Maintain a healthy body weight
Exercise regularly, but avoid overtraining
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Include zinc-rich foods such as oysters, beef, pumpkin seeds, and beans
Include selenium-rich foods such as Brazil nuts, eggs, and fish
Include folate-rich foods such as leafy greens, legumes, and citrus fruits
Get enough vitamin D from safe sun exposure, food, or supplements if needed
Get enough sleep every night
Reduce stress
Avoid smoking
Avoid recreational drugs
Limit alcohol intake
Avoid anabolic steroids and testosterone use unless prescribed
Avoid excessive heat to the testicles
Wear loose-fitting underwear if comfortable
Limit exposure to pesticides, heavy metals, and other environmental toxins
Stay hydrated
Manage chronic medical conditions with a healthcare professional
Review medications that may affect fertility with a doctor
Have regular sexual activity or ejaculation every few days
Seek medical evaluation if fertility concerns persist