Maintain a healthy weight
Exercise regularly
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Get enough sleep
Reduce stress
Quit smoking
Avoid recreational drugs
Limit alcohol intake
Avoid anabolic steroids and testosterone use unless prescribed
Keep testicles cool; avoid frequent hot tubs, saunas, and tight underwear
Avoid prolonged laptop use directly on the lap
Minimize exposure to environmental toxins and pesticides
Manage chronic conditions such as diabetes, obesity, and thyroid disorders
Treat infections and sexually transmitted infections promptly
Review medications with a healthcare provider
Have regular ejaculation
Seek evaluation for fertility issues if conception does not occur after 12 months, or 6 months if the partner is over 35