Maintain a healthy weight
Exercise regularly
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Get enough zinc, folate, selenium, and vitamin D through diet or supplements if needed
Stay hydrated
Sleep 7 to 9 hours per night
Reduce stress
Quit smoking
Limit alcohol intake
Avoid recreational drugs
Avoid anabolic steroids and testosterone use unless prescribed
Keep testicles cool
Avoid frequent hot tubs, saunas, and prolonged heat exposure
Wear loose-fitting underwear
Limit exposure to pesticides, heavy metals, and other toxins
Review medications with a doctor
Treat underlying medical conditions
Have regular sexual activity without excessive abstinence
See a fertility specialist if sperm count remains low