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Watch the recorded webinar here.
Presented by Isabelle Obert, one of the UK's leading fertility nutritionists at Zita West, this webinar explores key ways to naturally boost male fertility. If you’re searching for how to increase sperm count and motility, improve sperm quality after 40, or understand how diet, supplements and lifestyle affect male fertility, this session provides trusted, science-backed insights1.
While fertility is often viewed through a female lens, up to 50% of infertility cases involve male factors1. A 2022 meta-analysis published in Human Reproduction Update showed that average global sperm counts have declined by over 50% in the past 40 years2.
The good news: Clinical research confirms that sperm quality, motility, morphology, and DNA integrity, can improve within 90 days through consistent lifestyle, dietary, and medical interventions4. Learn more about specific approaches like Alpha-Lipoic Acid, Omega-3s, and CoQ10.
Isabelle Obert – Fertility Nutritionist
Isabelle has supported thousands on their fertility journey. Qualified since 2002 and part of the Zita West team since 2005, her practice combines clinical nutrition, evidence-based recommendations, and personalised care.
In this webinar, fertility nutritionist Isabelle Obert explains why male fertility is just as important as female fertility when it comes to conception. She highlights that sperm counts and testosterone levels have declined over recent decades and that sperm take around 64–74 days to mature. That means the choices a man makes over roughly three months can influence sperm count, motility, morphology and DNA quality.
Isabelle outlines a fertility friendly way of eating built around a higher protein, lower refined carbohydrate, Mediterranean style diet. Each meal should include good quality protein, plenty of colourful fruit and vegetables for antioxidants, whole grains and healthy fats, while keeping ultra processed foods, added sugars, red meat, saturated fats and artificial sweeteners to a minimum. She also stresses the importance of balancing blood sugar by eating regularly and combining carbohydrates with protein, and suggests moderating alcohol, caffeine and energy drinks in the lead up to conception or IVF.
Lifestyle and environment are also key. Stress, poor sleep, excess heat, intense exercise, tight clothing, laptops on laps and exposure to chemicals such as plastics, pesticides and certain cleaning products can all negatively affect sperm quality. Isabelle encourages men to reduce heat around the testes, review regular medications that may affect sperm, cut back on saunas, steam rooms and very intensive training, and to look at ways to manage stress more constructively.
Finally, she discusses the role of specific nutrients in supporting sperm health. These include vitamin D, folate with vitamins B12 and B6, omega-3s (especially DHA), zinc, selenium, vitamins C and E, magnesium, probiotics and CoQ10. Even men with a “normal” semen analysis may have underlying sperm DNA fragmentation, so focusing on diet, lifestyle and the right supplements over a three month window can help support healthier sperm for both natural conception and assisted treatments such as ICSI.
The average sperm cycle is 72–90 days. That’s how long it typically takes to see results from changes in diet, supplementation, and lifestyle4.
CoQ10, L-Carnitine, Zinc, Omega-3 fatty acids, and Selenium are linked to improved sperm parameters in multiple studies4. Full guide here.
Yes. Sperm DNA fragmentation tends to rise with age, but fertility can still be supported with lifestyle optimization, dietary changes, and medical input5. Read our full article on male fertility after 40.
Yes. Excessive heat (laptops, hot baths) and chronic stress disrupt hormonal balance and reduce sperm production6. Learn more about the impact of CoQ10 and caffeine consumption.
If pregnancy hasn’t occurred after 12 months (or 6 if over 35), consult a fertility specialist. Testing options include hormone panels and semen analysis3.
The two-week wait (2WW) following an embryo transfer is often described as the most challenging part of IVF. Understanding what's happening in your body day by day, and knowing which symptoms are normal, can help ease some of the anxiety during this emotionally intense period.
If you've been tracking your cycle and noticed a short gap between ovulation and your period, you may have a short luteal phase. This common but often overlooked issue can affect your ability to conceive and maintain early pregnancy.