Fertility is often framed as a women’s issue. But male factors contribute to around half of all fertility challenges.
The Men’s Fertility Nutrition Podcast explores what influences sperm health, male fertility, and reproductive outcomes — and what men can realistically do to support them.
Hosted by Accredited Practising Dietitian Alex Hardy, each episode breaks down evidence-based nutrition, lifestyle, and fertility science into clear, practical guidance for men trying to conceive or preparing for IVF and ICSI.
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What Actually Moves the Needle for Male Fertility?
Season 1 · Episode 19
Saturday, August 22, 2026 • Duration 16:28
Episode 19: What Actually Moves the Needle for Male Fertility?
Episode Description
In this episode, Men’s Fertility Dietitian Alex Hardy looks at what actually moves the needle for male fertility — and why some factors deserve far more attention than others.
Using a simple fertility pyramid, this episode explores how major disruptors, everyday lifestyle foundations, medical and clinical factors, and more targeted strategies such as supplements fit into the bigger picture.
Rather than trying to optimise everything at once, the focus is on identifying the factors most likely to influence sperm health in your individual situation — and tackling them in the right order.
Because when it comes to male fertility, the goal isn’t to do everything. It’s to focus on leverage before optimisation.
What You’ll Learn
Which factors can have the greatest impact on male reproductive health
Why smoking, metabolic dysfunction and anabolic steroid or testosterone use can be major disruptors
How diet, sleep, physical activity and alcohol fit into the foundations of sperm health
Why medical issues such as varicocele, hormonal dysfunction and underlying health conditions shouldn’t be overlooked
Where supplements and advanced testing fit into the bigger picture
How to prioritise fertility changes without trying to optimise everything at once
Key Takeaways
Not all fertility interventions have the same potential impact
Major disruptors should be addressed before smaller optimisation strategies
Diet, sleep, physical activity and metabolic health form important foundations for sperm health
Lifestyle optimisation cannot replace appropriate medical investigation
Supplements can be useful, but they are usually a refinement rather than the foundation
Focus on leverage before optimisation
Episode Outline
The fertility pyramid
Major disruptors: smoking, metabolic health and anabolic steroids/testosterone
The foundations: diet, sleep, exercise, alcohol and environmental exposures
Medical and clinical factors: varicocele, hormones, health conditions and genetics
Supplements and other targeted refinements
How to work through the pyramid and decide where to start
Disclaimer
This podcast is for general education only and does not replace individual medical or nutrition advice. If you’re navigating fertility concerns or treatment, please consult your healthcare team.
Want Support?
If you or your partner are looking for personalised fertility nutrition support, Alex works via telehealth with men and couples across Australia.
Website: AxisDietetics.com
Instagram: @axisdietetics
Ultra-Processed Foods and Male Fertility: Beyond the Hype
Season 1 · Episode 18
Tuesday, July 21, 2026 • Duration 09:56
Episode Summary:
Ultra-processed foods — or UPFs — have become one of the biggest nutrition talking points in recent years. They’re often linked with obesity, inflammation, metabolic disease, and poorer long-term health outcomes. But what does the evidence actually say about sperm health and male fertility?
In Episode 19, Men’s Fertility Dietitian Alex Hardy breaks down what ultra-processed foods actually are, how they’re classified under the NOVA system, and why the conversation around them has become increasingly polarised online.
We explore the current fertility evidence linking dietary patterns high in ultra-processed foods with poorer semen parameters, including lower sperm concentration and motility, while also discussing the important limitations of the research and why observational studies can only tell us so much.
The episode also examines newer intervention research attempting to isolate whether the degree of food processing itself may influence metabolic and reproductive health, even when calories and macronutrients are similar.
Importantly, this episode avoids the “all processed food is toxic” narrative and instead focuses on nuance, context, and the broader dietary patterns that appear to support better long-term metabolic and reproductive health.
What You’ll Learn:
What ultra-processed foods actually are
How the NOVA food classification system works
Why not all UPFs are nutritionally equivalent
How dietary patterns high in UPFs may influence sperm health
What the current semen quality research shows
The limitations of observational nutrition research
Why overall dietary pattern likely matters more than individual foods
How UPFs may influence the broader environment sperm develop within
Key Takeaways:
Weight Loss and Male Fertility: How It Can Improve Sperm Health
Season 1 · Episode 17
Tuesday, July 7, 2026 • Duration 09:24
Episode Summary:Weight loss is one of the most common recommendations men hear when fertility becomes a concern. But the relationship between body weight, metabolic health, and sperm quality is more complex than many people realise.
In this episode, Men’s Fertility Dietitian Alex Hardy explores how excess body fat can influence hormones, insulin sensitivity, inflammation, sleep, and the environment sperm develop within over time. We also discuss why body weight alone does not tell the full story, and why metabolic health may matter more than the number on the scale itself.
The episode breaks down what the current evidence actually shows, including intervention studies where weight loss has been associated with improvements in sperm concentration, total sperm count, motility, and other fertility markers in some men with obesity.
We also explore why two men of the same size can have very different fertility profiles, why sustainable lifestyle change matters more than extreme dieting, and how broader improvements in health and lifestyle may help create a better environment for sperm production over time.
Finally, the episode looks at practical ways men can begin improving body composition and metabolic health without overcomplicating the process, while keeping the roughly 12-week sperm development window in mind.
What You’ll Learn:
How excess body fat may influence sperm health and reproductive hormones Why metabolic health matters more than body weight alone What the research actually shows about weight loss and sperm quality Why two men of the same weight can have very different fertility outcomes The risks of crash dieting and unsustainable approaches Practical strategies to support both metabolic health and sperm production
Key Takeaways:
Weight loss may improve sperm health in some men, particularly when excess body fat and poor metabolic health are contributing factors
The benefits are likely driven by broader improvements in metabolic health, not just the number on the scale
Omega-3 for Sperm Health: Food vs Fish Oil Supplements
Season 1 · Episode 16
Tuesday, June 23, 2026 • Duration 08:16
Episode Summary: In this episode, Men’s Fertility Dietitian Alex Hardy explores one of the most commonly discussed nutrients in male fertility nutrition — omega-3. We break down why omega-3 gained so much attention in sperm health research, what the evidence actually shows, and why the conversation is often more nuanced than supplement marketing suggests.
The episode explores both food-based and supplement-based approaches, including the role of oily fish, walnuts, and Mediterranean-style dietary patterns, as well as the limitations of the current research on fish oil supplementation and fertility outcomes.
What You’ll Learn:
Why omega-3 became a focus in male fertility research
The role of DHA and sperm membrane function
What food-based studies have shown
What omega-3 supplement trials actually found
Why semen parameter improvements do not always translate to pregnancy outcomes
The difference between food-first nutrition and targeted supplementation
When omega-3 supplements may be worth considering
Key Takeaways:
Sperm membranes are naturally rich in omega-3 fatty acids, particularly DHA
Some studies suggest omega-3 may support sperm motility and morphology
Evidence across studies remains mixed and inconsistent
Improvements in semen parameters do not necessarily mean improved pregnancy or live birth outcomes
Whole-food dietary patterns likely matter more than any single supplement
Supplements may still have a role in selected situations, particularly when dietary intake is poor
Practical Tips:
Include oily fish such as salmon, sardines, trout, or mackerel regularly
Add plant omega-3 sources like walnuts, chia seeds, and flaxseeds
Focus on overall dietary quality rather than isolated nutrients
Think of supplements as targeted tools, not automatic solutions
Fertility Diet for Men: What to Eat to Improve Sperm Health
Season 1 · Episode 15
Tuesday, June 9, 2026 • Duration 06:33
Episode Summary: Nutrition advice for male fertility often focuses on supplements, superfoods, or extreme diet changes. But what does a fertility-supportive diet actually look like across a normal day?
In this episode, Men’s Fertility Dietitian Alex Hardy breaks down the practical foundations of a diet that may help support sperm health over time. Rather than chasing perfection, the focus is on building a consistent dietary pattern that supports the environment sperm develop within across the 12 week sperm development window.
We explore the common pattern many men fall into — where one decent dinner is trying to compensate for a fairly average day of eating — and what tends to work better in practice.
What You’ll Learn:
Why overall dietary structure matters more than individual “fertility foods”
Common eating patterns that may undermine sperm health over time
Why consistency matters more than perfection
Practical examples of balanced breakfasts, lunches, dinners, snacks, and drinks
The role of protein, fibre-rich carbohydrates, healthy fats, and less processed foods
Why one healthy meal usually isn’t enough to offset a poor overall pattern
How realistic dietary habits may help support the environment sperm develop within
Key Takeaways:
Fertility-supportive nutrition is usually built around consistent dietary patterns, not single foods
Many men rely too heavily on dinner to carry the nutritional quality of the day
Protein, plant foods, and overall diet quality tend to work best when distributed more consistently across the day
Water, less processed foods, and practical meal structure often matter more than perfection or complexity
Nutrition may help support sperm health, but it does not guarantee fertility outcomes
Practical Tips:
Zinc for Male Fertility: Does It Actually Improve Sperm Quality?
Season 1 · Episode 14
Monday, May 25, 2026 • Duration 07:27
Episode Summary
Zinc is one of the most common ingredients in male fertility supplements. But more zinc does not automatically mean better sperm.
In this episode, Alex explores why zinc matters for male reproductive health, where it genuinely plays a role, and why the evidence for routine supplementation is less convincing than many people assume.
You’ll learn how zinc contributes to sperm production, antioxidant defence, and DNA processes, along with the difference between correcting a deficiency and supplementing an already adequate system.
The episode also explains why testing zinc status has limitations, and why broader diet quality often matters more than chasing one nutrient.
What You’ll Learn
Why zinc is important for sperm production
How zinc supports reproductive biology
What observational studies have shown
What higher-quality trials found about supplementation
Why correcting deficiency differs from taking more “just in case”
Why zinc blood tests have limitations
How zinc fits into a food-first fertility approach
Key Takeaways
Zinc is essential for normal sperm production
Low zinc intake or status may contribute to poorer sperm health
Correcting deficiency may help, but extra zinc is not a reliable fertility booster
Large trials have not shown consistent improvements in semen parameters or fertility outcomes
Zinc works within a broader nutritional system, not in isolation
Food quality and adequate overall intake remain the priority
Who This Episode Is For
Men taking fertility supplements containing zinc
Men wondering whether they should supplement zinc
Couples preparing for conception
Anyone wanting a realistic evidence-based take on nutrients for sperm health
Not All Evidence Is Equal: How to Think About Fertility Nutrition (And What to Trust)
Season 1 · Episode 13
Tuesday, May 12, 2026 • Duration 07:52
Episode Summary
A lot of fertility advice sounds confident and certain, but the underlying evidence is often more nuanced. In this episode, Alex breaks down how to think critically about fertility nutrition research, why studies sometimes conflict, and how clinicians make practical decisions when certainty is limited.
Rather than chasing perfect answers, this episode explains how to interpret evidence in the real world and focus on what is most likely to matter.
What You’ll Learn
Why fertility nutrition evidence is rarely black and white
Common reasons studies appear to conflict
The challenges of studying nutrition in humans
Why one study rarely tells the full story
Four practical filters to assess research claims
The difference between semen parameter outcomes and fertility outcomes
Why foundations usually matter more than hype
Key Takeaways
Evidence-based practice is about making good decisions under uncertainty
Mixed findings do not automatically mean research is useless
Population, intervention, outcome, and consistency all matter when judging evidence
Improvements in biomarkers do not always translate to pregnancy or live birth outcomes
Diet quality, sleep, alcohol, body composition, and overall health remain core priorities
The Four Filters Discussed
Population — who was actually studied, and does it apply to you?
Intervention — what was tested, at what dose, and for how long?
Outcome — did it improve semen parameters or real fertility outcomes?
Consistency — is it a one-off finding or repeated across studies?
Why This Matters
Men trying to conceive are often targeted with bold claims around supplements, diets, and quick fixes. Understanding how evidence works helps you avoid overreacting to headlines, wasting money, or missing the bigger picture.
Coenzyme Q10 (CoQ10) for Sperm Health: What the Evidence Actually Shows
Season 1 · Episode 12
Tuesday, May 5, 2026 • Duration 08:50
CoQ10 is one of the most studied supplements in male fertility. The signal is stronger than many others, but it is not straightforward.
In this episode, Alex breaks down what CoQ10 actually does, why it is often recommended for sperm health, and what the research really shows.
You’ll learn how CoQ10 supports mitochondrial energy production, why that matters for sperm motility, and where the evidence appears strongest. The episode also explores the limits of the research, including why improvements in semen parameters do not always translate into pregnancy or live birth outcomes.
This is a practical, balanced look at where CoQ10 may fit into a broader fertility plan.
What You’ll Learn
What CoQ10 is and how it works in the body
Why sperm require high energy production to function
Why CoQ10 is often linked with sperm motility
What studies suggest about count, motility, and morphology
Why stronger semen parameters do not always equal better fertility outcomes
How to think about CoQ10 in context rather than as a shortcut
Key Takeaways
CoQ10 plays a central role in cellular energy production
The strongest research signal appears to be sperm motility
Some studies suggest benefits for other parameters, but findings are less consistent
Evidence for pregnancy or live birth outcomes remains limited
CoQ10 may be useful in selected contexts, but it does not replace foundations like diet, sleep, alcohol reduction, and metabolic health
Who This Episode Is For
Men with reduced motility on semen analysis
Couples preparing for conception or IVF
Men considering supplements and wanting an evidence-based view
Anyone trying to understand where CoQ10 fits in practice
Antioxidants and Male Fertility: Do They Actually Improve Outcomes?
Season 1 · Episode 11
Tuesday, April 28, 2026 • Duration 08:07
Episode Summary In this episode, Men’s Fertility Dietitian Alex Hardy breaks down antioxidants and their role in male fertility. While the biological rationale is strong, the clinical outcomes are far less consistent. We explore how oxidative stress affects sperm, why antioxidants are often recommended, and what the research actually shows when it comes to semen parameters, DNA fragmentation, and fertility outcomes. This episode builds on the previous discussion of DNA fragmentation and sets up a more targeted look at individual nutrients in upcoming episodes.
What You’ll Learn
What oxidative stress is and why sperm are vulnerable to it
How antioxidants are thought to support sperm health
What clinical trials and meta-analyses show
Why results across studies are inconsistent
The difference between improving semen parameters and improving fertility outcomes
Where antioxidants may fit in practice
Key Takeaways
Antioxidants make biological sense, but outcomes are inconsistent
Some studies show improvements in sperm parameters, others show little or no effect
Evidence for improved pregnancy or live birth outcomes is limited and low certainty
Improvements in lab markers do not consistently translate into real-world fertility outcomes
Blanket supplementation is unlikely to produce reliable results
Antioxidants are best used as targeted tools, not default solutions
Episode Outline
Oxidative stress and sperm vulnerability
Biological rationale for antioxidants
What clinical research shows
Cochrane reviews and mixed evidence
The MOXI trial and what it tells us
Why results vary across studies
Diet patterns versus isolated nutrients
Where antioxidants fit clinically
What Is Sperm DNA Fragmentation? Does It Affect Fertility and Pregnancy Outcomes?
Season 1 · Episode 10
Tuesday, April 21, 2026 • Duration 09:34
Episode SummaryA semen analysis can look acceptable on paper — but that doesn’t always mean sperm DNA is in good shape.
In this episode, Men’s Fertility Dietitian Alex Hardy explains sperm DNA fragmentation — a deeper layer of sperm quality that isn’t captured by standard semen analysis.
We explore what DNA fragmentation actually is, why it matters for fertility and pregnancy outcomes, and why it isn’t part of routine testing for most men.
The episode also breaks down what drives DNA damage in sperm, when testing may be useful, and how lifestyle, health, and targeted interventions can influence sperm quality over time.
Main Topics
What sperm DNA fragmentation is and how it differs from standard semen analysis
Why normal semen results don’t always reflect full sperm quality
How DNA fragmentation relates to fertility, IVF outcomes, and miscarriage risk
Why DNA fragmentation testing isn’t routinely recommended
When testing may be useful in clinical practice
The role of oxidative stress in sperm DNA damage
Clinical, lifestyle, and metabolic contributors
Can DNA fragmentation be improved?
Where supplements may fit — and their limitations
Practical Takeaways
Sperm DNA fragmentation helps explain why semen analysis results and outcomes don’t always align
Testing can be useful, but it’s only part of the picture — the focus is on what’s driving it and what can be improved
Improving overall health remains central — including diet quality, body composition where relevant, sleep, and reducing exposures like smoking, alcohol, and heat
Clinical issues such as varicocele or inflammation should be assessed and managed appropriately
Targeted supplementation may play a role in some cases, but the evidence is mixed and not outcome-driven
In situations like unexplained infertility, recurrent pregnancy loss, or failed treatment, more advanced testing may be worth discussing with a clinician
Not all processed foods are the same
UPFs are a broad category that can include foods with very different nutritional profiles
Higher ultra-processed food intake is associated with poorer semen parameters in several observational studies
Dietary patterns high in UPFs are often linked with poorer metabolic health overall
The broader dietary pattern and lifestyle context likely matter more than one single food
The current evidence does not support panic or perfection
More minimally processed, nutrient-dense dietary patterns appear more supportive of sperm and metabolic health over time
Links and Resources:Website: www.axisdietetics.comInstagram: @axisdietetics Read the accompanying article: Ultra-Processed Foods and Male Fertility: Beyond the Hype: https://www.axisdietetics.com/ultra-processed-foods-and-male-fertility-beyond-the-hype
Disclaimer:This podcast is intended for general information only and should not replace personalised medical, nutrition, or healthcare advice.
Sustainable lifestyle change matters more than rapid transformation
Sleep, fitness, nutrition, insulin sensitivity, and inflammation all play a role in sperm production
Fertility tends to reward consistency rather than extremes
Practical Tips:
Focus on improving overall metabolic health, not just losing weight
Build meals around whole foods and adequate protein
Include both resistance training and cardiovascular activity
Prioritise sleep consistency and recovery
Avoid crash dieting or overly aggressive approaches
Think in terms of the full 12-week sperm development window
Related Article:https://www.axisdietetics.com/blog/can-weight-loss-improve-male-fertility-what-the-evidence-shows-about-sperm-health
Disclaimer:This podcast is intended for general educational purposes only and should not be considered medical or personalised nutrition advice. Always speak with your doctor or qualified healthcare professional before making significant changes to your diet, exercise, supplements, or fertility treatment plan.
Prioritise sustainable dietary patterns over short-term fixes
Related Resources:Website: www.axisDietetics.com.auRead the full blog article: https://www.axisdietetics.com/omega-3-for-sperm-health-food-vs-supplements-what-actually-mattersInstagram: @axisdietetics
Disclaimer:This podcast is for general information and education only and is not a substitute for personalised medical, nutrition, or healthcare advice. Please speak with your doctor or qualified healthcare professional regarding your individual situation.
Next Episode:Weight Loss and Male Fertility — When It Helps, When It Hurts
Build more nutrition into the first half of the day, not just dinner
Create a small rotation of balanced meals that are realistic to repeat consistently
Reduce reliance on takeaway, sugary drinks, alcohol, and highly processed convenience foods becoming daily defaults
Disclaimer:This podcast is for general education only and is not a substitute for individual medical advice. Always speak with your healthcare team about your specific situation.
What’s Next
Next episode: Fertility Diet for Men — what a practical, sperm-supportive eating pattern actually looks like day to day.
Disclaimer
This podcast is for general education only and does not replace personalised medical or nutrition advice. Please discuss your own circumstances with a qualified healthcare professional.
Links
www.axisdietetics.com
Good decisions are usually built on patterns of evidence, not isolated claims.
What’s Next
Next episode: Zinc for Male Fertility — where the evidence is stronger, where it is weaker, and how to think about supplementation in practice.
Disclaimer
This podcast is for general education only and does not replace personalised medical, nutrition, or fertility advice. Please speak with your healthcare team about your individual situation.
Links:
www.axisdietetics.com
What’s Next
Next episode: Not All Evidence Is Equal — how to think about fertility nutrition research, conflicting studies, and what to trust.
Disclaimer
This podcast is for general education only and does not replace personalised medical or nutrition advice. Please speak with your healthcare team about your individual situation.
Links:
www.axisdietetics.com
Practical Considerations
Focus on the foundations first — diet, lifestyle, and metabolic health
Avoid assuming more antioxidants equals better outcomes
Be cautious with supplement stacking and high-dose combinations
Consider whether there is a clear indication, such as oxidative stress risk
Use supplements deliberately, not as a starting point
What’s NextIn the next episode, we take a more targeted approach by looking at one of the most studied nutrients in male fertility, CoQ10, and where it fits in practice.
DisclaimerThis podcast is for general education only and does not replace personalised medical or nutrition advice. If you are trying to conceive or undergoing fertility treatment, discuss your individual situation with your healthcare team.
Links
Website: www.axisdietetics.com
Instagram: @axisdietetics
If you’re trying to work out what actually matters in your situation and where to focus your efforts, you can book a Sperm Health Assessment at www.axisdietetics.com.
Disclaimer
This podcast is for general education only and does not replace individual medical or nutrition adviceIf you’re navigating fertility concerns or treatment, speak with your healthcare team
