We hosted a men's health panel and asked the questions you can't Google: sperm, testosterone, and fertility, unfiltered

Here is something we never pictured for ourselves when we started WeNatal: standing in a room full of people, talking about sperm all night, and having the best time doing it.

But that is exactly where we found ourselves recently. We hosted an evening all about men's health, and we invited two of the most respected voices in men's reproductive medicine in Los Angeles to answer the questions we hear from our community constantly, plus a few we had been wanting to ask ourselves.

For so long, fertility has been treated like a women's-only topic. We track the cycles, change the diets, take the supplements, read every article, and carry a lot of the emotional weight. And yet men are 50% of the equation. We built WeNatal on that belief, so getting to spend a whole evening on the "him" side of the story felt like a bit of a full-circle moment for us.

We were lucky to have Dr. Justin Houman, a board-certified urologist and fellowship-trained specialist in men's sexual and reproductive health, and Dr. Ariel Moradzadeh, a board-certified reproductive urologist and assistant professor of urology at Cedars-Sinai. They trained together, they finish each other's sentences, and they spend their days helping men understand what their bodies are telling them.

We also had Vida's husband Shawn on the mic, which is always a gamble in the best way. If we brought the questions from a founder's perspective, Shawn brought them from the perspective of, well, a guy. He asked what a lot of men are quietly wondering but would never say out loud. As he cheerfully admits, his own understanding of fertility used to be pretty simple:

"Just have sex, dude." — Shawn, on his old approach to conception

What followed was part science lesson, part comedy hour, and part the kind of honest conversation most men never get to have. Here are the moments that stuck with us, in our experts' own words, along with what they might mean for you.

One quick note before we dive in: this is for education, not medical advice. For anything specific to your body, please talk with your own healthcare provider.

Sperm health is a window into a man's overall health, and much of it is within his control. Because sperm regenerate over roughly a 72 to 90 day cycle, the nutrition, sleep, movement, and stress choices a man makes today can support his sperm quality within about two to three months. The same habits that support sperm tend to support testosterone and whole-body health too.

Key takeaways

• Sperm health reflects overall health, which is why our experts call a semen analysis the "sixth vital sign."
• Because of the roughly 72-day sperm production cycle, changes made today may show up in sperm quality about two to three months later.
• The same core habits that support sperm quality also support testosterone: sleep, exercise, a nutrient-dense diet, and stress management.
• Heat and stress both work against sperm, which is why keeping cool and managing stress matter more than most men realize.
• Men are 50% of the fertility equation, and getting evaluated early is one of the most empowering steps a couple can take.

Why should men pay attention to their sperm health?

We opened the night with the question that, honestly, is the whole reason we care about this so much. Ronit put it to the doctors directly: can you talk about the link between sperm health and overall health, and why should men be paying attention to their sperm parameters at all, even if they are not trying to conceive yet?

The answer we got back was better than we hoped. Sperm health is not some separate thing floating outside daily life. It reflects everything else.

Here is how Dr. Houman framed it:

"A semen analysis is basically the sixth vital sign. If you're not healthy, if you're stressed out, if you're not exercising, if you're eating poorly, your semen is going to be thrown off because of it." — Dr. Justin Houman

We loved that, because it takes so much of the shame out of the conversation. A semen analysis is not a pass-or-fail test of your manhood. It is a data point, the same way blood pressure is. And it happens to be one of the most honest mirrors of how a man is actually living.

This is exactly the ripple effect we have watched play out again and again, which is why Ronit shared this with the room:

"Once you start optimizing sperm health, a man's overall health flourishes." — Ronit Menashe, WeNatal co-founder

The good news the doctors kept coming back to is that at-home semen testing has made this easier than ever. Both of them suggested that checking at some point in your 20s or 30s is a smart baseline, whether or not a baby is anywhere on the horizon.

What is the 72-day sperm cycle, and why does it matter?

This is the part of the night Ronit had been most excited to get to, because it is genuinely one of the most hopeful facts in all of fertility. She asked the doctors to explain spermatogenesis, and specifically how men can transform their health in just a few months.

Unlike eggs, which are present from before birth, sperm are produced fresh, over and over, throughout a man's life. Dr. Moradzadeh put the timeline in a way none of us have been able to forget since:

"What you ejaculate today was made 72 days ago." — Dr. Ariel Moradzadeh

Sit with that for a second. The sperm a man makes roughly two and a half months from now is being shaped by what he does today. This is the science behind what we call Trimester Zero®, the 90 to 100 days before conception when both eggs and sperm go through their final stages of development.

For Ronit, this is the most empowering idea in the whole field, and she said as much:

"Men can regenerate their sperm. That means they can transform their fertility, and their whole health, in just a few months." — Ronit Menashe, WeNatal co-founder

We say it all the time, but it bears repeating: this window is an opportunity, not a source of pressure. You do not have to be perfect. You just have to start.

What are the early signs of low testosterone?

This is where Shawn earned his keep. As a self-described 42-year-old, he asked the doctors the question a lot of men are secretly wondering but would never bring up at a dinner party: does morning wood ever stop, and, um, should it? The room laughed, but it turned into one of the most useful exchanges of the night.

Because it turns out that particular question has a real answer. Ronit followed up by asking how a man would even know if his testosterone is low, and what he might feel. Dr. Houman started with the sign most men overlook:

"The earliest sign your testosterone is low? You stop getting morning erections. It's the poor man's testosterone test." — Dr. Justin Houman

From there, the doctors walked us through the fuller picture. Low testosterone can show up as:

• Low libido or reduced sexual desire
• Difficulty building muscle despite training
• Unexplained weight gain
• Low mood, anxiety, or irritability
• Brain fog and forgetfulness
• Poor sleep quality
• Fatigue and low motivation

What stuck with us is that these rarely travel alone. The doctors were clear that low testosterone usually shows up alongside things like blood sugar, cholesterol, sleep, and stress, so a good evaluation looks at the whole man, not one number on a lab report.

Why do doctors "treat the patient, not the number"?

Speaking of that lab report, this was the point where both doctors got a little fired up, in the best way. Testosterone has an unusually wide "normal" range, which means two men with the exact same number can feel like completely different people.

Dr. Moradzadeh summed up the philosophy he practices by:

"We treat the patient, not the number. You can be normal on paper and still feel like a shadow of yourself." — Dr. Ariel Moradzadeh

He gave the example of a man whose testosterone has quietly slid from the 800s down to the low 400s. On paper he is still "in range," but he may feel like a shadow of who he used to be. The lesson we took away: find a provider who listens to how you actually feel and looks at your full history, rather than one who treats a single number in isolation.

What habits support both sperm quality and testosterone?

Here is the part we wish every man knew, because it is so much simpler than the internet makes it seem. When Ronit asked what actually moves the needle, Dr. Houman did not reach for anything exotic:

"The same things that are good for your sperm are good for your testosterone. Sleep, exercise, diet, and stress." — Dr. Justin Houman

That is it. That is the "biohack." Across the whole evening, the doctors' practical advice kept clustering around the same reliable basics:

• Sleep. Aim for at least seven hours a night. Poor sleep can meaningfully lower testosterone, and the doctors said dialing in sleep is often the first thing that makes men feel like themselves again.
  
  
• Exercise. Around 30 minutes most days, with real emphasis on strength training for the big muscle groups, supports healthy testosterone production.
  
  
• A nutrient-dense diet. A Mediterranean-style pattern full of whole foods, colorful produce, lean protein, and healthy fats supports both metabolic and reproductive health.
  
  
• Stress management. Chronic stress works against fertility and erections alike, so building in real recovery matters more than most men think.

None of this requires perfection. It just requires consistency, which is honestly a relief compared to the all-or-nothing overhauls people expect.

Is an erection really about relaxation?

This might have been our favorite one-liner of the night, and it opened up a genuinely important point about stress. Dr. Moradzadeh said it plainly:

"An erection is a relaxation phenomenon." — Dr. Ariel Moradzadeh

He explained that the body's stress response, driven by hormones like norepinephrine, works directly against a man's ability to get an erection. When you are stuck in fight-or-flight mode, whether from work deadlines, relationship tension, or the very specific pressure of "it's go time" around ovulation, your body simply is not in the relaxed state that intimacy requires.

He even has a name for the pattern he sees around conception, where the stress of trying becomes its own obstacle. We found this so reassuring to hear out loud, because it reframes something a lot of couples quietly struggle with. Managing stress is not just good for your health in the abstract, it directly supports connection.

Can testosterone shots hurt fertility?

This was one of the most important warnings of the night, and it genuinely surprises a lot of men. Ronit asked the doctors how testosterone affects sperm, because so many guys assume that more testosterone must mean more fertility. It is often the opposite.

Dr. Houman sees this play out constantly:

"Guys get on testosterone at 22. By 26 they're trying to have a kid and have no sperm. They say, 'I thought testosterone helps sperm.' It's not that kind of testosterone." — Dr. Justin Houman

Here is the distinction that matters. Sperm production depends on high testosterone made inside the testicles. When a man takes testosterone from an outside source, like injections, it can signal the body to shut down its own production, which can dramatically reduce or even stop sperm.

The doctors were quick to add that there are fertility-friendly ways to support testosterone under medical supervision, and that this is a conversation for a qualified specialist, not a strip-mall clinic. If you are on, or considering, testosterone therapy and you hope to have kids, please talk with a reproductive urologist or your provider first.

Does heat affect sperm?

Yes, and this was one of the most immediately useful parts of the night. Sperm production is temperature-sensitive by design, and Dr. Moradzadeh explained why in a way that made everyone smile:

"There's a reason the testicles sit outside the body. One degree cooler is exactly what sperm need." — Dr. Ariel Moradzadeh

That one small degree is the whole point, which is why anything that consistently warms things up can work against sperm quality. As he put it:

"Saunas, hot tubs, laptops, heated car seats. Anything that warms the boys works against your sperm." — Dr. Ariel Moradzadeh

For anyone actively trying to conceive, the doctors offered a few easy swaps:

• Limit saunas, hot tubs, and long steam sessions
• Keep the laptop off your lap for long stretches
• Skip the heated car seat, and use the seat cooler if you have one
• Choose looser-fitting underwear and get up to move if you sit for hours

These are small, reversible changes, and because of the sperm cycle, the benefits may show up over the next two to three months.

And yes, Shawn asked about size

We could not do a recap of this night and leave out the moment Shawn is now a little famous for. True to form, he asked the doctors, point blank, whether size matters. To be clear, he was asking about testicular size, and the answer turned out to be far more interesting than the joke.

Testicular volume does relate to a man's capacity for sperm and testosterone production, so it can be one small piece of the picture. But the doctors also shared something most people do not know: the majority of ejaculate volume actually comes from the prostate, not the testicles. Classic Shawn, turning a punchline into an anatomy lesson. This is exactly why we keep him around.

How does weight affect testosterone and fertility?

Because we can never resist a timely question, Ronit asked about one of the most talked-about topics in health right now: weight, metabolic health, and where GLP-1 medications fit in. The doctors connected the dots between body composition and hormones beautifully.

Dr. Moradzadeh broke down the mechanism in plain terms:

"Lower the belly fat and you lower the conversion of testosterone into estrogen. Your available testosterone actually goes up." — Dr. Ariel Moradzadeh

In other words, abdominal fat contains an enzyme that converts testosterone into estrogen. When excess fat decreases, that conversion decreases too, which can support healthier available testosterone. The doctors noted that improving metabolic health, including through medically supervised approaches when appropriate, may support fertility for both partners. We are seeing echoes of this on the women's side too, with people who thought they could not conceive finding that better metabolic health changed the picture.

This lines up with emerging research. Findings presented in 2026 suggest that in men with obesity and low testosterone, GLP-1 medications may support testosterone levels and metabolic health, in contrast to testosterone therapy, which can suppress sperm production. As always, whether any medication is right for you is a decision to make with your provider.

Does protein matter for men's health?

Protein is having a moment, so of course we asked about it. When Ronit brought it up, the doctors lit up: protein is foundational for muscle, body composition, and healthy aging, and it becomes even more important as men get older. Their guidance was to prioritize enough of it, while remembering that food and smart supplementation work best as a team.

That "team" idea is exactly why we built protein into our lineup for men. Even a great diet can leave gaps, and pairing whole foods with targeted support helps fill them.

What should both partners know about getting evaluated?

This was the moment the whole room got quiet, and it is the part we think about most. Dr. Houman spoke directly to any couple who is struggling, and to the specific loneliness that can come with it:

"People tell you about their wins. No one tells you about their losses. You are not alone in the struggle." — Dr. Justin Houman

We felt that one in our bones, because it is so much of why WeNatal exists. Fertility challenges are common and rarely talked about, which leaves too many couples feeling alone at exactly the moment they need support most.

His practical advice was just as clear:

"If you're trying and it's not happening, don't wait a year. Both partners get evaluated, and a semen analysis is the best place to start." — Dr. Justin Houman

A semen analysis is simple, non-invasive, and often the fastest way to get real answers. Getting evaluated early is not a sign that something is wrong. It is a proactive, empowering step you take as a team.

Shawn knows this road personally, which is part of why he is so willing to keep things light while taking the subject seriously. His humor is never a way of dodging the hard parts. It is how he pulls other men into the conversation, so it feels less like a diagnosis and more like something they actually get to participate in.

When should you talk to your provider?

Consider reaching out to a healthcare provider or a reproductive urologist if you:

• Have been trying to conceive for several months without success
• Notice symptoms of low testosterone, such as low libido, fatigue, or loss of morning erections
• Are on, or considering, testosterone therapy and want to preserve fertility
• Want a baseline semen analysis or hormone panel
• Have a history of conditions that can affect fertility, such as a varicocele

Early evaluation gives you more options and more time, and it is something both partners can approach together.

Frequently asked questions about men's health and sperm quality

How long does it take to improve sperm quality? 

Sperm take roughly 72 to 90 days to develop, so changes to nutrition, sleep, movement, and habits may show up in sperm quality about two to three months later. This is why consistency over a few months matters more than any single day.

What is a semen analysis, and who should get one? 

A semen analysis measures factors like sperm count, motility (movement), and morphology (shape). At-home and clinical options are available. Our experts suggested that men consider a baseline at some point in their 20s or 30s, and that any couple trying to conceive without success have both partners evaluated.

Does taking testosterone help sperm? 

Not the kind from outside the body. Testosterone therapy can actually shut down the body's own testosterone and sperm production. If you hope to have children, talk with a reproductive urologist about fertility-friendly options before starting any testosterone treatment.

Does heat really affect sperm? 

Yes. Sperm production is temperature-sensitive, and consistent heat from saunas, hot tubs, laptops on the lap, and heated seats can work against sperm quality. Reducing heat exposure is a simple, reversible step.

What nutrients support sperm health? 

Nutrients often highlighted for male fertility include zinc, selenium, folate, vitamin C, vitamin E, CoQ10, and omega-3 fatty acids, which help protect sperm from oxidative stress and support healthy development. A men's prenatal like WeNatal for Him is formulated with many of these.

When should we see a specialist instead of waiting? 

If you have been trying for several months without success, both partners can benefit from evaluation. You do not need to wait a full year, and a semen analysis is a simple and informative place to start.

A note from us on men's health and sperm quality

We have said from day one that men are 50% of the fertility equation. Not to add pressure, and never to point fingers, but because male health genuinely matters, and because so much of it is within a man's control.

That is the thread that ran through the entire evening. Sperm health reflects overall health. The 72-day cycle means change is possible and the same habits that support sperm support testosterone and long-term vitality. And getting evaluated early, together, is one of the most caring things a couple can do.

Our favorite piece of advice for the men still standing on the sidelines came from Shawn, and it is very him: make it a game. Men like to win, so treat your health as something you get to compete at rather than something happening to you. We love that, because it turns preparation into participation, which is the whole point.

The closing wisdom of the night summed it all up:

"Take your vitamins, drink your protein, get your creatine, get some exercise. And have fun." — closing wisdom from the panel

Because even the most nutrient-dense diet can leave gaps, we formulated WeNatal for Him with 20 key nutrients to support healthy sperm cycles and beyond, including methylated B vitamins, zinc, selenium, and antioxidants. Paired with nourishing food, movement, sleep, and a little stress care, it can help support men through the important months of preparing for fatherhood, and long after.

Wherever you are on the journey, from me to we, your health is worth showing up for.

With love, 

Ronit & Vida