Maximize Your Fertility: Full Step-by-Step Protocol

As you guys know, this year I am gonna be a father, but there is a bit of a backstory to it. Me and Linda, we got married in September, and about 6 months before that, you know, we always knew we wanted to have kids, so we went and got our fertility levels checked here in Marbella. Linda was all perfect, all good to go. Me, I was not. If I was to rank my fertility levels at the time, which I'll go into all the details that go into that and how I rank them, if I was to rank my fertility levels at the time, I would rank them 5 out of 100. They were extremely low. This led me to go on a deep dive on improving fertility, especially for men. I ended up getting super passionate about the topic. It is absolutely crazy when you look into these statistics. Since the 1970s, fertility levels have been slashed. Testosterone levels have been slashed. I started looking into the reasons behind this. If you want to know the biggest factor after what I found, Peter Attia ties the main cause to actually the rising rates in being overweight and obese. So not only is being overweight— it doesn't look great, it's bad for your health— but it also tanks your fertility levels. So being lean, being healthy, more important than ever. Elon Musk also talks about a lot how this huge drop in fertility levels have also caused population decline. People are not having enough kids. This topic is actually crazy, and it's not something that I looked into before all this. And as men, we We don't like to hear that our sperm count, our testosterone, our fertility levels are low. It hits us in the manhood. And I was super worried. I was super scared. I'm not gonna be able to have kids, which is essentially the meaning of life, is bringing more life onto the planet. So it was a huge shock for me. So I went on a fertility maxing mission, and we're gonna go through my protocol right here. I actually put up a story about this on Instagram, and I was shocked at the amount of replies I got. So, much requested video, to my surprise. Let's get into it. Fertility Maxing Protocol. Let's all make some babies and of course improve our health in the process. Let's get into it. All right guys, so on this channel, you know, I like to not only talk the talk but walk the walk as well. Whether it's telling you guys how to get stronger in the gym, get shredded, build muscle, whatever, I like to lead by example. So after following this protocol, I brought my fertility levels from 5 out of 100 to 97 out of 100. So fertile as it gets, and the proof is in the pudding. Baby Lipsett arrives here in June. Thank you, God. We're gonna go into all the juicy stuff— peptides, pharmaceutical, TRT, everything— but first we gotta start with the basics, and it's gonna be your diet. So of course, a high protein intake is the foundation, in my opinion, of any healthy diet. I recommend the usual 0.8 per gram of body weight. And so that's the first thing we're going to look at here. Now next up we have the fats and carbs. Usually I'm a proponent of a higher carb diet, especially for myself, but we're going to have a big focus on testosterone and overall men's health here. What you might want to do is if you're focusing on your fertility levels, you want to maybe lower your carbs a little bit to make more room for healthy fats. In my opinion, the best forms of fat are going to be oily fish, avocado, and eggs. Coconut oil in there as well is great for cooking. They They are my go-to fat sources, and in my opinion, they're the most nutrient-dense fats, and they're going to have the best contribution to our testosterone and also our fertility. Typically, I recommend 0.8 grams per pound of body weight, and then typically I recommend 20% of your overall calorie intake going towards fats. In this case, you might want to lower the carbs a little bit and up it to 30% of your overall calorie intake, and then the rest of that goes towards carbs. So a lot of the best nutrients that you want to get into your diet, they're going to be listed in supplements too, but of course it's always better to get those through your diet. So for example, zinc— oysters, fish, pumpkin seeds, anything that is heavy in zinc. Another one is vitamin D, so dairy-based foods is another great option as well. Next up, we have avoid processed foods. And the reason I've written that down— you know I can be a bit of an IIFYM, bro. Usually I say 80% of your diet should come from whole nutrient-dense foods, 20% for some fun stuff, a little bit of leeway. In this case, if you're really focusing on your fertility levels, you want to make every single calorie count. So let's just say you're on a 2,500-calorie diet. You need to make every single calorie, every single kcal, as nutrient-dense as possible if you're serious about this. So of course, diet— follow a healthy diet, that is pretty obvious. But I would say to concentrate more on healthy fats, key nutrients that I'm going to list here below, and make every single calorie count, avoiding your typical overly processed foods. So next here we have supplements. A good multivitamin multivitamin is always a nice insurance cover, as I like to call it. So a good multivitamin will cover all bases. I like to call multivitamins nutrient insurance. And the way I like to take a multivitamin is not 3 capsule forms. I think it's better to take it in the form of a greens powder. So the one I use is Ghost Greens. Of course, you can use code Lipsett for 20% off. Next up, we got omega-3. And there's a lot of omega-3 products on the market that are just trash. They're not using high-quality fish oil sources. So go with a reputable brand and don't be afraid to spend a extra euro just to make sure you're getting a good brand and a high-quality omega-3 source. Next, here we have vitamin D3. And now, something— a mistake that a lot of people make is they'll take a vitamin D tablet, they'll go to their pharmacy or whatever, and they'll get it and it doesn't have K2 included in it. And D3 without K2, it is not nearly as effective. So if you are using a product, a vitamin D product, make sure that it has K2 in it as well. A lot of them that you come across will already have this, so just make sure that it says vitamin D3 and K2 on the label. So next up we have zinc and magnesium, and what I go for here is a good old ZMA supplement. And I take this before bed. It's going to help you get into a deep sleep, which is of course super important as well. But it's also going to look after your nuts, it's going to look after your sperm quality as well. So two very important nutrients there. If I was to choose any nutrient here from food or supplements that enhances your sperm health, it's going to be CoQ10. And the best source of this is actually from organ meats with That said, organ meats are very difficult to get in. Like, you see, for some people, raw dog and liver, very difficult to consume, doesn't taste good, and not a norm in our diet. So I think here supplementing some animal products and capsules is extremely beneficial. This is not sponsored. The one I use is called Dense Nutrition. They sell beef testicles in capsule form, liver, of course, beef kidney, extremely high quality and also made here in the EU, as a lot of the brands that you've seen online, the animal-based brands, that are all based in America. So Dense Nutrition It's a great one in the EU. It's not sponsored. I have a code that will get you 20% off, code Lipsett. But again, they, they didn't ask me to do this. It's just a product that I genuinely use. Next up we have selenium, which helps with sperm morphology, sperm quality, and a source of this, if you were to get it through your diet, is Brazil nuts, which again is just not something that people eat on the regular. So I think supplementing with some animal products that I mentioned, or even just pure selenium, is extremely beneficial as it is difficult to get in your diet. So down here we've got a few supplements that you've probably heard Andrew Huberman and the likes recommend. Now these are touted as testosterone-boosting supplements, but I'm not completely sold on that. Like, it's not the equivalent of Pinning Test, for example. I don't think you're going to get huge testosterone-boosting results from these. But the ones that show a little bit of boost in sperm quality and testosterone are ashwagandha— also good to help relax in the evening before bed— Tongkat Ali, and Fadogia Agrestis. Down here we have in soto and astaxanthin, quite hard to get into your diet, and they're very sperm-specific, so they're good at enhancing the DNA of your sperm. So that is diet and supplements covered. And now we're on to the more exotic stuff. We have peptides and pharmaceuticals. So peptide that I found out about when I went on this journey, and I like— it's hard to not remember the name, it almost sounds romantic. It's, it's a baby-making peptide for sure, and that is Kisspeptin-10. What Kisspeptin does, it actually increases your GnRH more H, which stimulates your FSH and LH, which are extremely important hormones for reproduction. And then down here we have FSH, not to be confused with follicle stimulating hormone, but this is actually follitropin. And what this does is it enhances your sertoli cells, which helps with sperm maturity. Last but not least, we have injectable L-carnitine, and this thing is awesome whether you're looking to improve your sperm quality or just improve your training and your fat loss, your energy production. This thing is an beast, and it helps basically convert fat to fuel. And then, I didn't even know this, so I knew that before, but I didn't even know this, that it has a great knock-on effect on your sperm quality. Now, when taking L-carnitine, you've probably seen it in the shelves of a supplement store, you've probably seen it everywhere. It's even things like L-Cars in energy drinks. But what you want to do is it needs to be injectable, as when you swallow it, it doesn't really bypass your digestive system. So if you want to really notice a difference, it needs to be injected. And when you're injecting it, it's, it's kind of a weird like stingy sour sensation, but it is a very legit peptide. And for not only your training, your fat loss, your overall health, but really for your sperm production as well. So if I was to choose like one peptide there to go with, the injectable L-carnitine is awesome. So going down here into pharmaceuticals, and this is going to make, in my opinion, probably the biggest difference. If you of course have your diet and your lifestyle covered, this is really going to be the game changer. And these are things that you're going to need to get prescribed from your doctor, or unless you've got like a really good source or something but these are quite difficult to get. And so you've probably heard of Clomid. It's something that bodybuilders will do after coming off a steroid cycle. HCG is another thing that people run with a steroid cycle, or they run with TRT to stop their balls from shrinking and to stop themselves from losing fertility in the first place. You're running TRT, or you're competing, or even if you're natural and you're having trouble with your fertility levels, HCG is kind of the first port of call. And like I said, if you're competing, running TRT, It's good to run that alongside it from the get-go, or even before you start TRT would probably be the wise option. So you're gonna need to get that prescribed from your doctor. And you've probably heard of Clomid, and that's something that bodybuilders typically use as PCT to restore their natural testosterone if they are coming off a cycle completely. People think they take Clomid, clomiphene. That's, you know, the Clomid is the brand name. What you actually wanna be taking is enclomiphene, especially if fertility is your goal here. So Clomid does not do nearly as much for fertility levels as nclomiphene. So that's a very easy mistake to make. So make sure that your doctor prescribes you nclomiphene. When I was talking to him, he actually didn't know that and he was going to prescribe me Clomid and I like showed him a More Plates, More Dates video. I kind of put him on the right path. But you gotta realize like a lot of these doctors that you go to, they're not bodybuilders, they're not bodybuilding specialists. So there's no harm in doing your own research and just talking to your doctor about it. And if they're open-minded, you should be all good. So these are the two things that are really gonna move the needle, no pun intended, in terms of your fertility levels. And now down here we have TRT with a question mark. First of all, if you're completely natural, all this is still very helpful. Like, all the research that shows the fertility levels declining— this is on people, this is not on bodybuilders, this is on just general population— like, the general population fertility levels are still at their lowest levels. And if you're trying to conceive and you're just, you know, just a standard gym goer, you're not Mr. Olympia, all this is still extremely And now let's say you are on TRT or you're on a full-blown cycle. You have two options, really. You can either stay on or reduce the dose but keep taking anabolics while also running this. And I personally know a lot of bodybuilders and guys in the fitness industry who have successfully managed to conceive while being on cycle or even competing. You know, Seabum, Ronnie Coleman, there's tons of guys, there's lots of examples. So you can either stay on, but it's never going to be as effective as just going completely cold turkey because when you're taking anabolics, of course your natural testosterone production just stops. You know, you stop producing sperm essentially. In my opinion, it's always going to be more effective to just go cold turkey, and the HCG and the enclomiphene will bring your natural testosterone levels back somewhat, you know, compared to just doing it without them, and will also improve your sperm count, your sperm quality, and everything as well. So you've two options: you can stay on, you can try it out. Depends how fast you want to, uh, conceive a child, it's definitely gonna take longer in my opinion for your fertility to come back. Or you can just raw dog it and go cold turkey. They are basically your options there. And then over here we have lifestyle training. Weight training in my opinion is always gonna be your best bang for buck, not only for testosterone production but for your overall health, your bone density, your insulin sensitivity, just absolutely everything. Just, it's even not getting injured in a car crash. If you have muscle, you're more likely to not get injured and sort of survive. I'm a big proponent, I'll always keep banging this drum, that building muscle, lifting weights, is the healthiest form of exercise. And it's interesting because most of the population shies away from it. You know, most of the population doesn't even go to the gym, never mind go into the gym and lift some heavy-ass weight. People you've constantly seen in commercial gyms, the cardio section's full. People are just on their phones doing cardio. No one is clanging out some big weights. And it's actually the healthiest thing you can do as long as you're not getting injured and you're using correct form. Sleep— I, I don't know if I even need to go, go too in on this. You know, if there's anything that we've really just— the whole population has woken up to in recent years is the, the importance of sleep. It is just virtually everything, like fertility levels aside, your training, your strength, your focus, your inhibitions, your, your discipline with your diet. Virtually everything comes back to sleep. You spend one-third of your life asleep, so you better make sure you're getting good quality sleep. One thing that I've done in the past year is I've started using a Whoop to track my sleep. I've tried out like Oura Rings and Ultrahuman as well, and they're fantastic too. They track it accurately. You know, I already got a wedding ring on here. I don't like too much rings on hand. So the Whoop, I barely notice it. And of course, there's a link in the description box if you want to get your first month completely free. Nothing to lose from just trying it out. If you don't like it, you don't see benefit from it, it's just free, you just send it back and that's it. And then, so here we have stress management as well. And when people always ask me about stress management, they're like, you know, what, what do you do to manage stress? Like, it's because it's kind of a vague thing. The things that I do that come to my mind is meditation and breathwork. And there are two things that I try to do as much as possible. Breathe through your nose as well is something, you know, you don't want to be a mouth either. It's something I find very effective to consciously breathe through your nose. But at the end of the day, with stress management, it all just comes back to sleep. If you're getting high-quality sleep, that is the best thing you can do to reduce your stress. Down here is quite funny, okay? Heat management. So you want to have your balls cool and flowy. You've probably seen Andrew Huberman say that when he gets into a sauna, he puts an ice pack on nuts. Now, I don't go that far. I just use the sauna in the gym here, so I'm not— I use it after my workout, so I'm not like carrying around an ice pack during my workout and then straight into the sauna and put it on my nuts. But there is actually research to show that it does affect— even getting into a hot tub or sauna, having hot balls does reduce your sperm count. Another one I found interesting as well, I haven't looked at too much research on this, having your phone near your balls, near your the radiation can reduce the sperm count. And we've always got it in our pocket, or even some people when they're driving— I'm guilty of this too— they put it in between their legs when they're driving around. They're driving around for hours. So that's something to look at as well. Like, keep in mind the environment that your balls are in, pretty much. And then next up here, we have toxin avoidance. So of course, the usual culprits: alcohol and cigarettes. Just absolutely terrible for your health, and specifically your sperm health. Something that I did a deep dive in recently— I didn't know this— is cannabis. Now, I just am not a fan of weed. It does not agree with me. I smoked it a few times in my teenage years. It just makes me feel so weird. It makes me feel out of it. But I've seen some recent research that it absolutely slashes your sperm count. And so— and it also slashes your testosterone. And to be honest, people think that weed is this harmless drug. I've seen people personally, I know them, that have been reduced to zombies. They have been addicted to weed. They've become reliant on it. They have it every single day, and it's part of their routine. They're essentially addicted to it. People say it's not an addictive drug. It's an addictive thing. You can get addicted to anything if you rely on it, you, you are forced to do it every single day. So weed, I didn't even know until recently that it absolutely kills your fertility levels. So yeah, I don't know what to say. I understand that it's legal in a lot of places. I understand, like, I still think alcohol is a lot more dangerous, and I think it's like worse for society, but I would definitely not encourage it. So fertility levels and weed, not good. Another one that you've probably seen recently in news or on Twitter or whatever is microplastics. And now I think people take this a little bit too far, that, you know, afraid to touch receipts. I'm like, how do you get out of the car park? Like, if you get the ticket and you're like not touching the receipt, how do you get out of the car park? Like, I think some people freak out a little bit. Like, you know, when I go into Mercadona and they hand me the receipt, I'm not going to like look at the person in disgust and be like, get away from me. Yeah, I think like there's some things with the plastic avoidance that is just a little bit too far. But if you can, you know, use glass Tupperware, use a glass bottle to refill your water, don't use a plastic chopping board. You have the wooden ones, they look nicer anyway. I think there's a few things that are— they won't impact your day-to-day life, and I think that's worth it. But if it's something like touching receipts, I know there's some research and Andrew Huberman, Joe Rogan have had guests on that say it's the worst thing in the world. But I think if it's just like unsustainable and unmanageable, that it's not worth placing too much emphasis on. But if the exposure to these toxins and these plastics, if it's an easy win that doesn't affect your day-to-day schedule, usual, I think then why not do it? Finally is the testing. And now this stuff, it's mainly for your doctor, but these are the things you want to get tested for. So your total testosterone, your free testosterone, your SHBG, sex hormone binding globulin, FSH, LH, estradiol, so your estrogen, your prolactin, your TSH, and your DHEA. So all this is mainly just for your doctor. Basically go in and say, doc, test me for absolutely everything. And now The things that you want to test for, they're not just your sperm count. So people will just think sperm count, like, that's— and that is the most important thing, that is the biggest marker. People will go in and they'll just think that, but your motility, so how your sperm can move, and your morphology, the shape of your sperm, are also extremely important as well. So when I went in, I got my first test, everything was like extremely low. The first thing to improve was the sperm and then the motility, and then the morphology. But to kind of put things in simple terms, I went in month 1, everything extremely low. I started this protocol. Then after the first month, if I was to rank everything out of 100, it would be like 17 out of 100. And then after following this program for even longer, on about— it was about month 3 or 4, I was on like 80%. And then by month 6 6, 100% baby-making machine. So guys, that is, uh, my fertility journey. Uh, super scary and kind of like a vulnerable topic for me to open up on, so please be nice about it. And if you guys, uh, have any questions, just drop them in the comments or even DM me on Instagram. I really hope this helps, as it is a touchy subject for men, and 90% of the audience on this channel are men. And so that is who I want to help. So I hope this video helped you guys out. Let's all continue the human race. Let's all make babies. And I hope you guys are also excited for my dad era and the dad content that is going to be coming to this channel later in the year. So love you guys, honestly. Thank you so much for just being with me over the last couple of years and kind of watching my journey as an adult as well. And also, before we wrap things up, I want to give an honorable mention to some channels that are excellent in this field. So More Plates, More The Pharmacology Goat. Big shout out to Derek. Also an amazing channel that really goes into detail on this, like, you really, you know, would school me on all this, is Vigorous Steve. So very interesting channel all about pharmacology, anabolic steroids, and I'm pretty sure he is or was on a fertility journey himself. So shout out to him. And then there's also Peter Attia and someone else that I watched as well. Would be awesome to get them on my podcast one day. It'd actually be amazing to get all those 3 guys on my podcast. But I hope you enjoyed. Keep it real. I'm out of here. Peace.