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The ExSeed Lifestyle Program

The ExSeed Lifestyle Program

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Healthcare providers are familiar with the most well-known causes of infertility, such as varicoceles, tumors and other medical conditions. Recently, reproductive biology experts have established that lifestyle and environment have an important impact on a man’s ability to reproduce high quality sperms. Scientific evidence shows that better semen quality can be associated to a healthier lifestyle. Whereas a lower semen quality is usually attributed to unhealthy lifestyle.

In other words, there is growing evidence supporting a causal link between the environment, lifestyle choices, systemic disease, and male reproductive health.

Factors such as smoking, alcohol, obesity, lack of exercise, nutrient deficiencies, illegal drugs and heat contribute to decreased semen quality and can impact how your sperm cells function [1] [2] [3] [4]. Increased environmental pressures and the modern, yet unhealthy lifestyle, contribute significantly to an adverse impact on male reproductive issues.

So, the good news is that you have a choice. Improving your everyday lifestyle and habits can lead to better semen quality and increased functional fertilization-ready sperm cells.

The ExSeed Lifestyle Program

The lifestyle programme

Private, Customized, and Personal

So, what is the best way to increase semen quality? Since everyone has a unique body type and lifestyle, every man needs to be treated as an individual. General advice and recommendations will only give an idea. We want to take lifestyle guidance to the next level by being there all the way through your journey!

This is why here at the ExSeed Health we have created the 12-week ExSeed Lifestyle Program, exclusively for men who want to boost their semen quality. The program is 100% personalized to ensure effectiveness. We focus on nutrition, physical activity, supplementation, and identifying environmental factors that could affect men’s fertility.

The Concept – what to expect

Step 1: The ExSeed Questionnaire

We start by collecting information about your personal measurements, lifestyle, nutrition, exercise, rituals, as well as mental and medical health. The first step is asking you to fill out the questionnaire and a 3-day food and activity record so we can gather all the important information that will help us evaluate your lifestyle.

Step 2: The ExSeed Assessment Report

based on the information you provided we create an overview of your lifestyle and make a report where you will find our recommendations on how to improve sperm quality and fertility in general. We will provide you with specific information on how your current habits can affect your sperm health.

Step 3: The ExSeed Lifestyle Program

This is the plan guiding you to make changes to positively impact your fertility. Our lifestyle coaches give you concrete plans and tips on how you can optimize your daily routines. With the ExSeed Lifestyle plan you will receive a Cook Book and the ExSeed Fertility Guide for you to use on your fertility journey.

Online consultations and coach support 

We tailor the lifestyle plan based on your needs and health. We want to help you stick to your program and be there when you have “off days”.

Through one-to-one video consultations, we can help adjusting plans and healthy choices to fit you, guide you in case of a de-route or be there to motivate you. So you can maximize your chances of success.

We love to see you feel the power to make changes!

The Lifestyle program takes 12 weeks long. It includes 5 consultations which you can plan together with your coach.

Online cooking

How to get started 

Step 1: Know your score

The first step is to know how good your semen quality is. If you do not know your score you can use the the ExSeed Home Kit to test your quality at home. If you already know your score from the clinic or another place proceed to step 2.

Step 2: Sign up for a program

If you are ready to take action on improving sperm quality by healthy habits, sign up by sending us a message with the heading “Lifestyle Program” to this e-mail.

Step 3: Get started

Once you have send in your request, one of the ExSeed Lifestyle Coaches will contact you by email. Your coach will explain how to get started and what to expect from the ExSeed Lifestyle Program.

We look forward to hearing from you and to help you on your journey to become a father!

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ExSeed Home Sperm Test Kit (2 tests)


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Wearing tight pants and underwear

Studies show that men who wear looser underwear have higher sperm concentration and total sperm count compared to men who wear tighter underwear. So, lose the tight clothes and wear something loose to give your testicles some air.

CONCLUSION: learn more about how heat can affect sperm quality here.


Besides higher mortality rate and various diseases, stress is associated with low sperm quality. Stress is known to be associated with lower testosterone levels and oxidative stress with both playing an essential role in producing and maintaining healthy sperm cells.

CONCLUSION: If you feel stressed, we recommend you get some help so you can have a balanced mental health. For a stress management guide, download the ExSeed app for free and start your personalized action plan today.

Physical activity

Scientific studies show that men who are physically active have better semen parameters than men who are inactive. Fertility specialists also state that regular physical activity has beneficial impact on sperm fertility parameters and such a lifestyle can enhance the fertility status of men.

Prioritizing exercise can help improve your overall health and result in healthy, fast swimming sperm cells that have good chances of fertilizing an egg.

CONCLUSION: Try incorporating exercise in your weekly schedule to you ensure exercising at least twice weekly. We recommend a combination of cardio training and strength exercise. Read more about exercise and male fertility on our blog.


Fast Food
Processed foods damage the health of sperm-producing cells and cause oxidative stress, which lead to poorer sperm quality. Heavy consumption of junk food (every week) can increase the likelihood of infertility since men who consume vast amounts of unhealthy food are at risk of having poor sperm quality. Besides harming your fertility, junk food enlarges your waistline, harms your cardiovascular system, kidneys, and more.

Eating more fruit and vegetables can increase your sperm concentration and motility. It’s important that you consume a healthy diet filled with antioxidants and that you eat vegetables every day. Foods such as apricots and red bell peppers are high in vitamin A, which improves male fertility by nurturing healthier sperm. Men who are deficient in this vitamin tend to have slow and sluggish sperm.

Sugary snacks/beverages: several times a week Excessive consumption of high sugar items can lead to oxidative stress, which negatively impacts testosterone levels and sperm motility. Sugary snacks and beverages are also highly associated with obesity and low fertility.
CONCLUSION: To boost sperm quality, stay away from fast food, processed food, and sugary snacks or beverages. You need to implement a healthy prudent diet filled with necessary superfoods needed for good sperm production. Check out our guide to Male Fertility Superfoods. For personalized guidance and support on how you can start improving your sperm health, check out the Bootcamp.


Direct heat can inhibit optimal sperm production and cause Sperm DNA damage. Sperm cells like environments that are a couple of degrees lower than body temperature. Avoid overheating from warm blankets, seat warmers, heat from your laptop, hot showers, and saunas.

Cigarette smoking

The exposure to tobacco smoke has significant negative effects on semen quality. The damage of cigarettes and nicotine of course depends on how many cigarettes you smoke per day and for how long, but even low usage (up to 10 cigarettes / day) can inhibit healthy sperm production.  

CONCLUSION: Stay as far away from cigarette smoking as possible if you care about your general health and your fertility. Read more here.

Cell phone

When you have your cell phone in your front pocket, your testicles are exposed to electromagnetic radiation, which studies have shown to damage the sperm cells. Put your phone in the back pocket of your pants or in your jacket pocket.


There is a clear association between obesity and reduced sperm quality. At least part of the reason for this is that obese men may have abnormal reproductive hormonal profiles, which can impair sperm production and lead to infertility. 

A BMI higher than 30 can lead to several processes in the body (overheating, increase in oxidative stress in the testes, sperm DNA damage, erectile dysfunction) that can have a negative impact on male fertility. This can result in problems when trying to conceive.  

CONCLUSION: BMI is one of the risk factors that influence semen quality and, for example, sperm motility.  


A beer or glass of wine now and then do not really harm sperm quality. But excess alcohol drinking (more than 20 units per week) can reduce the production of normally formed sperm needed for a successful pregnancy.

CONCLUSION: If you want to stay safe, stay under 14 units of alcohol per week. For more information on how alcohol can affect male fertility, take a look at our blog: “Alcohol and Sperm Quality”.


Studies show that women younger than 35 and men younger than 40 have a better chance of getting pregnant. Men can produce sperm cells almost through their entire life, but the sperm cell DNA is more fragile and prone to damage after the age of 40.

As men age, their testes tend to get smaller and softer resulting in a decline in sperm quality and production. These changes are partly because of an age-related decrease in testosterone level, which plays a very important role in sperm

production. Higher male age (>40 years) is not only associated with a decline in sperm production but also with increased sperm DNA fragmentation and worsened morphology (shape) and motility (movement). These negative effects make the sperm cells less qualified for egg fertilization.

CONCLUSION: with an age under 40, you shouldn’t have to worry much about age as a factor in itself. However, studies have shown a slow decline after the age of 30-35 years

and if you are above 40 years of age, your sperm quality can be affected due to increased sperm DNA damage resulting in a decrease of sperm motility and concentration. Remember that you cannot evaluate the quality of a sperm sample by just looking at it – this requires a sperm analysis.