Sperm health and male fertility, built over the 90 days it takes

Sperm take about three months to form and mature, so what a man eats and does this week shapes the sperm he will have in three months. 90 For Him turns that into a daily routine, from fertility nutritionist Dr Conor Kerley.

How it works

• A two-minute start. Eight quick questions, then two focus changes chosen from the answers — the biggest gaps with the strongest evidence, such as more walnuts or fewer takeaways. The rest of the questionnaire comes one question a day.
• A daily checklist. Fruit and veg, tomato products, walnuts, other nuts and seeds, oily fish, ginger and a male fertility supplement; less butter, cheese and cream, red and processed meat, fast food, sugary drinks, sweet treats and alcohol; sleep, sleeping in the dark and exercise. Each day gets a score for the share of goals met, with a weekly average.
• Batches. Each week builds a batch of sperm that is ready about 90 days later. The Progress screen shows the pipeline, so a bad week is one weaker batch that passes rather than a failure.
• Check-ins every three months repeat the questionnaire, including semen analysis results if the man has them, and show what has changed.
• Research. Every item links to the studies behind it: walnut and mixed-nut trials, lycopene, ginger, saturated fat, processed meat, sugary drinks, sleep, alcohol and whole-diet trials.

Everything stays on the phone; nothing is sent anywhere. It is research information, not medical advice, and suggests seeing a doctor after a year of trying.

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