PILLAR F · SPERM HEALTH
74-Day Lifestyle Impact
Rate each factor you actually control and see where a full sperm cycle currently puts you.
- LEVERS
- 6
- SPERM CYCLE
- 74days
- PREVIEW
- 76/ 100
- BASELINE
- 65/ 100
INTERACTIVE · 6 FACTORS
Rate the levers you control
Rate each factor 0–10. Higher heat/smoking/alcohol/tightness = worse. Higher sleep/exercise = better.
Laptop on lap, hot baths, saunas, tight clothes
Hours + consistency (7-9h, same bed/wake)
Cigarettes/day equivalent (0 = none)
Drinks/week (0 = none, 7+ = high)
Tight briefs vs loose boxers (0 = loose)
Balance: high stress + no exercise = 10
PREVIEW SCORE
76/ 100
+11 vs 74-day baseline
Baseline 65 / 100
The preview is local — the full report adds the three levers that move your number most.
FULL REPORT
Your full report
The server-scored version of the same six levers, plus the fixes ranked by how much they actually move.
No report yet
The preview above updates as you drag. Run the full report to get the scored number and the three levers that move it most.
WHAT THE NUMBERS MEAN
Reference & key facts
The lab-side ranges a semen analysis is read against — a different scale from the lifestyle score above, and worth keeping separate.
WHO REFERENCE
CONCENTRATION
≥ 15M/mL
MOTILITY
≥ 40%
MORPHOLOGY
≥ 4% strict
WHO reference: Count ≥15M/ml, Motility ≥40%, Morphology ≥4% (strict).
KEY FACTS
- Spermatogenesis cycle: 74 days — changes take 2.5 months to show.
- Single semen analysis ≠ diagnosis — repeat after 2-7 days abstinence, 4 weeks apart.
- Heat is the #1 silent killer: +1°C scrotal temp = measurable motility drop.
- Supplements (CoQ10, Zn, Se, Folate) have mixed evidence — lifestyle first.
Sources & evidence
Keep exploring