YO UR HEALTH & HABITS M AT TE R

A MANS GUIDE TO
REPRODUCTIVE HEALTH

50% of fertility issues
2 are attributed to men.
WHY TRAK?
Infertility is a growing problem that quietly affects millions of men
every year. Its time we reverse the trend.
Powered by cutting-edge technology and clinical research, Trak
is a comprehensive approach to help you take control of your
reproductive health. Small changes to your health and habits now
can have a big impact on your sperm, fatherhood, and future.
Educating yourself is a big first step and were here to help.
Lets get started!
trakfertility.com | dontcookyourballs.com
 01 Use the Trak Testing System to establish a baseline
and measure your progress.

HOW TO 02 Use the Trak: Sperm Health and Fertility app

to evaluate your sperm health and identify the top
ways to improve it.

03 Commit to sperm-friendly habits to improve your

reproductive health and chances of conception.

Test at least monthly outside of your partner's fertile

window (the six-day interval when pregnancy can
REPEAT occur, ending on her ovulation day). It may take two
months or more to see meaningful changes in sperm
concentration following health and lifestyle changes. 3

.
 WHATS NORMAL? AVERAGE FLACCID
CIRCUMFERENCE
SEMEN VISCOSITY
While thickness changes from day

3.8 to day, healthy semen initially has

AVERAGE FLACCID PENIS LENGTH
INCHES
a viscosity thats very similar to
egg-whites. Its natural thickness
enables it to stick to the cervix.
AVERAGE ERECT
CIRCUMFERENCE Over time, semen liquefies to make
it easier for sperm to swim.

4.8
3.2 3.8 inches

INCHES
SEMEN VOLUME
AVERAGE ERECT PENIS LENGTH 1.5 6.8mL (Average: 3.7mL)
4.5 7 inches ABOUT 1/2 TEASPOON

4
01 02 03 04 05 06 07 08 09
MEET THE SPERM A FINELY CRAFTED BABY MAKING MACHINE

SW I M SPE E D : THE AVERAGE MAN MAKES:

1500
8 MILES PER HOUR

LI F E SPAN :
2 4 WEEKS IN THE TESTICLE
5 7 DAYS IN A WOMAN
SPERM PER SECOND

525
1 3 HOURS IN A CUP

BILLION
G ROW T H :
SIZE: TAIL: 0.05mm | HEAD: 0.005mm
SPERM TAKE 72 DAYS TO GROW SPERM OVER A LIFETIME
5
 Whats the difference between

SPERM CONCENTRATION
sperm concentration and sperm
MORE SPERM = count? Sometimes used synonymously,
FASTER CONCEPTION sperm count refers to the total number
of cells in the ejaculate:
sperm concentration x semen volume

TRAK MEASURES
OPTIMAL: Sperm concentrations
above 55 M/mL are linked to faster
36.4 %

U.S. POPULATION DATA FROM

WHERE YOU time to pregnancy.1

TRAK CLINICAL STUDY

FALL WITHIN
3 CATEGORIES: AVG MODERATE: Men with sperm
concentrations 55 M/mL or below may
take longer to conceive. 37.2%

6
LOW: Men with sperm concentrations
15 M/mL or below may be at risk for
infertility, and should consult a physician.2 26.4%

LABORATORY TESTS
can measure other sperm
parameters that may impact
fertility, including:
sperm motility
sperm morphology
semen volume
semen viscosity
anti-sperm antibodies
genetic abnormalities
HAVE A SEMEN
ANALYSIS REPORT?
Enter it into your Trak app to
better understand your results.
Small changes can make a big difference.
YOUR HEALTH & HABITS MATTER Read on to optimize your sperm health.
SPERM CRISIS?
SPERM COUNTS ARE PLUMMETING
89
One study showed that from 19892005,
the average sperm concentration
DROPPED BY
32%
1
Slama et al. Hum Reprod 2002; 17(2) 503-15
3 2
World Health Organization. WHO Laboratory Manual for the
Examination and Processing of Human Semen. 5th Edition, 2010. 05
3
Rolland et al. Hum Reprod 2013; 28(2) 462-70
7
 WELLNESS BALANCED IMBALANCED
HORMONES HORMONES
are crucial to could be a sign of
healthy sperm an unhealthy lifestyle
Sperm provides a window production. or medical condition.
into a mans overall health

20X
Obese men are
and wellness. A LARGE WAIST
A HEALTHY HEART circumference
is often a sign of is linked to
healthy sperm. lowered sperm
concentration. M O R E L I K E LY
to have a LOW sperm count.1

SUDDEN CHANGE
LOW CHOLESTEROL IN SHAPE OR SIZE
& BLOOD PRESSURE of testicles could
promote healthy mean that something
8 erectile function. is wrong.
 AM I TOO OLD?
While sperm quality
does decrease with
ARE YOU AT RISK? age, the oldest father
on record was

96
Infertility has been linked to
higher risk of developing the YEARS
following chronic diseases: OLD
Testicular Cancer
Jacobsen et al, BMJ 2000; 321: 789

Diabetes
La Vignera et al, J Andrology 2012; 33(2):145-153
Cardiovascular Disease
Eisenberg et al, Fert Ster 2016; 105(3): 629-636
Some medications have been shown to impact
sperm quality. Most of the time the effect is temporary.
Ask your doctor if your medications could be
impacting your sperm quality, and whether there may
be alternatives. 9
1
Eisenberg et al, Hum Reprod, 2014 Feb;29(2):193-200
 DIET The NUTRIENT SUPERFOOD

Good
Antioxidants Dark chocolate
Coenzyme Q-10 Avocado, Lean beef, Olive oil, Seafood
Eating right can
supercharge your sperm. Stuff Folic Acid
L-Carnitine
Greens, Lentils
Avocado, Broccoli, Lean beef, Poultry
Sperm-Friendly Lycopene Tomatoes
Superfoods Omega-3 Acids Salmon
Selenium Lean beef, Mushrooms, Poultry, Seafood
Vitamin A Greens, Sweet potatoes
Vitamin B Asparagus, Garlic
Vitamin C Bell peppers, Berries, Citrus fruits
Vitamin E Avocado, Greens, Nuts, Salmon, Seafood
Zinc Beans, Lean beef, Oats, Poultry, Seafood
10
 Men with high saturated
THE NOT-SO-GOOD STUFF fat intake had

FRIED FOOD ..............................

High in calories, fat, and cholesterol
SWEETS, SODAS,
31%
L O W E R
& ENERGY DRINKS ................ sperm concentration.1
Too much sugar can spike your
FAST FOOD ................................ insulin and increase levels of
Caffeinated sodas tied to

54%
High in sodium and calories aromatase, an enzyme that converts
testosterone to estrogen

SOY ................................................
Can raise estrogen levels and
reduce sperm count D R O P
in men's fertility. 2

11
1
Jensen et al, Am J Clin Nutr. 2013 Feb;97(2):411-8
2
Wesselink et al, Reproductive Toxicology, 2016 Jul;62: 39-45
 EXERCISE GET THE BLOOD PUMPING
Cardio improves blood flow,
reduces toxins in the testicle, and
Exercise can help increase strengthens erections.

blood flow, lower your

Men who watch more than
BMI, and increase your 20 hours of TV per week had
testosterone level.

44%
L O W E R
sperm count than those
who watched very little TV.1
GET MOVING!
12
 GET OFF THE BIKE
Biking is a great form
of cardio, but bicycle
seats can place stress AVOID THE JUICE
on your testicles and Steroid abuse inhibits
frequent/long bike natural testosterone
rides have been shown production and torches
to reduce sperm GET SWOLE, BRO sperm production.
production. Limit ride Exercising large muscle
duration and frequency. groups helps boost
GET COMPETITIVE testosterone levels.
Team sports encourage Regular weightlifters
physical activity and can and outdoorsmen had

42%
boost testosterone levels.

H I G H E R Gaskins et al, Br J Sports Med, 2015 Feb;49(4):265-70

1

2
Gaskins et al, Human Reproduction, 2014 Nov;29(11):2575-82

sperm counts than other guys.2 13

 STRESS

Everyone has stress

CHRONIC
HIGH STRESS
work, relationships,
CAN LOWER
finances, etc. Chronic high
TESTOSTERONE
stress can lower testosterone.
How in control
you feel is often
LB.
Lack of sleep may a sign of how
also impact both your stressed you are.
testosterone and
sperm production.
14
 Poor sleep quality tied to

29%
L O W E R
sperm count among
GET A GOOD 953 men.1
NIGHTS SLEEP
Don't sleep near The average sperm count
any active in medical students

DROPPED
electronic screens.
FOCUS ON
FIND HEALTHY Try sticking to a routine
PROBLEMS THAT from 55 M/mL at semester
WAYS TO sleep schedule even
on the weekends.
YOU CAN RESOLVE
start to 39 M/mL
at stressful exam time. 2
MANAGE STRESS Avoid caffeine
BLOW OFF STEAM Try not to worry about
It can do wonders for Exercise and participate problems you have
your health and sperm. after 3PM. in hobbies you love. no control over. 15
1
Jensen et al, Am J Epidemiol, 2013 May;177(10):1027-37
2
Lampiao, Malawi Med J, 2009 Dec; 21(4): 166-7
 HEAT HOT TUBS HIGHER TEMPERATURE
Stopping regular hot tub use
caused sperm counts to
LOWER SPERM COUNT
Heat exposure can
Sperm are very sensitive INCREASE BY
500%
1 negatively impact your
to temperature and sperm production.
need to remain a few
degrees cooler than the
rest of your body. LAPTOPS SITTING GRILLING/STOVES

TIGHT
16 SAUNAS SEAT WARMERS BIKE RIDING CLOTHING
LOWER TEMPERATURE ICE PACK/
HIGHER SPERM COUNT FROZEN PEAS
Sperm counts tend to be

Whats testicular cooling?
Reducing your testicles to a
temperature 5 or more degrees
Fahrenheit below body temp for
an extended period of time.
HIGHER
in the winter than in
Benefits of cooling
the summer. 2
Testicular cooling undoes
the daily heat damage to
your testicles, improving your Testicular cooling has
sperm production. been shown to

DOUBLE sperm count. 3

98.6F <93.6F FOR TESTICULAR

BODY TEMP TESTICULAR COOLING COLD SHOWER COOLING DEVICE 1

2
Shefi et al, Int Braz J Urol, 2007 Feb;33(1):50-6
Levitas et al, Amer J Ob Gyn, 2013 May;208(5): 406
17
3
Jung et al, Reproduction, 2001 121: 595-603
 TOXINS RECREATIONAL
THC (the chemical found
Certain toxins can attack in marijuana that gives
you the high) impacts Smoking has
your reproductive system sperm production been linked to poor
and affect your production and fertilization. sperm quality.

of healthy sperm. Smokers are

Be aware of what youre

exposed to, and your
sperm will thank you!
Drinking excessively
lowers testosterone levels
and can lead to erectile
dysfunction. Its also
directly toxic to sperm.
54%
MORE LIKELY
to be infertile.1

18
 Men exposed to organic
At-Risk Occupations OCCUPATIONAL solvents at work are
Construction
Machining
Pesticide application
Soldering
Known Offenders

LEAD
25x
M ORE LIKELY
to have a low
CADMIUM
Steel workers sperm count. 2
Printers PESTICIDES
Men exposed to agricultural
Oil workers pesticides had up to

30x
BENZENE
Coal miners
TOLUENE
Recycling & waste workers
GLYCOL ETHERS
Mechanics
Firefighters BISPHENOL A (BPA) POORER
sperm quality.3
Manufacturing
1
Cherry et al, Occup Environ Med. 2008 Oct;65(10):708-14
19
2
Cherry et al, Occup Environ Med. 2008 Oct;65(10):708-14
3
ASRM Practice Committee, 2012
 SEX AND HORMONES
FOR HER
Natural lubrication. Good sex
increases cervical mucus production
which provides sperm a nice
channel to swim to the egg.
Draws sperm towards cervix.
Female orgasms cause spasms in
vaginal muscles which will draw
sperm up towards the egg.
Reduces stress. Stress can lead to
hormonal imbalances which impact
fertility for both women and men.
Physical touch releases oxytocin to
20 naturally reduce stress and anxiety.
GOOD SEX = BETTER CHANCES
OF CONCEPTION
FOR HIM
Healthier sperm. The better the
sex, the deeper down the body
draws fresher and healthier sperm.
Boosts production. Regular sex
boosts sperm production. Try to have
sex at least once a week to maintain
good sperm production.
Improves cardiovascular health
and energy. Good sex gets the
blood flowing. Healthy heart =
happy sperm.
Reduces stress. Physical intimacy SIGNS OF LOW
(including cuddling) releases TESTOSTERONE
oxytocin, which naturally reduces
Low sex drive
stress. Quality time together both
in and out of bed can improve Erectile dysfunction
your relationship, fertility, and
Sparse facial/body hair
overall health.
Increases testosterone. Sex drive Delayed puberty
is connected to mens overall Reduction in testicular size
health. Better sex can boost
testosterone which will improve Poor muscle growth/
muscular atrophy
sperm production, increase energy,
and help you feel manlier. Gynecomastia (man boobs)
 TESTOSTERONE & FERTILITY
Testosterone doesnt just give you a hairy chest
BOOSTS YOUR T: and big bicepsit also plays a crucial role in your CRASHES YOUR T:
+ Staying active fertility by helping create healthy sperm cells.
Missing out on sleep
+ Cutting back on sugar Stressing out
+ Maintaining a Drinking too much
healthy weight
Packing on
+ Getting enough sleep extra pounds
+ Taking time to de-stress Eating too much sugar
+ Lifting weights Overtraining
+ Eating fiber, Omega-3s, A beer belly
and Vitamin C
Eating too much soy
+ Cheering on your team Juicing up
+ Getting competitive
+ Having sex
21
 WHAT CAN
GO WRONG?
Theres a lot that can go wrong
with your sensitive reproductive
system. Your doctor can help
identify potential problems with
your fertility, such as...
22
VARICOCELE:
THE INTERNAL BALL COOKER
PLUMBING PROBLEMS
Many conditions can prevent sperm from
getting out of the body. Some, such as
Varicoceles are enlarged (or varicose)
retrograde ejaculation, will cause a complete
veins in the scrotum. Theyre very common
absence of semen. Others are further up the
(approximately 15% of all men have them).
pipeline leaving sperm stranded in the testicle.
These larger veins increase blood flow and
Most plumbing problems are a result of either
raise the temperature of the testicle which
a birth defect or an infection (including STDs).
can sometimes reduce sperm production.
Varicoceles are commonly repaired through
simple surgeries that improve blood flow and
cool off the testicle.
Check yourself
Varicoceles often cause your scrotum
to feel like a bag of worms.
 BANG!
AZOOSPERMIA:
SHOOTING BLANKS
Azoospermia is more common than one
would think. About 1% of men have no sperm
in their ejaculate. It is important to figure out
the underlying cause. Sometimes it is caused
by treatable conditions like a varicocele, use
of steroids, low testosterone, or an untreated
infection. Other causes can include injury,
genetic disorders, or congenital defects.
$ Take it to the bank
Sperm cryospreservation prior to
events that put your fertility at risk, such
as cancer treatment, gives you the best
chance of having children in the future.
HORMONE IMBALANCES GENETICS:
Hormones greatly affect sperm production. BLAME YOUR PARENTS
The headline hormone is testosterone, but men
There are a lot of genetic causes of infertility
also need healthy levels of follicle stimulating
in men. For instance, carriers of the cystic
hormone (FSH), luteinizing hormone (LH),
fibrosis gene are sometimes born with a
estrogen, and prolactin. A simple blood test
natural vasectomy. Some men are missing key
can provide a lot of insight into what could be
genes on the Y chromosome responsible for
impacting your fertility.
sperm production, and a smaller number of
men who have an extra X chromosome which
can sometimes decrease sperm count.
Leading Genetic Offenders:
Klinefelters Syndrome Noonan Syndrome
Y Microdeletions Kallman Syndrome
Prader-Willi Syndrome Myotonic Dystrophy
Cystic Fibrosis Kartegeners Syndrome 23
 CHECKING UNDER THE HOOD ITS TIME TO SEE A DOC IF...

Your wife or partner hasnt

conceived after a year of Your sperm concentration
trying. Even if sperm counts remains consistently low
are normal there may be despite implementing a
other issues. sperm friendly lifestyle.

You have an untreated STD There is an absence of

or other infection of the semen when you ejaculate.
reproductive tract.

You have abdominal

You have difficulty pain, heaviness, lumps, or
achieving an erection. the feeling of a bag of
24 worms inside your testicles.
VISITING THE UROLOGIST Testicular pain
WHAT TO EXPECT HOW TO
Finding a doctor who specializes Change in testicular shape/texture Physical exam PREPARE FOR A
in male fertility can be tricky. Male (swelling, lumps, or bumps) Answering questions SEMEN ANALYSIS
fertility issues are commonly handled about medical history
by urologists.
Sores on genitals/infection
1 Abstain for 27 days.

Avoid heat exposure

WHY ARE YOU

Drop in libido/difficulty
achieving erection
VISITING THE DOC? Lack of semen after ejaculation
Testicular shrinking
To find a highly
specialized urologist
in your area, visit:
Youre having trouble conceiving
Your Trak result is LOW
( 15 M/mL)
dontcookyourballs.com/doctors
Physical exam
Answering questions
2 for a few days before
your appointment.
about medical history
When collecting
Hormone test
3 a sample, dont
use lubricants.
Physical exam
Make sure to collect
Answering questions
about medical history 4 the first few drops of
ejaculatemost sperm
Semen analysis live in these drops.
Possible hormone test 25
 TRAK LOG
Are you less tech savvy and
DATE:

more of a pen and paper guy?

No problem. Use this chart

M/mL
to mark your test results and
evaluate your progress.
Did you boost your score? Tell us
about it along with how you did it. 55
Use the Trak app, give us call,
send us an email... whatever works
for you. Together we can understand
sperm better and help more men on
their journey to fatherhood. 15
trakfertility.com | 1.888.241.2476
26
support@trakfertility.com
27
trakfertility.com
dontcookyourballs.com | #dontcookyourballs

TTH - 0 -1 R0
2016 Sandstone Diagnostics, Inc. All rights reserved.
This book is provided as an information resource only, and is not to be used
or relied on for any diagnostic or treatment purposes. It should not be used
as a substitute for professional medical advice, diagnosis, or treatment.