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Fertility Diet, increase sperm count, limit DNA damage, calorie restriction and Telomere length

Submitted by: trent on May 2, 2011 - (Last updated: Jan 14, 2012)

The "fertility diet" was developed over 5 years with the following goals:

 

486 calorie Fertility Smoothie - Twice daily (one in morning before exercise, one in evening before sperm donation):

 

Ingredient

Amount

Calories

Reason To be in smoothie / fertility

Blueberries, organic

4.4 oz

71 cal
  • Antioxidants - to prolong the life of sperm and protect its DNA
  • Fructose - sperm rely entirely on sugars from the seminal plasma for energy

Banana, organic

1 medium peeled banana

110 cal
  • Thickens smoothie
  • Potassium - for heart function, healthy blood circulation is essential for strong sperm
  • Fructose

Pineapple

1/10th of a fresh pineapple

16 cal
  • Bromelain (enzyme) -  Aids digestion of the smoothie, absorption of nutrients
  • Fructose

Cherries

5 medium,

frozen or fresh

25 cal
  • Use frozen cherries as ice substitute
  • Antioxidants - similar level as blueberries, also contains carotenoid phytonutrients

Flax seed, organic

2 tbsp. ground in small coffee grinder

40 cal
  • Omega 3 fatty acids - linked to sperm quality

Almond milk, organic

3/4 cup

25 cal
  • low calorie - liquid base of the smoothie
  • Vitamin E - DNA  protection

Cow milk, raw, organic, whole

3/4 cup

112 cal (whole milk)
60 cal (skim, rarely used)

 

Data suggest that more fertile populations drink raw milk rather than pasteurized milk

Note: illegal for commerce in 28 states, find from local diary farm co-op. Check radiation levels which can concentrate in milk.

  • Enzymes - 60 plus (known) fully intact and functional enzymes, pasteurization changes the enzymes

  • Essential amino acids - has all 8 amino acids

  • Probiotics - for strong immune system, digestive system

  • Protein - for sperm production

Cocoa powder, raw, organic

1/2 tbsp

12 cal
  • Aphrodisiac - Traditional in  Latin America for fertility and sex drive
  • Protein

Honey, organic, raw, local (preferred), or Manuka honey

1/2 tsp

12 cal
  • Immunity - Traditional Native American medicine.  Strong immune system is important as a donor to prevent spreading disease.
  • Allergies - May help prevent allergies in offspring

Lemon juice, organic

1 medium squeezed lemon

12 cal
  • Natural antibiotic 
  • Vitamin C - low calorie source

Vanilla bean powder, organic, raw

1/4 tsp

3 cal
  • Adds to taste of smoothie
  • Male virility - Vanilla has been found by neurologists to be the scent that most aroused men and increase blood flow to genitals in men & women.

Kiwi, organic

1 medium kiwi, skin removed

46 cal
  • Gene health - has ability to protect DNA in the nucleus of human cells from oxygen-related damage
  • Vitamin C - the most of any common fruit

Cinnamon, raw, organic, ground

Pinch (1/3 tsp)

 2 cal
  • Blood sugar control - Helps stabilize  fructose in the smoothie

Optional: Almond Butter (See snack below)

 

 

 

Instructions:  Blend for about 20 seconds in a regular blender. Fruits can be substituted when in season or locally available , such as blueberries with raspberries, strawberries, blackberries, etc.   Eat immediately before exercising  to load body up with antioxidants to offset free radical/oxidation damage.  Eat 1 hour before donating sperm to provide hydration and fructose for seminal fluid.
 

435 cal Calorie Restriction Salad - Lunch Daily  (with below salmon option, 833 cal):
 

  1. Spinach,  organic (4-6 cups) (28-42 cal) (35 cal avg)
  2. Kale, organic (1 leaf or 1/2 cup) (15 cal) (optional, or add more spinach)
  3. Cucumber, organic (1/8th medium cucumber) (8.75 cal)
  4. Baby carrots, organic (4 small) (35 cal)
  5. Broccoli, organic (1 medium stalk, florets only) (25 cal)
  6. Grape tomatoes, organic (5 small), or 1/2 full medium tomato (11 cal)
  7. Pumpkin seeds, organic (10 seeds) (35 cal)
  8. Walnuts, organic* (6 crumbled) (60 cal)
  9. Black crushed pepper, organic (pinch) (1 cal)
  10. Quinoa, organic, ground in coffee grinder (3 tbsp) (117 cal)
  11. Green serrano  pepper (1 small) (2 cal)
  12. Olive oil, extra virgin, organic *(3/4 tbsp) (90 cal)
    Instructions: Eat Raw in a large bowl
     

Option: 398 cal Salmon soup 4-5x per week, heated and poured on top of above salad in large saucepan :
 

  1. Salmon, wild Alaskan, fresh or frozen (6 oz fillet) (250 cal) (30g protein)
  2. "Safeway Signature Cafe Organic Southwestern Style Bean Soup" or  equivalent organic bean soup  (3/4 cup) (130 cal)
  3. Garlic, raw, crushed (2-3 cloves) (8 cal)
  4. Onion, red organic (1/4 medium onion, sliced) (10 cal)
    Instructions: Pour above salmon soup as a dressing over the above salad.  OK to heat some salad ingredients with the salmon (such as spinach, broccoli.)
     

Snack Option: Date/Avocado/Chocolate mixture;
 

  1. 6 Medjool dates (fresh, not dried)  (contains Zinc - Essential building block of DNA in sperm; Aphrodisiac - Traditional in Middle Eastern countries)
  2. 1 avocado, organic (natural healthy fats)
  3. 1 tbsp high quality cocoa, organic  (see brand suggestion below)
  4. 1-2 tsp organic honey (optional)
    Instructions: Place all ingredients in a food processor and purée until smooth. Add the 1 tsp of honey if mixture is not blending.  Can be added to above smoothie for special smoothie treat. 
     

Snack Option: 204 calorie Snack: Almond butter mixed with  Honey/Vanilla (204 cal):
 

  1. 2 Tbsp almond butter*, organic raw (180 cal)
  2. 1/2 tsp raw local honey (23 cal)
  3. Vanilla bean powder organic*  (pinch) (1 cal)
    Instructions:  Mix together in a dish as a snack. Can be added to above smoothie for special smoothie treat.
     

If Craving Carbs : Organic popcorn snack:
 

  • Air pop about 4 Tbsp of organic popcorn (about 200 kernels)*.      
  • Drizzle over about 2 Tbsp of organic coconut oil*.
  • Sprinkle with sea salt.*
    Instructions:  Eat a hour or so before bed time.  Popcorn must be organic!
     

Social Events/Eating out suggestions:
 

  • Order salads (most restaurants/salad bars)
  • Mexican restaurants: 3 vegetarian  soft tacos a la carte with avocado, garlic, cilantro
  • skip meals before/afterward if necessary.
     

*Some organic brands are difficult to find, below are options, local grown is always preferred:
 

Other info about the diet
 

  • The diet has been based on health info from Dr Joseph Mercola, Dr Aubrey Degray (pioneer in longevity), and Roy Walford (pioneer in calorie restriction).
  • provides nutrition without using vitamins supplements
  • The blueberries and other colorful fruits provide antioxidants for cellular longevity/ sperm longevity
  • The dates & blueberries are to provide natural fructose (a large component of semen)
  • The kiwi is to provide vitamin C (found in semen)
  • The pumpkin seeds, dates, and avocado provide zinc.  Zinc serves to help to stabilize the DNA-containing chromatin in the sperm cells.
  • Used to achieve 200million sperm/mL (see Sperm Count results)
  • At least 50% organic = less exposure to pesticides
  • Studied by scientists at UCSF Hospital medical research. Appeared in San Francisco Chronicle Health Section
  • Diet is only one part of fertility. See the interfility page for more info on environment, chemicals, radiation.
  • Trent drinks the fertility smoothie minutes before every donation!
  • For exercise info, see the obesity page

 

Other diet advice for fertility

  • Consuming daily recommended allowances of vegetables and high anti-oxidant fresh fruits:
    - blueberries, raspberries, strawberries
  • Possible benefits
    - reduce oxidative stress in DNA
    - boost the immune system
    - natural fructose found in semen
    - higher survivability for sperm during transfer to recipient
  • Avoid alcohol and coffee.
  • Avoid meats and diary with growth hormones and steroids when possible.
  • Zinc in the diet
    - not from supplements
    - wild salmon
    - seeds, pumpkin seeds
    - thought to help sperm count and motility
  • Amino acids in the diet
    - not from supplements
    - wild salmon
    - organic raw milk
    - known to help sperm count and motility
     

 

Article Quote
Diet for Pregnant and Nursing Mothers - Weston A. Price Foundation
  • "1 quart (or 32 ounces) whole milk daily, preferably raw and from pasture-fed cows"
The Effects of Milk on Your Fertility - Naturally Knocked Up - 02-Dec-2009
 
  • "I’ve come to the conclusion that not only is raw milk healthier for us, but it can effect our fertility."
Kiwifruit - The World's Healthiest Foods
  • "kiwifruit has fascinated researchers for its ability to protect DNA in the nucleus of human cells from oxygen-related damage. Researchers are not yet certain which compounds in kiwi give it this protective antioxidant capacity"
Honey’s Unknown Benefits - The Dr. Oz Show
  • "Taking a high-quality raw local honey for two months before allergy season can actually lessen your allergies."
Magnesium - Univ of MD Medical Center
  • "A person' s need for magnesium increases during pregnancy"
What does Zinc do for sperm? - Livestrong.com
  • "The mineral zinc is found in every cell in the body"
 
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