Not your mother's turkey baster.

Hello everyone, happy Friday!

So, Thanksgiving just happened (for the Brits among us, Thanksgiving is like Christmas dinner but in November). My body is currently 60% mashed potatoes, 30% pie, and 10% warm feels about the quantity of stuffing I’ve eaten. As for my partner, any sperm left after that turkey and wine-fuelled calamity are probably swimming through gravy feeling shellshocked.

Here’s the thing about the holidays. We usually eat like food won’t exist next year. We spend a lot of time around family (take what you will from that), and we swill around in sweatpants. And if one is TTC, well… there’s a fresh layer of hell on top of the festive magic – we’re surrounded by cousins with babies, aunts asking about babies, and aspirational grandmothers demanding babies.

And so we start thinking about all the things we’ll do in January to make sure next year is the year of the baby, including eyeing up the turkey baster our mother just put away until next year (if this is you, same. And… we’ve got you. The Bea Applicator is not your mother’s turkey baster).

And speaking of turkey basters, for those who have sperm, there are small things you can change in your diet to fundamentally change the quality of your sperm. New sperm cells are made in the testes every 70-80 days through a process called Spermatogenesis. So change made today could mean by February you’ve made a huge impact.

So if you’re conceiving with a partner who manages the sperm side of the team, just hit forward on this email, because this week we’re diving into simple nutrition science for healthy sperm with certified nutritionist Chloe Ring.

Now, is optimizing sperm health through diet a priority during the holiday season? Absolutely not. We’re playing the long game here and getting ahead of the January “one trick for your guy to make sure you get pregnant” bullshit that’s inevitably coming our way in January. Because we all know it is.

Okay Chloe, let’s talk sperm. Why don’t we talk about this more?

Great question. For too long, fertility conversations have been centered around women, but it takes two. Sperm make up half of the equation, and male factors like low count, poor motility, DNA fragmentation, or abnormal morphology are responsible for up to 50% of infertility cases. We really need to be talking about this more.

Is there actually anything guys can do about sperm quality through diet, or is this all just wishful thinking?

There’s genuinely good news here. The regenerative capacity of sperm cells is truly remarkable. They regenerate roughly every 70 to 80 days, which means what you eat now can influence your fertility in just a few months. So gentlemen, consider this your call to action. You have a lot of control here and can truly make an impact.

So what’s the deal? What should guys actually be eating?

Sperm are especially vulnerable to oxidative stress, so an anti-inflammatory, antioxidant-rich diet (hello, Mediterranean vibes) can do wonders. Think of it like giving your swimmers the best possible training camp before the big game.

Alright, give me the actual list. What goes on the plate?

Here’s what to pile on:

Cooked tomatoes are rich in lycopene, a powerful antioxidant linked to better sperm morphology and motility. Pasta sauce, roasted tomatoes, tomato soup. All fair game.

Berries and citrus fruits are packed with polyphenols and vitamin C to protect sperm DNA and boost overall count. Blueberries, strawberries, oranges, grapefruit. Nature’s candy that actually does something useful.

Leafy greens and cruciferous vegetables are high in folate, which may reduce the risk of chromosomal abnormalities. We’re talking spinach, kale, broccoli, Brussels sprouts. Yes, the vegetables you’ve been avoiding since childhood are actually important.

Fatty fish like salmon, sardines, and other cold-water fish provide omega-3s that can improve sperm count, morphology, and motility. Aim for two to three servings a week if possible.

Oysters and pumpkin seeds are excellent sources of zinc, which is essential for sperm production and motility. Oysters have the added benefit of feeling fancy, so there’s that.

Grass-fed beef (in moderation) supplies zinc, carnitine, selenium, B vitamins, and CoQ10 to support sperm quality. The keyword here is moderation. We’re not suggesting a carnivore diet.

Brazil nuts are selenium powerhouses. Just one or two a day gives you all the selenium you need. This potent antioxidant helps protect sperm and supports motility. Easy, affordable, effective.

And for vegetarians or vegans?

Totally doable! A plant-forward diet can be incredibly supportive for sperm health because it’s naturally rich in antioxidants and fiber, which help lower oxidative stress (a big factor in sperm quality). If this is you, focus on high-quality protein sources. Because many plant proteins don’t contain the full essential amino acid profile, including a variety helps you cover your bases. Include options like:

• Beans, lentils, chickpeas

• Nuts, seeds, and legumes

• Nutritional yeast which contains B vitamins and protein

• Whole grains (excellent sources of zinc + fiber)

• Organic, non-GMO tofu or tempeh (steer clear of processed soy if you can)

Include dairy and eggs when possible or fortified dairy-free milks
These can help supply protein, calcium, vitamin D, and choline.

One call-out that’s important: nutrients like CoQ10, EPA/DHA, and carnitine are harder to get from plants alone and are especially important for sperm health. This is where a little outside support comes in handy. A men’s prenatal (yes, it’s a thing!), omega-3, or fertility booster supplement can be a smart insurance policy to fill any gaps and is what I typically would recommend.

What’s the overarching theme here?

Whole foods, lots of color, healthy fats, and antioxidants. It’s not rocket science, but it does require some intentionality. And look, I get it. The holidays are not the time for dietary overhauls, and nothing on this list typically appears on a Christmas dinner menu (unless your Tess, with a French mother who serves oysters at Christmas). But January is coming. And when it does, you’ll be ready with actual science-backed information instead of whatever wellness influencer is hawking their latest supplement protocol.

There you have it folks. So when your very French mother serves oysters at Christmas, send them to the sperm owners.

Take care of yourself this weekend.

Warmly,

Tess

Co-founder & CEO