My sperm health protocol

Written by: Bryan Johnson

Published on: June 10, 2025

My sperm health protocol

Written by: Bryan Johnson

Published on: June 10, 2025

Hi Friend,

While global sperm health is plummeting, my sperm count is over 4× the average. At age 47.

Global data from 1973 to 2018:
+ sperm concentration declined by 51%
+ total sperm count declined 55%

My sperm concentration (143 million) and count (380 million) both exceed 1973 levels demonstrating you can maintain high fertility in the modern world.

Semen quality is a real-time readout of your biological age.

My sperm health protocol ⬇️

Semen quality isn’t just about reproduction. It’s one of the clearest biomarkers of systemic aging: tightly linked to hormone health, inflammation, mitochondrial function, and metabolic fitness.

Across five lab tests in 3 months, my total motile sperm count (TMC) averaged 165 million, more than 4 times the WHO threshold for natural fertility (40 million). My peak: 214 million.

Average sperm markers for a 45 yr old:

+ Swimmers. Typical = 80 million. Mine = 165 million.
+ Motility. Typical = 35%. Mine = 43%.
+ Morphology. Typical = <5%. Mine = 8%.

My numbers consistently exceeded those averages by 2-4x.

Protocol for optimal sperm health:

+ Sleep: 8+ hours nightly
+ Reduce inflammation: omega-3s [Blueprint Omega-3 supplement coming soon], NAC, exercise
+ Avoid testicular heat: no saunas (or sauna with an testicular ice pack), tight underwear, or laptops
+ Eliminate toxins: alcohol, cigarettes, plastics
+ Train hard: boost VO₂ max, lift weights
+ Track: Testosterone, SHBG, LH, CRP + semen quality