Smoking lowers sperm count and motility and increases oxidative stress, which fragments sperm DNA. Heavy alcohol use disrupts the hormonal signalling between the brain and testicles, lowering testosterone and altering LH and FSH levels. Anabolic steroids can shut down the body’s own hormone production, suppressing sperm production for months after stopping. Heat is more mechanical: the testicles sit outside the body to stay cooler than core temperature, so frequent saunas, tight underwear or a laptop on the lap can reduce sperm quality over time.
Carrying significant excess weight affects fertility too, largely because fat tissue converts testosterone into oestrogen. The encouraging part is that these effects are among the most reversible causes of male infertility. Since sperm takes roughly 70 to 90 days to mature, quality can improve within a few months of quitting smoking, cutting back on alcohol, avoiding excess heat or losing weight.