Thinking you can jump right into the fun part of baby-making? Maybe. But if you are wanting to prepare a bit to ensure you’re swimmers are ready for their big journey, you aren’t alone. Couples today are taking a more conscientious route to parenthood and taking a few months to create the healthiest fertilization environment possible.

While Mama is working on her own self, Dad has a checklist of his own.

Perfecting the Sperm

Feed the Swimmers

Healthy sperm starts with a healthy body, so cleaning up the diet is priority #1. Think colorful fruits and vegetables, whole grains, meat proteins, fish, eggs, nuts, seeds and healthy fats.

Keep Things Cool

Temperature matters. Semen production works best when the testicles stay a little cooler than the rest of the body. Frequent exposure to high heat, such as laptops, hot tubs, and saunas, may temporarily interfere with sperm production.

Ditch the Cigarettes

If Dad smokes, quitting is one of the best things he can do for his overall health, including his sperm count. Smoking is associated with poorer sperm quality, including effects on sperm concentration and movement. While studies haven’t been finalized, researchers are learning that vaping is not a fertility-friendly loophole.

Go Easy on the Drinks

A social drink or glass of wine with dinner is not off the table, but heavy alcohol use can interfere with sperm production, testosterone levels and sexual function.

Get Moving

Regular exercise is good for just about everything, including fertility. Aiming for consistent, moderate activity and work toward maintaining a healthy weight.

Walk. Lift. Bike. Play basketball. Chase the dog. Just get off the couch and move – bonus if Mom is included and supported to exercise as well.

Get Some Sleep

Prioritizing sleep, managing stress and taking care of overall health are all smart moves when preparing for fatherhood. Not to mention, once your swimmers hit their finish line and a baby is made, sleep may be the farthest thing from Dad’s mind.

Start Before the Planned Baby-Making Begins

Sperm take time to develop. This means the healthy choices Dad makes today can matter weeks to months down the road. While Mom is dreaming about baby names, downloading ovulation apps and imagining what her future little one might look like, Dad can start doing his part, too.