Many of us are continuing to work from home, even as states allow some businesses to re-open. Even though restaurants are welcoming patrons and beaches are offering the sun, companies are finding that having employees work from home is beneficial, regardless of pandemic fears. 

In one survey, about 74 percent of CFOs expect some of their employees to continue working from home after the COVID-19 pandemic ends.  Along with the obvious benefit of helping flatten the curve, having employees work from home has proven to be a cost-saving and moral boosting decision for many employers.

While working from home has its perks, like wearing sweat pants to work, it also has its challenges. If you are trying to eat to support a fertility improvement goal, having your snack-drawer available 24/7 can be a blessing or a curse depending on the types of snacks you keep. Snacks can be a nutritious part of a balanced diet if they are incorporated healthily. If they are used as a crutch for boredom or stress, and your pantry is loaded with junk food, working from home can wreak havoc on any diet.

Men may not realize how much diet can impact their fertility. If you monitor your YO Score using the YO Home Sperm Test, you may even notice a change in your score for better or worse as your diet changes time.

Here are some dietary tips for the fellas working from home while also working on their health and fertility:

  1. Keep snacks portion-controlled.

It can be effortless to finish off the “big bag” of chips or cookies. Invest in single-serving snacks to help prevent overindulgence and monitor calories.  Better yet, pre-portion that big bag for a more economical option, that is fertility and environmentally friendly.

  1. Have designated snack times.

Don’t let snacks creep into your day randomly unless you are truly hungry. Designate a snack time in between meals and plan your snacks out in advance. This will force you to make smart choices instead of grabbing whatever sounds good at the moment.

  1. Pick antioxidant-rich foods for snack time.

When fueling male fertility, the name of the game is antioxidants. Antioxidants have been shown to help protect sperm from oxidative stress, which can cause damage to the swimmers over time. Antioxidant-rich foods include fruits, vegetables, nuts, seeds, and whole grains.  Some delicious and antioxidant-rich snacks include:

  • A handful of walnuts and a piece of fruit
  • Popcorn
  • Carrots and celery with hummus dip
  • Olives and almonds
  • Grapes and cheese squares
  • Steel-cut oatmeal with nut butter
  • Green smoothie


  1. Focus on hydration.

Staying hydrated can be a challenge when working from home. There are no water cooler breaks, and it’s easy to get busy with work and personal obligations intermingling.  Remember to drink water!  Dehydration may lead to decreased sperm quality and less volume of semen in some instances, so drinking enough fluids is critical when trying to conceive. Make a goal to drink water throughout the day. Set an alert on your phone, or have a glass by your desk at all times for quick sips.

  1. Choose your caffeine wisely.

A small amount of caffeine is likely not detrimental to your fertility. But too much can have some negative consequences. If you are a coffee drinker, explore a half-caff coffee or swap out your afternoon cup of joe with herbal teal or a big glass of water to keep things balanced.

While caffeine from coffee and tea in moderation is probably OK, energy drinks and cola soft drinks have been shown to work against men’s fertility goals in several different ways. Sodas and energy drinks should be avoided as much as possible while trying to conceive. Try flavored sparkling water or herbal iced tea if you are getting bored with just water.

  1. Enjoy Zoom happy hours responsibly.

Just because you don’t have to drive home after happy hour with work colleagues doesn’t give you the green-light to overindulge in the adult beverages. While a small amount of alcohol is OK to enjoy once in a while, drinking too much can be harmful to your fertility.

Mocktails are easy to make and can be super-tasty with the right ingredients. Many companies now offer interesting booze-free beers and wines that allow for a fun virtual happy hour without the hangover and fertility consequences. Explore the sober-curious movement, and you may find that you can let the suds go altogether.

Wise snacking choices can be a simple way to support your sperm health and fertility.  Small changes like snacking smarter, staying hydrated, and skipping can add up to noticeable change.  On your road to fatherhood, check out the YO Score feature of the YO Home Sperm Test for an accurate and real-time sperm health ranking compared to other men tho have fathered a child. 

Happy Snacking!