My brother is only three months away from becoming a platonic co-parent. Along this non-traditional but quite deliberate baby-making journey, Ashley prepared her body for embryo implantation, and Raman did his part by improving his sperm health.
I am a pediatrician, not an obstetrician, but the fact is, a child’s health begins long before birth. A mom’s eggs are made when she is in her mother’s uterus, so her mom’s health influences the baby. To clarify, Ashley’s mom’s nutrition, stress levels, toxin exposures, and overall health affected the development of Ashley’s eggs, because they were being made and stored in Ashley before she was even born.
Sperm, on the other hand, is made every few months, which is why it is a great snapshot of health. A recent randomized, crossover study in Cell Metabolism looked at ultra-processed foods and their effect on men’s cardiovascular and reproductive health. For three weeks, a participant was randomized to a prescribed ultra-processed diet or unprocessed diet and health measurements were taken. Each person then had a 12 week “washout” period after which another prescribed, three week diet was provided, but this time, the food type was switched. The macronutrient composition (fat, carbs, and protein) was the same in both the ultra-processed and unprocessed diets.
Well, I was unsurprised but also completely surprised by the results. The unprocessed diet resulted in an average weight loss of three pounds and improved cholesterol profile. Sperm counts were similar after each diet period but sperm quality was poorer in the ultra-processed group. Testosterone levels were also affected by the ultra-processed diet, as were immune markers. Fascinatingly, the authors measured toxins, like PFAS and phthalates, in sperm, and found levels to be higher after the ultra-processed diet.
So what can you do?
Teach Your Kids. I often give kids the example of two pots of basil. One pot is in the sun, has fresh soil and worms, and is watered daily. The other pot may be in the sun, but gets goldfish in the soil and is watered with soda. The kids can all tell me which plant will produce the greener, tastier basil. We want to provide our kids with a nutrient-rich earth and food that resembles what nature created. Processed food is broken apart, stripped of nutrients, and congealed together with the help of chemicals and food scientists.
Clean Out Your Pantry. Yes, we all want grab-and-go, but this requires your time and attention. Your kids deserve better than crackers and biscuits that essentially melt in their mouths. Real food needs to be chewed and broken down, slowly. Not grab-and-go. I usually recommend picking one or two go-to snacks, like Oreos, Nutella sticks, or Goldfish and refrain from replenishing them. For younger kids, I recommend making the decision yourself, and explain to them it is time to share these foods with others, so you will not have them for a while. With older kids, make it a family activity: review the logic and pick the snacks together. After round one, repeat with the next set of foods that can be improved upon.
Replace Trusted Snacks With Less Processed Alternatives. This will take some getting used to, but trust the process (no pun intended!). Options, like nuts, pumpkin seeds, sunflower seeds, dried fruits, cut fresh fruit, baby bell peppers, celery sticks, and carrots are some snack options. Dipping fruits and veggies in nut butters or Greek yogurt is ideal for after school. Hummus packs are also readily available for in-school options.
Move From Pantry to the Entire Kitchen. Many find this initially overwhelming. I did, too. Start with one or two items at a time, and you will find that you can live without them. I have families that never thought they could survive without Cheez-Its, chicken nuggets or mac and cheese, but they did it. Kids eventually learn to eat what you offer them (of course, if you have a child with food aversions, please see a specialist). Once you do remove a food from your repertoire, I recommend doing so for three months. After that, re-introduce the food, if you like, as a once-in-a-while option, rather than a relied-upon snack or meal.
In Summary
I suppose we didn’t need to see a study to teach us that ultra-processed foods, made in a factory, washed of their nutrients, and then pieced back together are not good for us, but the science is intriguing. Teach your kids about eating food the way nature intended. Engage them in a pantry cleanout, and bit by bit, replace more processed foods with less processed ones.
As for my brother, Raman’s sperm counts, morphology, and motility drastically improved when he decided to try for better results. In his case, quitting vaping was very likely the influential factor.
For more information on pregnancy and pre-pregnancy health, check out:
Should Doulas Be a Part of Your Labor, Delivery, and Post-Partum Team?
Cultivating Your Baby’s Microbiome (and Some Confessions of a
Did You Know Vaping Can Mess With Your Sperm?
From High Chair To High School: My Framework For Feeding Families
Thank you for reading my human-generated articles! If you found this helpful or educational, please share, follow on your preferred platform, or subscribe below. For coaching or consultations, please contact me at www.DrAngel.com.
References:
Preston JM, Iversen J, Hufnagel A, Hjort L, Taylor J, Sanchez C, George V, Hansen AN, Ängquist L, Hermann S, Craig JM, Torekov S, Lindh C, Hougaard KS, Nóbrega MA, Simpson SJ, Barrès R. Effect of ultra-processed food consumption on male reproductive and metabolic health. Cell Metab. 2025 Oct 7;three7(10):1950-1960.e2. doi: 10.1016/j.cmet.2025.08.004. Epub 2025 Aug 28. PMID: 40882621.Effect of ultra-processed food consumption on male reproductive and metabolic health – ScienceDirect
