1 Eat plenty of fish, meat, eggs, fruits and vegetables. 2  Peanuts, walnuts, cashews, sunflower and pumpkin seeds are also considered to increase sperm count. 3  Avoid soy-based foods and high-fructose corn syrup. 4  Soy foods have a mild estrogenic effect on the body. So whether you want to put on that extra muscle or help out your sperm, remember not to stress your body too much. 2  Do not use anabolic steroids. 3  Anabolic steroids may help you pack on the pounds, but they shrink your testicles and may cause infertility. 4  If you're trying to conceive, stay far, far away.