Episode
How to Optimize Fertility in Males & Females
4:22:14
Published: Mon Jan 23 2023
Description
In this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity in all people, regardless of age. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Maui Nui Venison, Eight Sleep, Momentous (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:31:24) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:35:25) AG1 (Athletic Greens) (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:03:14) InsideTracker (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac
Chapters
This episode discusses the importance of consuming one gram of quality protein per pound of body weight per day to maximize health and tissue repair.
00:00 - 08:21 (08:21)
Summary
This episode discusses the importance of consuming one gram of quality protein per pound of body weight per day to maximize health and tissue repair. It also delves into various nutrition and supplementation tools that can be utilized to improve fertility, sleep, energy, focus, hormone optimization, and overall mental and physical performance.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Germ cells, which include the egg and the sperm, have unique characteristics that make them protected and distinct from other cells in the body, including not being modifiable by experience or specific behaviors.
08:21 - 15:27 (07:05)
Summary
Germ cells, which include the egg and the sperm, have unique characteristics that make them protected and distinct from other cells in the body, including not being modifiable by experience or specific behaviors.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The onset of puberty is controlled by neurons and hormones in the hypothalamus, specifically the release of Gonadotropin-releasing hormone (GnRH).
15:27 - 29:26 (13:59)
Summary
The onset of puberty is controlled by neurons and hormones in the hypothalamus, specifically the release of Gonadotropin-releasing hormone (GnRH). However, the average age of puberty onset has decreased over time, from 16.5 years old in 1870, to 13.5 years old by 1940.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Despite having some weak correlation in their duration, there is no causal relationship between the lunar cycle and the menstrual cycle.
29:26 - 40:25 (10:58)
Summary
Despite having some weak correlation in their duration, there is no causal relationship between the lunar cycle and the menstrual cycle. Variability in menstrual cycle length may indicate underlying issues and a common misconception is that the average menstrual cycle is always 28 days.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Follicle-stimulating hormone triggers the maturation of eggs inside of follicles, and the ongoing maturation of that egg causes the production of estrogen, allowing the process of the first half of the ovulatory menstrual cycle to occur.
40:25 - 48:56 (08:31)
Summary
Follicle-stimulating hormone triggers the maturation of eggs inside of follicles, and the ongoing maturation of that egg causes the production of estrogen, allowing the process of the first half of the ovulatory menstrual cycle to occur.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Progesterone levels increase in the second half of the ovulatory menstrual cycle by 1400 fold compared to the first half, primarily produced by the corpus luteum.
48:56 - 1:02:05 (13:08)
Summary
Progesterone levels increase in the second half of the ovulatory menstrual cycle by 1400 fold compared to the first half, primarily produced by the corpus luteum. This prepares the uterus for the potential implantation of the fertilized egg.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Spermatogenesis involves the creation of cells specialized in delivering genetic material to the female egg, ensuring healthy embryo and child development.
1:02:05 - 1:18:05 (16:00)
Summary
Spermatogenesis involves the creation of cells specialized in delivering genetic material to the female egg, ensuring healthy embryo and child development. Factors such as sperm quality, age, and temperature can impact the success of fertilization and pregnancy.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
This episode explains the importance of the sperm cell's head, which contains enzymes and proteins to fuse with the egg, and how the distance between the cervix and the egg is comparable to the distance between Los Angeles and San Francisco.
1:18:05 - 1:32:00 (13:54)
Summary
This episode explains the importance of the sperm cell's head, which contains enzymes and proteins to fuse with the egg, and how the distance between the cervix and the egg is comparable to the distance between Los Angeles and San Francisco.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
This episode discusses the components of sperm development and ejaculation, such as GnRH from the hypothalamus, testosterone from Lydig cells, and the role of supporting cells like sertoli cells.
1:32:00 - 1:41:47 (09:47)
Summary
This episode discusses the components of sperm development and ejaculation, such as GnRH from the hypothalamus, testosterone from Lydig cells, and the role of supporting cells like sertoli cells.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
When trying to conceive, it's important for couples to time intercourse properly.
1:41:47 - 1:56:05 (14:18)
Summary
When trying to conceive, it's important for couples to time intercourse properly. If a couple has intercourse with ejaculation many times on the day prior to ovulation, the number of high-quality sperm on the day of ovulation will be greatly diminished.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The factors related to egg and sperm quality determine the chances of fertilization and subsequent pregnancy, which depends on the coincidence of both gametes around the time of ovulation, and it's calculated that after six months of trying, young couples have an overall success rate of 80%.
1:56:05 - 2:05:22 (09:17)
Summary
The factors related to egg and sperm quality determine the chances of fertilization and subsequent pregnancy, which depends on the coincidence of both gametes around the time of ovulation, and it's calculated that after six months of trying, young couples have an overall success rate of 80%.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The number of follicles that leave the ovarian reserve each month can indicate the number of eggs still in reserve, but it's not always an accurate predictor of fertility.
2:05:22 - 2:19:42 (14:20)
Summary
The number of follicles that leave the ovarian reserve each month can indicate the number of eggs still in reserve, but it's not always an accurate predictor of fertility. Women 30 years old or younger should try at least five or six times to conceive before seeking fertility treatment.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
It's important to get a sperm analysis to check the quality and numbers of sperm.
2:19:42 - 2:32:06 (12:23)
Summary
It's important to get a sperm analysis to check the quality and numbers of sperm. With one in five couples having fertility issues due to male biology, it's important to take action.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Drinking alcohol can greatly decrease the likelihood of successful fertilization and a healthy pregnancy by impacting the quality of sperm, even with as little as one bout of binge drinking.
2:32:06 - 2:43:09 (11:03)
Summary
Drinking alcohol can greatly decrease the likelihood of successful fertilization and a healthy pregnancy by impacting the quality of sperm, even with as little as one bout of binge drinking. The recommended limit for healthy adults who are not trying to conceive, pregnant, or dealing with alcoholism is two drinks per week.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Viral infections can greatly impact the parameters of a sperm analysis, causing a decrease in the number and/or quality of sperm.
2:43:09 - 2:52:24 (09:15)
Summary
Viral infections can greatly impact the parameters of a sperm analysis, causing a decrease in the number and/or quality of sperm. Even if in a monogamous relationship or not sexually active, an STI check is usually performed in fertility clinics or for sperm/egg analysis.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The heat and radio frequency waves generated by smartphones can disrupt the testes' lydic cells that produce intertesticular testosterone, which is important for sperm production, leading to decreased sperm quality.
2:52:24 - 2:58:53 (06:28)
Summary
The heat and radio frequency waves generated by smartphones can disrupt the testes' lydic cells that produce intertesticular testosterone, which is important for sperm production, leading to decreased sperm quality.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Deliberate cold exposure can help increase the release of cortisol and indirectly reduce stress throughout the day, leading to potential benefits for fertility.
2:58:53 - 3:08:15 (09:21)
Summary
Deliberate cold exposure can help increase the release of cortisol and indirectly reduce stress throughout the day, leading to potential benefits for fertility. Cold exposure doesn't directly support testosterone or sperm quality but increases their health by reducing stress.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The key to maintaining a healthy testosterone balance with intermittent fasting is ensuring that you’re still consuming enough calories to offset the physical demands of your life and the right diet for your weight.
3:08:15 - 3:15:50 (07:34)
Summary
The key to maintaining a healthy testosterone balance with intermittent fasting is ensuring that you’re still consuming enough calories to offset the physical demands of your life and the right diet for your weight.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Taking supplements to support healthy hormone production, such as Tonga Ali, is not the same as taking hormones or bioidentical hormones that can reduce the chance of fertilization and healthy pregnancy.
3:15:50 - 3:27:36 (11:46)
Summary
Taking supplements to support healthy hormone production, such as Tonga Ali, is not the same as taking hormones or bioidentical hormones that can reduce the chance of fertilization and healthy pregnancy. While the egg and sperm determine the chromosomes, there are factors that can bias which sperm will fertilize the egg and therefore determine the offspring's sex.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Some clinics have developed methods to spin sperm samples at specific rates to separate the sperm into different fractions, allowing for the selection of male or female offspring with greater reliability than chance.
3:27:36 - 3:37:25 (09:48)
Summary
Some clinics have developed methods to spin sperm samples at specific rates to separate the sperm into different fractions, allowing for the selection of male or female offspring with greater reliability than chance. This emerging technique is being used primarily in clinics outside of the United States.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Cannabis use can negatively affect egg and sperm quality, reducing the likelihood of fertility.
3:37:25 - 3:55:05 (17:40)
Summary
Cannabis use can negatively affect egg and sperm quality, reducing the likelihood of fertility. If trying to conceive or pregnant, it's best to avoid using cannabis.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
Myo-Inositol at dosages of one to five grams per day has been suggested to improve egg quality and sperm quality.
3:55:05 - 4:07:37 (12:31)
Summary
Myo-Inositol at dosages of one to five grams per day has been suggested to improve egg quality and sperm quality.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
This episode explains the intricate relationship between hormones, fertility and health; and how the tightly regulated cycle of follicle stimulating hormone is key to optimizing egg and sperm health.
4:07:37 - 4:21:07 (13:29)
Summary
This episode explains the intricate relationship between hormones, fertility and health; and how the tightly regulated cycle of follicle stimulating hormone is key to optimizing egg and sperm health. It also notes the caution of using Shilagy to increase testosterone and follicle stimulating hormones for women who wish to conceive.
EpisodeHow to Optimize Fertility in Males & Females
PodcastHuberman Lab
The monthly Neural Network Newsletter includes podcast summaries, toolkits for sleep, focus, dopamine optimization, and fitness, among others.
4:21:07 - 4:23:29 (02:22)
Summary
The monthly Neural Network Newsletter includes podcast summaries, toolkits for sleep, focus, dopamine optimization, and fitness, among others. The Huberman Lab podcast is partnered with Momentous Supplements, which are known for their high quality.