How to Optimize Fertility in Males & Females
Huberman Lab
Maximizing Fertility and Vitality Through Nutrition and Sleep
This chapter explores practical strategies for enhancing fertility in both genders while promoting overall health and longevity. The speakers aim to deliver science-based insights to the public and highlight the significance of nutrition and sleep optimization through sponsorships.
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 nutritional, behavioral, supplemental, and medicinal 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 for everyone, regardless of age.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Fertility, Vitality & Longevity
(00:04:24) Sponsors: LMNT
(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
(00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)
(00:31:46) Sponsor: AG1
(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
(01:04:18) 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, Newsletter
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