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Quick takeaways
- Optimizing egg and sperm health is directly related to vitality and longevity in both males and females.
- The ovulatory and menstrual cycle is a complex process that involves the release and maturation of eggs, hormone production, and shedding of the uterine lining.
- Timing intercourse correctly, before and during ovulation, increases the chance of successful fertilization.
- Sperm quality and ejaculate volume are important factors for successful fertilization.
- Avoiding harmful substances like smoking, excessive alcohol consumption, and drug use can improve fertility.
- Age plays a significant role in fertility, with the quality of eggs diminishing over time for women.
Deep dives
The Ovulatory and Menstrual Cycle
The ovulatory and menstrual cycle is a complex process that prepares the body for potential fertilization and pregnancy. It involves the release and maturation of eggs, the production of hormones such as estrogen and progesterone, and the shedding of the uterine lining if fertilization does not occur. The first half of the cycle, called the follicular phase, is marked by the development of follicles and the increase in follicle stimulating hormone (FSH) and estrogen. The second half, known as the luteal phase, is characterized by the production of progesterone from the corpus luteum, which prepares the uterine lining for potential implantation. If fertilization does not occur, the uterine lining sheds during menstruation as the cycle begins again.
Hormonal Control and Feedback Mechanisms
The ovulatory and menstrual cycle is regulated by a complex interplay of hormones and feedback mechanisms. The hypothalamus releases gonadotropin-releasing hormone (GNRH), which stimulates the pituitary gland to release follicle stimulating hormone (FSH) and luteinizing hormone (LH). FSH and LH travel to the ovaries, where they trigger the maturation of follicles and the release of eggs. The presence of estrogen, produced by the developing eggs, suppresses the release of FSH and LH until just prior to ovulation, when high levels of estrogen trigger a surge in LH to initiate ovulation. The corpus luteum, a remnant of the follicle, then produces progesterone in the second half of the cycle to prepare the uterus for potential implantation.
Menstruation and Ovulation
Menstruation occurs if fertilization does not occur during the ovulatory and menstrual cycle. It is marked by the shedding of the uterine lining, resulting in bleeding for approximately one to five days. The duration and intensity of menstruation depend on the levels of hormones, such as progesterone and inhibin. If menstruation occurs, inhibin levels drop, which signals the pituitary gland to release gonadotropin-releasing hormone (GNRH), follicle stimulating hormone (FSH), and luteinizing hormone (LH), initiating a new cycle. The ovulatory and menstrual cycle is a finely tuned process that prepares the body for potential pregnancy and ensures the reproductive system functions optimally.
Importance of Sperm and Egg Timing for Fertilization
Timing is crucial for successful fertilization. Sperm can survive in the female reproductive tract for up to five days, while the egg is available for fertilization for about 24 hours after ovulation. Couples are advised to have intercourse with ejaculation on the day prior to ovulation and on the day of ovulation itself to maximize the chance of fertilization. Abstinence from intercourse for 48-72 hours prior to ovulation increases the concentration of high-quality sperm in the ejaculate. However, the ideal frequency of intercourse with ejaculation on these days is still debatable.
Factors Affecting Sperm Quality and Ejaculate Volume
Sperm quality and ejaculate volume play a significant role in successful fertilization. Factors such as concentration, motility, morphology, and overall health of the sperm can impact fertility. Ejaculate volume should ideally be more than two milliliters, and the concentration of sperm should be above 15 million per milliliter. Various factors like temperature, lifestyle choices (including smoking, drinking, and drug use), exposure to endocrine disruptors, and frequent ejaculation can affect sperm quality and ejaculate volume.
Methods to Identify Ovulation and Optimize Timing
Identifying ovulation is crucial for timed intercourse. Methods like tracking basal body temperature, using ovulation prediction kits, and monitoring changes in cervical mucus can help determine the timing of ovulation. Couples are recommended to have intercourse with ejaculation two or three days before ovulation and on the day of ovulation itself to enhance the chance of fertilization. However, experts suggest different strategies regarding the frequency and timing of intercourse, with some emphasizing more ejaculations on the day of ovulation while others suggest spreading them out.
Avoiding harmful substances
To maximize fertility, it is important to avoid harmful substances such as smoking, vaping, excessive alcohol consumption, and drug use. These substances can negatively impact the quality of both sperm and eggs, reducing the chances of successful fertilization and healthy pregnancy. It is also important to get regular STI checks to ensure a healthy reproductive system.
The impact of age on fertility
Age plays a significant role in fertility, particularly for women. The quality of eggs diminishes over time, which can decrease the chances of successful fertilization. Women under 30 have a higher likelihood of conceiving in the first month of trying, while women over 35 may need more attempts over a longer period. It is advised to consult with an OBGYN and have regular ovarian reserve and hormone level assessments to better understand fertility potential.
Factors affecting sperm quality
For males, it is important to maintain optimal sperm quality. Factors such as excessive heat exposure from hot tubs, saunas, and laptops can negatively impact sperm production. Avoiding prolonged sitting, especially with legs pressed tightly together, and maintaining a healthy weight can help preserve the temperature and health of the testicles. Regular sperm analysis and STI checks are recommended to assess and monitor sperm quality.
The Importance of Keeping Testicles Cool
The temperature of the scrotum and testicles needs to be kept lower than the rest of the body for optimal sperm quality. Phones emit radio frequency electromagnetic waves that can have a detrimental effect on sperm quality and testosterone levels, so it is best to avoid carrying them in the front pocket.
Deliberate Cold Exposure and Sperm Quality
Deliberate cold exposure, such as cold showers or ice baths, can improve sperm quality by reducing heat exposure to the testicles. Avoiding excessive heat, whether from external sources like hot tubs or internal sources like varicoceles, is important for maintaining healthy sperm counts and quality.
Body Position After Ejaculation and Fertilization
There is conflicting expert opinion on the effect of body position after ejaculation on the probability of fertilization. Some experts believe that tilting the pelvis back and lying down for about 15 minutes can increase the likelihood of successful fertilization, while others suggest that it does not have a significant impact. It is a low-cost intervention that can be considered if individuals are trying to conceive.
Improving fertility with acupuncture
Acupuncture can impact hormone levels and improve blood flow and tissue health in both males and females. It has been shown to enhance egg quality and sperm production, increase testosterone levels, and improve the plumbing of the male reproductive system. Acupuncture can increase the likelihood of pregnancy through its effects on hormones and mechanical aspects of fertility.
Supplements for optimizing egg and sperm quality
Supplementing with certain compounds can improve egg and sperm quality. Elkarnitine supplementation has been shown to improve egg quality and sperm motility when taken in doses of 1-3 grams per day. Coenzyme Q10, taken at 100-400 milligrams per day, supports mitochondrial function and improves egg and sperm quality. Inositol at dosages of 1-5 grams per day can improve egg health and sperm quality, with women potentially benefitting from combining myo inositol and deciro inositol. Omega-3 fatty acids, specifically EPA, taken at 1-3 grams per day, can also enhance egg and sperm quality.
Hormone-related interventions for fertility
Prescription hormone therapies can be used to optimize fertility. For men, HCG, FSH, and clomiphene can stimulate testosterone and spermatogenesis. Women may benefit from FSH, HCG, or testosterone therapy. Other interventions include Tongkat Ali, which increases free testosterone and libido, and shilajit, which increases testosterone and follicle-stimulating hormone. Additionally, high levels of zinc intake, specifically 120 milligrams twice per day, can increase testosterone and sperm count in men.
Conclusion
Understanding the biology of fertility is essential in optimizing egg and sperm quality. Acupuncture, supplements, and hormone-related interventions can all play a role in improving fertility and increasing the likelihood of successful pregnancy. It is important to consult with medical professionals and consider individual needs and circumstances when considering these interventions.
6.
The Essence of Fertility and Fertilization Is to Get Rid of One Half of the 23 Pairs From Dad
4min
24.
Genes on the Y Sex Chromosome That Control the Development of the Female Genitalia
2min
38.
Is There a Optimum Strategy for Intercourse With Ejaculation Around Ovulation?
2min
39.
Should Couples Have Intercourse With Ejaculation Many Times on the Day Prior to Ovulation?
2min
43.
Egg Quality and Sperm Quality - How Long Should Couples Try According to the Age of the Female?
2min
81.
How Body Position During Sexual Intercourse Can Influence Fertility and Pregnancy
3min
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
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.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, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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