Published January 2023 on YouTube
How to Optimize Fertility in Males & Females | Huberman Lab Podcast
Chapters
1. Fertility, Vitality & Longevity2. Science and Health3. Eggs & Sperm, Genes, Fertilization4. Female Puberty Insights5. Early Puberty Insights6. Hormones and Development7. AG1 (Athletic Greens)8. Ovulatory & Menstrual Cycle9. Ovulatory Cycle Explained10. Female Reproductive Cycle11. Menstrual Cycle Insights12. Inside Tracker13. Sex Chromosomes, Sperm14. Sperm Temperature15. Sperm Development Insights16. Sperm Anatomy17. Sperm Generation18. Sperm and Fertilization19. Fertilization Strategies20. Fertility Tracking21. Fertility Insights22. Miscarriages and Chromosomal Abnormalities23. Understanding Fertility24. Sperm and Fertility25. Fertility & Hormone Analysis, Age26. Sleep, Alcohol, and Fertility27. Fertility Risks28. Maximizing Sperm Quality29. Tool: Phones & Sperm Quality30. Cold Exposure Benefits31. Exercise and Fertility32. Testosterone and Fertility33. Sex Selection Insights34. Fertility Myths35. Cannabis and Fertility36. Acupuncture, Fertility & Pregnancy37. Boosting Fertility38. Fertility Supplements39. Fertility Supplements40. Hormonal Fertility Treatments41. Human Reproduction & Fertility42. High-Quality Supplements1. Fertility, Vitality & Longevity
Understanding Fertility:Andrew Huberman discusses the science behind fertility and how it impacts all of us. He explains the beautifully orchestrated process of the menstrual cycle and how it impacts fertilization, the brain, body, behavior, psychology, and more. He also dives into spermatogenesis and the interplay between the biology of the sperm and the egg that leads to embryogenesis and the birth of a child.+
Maximizing Fertility:Andrew explains how understanding the biology of fertility and fertilization can help maximize both vitality and longevity, regardless of whether or not one wants to have children. He provides actionable tools and discusses science-based approaches, including behavioral, nutritional, and supplementation-based tools, as well as prescription drugs that can help improve fertility.+
2. Science and Health
Andrew discusses the importance of quality protein and introduces Maui Nui Meats as a sponsor. He also talks about the significance of sleep and how Eight Sleep's smart mattress covers can optimize sleep. Lastly, he highlights Momentous Supplements and their high-quality single-ingredient formulations for improving mental and physical health.+
3. Eggs & Sperm, Genes, Fertilization
Understanding Fertility:Andrew explains the difference between somatic cells and germline cells, and how the latter is responsible for producing offspring with the genetic components of both parents. He also clarifies that the genetic components of germline cells cannot be modified by behaviors or experiences, and that there is a distinction between somatic cells and germline cells.+
Female Germline:Andrew explains how females generate a vault of immature eggs during embryogenesis, which contain 23 pairs of chromosomes. He discusses the importance of chromosomes in creating any cell type in the body and how understanding this relates to fertility.+
Human Reproduction:Andrew explains the basics of human reproduction and the role of chromosomes in fertilization. He also clarifies the difference between eggs and follicles and briefly touches on sexual differentiation.+
Fertility and Reproduction:Andrew explains the biological process of fertilization, which involves bringing together the egg and sperm cells to create a developing embryo. He discusses the importance of eliminating half of the chromosomal pairs in the egg cell and physically pairing it with the sperm cell to fuse the chromosomes from both parents into a single cell.+
4. Female Puberty Insights
Female Fertility:Andrew highlights the onset of puberty in females and the signals that control it. He also clarifies the difference between terms like menses, menstruation, and menarche.+
Puberty Suppression:Andrew explains the mechanisms behind puberty suppression in children, including the role of the hypothalamus, GABA neurotransmitters, melatonin, and body fat stores. He also discusses the triggering of puberty through the release of hormones such as leptin.+
5. Early Puberty Insights
Early Puberty:Andrew discusses the reasons behind the earlier onset of puberty in females, including the role of body fat and improved nutrition. He provides data showing the significant acceleration of puberty in the United States over the last century.+
Early Female Puberty:Andrew discusses the dramatic acceleration of the onset of female puberty and the possible factors that contribute to it, such as improved nutrition and obesity. He emphasizes the need to be cautious about making conclusions and highlights the importance of behavioral and psychosocial interactions in influencing puberty.+
Puberty and Odors:Andrew discusses the impact of odors on the onset of puberty in young females, citing research on animals and humans. He explains that exposure to the scent of a reproductively-competent male can trigger earlier onset of puberty, but the presence of the scent of a biological father can buffer this effect. Andrew emphasizes that there are many considerations when it comes to exposure to odors, and that the odors of individuals can shape neural and hormone systems that affect puberty.+
6. Hormones and Development
Andrew explains the role of hormones in puberty and how they can affect genetic expression and cell properties. He discusses the different effects of hormones on cells and tissues and highlights the importance of understanding the biology of both males and females.+
7. AG1 (Athletic Greens)
Andrew shares his personal experience with Athletic Greens, an all-in-one nutritional supplement that covers his foundational needs for vitamins, minerals, probiotics, and adaptogens. He also highlights the importance of vitamin D3/K2 for immune function, metabolic function, hormone health, calcium regulation, and heart health. Listeners can take advantage of a special offer for the month of January at athleticgreens.com/huberman.+
8. Ovulatory & Menstrual Cycle
Andrew explains the biology of the menstrual cycle, including ovulation and fertilization. He clarifies common misconceptions about the length of the cycle and its relationship to the lunar cycle.+
9. Ovulatory Cycle Explained
The Ovulatory Cycle:Andrew explains the first half of the ovulatory cycle, known as the follicular phase, where follicle-stimulating hormone triggers the maturation of a subset of follicles that contain immature eggs. As the follicles mature, one containing an egg gets selected while the others degenerate and die. This process is a beautiful symphony of expression of different genes and hormones to make everything work as optimally as possible.+
Egg Maturation:Andrew explains the process of egg maturation, from the ovarian reserve to the release of a haploid egg with 23 single-stranded chromosomes. He discusses the physical pulling apart of chromosomes, the formation of an involution of membrane, and the ejection of the polar body.+
Hormonal Feedback Loops:Andrew explains the concept of negative and positive feedback loops in the context of female fertility. He discusses how estrogen levels trigger these loops and their impact on the production of hormones like LH and FSH.+
Ovulation Process:Andrew explains the process of ovulation, which is triggered by the release of follicle-stimulating hormone and luteinizing hormone. The growth of eggs increases estrogen, which triggers the positive feedback loop and leads to the release of the mature egg into the Fallopian tube.+
10. Female Reproductive Cycle
The Luteal Phase:Andrew explains the luteal phase of the ovulatory cycle, where the corpus luteum produces high levels of progesterone that impact the uterine lining. This phase lasts about 14 days and is crucial for potential implantation of a fertilized egg.+
The Ovulatory Menstrual Cycle:Andrew explains the intricate process of the ovulatory menstrual cycle, from the hypothalamus and pituitary gland to the ovaries and uterus. He discusses the role of hormones like GnRH, LH, and FSH in activating eggs and preparing the uterine lining for potential implantation.+
Female Reproductive Cycle:Andrew explains the intricacies of the female reproductive cycle, including the role of hormones like inhibin and progesterone in regulating ovulation and menstruation. He also discusses the feedback loops that control the production of follicle-stimulating hormone and luteinizing hormone.+
11. Menstrual Cycle Insights
Menstrual Cycle Insights:Andrew shares insights on how the menstrual cycle affects libido, malaise, and sensitivity to caffeine. He discusses the hormonal components that trigger these changes and emphasizes the variability among individuals.+
Understanding Menstrual Cycle:Andrew explains the menstrual cycle and the hormones involved in it. He talks about how the brain signals the release of hormones that control the maturation of eggs and the preparation of the environment for a fertilized egg. He also touches on how estrogen and androgen play a role in libido.+
12. Inside Tracker
Andrew takes a brief break to thank InsideTracker, a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and reach your health goals. InsideTracker makes it easy for you to understand what sorts of nutritional, behavioral, and supplementation-based interventions you might want to take on in order to adjust the numbers of those metabolic factors, hormones, lipids, and other things that impact your immediate and long-term health.+
13. Sex Chromosomes, Sperm
Sperm Generation:Andrew discusses the generation of sperm and how lifestyle factors can affect the quality of sperm. He explains how sperm cells are unique populations and their job is to deliver genetic material from the father.+
Sperm and Egg:Andrew explains the process of spermatogenesis and how it plays a vital role in delivering genetic material from dad to the egg within the female. He discusses the difference between karyotype, genotype, and phenotype and how they contribute to physical traits.+
Sperm Development:Andrew explains the process of spermatogenesis and the key components that make up a good swimmer. He discusses the continuous generation of sperm and the importance of the mid-region of the sperm for forward progression.+
14. Sperm Temperature
Testes and Temperature:Andrew explains how the temperature of the testes is crucial for healthy sperm development and fertility. He advises avoiding elevated temperatures, such as hot tubs and saunas, if planning to conceive in the next 90 days.+
Sperm Health:Andrew discusses the impact of temperature on sperm health and shares tips to maintain optimal temperature for sperm production. He also explains the role of the cremaster muscle in regulating testicular temperature and debunks the boxers vs briefs debate.+
15. Sperm Development Insights
Sperm Development:Andrew explains how spermatogenesis occurs and the importance of mitochondria in the process. Mitochondria play a crucial role in the separation of chromosomes during meiosis, which is necessary for the development of haploid sperm.+
Sperm Development:Andrew explains the process of sperm development in the testes, including the movement of immature sperm through the seminiferous tubules towards the center, and the journey through the epididymis and vas deferens. He also highlights the importance of seminal fluid in the quality of sperm.+
Sperm and Semen:Andrew explains how lifestyle choices such as smoking and heavy drinking can affect sperm health and fertility. He also discusses the process and effectiveness of vasectomies as a form of birth control, including the possibility of surgical extraction of sperm for those who want to have children after the procedure.+
16. Sperm Anatomy
Andrew explains the anatomy of sperm cells and how they fertilize the egg. He discusses the importance of mid-region and tail movement in cell motility and the distance sperm must travel to fertilize the egg. He also provides insights on how often couples should have intercourse to optimize the probability of fertilization.+
17. Sperm Generation
Sperm Generation:Andrew explains how the generation and maturation of sperm work, triggered by hormones released from the pituitary gland. This process occurs throughout the male's life after puberty.+
Male Sperm Production:Andrew explains how male sperm production works and how it differs from female egg production. He discusses the role of testosterone in the process, including its effects on other parts of the body.+
Sperm Development:Andrew explains how testosterone and androgen-binding protein work together in the testicles to generate healthy and mature sperm. Disruptions in any of the chemical players involved can lead to marked disruptions in spermatogenesis or the elimination of sperm entirely.+
18. Sperm and Fertilization
Sperm Quality:Andrew discusses the importance of sperm quality in fertilization, including the concentration of sperm and the quality of the ejaculate. He explains how different factors, such as frequency of ejaculation and the environment around the cervix, contribute to the likelihood of successful fertilization.+
Fertilization and Twins:Andrew explains the process of fertilization and the likelihood of fraternal and identical twins. He also discusses the importance of the location where the fertilized egg implants for a successful pregnancy.+
Sperm Count Factors:Andrew discusses the factors that impact sperm count, including frequency of ejaculation, electromagnetic fields, and endocrine disruptors. He also mentions the ideal semen parameters for fertility and the variations observed in sperm concentration.+
19. Fertilization Strategies
Fertilization Strategies:Andrew discusses how to increase the probability of successful fertilization, focusing on both male and female components. He explains the ideal circumstances for regular duration ovulatory cycles and how often couples should be having intercourse around the time of ovulation for successful fertilization.+
Optimal Fertilization Strategy:Andrew explains the optimal strategy for fertilization, which involves maximizing the concentration of healthy sperm within each ejaculate and centering it around the day of ovulation. Couples should abstain from intercourse with ejaculation about two or three days out from ovulation and then introduce as much semen and ejaculate into the reproductive pathway of the female as possible on the day prior to ovulation and on the day of ovulation.+
Maximizing Fertilization:Andrew discusses the optimal strategy for maximizing the probability of fertilization, including the importance of high-quality sperm concentration and the role of abstinence prior to ejaculation. He also touches on the female biology and the potential for interoceptive awareness of ovulation.+
20. Fertility Tracking
Andrew discusses different methods women use to track their ovulation, including the temperature method and apps. He also explains how the female reproductive pathway changes around ovulation to support sperm motility and health. Andrew warns that some commercially available lubricants can be detrimental to sperm health and suggests discussing this with a healthcare professional.+
21. Fertility Insights
Fertility Strategies:Andrew discusses optimal strategies for achieving successful fertilization and pregnancy, including how often couples should have intercourse and how long they should apply these methods. He also explains how age and egg quality can affect the chances of successful fertilization.+
Fertility Factors:Andrew explains the subjective language surrounding egg and sperm quality, and how they relate to successful fertilization. He discusses the age-dependent effects on fecundability, with a focus on the female's age and the success rate of conception during the first ovulation cycle.+
Fertility Probabilities:Andrew explains the probability of successfully conceiving a child in the first attempt and why it's important to keep trying. He also discusses the cumulative pregnancy rate and how it differs from independent probabilities.+
Cumulative Pregnancy Rate:Andrew explains the concept of cumulative pregnancy rate and how it depends on the independent probabilities of fertilization occurring. He also advises women under 30 to try for at least five or six months before seeking medical help if they are not successful in conceiving.+
Pregnancy Probability:Andrew explains the probability of conceiving naturally for women at different ages and the decline in egg quality as a woman ages. He advises women to seek medical intervention if they are over 35 and trying to conceive.+
22. Miscarriages and Chromosomal Abnormalities
Andrew discusses how the probability of miscarriage increases with age due to chromosomal abnormalities. He explains how these abnormalities can occur during fertilization, leading to unsuccessful embryonic development.+
23. Understanding Fertility
Understanding Fertility:Andrew discusses the importance of understanding fertility in women, particularly as it relates to age. He explains the concept of "fertile" and how age is just one factor in determining a woman's fertility. He also shares a straightforward way for women to determine their basic level of fertility.+
Ovarian Reserve:Andrew explains how to evaluate fertility by measuring the number of follicles in the ovarian reserve. He also discusses the correlation between the number of antral follicles released each month and the number of eggs still in reserve.+
Fertility Testing:Andrew explains the importance of getting your AMH levels and follicle count measured to determine how many eggs you have left in your ovarian reserve. He emphasizes that the earlier and more frequent you do this, the higher the probability of having a successful fertilization and pregnancy.+
24. Sperm and Fertility
Sperm Biology:Andrew explains the misconceptions about sperm and their role in fertilization. He emphasizes the importance of evaluating the quality and number of sperm for successful fertilization and pregnancy.+
Male Fertility:Andrew and urologists suggest that men get their sperm analyzed at least once every five years and consider freezing their sperm if they plan on having children in the future. They discuss the minimum concentration of sperm required for IVF and the importance of motile sperm.+
25. Fertility & Hormone Analysis, Age
Fertility Insights:Andrew shares important insights on fertility, emphasizing the importance of early sperm analysis for men and egg count measurement for women. He also highlights that one in five couples with fertility issues have problems with sperm quality, and not just egg quality.+
Fertility Insights:Andrew emphasizes the importance of getting an egg reserve analysis and sperm analysis to maximize the probability of conceiving children and avoid health-related issues. He also stresses the significance of getting a hormone analysis to evaluate the levels of hormones, not just testosterone but also estrogen and progesterone, and to have a reference point to determine what needs to be changed.+
26. Sleep, Alcohol, and Fertility
Sleep and Fertility:Andrew explains how sleep is fundamental to balancing hormones and optimizing fertility. He emphasizes the importance of getting six to eight hours of quality sleep every night and provides tools for improving sleep. Additionally, he discusses the negative impact of smoking on fertility.+
Fertility and Pregnancy:Andrew explains the effects of cannabis and smoking on fertility and pregnancy. He also warns against drinking alcohol during pregnancy and dispels the myth of certain cultures allowing one or two drinks during pregnancy.+
Alcohol Limits:Andrew discusses the potential health effects of alcohol and recommends a limit of two drinks per week for healthy adults who aren't trying to conceive or pregnant. For pregnant women, the total number of drinks should be zero, as there is no evidence that drinking during pregnancy is safe.+
Alcohol and Fertility:Andrew explains that even one bout of binge drinking, which is consuming five to six drinks in a given night, greatly increases the likelihood of mutations in the embryo that would result from fertilization and reduces the probability of fertilization. He advises couples who are trying to conceive to avoid binge drinking and consuming multiple drinks per night as it reduces the likelihood of fertility and successful pregnancy.+
Fertility Don'ts:Andrew explains how excessive alcohol consumption and stress can greatly impact fertility in both males and females. He advises limiting alcohol intake to one or two drinks per week and reducing stress through quality sleep and stress-reducing tools.+
27. Fertility Risks
STI Checks:Andrew explains the importance of getting an STI check for anyone seeking to conceive children or evaluating their fertility generally. Chlamydia, in particular, greatly increases the probability of miscarriage and can have damaging effects on male reproductive health. Additionally, a severe viral illness in the previous 70 to 90 days can greatly diminish the number and/or quality of sperm, so it's important to be aware of this when doing a sperm analysis.+
Fertility Risks:Andrew discusses the risks of viral infections during pregnancy and how it can impact the mental health of the offspring. He also talks about how 1 in 25 men carry a copy of the cystic fibrosis gene, which can affect their fertility. However, there are ways to repair the vas deferens or extract sperm to ensure healthy conception.+
28. Maximizing Sperm Quality
Andrew discusses ways to maximize the quality of sperm for men trying to conceive, including keeping the testicles cool, avoiding hot devices on the lap, and reducing time spent sitting. He also touches on the controversial topic of phone use and its potential impact on sperm quality.+
29. Tool: Phones & Sperm Quality
Smartphone EMFs:Andrew discusses the potential detrimental effects of electromagnetic fields (EMFs) emitted by smartphones on sperm quality and testosterone levels. He references a 2021 paper and explains that while there is little controversy about the negative impact of EMFs on biological tissues, the intensity of the waves and their degree of harm is a matter of debate.+
Phone and Fertility:Andrew explains how carrying your smartphone in your pocket can reduce sperm count and quality due to heat-related effects. He suggests avoiding carrying it in your front pocket for males seeking to conceive.+
Smartphone Sperm Damage:Andrew discusses a meta-analysis that shows that using a smartphone can reduce sperm count and quality, regardless of usage time. He explains that radiofrequency waves and heat from the phone can disrupt testosterone production in the testes, which is important for sperm production. He suggests keeping phones away from the groin to mitigate the damage.+
30. Cold Exposure Benefits
Cold Exposure Benefits:Andrew discusses the positive biological effects of cold exposure on brain biology and body metabolism. He also talks about how deliberate cold exposure can improve sperm quality by reducing heat and mentions various methods of cold exposure such as cold showers, ice baths, and snowballs.+
Cold Exposure Benefits:Andrew discusses the benefits of deliberate cold exposure, including increased dopamine and epinephrine levels, testosterone levels, and sperm quality. He also addresses the impact of cold exposure on female fertility and suggests that it can be beneficial for eggs and fertility if done in moderation.+
Cold Exposure Benefits:Andrew explains the indirect positive effects of deliberate cold exposure on hormone levels in both males and females, particularly for fertility. Cold exposure can help regulate cortisol and hormone production, but it should be done safely and gradually.+
31. Exercise and Fertility
Exercise and Mitochondria:Andrew explains the benefits of exercise on mitochondrial health and function, which in turn affects sleep, mood, and stress levels. He recommends getting 30-60 minutes of exercise per day for six to seven days a week to improve mitochondrial health. Exercise is also beneficial for those seeking to conceive as it impacts the formation of healthy eggs and sperm.+
Time-Restricted Feeding:Andrew discusses the benefits and controversies of time-restricted feeding, also known as intermittent fasting, and its potential effects on fertility. While there is growing evidence that restricting feeding windows can have positive outcomes for health, the most important variable is still the overall number of calories and quality of food sources. However, for those who find it easier to not eat at certain periods of their 24-hour cycle, intermittent fasting can be a convenient way to ensure that total calorie intake is not excessive.+
Fasting and Fertility:Andrew Huberman advises against time-restricted feeding during pregnancy and encourages consulting with a doctor. For those trying to maintain fertility or become pregnant, regularity of periods and cycle length are important indicators. Excessive caloric restriction or a caloric deficit from excess physical activity can cause menstruation to cease, affecting ovulation.+
Optimizing Male Hormones:Andrew Huberman explains that for males who are overweight, losing body fat is the primary goal for maximizing testosterone, sperm health, and spermatogenesis. For lean males, increasing calories will increase testosterone. In the context of intermittent fasting, it's important to ensure that you're getting enough calories to maintain your weight or lose body fat, depending on your starting point.+
32. Testosterone and Fertility
Testosterone and Spermatogenesis:Andrew explains how taking exogenous testosterone can lead to the shutdown of testosterone production in the testicles, which can ultimately lead to reduced or eliminated spermatogenesis.+
Fertility and Hormones:Andrew explains how taking exogenous testosterone can dramatically reduce sperm count and what can be done to offset it. He also clarifies that supplement-based approaches to increase testosterone should not disrupt ovulation or spermatogenesis, but warns about supplements containing testosterone.+
33. Sex Selection Insights
Sex Determination:Andrew discusses how the combination of chromosomes from the egg and sperm determine the sex of the offspring, despite the many myths and legends surrounding the topic.+
Sex Determination:Andrew discusses the myths and rumors surrounding sexual positions and their impact on the sex of a baby. He also explains the in-vitro fertilization process and the emerging methods used to separate sperm for male or female offspring.+
Sex Selection:Andrew explains that sex selection is possible through IVF by selecting embryos with XX or XY karyotype. He also discusses how sperm can be separated into different fractions to give rise to either male or female offspring, allowing people to use intrauterine insemination to bias the probability of having a boy or girl.+
Selecting Biological Sex:Andrew discusses the emerging trend of selecting biological sex during IVF and the importance of healthy chromosomal arrangements for a healthy child. He also mentions the lack of understanding on why a sperm containing a Y or X chromosome is more likely to fertilize an egg and invites viewers to share any ideas or lore in the comment section.+
34. Fertility Myths
Andrew Huberman explores the myth that a woman should tilt her pelvis back after intercourse to increase the chances of fertilization. He discusses the split opinions among OB/GYNs and urologists on whether or not pelvic position matters, and delves into the importance of sperm quality in successful fertilization.+
35. Cannabis and Fertility
Cannabis and Sperm:Andrew explains how cannabis use can affect the motility and morphology of sperm, reducing the number of quality forwardly motile sperm. He suggests abstaining from cannabis use for at least two months prior to attempting to fertilize and get pregnant.+
Cannabis and Fertility:Andrew discusses the effects of cannabis on fertility and pregnancy. He explains that cannabis can act as an aphrodisiac for some people, but can also disrupt egg and sperm quality. He recommends abstaining from cannabis use during pregnancy and while trying to conceive. Additionally, he suggests a specific body position after ejaculation to increase the probability of fertilization.+
36. Acupuncture, Fertility & Pregnancy
Acupuncture and Fertility:Andrew explains how acupuncture can be beneficial for improving both male and female fertility, and increasing the likelihood of a successful pregnancy. He discusses the clinical trials and data supporting the use of acupuncture for regulating hormones, improving blood flow, and enhancing the health of the reproductive axis.+
Acupuncture and Fertility:Andrew explains how acupuncture can improve fertility in both men and women by impacting the mechanical and chemical milieu, improving sperm quality and hormone production. He also recommends scientific papers to read for more information on the topic.+
37. Boosting Fertility
Fertility Boosters:Andrew discusses the benefits of L-carnitine in improving egg and sperm quality, and how it can increase the likelihood of pregnancy. He recommends taking 1 to 3 grams of L-carnitine per day for 30 to 60 days in supplement form to see significant improvements.+
Improving Fertility:Andrew explains how L-carnitine and Coenzyme Q10 can improve egg and sperm quality, and suggests taking 1 to 3 grams of L-carnitine per day and 600 milligrams of garlic extract to offset any increase in TMAO levels. He also mentions that coenzyme Q10 levels in the blood should be between 0.5 and 2.5.+
Fertility Supplements:Andrew discusses the benefits of CoQ10 and Inositol supplements for improving egg and sperm quality, and ultimately increasing the likelihood of successful pregnancy. CoQ10 dosages of 100 to 400 milligrams per day are suggested, while Inositol is commonly prescribed by fertility doctors for both men and women.+
38. Fertility Supplements
Myo-Inositol Benefits:Andrew discusses the benefits of myo-inositol, including its positive impact on insulin sensitivity and egg and sperm quality. He recommends starting with 1-2 grams per day and gradually increasing the dosage to 5 grams per day, and suggests taking it in the late evening due to its sedative properties.+
Fertility Supplements:Andrew discusses recommended dosages of myo-inositol and D-chiro inositol for women with PCOS or looking to balance hormones, as well as the importance of omega-3 fatty acids for optimizing egg and sperm quality. He emphasizes the need to discuss any supplement changes with a physician.+
39. Fertility Supplements
Fertility Supplements:Andrew discusses two supplements that can help adjust hormones in subtle ways to maximize fertility for both males and females. Tongkat Ali can increase free testosterone and libido, while Shilajit can improve egg and sperm quality and increase libido.+
Shilajit and Hormones:Andrew discusses how Shilajit can increase testosterone and follicle-stimulating hormone, making it an aphrodisiac and fertility tonic. However, he warns that women should be cautious when taking Shilajit throughout their ovulatory cycle and recommends starting with a low dosage.+
Boosting Fertility:Andrew discusses the potential benefits of Shilajit and zinc for fertility in both males and females. While the mechanisms are not entirely clear, high levels of zinc intake have been shown to increase testosterone and dihydrotestosterone in males, while Shilajit may increase libido, egg quality, and sperm quality.+
Zinc and Fertility:Andrew explains how zinc impacts enzymatic functions in testes, increases spermatogenesis and testosterone levels in males. Zinc supplementation can be helpful in increasing sperm count, testosterone, and even testicular size. However, it needs to be taken with meals to avoid nausea. There have not been systematic explorations of the effects of high levels of zinc administration on females.+
40. Hormonal Fertility Treatments
Andrew explains the different types of hormonal treatments that OB/GYNs and urologists use to regulate fertility in both men and women. These treatments range from prescriptions for FSH, hCG, and testosterone to surgical interventions, and are tailored to address specific hormonal imbalances that impact ovulation and sperm production.+
41. Human Reproduction & Fertility
Andrew discusses the male and female reproductive axis and how interventions such as exercise, L-carnitine, and stress reduction can increase fertility and optimize egg and sperm health. He emphasizes that optimizing fertility is also important for overall body and brain health.+
42. High-Quality Supplements
Andrew discusses the benefits of supplements and introduces Momentous Supplements as a partner of the Huberman Lab podcast for their high-quality, single-ingredient formulations. He also encourages listeners to follow the podcast on social media and sign up for the zero-cost Neural Network Newsletter.+