How to Optimize Fertility in Males & Females


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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

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(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


Title Card Photo Credit: Mike Blabac

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