Solo Episode
January 22, 2023

How to Optimize Fertility in Males & Females

Listen or watch on your favorite platforms

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.

Note: At the timestamp related to cumulative probability of pregnancy (2:01:30), I misspoke, my apologies. The data in the following graph are correct but the “120%” is not.

The appropriate equation is 1-(1-p)^n where p is the probability of getting pregnant in a given cycle and n is the cycle number. Therefore the equation for this scenario is 1-(0.8^6).

Using the equation, cumulative probability over 6 cycles is 73.8% (rounded to 3 significant figures).

For a visual representation.


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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 Inside Tracker
  • 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

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