How to Optimize Fertility in Males & Females

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).

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Articles

Timestamps
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

[hubermanlab]

Please 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).

[boyking]

Me and my husband were struggling to have children. After running some tests my husband sperm quality wasn't great. We sat down and watched the whole podcast and did the things recommended for male fertility. As mentioned in the podcast after 90 days we got a positive. We've now got our beautiful baby. Thank you Huberman for your time and podcasts ❤

[labsanta]

Takeaways:

-Fertilization: The process by which sperm and egg cells come together to form an embryo.
-Menstrual cycle: The process in females that prepares the egg for fertilization and leads to the shedding of the uterus lining if fertilization does not occur.
-Spermatogenesis: The process of how sperm cells are produced.
-Embryogenesis: The development of the embryo after fertilization.
-Fertility: The ability to conceive a child.
-Hormones: Chemical messengers that play a key role in the onset of puberty, the menstrual cycle, and the production of hormones in the gonads.
-GnRH: A hormone that activates cells in the pituitary gland, leading to the release of LH and FSH.
-LH and FSH: Hormones that travel in the blood and affect the gonads, leading to the production of estrogen and testosterone in females and males respectively.
-Sexual differentiation: The development of female and male genitalia.
-Factors that affect fertility: Science-based tools, prescription drugs, acupuncture, and the presence of certain scents and odors.
-Hormones effects on cells and tissues: Different hormones can have different effects on different cells and tissues, such as testosterone stimulating hair growth and estrogen enlarging breast tissue.
-Ovulatory menstrual cycle: Triggered by FSH and to some extent luteinizing hormone.
-Medical conditions that affect the menstrual cycle: Polycystic ovary syndrome (PCOS).
-Understanding the biology of fertility and fertilization can help couples facing infertility issues.

It is important to consult with a healthcare professional for personalized recommendations

Sperm Survival and Fertilization
-sperm survival after ejaculation, timing of intercourse for successful fertilization, sperm quality and concentration in ejaculate, optimal strategy for fertilization
-Sperm can survive for a certain period of time after ejaculation, and couples should aim to have intercourse with ejaculation around the time of ovulation to increase the chances of fertilization. Ejaculate contains varying levels of sperm quality and concentration, and with each successive ejaculation, there is a decrease in the concentration of sperm per milliliter of semen. The optimal strategy for fertilization involves maximizing the concentration of healthy sperm within each ejaculate and timing intercourse around the day of ovulation. Factors such as the woman's age, health, and fertility also play a role in determining the best timing for intercourse.

Cumulative Pregnancy Rate
-probability of conception, cumulative pregnancy rate, independent probabilities, fecundability
-The probability of conceiving in one month is around 20% for women under 30 years old, but independent probabilities do not apply to fecundability as it is a cumulative pregnancy rate. Fertilization is not just about the egg, but also the sperm and multiple probability events are at play. The likelihood of pregnancy depends on the independent probabilities of the sperm and egg meeting and fertilizing. Women under 30 should try to conceive naturally for at least five or six months before seeing an OB GYN, and older women may need to try for longer periods before seeking help. It is important to understand the concept of cumulative pregnancy rate to understand the process of fertilization and the likelihood of getting pregnant.

AMH and AFC
-AMH, antral follicles, ovaries, age, probability of successful fertilization and pregnancy
-AMH (Anti-Mullerian Hormone) is a structural imaging measure of the antral follicles in the ovaries. The typical trend is for the number of antral follicles to decline over time. A woman in her 20s or 30s might have 20-40 antral follicles exiting the reserve each month, and the number of antral follicles and the levels of AMH will decline with age. It is a good idea for women interested in conceiving in the future to get their AMH levels or follicle count measured regularly. The earlier and more frequently a woman measures her AMH and follicle count, the higher the probability of successful fertilization and pregnancy.

Intermittent Fasting
Ovulation and Hormone Administration
In-vitro Fertilization (IVF)
-Egg and Follicle Collection
-Sperm Collection and Washing
-Embryo Creation and Implantation
-ICSI and Embryo Selection
-Sex Selection
Cannabis Use and Fertility
Behavioral Interventions and Fertility
Acupuncture and Fertility
Nutritional Supplements for Fertility
-Coenzyme Q10
-Inositol
-Myoinositol
-D-chiro Inositol
-Folic Acid
-Vitamin D
-Zinc
-Selenium
-Omega-3 Fatty Acids
-Antioxidants
Stress Management and Fertility
Zinc and Male Fertility
-Food Sources of Zinc
-Dosage and Supplementation Recommendations

Intermittent fasting is a dieting pattern where an individual alternates between periods of eating and fasting. It's important to consider whether or not you are overweight or lean when determining if intermittent fasting is right for you.

Ovulation can be suppressed through the administration of exogenous hormones. Under ultrasound guidance, an OB GYN can collect mature eggs and follicles and put them in a dish. Sperm can be delivered to the dish, either frozen sperm or live sperm collected that day. The sperm are washed through a straightforward procedure. The sperm compete for the eggs and fertilize them, allowing them to advance to the early embryo stage. The embryos can be frozen and later implanted into a woman for full term pregnancy.

In-vitro fertilization (IVF) is a medical procedure that involves collecting eggs from a woman and sperm from a man, fertilizing the eggs in a laboratory, and then implanting the resulting embryos in the woman's uterus. A specific sperm can be selected for fertilization through a process called ICSI. Multiple fertilized embryos can be obtained through this process. The genetic makeup and karyotype of the embryos can be examined, allowing for sex selection. Sex selection is only possible through IVF. Recent research suggests that sex selection is also possible at the sperm level before fertilization. Clinics outside of the United States have developed methods to separate sperm into fractions that give rise to male or female offspring, allowing for more reliable sex selection.

Cannabis use can negatively impact egg and sperm quality. Avoid using cannabis, whether smoked or vaped, when trying to conceive or during pregnancy. Behavioral interventions, such as pelvic tilt, can improve fertility. Acupuncture is a proven effective treatment for improving fertility and pregnancy outcomes. It has been shown to be effective in clinical trials funded by government agencies such as the National Institutes of Health. Acupuncture is no longer considered fringe science. Acupuncture can also be beneficial for hormone status, stress relief, and chronic illnesses. Acupuncture works by stimulating neural pathways that link different organs of the body.

Nutritional supplements such as Coenzyme Q10, Inositol, Myoinositol, D-chiro Inositol, Folic acid, Vitamin D, Zinc, Selenium, Omega-3 fatty acids, and antioxidants can improve egg and sperm quality and overall reproductive health for both men and women.

Stress management can improve overall reproductive health and increase chances of conception by reducing stress levels and improving overall well-being.

Zinc is a key nutrient for males to consider in terms of increasing fertility. Zinc can be found in foods such as oysters and can increase testosterone and dihydrotestosterone levels. A dosage of 120 milligrams of zinc twice per day with meals is recommended for maximum benefit. Zinc supplementation should be done with meals to avoid stomach discomfort.

-It is important to consult with a healthcare professional for personalized recommendations

[phnification]

Been waiting for this one! I would also love an episode specifically about supporting healthy pregnancy/fetal brain development as well as infant/early child development.

[manfrombc]

A note on the probability of success conception touched on in the middle of this video.

The probabilities are not cumulative. They are independent events, the rough equation is 1-(1-p)^n, where p is the probability of conception and n is the number of attempts. So if there is a 20% (or 0.2) chance of conception and there are 6 attempts the probability of conception is 1-(1-0.2)^6 or appropriately 74%.

Assuming a 20% conception rate, the cumulative odds of conception are as follows:

1 attempt: 20%
2 attempts: 36%
3 attempts: 49%
4 attempts: 59%
5 attempts: 67%
6 attempts: 74%
7 attempts: 79%
8 attempts: 83%

[vadri]

Dear Huberman!
I'm listening from Hungary. My english is not the best, but you speak so well and explain the things clearly that I can understand most of what you say (automatically generated captions are also very helpful). I always learn a lot from your podcasts and this episode was extremly helpful for me. Your enthusiasm for science and to share knowledge with others shines through every minute of your videos. Thank you very much for the valuable content!

[waveisocean]

After discussing so much about fertility and people wanting to have children we should definitely do deep dives on childhood development. It was adressed lightly in several episodes: attachment styles, trauma etc... but a deep dive into a child's brain development and the effects of the environment and interactions as he/she grows would be amazing.

You have demonstrated that solely the conception of children can be an enormous challenge. Parents probably don't squander all that effort on purpose by messing up their child. They probably just don't know what they and their child needs.

[YasminA-jmzs]

I don’t have kids nor plan to have any but I know so many people who struggle with infertility and had to get IVF treatment. I know this information is greatly appreciated. Hormone health affects everything.

[lindaohanraha-hanrahan]

It’s leg day!!! Huberman’s podcast is my favourite podcast by far. He’s such a wonderful teacher. I think he was born to do it. The amount of content he put out every week is crazy. I’m a retired RN so science and medicine podcasts and lectures (nerd) make me feel like I’m still learning which I love. I’m in my early 50s and would love a show about hormonal changes as we age. Menopause has been a complete nightmare for me and I’m sure I’m not alone.

[harrisonmorford]

In a world where it can be so difficult to get good information, it’s a blessing to have podcasts like Huberman Lab to turn to. Thank you for your contribution to the public Andrew!

[rahamh]

PLEASE do an episode on Women’s hormonal health issues like PCOS, insulin resistance, hashimotos and all!!! We women are tired of suffering and having so many conflicting opinions on these!!! Thank you Dr. Huberman!!

[sahilshenai]

How much time did you need to record this 4 hr long episode Dr. Huberman?

Such dedication and efforts to bring zero cost information to general public. God bless you.

[SLIM_DICKINSON]

I listen to huberman podcasts while exercising every morning to gain knowledge while improving my physical health.

[waveisocean]

Only Andrew Huberman can make me sit over 4 hours and have my attention only on one thing: his podcast. Very informative ! Thank you for all that you do, it is a great benefit to all if us!

[fiona]

A key indicator of intelligence is being able to absorb mass amounts of information and repeat that information to another person in a way that is easily understandable and digestible. So grateful for your podcasts, I am amazed every time how you take all of this information and present it to us in a way that is engaging and actionable for the average person.

[jimbohaddon]

Me and my Mrs had our first set of IVF treatment fail yesterday, so I've made notes and hopefully something will work. This is a incredible indepth video, so thanks for all your hard work for getting it out there.

[dubbahco]

00:00:00 - Maximizing fertility: The science and tools
00:04:37 - Sponsors: Maui NUI Meats
00:05:57 - How to Get a Great Night's Sleep
00:07:11 - Huberman Lab: Momentous Supplements
00:08:20 - Fertility and the germline
00:13:27 - Fertility and reproduction, from conception to fertilization
00:18:27 - The biology of fertility and fertilization
00:19:49 - The causes and physics of puberty
00:23:01 - The onset of puberty and its causes
00:24:44 - The onset of puberty has been accelerating
00:28:43 - Pheromone effects on the onset of puberty
00:35:25 - Athletic Greens
00:36:24 - Ovulation and the Cycle
00:39:18 - The menstrual cycle and the lunar cycle
00:40:36 - Ovulatory cycle 6, The follicular phase
00:51:59 - Ovulatory cycle 6, The luteal phase
00:59:08 - Malaise during the menstrual cycle
01:03:00 - Sperm Health
01:04:18 - Spermatogenesis, the generation of sperm
01:13:29 - If You're Trying to conceive in the Next 90 Days, Avoid
01:15:04 - Boxers vs Briefs
01:17:19 - Spermatogenesis 1, Introduction
01:22:31 - Vasectomies
01:24:04 - Sperm physiology, morphology, physiology
01:27:30 - How often should I have intercourse with my wife?
01:28:28 - Problems of spermatogenesis in males
01:36:16 - Probability of fertilization in a human pregnancy
01:41:12 - Sperm counts decline
01:44:12 - Fertility 6, Quality of sperm and frequency of ejaculation
01:46:45 - How Often Should Couples Have Sex?
01:52:15 - Can You Feel Your Ovulation?
01:53:21 - How to predict when you'll ovulate
01:54:35 - How to manage libido before ovulation and sperm health
01:56:39 - Choosing the optimal methods for conceiving a child
01:59:50 - How long should a couple try to conceive?
02:08:08 - Miscarriage 6, Women's experiences
02:11:14 - Ovarian fertility and fecundability
02:23:08 - Sperm Analysis, importance and cost
02:28:59 - How to Get Enough Sleep to Be Fertilized
02:31:12 - Five Don'ts to Do to Hurt Your Fertility
02:36:04 - Binge Drinking and fertility
02:41:46 - Alcohol and sexual health
02:44:02 - Viral Infection during pregnancy
02:45:44 - Cystic fibrosis affects the sperm
02:47:33 - 5 Tips for Increasing Your Fertility
02:51:18 - Does Phone Use Affect My Sperm?
02:59:02 - Cold Exposure for Fertilizer
03:05:27 - Fertility 6, Exercise and stress
03:07:20 - Intermittent Fasting and Time Restricted Feeding
03:09:13 - Intermittent Fasting During Pregnancy
03:11:46 - Is Intermittent Fasting Bad for Spermatogenesis
03:14:30 - Testosterone Replacement Therapy (TRT) and How to Help Your
03:24:07 - In vitro fertilization and sex selection
03:32:08 - Do pelvic positions affect the likelihood of pregnancy?
03:39:08 - Are cannabis users Aphrodisiacs?
03:41:12 - How to Improve Your Fertility?
03:49:09 - 3 ways to maximize your fertility
03:53:52 - Coenzyme Q 10
03:56:02 - Fertility Supplements
04:00:57 - Omega 3 fatty acids
04:03:47 - Two Options for Boosting Testosterone in Men and Women
04:05:37 - How to Increase Testosterone and FSH? Sheila Gee
04:09:45 - Fertility 6, Zinc
04:12:53 - Fertility drugs, pharmacology and surgery
04:17:40 - The Human Reproductive Axis
04:20:27 - Huberman Lab Podcast

Timestamps by Clippah

[krishmore]

Hey, Andrew, If you are reading this, please keep reading. Please don't skip. It's a request. You are the most wonderful human being running the most wonderful podcast ❤️ . I just want to tell you that till date you haven't covered a single podcast for STUDENTS(even if you are a professor, no pun intended 😃.)
I just want you to know that you should cover a whole podcast for students because you know we sometimes have a lot of issues regarding our studying. I have listened to many podcasts of you on other podcasts also (when you where a guest on other), but no one asked you a question about a student life. There are a few questions that I think every student will find helpful if they get an answer from you. I am sure there is a lot of literature out there regarding optimization of studying specifically.
Here are some questions that I think you should answer if possible through a podcast
1. How students can enable themselves to study long hours such as 9 to 10 hours or 11 to 12 if needed.
2. How to be focused during all those study hours and how to not get fatigued while studying.
3. Your thoughts on the famous Pomodoro technique and studying for long without a single break.
4. How workouts or meditation might affect student performance and which workouts to follow specifically for students ( you can even ask Andy Galpin 🥲, I love that guy ).
5. How to reduce stress which causes because of constant studying, and also during exams.
6. And please give some protocols and some tools on optimizing studying (recommended by you and by science of course), with Food and Supplements ( if needed ) for better performance as a student who wants to study whole day for some intense period like 3 to 4 months or as needed. ( not trying to be selfish, but yeah, it's ok I guess 😉)
So, Andrew If you have read this until now then I genuinely request you from the bottom of my heart to please record this podcast and to please reply to this comment and I am eagerly waiting for you to reply, also If you decide to do a podcast ( which I think you will ) please release that before 30 days or so from today because I have my most important exam in 3 to 4 months from now so if you release it in Feb, I will be very delighted. Thanks 😊 🫂 🙏

- A request from a student to a professor.
Hope you don't ignore this.

[nancer]

Thank you so much for covering this topic! I'm a nurse midwife, women's health NP student and I know this topic will come up continually. I just wish I had the 4.5 hours to watch this instead of studying for my tests which won't give me a 10th of what you provide for free! A condensed version would be so so appreciated. Your are an amazing person and are changing health and wellness. Your podcasts should be required in all medical and nursing schools! Thank you!!

[martina]

I can feel ovulation, or better said i feel pain on the day of ovulation. I always record that day and when i start my period i look to my calendar and indeed, this pain always occurs 14 days prior to my period (+-0.5 days, depends on the time of the day). It’s pretty awesome to actually feel it. At first I didn’t understand it, thought it was maybe digestion or some inflammation issues, but i soon realised it’s actually ovulation.