By Jude Huck-Reymond

Are you having trouble with conception? Do you want to live in a way that promotes your ability to have children in the future?

Whether you’re trying to conceive or simply interested in taking care of your reproductive health, there are many factors to consider. From the types of food you eat to the amount of exercise you get, your behavior and lifestyle can have a big impact on your fertility.

Somatic and Germ-Line Cells

It’s important to understand the difference between somatic cells and germline cells. Somatic cells such as bone, flesh, and skin make up most of your body and are affected by your behavior and lifestyle. Germline cells such as the egg in females and sperm in males are sexual cells that contain genetic information and are not directly changeable by behavior or lifestyle. More specifically, germline cells contain genetic information that is not variable by your lifestyle. This means that while you can’t change the genetics of your germline cells, you can take steps to optimize the health of your somatic cells which will have lasting effects on your fertility.

Understanding Puberty

Puberty is the stage of adolescence when humans develop the ability to reproduce and become fertile. Melatonin, the chemical responsible for our sleep cycles, is produced at all times in young children, and actively suppresses puberty. When children reach a certain stage of maturation, melatonin production slows and can start the onset of puberty.

Some interesting data shows that puberty has been happening earlier in women over time. It’s hard to determine why, but we know puberty is actively suppressed by hormones until its onset. Moreover, the accumulation of more body fat causes earlier puberty in children. It is important to note that excess body fat can be caused by both improper and improved nutrition, so this is not to say that earlier puberty is necessarily unhealthy. Some fascinating evidence suggests that young prepubescent females without much exposure to a father figure can be exposed to the odor of a pubescent male and initiate puberty.

General Fertility Guidance

Here we’ll discuss guidance to optimize fertility for all people. These tips will be helpful regardless of your identity and will help anyone who wants to improve their fertility. In general, these tips will sound very similar to general health guidance from your doctor.

First, consuming any alcohol at all will harm your ability to conceive. If conception does occur while intoxicated with alcohol, the fetus could be harmed by the alcohol in the mother’s bloodstream, likewise, the fetus could also be harmed by the inception of the defective sperm in the intoxicated father. Moreover, smoking any products such as cannabis, nicotine, or any type of vape will have negative effects on your ability to conceive, and could cause problems for the fetus if inception occurs during heavy smoking periods.

To strengthen your ability to conceive, consistent exercise, a diverse, healthy diet, and quality sleep are the keys to success. The earlier you can have a professional analysis done on your germline cells, the better chance you have to be made aware of potential problems, and the better chance you have of finding solutions. It is always recommended to get an analysis done as soon as possible if you’re thinking about conception.

Fertility in Men

For men, sperm maturation takes about 60 days, and it’s important to keep sperm 2 degrees cooler than body temperature for their function. Too much heat can cause sperm to die or malfunction, which is why it’s important to avoid saunas, hot tubs, and seat heaters if you’re trying to conceive. As mentioned above, smoking anything can also prevent healthy sperm and seminal fluid function specifically, so it’s best to avoid smoking if you’re trying to conceive. As men age, they have a higher chance of having autistic children, though the chances are small, the risk grows as men reach the ages of 50 and older.

Reducing the time you sit throughout the day and carrying a device in your pocket can also affect fertility. Studies show that reducing sitting time can increase sperm quality while carrying a device in your pocket can reduce testosterone and sperm quality. Some lubricants can also be harmful to sperm and it’s generally best to avoid them if possible in order to optimize fertility.

Fertility in Women

For women, understanding the menstrual cycle is necessary for optimal fertility. The average menstrual cycle is 28 days, but a healthy range is a consistent schedule of 25-35 days. The heaviness of a woman’s period is due to levels of progesterone in her body, which is a hormone that regulates the menstrual cycle. Libido increases in women during the days before ovulation and it is only possible to conceive when a woman is ovulating. Women carry their entire set of eggs from birth and ovulation occurs approximately 14 days after the end of each period. As women age, their eggs become less functional, and the probability of pregnancy drops about 2-3% each year after the age of 30.

Strategies

Ultimately, there is a 20% chance of conception during any given ovulation, so it is not guaranteed even if both partners are completely healthy. It is recommended that you try for 5-6 months and then consult a professional if you are not successful. Ideally, couples should attempt intimacy every other day to optimize for sperm density in the male’s ejaculate. Sperm can survive for 3-5 days in the vagina, so it is not necessary to be particular in matching the time of intercourse with ovulation.

Conclusions

In conclusion, optimizing fertility is a complex process that involves many different factors. By understanding the timing of puberty, the menstrual cycle, and the quality of sex cells, you can take steps to improve your chances of conceiving. Whether you’re trying to conceive or simply interested in taking care of your reproductive health, there are many steps you can take to optimize your fertility and improve your chances of having a healthy baby.

The information in this article is sourced entirely from Andrew Huberman’s podcast Huberman Lab. I strongly encourage you to check out his work if you are interested in learning more about your body and how to optimize your habits for a healthy lifestyle. I understand that the content of this article could be conflicting or exclusive to people who do not identify within the binary gender system. Please comment with any suggestions or concerns you have regarding the quality of my content. I strive to be accurate, informative, and respectful, and I encourage criticism of everything I share. I hope you find this information as interesting as I did, and I hope it is helpful in your lifestyle.