There are many things you can work on to increase fertility. Most of them are very simple to do but not that easy at times in our modern world. It takes a lot of work for some people to change their lifestyle enough to make progress in terms of fertility.
Improving your health in general will improve your chances of conceiving. It doesn’t matter what your goal is, fertility, sports performance, reducing chronic pain etc. a lot of the lifestyle habits are universal. There are just certain things we need to do to thrive.
For some, the lifestyle changes are enough to see benefits, whereas those that already have a decent lifestyle may need some more advanced strategies. For example, if a client doesn’t sleep enough, is exposed to wi-fi and artificial lights in an office all day and all night when they get home, doesn’t exercise, and eats processed foods, that person will more than likely improve their fertility just by changing their lifestyle, getting 8-10 hours of sleep a night, getting outside for morning sun whilst taking a walk, and eating some whole foods.
On the other hand, the client who has all this dialed in and has already been addressing nutrient deficiencies through nutrition and supplementation, may need to start really focusing on hormones (thyroid as an example), and may need to consider something like kisspeptin. At this point, it is really individualized. If the client is a male for example and has had many TBI’s and concussions throughout their life, then they may need to focus on restoring the HPTA axis.
In general, a lot of the strategies are trying to deal with oxidative stress.
Here are some of the general things everyone should work on to improve their health and in turn their fertility.
General things to work on:
Control blood sugar / insulin. Check your blood sugar levels after meals for the next 3 days to see how you respond to certain foods.
Manage stress – breathe work, meditation, journal, yoga etc.
Sleep 8-10 hours per night. Set a sleep and wake cycle. Try to wake up with the sun and go to bed shortly after sunset. Minimize artificial light exposure after sunset. Room must be as dark as possible. No electronics in the bedroom. Turn home Wi-Fi off.
Exercise – resistance training and some conditioning. Do both of these. Lift weights and be active as much as possible throughout the day. Walk, run, bike, swim, hike, it doesn’t matter. Try and do conditioning outside in the sun where possible. If able to, do two high intensity sessions per week where you really challenge yourself. It doesn’t have to be much, one set of Tabata on an Assault bike as an example.
Get sun each day. See the sunrise and sunset whenever possible. Go barefoot on the grass or beach. Walk, stretch, combine sun exposure with something else beneficial. Earthing / grounding is important.
Drink clean water and breathe fresh, clean air. You may need to invest in a water filter and air filter for the home.
Eliminate wi-fi / emf and artificial light as much as possible (especially at night, and avoid blue light / artificial light). No laptops on your lap. Keep your phone away from you and try to use it only as needed. Can use red and near infra-red photobiomodulation to improve fertility and reproductive health.
Many studies have shown Wi-Fi causes oxidative stress, sperm/testicular damage, neuropsychiatric effects including EEG changes, apoptosis, cellular DNA damage, endocrine changes, and calcium overload.
EMFs from smart phones can suppress melatonin production and negatively impact sleep cycles.
Minimize toxic exposures. Unfortunately, there are so many, plastics (BPA), phthalates, heavy metals, pesticides, herbicides etc. Many of these are found in plastic bottles / containers, cookware, cleaning products, personal care, and in our food supply. Start with the things you can control around the home and go from there. A good resource is https://www.ewg.org/ewgverified/
For example, studies have demonstrated that microplastics can accumulate in the testes and cause reproductive toxicity. Phthalates are known endocrine disruptors linked to infertility and metabolic issues. Cadmium is considered a metalloestrogen and has been linked to estrogen-dependent diseases, like breast and endometrial cancer, endometriosis, and spontaneous abortions. Lead and mercury have also been linked to infertility and spontaneous abortion. Reproductive effects that have been associated with pesticide exposure in women are decreased fertility, spontaneous abortions, stillbirth, premature birth, low birth weight, developmental abnormalities, ovarian disorders, and disruption of the hormonal function.
Use supplements, peptides, and hormones, to correct any deficiencies / support optimal levels
Nutrition:
Eliminate food sensitivities. The main offenders are wheat, grain, and dairy. This will help control blood sugar, help with gut health, and lower inflammation (among other things). You could be sensitive to a host of things but these tend to come up most often so try eliminating these first and then refine as needed. For example, some people may be sensitive to almonds, others cruciferous vegetables. “Healthy” foods may not be healthy for you. If a food is giving you gas, bloating, nausea, brain fog, joint pain etc. eliminate it for a few weeks and monitor symptoms. If you re-introduce and it causes you problems, that food probably isn’t for you.
Eat whole foods such as meat, poultry, seafood, eggs, fruits, and vegetables.
Try to have some protein at each meal.
Rotate food sources as much as possible.
An example day could look like this:
Meal 1 – 100-150g of rump steak with a small handful of cashews
Meal 2 – 100-150g of chicken, avocado, and mixed vegetables
Meal 3 – 100-150g of salmon, mixed vegetables and 50-100g of sweet potato.
If having 5 meals, they would look the same as the meals above.
Supplements / Peptides / Hormones:
Supplementation varies greatly depending on individual deficiencies and needs, but here is a list of supplements that could be beneficial in regards to fertility. Not all are directly related, but the indirect effects can also improve fertility. The other benefit is that optimal nutrient status of the parents pre-conception carries over to the baby which sets them up for higher IQ, emotional well-being, and greater health in general. It also increases the chances of a successful pregnancy, minimizing any potential complications. It will also help the mother with recovery and minimizing the chances of any post-natal depression and things of that nature.
Betaine HCl and pepsin – support digestion and absorption of nutrients. This is important for fertility as it ensures that essential nutrients are effectively utilized by the body. There is also some research in animals that show that betaine can lower homocysteine. Elevated homocysteine levels have been linked to both male and female fertility issues.
D3+K2 – low D3 levels have been correlated to lower sperm count and motility. Vitamin K2 may also improve sperm count and maturation. For women with PCOS and endometriosis, vitamin D3 has been shown to help metabolic markers and regulate menstrual cycles. Vitamin K2 improves insulin sensitivity which is also beneficial for women with PCOS.
Carnitine – L-carnitine improves mitochondrial function and helps shuttle fatty acids into cells, among many other things. L-carnitine supplementation can enhance sperm motility, morphology, and concentration. Its antioxidant properties can lower reactive oxygen species that can damage sperm. L-carnitine helps maintain optimal testosterone and LH levels. Generally, 2g taken 3-5 times per day, in the earlier part of the day. Studies suggest that women who take L-carnitine have higher quality embryos, implantation rates, and pregnancy rates as compared to the group without carnitine.
Omega 3 / fish oil – have so many benefits to health. Omega-3’s are anti-inflammatory, anti-oxidative, and can improve insulin sensitivity. They can improve sperm count and motility. For women, omega 3’s can help with conditions such as PCOS and endometriosis. They may also improve the probability of conception by decreasing the risk of pregnancy loss.
Multi-vitamin – acts as an insurance policy to nutrient deficiencies.
Vitamin E – anti-inflammatory, anti-oxidant properties. Vitamin E may protect mother and baby throughout the reproductive process, helping to prevent miscarriage, premature birth, pre-eclampsia, and intrauterine growth restriction. Vitamin E can also support optimal hormone balance, particularly estrogen and progesterone which regulate menstrual cycles and support conception. It may also increase the thickness of the uterine lining which is important for implantation. In men, can improve sperm motility and morphology.
Iodine – In men, optimal levels of iodine are associated with better semen concentration and semen count. In women, studies have suggested a 50% decreased chance of falling pregnant when iodine levels were deficient in comparison to women with optimal levels of iodine. In-utero iodine deficiency has been associated with ADHD, depression, mental retardation, poor height and bone maturation. Iodine deficiency is associated with lower IQ and children born to mothers with lower iodine levels also poorer educational outcomes.
NAC – is an antioxidant that can combat oxidative stress. Oxidative stress can damage eggs and the uterine environment. By lowering oxidative stress NAC may lower the risk of miscarriage. NAC can also help women who have PCOS as it improves insulin sensitivity and in turn can help regulate menstrual cycles. NAC may improve ovulation quality and increase the number of mature eggs released during the menstrual cycle. For men, the antioxidative benefits protect sperm from oxidative stress, increasing sperm motility. NAC has also been shown to improve sperm count and overall reproductive performance.
Alpha lipoic acid – another antioxidant that protects from oxidative stress and improves insulin sensitivity. It also supports detoxification, can decrease inflammation, lower cortisol levels, and is useful in reversing mitochondrial dysfunction. Alpha lipoic acid works synergistically with omega-3’s and carnitine. ALA can also recycle other antioxidants such as vitamin C, vitamin E, and glutathione. In women, it can improve ovarian function and egg quality. In men, it has been shown to enhance sperm motility, concentration, and morphology, reducing DNA damage and improving overall sperm health.
B complex – the B vitamins play important roles in many bodily functions, including energy production, the formation of red blood cells, and maintaining healthy skin, brain, and nerve cells. They can reduce homocysteine levels and reduce oxidative stress. Lowering homocysteine levels and improving metabolic profiles in women with PCOS can enhance fertility outcomes. Improving hormonal balance and maintaining regular menstrual cycles is another benefit attributed to vitamin B6. Higher levels of riboflavin, folate, and vitamin B12 are associated with better embryo quality and clinical pregnancy outcomes in women undergoing IVF-ET treatments. For men, the B vitamins can improve sperm count and motility, and vitamin B12 has been associated with higher testosterone levels in men with infertility. B12 helps to prevent DNA damage in sperm cells.
Magnesium – improve insulin sensitivity, helps absorb and utilize nutrients. Improve sleep. Helps you fall asleep and improve the length and quality of slow wave sleep. Magnesium is involved in over 300 enzymatic reactions in the body, including those that support chemical reactions, energy production, and hormone regulation. Magnesium can improve egg and sperm quality, enhance blood flow to reproductive organs, and reduce inflammation.
Zinc – low levels are linked to infertility, low testosterone production, and prostate cancer. Due to the increase in testosterone levels, there is often an increase in sex drive. In women, zinc helps with fertility as zinc is involved with the growth process of the egg. If women are deficient in zinc the egg won’t develop properly and ovulation doesn’t occur leading to infertility.
Vitamin C – has many overall health benefits. Reduces oxidative stress, can lower cortisol, improve / support immune function, support detoxification, to name a few things. In terms of fertility, studies in animals have shown that low vitamin C intake can lead to a state of subfertility, reduce overall ability to produce offspring, and adversely impact pregnancy outcomes and neonatal growth. Protection against oxidative damage improves egg quality and enhance the chances of successful fertilization and pregnancy. Vitamin C can improve cervical mucus which may make it easier for sperm to reach the egg. Vitamin C supplementation has been shown to improve sperm motility, morphology, and count in infertile men.
CoQ10 – Improve blood flow, oxygen delivery, the production of ATP, and slow the process of lipid peroxidation. CoQ10 increases fertility in men. It is an important nutrient throughout pregnancy “The placenta contains a lot of CoQ10 and CoQ10 in the placenta protects the baby from oxidation and helps to prevent preeclampsia. This helps prevent birth defects because preeclampsia can lead to malnutrition and the subsequent slow growth of the fetus.”
“A low CoQ10 level is correlated with spontaneous abortion. During lactation, it is important to take CoQ10 as breast milk functions as an antioxidant and CoQ10 is largely responsible for that.”
Melatonin – Support circadian rhythm, immune system, antioxidant status. Help with falling asleep.
Kisspeptin – is responsible for triggering puberty and controlling fertility. It stimulates the release of reproductive hormones, helps to regulate menstrual cycles, improves fertility, and supports hormonal health in general. Kisspeptin leads to an increase in testosterone in men. It increases LH and FSH. Kisspeptin also enhances sexual arousal and improves sperm quality.
Thymosin alpha-1 – can enhance fertilizing capacity of sperm.
Testagen – peptide bioregulator that can improve reproduction function in men. It works on the pituitary gland, increasing LH and FSH, and optimizes testosterone and thyroid function. Low LH leads to low testosterone levels. If you don’t have enough FSH, sperm production decreases which leads to decreased fertility.
Testoluten – natural peptide bioregulator than supports testicular function and the male reproductive system. Can improve sperm quality and motility, and can restore testosterone to optimal levels. Can increase libido and fertility.
Zhenoluten – natural peptide bioregulator that supports female reproduction. Regulates menstrual function and hormonal status. Normalizes the production of estrogen and progesterone. Can support libido, PMS, PCOS, endometriosis, and cysts, among many other things.
Thyreogen – natural peptide bioregulator that normalizes thyroid function. It doesn’t matter if hyper or hypo, Thyreogen supports thyroid function. It won’t push someone is hyper thyroid too high. It will bring it back down to an optimal level. If low (hypo), it will increase thyroid function.
GPL Femme – blend of peptide bioregulators to support female health including reproduction, nervous, and vascular systems. Peptide bioregulators work better in combination. This is a good all-round option instead of buying all peptide bioregulators individually. It can save you money this way and takes away and makes it simple for those that may not want to make their own stack.
GPL Man – same as above but tailored to male health.
Erectogenon – support erectile function and sex drive
Desiccated thyroid – support thyroid function. Both hypothyroidism and hyperthyroidism can lead to low fertility by interfering with ovulation. In men, hypothyroidism can impair sperm production, affecting the volume of semen and the density of sperm, as well as the size, shape, and motility of sperm.
There are many more products you could take like chlorine dioxide, ethyl pyruvate, Alarelin, Triptorelin, GIP, Epitalon, BPC-157, Libidon, tribulus, the list could go on and on.
You don’t take all of the products mentioned above at the same time. They are just suggestions as to what you could take to help increase fertility. As mentioned earlier on, it depends on your individual nutrient status, health conditions, weaknesses / vulnerabilities etc. The hope of this article is to give some ideas and areas to work on to improve fertility.
You can’t go wrong by trying to improve your health.
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