“talked about some of those metrics as well and those include things like l-carnitine coenzyme q10 why would those be potentially useful and i should mention when having discussions with”
“sperm and egg health and quality all all three of them say yeah i recommend to my patients coenzyme q10 i recommend to my patients some l-carnitine some fertility experts will also recommend other things and for that i'll just cue”
“their egg quality or their sperm quality, I suggest they do it if they can afford it. And that's L-carnitine and coenzyme Q10, both of which have been shown to, well, in the case of males, to improve sperm motility, not so much count, but motility and quote unquote quality, because that's a multi-metric label, quality, as well as egg quality.”
“Some people will actually do the injectable form of L-carnitine. And then with coenzyme Q10, the dosage recommendations vary. I'll point you to Natalie's podcast with me. We'll put a link to that particular segment in the show note caption. But these are the things that seem to help with egg quality and sperm quality.”
“So I want to be really clear. I'm not saying that the linchpin factor in fertility is coenzyme Q10 or it's L-carnitine. It's going to be multivariate. I think the most important thing is to set a context for overall reproductive health. So that's going to be body-wide, keeping inflammation relatively low through the low inflammation diet, exercise being critical.”
“It's very inexpensive. So my suggestion would be just to be on the safe side. If you're going to take Alpha-GPC pretty regularly, and you didn't mention how often you're doing these workouts late in the day, I don't know if this is five days a week, or if this is three days a week, I would say anytime you're going to take Alpha-GPC, you should take 600 milligrams of garlic along with it.”
“that you need to get a really terrific workout in. And that doesn't require taking anything. And if you happen to take Alpha-GPC too, now you're doubling up these tools, right? So when I say we vastly underestimate, you know, most people just kind of go into the gym, they're looking at their phone. So if you can afford to,”
“I recommend make your workouts for you, pour everything you can, hand into them mentally and physically. Maybe use Alpha-GPC once, maybe twice, maybe three times a week, offset that TMAO effect. And then there's another piece to this, which is how can you ensure that you get the best possible sleep coming off a workout, regardless of what you took, okay?”
“and others who are working out late in the day, if you do these things, right? Sometimes alpha GPC, sometimes no. Get your head straight before you go in the gym so you can really focus. That's the main one, I have to say. You know, I was recently down in Spain working out with six-time Mr. Olympia, Dorian Yates.”
“or maybe you just get two times a week to work out. Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented, foods, get enough protein, et cetera. Whatever that means to you. If you're a vegan vegetarian or you're, you know, eat meat, you know, everyone has their different, you know, kind of regimens,”
“inflammation diet. And I mentioned there's one thing specifically that has been shown in the human literature to reduce inflammation, and that's low sugar fermented foods. Highly overlooked, highly beneficial. This has been shown in a beautiful study from my colleagues, Justin Sonnenberg and Christopher Gardner at Stanford University School of Medicine.”
“get your system acclimated to it.. You don't want to go from no low sugar fermented foods to tons of them, but slowly adding a few servings a day, one serving, two servings, up to about four servings a day, which isn't very much, by the way. A few spoonfuls here, some Bulgarian yogurt there,”
“some l-carnitine some fertility experts will also recommend other things and for that i'll just cue you to natalie crawford's excellent book on the titled the fertility formula as well as her podcast”
“And L-carnitine can be taken orally as capsules. Typically those are higher dosages. So those can be as high as, you know, 500 milligrams or 750 milligrams a day. You don't absorb as much of it when you take it orally. Some people will actually do the injectable form of L-carnitine. And then with coenzyme Q10, the dosage recommendations vary. I'll point you to Natalie's podcast with me.”
“So I want to be really clear. I'm not saying that the linchpin factor in fertility is coenzyme Q10 or it's L-carnitine. It's going to be multivariate. I think the most important thing is to set a context for overall reproductive health. So that's going to be body-wide, keeping inflammation relatively low through the low inflammation diet, exercise being critical.”
“but slowly adding a few servings a day, one serving, two servings, up to about four servings a day, which isn't very much, by the way. A few spoonfuls here, some Bulgarian yogurt there, maybe some low sugar kombucha there, and you're getting essentially what they quote unquote prescribed in this diet for the subjects.”
“inflammation but the low sugar fermented foods is a recommendation that you know i've certainly adopted into my own life i eat bulgarian yogurt i eat sauerkraut it's you have to eat the type that needs to be refrigerated and the low sugar part is important so no we're not talking about beer we're not talking about sweetened pickles we're not talking about that sort of thing we're”
“and other cardiovascular insults. And so that's something to pay attention to. There is some literature that suggests that taking 600 milligrams, 200 milligrams of garlic, pretty much any time in the 24 hour period that you take Alpha-GPC, but probably best to just take them together.”
“I don't know if this is five days a week, or if this is three days a week, I would say anytime you're going to take Alpha-GPC, you should take 600 milligrams of garlic along with it. Or if you can't do it along with it, take it at some point in the next 12 to 24 hours to try and offset this TMAO. I think you'll notice also that if you take”
“it will negatively impact your sperm count. It will negatively impact your sperm count. It can be partially to completely offset by taking HCG, which is typically taken, you know, something like 500 IUs three times a week. Some people will do higher doses, et cetera, alongside the testosterone therapy.”
“And whether you can bring that sperm count back up with HCG and other therapies later on, usually the answer is yes, but sometimes the answer is no. So you want to be very careful, very, very careful about using exogenous testosterone.”
“in the first hour after waking. Of course, if you wake up before the sun comes out, you're gonna have to wait. A 10,000 lux artificial light can be beneficial in those circumstances. I don't have any relationship to any company that sells them, but they're out there on the internet. They're all basically equally effective. If you get outside and you can walk eastward,”
“I do think you should drink some just good old water every once in a while, but if you're getting a lot of your liquids from, you know, I drink a lot of yerba mate or coffee, you're getting hydrated, okay? Also drink some water if you can. And then we know that exercise, nutrition, and social connection are also vital.”
“to improve sleep perhaps perhaps other things as well, some don't. Some will recommend DHEA, others not. So here, I'm just going to focus on the overlap in the Venn diagram, as they say, where everyone says, yep, I recommend that to my patients.”
“It's probably a good idea to be ingesting some garlic regularly anyway. These garlic capsules aren't stinky like garlic. Some people like the smell of garlic. Others don't, but it's not going to give you garlicy breath. It's very inexpensive. So my suggestion would be just to be on the safe side.”
“especially if it's a moderate to high intensity workout, that you should eat something. There's some literature out there that suggests that the slower digesting proteins, such as milk proteins, casein, you could have some Greek yogurt, you could get some, you know, casein, you could get some, you know, protein powder if you wanted, it's easily available out there.”
“beer we're not talking about sweetened pickles we're not talking about that sort of thing we're talking about the stuff that has to be in the refrigerator natto kimchi and so on and really striving for the low sugar variety so low inflammation diet okay that's enough about diet i touched a little bit on trt in discussions with the other people i mentioned earlier in this”
“The one very well supported way is to test yourself on smells. To actually take a lemon, you will probably also want a quite different smell, maybe a rose, maybe some chocolate. This could be a fun one to do. Any number of different smells. Let's avoid noxious smells, and I'll tell you why you can avoid noxious smells in this, because there's a hardwired pathway for that.”
“maybe some low sugar kombucha there, and you're getting essentially what they quote unquote prescribed in this diet for the subjects. What they saw is that many inflammatory markers were significantly reduced in the low sugar fermented food group. Whereas in the fiber addition group, they found something interesting.”
“episode that she did with us where she gets into some details of some other things that can be beneficial because some experts will recommend things like low-dose melatonin at night presumably to improve sleep perhaps perhaps other things as well, some don't. Some will recommend DHEA, others not.”
“beer we're not talking about sweetened pickles we're not talking about that sort of thing we're talking about the stuff that has to be in the refrigerator natto kimchi and so on and really striving for the low sugar variety so low inflammation diet okay that's enough about diet i touched a little bit on trt in discussions with the other people i mentioned earlier in this”
“it's easily available out there. Any number of different, you know, quality brands will work. Maybe a bowl of oatmeal, some starch after you work out to replenish glycogen stores. These are all good things to do, even in that final hour before sleep. And no, it's not gonna completely nuke your growth hormone levels during sleep.”
“Personally, I have family members who will take some Psyllium husk, like a small amount of Psyllium husk. It's very inexpensive to increase fiber. So you could do that route, but ideally eating fruits and vegetables plus maybe a little bit of that for increasing fiber is going to benefit most people in terms of colon health and reducing inflammation.”
“inflammation but the low sugar fermented foods is a recommendation that you know i've certainly adopted into my own life i eat bulgarian yogurt i eat sauerkraut it's you have to eat the type that needs to be refrigerated and the low sugar part is important so no we're not talking about beer we're not talking about sweetened pickles we're not talking about that sort of thing we're”
Also filed under Fermented Foods
“some l-carnitine some fertility experts will also recommend other things and for that i'll just cue you to natalie crawford's excellent book on the titled the fertility formula as well as her podcast episode that she did with us where she gets into some details of some other things that can be beneficial because some experts will recommend things like low-dose melatonin at night presumably”
“including coffee and caffeine, the literature, just doesn't support that. I do think you should drink some just good old water every once in a while, but if you're getting a lot of your liquids from, you know, I drink a lot of yerba mate or coffee, you're getting hydrated, okay? Also drink some water if you can.”
“I do think you should drink some just good old water every once in a while, but if you're getting a lot of your liquids from, you know, I drink a lot of yerba mate or coffee, you're getting hydrated, okay? Also drink some water if you can. And then we know that exercise, nutrition, and social connection are also vital.”
As referenced on air, with the quote and the moment. Reported, not evaluated.
“This has been shown in a beautiful study from my colleagues, Justin Sonnenberg and Christopher Gardner at Stanford University School of Medicine. People were given either a low sugar fermented food, sort of call to action to eat more of those each day or increase their fiber intake pretty markedly.”
“This has been shown in a beautiful study from my colleagues, Justin Sonnenberg and Christopher Gardner at Stanford University School of Medicine.”