How much creatine should I take to build muscle, as a 5' 2" woman weighing in at around 135 lbs with an active lifestyle?

Andrew Huberman recommends that individuals lighter than 180 pounds may benefit from taking around 3 to 5 grams of creatine monohydrate daily 1. For individuals who are heavier, around 10 to 15 grams might be suggested if your weight exceeds 220 pounds. The recommendations vary based on body weight, and often there is an emphasis on adjusting the creatine dose accordingly. Dr. Huberman also takes 5 grams of creatine monohydrate daily for tissue volumizing, exercise benefits, and cognitive effects 2.

Additionally, in an episode discussing headaches, he indicates that 5 to 10 grams per day of creatine monohydrate, depending on the weight, is typical for performance enhancement and can also be effective for other health benefits 3.

However, these recommendations are general and it's important to consult with a healthcare professional before starting any new supplement regimen, especially since individual needs can vary significantly and the information may not be tailored to your exact profile of 5' 2" and 135 lbs with an active lifestyle.

To optimize fertility, there are various strategies that can be both behavioral and nutritional. Here are some key takeaways from the Huberman Lab:

1. Moderate Alcohol Consumption: Chronic alcohol consumption can lead to inflammation, negatively impacting egg and sperm quality. Limit to one or two drinks a week and abstain during pregnancy 1.

2. Nutrition and Supplements: A good diet and certain supplements are beneficial for overall hormonal function and can improve egg and sperm quality 2.

3. Sleep: Adequate sleep is essential for cellular repair and reducing inflammation, which is crucial for reproductive hormone systems and the quality of eggs and sperm 2.

4. Managing Stress: Focusing on stress-management techniques can boost overall fertility and well-being 3.

   Optimizing Fertility

   Natalie Crawford

   Andrew Huberman

   Discover the impact of lifestyle choices on fertility and pregnancy success rates. Learn about the correlation between alcohol consumption, inflammation, and egg/sperm quality, and gain insights on how to optimize your chances of conceiving naturally.

   

   Huberman Lab

   Dr. Natalie Crawford: Female Hormone Health, Fertility & Vitality

   Explore similar conversationsView full episode summary

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5. Exercise: Regular exercise can support fertility by improving mitochondrial function 3.

6. Optimal Intercourse Strategy: Andrew Huberman advises that couples maximize the concentration of healthy sperm by abstaining from ejaculation about two or three days before ovulation, then introducing as much semen as possible into the female reproductive pathway on the day before and the day of ovulation 4.

Remember that these general recommendations may not fully apply to individual circumstances. For personalized advice and to address any fertility challenges, consulting with a healthcare provider or fertility specialist is recommended.

When trying to conceive, the ideal frequency of sexual intercourse can depend on individual couples' lifestyles and preferences. Here are some insights based on the Huberman Lab:

1. Frequency Around Ovulation: Intercourse close to ovulation (before, during, and sometimes after) can be advantageous for conception. Recommendations often suggest intercourse every other day leading up to the day of ovulation, starting about three to four days out 1. This approach helps ensure a high concentration of sperm during the fertile window.

2. Daily Intercourse During Fertile Window: For couples that usually have sex daily, continuing that frequency ensures sperm presence throughout the fertile period. On the day of ovulation, daily intercourse deposits the same sperm whether it's in smaller continuous loads or one big group 2.

3. Managing Stress: Stress can impact fertility and the act of trying for pregnancy can become stressful itself. To alleviate this, couples not accustomed to daily sex might opt for intercourse every other day leading up to ovulation to prevent sexual burnout 2.

4. Sperm Concentration: Abstaining from ejaculation for two or three days before the day of ovulation is another method suggested to maximize sperm concentration during intercourse. This is commonly recommended when preparing for sperm analysis or reproductive treatments like intrauterine insemination (IUI) or in vitro fertilization (IVF) 2.

It's important to note that every couple is different, and what matters most is finding a rhythm that aligns with both partners' wellbeing and reduces stress while attempting to conceive. For personalized advice, couples should consult healthcare professionals specialising in fertility.