how to increase male fertility?
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To increase male fertility, several strategies can be adopted based on insights from on the . Here are the key recommendations:
Keep the Testicles Cool
- Avoid Hot Environments: Stay away from hot tubs and saunas during the conception period. If using a sauna, apply an ice pack to the testicles to keep them cool.
- Laptop Use: Avoid placing laptops directly on your lap, as they can generate heat. Instead, use a table or desk.
- Seating Time: Limit the amount of time spent sitting, which can raise scrotal temperature. Consider using a standing desk when possible.
Weight Management
- If overweight (over 20% body fat), focus on losing weight to improve hormone levels and sperm health. Lean individuals should maintain caloric intake to support testosterone levels 1.
Supplementation
- Zinc: Supplementing with zinc (approximately 120 mg twice daily with meals) can significantly increase testosterone, sperm count, and testicular size 2.
- Shilajit: This mineral-rich substance may improve testosterone levels and overall sperm quality 3.
- CoQ10: Suggested dosages of 100-400 mg daily can enhance mitochondria health, which is crucial for sperm quality 4.
- Tongkat Ali: Taken at 400 mg daily, this herb may elevate free testosterone levels and improve libido 5.
Overall Health
- Maintain a balanced diet, reducing processed foods and optimizing nutritional intake for hormone production and fertility.
Additional Considerations
- Discuss potential genetic issues, such as the cystic fibrosis gene, with a healthcare provider if fertility concerns arise.
These practical steps can enhance male fertility prospects effectively. For deeper insights, consider listening to the full episode titled "How to Optimize Fertility in Males & Females" on the .
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