How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford
In a Nutshell
Fertility serves as a key indicator of overall hormonal, metabolic, and cellular health, with low AMH signaling reduced egg quantity (not quality) and risks like early menopause, warranting immediate testing for proactive planning like egg freezing or natural conception. Optimize fertility and hormone health through five non-negotiables: 7-9 hours sleep, stress reduction, muscle-building exercise, anti-inflammatory high-fiber diets (avoid ultra-processed foods, red meat excess, gluten/dairy if sensitive), and toxin minimization (no cannabis/nicotine/alcohol/NSAIDs outside periods, fragrance-free products, glass over plastic). Supplements like CoQ10, omega-3s, vitamin D, and low-dose melatonin support egg/sperm quality; track cycles/ovulation, stop birth control 3-6 months pre-conception, and advocate for early HRT in perimenopause to extend ovarian lifespan and reduce disease risks.
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Everybody should get an AMH test. It is a very important marker. If you want kids one day, ask your doctor for this test. It is not a test of egg quality. Egg quality involves genetics and egg competency, but AMH is a measure of how many eggs you have. That knowledge can be really impactful for how you view your future and your plan.
Welcome to the Huberman Lab podcast, discussing science and science-based tools for everyday life. Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine. Dr. Natalie Crawford is a double board-certified physician specializing in obstetrics and gynecology, fertility, and reproductive health. Discussion covers actionable steps all women can take to improve reproductive and hormone health to enhance probability of successful pregnancy and because fertility and hormone health are strong correlates of general health and longevity.
Dr. Crawford shares what all women, regardless of age or reproductive goals, can do using lifestyle, nutrition, supplementation, and prescription medical tools she uses in her practice. Honest discussion on biological versus chronological age infertility: age is not just a number, but many women successfully conceive in their 40s. Learn documented knowledge and Dr. Crawford's clinical observations on women's health and fertility.
Dr. Crawford has training, clinical acumen, understanding of new research, and ability to communicate actionable steps for improving female health. She has a new book: The Fertility Formula: Take Control of Your Reproductive Future, focusing on reproductive health, hormone health, and their impact on female health short- and long-term.
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