The Wim Hof Method: The cure for men’s sperm health?
Want to biohack your way to better sperm health?? Well I have just the remedy!
The famous iceman is taking on the world’s health issues and transforming them through breath, cold dipping while becoming committed, conscious and empowered.
I spent a week in Poland exploring the method and got first-hand experience of the science behind the method and a practical exploration of the power of the method and the man behind it.
Why you may ask can it help with male fertility??
Well, part of the work that I do with both male and females and fertility uses breathwork to access blocks in the mind and body and releasing them through the breath. Each day in Poland we breathed, release and realigned the mind and body and this is the very tool to release blocks in the mind and body with regards to fertility.
PH & THE BREATH
Breathwork is all about flooding the body with oxygen which consequently reduces acidity in the body. For male sperm to exist in a healthy environment, the fluid that carries the sperm must be slightly alkaline.
Semen pH is an indicator of acidity or alkalinity of the seminal fluid. Under normal conditions, semen is slightly alkaline with a pH ranging from 7.2-8.0 according to WHO guidelines. Semen helps nourish and protect sperm. Having the optimum pH level in semen is important to keep sperm cells healthy and mobile, while the alkalinity helps to neutralise the acidic vaginal environment. If the semen pH is abnormal, either acidic or too alkaline, it can interfere with the sperm quality, causing subfertility or infertility.
STRESS AND BREATH
We know that when attempting to conceive, stress is a big factor in affecting ones fertility. This is why breathwork is also great for reducing the stress and cortisol levels in the body.
Your breath brings oxygen into your body so that you can thrive. When you are physically or emotionally stressed, it affects how you breathe. Breathwork helps to calm your stress and bring balance to your body. The basic idea of breathwork is to release toxins and stress when you breathe out and nourish your mind and body when you breathe in.
Breathwork may also have a positive impact on your central nervous system. When you feel stressed, your breath tends to become fast and shallow. This limits the oxygen entering your bloodstream. Your brain tells your body that there is a threat, and your body responds in fight or flight.
When you take time to slow down and purposefully breathe deeply and slowly, you tell your brain that everything is OK. Your brain communicates to your body that it’s safe to relax. The fight or flight response decreases, and your body can begin to function normally again.
ICE & IT’S COOLING EFFECT
It's important to understand why excessive heat can harm sperm quality. Dr. Huberman states that heat can be detrimental to sperm, negatively affecting their quality and numbers. A major cause of reduced sperm quality and count is a varicocele, which is like varicose veins in the testicular region. This leads to blood pooling and an overall increase in temperature, damaging sperm quality.
With this information in mind, we can explore the question: can deliberate cold exposure counteract these effects and improve sperm health?
The short answer is yes it can.
According to Dr. Huberman, there is a growing body of evidence suggesting that deliberate cold exposure can indeed have a positive impact on various aspects of health, including brain function, metabolism, and brown fat stores. Cold exposure has already proven beneficial for sports performance, cognitive performance, mood regulation, and sleep quality.
However, when it comes to sperm quality, the data shows that cold exposure can be healthy for sperm, not because cold directly supports testosterone or sperm quality, but because cold essentially reduces heat. As a result, utilizing cold exposure techniques, such as wearing "snowballs" (gel-pack cold briefs) or immersing in cold water for 1 to 3 minutes daily, can indirectly improve sperm quality by reducing the testicle's temperature.
"If you're going to use deliberate cold exposure to improve sperm quality, can it work? Yes, indeed it can work, either indirectly by increasing testosterone or directly by improving sperm quality, but both of those effects are likely to be indirect by virtue of reducing the temperature of the testicle overall, not because there's any sort of magic effect of cold on the testicle." - Dr. Andrew Huberman
Deliberate cold exposure might be the next trend for those exploring natural ways to boost their fertility and overall health. As Dr. Huberman's findings reveal, cold exposure may very well unlock surprising new horizons for those struggling with fertility issues.
ICE & STRESS
The ice also offers an amazing antidote by increasing our own dopamine levels by 250% and reducing cortisol levels.
The mechanism by which stress affects the quality of semen is not fully understood yet. According to researchers, stress may cause the release of steroid hormones such as glucocorticoids, which can decrease testosterone levels as well as sperm production. Oxidative stress is another possibility and has been found to adversely impact semen and sperm quality and fertility.
Besides the link between the quality of semen/sperm and stress, one study focused on the subjective as well as objective assessment of stress and confirmed the close association between stress and sperm concentration, appearance and motility in semen.
One study by Jurewicz et al. included 179 men with sperm counts ranging from normal (15-300 million/ml) to lower than average (a condition known as oligospermia), at >10-15 million/ml. The results showed that stressful work periods negatively affect semen volume and the percentage of progressive spermatozoa. These had an adverse impact on semen quality and fertility. This confirmed the adverse effects of occupational stress on semen quality.
Another study at Soroka University Medical Center in Beer-Sheva, Israel, and the Ben-Gurion University of the Negev (BGU) found that prolonged stress, as in soldiers on active wartime duty, reduced sperm quality. There was a 47% increase in chances of impaired sperm motility with samples obtained during a stressful time compared to those obtained during normal periods. Poor sperm motility thus affects the chances of successful fertilization.
Researchers at Rutgers School of Public Health and Columbia University's Mailman School of Public Health confirm these correlations. According to them, stress affects the concentration and morphology of sperm, and also its ability to fertilize an ovum. Using both subjective and objective assessments, they found semen quality to be inversely proportional to mental stress. Workplace stress affected testosterone levels and could therefore impact the reproductive health of these men. The sperm quality of unemployed men was also lower than that of employed men.
Cortisol, often referred to as the "stress hormone," plays a crucial role in the body's stress response. It helps regulate blood pressure, blood sugar levels, and immune system function. However, chronic stress can lead to an overproduction of cortisol, which can have detrimental effects on our health.
When we immerse ourselves in an ice bath, our body undergoes a series of physiological responses. The cold temperature stimulates the autonomic nervous system, triggering vasoconstriction and reducing inflammation. This process can help alleviate muscle soreness and promote recovery.
In addition to the physical benefits, ice baths also offer psychological advantages. The immediate exposure to cold water releases endorphins, which are known as "feel-good" hormones. This can result in an instant mood boost and a sense of relaxation.
Research has shown that cold exposure, such as ice baths, can lead to a reduction in cortisol levels. This decrease in cortisol can have long-term benefits for stress management and overall well-being. Regular cold immersion has been linked to improved sleep quality, enhanced immune function, and increased resilience to stress.
EMPOWERED HEALTH
Testosterone is a vital hormone for the health and well-being of a man. When we are in a victim mindset or suffering with feelings of disempowerment, our body feels it and this can lead to low testosterone levels and thus poor sperm quality.
However, when we feel strong, empowered and in control of our mind, body and health men’s testosterone levels are high. Wim Hof’s method is very much about being committed to one’s own health and happiness and avoiding giving our power away to bigger entities such as big pharma.
The three pillars of the WHM are revolutionary in upgrading not just men’s but women’s fertility health too.
The benefits of deliberate cold exposure aren’t just limited to men. Dr. Huberman explains that women can also experience improved fertility and hormone regulation through cold exposure, as it helps control cortisol levels and restrict stress. Immersing in uncomfortably cold water for 1 to 3 minutes early in the day can trigger a surge of adrenaline and dopamine, which can have long-lasting effects when done consistently. This practice can restrict maximum cortisol release during a limited time frame, reducing the likelihood of excessive cortisol levels later in the day.
High cortisol levels might not only disrupt sleep but are also correlated with several hormonal effects and general health issues that could negatively impact fertility. As such, cold exposure plays an indirect yet positive role in regulating hormone levels and improving the overall fertility process.
Add in the breathing and you’re flying.
I look forward to seeing more science on the connection between the popularity of the WHM and rising fertility rates. Watch this space.
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