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Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 21 of 90

| October 31, 2025 |

🔬 Pre-Bump Biology  

Nighttime biology is fragile: even dim light can blunt melatonin and derail the HPG axis, while heat and poor air spike oxidative stress that batters eggs and sperm. Pair a dark, cool sleep window with true-HEPA bedroom air to cut ROS, steady hormones, and nudge the odds toward higher-quality embryos and implantation.

🧬 Protocol Drop  

Today’s Allopathic Protocol:
Run a true-HEPA (H13+) purifier sized for ≥5 e-ACH in your closed bedroom 24/7 for the next 90 days. Quick math: ACH = (Smoke CADR × 60) ÷ room ft³. For ~1,300 ft³, pick ≥150–200 cfm. Add activated carbon if you cook with gas or live near traffic; avoid ionizers/ozone.

Today’s Holistic Protocol:
Sleep 7.5–8.5 hours nightly in a 100% dark room (melanopic EDI ≤ 1 lux) set to 18–20 °C. Lock a fixed sleep/wake time (±30 min), cut caffeine 8–12 h pre-bed, and keep screens dim/warm the last 3 hours. Men: avoid hot tubs/heated blankets to protect testicular temperature.

👉 Read the summary on HEPA bedroom filtration & fertility.
👉 Read the summary on dark, cool sleep for reproductive health.

📚 Glossary Pop  

Melanopic lux (EDI): A light-at-the-eye measure that reflects how strongly light stimulates the retina’s melanopsin cells (ipRGCs) that set your body clock. Think of it as how “circadian-bright” the light is—not just how bright it looks. Lower melanopic lux at night preserves melatonin.

Want to learn more?

Hu, J., Li, X., Wang, T., Zhang, Y., & Chen, Q. (2025). Air pollution and live birth in assisted reproductive technology: A meta-analysis. Toxicology Research, 14(1), tfaf028. https://doi.org/10.1093/toxres/tfaf028

Ulziikhuu, B., Enkhmaa, D., Warburton, D., & Baatar, S. (2022). Prenatal HEPA filtration and child cognition (UGAAR randomized controlled trial). Environmental Health Perspectives, 130(7), 077701. https://doi.org/10.1289/EHP10302

Mason, I. C., Grimaldi, D., Reid, K. J., Malkani, R. G., Abbott, S. M., & Zee, P. C. (2022). Light exposure during sleep impairs cardiometabolic function. Proceedings of the National Academy of Sciences, 119(13), e2113290119. https://doi.org/10.1073/pnas.2113290119

Wise, L. A., Rothman, K. J., Wesselink, A. K., Mikkelsen, E. M., Sorensen, H. T., & Hatch, E. E. (2018). Male sleep duration and fecundability in a North American preconception cohort study. Fertility and Sterility, 109(3), 453–459. https://doi.org/10.1016/j.fertnstert.2017.11.037

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