Cooler Temps, Stronger Sperm: The Dual-Action Fertility Protocol

October 30, 2025

In partnership with

Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 20 of 90

| October 30, 2025 |

🔬 Pre-Bump Biology  

When you lower testicular heat and train smart, you hit fertility from two angles: cooler testes protect sperm DNA and motility, while structured resistance + mind-body work tunes insulin, inflammation, and the HPG axis. Translation: better sperm counts and motility for him, steadier ovulation and implantation conditions for her.

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• Get real-time explanations of your labs & symptoms
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🧬 Protocol Drop  

Today’s Allopathic Protocol:
Lift 3 days/week for 45–60 minutes. Perform 6 compound lifts (squat/hinge/press/pull patterns) at ~60–80% 1RM, 3×10, 60–120s rest. Progress loads weekly when you finish sets with ≤2 reps in reserve. Keep 30 minutes/day of yoga or Pilates on 5–6 days/week (restorative on lift days). Run this for 12 weeks.

Today’s Holistic Protocol:
Adopt a boxers-only policy for 90 days. Wear loose, breathable boxers day and night, avoid sauna/hot tubs, keep the bedroom cool, don’t place laptops on your lap, break up sitting every 30–60 minutes, and limit continuous cycling to ≤60 minutes with a ventilated saddle.

👉 Read the summary on resistance training + yoga for fertility.
👉 Read the summary on the boxers-only, heat-avoidance protocol.

📚 Glossary Pop  

HPG axis (Hypothalamic–Pituitary–Gonadal axis): Your brain (hypothalamus) signals the pituitary to release LH/FSH, which direct the ovaries/testes to make sex hormones and gametes. When insulin resistance and inflammation drop, this hormonal rhythm often normalizes—supporting ovulation and spermatogenesis.

Sync tonight: he lays out breathable boxers; you schedule tomorrow’s lift + 30-minute flow. Small moves, compounding gains.
P.S. Tomorrow Teaser
Tomorrow we go deep on sleep as medicine—how a cool, dark room (18–20 °C, blackout curtains) restores your reproductive hormones overnight—and why pairing it with clean, filtered bedroom air may quietly raise both sperm motility and egg mitochondrial health.

Want to learn more?

Lo Giudice, A., et al. (2024). Physical activity and male fertility: Systematic review and meta-analysis. World Journal of Men’s Health. https://doi.org/10.5534/wjmh.230106

Szigeti, F. J., et al. (2024). Clinical effectiveness of the Mind/Body Program for Infertility on wellbeing and assisted reproduction outcomes: A randomized controlled trial. Human Reproduction, 39(8), 1735–1751. https://doi.org/10.1093/humrep/deae119

Mínguez-Alarcón, L., Gaskins, A. J., Chiu, Y.-H., et al. (2018). Type of underwear worn and markers of testicular function among men attending a fertility center. Human Reproduction, 33(9), 1749–1756. https://doi.org/10.1093/humrep/dey259

Zhang, X., Fan, Z., Wang, Q., et al. (2023). Association between ambient temperature and semen quality among sperm donation volunteers in South China. Environment International, 173, 107809. https://doi.org/10.1016/j.envint.2023.107809

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