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Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 17 of 90

| October 27, 2025 |

🔬 Pre-Bump Biology  

Eggs and sperm live or die by redox balance and timing. Midday greens + berries lower post-meal glucose and inflammation while raising folate and nitric-oxide tone—fuel for chromosomal integrity and implantation. Nightly digital sunset preserves melatonin and tightens sleep architecture—key for oocyte quality and testosterone stability.

🧬 Protocol Drop  

Today’s Allopathic Protocol:
From T-120 minutes before bed, eliminate all screens and keep ambient light ≤10 melanopic lux (very dim, warm, indirect). Black out LEDs in the bedroom and anchor a 7–9-hour sleep window. Repeat nightly for the full 90-day window.

Today’s Holistic Protocol:
At lunch, eat 1 cup raw leafy greens (~30 g) + 1 cup berries (e.g., 148 g blueberries), with 1–2 Tbsp extra-virgin olive oil. If using spinach, pair with a calcium food (e.g., ½ cup yogurt). Choose organic/low-residue berries/greens.

👉 Read the summary on digital sunset for fertility.
👉 Read the summary on greens + berries for fertility.

📚 Glossary Pop  

Melanopic lux (mEDI): A light-measurement that weights brightness by how strongly it activates the eye’s blue-sensitive melanopsin cells—the ones that shut down melatonin. Lower mEDI at night = less melatonin suppression and easier, higher-quality sleep.

Want to learn more?

Schöllhorn, I., Maierova, L., Sander, L., et al. (2023). Melanopic irradiance defines the impact of evening display light on sleep latency, melatonin and alertness. Communications Biology, 6(1), 228. https://doi.org/10.1038/s42003-023-04598-4

Gooley, J. J., Chamberlain, K., Smith, K. A., et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098

Veiga, E. C. A., Marinho, F. V., Esteves, S. C., et al. (2024). Melatonin improves fertilization rate in assisted reproduction: A systematic review and meta-analysis. Clinics, 79, e4558. https://doi.org/10.6061/clinics/2024/e4558

Curtis, P. J., Berends, L., van der Velpen, V., et al. (2022). Blueberry anthocyanin intake attenuates the postprandial cardiometabolic effect of an energy-dense food challenge. Clinical Nutrition, 41(1), 165–176. https://doi.org/10.1016/j.clnu.2021.11.030

Willis, S. K., Hatch, E. E., Laursen, A. S. D., et al. (2022). Dietary patterns and fecundability in two prospective preconception cohorts. The American Journal of Clinical Nutrition, 116(5), 1441–1451. https://doi.org/10.1093/ajcn/nqac213

Chiu, Y.-H., Afeiche, M. C., Gaskins, A. J., et al. (2015). Fruit and vegetable intake and their pesticide residues in relation to semen quality. Human Reproduction, 30(6), 1342–1351. https://doi.org/10.1093/humrep/dev062

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