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Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 14 of 90

| October 24, 2025 |

🔬 Pre-Bump Biology  

Better sleep lowers cortisol and inflammation; steadier insulin raises SHBG and tames excess androgens. That combo supports the KISS1→GnRH→LH/FSH rhythm, guards egg mitochondria, and reduces sperm oxidative stress. Tonight we pair a pre-sleep breathing reset with a daytime 16:8 eating window to stack wins for ovulation, semen quality, and implantation.

🧬 Protocol Drop  

Today’s Allopathic Protocol:
Adopt 16:8 time-restricted eating for the next 12 weeks: first meal ~12:00, last bite by 20:00, ≥1.2–1.6 g/kg/day protein, training and supplements inside the window. If you have PCOS or irregular cycles, shift earlier (e.g., 10:00–18:00) to maximize SHBG and insulin benefits.

Today’s Holistic Protocol:
10 minutes of nasal diaphragmatic breathing within 30 minutes before lights-out: ~6 breaths/min (4 s inhale / 6 s exhale), exhale longer than inhale, eyes closed, lying or semi-reclined. Do this nightly for 8–12 weeks to improve sleep quality and calm HPA-axis stress.

👉 Read the summary on 16:8 time-restricted eating for pre-conception.
👉 Read the summary on pre-sleep diaphragmatic breathing.

📚 Glossary Pop  

Sex Hormone–Binding Globulin (SHBG): A liver-made protein that binds testosterone and estradiol. Higher SHBG means less free (active) androgen, which helps restore ovulation in PCOS and supports a healthier endocrine environment for conception.

Want to learn more?

Lin, S., Cienfuegos, S., Ezpeleta, M., Pavlou, V., Runchey, M. C., & Varady, K. A. (2024). Effect of time-restricted eating versus daily calorie restriction on sex hormones in adults with obesity. European Journal of Clinical Nutrition, 78(9), 814–817. https://doi.org/10.1038/s41430-024-01461-5

Li, C., Xing, C., Zhang, J., Zhao, H., Shi, W., & He, B. (2021). Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome. Journal of Translational Medicine, 19, 148. https://doi.org/10.1186/s12967-021-02817-2

Doi, S. K., Isumi, A., Yamaoka, Y., Oshima, N., & Fujiwara, T. (2024). The effect of breathing relaxation to improve poor sleep quality in adults using a huggable human-shaped device: A randomized controlled trial. Sleep and Breathing, 28(1), 429–439. https://doi.org/10.1007/s11325-023-02858-5

Balint, E. M., Haas, K., Ruf, M., Dutsch, M., & Ziemssen, T. (2022). A randomized clinical trial to stimulate the cholinergic anti-inflammatory pathway in patients with moderate COVID-19 pneumonia using a slow-paced breathing technique. Frontiers in Medicine, 9, 9574246. https://doi.org/10.3389/fmed.2022.9574246

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