Sugar Out, Strength In: The 90-Day Fertility Double-Boost

November 11, 2025

In partnership with

Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 32 of 90

| November 11, 2025 |

🔬 Pre-Bump Biology  

Sugar-sweetened drinks push insulin and fructose into overdrive—lowering SHBG, spiking inflammation, and dragging down semen quality and fecundability. Add in three weekly strength sessions and you flip the script: better insulin control, higher SHBG, calmer inflammation, and stronger mitochondria—conditions linked to better ovulation, sperm counts, and implantation odds.

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🧬 Protocol Drop  

Today’s Allopathic Protocol:
Perform full-body strength training 3×/week for 12 weeks: 6–8 compound lifts (squat/hinge/press/pull), 2–3 sets of 6–12 reps at 60–80% 1RM, 60–120 s rest. Add 1–2 moderate cardio sessions (20–40 min) to support weight maintenance.

Today’s Holistic Protocol:
For the next 90 days, eliminate SSBs (soda, energy drinks, sweet teas). Replace with 12–24 fl oz (355–710 mL) plain or sparkling water plus lemon/lime. No sugary drinks after 6–7 p.m. Keep added sugars <10% of calories (ideally <6%).

👉 Read the summary on strength training for fertility.
👉 Read the summary on swapping SSBs for water + citrus.

📚 Glossary Pop  

Sex Hormone–Binding Globulin (SHBG): A liver-made protein that binds sex hormones like testosterone and estrogen. Higher SHBG keeps free (active) androgens in check—important for ovulation regularity and metabolic health in women, and for an optimized hormonal milieu that supports sperm production in men.

Forward this to your partner and split the goals: you own the gym plan, they own the drink swap. Then switch next week. Team chemistry = fertility chemistry.
P.S. Tomorrow Teaser
Your next fertility stack pairs movement with purification. We’ll explore how 20 minutes of gentle strength work can jump-start reproductive hormones—and why upgrading your water filtration might quietly protect sperm and egg DNA from hidden toxins.

Want to learn more?

Andersen, E., et al. (2022). Sperm count is increased by diet-induced weight loss and maintained by exercise. Human Reproduction, 37(7), 1414–1424. https://doi.org/10.1093/humrep/deac096

Nasiri, S., et al. (2025). Combined resistance + endurance training improves androgen, inflammation, and insulin markers in PCOS. BMC Endocrine Disorders, 25, 85. https://doi.org/10.1186/s12902-025-01940-7

Hatch, E. E., et al. (2018). Sugar-sweetened beverage intake and fecundability: A prospective preconception cohort study. Epidemiology, 29(3), 369–378. https://doi.org/10.1097/EDE.0000000000000812

Joseph, M. D., et al. (2024). Sugar-sweetened beverage consumption and semen quality in a North American preconception cohort. Andrology, 12(8), 1730–1739. https://doi.org/10.1111/andr.13615

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