Code to Conception

Daily micro-protocols for the 90-day miracle window

Day 71 of 90

| December 20, 2025 |

🔬 Pre-Bump Biology  

Boost testosterone while calming night-time stress and you stack the deck for sperm quality. Tongkat ali upregulates Leydig-cell steroidogenesis and improves the T:cortisol ratio; evening light hygiene raises melatonin and steadies GnRH/LH/FSH signaling. Together, you support spermatogenesis, erectile function, and the hormonal rhythm conception depends on.

🧬 Protocol Drop  

Today’s Allopathic Protocol:
Take 200 mg/day tongkat ali (standardized water extract; eurycomanone ~0.8–1.5%) with breakfast for 12 weeks. Track TT/FT/SHBG/LH/FSH/E2 at baseline and week 10–12. Avoid if you have liver disease or prostate cancer risk; do not use in women trying to conceive.

Today’s Holistic Protocol:
3 hours before bed, drop melanopic EDI ≤10 lux (use warm dim lamps or true blue-blocking glasses). 30–60 min pre-bed, drink 1 cup chamomile tea (2–3 g flowers, 5–10 min steep). Finish with 10–20 min gentle static stretching plus slow nasal breathing (~6 breaths/min).

👉 Read more on Tongkat Ali & Testosterone.
👉 Read more on Evening Light & Melatonin.

📚 Glossary Pop  

Melanopic EDI: A light-at-the-eye measure that reflects how strongly your lighting stimulates the circadian system via melanopsin cells. Keeping evening melanopic EDI at or below ~10 lux lets melatonin rise and protects reproductive hormone timing.

Want to learn more?

Chinnappan, S. M., George, A., Pandey, P., Narke, G., & Choudhary, Y. K. (2021). Effect of Eurycoma longifolia standardized aqueous root extract (Physta®) on testosterone levels and quality of life in ageing male subjects: A randomized, double-blind, placebo-controlled multicentre study. Food & Nutrition Research, 65, 5647. https://doi.org/10.29219/fnr.v65.5647

Leitão, A. E., Vieira, M. C. S., Pelegrini, A., da Silva, E. L., & Guimarães, A. C. A. (2021). A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM). Maturitas, 145, 78–85. https://doi.org/10.1016/j.maturitas.2020.12.002

Talbott, S. M., Talbott, J. A., George, A., & Pugh, M. (2013). Effect of tongkat ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, 10(1), 28. https://doi.org/10.1186/1550-2783-10-28

Brown, T. M., Brainard, G. C., Cajochen, C., et al. (2022). Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS Biology, 20(3), e3001571. https://doi.org/10.1371/journal.pbio.3001571

Liset, R., Grønli, J., & Henriksen, R. E. (2022). A randomized controlled trial on the effect of blue-blocking glasses on melatonin and sleep during pregnancy. Neurobiology of Sleep and Circadian Rhythms, 12, 100074. https://doi.org/10.1016/j.nbscr.2021.100074

Chen, H. G., Sun, B., Chen, Y. J., Chavarro, J. E., Hu, S. H., Xiong, C. L., Pan, A., Meng, T. Q., Wang, Y. X., & Messerlian, C. (2020). Sleep duration and quality in relation to semen quality in healthy men screened as potential sperm donors. Environment international, 135, 105368. https://doi.org/10.1016/j.envint.2019.105368