The 70-Minute Workout That DOUBLED Pregnancy Rates

October 03, 2025

Code to Conception

Daily micro-protocols for the 90-day miracle window

| October 3, 2025 |

🔬 Pre-Bump Biology  

Exercise isn’t just for abs—it rewires your fertility. Moderate, mixed training flips on your cellular “energy switch” (AMPK), supercharges mitochondria, slashes oxidative stress, and balances the hormones that drive sperm production, ovulation, and implantation. Clinical trials confirm: consistent pre-conception exercise boosts sperm quality and raises pregnancy odds, especially in men and women with higher BMI.  

🧬 Protocol Drop  

Today’s 1-Step Protocol: 

Commit to three 70-minute sessions per week for 90 days:  

- 25 min brisk aerobic at 64–76% HRmax  

- 25 min resistance at ~70% 1RM (multi-joint lifts, 2–3×8–12 reps)  

- 10 min pelvic-floor/hip mobility  

- 10 min parasympathetic down-regulation (e.g., 4-7-8 breathing)  

Plus two light-activity days (≥7,000 steps). Avoid late-evening intense sessions.  

👉 Read the full study summary

📚 Glossary Pop  

AMPK (AMP-activated protein kinase): Think of AMPK as your body’s fertility “power switch.” When activated by exercise, it improves how cells use energy, drives new mitochondria, and lowers oxidative stress. This directly supports healthier eggs, stronger sperm, and a more receptive endometrium.  

Send this protocol to your partner and block three 70-minute sessions on your shared calendar—it’s your joint fertility training plan.
P.S. Tomorrow Teaser
Everyone’s obsessing over the “peak line” on their ovulation test—but here’s the trap: by the time your LH surge spikes, you may already be too late. New data shows sperm need to be present before the surge for optimal fertilization. If you’re timing sex only to that faint pink line turning dark, you’re cutting your fertile window in half—and slashing your chances.

Want to learn more?

Caldwell, A.E., et al. (2024). Effectiveness of preconception weight loss interventions on fertility in women: A systematic review and meta-analysis. Fertility and Sterility. https://doi.org/10.1016/j.fertnstert.2024.06.019 

Lo Giudice, A., et al. (2024). Effects of physical activity on fertility parameters. World Journal of Men’s Health, 42, 557–564. https://doi.org/10.5534/wjmh.230106 

Donato, F., et al. (2025). Intensity and type of physical activity and semen quality in healthy young men. Fertility and Sterility (in press).  

Andersen, E., et al. (2022). Sperm count is increased by diet-induced weight loss and maintained by exercise or GLP-1 analogue treatment: A randomized controlled trial. Human Reproduction, 37, 1414–1422. https://doi.org/10.1093/humrep/deac096 

Xie, F., et al. (2022). Association between physical activity and infertility: A systematic review and meta-analysis. Journal of Translational Medicine, 20, 415. https://doi.org/10.1186/s12967-022-03426-3 

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