Code to Conception

Daily micro-protocols for the 90-day miracle window

| September 24, 2025 |

🔬 Pre-Bump Biology  

Here’s the truth behind that viral claim: “This Popular Exercise Class is DESTROYING Your Ovulation.” It’s not the spin bike or HIIT timer that’s the problem—it’s low energy availability. If you don’t fuel enough, ovulation can falter within 5 days, and sperm quality tanks when men overheat from long cycling sessions.  

🧬 Protocol Drop  

Today’s 1-Step Protocol: 

Cap high-intensity group classes (HIIT, bootcamp, spin) at 2–3 sessions/week, 20–40 min each, always fed-state. Maintain ≥ 45 kcal/kg fat-free mass/day energy availability (never < 30). Men: limit spin to ≤90 min/week unless using saddle/cooling mods.  

👉 Read the full study summary

📚 Glossary Pop  

Energy Availability (EA): The calories left over for your body after exercise. It’s calculated as (food calories − exercise calories) ÷ fat-free mass (kg). When EA drops below ~30, the brain downshifts reproductive hormones, causing anovulation or poor sperm output.  

Want to learn more?

Loucks, A. B., & Thuma, J. R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311. https://doi.org/10.1210/jc.2002-020369 

Wise, L. A., et al. (2012). A prospective cohort study of physical activity and time-to-pregnancy. Fertility and Sterility, 97(5), 1136–1142.e4. https://doi.org/10.1016/j.fertnstert.2012.02.025 

Patten, R. K., et al. (2022). High-intensity training elicits greater improvements in cardio-metabolic and reproductive outcomes than moderate-intensity training in women with PCOS: A randomized clinical trial. Human Reproduction, 37(5), 1018–1029. https://doi.org/10.1093/humrep/deac047