In this episode, host Maria tackles an important listener question: "Are the workouts, coaching, and advice you provide based on actual research?" Maria’s response is a resounding "yes!" Known for her passion for reading gynecology and sports journals, Maria uses this knowledge to offer evidence-based fitness advice to women on their fertility journeys.

For those trying to conceive, it’s essential to ensure that your lifestyle, including fitness, aligns with your fertility goals. Maria shares five research-backed ways fitness supports fertility:

**1. Improved Ovulatory Function**

Moderate, regular exercise is associated with improved ovulation, which reduces the risk of ovulatory infertility. Maria explains that moderate physical activity can help regulate ovulation, a key component of the conception process.

**2. Enhanced Sperm Quality in Men**

Maria emphasizes the importance of male fertility, reminding listeners that it "takes two to tango." Research shows that moderate exercise improves sperm quality by reducing oxidative stress and boosting antioxidants. She encourages women to support their male partners in staying active, as it can significantly impact the chances of conception.

**3. Positive Impact on PCOS Symptoms**

For women with polycystic ovarian syndrome (PCOS), Maria shares how exercise can improve insulin sensitivity and menstrual regularity. A 2021 review revealed that lifestyle changes, including exercise, lead to higher ovulation rates and better reproductive outcomes. As someone with PCOS herself, Maria shares her personal success with exercise before, during, and after her fertility treatments, which led to the birth of her two boys.

**4. Weight Management and Fertility**

Maria highlights research showing that weight loss through exercise can significantly improve fertility, particularly in overweight women. A 2021 study found that losing just 5-10% of body weight improves ovulation and reproductive hormones, which can boost the chances of conceiving.

**5. Reduced Risk of Miscarriage**

According to a study from the Fertility Society of Australia and New Zealand, women who engage in regular, moderate exercise have a lower risk of miscarriage and better outcomes with assisted reproductive technology (ART), such as IVF. Maria reassures listeners that while miscarriages can happen for many reasons, fitness can be a helpful part of a holistic fertility approach.

**Key Takeaways**

Maria concludes that fitness is a powerful tool in boosting both male and female fertility. If you’re trying to conceive, incorporating moderate exercise into your lifestyle can help improve ovulation, manage PCOS symptoms, and support overall reproductive health. Whether it’s your workout routine or your partner’s, fitness matters on the path to parenthood.

For listeners feeling overwhelmed or unsure of how to begin, Maria invites them to reach out to her on Instagram at @fitness_fertility. She encourages them to share their journey and explore how fitness can fit into their fertility plans. Maria reminds everyone that they are not alone, and connecting with a community of like-minded women can make a huge difference in navigating this journey.

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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Welcome to Fertility Focus! I'm Maria, a personal trainer specializing in fertility. In today's episode, we dive into five key challenges that women often face on their fertility journey but rarely discuss: the emotional and psychological toll, physical and medical challenges, social and relational struggles, financial stress, and dealing with unsolicited advice. These issues can leave you feeling isolated, but remember—you are not alone. Finding a supportive community is crucial. Join my tribe on Instagram @FitnessFertility and visit fitnessfertility.com for free workouts. Subscribe for expert interviews every Friday, where we cover all aspects of fitness and fertility. Share this episode to help others who may be struggling silently.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.