Dr. Nashat Latib

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Exercise and fertility


The Vital Link Between Exercise and Fertility

By Dr. Nashat Latib • October 24, 2023

For couples seeking to optimize their fertility, there can be an overwhelming number of factors to consider.  One that often gets overlooked is exercise. In this article, we will explore the critical connection between exercise and fertility and how it can be a powerful tool in your journey towards natural conception.

Understanding the Basics

Before delving into the specifics, it’s essential to grasp the fundamentals of fertility. Fertility is influenced by various factors, including hormonal balance, nutrition, personal biochemistry, gut health, stress levels, and lifestyle choices. Exercise, in particular, has a significant impact on these aspects, making it an important component of any fertility-focused strategy.

Balancing Hormones

Hormonal balance is a cornerstone of fertility. Regular exercise plays a pivotal role in regulating hormonal levels in both men and women. For women, it can help balance hormones such as insulin and reduce the risk of conditions like polycystic ovary syndrome (PCOS), which can hinder fertility. In men, exercise can improve testosterone levels, which is essential for sperm production.

Weight Management

Maintaining a healthy weight is crucial for fertility. Being either overweight or underweight can disrupt hormonal balance and ovulation in women and reduce sperm quality in men. Exercise aids in achieving and maintaining a healthy weight, which is especially vital for couples struggling with fertility issues related to weight.

Stress Reduction

Stress is a silent enemy of fertility. The demands of modern life can lead to chronic stress, which negatively impacts reproductive hormones. Exercise is a potent stress reliever, releasing endorphins that improve mood and reduce stress levels. Integrating regular physical activity into your routine can be a game-changer in managing stress during your fertility journey.

Enhancing Blood Flow

Proper blood circulation is essential for reproductive health. Exercise increases blood flow throughout the body, including the pelvic area, which can enhance the health of the reproductive organs. Improved blood flow can help with egg maturation, sperm quality, and overall reproductive function.

Dr. Christina and I are committed to providing comprehensive care that addresses more than just fertility concerns. Our approach respects conventional medicine with functional and holistic strategies to get to the root cause of your health issues. If you are looking for functional medicine support in your journey to pregnancy click here to watch our on-demand webinar, where we reveal the 4R Fertility Formula we use to work with our clients. If what we share sounds good, we invite you to apply for a spot in our high-touch group program that has over an 80% success rate in helping couples conceive naturally.

Exercise Guidelines for Fertility

While exercise can be a valuable ally in your quest for fertility, it’s important to approach it mindfully. Here are some guidelines to consider:

  • Moderation: Aim for a balanced exercise routine. Excessive or overly intense workouts can have the opposite effect and disrupt hormonal balance.
  • Variety: Mix cardio, strength training, and flexibility exercises for a well-rounded fitness routine.
  • Consultation: If you’re new to exercise or have specific health concerns, consult with a healthcare provider or fitness expert.
  • Timing: Pay attention to your menstrual cycle. Adjust your exercise routine during different phases to align with your body’s needs.  It’s best to do any HIIT or intense exercise in the follicular phase of the cycle and more restorative practices (like yoga) in the luteal phase of the cycle. 
  • Enjoyment: Choose activities you enjoy. Exercise should not be a chore but a positive part of your lifestyle.

Remember that the key to harnessing the benefits of exercise for fertility is consistency and balance. It’s also essential to complement your physical activity with a nutritious diet, recommended supplements, and stress management.

In our practice at Reimagined Health, my colleague Dr. Christina and I have seen firsthand how exercise, when integrated sensibly into a holistic approach, can be a powerful tool in optimizing fertility naturally. If you have specific questions or need personalized guidance on exercise and fertility, join our Fertility Kickstart Program (FKSP). Learn more about the FKSP by watching our Free Masterclass.


In conclusion, exercise is not just about physical fitness; it can be a pivotal factor in your journey towards achieving the dream of parenthood. Approach it with care, listen to your body, and let it be a supportive companion on your path to natural conception.


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