In this episode, host Maria answers a listener’s question: "Is your advice based on research?" The short answer: yes! Maria combines her love for gynecology and sports journals to provide research-backed guidance on fitness and fertility.

She shares five key ways fitness supports fertility:

1. **Improved Ovulatory Function**: Regular, moderate exercise is linked to better ovulation, which reduces the risk of ovulatory infertility.

2. **Enhanced Sperm Quality**: Moderate exercise in men improves sperm quality by reducing oxidative stress and increasing antioxidants, boosting conception chances.

3. **Impact on PCOS**: For women with PCOS, exercise improves insulin sensitivity and menstrual regularity, leading to better reproductive outcomes. Maria shares her personal success with fitness during her fertility journey.

4. **Weight Management**: A 5-10% weight loss through exercise can improve fertility markers and reproductive hormones in overweight women.

5. **Reduced Risk of Miscarriage**: Studies show that women who exercise regularly have a lower risk of miscarriage and better IVF success rates.

Maria encourages listeners to reflect on their own fitness habits and to reach out on Instagram @fitness_fertility for support on their fertility journey.

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