In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation.

Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This episode focuses on practical strategies to support hormones, blood sugar, and energy while on the go.

In This Episode, You’ll Learn

✈️ Why Travel Can Throw You Off

• Poor sleep
• Dehydration
• Irregular meals
• Too many processed carbs
• Sitting for long periods
• Less movement

🥩 Prioritize Protein

Aim for protein at meals to support energy and blood sugar.

Examples:

• Eggs
• Greek yogurt
• Beef sticks
• Cheese sticks
• Chicken, steak, fish

🥗 Eat in This Order

1️⃣ Vegetables first 2️⃣ Protein second 3️⃣ Carbs last

This can help reduce crashes and cravings.

💧 Stay Hydrated

• Bring a water bottle
• Drink water often
• Use electrolytes when needed

🛒 Prep Ahead

Pack snacks or stop at a grocery store for:

• Fruit
• Yogurt
• Protein
• Veggies
• Water

🍽️ Make Better Restaurant Choices

• Grilled instead of breaded
• Rice bowl instead of wrap
• Salad before heavier foods
• Chips or bread later in the meal

🚶‍♀️ Keep Moving

• Walk after meals
• Use the hotel gym
• Stretch between meetings
• Do a short workout in your room

😴 Protect Sleep

• Avoid overly early flights when possible
• Keep caffeine earlier in the day
• Prioritize rest when traveling

Key Takeaways

• Travel does not need to derail your health
• Protein, hydration, and planning make a big difference
• Small choices add up while traveling
• Movement and sleep help regulate hormones and energy

Resources & Next Steps

Need help with hormones, fatigue, or nutrition? Vera Health & Fertility offers personalized care plans.

📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how exercise impacts hormone balance and why more is not always better.

While movement is essential for overall health, the wrong type, intensity, or frequency of exercise can actually disrupt hormones, slow metabolism, and affect fertility.

This episode focuses on how to use exercise strategically to support cortisol, blood sugar, and reproductive hormones, without over-stressing the body.

In This Episode, You’ll Learn

🏃‍♀️ Exercise Is a Stress Signal Exercise can be beneficial, but it is still a form of stress on the body. When balanced properly, it can:

• Increase serotonin and oxytocin
• Support mood and energy
• Improve metabolic health

But too much intensity or frequency can:

• Spike cortisol
• Lead to fatigue and burnout
• Cause weight retention
• Disrupt sleep

The goal is to feel energized after a workout, not depleted.

⚖️ The 3 Key Hormone Systems Affected by Exercise

1️⃣ Cortisol (Stress Hormone) Excessive high-intensity workouts can keep the body in fight-or-flight mode. This may lead to:

• Stubborn weight
• Poor recovery
• Sleep disturbances

Your body loses weight and balances hormones best when it feels safe and nourished.

2️⃣ Insulin & Blood Sugar Overtraining or underfueling can worsen blood sugar control. Signs of imbalance include:

• Blood sugar rising during workouts
• Energy crashes
• Feeling “hangry” after exercise

To support stable glucose:

• Avoid fasted workouts
• Eat protein + carbohydrates before exercise
• Match fuel to workout intensity

3️⃣ Reproductive Hormones Over-exercising without enough fuel can suppress hormone production. This may cause:

• Irregular or missed periods
• Delayed ovulation
• Low estrogen and testosterone
• Hypothalamic amenorrhea

Movement should support hormone production, not deplete it.

🚨 Signs Your Workout May Be Hurting Your Hormones

• Irregular or missing cycles
• Extreme fatigue
• Poor sleep
• Weight plateau or gain despite exercise
• Increased anxiety

These are indicators that your routine may need adjusting.

💪 What Balanced Exercise Looks Like

A hormone-friendly routine includes:

• Strength training: 2 to 3 times per week (20 to 30 minutes) Supports muscle mass, insulin sensitivity, and testosterone
• Walking daily Especially within an hour after meals to stabilize blood sugar and cortisol
• Cardio: 1 to 2 times per week Avoid excessive long-duration or daily HIIT sessions
• Recovery days Incorporate yoga, stretching, or low-impact movement to support the nervous system

Consistency and balance are more important than intensity.

🥗 Fueling Your Workouts Properly Undereating is one of the biggest mistakes when it comes to hormone health.

Before workouts:

• Eat protein + healthy carbohydrates
• Increase intake for longer or more intense sessions

After workouts:

• You should feel satisfied, not starving

Daily target:

• At least 80g of protein

Proper fueling helps regulate cortisol and stabilize blood sugar.

🧬 Personalizing Your Exercise

Your ideal routine depends on your hormone profile:

• High testosterone or insulin resistance More cardio and consistent movement
• Low hormone levels Focus on gentle strength training and avoid excessive cardio
• High stress individuals Prioritize low-impact workouts and recovery

Exercise should be tailored to your body, not a one-size-fits-all plan.

🧘‍♀️ Supporting Recovery & Sleep Recovery is essential for hormone balance.

Helpful practices include:

• Gentle yoga or stretching
• Especially before bed to lower cortisol
• Supporting melatonin and sleep quality

Avoid high-intensity workouts late at night.

Key Takeaways

• Exercise can support or disrupt hormones depending on how it’s done
• Overtraining and underfueling are common causes of imbalance
• Walking, strength training, and recovery are foundational
• Avoid daily HIIT and fasted workouts
• Balance and consistency matter more than intensity
• Your workout should leave you feeling energized, not exhausted

Resources & Next Steps If you're struggling with hormone imbalance, fatigue, or fertility challenges, your exercise routine may be a key piece of the puzzle.

The team at Vera Health & Fertility can help you test your hormones and create a personalized plan.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson explains how surgery fits into a holistic fertility and women’s health plan. She walks through when surgery is truly helpful, what happens before and during surgery, and how proper recovery—including nutrition and pelvic rehab—can dramatically improve fertility outcomes.

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down the thyroid—why it’s central to metabolism, hormone production, fertility, and energy, and why thyroid testing should always be part of a comprehensive women’s health and fertility workup.

She explains how to properly test the thyroid, interpret results through a fertility-focused lens, recognize autoimmune thyroid disease early, and create a long-term plan that supports both hormone balance and metabolic health.

In This Episode, You’ll Learn:

🦋 Why the Thyroid Is So Important The thyroid:

• Regulates metabolism
• Supports hormone production
• Affects brain function, energy, and body temperature
• Directly impacts menstrual cycles and fertility

When thyroid function is off—either too low or too high—it can disrupt the entire endocrine system.

⚠️ Symptoms of Thyroid Dysfunction Low thyroid (hypothyroidism) may cause:

• Fatigue
• Feeling cold
• Brain fog
• Low metabolism
• Irregular cycles

High thyroid (hyperthyroidism) may cause:

• Feeling “amped up”
• Anxiety
• Blood sugar crashes
• Weight changes
• Cycle irregularity

Any patient with hormone imbalance or irregular cycles should have their thyroid evaluated.

🧪 What a Comprehensive Thyroid Panel Includes Dr. Sarah emphasizes that checking TSH alone is not enough.

A full thyroid evaluation includes:

• TSH
• Free & total T4
• Free & total T3
• Reverse T3 (when indicated)
• Thyroid antibodies:
  • TPO (thyroid peroxidase antibodies)
  • TG (thyroglobulin antibodies)

🧠 Understanding TSH (and Why “Normal” Isn’t Always Optimal) TSH works inversely:

• High TSH → low thyroid hormone
• Low TSH → high thyroid hormone

While many labs consider TSH up to 4.5 “normal,” in fertility and women’s health:

• Optimal TSH = 5–2.5

Values outside this range may still cause symptoms and fertility challenges.

🔁 Why Thyroid Labs Should Be Rechecked Thyroid levels fluctuate with:

• Stress
• Exercise
• Illness
• Life changes

If an abnormal result appears:

• Repeat testing to confirm trends
• Avoid treating based on a single lab value

🧬 Why Thyroid Antibodies Matter Positive antibodies indicate autoimmune thyroid disease:

• Hashimoto’s (underactive thyroid)
• Graves’ disease (overactive thyroid)

You can have:

• Normal TSH and T4
• But elevated antibodies

If untreated, antibodies can:

• Progress to thyroid dysfunction
• Increase miscarriage risk
• Disrupt fertility and hormone balance

🦴 Hypothyroidism & Subclinical Hypothyroidism Hypothyroidism:

• High TSH
• Low thyroid hormone

Subclinical hypothyroidism:

• High TSH
• Normal T4

First-line support includes:

• Nutrition optimization
• Correcting nutrient deficiencies
• Monitoring response before medication

🥗 Nutrients Essential for Thyroid Function Key thyroid-building nutrients:

• Iodine
• Selenium
• Zinc
• Magnesium
• Vitamin D

If deficient, restoring these nutrients alone may normalize thyroid function.

💊 When Thyroid Medication Is Needed If nutrition alone isn’t enough, medication may be indicated:

• Most commonly levothyroxine (T4)

Important considerations:

• Take on an empty stomach
• Avoid food/drinks for 30 minutes
• Absorption is sensitive to fillers and brands

Sometimes changing the brand (Synthroid, Tirosint) works better than changing the dose.

🔄 Thyroid Medication Is Not Always Permanent In many cases:

• Thyroid medication is temporary
• As blood sugar, stress, and sex hormones normalize, thyroid function may improve
• Medication can often be tapered

The goal is lowest effective dose for the shortest necessary time.

🔥 Hyperthyroidism & Why Imaging Matters Hyperthyroidism:

• Low TSH
• Normal or high T4

Evaluation includes:

• Thyroid antibody testing
• Thyroid ultrasound

Dr. Sarah shares a case where hyperthyroidism and nodules revealed thyroid cancer—highlighting why imaging can be critical.

🧬 Hashimoto’s Thyroiditis: A Long-Term Strategy Hashimoto’s is an autoimmune condition where the body attacks the thyroid.

Goals of care:

• Reduce antibodies
• Calm inflammation
• Prevent flares
• Support fertility and energy

Antibody levels can range from mild to very high (hundreds).

🌿 Nutrition for Hashimoto’s Foundational strategies include:

• Anti-inflammatory diet
• Low added sugar
• Whole, unprocessed carbohydrates
• Adequate protein and fats

Key food sources:

• Selenium: Brazil nuts
• Iodine: seaweed, kelp, iodized salt
• Magnesium: leafy greens, seeds, whole grains

🚫 Gluten & Dairy: Individualized, Not Universal Some patients benefit from a trial of gluten/dairy-free—but only if:

• Antibodies are very high
• Changes are measured

Highly processed gluten-free foods can worsen inflammation and blood sugar.

If antibodies don’t improve, restriction is unnecessary.

💊 Other Tools to Lower Antibodies When needed:

• Anti-inflammatory supplements (quercetin, turmeric)
• Low-dose naltrexone
• Short-term low-dose steroids
• Thyroid medication

Progress is always monitored with repeat labs.

🧠 Preventing Hashimoto’s Flares Triggers include:

• Stress
• Travel
• Poor sleep
• Dietary changes

Long-term success comes from:

• Consistent nutrition
• Stress management
• Regular monitoring
• Proactive flare prevention

🌸 T3 vs. T4 in Fertility During pregnancy and conception:

• T4 is preferred
• T3 does not cross the placenta

Low T3 is best addressed by:

• Improving T4 → T3 conversion
• Reducing stress
• Optimizing nutrition

T3 may be appropriate later in life when fertility is no longer a goal.

Key Takeaways:

• Thyroid health is foundational to hormones and fertility
• TSH alone is not enough
• Thyroid antibodies must be checked
• Nutrition is first-line therapy
• Medication can be temporary
• Hashimoto’s can improve—and even go into remission
• Long-term management prevents flares

Resources & Next Steps:

If you’re struggling with fatigue, brain fog, irregular cycles, or unexplained fertility challenges, a comprehensive thyroid evaluation can be transformative.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down supplements for women’s health—how to use them strategically for hormone balance, fertility, vaginal health, and metabolism, and why more supplements is almost never better.

She walks through her testing-first, nutrition-forward philosophy, explains why random supplement stacking can backfire, and outlines how to create a personalized supplement plan that actually works—and eventually allows you to come off supplements altogether.

In This Episode, You’ll Learn:

🌱 Dr. Sarah’s Core Supplement Philosophy Supplements should:

• Support nutrition, not replace it
• Be measured and intentional, not random
• Be used in the lowest effective dose
• Always have a goal and an exit plan

Taking 20–30 supplements because of TikTok, Instagram, or generic advice often overwhelms digestion, metabolism, and absorption—and can worsen symptoms.

🧪 Why Testing Comes First Before recommending supplements, Dr. Sarah emphasizes testing:

• Nutrient status (antioxidants, vitamins, omegas)
• Egg quality
• Hormone production (estrogen, progesterone, testosterone)
• Metabolism and absorption

You should never take supplements that work against your hormone profile.

⚠️ When Supplements Can Make Things Worse Dr. Sarah shares examples of supplements that can backfire:

• DIM lowering estrogen in someone already estrogen-deficient
• Probiotics worsening symptoms when taken blindly
• Egg quality supplements used unnecessarily when egg quality is already strong

Without testing, supplements can actively harm progress.

💊 Targeted Supplementation: Less Is More Examples of precision-based supplementation:

• Low B12 → supplement only B12, not a full B-complex
• Low omega-3s → supplement omega-3, then recheck
• High omega-6s → adjust diet + omega-3 dose

If levels don’t improve, the issue may be absorption or gut health, not dosage.

🧠 Fat-Soluble vs. Water-Soluble Vitamins Water-soluble (B vitamins, vitamin C):

• Excess is usually excreted in urine

Fat-soluble (A, D, E, K):

• Stored in the body
• Can accumulate to harmful levels
• Must be monitored regularly

Taking fat-soluble vitamins long-term without testing can impair metabolism and organ function.

🦠 Absorption, Gut Health & Fillers Matter If supplements aren’t raising blood levels:

• Gut inflammation may be blocking absorption
• Microbiome imbalances may interfere
• Fillers or capsule materials may cause reactions

Some patients react to:

• Microcrystalline cellulose
• Silica
• Capsule binders

The issue is often the form, not the supplement itself.

🌿 Why One Supplement at a Time Is Important Starting multiple supplements simultaneously makes it impossible to identify:

• GI reactions
• Sensitivities
• What’s actually helping

Dr. Sarah recommends introducing supplements one at a time—especially for sensitive patients.

🚫 Never Power Through a Bad Reaction If a supplement causes:

• Stomach pain
• Nausea
• Fatigue
• Feeling “off”

Stop it.

Your body should feel better, not worse. A reaction signals:

• Incorrect dose
• Poor tolerance
• Wrong form
• Inappropriate supplement for your physiology

🧬 Egg Quality Supplements: Keep It Simple For low egg quality, Dr. Sarah typically recommends:

• ~3 targeted supplements, not 10

Common options include:

• CoQ10 / Ubiquinol
• NAC (N-acetylcysteine)
• Glutathione
• Resveratrol
• Alpha-lipoic acid

These work best alongside nutrition and gut optimization—not in isolation.

🌸 Using Supplements to Support Hormone Production Supplements should address why hormones are low, not just push levels:

• Omega-3s for hormone building blocks
• Protein and B vitamins
• DHEA for adrenal support (when appropriate)
• Vitex or maca in select cases

If a supplement doesn’t change lab values or symptoms, it’s discontinued.

🦠 Probiotics Are Not One-Size-Fits-All Different guts need different species:

• Lactobacillus
• Bifidobacteria
• Saccharomyces boulardii
• Akkermansia

Taking the wrong probiotic can worsen overgrowth and symptoms.

🌿 Estrogen Metabolism & Gut Support For estrogen dominance:

• Address beta-glucuronidase
• Increase fiber intake
• Use targeted supplements (e.g., calcium D-glucarate when indicated)

Dietary changes are often more powerful than pills.

🔄 Supplements Should Be Temporary Whenever Possible The long-term goal:

• Restore natural production
• Optimize gut health
• Improve nutrient absorption
• Transition back to food-based support

Supplements are a bridge, not a permanent crutch.

🩺 Short-Term Supplement Use After Surgery Example: Post-endometriosis surgery:

• Omega-3
• NAC
• Curcumin

Used for ~3 months to reduce inflammation and recurrence—then discontinued.

☕ Alternative Ways to Get Antioxidants To reduce pill burden:

• Food (greens, berries, protein)
• Teas (green tea)
• Spices (turmeric)
• Powders and tinctures
• IV nutrients (vitamin C, glutathione, ALA)

A 360° approach minimizes daily capsule overload.

📊 Measuring Effectiveness Matters Supplements should produce measurable change:

• Improved labs
• Better symptoms
• Objective data (e.g., CGM for blood sugar)

If it’s not working, it’s stopped.

🧾 Why Everyone Needs a Supplement Audit Dr. Sarah recommends regularly:

• Reviewing all supplements
• Measuring what’s actually needed
• Eliminating what’s unnecessary
• Creating seasonal or short-term plans

The goal is the lowest supplement load possible while maintaining optimal health.

Key Takeaways:

• Supplements should be personalized and tested
• More is not better
• Nutrition comes first
• Supplements should improve labs and symptoms
• Bad reactions are not normal
• Every supplement plan needs a goal and an end point

Resources & Next Steps:

If you’re overwhelmed by supplements, unsure what you actually need, or want a data-driven plan for fertility, hormones, or gut health, a comprehensive supplement audit can make all the difference.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson explains Primary Ovarian Insufficiency (POI)—also known as premature menopause—what it is, how it’s diagnosed, why it happens, and how to support your body hormonally, metabolically, and emotionally if your ovaries stop functioning earlier than expected.

Dr. Sarah walks through real patient examples, the long-term health implications of early estrogen loss, and why hormone support is often essential—not optional—in these cases.

In This Episode, You’ll Learn:

🌱 What Primary Ovarian Insufficiency Is Primary Ovarian Insufficiency (POI) occurs when:

• Ovarian function declines before age 40
• Estrogen, progesterone, and testosterone levels are very low
• Brain hormones (FSH, LH) are very high
• Periods become irregular or stop completely

It may also be called:

• Premature menopause
• Premature ovarian failure

🔥 How POI Is Diagnosed Diagnosis includes:

• Multiple hormone tests over time
• Very low estrogen, progesterone, testosterone
• Very high FSH and LH (brain signaling distress)
• Poor egg quality

Hormones must be tested more than once to identify patterns, not just a single snapshot.

🧠 Why Brain Hormones Are So High When ovaries stop responding, the brain:

• Increases FSH and LH dramatically
• Works overtime trying to stimulate estrogen production
• Contributes to fatigue, brain fog, and exhaustion

Replacing estrogen helps calm this feedback loop.

🩺 Why POI Is Different From Natural Menopause Unlike menopause in the 50s:

• Some ovarian function may remain
• Ovulation can occasionally return
• Fertility may still be possible with support

This creates opportunities—but also unique medical needs.

🦴 Why Estrogen Replacement Is Critical Estrogen is not just about cycles—it:

• Protects bone density
• Protects cardiovascular health
• Reduces inflammation
• Supports blood vessel growth
• Nourishes every cell in the body

Without estrogen, women with POI:

• Age more rapidly
• Lose bone density earlier
• Have increased heart disease risk

💊 Hormone Therapy: Not Optional in POI Dr. Sarah explains that in POI:

• Estrogen replacement is medically necessary
• Goal is to replace ~2 mg/day (what the body would normally make)
• Hormones are continued until natural menopause age (~50–51)

This is long-term physiologic replacement, not short-term symptom control.

🌸 How Hormones Are Replaced Treatment typically includes:

• Estrogen (patch or oral)
• Progesterone (always required with estrogen)
• Testosterone (if low energy, muscle loss, or libido issues)

Doses are:

• Personalized
• Titrated carefully
• Adjusted over time

📊 Ongoing Monitoring Is Key Follow-up includes:

• Hormone levels every 3–6 months
• Symptom tracking
• Dose adjustments as life demands change

Some days may require more hormone support (stress, workouts, illness).

🔄 Hormone Needs Are Dynamic Patients learn to:

• Adjust doses during high-stress or high-activity days
• Understand how lifestyle affects hormone demand
• Become empowered in their own care

🧬 What Causes POI? Potential causes include:

• Autoimmune disease (most common)
• Autoimmune thyroid disease (Hashimoto’s, Graves)
• Celiac disease, lupus, rheumatoid arthritis
• Genetic conditions (X chromosome abnormalities)
• Childhood infections (e.g., mumps)
• Poor ovarian blood flow
• Anatomical or vascular differences

Sometimes, no clear cause is found.

🧪 What Else Needs to Be Evaluated A full POI workup should include:

• Autoimmune screening
• Thyroid function
• Blood sugar and insulin
• Lipids and omegas
• Bone density (DEXA scan)
• Vaginal health and microbiome

🌸 Vaginal Health & Estrogen Low estrogen can cause:

• Vaginal dryness
• Pain with intercourse
• Microbiome imbalances

Support includes:

• Daily vaginal estrogen for 1 month
• Ongoing use as needed
• Periodic “reset” months (e.g., twice yearly)

👶 Fertility With POI: Is Pregnancy Possible? Yes—for some patients:

• ~5–10% may ovulate spontaneously
• Hormone support improves chances
• Ovulation medications often required
• Estrogen priming may help rejuvenate ovarian function

Each cycle must be closely monitored and adjusted.

❤️ Supporting Blood Flow & Inflammation Fertility support often includes:

• Treating anemia
• Improving pelvic blood flow
• Pelvic floor physical therapy
• Vitamin E for circulation
• Reducing inflammation and immune overactivity

🧠 The Emotional Side of POI POI can feel:

• Unfair
• Isolating
• Overwhelming

Dr. Sarah emphasizes:

• Do not compare your journey to others
• Focus on learning what your body needs
• This diagnosis is not a life sentence

With the right plan, patients can feel excellent, energized, and empowered.

Key Takeaways:

• POI is menopause before age 40
• Estrogen replacement is essential for long-term health
• Hormone therapy is individualized and monitored
• Fertility is sometimes still possible
• Bone, heart, and vaginal health must be protected
• You can feel amazing—even with this diagnosis

Resources & Next Steps:

If you’ve gone long stretches without a period, are experiencing menopausal symptoms in your 30s–40s, or have been diagnosed with POI, comprehensive hormone evaluation is critical.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down menopause from start to finish—what it is, when it happens, common symptoms, and how to support your body so you can feel strong, clear-headed, and energized during this transition.

Dr. Sarah explains the difference between perimenopause and menopause, why symptoms happen, and why menopause is a natural life stage—not something to fear or “power through.” Most importantly, she emphasizes that just because menopause is natural does not mean you have to feel miserable.

In This Episode, You’ll Learn:

🌸 What Menopause Actually Is Menopause is defined as:

• No menstrual cycle for 12 consecutive months
• Ovaries producing very small amounts of estrogen
• No ovulation or regular cycling

Perimenopause is the transition phase, where communication between the brain and ovaries becomes erratic before cycles stop completely.

📅 When Menopause Happens

• Average age in the U.S.: 51
• Normal range: mid-40s to late 50s

Every woman’s timeline is different—and that’s normal.

🔄 Why Symptoms Occur Menopausal symptoms stem largely from:

• Rapid drops and fluctuations in estrogen
• Loss of hormonal stability
• Increased sensitivity to blood sugar, stress, and inflammation

The body is shifting from cyclical hormone production to very low baseline hormone levels.

🔥 Common Menopause Symptoms Symptoms vary widely and may include:

• Hot flashes and night sweats
• Insomnia and poor sleep quality
• Hair thinning, brittle nails, thin skin
• Brain fog and memory issues
• Mood changes, irritability, anxiety
• Fatigue and low energy
• Metabolic slowdown and weight gain

Some women have many symptoms; others have very few.

✨ Menopause Is Natural — Suffering Is Not Required Dr. Sarah emphasizes:

• Menopause does not need to be “fixed”
• Debilitating symptoms should be addressed
• You deserve to feel great at every stage of life

Do not dismiss symptoms as “just menopause.”

😴 Insomnia & Night Sweats: The Big Drivers Poor sleep is one of the most disruptive menopausal symptoms and is often driven by:

• Blood sugar instability
• High cortisol (stress hormone)
• Hormonal fluctuations
• Thyroid dysfunction

Good sleep should happen 5–6 nights per week. Anything less needs support.

🩸 Blood Sugar & Metabolism Matter More Than Ever Hormonal transitions amplify blood sugar swings. Key goals:

• Avoid lows (50s) and highs (>140)
• Aim for a stable glucose curve
• Average glucose under ~100

Dr. Sarah often uses continuous glucose monitoring (CGM) to personalize nutrition.

🥩 Protein First in Menopause Many women in menopause need:

• More protein
• Fewer carbohydrates
• Careful timing of meals

Carbohydrate spikes can worsen:

• Anxiety
• Mood swings
• Insomnia

⚡ Cortisol, Anxiety & the “Tired but Wired” Feeling High nighttime cortisol can:

• Prevent melatonin production
• Suppress estrogen
• Cause middle-of-the-night awakenings

Support includes:

• Strict bedtime routines
• No blue light 90 minutes before bed
• Journaling, calming rituals, nervous system regulation

🌡️ Thyroid & Thermoregulation Thyroid dysfunction can worsen:

• Hot flashes
• Cold intolerance
• Temperature swings

Optimizing thyroid function is essential for symptom control.

💊 Bioidentical Hormones — Used Correctly Hormone therapy can be:

• Life-changing
• Restorative
• Protective

But must be:

• Personalized
• Properly dosed
• Monitored carefully

Hormones alone are not enough without addressing nutrition, gut, thyroid, and metabolism.

🥦 Nutrition Still Comes First Key principles:

• Stable blood sugar
• Adequate protein
• High-quality fats
• No artificial sweeteners (stevia, monk fruit, erythritol, etc.)

Dr. Sarah recommends a primal-style diet during menopause.

⏰ Intermittent Fasting — Use Carefully Unlike cycling women, menopause may benefit from fasting—but timing matters:

• Do not skip breakfast
• Cortisol is highest in the morning
• Better to shorten or skip dinner instead

Fasting windows should support metabolism, not stress it.

🏋️ Exercise for Hormone Support & Bone Health Essential components:

• Weight-bearing exercise (especially with low estrogen)
• Resistance training for muscle mass
• Moderate cardio for heart health

Overtraining can worsen:

• Weight gain
• Fatigue
• Hormonal imbalance

🧠 Brain Fog & Estrogen Metabolism Brain fog can result from:

• Poor estrogen clearance
• Imbalanced estrogen ratios (E1, E2, E3)
• Gut, liver, or kidney dysfunction

Daily bowel movements, hydration, and detox pathways matter.

💧 Hydration & Hormone Clearance Adequate water intake supports:

• Kidney function
• Estrogen metabolism
• Reduced brain fog

📊 A Whole-Body Approach True menopausal support evaluates:

• Hormones
• Blood sugar
• Sleep
• Cortisol
• Thyroid
• Gut health
• Nutrition
• Exercise

Everything must work together.

🔁 Lifestyle Changes Are Required — And Worth It What worked in your 20s–40s may no longer work. Menopause requires:

• New strategies
• Greater precision
• More intentional self-care

With the right plan, many women feel better in their 50s and 60s than ever before.

Key Takeaways:

• Menopause is a natural transition, not a disease
• Symptoms vary widely and are highly individualized
• Poor sleep, weight gain, and brain fog are treatable
• Blood sugar stability is critical
• Hormones work best when paired with nutrition and lifestyle support
• You can feel amazing in menopause with the right plan

Resources & Next Steps:

If you’re in perimenopause or menopause and struggling with symptoms, a personalized, whole-body approach can make all the difference.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson dives into nutritional status and nutrition testing—why it’s foundational for hormone production, fertility, and overall health, what nutrients are most important to test, and how to turn results into a personalized action plan.

Dr. Sarah explains why even “healthy eaters” can be nutrient deficient, how deficiencies impact ovulation, egg quality, energy, and metabolism, and why targeted testing allows for precise nutrition and supplement support instead of guesswork.

In This Episode, You’ll Learn:

🥗 Why Nutrition Is the Foundation of Hormone Health Hormone production depends entirely on having the right nutritional building blocks. Dr. Sarah explains how proper nutrition supports:

• Estrogen, progesterone, and testosterone production
• Regular ovulation and healthy cycles
• Energy, metabolism, and gut function
• Mitochondrial and cellular health

Feeling good, ovulating regularly, and having stable energy all start with nutrition.

🧪 Why We Test Nutrients Instead of Guessing Even with a “clean” diet, it’s hard to know:

• If you’re absorbing nutrients
• If ratios are correct
• If what you’re doing is actually working

Testing provides clarity, direction, and measurable progress.

🧬 The NutrEval: A Comprehensive Nutrition Panel One of Dr. Sarah’s favorite tests evaluates:

• Antioxidant status
• Oxidative stress
• Mitochondrial function
• Omega fatty acid ratios
• Toxin exposure
• Methylation needs

This gives a full picture of cellular health and hormone-building capacity.

✨ Antioxidants & Egg Quality High antioxidant levels are essential for:

• Reducing oxidative stress
• Protecting egg quality
• Preventing chromosomal abnormalities

Key antioxidants evaluated include:

• Vitamin A
• Vitamin C
• Vitamin E
• Alpha-lipoic acid
• CoQ10

Low antioxidants = increased cellular stress and reduced fertility potential.

⚡ Mitochondrial Health = Energy & Hormones Mitochondria are the energy factories of your cells. Poor mitochondrial function can lead to:

• Fatigue
• Poor hormone production
• Brain fog
• Metabolic dysfunction

Nutrition testing helps identify where mitochondrial support is needed.

🔥 Omega-3, Omega-6 & Inflammation Balance Dr. Sarah explains why omega balance matters:

• Omega-3s are anti-inflammatory and hormone-supportive
• Omega-6s are abundant in seed oils and easy to overconsume

Even “healthy” diets can have excess omega-6 due to salad dressings and packaged foods. Testing ensures proper ratios, not just good intentions.

🐟 Why Omega-3s Are Hard to Get from Diet Alone Top omega-3 sources are almost exclusively fish. If fish isn’t eaten 2–3x per week, supplementation is often necessary—and must be measured to ensure it’s working.

☣️ Toxins & Heavy Metals That Impact Hormones Nutrition testing also screens for:

• Lead
• Mercury
• Arsenic
• Cadmium

These toxins can interfere with estrogen production and overall endocrine function, sometimes requiring detox support or increased antioxidant intake.

🧠 Methylation Support: Are You Using the Right Vitamins? Some bodies require methylated forms of nutrients like:

• Folate (methylfolate)
• Vitamin B12 (methylcobalamin)

Without proper methylation, vitamins can build up without being utilized—testing identifies what form your body needs.

🥦 Food First, Supplements Second Dr. Sarah emphasizes:

• Nutrition should always come first
• Supplements should be targeted, not random
• High levels don’t need more supplementation

Brightly colored fruits and vegetables provide plant-based antioxidants, while supplements fill only true gaps.

💊 Why Supplements Sometimes “Don’t Work” Low blood levels despite supplementation may indicate:

• Poor absorption
• Capsule fillers (like microcrystalline cellulose)
• Gut or stomach issues

Switching forms (liquid, powder, different capsule) can dramatically improve absorption.

🧂 Minerals Matter More Than You Think Key minerals tested include:

• Magnesium (sleep, metabolism, hormone balance)
• Zinc (ovulation, immunity)

Deficiencies may reflect absorption issues, mineral imbalances, or endocrine dysfunction.

📊 Personalized Plans, Not Supplement Overload Dr. Sarah explains why random supplement stacks:

• Overwhelm the gut
• Don’t address root causes
• Waste time and money

Targeted plans focus only on deficiencies—and are re-tested to ensure improvement.

💉 When IV Nutrition Is Helpful In cases of severe deficiency or malabsorption, IV nutrients can:

• Rapidly replenish vitamins
• Support healing while gut protocols are underway
• Fast-track hormone recovery

IVs may include vitamin C, B vitamins, glutathione, and alpha-lipoic acid.

Key Takeaways:

• Nutrition is the foundation of hormone production
• “Eating healthy” doesn’t guarantee nutrient sufficiency
• Antioxidants are critical for egg quality and cellular health
• Omega balance directly affects inflammation and estrogen
• Supplements should be personalized and measured
• If nutrients aren’t absorbing, gut health must be addressed

Resources & Next Steps:

If you’re struggling with hormone imbalance, fatigue, poor ovulation, or fertility challenges, nutrition testing can provide clarity and direction.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down bioidentical hormones—what they actually are, how they differ from synthetic hormones, and how they’re used safely and effectively in clinical practice. She walks through testosterone, progesterone, estrogen, and DHEA, explaining how each hormone functions in the body, the best delivery methods, and why dosing, timing, and personalization matter so much.

Rather than using hormones as a “band-aid,” Dr. Sarah emphasizes a root-cause, physiology-first approach—supporting the body while working toward long-term balance and eventual weaning when appropriate.

In This Episode, You’ll Learn:

🌱 What “Bioidentical” Really Means Bioidentical hormones have the same molecular structure as the hormones your body naturally produces. Dr. Sarah explains the key hormones used in practice:

• Testosterone
• Progesterone
• Estrogen (estradiol, estrone, estriol)
• DHEA (adrenal hormone and precursor)

These hormones are used to support—not override—natural physiology.

🔥 Testosterone in Women: Why It Matters Testosterone isn’t just for men. Women need it for:

• Libido
• Energy and motivation
• Muscle mass and recovery
• Healing and metabolism
• Egg quality and follicle stability

Dr. Sarah explains why daily, low-dose testosterone is preferred over pellets or injections, how it supports fertility, and why the goal is always eventual weaning—not lifelong use.

💊 Best Absorption Methods for Testosterone

• Troches (dissolved between cheek and gum)
• Topical creams

Oral testosterone is avoided to protect gut and liver health and ensure steady absorption.

🌸 Progesterone: Timing Is Everything Progesterone is only made after ovulation. Dr. Sarah explains:

• Why checking progesterone at the wrong time leads to misdiagnosis
• Why progesterone taken too early can inhibit ovulation
• The danger of “cycle day 21” testing for everyone

Progesterone should always support the natural cycle—not disrupt it.

🩸 When Progesterone Is Helpful Progesterone may be used when:

• You’re not ovulating at all
• You have irregular or absent cycles
• You have a luteal phase defect
• Progesterone is low after ovulation
• Supporting early pregnancy

Dr. Sarah outlines how cyclic progesterone can help retrain the body to ovulate and cycle regularly.

🌙 How Progesterone Is Given

• Oral (most common; taken at night due to drowsiness)
• Vaginal (more uterine-focused, less blood absorption)
• Patch or cream (typically for peri/postmenopause)
• Injections (sometimes necessary in pregnancy)

If progesterone makes you feel worse, the dose or delivery method needs adjusting—there’s no “powering through.”

🧠 Estrogen: Not Too High, Not Too Low Estrogen is produced daily and plays a critical role in:

• Ovulation
• Cycle length
• Energy and cognition
• Uterine lining health
• Pregnancy support

Dr. Sarah explains why estrogen must be tested before and after ovulation and how low estrogen is often misdiagnosed as PCOS.

📈 When & How Bioidentical Estrogen Is Used Estrogen may be used when levels are truly low and root causes are addressed simultaneously. Delivery options include:

• Oral estradiol (micro-dosed and carefully titrated)
• Vaginal estrogen (for dryness, UTIs, cervical mucus, microbiome support)
• Patches (helpful in perimenopause or when oral estrogen isn’t tolerated)

The goal is always physiologic balance—never excess.

🌊 Perimenopause, Menopause & Hormone Smoothing During perimenopause, estrogen can swing dramatically. Low-dose daily estrogen (often via patch) can:

• Smooth hormone fluctuations
• Reduce brain fog, mood swings, headaches
• Improve sleep and energy

Dr. Sarah emphasizes that hormone therapy should always have a plan—support, stabilize, then wean.

🧬 DHEA: The Precursor Hormone DHEA supports:

• Estrogen and testosterone production
• Adrenal health and stress resilience
• Fertility and pregnancy support

It can be used orally or vaginally depending on goals and symptoms.

📊 Root Cause Always Comes First Hormones are never used in isolation. Dr. Sarah reviews:

• Nutrition and adequate calorie intake
• Stress and cortisol balance
• Thyroid and adrenal health
• Gut absorption and metabolism

Hormones support healing—they don’t replace it.

Key Takeaways:

• Bioidentical hormones match your body’s natural hormones
• Dose, timing, and delivery method matter
• Hormones should make you feel better, never worse
• Testing must match physiology and cycle timing
• Root causes must always be addressed
• Every hormone plan needs an end game

Resources & Next Steps:

If you’re struggling with hormone symptoms, fertility challenges, or perimenopause and want a personalized, physiology-based approach, support is available.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down perimenopause—what it is, how to know if you’re in it, and what you can do to feel better during this major hormonal transition. She explains why symptoms can feel extreme and unpredictable, how hormone testing actually works in perimenopause, and why a whole-body, root-cause approach is essential for long-term relief.

Rather than accepting “this is just part of aging,” Dr. Sarah outlines how targeted nutrition, lifestyle support, lab testing, supplements, and — when appropriate — low-dose bioidentical hormone therapy can dramatically improve quality of life.

In This Episode, You’ll Learn:

🌿 What Perimenopause Actually Is Perimenopause is the transition between regular, ovulatory hormone production and menopause. Instead of a smooth decline in estrogen and progesterone, hormone production becomes sporadic and erratic, leading to dramatic highs and lows. This hormonal “roller coaster” is what drives many of the frustrating symptoms women experience.

🔥 Common Symptoms of Perimenopause Dr. Sarah explains that symptoms can vary widely and may include:

• Anxiety and mood swings
• Depression or irritability
• Brain fog and poor concentration
• Hot flashes, night sweats, and temperature intolerance
• Fatigue and poor sleep
• Weight gain despite eating well and exercising
• Changes in metabolism Perimenopause is natural — but suffering is not inevitable.

🧪 How to Test for Perimenopause (and Why One Lab Isn’t Enough) Hormone levels fluctuate dramatically in perimenopause. One “normal” lab does not rule it out. Dr. Sarah explains:

• Why FSH and LH are key markers
• What values typically look like in reproductive years vs. perimenopause vs. menopause
• Why testing multiple times, at least two weeks apart, is critical to identify trends Trending labs over time gives a much clearer picture than a single snapshot.

🩸 When Irregular Bleeding Is a Red Flag Not all irregular cycles require treatment — but certain symptoms do:

• Extremely heavy bleeding
• Bleeding lasting weeks at a time
• Bleeding through clothes or experiencing “waterfall” bleeding These situations warrant intervention to protect health and improve quality of life.

🥗 Why Nutrition Is Always the Foundation Before jumping to medication, Dr. Sarah emphasizes:

• Eating enough calories to support hormone production
• Stabilizing blood sugar to reduce hormone swings
• Ensuring adequate protein, healthy fats, and micronutrients Nutrition is the base that allows any other therapy to work effectively.

🧠 Supporting the Entire Endocrine System Perimenopause is not just about estrogen and progesterone. Dr. Sarah walks through why it’s essential to assess:

• Thyroid function (full thyroid panel, not just TSH)
• Adrenal health (DHEA/DHEA-S)
• Nutrient status (magnesium, zinc, B vitamins, omega-3s)
• Mitochondrial and metabolic health

📈 Why Blood Sugar Matters More Than You Think Using continuous glucose monitoring, Dr. Sarah explains how blood sugar instability can worsen:

• Insomnia
• Anxiety
• Inflammation
• Hormone irregularity Balanced glucose = more stable hormones.

🌱 Gut Health, Absorption & Hormone Balance Even a perfect diet won’t help if nutrients aren’t absorbed. Daily bowel movements, minimal bloating, and proper digestion are essential to hormone production and detoxification.

💊 Supplements: When to Support vs. When to Avoid

• High estrogen → support detox pathways (DIM, calcium D-glucarate)
• Low hormones → avoid estrogen-lowering supplements
• Strategic use of nutrients like DHEA when appropriate Supplement choice must match hormone status.

🧠 Mental Health & Nervous System Support Mood changes during perimenopause are influenced by:

• Hormone fluctuations
• Life stressors (career changes, aging parents, family transitions) Sarah highlights the importance of therapy, nervous system regulation, and targeted neurotransmitter support when needed.

🌸 Hormone Therapy: When It’s Helpful Hormone replacement therapy can be life-changing for severe symptoms such as:

• Debilitating insomnia
• Drenching night sweats
• Severe brain fog Sarah explains:
• Why low-dose, bioidentical hormones are used
• How therapy is personalized
• The importance of monitoring labs and symptoms
• Why hormones should support — not override — natural physiology

📊 Discovery, Stabilization & Weaning Phases Hormone therapy is never “one and done.” Treatment includes:

1. Discovery phase (finding the right dose)
2. Stabilization phase (feeling great consistently)
3. Planned weaning into menopause The goal is support, not dependence.

Key Takeaways:

• Perimenopause can last 5–10 years and looks different for everyone
• Hormone swings — not aging — drive many symptoms
• One lab test is not enough to diagnose perimenopause
• Whole-body evaluation is essential for lasting results
• Hormone therapy can be powerful when used thoughtfully
• You are not doomed to feel bad — feeling better is possible

Resources & Next Steps:

If you think you may be in perimenopause or you’re experiencing symptoms that are affecting your quality of life, you don’t have to navigate it alone.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson explains how IV nutrient therapy can support fertility when diet and supplements aren’t enough. She breaks down why nutrient deficiencies persist despite “doing everything right,” how IVs bypass absorption barriers, and how targeted IV formulations can improve egg quality, sperm quality, implantation, and surgical recovery.

In This Episode, You’ll Learn:

💉 Why IV Therapy Matters in Fertility Care Dr. Sarah explains why many fertility patients remain deficient in key nutrients despite optimal diet and supplementation:

• Poor gut absorption
• Digestive inflammation or dysfunction
• Liver metabolism limiting nutrient availability IV therapy allows nutrients, antioxidants, and hydration to be delivered directly into the bloodstream—bypassing the gut and liver for faster, more effective results.

🧪 Key Nutrients Commonly Low in Fertility Patients Frequently identified deficiencies include:

• Folic acid & B vitamins
• Vitamin C and other antioxidants
• Glutathione These nutrients are essential for:
• Cellular energy and metabolism
• Egg and sperm quality
• Detoxification and inflammation reduction

🥚 Egg Quality IV Designed to support ovarian health and cellular protection:

• High-dose antioxidants to reduce oxidative stress
• Supports mitochondrial function and egg integrity
• Can be used weekly or monthly depending on fertility goals Sarah explains that while we’re born with all our eggs, egg quality can be supported through targeted antioxidant pathways.

🌱 Implantation & Uterine Blood Flow IV Created for patients with:

• Thin uterine lining
• Recurrent miscarriage
• Chronic inflammation or endometritis This IV focuses on:
• Improving blood flow to the uterus
• Supporting implantation before and after ovulation
• Working alongside diet, supplements, and medication—not replacing them

🩺 Pre- & Post-Surgical Recovery IVs Dr. Sarah discusses why surgery should be restorative—not depleting:

• Surgery places stress on the body and increases dehydration
• Nutrients and electrolytes support healing and circulation
• IVs help reduce recovery time and support fertility-preserving outcomes These IVs are now integrated into Vera’s fertility-sparing surgical protocols.

👨 Sperm Quality IV Men benefit from IV therapy too. This IV supports:

• Sperm morphology (normal head and tail structure)
• Motility and progressive motility
• Hydration and reduced sperm agglutination
• Blood flow to the testes Ideal for men who have optimized diet and supplements but still have suboptimal semen parameters.

🧠 IV Therapy as an Adjunct—Not a Replacement Dr. Sarah emphasizes:

• IVs do not replace good nutrition or supplements
• They enhance and accelerate results when absorption is limited
• Best used as part of a comprehensive fertility plan

Key Takeaways:

• Persistent nutrient deficiencies often stem from absorption issues—not effort
• IV therapy delivers targeted nutrients directly into circulation
• Antioxidants play a critical role in egg and sperm quality
• Blood flow and hydration are essential for implantation and recovery
• IV therapy can support fertility at multiple stages for both men and women

Resources & Next Steps:

If you feel like you’re doing “all the right things” but still struggling with egg quality, implantation, recovery, or sperm parameters, IV therapy may be a supportive next step.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode, Dr. Sarah Pederson breaks down the three most common female hormone profiles—low estrogen & progesterone, estrogen dominant, and progesterone dominant/low estrogen—and explains how each one affects mood, energy, cycles, fertility, and overall health. This episode empowers women to understand their symptoms, test hormones properly, and align nutrition, exercise, supplements, and treatment with their unique hormone profile.

In This Episode, You’ll Learn:

🧪 The Three Core Hormone Profiles Dr. Sarah explains how estrogen and progesterone work together—and what happens when they fall out of balance:

• Low Estrogen + Low Progesterone (“Low–Low”)
• Estrogen Dominant (Relative Low Progesterone)
• Progesterone Dominant / Low Estrogen

Each profile presents differently and requires a different approach to treatment, lifestyle, and supplementation.

🩺 Why Proper Hormone Testing Matters

• Best timing for hormone labs:
  • Cycle day 3: Estrogen, progesterone, FSH, LH, testosterone
  • 5–7 days after ovulation (depending on luteal phase length)
• Why checking progesterone at the wrong time leads to misdiagnosis
• How incorrect supplementation can worsen symptoms instead of helping

🌱 Low Estrogen & Low Progesterone (Low–Low Profile) Common symptoms include:

• Depression, brain fog, low stress tolerance, fatigue
• Light or skipped periods, long cycles, short luteal phase
• Recurrent miscarriage, poor cervical mucus, thin uterine lining
• Low libido, vaginal dryness, UTIs, hair thinning, brittle nails
• Hot flashes, cold intolerance, poor circulation

Root causes may include:

• Chronic stress
• Under-eating or poor nutrient absorption
• Excessive exercise
• Postpartum or breastfeeding states
• Perimenopause or ovarian insufficiency

Support strategies:

• Adequate calories and protein
• Gentle exercise (yoga, Pilates, barre)
• Stress reduction and sleep prioritization
• Targeted supplements (omega-3s, magnesium, vitex)

⚖️ Estrogen Dominance Common symptoms include:

• Anxiety, irritability, mood swings
• Heavy or painful periods, clots, PMS
• Breast tenderness, fibroids, endometriosis
• Migraines, acne, bloating, weight gain
• Poor sleep, constipation, joint inflammation

Key contributors:

• High sugar or refined carbohydrate intake
• Low protein consumption
• Poor liver or gut estrogen metabolism

Support strategies:

• Higher protein intake (≈80g/day)
• Strength training, HIIT, frequent movement
• Fiber-rich diet for estrogen detoxification
• Supporting liver and gut health
• Reducing alcohol and excess sugar

🌡️ Progesterone Dominant / Low Estrogen Common symptoms include:

• Sedation, brain fog, low motivation
• Excessive sleepiness, low blood pressure, dizziness
• Weight gain, insulin resistance, cravings
• Heat intolerance, nausea, constipation
• Vaginal dryness, low libido, breast fullness

Key focus areas:

• Supporting ovulation and estrogen production
• Balanced, moderate exercise
• Stress reduction and adequate sleep
• Avoiding progesterone-only supplementation when estrogen is low

🧠 Why Hormone Ratios Matter Dr. Sarah emphasizes:

• Hormones must be balanced—not treated in isolation
• DIM, progesterone, or bioidentical hormones can be harmful if mismatched
• Nutrition, exercise, and supplements should support—not fight—your hormone profile
• Ongoing lab monitoring ensures treatment is helping, not harming

Key Takeaways:

• Most symptoms are clues to your hormone profile—not random
• Estrogen and progesterone must be evaluated together
• Timing of hormone testing is critical
• One-size-fits-all hormone advice often backfires
• Aligning lifestyle and treatment with your hormone profile leads to better mood, energy, cycles, and fertility

Resources & Next Steps:

If you suspect hormone imbalance or feel stuck with persistent symptoms, proper hormone testing and individualized care are essential.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson discusses environmental and lifestyle endocrine disruptors and how they can influence hormone balance, fertility, and long-term health.

While we are exposed to thousands of environmental chemicals every day, Dr. Pederson emphasizes that the goal is not fear or perfection. Instead, this episode focuses on simple, practical changes that can meaningfully reduce exposure without creating anxiety or overwhelm.

Dr. Pederson explains what endocrine disruptors are, how they affect hormone signaling, and the most common sources of exposure in daily life, along with realistic strategies for supporting the body’s natural detox pathways.

In This Episode, You’ll Learn

🔬 What Endocrine Disruptors Are

Endocrine disruptors are chemicals that interfere with hormone signaling in the body.

They may:

• Mimic natural hormones like estrogen
• Block hormone receptors
• Alter hormone production
• Disrupt hormone metabolism in the liver, gut, or kidneys

Because hormones operate at very small concentrations, even small chemical exposures can influence hormonal signaling.

These disruptions may be associated with:

• Irregular menstrual cycles
• Ovulatory dysfunction
• Lower egg quality
• Thyroid imbalance
• Hormone dysregulation

Why This Matters for Fertility

Many endocrine-disrupting chemicals act as xenoestrogens, which are substances that mimic estrogen in the body.

This can affect:

• Ovulation
• Hormone balance (estrogen vs. progesterone)
• Uterine lining health
• Implantation

Reducing exposure helps support healthy hormone signaling and reproductive function.

The 5 Most Common Endocrine Disruptors

1️⃣ BPA & Bisphenols

Found in:

• Plastic containers
• Plastic water bottles
• Canned food linings
• Thermal paper receipts

Why they matter:

• Can mimic estrogen activity
• May affect ovarian function and egg maturation

2️⃣ Phthalates

Found in:

• Perfumes and fragrances
• Scented candles
• Cleaning products
• Certain plastics

Why they matter:

• Associated with hormone disruption
• Can alter estrogen signaling

3️⃣ Parabens

Found in:

• Cosmetics
• Lotions
• Skincare products
• Makeup

Why they matter:

• Act as weak estrogen mimics
• May disrupt menstrual cycle regulation

4️⃣ PFAS (“Forever Chemicals”)

Found in:

• Non-stick cookware
• Waterproof fabrics
• Food packaging
• Stain-resistant materials

Why they matter:

• Can affect thyroid function
• May impact ovarian hormones

5️⃣ Pesticides

Found in:

• Conventionally grown produce
• Lawn chemicals
• Agricultural environments

Why they matter:

• Linked to endocrine disruption
• Can influence ovarian function

The 80/20 Rule for Reducing Exposure

It is impossible to avoid all environmental chemicals, and the goal is not perfection.

Instead, focus on reducing the biggest exposures most of the time.

80% of the time: choose healthier options 20% of the time: occasional exposure is okay

Your body has natural detox pathways that can process small exposures.

Simple Changes That Make the Biggest Impact

1️⃣ Avoid Heating Food in Plastic

Heat increases chemical leaching from plastics into food.

Instead use:

• Glass containers
• Stainless steel
• Ceramic cookware

2️⃣ Use Glass or Stainless Steel Water Bottles

Plastic water bottles can release bisphenols and plasticizers, especially when exposed to heat.

Choosing glass or stainless steel reduces daily exposure.

3️⃣ Reduce Canned Foods

Many cans contain BPA-based linings.

Look for:

• BPA-free cans
• Glass jars
• Frozen foods instead of canned

4️⃣ Choose Fragrance-Free Personal Care Products

Many scented products contain phthalates and parabens.

Look for labels that say:

• Fragrance-free
• Paraben-free
• Phthalate-free

If a product contains fragrance, choose ones with natural ingredients you recognize.

5️⃣ Wash Produce Thoroughly

Pesticide exposure can be reduced by:

• Washing fruits and vegetables well
• Choosing organic for high-pesticide foods (“Dirty Dozen”)

Support Your Body’s Detox Pathways

Even when exposures occur, the body has natural detoxification systems.

Support these systems by focusing on:

• 25–30 grams of fiber daily
• Adequate hydration
• Regular movement and circulation
• Liver and gut health

A healthy liver, gut, and kidneys help the body process and eliminate environmental chemicals efficiently.

Key Takeaways

• Endocrine disruptors are chemicals that interfere with hormone signaling
• Some can mimic estrogen and disrupt fertility
• The most common exposures include plastics, fragrances, cosmetics, cookware, and pesticides
• The goal is awareness, not perfection
• Small daily changes can significantly reduce exposure over time

Resources & Next Steps

If you're trying to balance your hormones, improve fertility, or optimize your health, understanding environmental exposures can be an important step.

The team at Vera Health & Fertility is here to support you.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson is joined again by Kelly Sinning, licensed professional counselor and perinatal mental health specialist, to explore how women’s mental health fluctuates across the menstrual cycle. From hormonal highs and lows to how to communicate needs with partners and friends, this episode provides actionable insights for thriving mentally and emotionally throughout your cycle.

In This Episode, You’ll Learn:

💬 Talking About Your Cycle with Friends and Partners

• With friends: opening up often encourages mutual sharing, creating understanding and support.
• With partners: conversations require context, clear explanation, and understanding of differences in perception.
• Men and women experience emotional rhythms differently — women operate on a 28-day cycle, men on a 24-hour clock.

Key strategies:

• Explain what different phases of your cycle feel like
• Give concrete guidance for your needs (e.g., “I just want to rest tonight”)
• Use humor and timing strategically
• Help partners anticipate moods rather than reacting to them

❤️ Aligning Needs with Hormonal Phases

Understanding the cycle allows better mental health and relationship dynamics:

• Ovulation: Higher energy, more romantic and social
• Luteal phase (pre-period): Irritability, fatigue, introspection
• Period: Need for rest, downtime, lower energy

By planning and communicating your needs during each phase:

• Relationships feel smoother
• Self-care is easier
• Partners can participate constructively without feeling “in the dark”

🧠 Hormonal Fluctuations and Mental Health

• Mood, energy, and motivation naturally vary across the cycle.
• Weeks of low motivation or fatigue are normal, not personal failure.
• High energy phases can be leveraged for productivity and social connection.
• Low energy phases offer rest, reflection, and introspection — which have value.

Planning for each phase reduces guilt, pressure, and stress.

🌿 Thriving Through the Cycle

• Identify the purpose and opportunity in each phase.
• Use introspective, quiet phases for planning, learning, and rest.
• Use high-energy phases for action, productivity, and social engagement.
• Embrace natural rhythms instead of fighting them.

Kelly emphasizes that leaning into these biological patterns improves mental health and overall alignment with your body.

Key Takeaways:

• Mood changes across the menstrual cycle are normal and biologically driven.
• Open, clear communication with friends and partners is critical.
• Recognize the value of low-energy phases — they are productive in different ways.
• Planning around your hormonal rhythm helps reduce stress and improve relationships.
• Embrace your cycle rather than trying to power through it.

Resources & Next Steps:

If you find certain phases of your cycle mentally or emotionally challenging, a mental health professional specializing in perinatal and hormonal health can provide guidance.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson is joined by Kelly Sinning, licensed professional counselor and certified perinatal mental health specialist, to discuss the emotional and relational challenges that often arise during the fertility journey. From shifting friendships to strain within marriage, the two-week wait, and repeated disappointment, this episode offers practical, compassionate tools to protect your mental health during a season that is often filled with highs, lows, and invisible grief.

At Vera, mental health is considered just as essential as physical and hormonal health when navigating fertility.

In This Episode, You’ll Learn:

🤍 How Fertility Changes Friendships

Kelly explains that fertility struggles often shift relationships in unexpected ways.

Common experiences include:

• Difficulty feeling happy for pregnant friends
• Avoiding baby showers or pregnancy announcements
• Feelings of anger, jealousy, sadness, or resentment
• Guilt for not being the “friend you used to be”

These changes are normal and often temporary. Fertility is a season that comes with different emotional needs.

Key takeaway:

• It is okay to scale back
• You can love people from afar
• Protecting your mental health now helps preserve relationships long-term

You do not need to show up the same way in every season of life.

💬 Letting Go of Guilt in Relationships

Many people push themselves to attend events or overextend emotionally, which often leads to:

• Resentment
• Emotional exhaustion
• Awkward or painful interactions

Instead:

• Honor where you are
• Communicate honestly when possible
• Trust that strong friendships can withstand temporary distance

Most friends respond with understanding when given context.

❤️ How Fertility Impacts Your Relationship with Your Spouse

Trying to conceive often changes intimacy and connection.

Common challenges include:

• Sex becoming scheduled and pressure-filled
• Loss of spontaneity and desire
• Emotional disconnect
• Feeling misunderstood by your partner

This does not mean the relationship is failing — it means the season has changed.

🔑 Redefining Connection During Fertility

If sex no longer feels like the primary form of connection, alternatives may include:

• Holding hands
• Cuddling
• Going on dates without fertility talk
• Shared activities that feel nurturing and light
• Emotional check-ins without problem-solving

Connection can evolve without disappearing.

🗣️ How to Have Hard Conversations with Your Partner

One of the most important tools discussed is having conversations about how to have the conversation.

Consider:

• Timing (not right after work or during stress)
• Tone (humor vs. seriousness)
• Setting (walks, dates, neutral spaces)
• Avoiding trigger words
• Setting expectations beforehand

This reduces defensiveness and emotional shutdown.

🧠 Understanding Different Coping Styles

Men and women often cope differently during fertility challenges.

Common patterns:

• Women often seek connection and conversation
• Men often retreat when they feel helpless or out of control

Neither response is wrong — they are different coping mechanisms.

Awareness of these differences reduces resentment and miscommunication.

⏳ Surviving the Two-Week Wait

The two-week wait is one of the most emotionally taxing parts of fertility.

Helpful strategies include:

• Scheduling something enjoyable during that time
• Planning events unrelated to fertility
• Giving your mind something else to focus on

You will still think about pregnancy — but shared mental space helps.

🧪 Be Honest About How You Test

Kelly emphasizes being realistic about pregnancy testing habits.

If you:

• Test early — plan for it
• Wait until your period — plan for that too

There is no “right” way — only what is honest for you.

Planning ahead helps reduce emotional spirals after negative tests.

🛠️ Plan for Disappointment (Without Losing Hope)

Planning for how you’ll care for yourself after a negative test is not pessimistic — it is protective.

Ask yourself:

• How do I cope when I’m disappointed?
• Do I need alone time or connection?
• Do I need quiet or distraction?
• Who feels safe to talk to?

Self-care is one of the few things you can control during fertility.

🌊 The Emotional Rollercoaster of Fertility

Fertility is marked by:

• High highs
• Low lows
• Emotional whiplash
• Exhaustion — even from hope

This is normal.

Trying to force stability during an inherently unstable season often increases distress.

Instead:

• Acknowledge the waves
• Ride them rather than fight them
• Adjust expectations for productivity, energy, and social engagement

💔 Fertility as Invisible, Prolonged Grief

Every cycle without pregnancy can feel like a loss.

This grief is:

• Real
• Cumulative
• Often misunderstood
• Rarely acknowledged by others

Support is essential — not optional.

Seek out:

• People who understand loss
• Others navigating fertility challenges
• Mental health professionals
• Supportive communities

You do not have to carry this alone.

Key Takeaways:

Fertility changes relationships — and that’s okay.

Protecting your mental health is not selfish.

Connection with your partner may look different during this season.

Planning for hard moments reduces emotional overwhelm.

Support and community are critical during fertility challenges.

Resources & Next Steps:

If fertility feels emotionally overwhelming, working with a mental health professional trained in perinatal and fertility-related care can be life-changing.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, breaks down why gut health is foundational to hormone balance, fertility, and overall well-being. From how often you should be pooping to advanced gut testing and treatment options, this episode explains how digestion, absorption, inflammation, and the gut microbiome directly impact your hormones and reproductive health.

At Vera, gut health is never overlooked. If your body cannot properly digest and absorb nutrients, it cannot make hormones correctly — no matter how healthy your diet may be.

In This Episode, You’ll Learn:

💩 What a “Healthy Gut” Actually Looks Like Dr. Pederson explains what normal digestion should feel like — and what is not normal.

A healthy gut means:

• Bowel movements 1–2 times per day
• Soft, well-formed stool
• No straining
• No diarrhea
• No undigested food visible
• Consistent color and texture
• No blood (black, brown, or bright red)

You should never:

• Go a full day without pooping
• Be bloated or gassy
• Have abdominal pain related to digestion

If these symptoms are present, your gut needs to be tested.

🧠 Why Gut Health Is Critical for Hormones & Fertility

• Your gut breaks food down into:
  • Amino acids
  • Fats
  • Short-chain fatty acids from fiber
• These nutrients are the building blocks of hormones
• Poor digestion or absorption = poor hormone production
• Gut inflammation is closely linked to:
  • PCOS
  • Hashimoto’s
  • Endometriosis
  • Infertility
  • Failed IVF cycles

🧪 How to Test Your Gut

The most comprehensive tool is a stool (poop) test, which is done at home and mailed to a lab.

Gut testing evaluates:

• How well you digest food
• How well you absorb nutrients
• Gut inflammation levels
• Your gut microbiome profile
• Bacterial overgrowth
• Parasites and infections

Additional testing may include:

• Blood work for inflammatory markers
• SIBO breath testing (for severe bloating and gas)
• Food sensitivity testing (basic or advanced)

🥗 Why Elimination Diets Often Fail

Dr. Pederson explains that diets like Whole30 or randomly cutting gluten or dairy are often too broad and not actionable long-term.

Food sensitivity testing allows:

• A personalized food protocol
• Structured reintroduction phases
• Clear identification of trigger foods
• Long-term clarity around what your body tolerates

This creates empowerment — not restriction.

⚙️ Common Gut Issues Seen in Fertility Patients

🔹 Poor Digestion

• Inadequate pancreatic enzyme function
• Leads to poor hormone production
• Treated with:
  • Over-the-counter digestive enzymes
  • Prescription digestive enzymes (when needed)

🔹 Leaky Gut & Inflammation

• Can cause bloating, food sensitivities, hormone imbalance
• Often treated with targeted supplements such as:
  • IgG
  • Gut-healing protocols
  • Personalized food plans

🔹 Parasites & Infections

• Extremely common and often undiagnosed
• Can persist for years
• May require:
  • Antibiotics
  • Herbal antimicrobials
  • Multiple treatment rounds

🔹 Bacterial Overgrowth

• Examples include Enterobacter and other pathogenic bacteria
• Treatment is guided by sensitivity testing
• May include:
  • Antibiotics
  • Herbal options (berberine, oregano, uva-ursi)

🦠 Why Probiotics Are Not One-Size-Fits-All

• Many probiotics contain lactobacillus
• Some patients already have an overgrowth
• Taking the wrong probiotic can worsen symptoms

Gut testing determines:

• Which bacteria are low
• Which are overgrown
• Whether you need:
  • A probiotic
  • A prebiotic
  • Dietary fiber instead

Key beneficial bacteria discussed:

• Lactobacillus
• Bifidobacteria
• Akkermansia

🌾 The Role of Fiber & Short-Chain Fatty Acids

• Fiber feeds healthy gut bacteria
• Fiber is converted into short-chain fatty acids
• Low fiber intake leads to:
  • Low gut bacteria
  • Increased bloating and gas
  • Poor nutrient absorption

Prebiotic, fiber-rich foods include:

• Vegetables
• Beans
• Seeds
• Whole grains

📖 Patient Case Study: Healing the Gut to Restore Fertility

Dr. Pederson shares a powerful case of a patient who:

• Pooped only every 7–10 days
• Experienced vomiting from constipation
• Had:
  • Severe metabolic imbalance
  • Elevated beta-glucuronidase
  • Low short-chain fatty acids
  • A gut infection (Enterobacter)

Treatment included:

• Targeted antibiotics
• Gut-healing foods
• Fiber supplementation
• Calcium D-glucarate
• Probiotics
• Temporary dietary changes

After 3 months:

• Daily bowel movements
• Improved hormone balance
• Successful pregnancy after failed IVF
• Long-term gut health maintained postpartum

🍽️ Daily Habits That Support Gut Health

• Eat enough fiber daily
• Support digestion with:
  • Apple cider vinegar
  • Fermented foods (kimchi, sauerkraut, pickles)
• Use probiotics only when appropriate
• Focus on whole, anti-inflammatory foods
• Avoid feeding bad bacteria with:
  • Excess sugar
  • Alcohol
  • Highly processed foods

Key Takeaways:

Gut health is essential for hormone balance and fertility. Daily bowel movements are a non-negotiable sign of health. Bloating, gas, and constipation are not normal. Personalized testing leads to targeted, effective treatment. Healing the gut can dramatically improve fertility outcomes.

Resources & Next Steps:

If you struggle with bloating, constipation, hormone imbalances, or unexplained infertility, comprehensive gut testing may be the missing piece.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, dives deep into PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder). She explains why PMS is not normal, explores the root causes behind luteal-phase mood and physical symptoms, and outlines a comprehensive, holistic framework for treatment — from nutrition and lifestyle to supplements, hormone testing, and medical therapies.

In This Episode, You’ll Learn:

💡 What PMS and PMDD Actually Are

• PMS occurs during the luteal phase (after ovulation, before your period)
• Common symptoms: irritability, rage, mood swings, headaches, cramps, breast tenderness
• PMDD is a more severe form with debilitating mood symptoms that impair daily functioning
• PMS should not be normalized — symptoms almost always indicate an underlying imbalance

🩺 Root Causes of PMS & PMDD

• Blood sugar instability (increased insulin resistance during the luteal phase)
• Inflammation
• Hormonal imbalances (estrogen, progesterone, LH, FSH)
• Poor-quality or absent ovulation
• Gut and detox pathway dysfunction
• Chronic stress and elevated cortisol

🍽️ How to Eat During the Luteal Phase

• Your body needs more calories, rest, and nutrients after ovulation
• Aim for a 1:1 ratio of protein to carbohydrates
• Increase carbohydrates, but choose high-quality sources:
  • Seed breads
  • Protein pastas
  • Brown rice and wild rice
• Always pair carbohydrates with protein
• Avoid large amounts of sugar, which fuel inflammation and worsen mood symptoms

🥑 Anti-Inflammatory Foods That Reduce PMS Symptoms

• Omega-3–rich foods:
  • Fish (2–3x/week)
  • Chia seeds
  • Flax seeds
• Leafy greens for antioxidants:
  • Kale
  • Arugula
  • Spinach
• Turmeric for inflammation reduction (cook with it or add to drinks)

🧠 Why Blood Sugar Matters for Mood

• Blood sugar spikes increase inflammation
• Inflammation disrupts neurotransmitters in the brain
• This directly worsens irritability, rage, anxiety, and depression in the luteal phase
• Continuous glucose monitoring can be helpful during this phase

🧪 Hormone Testing for PMS & PMDD

• Test hormones during the luteal phase (typically ~7 days after ovulation)
• Check:
  • Estrogen
  • Progesterone
  • LH and FSH
• Consider testing on your worst symptom day if symptoms spike just before your period
• Mapping hormone patterns helps identify crashes, imbalances, and estrogen dominance

⚖️ Common Hormone Imbalances Linked to PMS

• Low progesterone
• High estrogen (estrogen dominance)
• Rapid estrogen drops before menstruation
• Anovulation (periods without ovulation)

🌿 Supplements Used for PMS & PMDD (Based on Labs)

• Vitex (chasteberry) to support hormone production
• Omega-3s (~1,000 mg daily if not eating enough fish)
• Magnesium for mood and muscle relaxation
• L-theanine and GABA for mood and anxiety support (taken at night)
• Adaptogens for stress-related PMS:
  • Ashwagandha
  • Rhodiola
• DIM or calcium d-glucarate for estrogen metabolism (only if estrogen is high)

⚠️ Important Note on Supplements  Supplements should always be chosen based on your specific hormone profile.  Do not take estrogen-lowering supplements if estrogen is already low.

💊 Medical Treatment Options (When Needed)

• Bioidentical progesterone during the luteal phase for low progesterone
• Bioidentical estradiol for estrogen crashes or severe luteal symptoms
• “Bridge dosing” to prevent sudden hormone drops before your period
• SSRIs/SNRIs (e.g., sertraline/Zoloft):
  • Can be used as needed or only during the luteal phase
  • Do not require daily, long-term use in many cases

🏃 Lifestyle Factors That Matter in the Luteal Phase

• Adequate calories and protein to support hormone production
• Exercise to help metabolize hormones (can tolerate higher intensity if well-fueled)
• Daily bowel movements to support estrogen detoxification
• Stress reduction to lower cortisol and improve mood regulation

🧬 Real Patient Case Highlight  A patient with severe rage and PMS symptoms was found to be:

• Not ovulating
• Estrogen dominant
• Insulin resistant
• After blood sugar regulation, cyclic progesterone, and nutrition changes, she resumed ovulation, normalized her luteal phase, and felt like herself again.

Key Takeaways: PMS and PMDD are not normal and should not be dismissed.

Luteal-phase symptoms are signals of deeper hormonal, metabolic, or inflammatory issues.

Targeted nutrition, hormone testing, supplements, and — when needed — medical therapy can dramatically improve symptoms.

Feeling amazing every day is possible with the right support.

Resources & Next Steps: If you experience PMS, PMDD, migraines, mood swings, or luteal-phase discomfort, schedule a consultation with Dr. Sarah and her team. They take a root-cause, personalized approach to hormone health.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined again by registered dietitian Callie to discuss how nutrition and lifestyle choices can significantly reduce period pain. They cover anti-inflammatory foods, key nutrients for cramp relief, what to limit during your cycle, and how to support your body throughout the entire menstrual cycle so your period doesn’t disrupt your life.

In This Episode, You’ll Learn:

💡 Foods That Help Reduce Period Pain Focusing on anti-inflammatory and nutrient-dense foods can lower cramping and discomfort:

• Anti-inflammatory foods: turmeric, nuts, seeds, olive oil, avocado oil
• Magnesium-rich foods to relax muscles and reduce cramps:
  • Pumpkin seeds (2 tablespoons daily)
  • Spinach, almonds, dark chocolate
• Iron-rich foods, especially for heavier bleeding:
  • Spinach
  • Grass-fed beef and other quality meats
• Hydrating and “cooling” foods:
  • Berries
  • Cucumbers
  • Watermelon

Starting these foods before your period begins can help prevent pain rather than just reacting to it.

🩺 Foods to Limit During Your Period Certain foods can increase inflammation and worsen cramps:

• Excess caffeine, especially in the first few days of your cycle
• Highly processed and fried foods
• Alcohol, particularly leading up to your period
• Excess added sugars without protein

🍓 How to Handle Period Cravings Without Worsening Pain

• Choose real carbohydrate sources like fruit instead of refined sugar
• Pair carbohydrates with protein to stabilize blood sugar
• Water-based fruits (berries, watermelon) are ideal
• If having chocolate or sweets, always eat protein alongside it to prevent blood sugar spikes and increased cravings

🌿 What to Eat Throughout Your Entire Cycle to Prevent Pain

• Balanced meals with protein, healthy fats, and high-fiber carbohydrates
• Emphasis on variety for optimal micronutrient intake
• Iron-rich foods throughout the cycle to prepare for menstrual blood loss
• Warming foods leading up to and during your period:
  • Bone broth
  • Warm herbal teas
• Prioritize diverse vegetables, seeds, and whole foods to support B vitamins and anti-inflammatory pathways

🚶 Lifestyle Tips to Reduce Period Pain

• Hydration is critical during menstruation:
  • Aim for at least 64 oz daily
  • Enhance water with cucumber, berries, herbal teas, or bone broth
• Gentle movement to improve uterine blood flow:
  • Walking
  • Light stretching
  • Easy daily activity
• Stress reduction and rest:
  • Allow extra rest during the first days of your cycle
  • Gentle self-care and reduced demands support hormone balance

🍵 Helpful Teas for Menstrual Support

• Red raspberry leaf tea for uterine support
• Herbal teas to encourage warmth, hydration, and relaxation

Key Takeaways: Painful periods are not normal and should not disrupt daily life. Anti-inflammatory foods, magnesium, iron, hydration, and gentle movement can significantly reduce cramping. Nutrition throughout the entire cycle plays a major role in how your period feels. Small, consistent lifestyle and nutrition shifts can dramatically improve menstrual comfort.

Resources & Next Steps: If you experience painful periods or want personalized nutrition support for cycle health, schedule a consultation with Callie. She works one-on-one with patients to build practical, sustainable nutrition plans tailored to their cycles and symptoms.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, sits down with registered dietitian Callie to discuss how nutrition directly impacts fertility, hormone balance, and preparation for conception. Whether you are actively trying to conceive or simply want to optimize hormone health for future fertility, this episode breaks down exactly how to eat to support your body.

At Vera, nutrition is always the foundation. Food comes first, and everything else builds on top of a strong nutritional base.

In This Episode, You’ll Learn:

🍳 Go-To Foods to Optimize Fertility Callie explains that fertility nutrition starts with balance, quality, and consistency.

• • Protein first:
    • Eggs
    • Poultry
    • Grass-fed beef
    • Greek yogurt (low or no added sugar, if tolerated)
    • Wild-caught salmon

• Healthy fats for hormone production:

• • • Avocados
    • Olive oil and avocado oil
    • Nuts and seeds
    • Olives

• Slow-digesting carbohydrates (to support blood sugar balance):

• • Quinoa
  • Wild rice
  • Brown rice
• Fertility-supportive, anti-inflammatory foods:
  • Berries
  • Cruciferous vegetables (broccoli, Brussels sprouts)

🧠 Key Nutrients for Hormone Balance & Conception

• Choline (eggs) – supports egg quality
• Omega-3 fatty acids (wild-caught salmon) – supports implantation and blood flow
• Iron (beef, spinach, lentils, beans) – supports ovulation and menstrual health

⚖️ What If You Don’t Like Fish?

• Plant-based omega-3 sources:
  • Chia seeds
  • Flax seeds
  • Walnuts
• For optimal levels, supplementation may be needed and should be discussed with a practitioner

🥩 Does Food Quality Matter? (Short Answer: Yes)

• Look for:
  • Grass-fed beef
  • Pasture-raised poultry and eggs
  • Wild-caught fish
• These labels indicate animals raised in more natural environments with higher nutrient density
• Local farms can be an excellent option when available

🍽️ What a Fertility-Friendly Plate Should Look Like

• ½ plate: vegetables
• ¼ plate: protein
• ¼ plate: slow-digesting carbohydrates
• 1–2 servings of healthy fats per meal

Healthy fats are critical because fat is the precursor to hormone production and helps reduce cravings and blood sugar swings.

⏰ Daily Habits That Support Fertility

• Eat every 3–4 hours to stabilize blood sugar and hormones
• Never skip meals regularly
• Protein at breakfast is non-negotiable:
  • Aim for 20–30 grams within the first hour of waking
• Always pair carbohydrates with protein:
  • Never eat “bare carbs”
  • Example: pair fruit with nuts, yogurt, cheese, or a protein source
• Stay hydrated:
  • Minimum of 64 oz daily
• Gentle movement:
  • Walking
  • Yoga
  • Pilates
• Prioritize quality sleep:
  • Focus on sleep quality, not just hours

🍳 What If You’re “Not a Breakfast Person”?

• Start small:
  • One egg and a piece of fruit
• Over time, your metabolism and hunger cues will adjust
• Eating protein in the morning helps regulate cortisol, blood sugar, and hormones throughout the day

🛒 Grocery Store Tips for Fertility Nutrition

• Shop the outer perimeter of the store:
  • Produce
  • Meat
  • Fish
  • Dairy
• Choose foods with:
  • Simple ingredient lists
  • Fewer than 6–8 ingredients
• Read labels carefully:
  • “Whole grain” labels can be misleading
  • Watch for seed oils and added sugars
• Be a “nutrition detective”:
  • Look at fiber content
  • Check oils used
  • Assess sugar sources

🚫 Foods to Limit When Trying to Conceive

• Highly processed foods and fast food
• Seed oils (soybean oil, canola oil, etc.) when consumed regularly
• Artificial sweeteners (especially sugar alcohols like erythritol)
• Excess added sugars, especially from processed foods

Better options include:

• Natural sweeteners like maple syrup, honey, or coconut sugar (in moderation)
• Brands that use healthier oils (example: avocado oil instead of seed oils)

🐟 Fish & Mercury Awareness

• Avoid high-mercury fish:
  • Swordfish
• Choose lower-mercury options:
  • Wild-caught salmon Canned tuna (in moderation)
• Fish choices can be personalized based on preference and tolerance

Key Takeaways: Nutrition is foundational to fertility and hormone balance.

Protein, healthy fats, and blood sugar stability are critical.

Food quality matters just as much as food quantity.

Small, consistent habits create big hormonal shifts over time.

There is no “all or nothing” approach — balance is key.

Resources & Next Steps: If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one with patients to create realistic, sustainable nutrition plans.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined by registered dietitian Callie, who specializes in women’s health and blood sugar management. Together, they break down how to eat with PCOS, support insulin resistance, understand what “low carb and low sugar” actually means, and use nutrition, movement, and lifestyle strategies to support hormone balance and sustainable weight loss.

In This Episode, You’ll Learn:

💡 PCOS Nutrition Essentials A balanced plate is the foundation for hormone health:

• Half your plate: colorful vegetables
• One-quarter: protein (critical for blood sugar stability)
• One-quarter: high-fiber carbohydrates (oats, quinoa, brown rice, beans, lentils)
• Healthy fats: olive oil, avocado, nuts, seeds
• Protein helps slow carbohydrate digestion and prevent blood sugar spikes.

🍳 How to Build a PCOS-Friendly Breakfast

• Never skip breakfast — consistency matters for blood sugar and hormones
• Add vegetables to eggs (spinach, peppers, onions)
• Blend veggies like spinach or zucchini into protein pancakes, muffins, or smoothies
• Veggies can be mixed into almost anything without affecting taste

🩺 Eating for Insulin Resistance

• Eat vegetables and protein first, then carbohydrates
• Always pair carbs with protein and fiber
• Avoid long gaps between meals to prevent blood sugar crashes
• Aim for consistent meals and protein-containing snacks
• Target ~5–7 grams of fiber per meal

🚶 The Power of Movement for Blood Sugar Control

• Just 5–10 minutes of movement after meals can significantly lower glucose spikes
• Walking, light chores, marching in place, or gentle activity all count
• Movement helps muscles absorb glucose and improves insulin sensitivity
• Data from continuous glucose monitors (CGMs) shows how impactful movement can be

🥦 What “Low Carb” and “Low Sugar” Really Means for PCOS

• PCOS does not require a ketogenic or no-carb diet
• Focus on carbohydrate quality, not elimination
• Prioritize high-fiber carbs and ancient grains
• Avoid quick sugars (honey, sweeteners, refined carbs) without protein
• Look for foods with at least 2–3 grams of fiber per serving

⚖️ Weight Loss Tips for PCOS

• Protein at every meal improves satiety and hormone balance
• Strength training 2–3 times per week supports insulin sensitivity and metabolism
• Frequent, small bouts of movement throughout the day matter
• Stress management is critical — high cortisol can block weight loss
• Hydration supports blood sugar regulation and overall metabolic health

💧 Hydration Guidelines

• Absolute minimum: 64 oz per day
• Ideal target for most people: 64–80 oz daily
• Increase intake gradually to avoid discomfort
• Proper hydration improves blood sugar control and insulin sensitivity

Key Takeaways:

PCOS nutrition is about balance, consistency, and quality — not restriction.

Protein, fiber, movement, stress management, and hydration all work together to regulate blood sugar and hormones.

Small, practical changes can have a powerful impact on insulin resistance and weight loss.

Tracking fiber intake and pairing carbs correctly can dramatically improve glucose stability.

Resources & Next Steps:

If you’re struggling with PCOS, insulin resistance, or hormone imbalance and want personalized nutrition guidance, schedule a consultation with Callie. She helps patients build realistic, sustainable meal plans tailored to their unique needs.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, explains what cervical mucus is, why it’s essential for fertility, how to identify high-quality cervical mucus, and strategies to improve it.

In This Episode, You’ll Learn:

💡 What is Cervical Mucus (CM)?

• Produced by cells in the cervix (endocervical canal), mostly water, mucin, proteins, and sugars.
• Hormone-dependent: estrogen promotes mucus production; progesterone dries it up after ovulation.
• Acts as a “highway” for sperm, facilitating movement from the vagina to the uterus.

🩺 Why Cervical Mucus Matters

• Essential for fertility; helps sperm reach the egg.
• Indicates hormonal and reproductive health.
• Both too little or too much mucus, or abnormal texture/color, can signal issues.

✅ How to Know if Cervical Mucus is High-Quality

• Appears around cycle day 10–12, before ovulation.
• Clear, stretchy (can stretch >1 inch), and gloppy on toilet paper.
• Present for at least 3 days around the LH surge.
• After ovulation, progesterone should dry it up.
• Abnormal signs: yellow, sticky, thick, or present outside expected window.

🌿 How to Improve Cervical Mucus

1. Hormone balance:

• Estrogen rise in the follicular phase is essential.
• Bioidentical estrogen (oral or vaginal) may be used if needed.

Hydration: CM is 95% water — drink plenty of fluids. Nutrition:

• Adequate protein (building blocks for CM)
• Antioxidants: leafy greens, citrus, glutathione-rich foods
• Omega-3s for hormone support

Supplements:

• Antioxidants: vitamin C, NAC (N-acetylcysteine), glutathione
• Blood flow support: alpha-lipoic acid, vitamin E

Ovulation support: Ensuring regular ovulation cycles promotes healthy CM production.

Key Takeaways:

• Healthy cervical mucus is a sign of fertility, balanced hormones, hydration, and good nutrition.
• High-quality CM improves sperm transport and increases the chances of conception.
• Monitoring CM throughout your cycle helps identify hormonal or reproductive issues early.
• Lifestyle, nutrition, and sometimes medical support can optimize cervical mucus quality.

Resources & Next Steps: Dr. Sarah and her team offer hormone coaching sessions to teach patients how to read their cervical mucus, understand cycle health, and optimize fertility naturally.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

 

#CervicalMucus #Fertility #HormoneBalance #Ovulation #WomenHealth #HormoneCafe #VeraFertility #CycleTracking #HealthyHormones

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, breaks down polycystic ovarian syndrome (PCOS). She explains what PCOS really is, how it’s diagnosed, the different types, and strategies for managing symptoms and restoring hormonal balance.

In This Episode, You’ll Learn:

💡 What is PCOS?

• PCOS is a hormonal imbalance where ovaries make many follicles, often leading to irregular ovulation.
• High AMH, LH:FSH ratios, or elevated androgens can indicate different types of PCOS.

🩺 Signs & Diagnosis

• Irregular cycles, high testosterone, or polyfollicular ovaries on ultrasound.
• Understanding your specific type of PCOS is key to personalized treatment.

🌿 Managing PCOS

• Foundational lifestyle habits: Diet, stress management, sleep, exercise, weight, and consistent routines.
• Diet recommendations: Low sugar, complex carbohydrates, high fiber, hydration.
• Supplements: Myo-inositol, Omega-3s, and targeted options depending on hormone profile.
• Advanced options: Continuous glucose monitoring for metabolic insights, or surgical interventions like ovarian wedge resection for severe cases.

Key Takeaways:

• PCOS is diverse; understanding your type allows for targeted treatment.
• Hormone balance relies on lifestyle, nutrition, and sometimes supplements or surgery.
• Healing PCOS can restore regular cycles, ovulation, energy, and overall wellbeing.

Resources & Next Steps: Dr. Sarah and her team at Vera Health and Fertility can evaluate PCOS, guide labs and ultrasounds, and create a personalized management plan.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, explains the ovulation process, how to know if you are ovulating, types of ovulation dysfunction, and strategies to treat ovulatory issues.

In This Episode, You’ll Learn:

💡 What is Ovulation?

• The process where a dominant follicle releases an egg, usually around 14 days before the next period.
• Ovulation starts months before the egg is released, as follicles are recruited over a 3–4 month period.
• Steps:

1. Brain hormone FSH stimulates follicle growth.
2. Follicle produces estrogen, promoting its own growth and triggering an LH surge.
3. LH surge causes the follicle to rupture, releasing the egg.
4. Corpus luteum forms from the ruptured follicle, producing progesterone and estrogen for the luteal phase (~14 days).

🩺 How Do You Know if You Are Ovulating?

• Regular periods usually suggest ovulation, but bleeding can occur without ovulation (anovulatory bleed).
• Confirmation methods:

1. Blood tests: LH surge + post-ovulation progesterone >4 ng/mL
2. Urine monitors: LH + PDG (progesterone metabolite) rise
3. Ultrasound: Follicle growth, rupture, and corpus luteum formation

⚠️ Types of Ovulation Dysfunction

1. Anovulation: No ovulation; common in low hormones, PCOS, excessive exercise, or under-nutrition
2. Oligo-ovulation: Ovulates irregularly; sometimes seen in perimenopause or ovarian insufficiency
3. LUF Syndrome (Luteinized Unruptured Follicle): Follicle develops but does not rupture; often linked to endometriosis or ovarian cysts
4. Luteal Phase Defect: Corpus luteum does not produce enough hormones; luteal phase <12 days; may be due to nutritional deficiencies

🌿 Treatment of Ovulation Dysfunction

• Address root causes: Nutrition, stress, sleep, inflammation, and underlying endocrine issues (thyroid, prolactin, adrenal health)
• Support hormone balance: Foods and supplements that support estrogen and progesterone production
• Medications (when needed):
  • Ovulation induction (Clomid, Letrozole)
  • Gonadotropins (FSH or LH injections) to stimulate follicle growth
• Ongoing cycle tracking: Ensures high-quality ovulation for current and future follicles

Key Takeaways:

• Ovulation is essential for fertility and cycle regularity.
• Irregular cycles or poor-quality ovulation can be caused by hormonal imbalances, stress, nutrition, or structural issues.
• Diagnosis involves blood, urine, and/or ultrasound to confirm ovulation.
• Treatments focus on addressing root causes, supporting hormone production, and sometimes using medications to ensure a healthy ovulatory cycle.
• Cycle-to-cycle hormone balance is crucial for recruiting healthy eggs over time.

Resources & Next Steps: Dr. Sarah and her team at Vera Health and Fertility can evaluate ovulation and create a personalized plan for hormone optimization and fertility support.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

 

#Ovulation #Fertility #HormoneBalance #LUFSyndrome #LutealPhaseDefect #Anovulation #PCOS #WomenHealth #HormoneCafe #VeraFertility

In this episode of The Hormone Café, Dr. Sarah Pederson shares the philosophy behind The Vera Way — a comprehensive, root-cause approach to helping women understand their bodies, balance hormones, and optimize fertility naturally.

At Vera Health & Fertility, the goal is to empower women with the knowledge and tools to truly understand what their bodies need. When you understand your hormones, metabolism, anatomy, and overall health, you can make informed decisions that support your fertility and long-term wellness.

Dr. Pederson walks through six key areas every woman should understand about her body, explaining how each one plays a critical role in hormone balance, energy, and reproductive health.

In This Episode, You’ll Learn

🔥 The Vera Way: A Root-Cause Approach to Hormone Health

At Vera Health & Fertility, the focus is on understanding the whole body — not just treating symptoms.

This approach looks at:

• Hormones
• Anatomy and reproductive health
• Nutrition and cellular health
• Metabolism and blood sugar
• Gut health
• Mental and emotional wellbeing

By understanding these systems together, women can optimize hormone balance and support natural fertility.

1️⃣ Understand Your Unique Hormone Profile

Every woman has a unique hormone pattern, and understanding it is essential for balancing hormones and optimizing fertility.

Key hormones to evaluate include:

• Estrogen
• Progesterone
• Testosterone
• Adrenal hormones (cortisol)
• Thyroid hormones (TSH, T3, T4)

Rather than relying on a single lab value, it’s important to evaluate your entire endocrine system.

Hormones should also be tested multiple times throughout the menstrual cycle, such as:

• Cycle Day 3
• Around ovulation

Advanced hormone monitoring tools can also help track daily hormone patterns, including:

• Mira
• Inito
• LH strips

Tracking hormones over time helps women understand how lifestyle changes directly impact ovulation and hormone balance.

2️⃣ Know Your Anatomy and Uterine Health

Hormones are only one part of fertility. Anatomy and reproductive structure are equally important.

A pelvic ultrasound can evaluate:

• Cervix and cervical mucus
• Uterus size and shape
• Uterine lining thickness
• Fibroids or polyps
• Ovarian size and follicle count
• Ovarian cysts

Other important diagnostic tools include:

Hysteroscopy A small camera is used to visualize the inside of the uterus, helping identify:

• Polyps
• Scar tissue
• Uterine abnormalities

Endometrial Biopsy Evaluates the health of the uterine lining and checks for inflammation or infection (endometritis).

Fallopian Tube Testing (HSG or Foam Study) Ensures the fallopian tubes are open and functioning properly, which is essential for conception.

3️⃣ Know Your Nutritional Status

Your body needs the right nutrients to produce hormones and support egg quality.

Testing may evaluate:

• B vitamins
• Antioxidants
• Omega-3 to Omega-6 ratios
• Minerals and micronutrients
• Mitochondrial health

These nutrients play critical roles in:

• Hormone production
• Cellular energy
• Egg quality
• Reducing oxidative stress

Food diversity is especially important for women, including:

• Protein
• Fiber-rich vegetables
• Healthy fats
• Seeds and nuts

4️⃣ Understand Your Metabolism

Every person’s metabolism functions differently.

Some people have:

• Slow, steady metabolism
• Rapid blood sugar spikes and crashes
• Difficulty gaining weight
• Difficulty losing weight

Understanding metabolism helps tailor nutrition, exercise, and lifestyle strategies.

Tools that help evaluate metabolism include:

Continuous Glucose Monitoring (CGM) Tracks blood sugar patterns throughout the day to identify spikes and crashes.

Heart Rate Variability (HRV) Tracking Measures how the body responds to stress, recovery, and nervous system activity.

These tools provide insight into how your body responds to food, stress, and exercise.

5️⃣ Know Your Gut Health

Your gut plays a critical role in:

• Nutrient absorption
• Hormone metabolism
• Inflammation regulation
• Immune function

Even if you're eating well, nutrients cannot be absorbed properly if gut health is compromised.

A comprehensive stool test can evaluate:

• Digestive function
• Gut microbiome balance
• Inflammation markers
• Parasites or infections
• Intestinal permeability (“leaky gut”)

Optimizing gut health helps improve hormone balance, energy levels, and fertility outcomes.

6️⃣ Prioritize Mental and Emotional Health

Your mental and emotional health directly affects hormone balance and fertility.

Chronic stress can impact:

• Cortisol levels
• Ovulation
• Hormone production
• Sleep quality

Identifying stress patterns can be extremely helpful.

For example, some people experience specific daily stress spikes tied to work, responsibilities, or lifestyle patterns.

It's important to develop healthy stress-management strategies, such as:

• Mindfulness
• Exercise
• Boundaries with work or responsibilities
• Journaling or reflection
• Therapy or coaching

Addressing limiting beliefs and emotional stress is an important part of healing.

Fertility and hormone health are not just physical — they are deeply connected to emotional wellbeing.

Key Takeaways

• Understanding your body empowers you to optimize hormone balance and fertility
• Hormone health requires looking at the whole body, not just one lab test
• Anatomy, nutrition, metabolism, gut health, and stress all play critical roles
• Personalized testing can reveal the root causes of hormone imbalance
• Small lifestyle changes can create powerful improvements in health over time

Resources & Next Steps

If you want support understanding your body and optimizing your hormone health, the team at Vera Health & Fertility is here to help.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, discusses irregular bleeding. She explains what counts as an irregular period, the possible causes—from hormonal imbalances to structural issues—and how to properly evaluate and treat irregular cycles.

In This Episode, You’ll Learn:

💡 Definition & Differential Diagnosis

• Normal cycles: 24–35 days, varying by no more than 3 days per cycle.
• Signs of irregular bleeding:

1. Too few or too many periods per year
2. Spotting or brown bleeding before a period
3. Very heavy (multiple pads/hour) or very light flow
4. Mid-cycle bleeding or bleeding after intercourse

Causes can be grouped into:

1. Hormonal: Estrogen too high or low, progesterone imbalance, thyroid issues, high prolactin, adrenal dysfunction
2. Structural: Ovarian cysts, fibroids, uterine or cervical polyps, cervical ectropion
3. Blood-related: Genetic or acquired clotting disorders (e.g., Factor V Leiden)

🩺 Workup of Irregular Bleeding

• Hormone testing: Estrogen, progesterone, LH, FSH, thyroid hormones, prolactin, testosterone
• Cycle mapping with urine tracking (e.g., Mira, NEDO) and blood work at multiple points in the cycle
• Ultrasound: Assess ovaries, uterine lining, fibroids, cysts, or polyps
• Pelvic exam and cervical check, including vaginal swabs for infections
• Endometrial biopsy for uterine health or infection

🌿 Treatment & Management

• Nutrition & Lifestyle: Foods and supplements to support hormone balance; tailored to whether estrogen, progesterone, or other hormones are high or low
• Medical Interventions:
  • Bioidentical hormones to correct estrogen or progesterone imbalances
  • Medication or surgery for ovarian cysts, fibroids, or polyps Cervical treatments (e.g., silver nitrate) for ectropion
  • Antibiotics or probiotics for infections
• Monitoring & Tracking: Chart cycles to ensure interventions are effective; cycle mapping helps identify hormone shifts and empowers long-term management

Key Takeaways:

• Irregular periods are not “normal” and often signal underlying hormonal, structural, or blood-related issues.
• Comprehensive evaluation—including hormone testing, imaging, and pelvic exams—is essential to identify causes.
• Treatment can include lifestyle changes, supplements, medical interventions, and monitoring.
• Balancing hormones and achieving regular cycles may take 3–6 months, but long-term consistency leads to improved health and well-being.

Resources & Next Steps: Dr. Sarah and her team at Vera Health and Fertility can help evaluate and treat irregular cycles with a personalized, holistic plan. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, dives into the topic of painful cycles. She breaks down what a normal period looks like versus a painful cycle, explores the different causes, how to properly evaluate your pain, and shares treatment strategies to help reduce discomfort.

In This Episode, You’ll Learn:

💡 Definition & Differential Diagnosis

• Normal periods should allow you to function without needing excessive pain relief.
• Signs your cycle may be too painful: severe cramps requiring multiple ibuprofen doses, missed school/work, or reliance on heating pads for hours.
• Potential causes include:

1. General inflammation (autoimmune issues, gut inflammation, leaky gut)
2. Endometriosis or scar tissue on/around the uterus
3. Adenomyosis (inflammation within the uterine walls)
4. Endometritis (infection inside the uterus)
5. Cervical inflammation
6. Vaginal dysbiosis or infection

🩺 Workup of a Painful Cycle

• Labs: ANA, ESR, CRP to check for inflammation or autoimmune conditions
• Gut health testing for leaky gut or bacterial overgrowth
• Imaging: ultrasound or MRI to detect adenomyosis, cysts, or swelling
• Procedures: biopsy, laparoscopy, or vaginal swabs to check for endometriosis, infections, and bacterial imbalances
• Comprehensive evaluation is key, especially if prior treatments (like endometriosis surgery) did not fully relieve pain

🌿 Treatment & Management

• Lifestyle & Nutrition: Anti-inflammatory diet (low sugar, high magnesium, leafy greens, protein), regular exercise for blood flow
• Supplements: Omega-3, curcumin (turmeric), magnesium
• Medical Interventions:
  • Surgery for endometriosis or scar tissue
  • Antibiotics and probiotics for endometritis or vaginal infections
  • Long-term inflammation management for adenomyosis
• Advocate for yourself: proper evaluation can uncover treatable causes and significantly reduce period pain

Key Takeaways:

• Painful cycles are not “normal”—you should be able to function on your period.
• Multiple factors can contribute to pain, from gut inflammation to endometriosis and infections.
• A thorough evaluation is essential to identify and treat underlying causes.
• Lifestyle, diet, supplements, and medical interventions can all help reduce discomfort.

Resources & Next Steps: If you experience painful periods, Dr. Sarah and her team at Vera Health and Fertility can provide a full evaluation and personalized plan to help you manage and reduce cycle pain. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, sits down with Nurse Practitioner Emily, a women’s health specialist who recently experienced postpartum herself. They discuss key strategies for postpartum self-care, covering sleep, partner support, vaginal and perineal health, breast care, nutrition, exercise, sex, and returning periods.

They share practical tips to help new moms recover, manage expectations, and maintain wellness for themselves and their families.

In This Episode, You’ll Learn:

💡 Sleep & Partner Support

• Expect broken sleep every 2–4 hours in the early weeks.
• Short naps and scheduled shifts help manage fatigue.
• Partner communication and clearly defined responsibilities are critical for restorative sleep and reducing stress.

🛡️ Vaginal & Perineal Care

• Tears are common and can cause soreness; ice packs, witch hazel, Tucks pads, and sitz baths help.
• Create “mom-care stations” with all essentials for easy access.
• Take time for personal care—even small daily routines improve healing.
• Stool softeners may be necessary for safe, comfortable bowel movements.

⚕️ Breast Health & Lactation

• Frequent feeding, pumping, or hand expression prevents engorgement and mastitis.
• Use lanolin nipple cream as needed, primarily after feeding.
• A rolling postpartum cart with supplies within reach is helpful.
• Consult lactation specialists—many visits may be covered by insurance.

🌿 Nutrition

• Breastfeeding requires increased caloric intake; prioritize nutrient- and calorie-dense foods.
• Focus on iron, protein, complex carbs, and healthy fats.
• Smoothies, hearty meals, and balanced snacks support energy, recovery, and milk production.
• Adequate hydration is essential.

🏃 Exercise & Pelvic Health

• Cleared at 6 weeks postpartum (vaginal birth) or 8 weeks (C-section).
• Begin with walks, gentle stretching, and yoga; gradually return to running or weights.
• Pelvic floor therapy is recommended for urinary leakage, excessive gas, or other pelvic symptoms.

❤️ Sex & Intimacy

• Hormonal and body changes can affect libido and comfort.
• Communication with your partner is key.
• Non-sexual touch, cuddling, and small moments of connection help maintain intimacy.
• Resume sexual activity only when medically cleared and comfortable.

🩸 Periods & Hormonal Recovery

• Return of menstruation is variable; influenced by breastfeeding and prolactin levels.
• Some may resume cycles within two months; others after weaning.
• First postpartum periods may differ in flow and regularity.
• Hormone monitoring can help with family planning and overall wellness.

Key Takeaways:

• Postpartum recovery is highly individual—prioritize self-care and realistic expectations.
• Sleep, partner support, and communication are essential for wellness.
• Vaginal, breast, and nutritional care support healing and milk production.
• Exercise and pelvic floor therapy aid physical recovery and prevent complications.
• Intimacy and menstruation may change; open communication and monitoring hormones help navigate this period.

Resources & Next Steps: If you are pregnant, planning for a baby, or currently postpartum, Dr. Sarah and her team at Vera Health and Fertility can help you develop a personalized, holistic postpartum support plan. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, sits down with Nurse Practitioner Emily, a women’s health specialist who recently experienced postpartum herself. They discuss one of the most important and often underdiscussed aspects of postpartum care: postpartum anxiety and depression (PPAD).

They cover how to recognize the difference between typical “baby blues” and more serious mental health concerns, strategies for prevention, treatment options (both holistic and medical), and how friends and family can provide support.

In This Episode, You’ll Learn:

💡 What Postpartum Anxiety & Depression Are

• Baby blues are common (up to 80% of women), but PPAD is more intense, persistent, and impacts daily function.
• Symptoms include persistent anxiety, ruminating thoughts, sadness beyond baseline, and difficulty caring for yourself or your baby.

🛡️ Prevention Strategies

• Start before birth: set expectations, establish support systems, plan postpartum logistics.
• Maintain nutrition, hydration, sleep, and supplementation (vitamins, omega-3s, iron, magnesium).
• Partner communication and clearly divided responsibilities.

⚕️ Treatment Options & Getting Help

• Lifestyle adjustments: diet, exercise, sleep, hydration, supplementation.
• Mental health support: therapy (CBT, DBT, couples therapy) and perinatal specialists.
• Medication: safe during pregnancy/postpartum if needed; do not abruptly stop without provider guidance.
• Hormone and thyroid testing, nutrient testing, and monitoring sleep patterns can all support recovery.

🌿 Holistic & Lifestyle Support

• Build a supportive postpartum “village” of family, friends, and accountability partners.
• Prepare for the unexpected (C-section, induction, birth complications).
• Nutrition, hydration, and scheduled self-care can mitigate symptoms.
• Awareness of hormone fluctuations postpartum and addressing deficiencies.

🤝 Supporting Others Postpartum

• Only approach those you have an intimate relationship with.
• Use compassionate, non-judgmental language: e.g., “I’ve noticed XYZ, I just want to make sure you’re okay.”
• Open the door to support without diagnosing; allow them space to seek help when ready.

Key Takeaways:

• PPAD is common but can be debilitating if left untreated.
• Prevention starts before birth with planning, support, and self-care.
• Treatment can include lifestyle changes, therapy, supplementation, and medication if needed.
• Friends and family play a critical role in support—but approach with empathy and discretion.
• A proactive approach, awareness, and testing (hormones, thyroid, vitamins) can help restore balance and well-being.

Resources & Next Steps:

If you or someone you love is experiencing postpartum anxiety or depression, Dr. Sarah and her team at Vera Health and Fertility can help you develop a personalized, holistic support plan.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson teams up with Physician Assistant Sierra Wolfe to break down one of the most overlooked areas in fertility: men’s reproductive health.

With male factors contributing to 30–60% of infertility cases, understanding sperm health is essential — yet most men never get evaluated.

🧪 How We Test Sperm Health

Most fertility clinics use outdated methods — having men produce a sample alone in a clinic room. But WHO6 guidelines (2021) show sperm quality is higher when collected:

• Through intercourse
• Using a sterile, non-spermicidal collection condom
• At home, in a natural environment
• Delivered promptly to the clinic for analysis

Sierra explains exactly how this works and why it improves sample accuracy and comfort.

🔬 What a Semen Analysis Measures

A semen analysis evaluates both the fluid and the cells. It checks:

1. Count. How many sperm are present.

1. Motility. How well they move — and whether movement is strong enough to reach the egg.

1. Morphology. Shape of the sperm:

• Normal vs. abnormal heads
• Normal vs. abnormal tails
• Indicators of DNA fragmentation
• Morphology helps predict whether a sperm can successfully fertilize an egg.

Why it matters: Semen analysis is the only definitive test to determine whether male factors are contributing to infertility.

 

📅 When Men Should Get Tested

• Any man planning to conceive
• Especially couples who have tried for a few months without success
• Because men’s reproductive cells are uniquely exposed to environmental damage (heat, toxins, age)

Studies now show that men’s fertility declines more sharply with age than previously understood.

🥦 Nutrition for Better Sperm Quality

These foods hurt sperm quality:

• Processed meats (sausage, deli meat, brats)
• Frequent high-fat red meat
• Fast food / fried foods
• High-sugar diets
• High-fat dairy (whole milk is good for women — not for men)

These foods help sperm quality:

• Oysters (huge zinc boost)
• Salmon & fatty fish (omega-3s needed for sperm formation)
• Fruits & vegetables (antioxidants reduce DNA damage)

“Oxidative stress is exactly what causes abnormal sperm DNA — antioxidants are essential.”

🍺 Alcohol, Caffeine & Substances

Alcohol

• Best: avoid completely while trying to conceive
• Acceptable:
  • No more than 2 drinks at a time
  • No more than 7 drinks per week
• Sperm take 3 full months to regenerate — so 3 months of being alcohol-light = new, healthier sperm.

Caffeine

• Limit to ≤200 mg/day
• About 2–3 cups of coffee

Nicotine (including Zyn)

• Constricts blood vessels → reduces blood flow to testicles → lowers sperm count and quality.

Marijuana

• THC binds to receptors in the testicles → directly suppresses sperm production. Men who use regularly have lower counts, poorer motility, and worse morphology.

🌡️ Temperature Matters

Testicles must stay 3°C cooler than the rest of the body. Heat exposure damages sperm.

Avoid:

• Saunas
• Hot tubs
• Long hot baths
• Tight pants
• Long bike rides
• Sitting for hours with legs closed

Cooling Therapy (“Ice the balls”)

Options:

• Snowballs underwear (ice-pack underwear specifically designed for fertility — Sierra’s favorite)
• Frozen peas over underwear (never on bare skin)

30 minutes/day significantly improves sperm quality over several months.

💉 Testosterone & Male Fertility

External testosterone acts as male birth control:

• Shuts off natural testosterone production
• Stops sperm production entirely
• Semen analysis often shows zero sperm

Good news: There are safe ways to raise testosterone without shutting down fertility — and Sierra teaches this to patients daily.

🏋️‍♂️ Exercise, Sleep & Stress

Exercise

• Best: resistance training + cardio
• Too much of one type is not ideal
• Cardio helps endurance during intercourse
• Strength training supports testosterone

Sleep

• Missing one night of sleep can drop testosterone by 50%.
• During sleep, men naturally get erections to increase blood flow to the testicles — crucial for maintaining sperm health.

Stress

• Stress hormones constrict blood vessels → reduces blood flow → affects:
  • Sperm production
  • Testosterone
  • Libido
  • Erectile function

Long-term stress = long-term fertility impact.

Key Takeaways

• Male fertility is just as important as female fertility.
• Sperm health can change significantly in 3 months.
• Focus on:
  • Clean nutrition
  • Reducing heat exposure
  • Cooling therapy
  • Limiting alcohol & caffeine
  • Avoiding nicotine and marijuana
  • Prioritizing sleep and stress reduction
  • Balanced exercise
• Testosterone therapy is not fertility-friendly — there are safer options.

“Easy on the beer, ice your balls, sleep well, eat real food, and your sperm will thank you.”

Resources & Next Steps

If you or your partner want to test sperm health, improve male fertility, or get personalized holistic guidance, connect with the Vera team:

📍 Vera Health & Fertility – Westminster, CO 🌐 verafertility.com 📧 Follow: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson tackles one of the most common myths in women’s health — that your egg quality can’t be improved. Spoiler: it can.

She explains how egg quality is measured through key tests like antral follicle count, AMH, and FSH/LH levels, and breaks down what those numbers actually mean.

From there, Dr. Pederson shares her holistic approach to improving egg quality through nutrition, supplements, movement, and targeted therapies—all rooted in the belief that your body can heal and thrive at any age.

You’ll Learn 🧫 How We Measure Egg Quality

• Antral Follicle Count (AFC): Measured on ultrasound; around 10 follicles per ovary is ideal. Too high may indicate PCOS; too low may signal lower reserve.
• AMH (Anti-Müllerian Hormone): A Goldilocks hormone—aim for 2–3. Too high can signal ovarian stress; too low can correlate with poor egg quality.
• FSH & LH: These brain hormones should be balanced and under 10. Higher numbers mean your brain is “working too hard” to ovulate—often linked to lower egg quality.

🥦 Nutrition: The Foundation of Egg Health

• The most powerful way to improve egg quality starts with your plate.
• Eat 3–6 servings of vegetables daily, focusing on greens (spinach, kale, broccoli, Brussels sprouts).
• Eat your vegetables whole—not juiced or blended—to retain antioxidants and fiber.
• Add berries (blueberries, raspberries, blackberries) and green tea for extra antioxidant support.
• Include turmeric for its anti-inflammatory benefits.

“Antioxidants are what improve our egg quality — vegetables should be your new best friend.” — Dr. Sarah Pederson

💪 Movement & Blood Flow

• Gentle, consistent movement improves ovarian blood flow.
• Aim for at least 15 minutes of cardio, 3x a week.
• Movement nourishes your ovaries, reduces stress, and supports hormone balance.

💊 Supplements for Egg Quality

• Supplements fill in the gaps when diet alone isn’t enough—but more isn’t always better.
• Dr. Pederson recommends no more than three antioxidant supplements at a time to prevent “supplement fatigue.”
• Top egg-quality boosters:
  • CoQ10 (Ubiquinol)
  • Myo-inositol
  • Melatonin (short-term use)
  • Resveratrol
  • NAC (N-acetylcysteine) → precursor to glutathione
  • Alpha-lipoic acid

💉 Advanced Medical Support

When lifestyle and supplements aren’t enough, Dr. Pederson explores medical and procedural options:

• Testosterone therapy: Supports follicle development and energy.
• Steroid protocols: Can reduce inflammation and improve egg maturation.
• Growth hormone: Helps boost follicle growth in select patients.
• Intra-Ovarian PRP (Platelet-Rich Plasma) Injections:
  • Uses your own healing cells to rejuvenate the ovaries.
  • Can increase AMH, improve egg quality, and even restore fertility in perimenopausal women.
  • “It’s like giving your ovaries a facial.”

Key Takeaways

• Egg quality can absolutely be improved — it’s not fixed at birth.
• Focus first on nutrition, antioxidants, and blood flow.
• Add supplements only as needed, and under guidance.
• Medical options like PRP and hormones can help when deeper support is needed.
• “You have the organs you were born with—but that doesn’t mean you can’t make them stronger.”

Resources & Next Steps

If you want to test your egg quality, learn about your fertility health, or explore personalized ways to optimize your ovaries, connect with Dr. Pederson and the Vera team:

📍 Vera Health & Fertility – Westminster, CO 🌐 verafertility.com 📧 Follow: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, tackles one of the most emotional and misunderstood topics in women’s health — miscarriage.

Dr. Sarah shares the four main causes she sees most often and how to prevent them: poor egg quality, hormone imbalance, uterine lining issues, and inflammation. She walks you through how each of these areas affects fertility and offers practical, science-backed ways to strengthen your body, balance your hormones, and increase your chances of a healthy pregnancy.

You’ll learn why one miscarriage is reason enough to do a full workup — and how small optimizations can make a big difference in future pregnancies.

 

In This Episode, You’ll Learn:

🩸 Why You Deserve Answers After a Miscarriage

• You shouldn’t have to wait for multiple miscarriages before getting tested.
• A single miscarriage can reveal important clues about your health and hormones.
• A full fertility workup helps prevent future loss.

🧬 1. Egg and Sperm Quality

• Up to 90% of miscarriages are due to chromosomal abnormalities in the embryo.
• Egg quality depends heavily on antioxidants — eat leafy greens, berries, avocado, turmeric, and drink green tea daily.
• Key supplements that support egg and sperm health: CoQ10, resveratrol, alpha-lipoic acid (under provider guidance).
• Don’t forget your partner — poor sperm quality contributes just as much as poor egg quality.
• A sperm analysis can check for morphology, motility, and chromosomal integrity.

🌸 2. Hormone Balance

• It takes 3–4 months for your body to recruit and mature an egg — hormone health during that time is crucial.
• Estrogen must rise steadily in the follicular phase to prepare a strong follicle.
• After ovulation, the luteal phase relies on progesterone and estrogen balance to support implantation.
• Signs of imbalance: short luteal phase, spotting before period, PMS, or inconsistent cycles.
• Each healthy cycle builds momentum — strong hormone flow month to month improves egg quality and future fertility.

🏡 3. Uterine Lining Health

• The uterine lining (endometrium) needs to be thick, healthy, and inflammation-free to support implantation.
• Endometrial biopsies can reveal hidden issues like infection or chronic inflammation.
• Red flags: brown spotting, pain, light or irregular periods.
• A healthy uterus should “shed clean” each month — incomplete shedding can build unhealthy layers over time.
• Think of your uterus like a hardwood floor, not a shag carpet — smooth, stable, and strong for implantation.

🔥 4. Inflammation & Whole-Body Health

• Systemic inflammation can affect your uterus, ovaries, and fallopian tubes.
• Common root causes:
  • Autoimmune disease or undiagnosed immune activation
  • Gut inflammation or leaky gut
  • Chronic infections or viruses
  • Environmental allergies or food sensitivities
• Addressing gut health is key — the intestines sit directly over reproductive organs and can spread inflammation.
• Supporting the immune system, identifying triggers, and using anti-inflammatory nutrition or therapies helps restore balance.

Key Takeaways:

• Miscarriage is not random — most have identifiable, treatable causes.
• Testing after one miscarriage can save time, heartbreak, and future loss.
• Focus on four core areas: egg quality, hormone balance, uterine health, inflammation.
• Each cycle is an opportunity to improve your future fertility.
• You deserve a provider who will dig deeper, not tell you to “wait and see.”

Resources & Next Steps:

If you’ve experienced a miscarriage or are preparing for pregnancy and want to optimize your fertility, Dr. Sarah and the Vera team can help uncover root causes and create a customized treatment plan.

📍 Westminster, Colorado 🌐 Learn more or schedule a visit: verafertility.com 📧 Follow along on social: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, dives into one of the most important (and often ignored) topics in women’s health: vaginal health.

She explains why your vaginal microbiome matters for fertility, hormones, and everyday comfort—and what it means when something feels “off.” From dryness, odor, and discharge to recurrent infections and spotting, Dr. Sarah breaks down what’s normal, what’s not, and when to get tested.

You’ll learn how vaginal health connects to your hormones, gut, and fertility—and how to support your microbiome naturally through the right testing, treatments, and habits.

In This Episode, You’ll Learn:

💡 Why Vaginal Health Matters

• The vagina is connected to the uterus, fallopian tubes, and even your abdomen—meaning vaginal health impacts your whole reproductive system.
• A balanced vaginal microbiome supports fertility, pregnancy, and hormone health.

🔍 Common Signs Your Vaginal Health Is Off

• Dryness or pain during intercourse
• Too much or too little cervical mucus
• Itching or discomfort (inside or outside)
• Odor or changes in smell—especially during your period
• Spotting or bleeding between cycles or after sex
• Recurrent miscarriage or fertility struggles

🧫 Testing the Vaginal Microbiome

• Dr. Sarah uses comprehensive vaginal swabs that test 25+ species, compared to standard OB-GYN tests that only check 1–2.
• Common findings: bacterial vaginosis (BV), yeast species, Ureaplasma, Mycoplasma, and Prevotella (which can form biofilms).
• Testing can be done in-clinic or at home for convenience.

⚕️ Treatment & Retesting

• Oral or vaginal antibiotics (when appropriate)
• Probiotics and boric acid to restore balance
• Retesting is essential to confirm infections are cleared
• Treating both partners is critical—many bacteria are shared
• New studies show men should be treated for BV-related infections too

🌿 Holistic & Lifestyle Support

• Avoid harsh soaps, douching, or inserting unapproved substances (like yogurt or oils)
• Use pH-balanced lubricants (Dr. Sarah recommends Refresh pH Gel)
• Maintain balanced estrogen for healthy vaginal tissue
• Cut back on sugar and refined carbs to prevent yeast overgrowth
• Support gut health—gut and vaginal microbiomes are connected

🚩 When to Get Tested

• Unexplained spotting, itching, odor, or discomfort
• Difficulty conceiving after 3+ months
• History of miscarriage
• Recurrent yeast or BV infections

Key Takeaways:

• Your vaginal microbiome affects fertility, hormones, and everyday comfort.
• BV, yeast, and other infections can exist without obvious symptoms.
• Always retest after treatment to ensure full healing.
• Vaginal health starts with testing, treating both partners, and supporting balance holistically.
• A healthy vagina = one you never have to think about.

Resources & Next Steps:

If you’re struggling with recurrent infections, dryness, or fertility challenges, Dr. Sarah and her team can help you restore your vaginal health naturally and completely.

📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

#VaginalHealth #WomensHealth #Fertility #Microbiome #BV #YeastInfection #HormoneHealth #HolisticOBGYN #HormoneCafe #VeraFertility #WomensWellness

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, discusses endometritis (also called metritis), a commonly overlooked uterine condition that can cause chronic pain and infertility.

Dr. Sarah explains what endometritis is, how it develops, the signs and symptoms to watch for, and why it’s important to get tested. She also shares her holistic approach to treatment, including antibiotics, uterine washes, PRP therapy, diet, lifestyle, and immune support, along with strategies to prevent recurrence.

If you’ve ever wondered why you experience unexplained pelvic pain, abnormal bleeding, or fertility struggles, this episode is a must-listen.

In This Episode, You’ll Learn:

🧠 What Is Endometritis?

• Inflammation or infection in the inner lining of the uterus
• Difference from endometriosis
• Common causes: postpartum, miscarriage, IUDs, DNCs, and other uterine procedures

💥 Symptoms & Red Flags

• Pelvic or uterine pain, especially on periods
• Abnormal odor during menstruation
• Brown spotting between cycles or leading up to periods
• Often subtle or asymptomatic, making testing important

🔍 Diagnosis

• Endometrial biopsy (“like an advanced pap smear”)
• Pathology and CD138 staining to identify inflammation and white blood cells
• Tissue cultures to detect bacterial infection Acute vs. chronic endometritis

⚕️ Treatment Options

• Oral antibiotics with probiotics to protect gut health
• Uterine washes: antibiotics, steroid flushes, or PRP (platelet-rich plasma)
• Retesting after treatment to ensure infection is fully cleared

🌿 Holistic Support & Lifestyle

• Anti-inflammatory diet and adequate protein to support estrogen and blood flow
• Immune system support with nutrition and supplements
• Avoiding excess sugar and inflammatory foods

💡 Why This Matters

• Untreated endometritis can contribute to infertility, chronic pelvic pain, and fatigue
• Early diagnosis and comprehensive treatment improve reproductive health and overall well-being

Key Takeaways:

• Endometritis is treatable—but often overlooked.
• Symptoms can be subtle or mistaken for other conditions.
• Proper testing, targeted treatment, and lifestyle support are critical for healing.
• Holistic care supports uterine health, fertility, and immune function.

Resources & Next Steps:

If you suspect you might have endometritis or want a personalized plan for treatment and healing, Dr. Sarah and the team at Vera Health and Fertility can help. 📍 Westminster, Colorado 🌐 Schedule a consultation: https://verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

#Endometritis #HormoneHealth #WomensHealth #Fertility #UterineHealth #HolisticOBGYN #ImmuneSupport #HormoneBalance #ChronicPainRelief #FunctionalMedicine #HormoneCafe #VeraFertility #WomensWellness

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, breaks down one of the most misunderstood conditions in women’s health—endometriosis.

Dr. Sarah explains what endometriosis is, how it develops, and the wide range of symptoms it can cause—from painful periods to infertility. She also shares her holistic, step-by-step approach to treatment, including lifestyle changes, supplements, hormone support, and advanced surgical techniques designed to restore your anatomy and prevent recurrence.

If you’ve ever wondered why your periods are so painful, why you feel bloated every month, or if endometriosis could be affecting your fertility, this episode is for you.

In This Episode, You’ll Learn:

1. 🧠 What Is Endometriosis?

• How tissue similar to the uterine lining grows outside the uterus
• Common sites where endometriosis appears (ovaries, pelvis, diaphragm, etc.)
• Theories on what causes it—from genetics to autoimmune links

💥 Symptoms & Red Flags

• Painful, heavy, or debilitating periods
• Bloating (“endo-bloat”) and digestive issues
• Infertility and “silent” endometriosis without obvious pain

🔍 Diagnosis

• Why imaging like ultrasound or MRI often miss endometriosis
• The gold standard: laparoscopic or robotic surgery
• Non-surgical diagnostic options like the ReceptivaDx uterine biopsy

🌿 Holistic Treatment Approach

• Anti-inflammatory diet and lifestyle foundations
• Key supplements: Omega-3s, NAC, and Curcumin
• The role of balanced hormones and bioidentical support

⚕️ Surgical Treatment & Recovery

• Dr. Sarah’s robotic excision technique for precise, restorative surgery
• Use of PRP (platelet-rich plasma) to enhance healing and reduce scarring
• Post-surgery strategies to prevent recurrence and optimize fertility

Key Takeaways:

• Endometriosis is common—but not normal. Painful periods deserve evaluation.
• 50% of people with endometriosis may have no pain, only fertility struggles.
• Surgery can be highly effective when combined with lifestyle and hormonal support.
• True healing means restoring the body, not just removing lesions.

Resources & Next Steps:

If you suspect you have endometriosis or are seeking personalized, restorative treatment, Dr. Sarah and the team at Vera Health and Fertility can help you find answers and lasting relief.

📍 Located in Westminster, Colorado 🌐 Learn more or schedule a consultation: https://verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

☕ About The Hormone Café

The Hormone Café is your cozy corner for real conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.

In this episode of The Hormone Café, Dr. Sarah Pederson explains how your adrenal glands influence your energy, sleep, stress response, and hormone balance. Many women struggling with fatigue, sleep issues, or fertility challenges may actually be experiencing cortisol dysregulation — often referred to as adrenal fatigue or HPA axis imbalance.  

Dr. Pederson breaks down how cortisol should naturally function throughout the day, the different patterns of cortisol imbalance, and practical daily habits that help restore a healthy stress response. From morning light exposure to balanced meals and nighttime routines, this episode provides simple strategies to support adrenal health and stabilize your circadian rhythm.

Understanding and supporting your cortisol rhythm can be a powerful step toward improving energy, hormone balance, and fertility.

In This Episode, You’ll Learn

🔥 What the HPA Axis Is

The HPA axis stands for:

• Hypothalamus • Pituitary • Adrenal glands

This communication pathway between the brain and adrenal glands regulates your body’s:

• Stress response • Blood sugar balance • Sleep cycles • Reproductive hormones

When this system becomes dysregulated, cortisol patterns can shift and begin affecting hormone production and overall health.

1️⃣ Why Cortisol Matters for Hormone Health

Chronic stress and cortisol imbalance can impact several key systems in the body, including:

• Ovulation and reproductive hormones • Estrogen and progesterone production • Thyroid function • Blood sugar regulation • Inflammation levels • Sleep quality

When the body perceives ongoing stress, it prioritizes survival over reproduction, which can suppress hormone production and disrupt fertility.

2️⃣ The Ideal Cortisol Rhythm

Healthy cortisol levels follow your natural circadian rhythm.

A balanced pattern looks like:

Morning: • Cortisol rises sharply within an hour of waking • This helps you feel alert and energized

Midday: • Cortisol gradually declines

Evening: • Cortisol becomes very low

Night: • Low cortisol allows melatonin to rise and support restful sleep

You can think of cortisol like the sun — rising in the morning and setting in the evening.

3️⃣ Four Common Cortisol Imbalance Patterns

High Cortisol Pattern

Cortisol stays elevated throughout the day.

Common symptoms:

• Wired but tired feeling • Anxiety or racing thoughts • Difficulty falling asleep • Frequent night waking • Irritability and elevated heart rate

Common drivers:

• Chronic stress • Overtraining • Excess caffeine • Poor sleep • Blood sugar swings

Low Cortisol Pattern

Cortisol is consistently low due to prolonged stress.

Common symptoms:

• Constant fatigue • Difficulty waking in the morning • Brain fog • Low motivation • Dizziness when standing • Salt cravings • Afternoon energy crashes

Flat Cortisol Curve

Cortisol still follows a rhythm but remains low all day.

Symptoms may include:

• Persistent fatigue • Low resilience to stress • Burnout • Poor recovery after exercise • Low mood and poor focus

Inverted Cortisol Rhythm

Cortisol is low in the morning and high at night.

Common symptoms:

• Daytime exhaustion • Energy surge late at night • Trouble falling asleep • Racing thoughts at bedtime • Waking between 1–3 AM

This pattern is very common in women experiencing chronic stress, sleep disruption, or blood sugar imbalance.

4️⃣ How Cortisol Testing Works

Cortisol patterns can be evaluated using salivary hormone testing, such as:

• Four-point salivary cortisol tests • DUTCH hormone testing

These tests measure cortisol at multiple times throughout the day to determine your unique cortisol pattern and guide personalized treatment.

5️⃣ Morning Habits That Support Adrenal Health

Get Morning Light

Get natural light within 30 minutes of waking. Even 5–10 minutes outside can help regulate your circadian rhythm and cortisol awakening response.

Eat Protein Within One Hour of Waking

Start your day with 20–30 grams of protein to stabilize blood sugar and cortisol levels.

Examples include:

• Eggs • Greek yogurt • Cottage cheese • Protein smoothies • Chia pudding with nuts or seeds

Delay Caffeine

Wait 60–90 minutes after waking before drinking coffee.

Caffeine immediately upon waking can exaggerate cortisol spikes and lead to energy crashes later in the day.

6️⃣ Midday Habits for Stable Energy

Balance Your Meals

Each meal should include:

• Protein • Fiber-rich carbohydrates • Healthy fats

This combination helps maintain stable blood sugar and prevent cortisol spikes.

Take Short Stress Breaks

Taking 2–3 short resets during the day helps regulate your nervous system.

Examples include:

• A 5-minute walk • Breathing exercises • Stretching or light yoga • Stepping outside for fresh air

Exercise Appropriately

Exercise supports cortisol balance when done in moderation.

Helpful options include:

• Strength training • Walking • Pilates or yoga • Moderate intensity workouts

Excessive HIIT or intense cardio can worsen cortisol imbalance, especially if you are already fatigued or under-fueled.

7️⃣ Evening Habits for Lower Cortisol

Reduce Evening Stimulation

High stimulation at night can elevate cortisol and disrupt sleep.

Helpful strategies:

• Dim lights 1–2 hours before bed • Reduce screen exposure • Avoid late-night work or caffeine

Support Your Nervous System

Encourage parasympathetic (“rest and digest”) activity before bed.

Helpful practices include:

• Magnesium (400–600 mg) • Reading • Journaling • Stretching • Warm baths or Epsom salt baths

These habits help lower cortisol and allow melatonin to rise naturally.

Key Takeaways

• Cortisol plays a critical role in energy, sleep, and hormone balance • Chronic stress can disrupt the HPA axis and hormone production • Healthy cortisol rises in the morning and falls at night • Blood sugar balance, morning light, and sleep routines support adrenal health • Small daily habits can restore a healthy stress response over time

Resources & Next Steps

If you're experiencing fatigue, sleep disruption, or hormone imbalance, testing your cortisol levels can provide valuable insight into your body’s stress response.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

Your hormones are talking—are you listening to what you eat? In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, shares practical, evidence-based nutrition guidelines to support daily hormone balance.

From breakfast timing to protein, carbohydrate ratios, and sugar intake, Dr. Sarah breaks down exactly how what you eat affects your energy, fertility, mood, and long-term hormone health.

If you’ve ever struggled with fatigue, sugar cravings, or afternoon crashes—or want to support fertility naturally—this episode will help you optimize your meals and snacks to stabilize your hormones.

In This Episode, You’ll Learn:

1. 🍳 Eat Breakfast Early Why consuming breakfast within an hour of waking sets your cortisol rhythm, boosts metabolism, and stabilizes blood sugar. Tips for making breakfast a sustainable habit, even if you’re not a morning person.
2. 🥚 Protein at Every Meal Why women need ~20g of protein for breakfast and ~80g total per day. How to use eggs, Greek yogurt, meat, nuts, seeds, and protein powder safely and effectively. The importance of protein to stabilize glucose, support hormones, and fuel workouts.
3. 🥖 Carbohydrate Quality & Ratios The one-to-one protein-to-carb ratio and why “naked carbs” spike blood sugar. How to pair fruit, grains, and other carbs with protein or fat to prevent crashes. Which high-quality grains are best for hormone health.
4. 🍬 Limit Added Sugar Why daily sugar disrupts hormones and inflammation. How to enjoy treats intentionally without sabotaging your hormone balance. The risks of artificial sweeteners and why real sugar is better in moderation.

🌿 Key Takeaways

• Breakfast anchors your metabolism and hormone rhythm.
• Adequate protein and balanced carbs are crucial for energy and hormone support.
• High-quality carbs and limited sugar help prevent blood sugar spikes and crashes.
• Consistency in your diet supports long-term fertility, energy, and mood.

💡 Resources & Next Steps

If you’re ready to personalize your nutrition plan and optimize your hormone balance, Dr. Sarah and the team at Vera Health and Fertility can help.

📍 Located in Westminster, Colorado 🌐 Learn more or book a consultation: https://verafertility.com 📧 Connect on Instagram & TikTok: @verafertility 🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube

 

☕ About The Hormone Café The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.

 

#HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine

 

Your hormones are talking—are you listening?

In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, reveals the six core pillars of hormone balance—the daily lifestyle factors that either support or disrupt your hormones.

From how you eat, sleep, move, and manage stress, to your mindset and metabolism, Dr. Sarah breaks down exactly how each area impacts your cycle, fertility, energy, and mood—and how to bring your hormones back into balance naturally.

If you’ve been struggling with fatigue, irregular cycles, PMS, or fertility challenges, this episode will help you pinpoint which of your “six pillars” may be out of alignment and what simple shifts can help you restore balance.

In This Episode, You’ll Learn

1. 🥗 Diet

• How blood sugar balance supports estrogen, progesterone, and testosterone.
• Why women need protein, healthy fats, and complex carbs—and why extreme diets like keto can backfire.
• The truth about omega-3s vs. omega-6s and how to avoid inflammation from seed oils.

2. 🌙 Sleep

• Why quality sleep sets your hormone rhythm and metabolism for the next day.
• The best bedtime window for natural melatonin production.
• Practical tips to improve sleep hygiene and restore your body’s recovery cycle.

3. 😣 Stress

• How chronic stress elevates cortisol and suppresses reproductive hormones.
• Real-life case: how reducing stress helped restore ovulation naturally.
• Tools for managing stress, setting boundaries, and protecting hormone balance.

4. 🏋️‍♀️ Exercise

• How to match workouts to your hormone phase.
• The difference between training for strength vs. overtraining your adrenals.
• Signs your workout routine might be draining your hormones instead of supporting them.

5. ⚖️ Weight & Nourishment

• Why your “best weight” is the one where your body feels nourished, not restricted.
• How both undereating and over-exercising can suppress fertility hormones.
• Why focusing on nourishment and energy is more powerful than chasing the scale.

6. 🧘‍♀️ Spirituality & Mindset

• How your thoughts and mindset directly affect cortisol and fertility.
• The power of meditation, prayer, and gratitude in hormonal healing.
• How to cultivate self-compassion and body trust as part of hormone balance.

🌿 Key Takeaways

• Your hormones mirror your lifestyle—not just your supplements.
• Nutrition, sleep, and stress are the foundation of hormone health.
• Sleep deprivation directly impacts your metabolism and fertility.
• Chronic stress can disrupt ovulation and cycle regularity.
• Exercise should energize, not exhaust you.
• Mindset and emotional health are crucial for long-term hormone healing.

💡 Resources & Next Steps

If you’re ready to discover which of your six hormone pillars may be out of balance, the team at Vera Health and Fertility can help.

📍 Located in Westminster, Colorado 🌐 Learn more or book a consultation: https://verafertility.com 📧 Connect on Instagram & TikTok: @verafertility 🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube

 

☕ About The Hormone Café

The Hormone Café is your cozy corner for real conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm. #HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, breaks down what a truly healthy menstrual cycle should look and feel like—from your first day of flow to ovulation and beyond.

If you’ve ever wondered whether your period is “normal,” this episode is for you. Dr. Sarah explains what to expect in each phase of your cycle, what’s considered healthy bleeding and cervical mucus, and the five biggest red flags that your hormones might be out of balance.

You’ll learn how to tell whether your body is ovulating, what your period color and flow reveal about your hormones, and why PMS isn’t something you should just accept as normal.

In This Episode, You’ll Learn:

What a healthy cycle looks like

• How to recognize a true Cycle Day 1 (hint: it’s not spotting)
• What a normal flow pattern should look like—and what color tells you about hormone balance
• How long your luteal phase should last (and why timing matters)
• What your cervical mucus can reveal about your fertility and hormone health
• Why you shouldn’t have significant PMS, mood swings, or pain

Five Red Flags to Watch For

1. Irregular cycles – periods that come early, late, or skip months
2. Abnormal flow – bleeding that’s too heavy or too light
3. Mucus changes – too much or too little cervical mucus throughout your cycle
4. Painful periods – cramps or symptoms that stop you from living normally
5. Mid-cycle bleeding – any spotting or bleeding between periods

Key Takeaways

• A normal menstrual cycle is regular, predictable, and symptom-free
• Light bleeding isn’t necessarily a good thing—it can signal low hormones or anovulation
• PMS symptoms like irritability, migraines, or fatigue are not normal; they point to hormone imbalance
• The only “normal” PMS symptom is a slightly increased appetite before your period
• You deserve to feel amazing and empowered throughout your entire cycle

Resources and Next Steps

If you notice any of these red flags in your own cycle, or if you suspect your hormones are out of balance, Dr. Sarah and her team at Vera Health and Fertility can help you get answers and feel like yourself again.

Schedule an appointment: verafertility.com Located in Denver, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most practical skills for hormone health: how to read a nutrition label. With so many foods marketed as “healthy,” it can be difficult to know what actually supports stable blood sugar, hormone balance, and fertility.

Dr. Pederson explains why the front of the package can be misleading and teaches you exactly what to look for when you flip a product over. From identifying hidden sugars to understanding protein-to-carbohydrate ratios, this episode gives you simple tools to make smarter food choices in just a few seconds.

Learning how to read a nutrition label empowers you to quickly identify foods that support your metabolism, hormone balance, and overall health.

In This Episode, You’ll Learn:

🔥 Why Food Labels Matter for Hormone Health Many foods marketed as “natural,” “gluten-free,” or “keto” are still highly processed and can disrupt blood sugar balance. Understanding labels helps you identify foods that truly support your body.

1️⃣ Don’t Trust the Front of the Package Marketing terms can be misleading. Labels like: • Natural • Organic • Gluten-free • Keto • Plant-based • Low-fat

Do not automatically mean a food supports hormone health or stable blood sugar.

Tip: Always flip the package over and check the ingredients and nutrition panel.

2️⃣ Hidden Sugars to Watch For Sugar appears under many different names on food labels. Common hidden sugars include: • Cane juice or cane syrup • Brown rice syrup • Tapioca syrup • Corn syrup or high fructose corn syrup • Agave • Honey • Fruit concentrates

Even “natural sugars” can spike blood sugar and trigger insulin responses.

3️⃣ Artificial Sweeteners and Sugar Alcohols Dr. Pederson recommends avoiding artificial sweeteners and sugar alcohols such as: • Erythritol • Xylitol • Sorbitol • Maltitol • Mannitol • Stevia • Monk fruit

These can disrupt the gut microbiome, increase sugar cravings, and still affect insulin signaling.

Rule of Thumb: If you’re going to eat sugar, eat real sugar in moderation rather than artificial substitutes.

4️⃣ Fiber and Carbohydrate Quality Not all carbohydrates are created equal. High-quality carbs contain fiber and digest more slowly.

What to look for: • At least 5 grams of fiber per serving • Fiber should make up a significant portion of total carbohydrates

Examples of high-quality carb sources: • Lentils • Beans • Quinoa • Oats • Chia seeds • Flax seeds • Vegetables

Fiber supports gut health, blood sugar stability, and estrogen detox pathways.

5️⃣ The Protein-to-Carbohydrate Ratio Many “protein bars” contain far more carbohydrates than protein.

Ideal guideline: • A 1:1 ratio of protein to carbohydrates

Example: • 10 g carbohydrates → 10 g protein

This helps maintain stable blood sugar, improve satiety, and prevent energy crashes.

6️⃣ Added Sugar Limits Even foods marketed as healthy can contain large amounts of added sugar.

Ideal targets: • Less than 6–8 grams of added sugar per serving

Common foods with hidden added sugar: • Yogurt • Granola • Smoothies • Protein drinks • Coffee beverages • Electrolyte powders

7️⃣ The Ultra-Processed Food Test Ask yourself: “Could this ingredient exist in my kitchen?”

Ingredients to limit include emulsifiers and stabilizers such as: • Carrageenan • Xanthan gum • Guar gum • Cellulose gum • Modified food starch • Mono- and diglycerides • Lecithins

The more unfamiliar ingredients a product contains, the more processed it likely is.

8️⃣ The 10-Second Grocery Store Rule When scanning a label quickly, ask yourself:

• Do the ingredients look like real food? • Does it contain artificial sweeteners or sugar alcohols? • Does it contain at least 5 g of fiber? • Is the protein-to-carb ratio balanced? • Is the added sugar low?

These quick checks can help you make better choices even when shopping quickly.

Key Takeaways:

• Food marketing can be misleading — always check the label • Watch for hidden sugars and artificial sweeteners • Prioritize fiber-rich carbohydrates • Look for balanced protein-to-carb ratios • Limit ultra-processed foods and unfamiliar additives

Learning to read food labels empowers you to support your hormones, metabolism, and fertility with every meal.

Resources & Next Steps:

If you want help creating a personalized nutrition plan to support your hormone health or fertility goals, our team can help.

📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson dives into one of the hottest nutrition topics: protein. She explains why protein is essential for hormone balance, fertility, and overall health. Learn how much protein you need, the best sources, where to avoid hidden pitfalls, and practical strategies to incorporate protein throughout your day.

In this episode of The Hormone Café, Dr. Sarah Pederson explains Mast Cell Activation Syndrome (MCAS), a hidden immune condition that can affect hormone balance, ovulation, and fertility. She breaks down the symptoms, triggers, and treatment strategies that can help manage MCAS and optimize long-term health and reproductive outcomes.

In this episode of The Hormone Café, Dr. Sarah Pederson explains how chronic inflammation can quietly interfere with ovulation, implantation, and miscarriage risk. She breaks down the five major sources of inflammation that impact fertility—and exactly how to evaluate and treat each one.

Inflammation isn’t just a buzzword. It can directly suppress hormones, impair egg quality, and prevent implantation.

In this episode of The Hormone Café, Dr. Sarah Pederson explains why the uterine lining (endometrium) is one of the most important—and most overlooked—parts of fertility and women’s health. She breaks down how a healthy lining forms each month, what symptoms signal a problem, how we evaluate it, and the treatments that can restore implantation and reduce miscarriage risk.

In this episode of The Hormone Café, Dr. Sarah Pederson shares the most important mindset shifts to help you stay grounded, consistent, and hopeful throughout your hormone and fertility journey.

If you've ever felt frustrated, stuck, or like "nothing is working," this episode will help you reframe your approach and better understand how your body is actually responding and healing over time.

─────────────────────────────

IN THIS EPISODE, YOU'LL LEARN

─────────────────────────────

🧠 Why Healing Takes Time Hormone changes are not immediate. Your body works in cycles, and improvements today may not show up for several months.

• Egg development takes 3 to 4 months
• Hormone balance builds over time
• Consistency is key for lasting change

🔄 It's Not Failure, It's Feedback Every cycle gives you valuable information.

• Symptoms are data, not setbacks
• Adjust based on what your body is telling you
• Learning your body is part of the process

⏳ Timeline Does Not Equal Outcome Just because something is taking longer does not mean it is not working.

• Healing is not linear
• Slower changes can be more sustainable
• Long-term health is the goal

⚖️ Consistency Over Perfection You do not need to do everything perfectly to see results.

• 80 percent consistency is enough
• Repeatable habits matter more than extremes
• Small daily actions build hormone balance

💛 Your Body Is Not Broken Your body is always responding and communicating with you.

• Symptoms are signals
• Trust your body instead of fighting it
• Adjust your approach, not your mindset

🚫 Comparison Slows You Down Every body is different.

• Avoid comparing your journey to others
• Focus on your unique health needs
• Social media is not the full picture

⚠️ More Is Not Always Better Overdoing supplements, workouts, or restrictions can backfire.

• Too many changes can overwhelm the body
• Healing happens in a nourished, low-stress state
• Simplicity supports balance

🌱 Small Habits Add Up Simple, consistent habits create long-term results.

• Prioritize sleep, nutrition, and routine
• "Boring" habits are often the most effective
• Progress compounds over time

🧪 You Can Experiment There is no one-size-fits-all approach.

• Test what works for your body
• Adjust based on how you feel
• Personalization is key

─────────────────────────────

WEEKLY CHALLENGE

─────────────────────────────

Pick one mindset shift from this episode and focus on it this week. Write it down, keep it visible, and use it as a reminder to stay grounded and consistent.

─────────────────────────────

KEY TAKEAWAYS

─────────────────────────────

• Healing your hormones takes time and consistency
• Symptoms are feedback, not failure
• Perfection is not required for progress
• Your body is not broken, it is responding
• Small, consistent habits create lasting change
• Trust the process and stay patient

─────────────────────────────

RESOURCES & NEXT STEPS

─────────────────────────────

If you are feeling stuck, overwhelmed, or unsure how to move forward, you do not have to do it alone. Vera Health & Fertility offers personalized care and support for your hormone and fertility journey.

📍 Westminster, Colorado

🌐 verafertility.com

📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down artificial sweeteners, sugar alcohols, and “healthy” sugar substitutes that may be disrupting hormones, cravings, gut health, and fertility.

If you reach for diet soda, sugar-free snacks, flavored protein powders, or low-sugar treats thinking they’re healthier, this episode explains why those products may be sending mixed signals to your body.

In This Episode, You’ll Learn

🍬 What Counts as Fake Sugar?

Common examples include:

• Aspartame
• Sucralose (Splenda)
• Saccharin
• Stevia
• Monk fruit blends
• Xylitol
• Erythritol
• Sorbitol

Many sugar alcohols end in -ol.

🧠 Why Sweeteners Can Increase Cravings

Sweet taste tells the brain energy is coming. When sweetness arrives without real fuel, it may lead to:

• More cravings
• Increased hunger
• Desire for sweeter foods
• Poor appetite regulation

💉 Blood Sugar & Insulin Effects

Some people still experience blood sugar spikes or insulin responses from sugar substitutes.

This may impact:

• Insulin sensitivity
• PCOS symptoms
• Ovulation
• Energy crashes

🦠 Gut Health Concerns

Artificial sweeteners and sugar alcohols may contribute to:

• Bloating
• Gas
• Microbiome disruption
• Digestive discomfort

🔥 Inflammation & Hormone Stress

Dr. Sarah explains that heavily processed additives may create extra stress on the body, which can affect:

• Egg quality
• Implantation environment
• Hormone balance
• Overall wellness

🚨 Where They Commonly Hide

Audit labels on:

• Protein bars
• Protein powders
• Diet sodas
• Gum and mints
• Electrolyte powders
• Coffee creamers
• Nut milks
• Yogurts
• Keto snacks
• Gummies
• Toothpaste
• Supplements and vitamins
• Sauces and dressings

Better Options

When choosing something sweet, consider real food sources in moderation:

• Fruit
• Dates
• Honey
• Maple syrup

The goal is reducing dependence on sweetness overall, not replacing sugar with fake sugar all day.

Weekly Challenge

Flip over labels this week and check what you use daily. Look for hidden sweeteners and choose cleaner, simpler ingredients when possible.

Key Takeaways

• “Sugar-free” does not always mean healthier
• Artificial sweeteners may increase cravings and disrupt balance
• Many products marketed as healthy still contain fake sweeteners
• Real food and moderation often beat processed substitutes
• Hormones thrive on consistency, not mixed signals

Resources & Next Steps

Need help simplifying nutrition, hormone health, or fertility support? Vera Health & Fertility offers personalized care plans.

📍 Westminster, Colorado  🌐 verafertility.com  📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson explains why the biggest drivers of fertility and hormone balance are not expensive supplements or trendy wellness products, but consistent daily habits.

If you’ve been researching the “perfect” prenatal, mold-free coffee, or the newest hormone supplement, this episode is a reminder that basics come first.

In This Episode, You’ll Learn

🥗 Nutrition Comes First

You cannot out-supplement inconsistent nourishment. Focus on:

• Eating breakfast daily
• At least 3 balanced meals per day
• Protein, carbs, fat, and veggies at meals
• Around 80g of protein daily
• Limiting sugar to occasional treats

Whole foods and consistency matter more than perfection.

😴 Sleep Is Hormone Medicine

Sleep supports cortisol, insulin, and reproductive hormones.

Aim for:

• Consistent bedtime
• 8+ hours when possible
• Reducing late-night stimulation
• Breaking the cycle of caffeine + exhaustion

Your body makes hormones best when well rested.

🏃‍♀️ Movement Over Intensity

You do not need extreme workouts. You need a realistic routine.

Examples:

• Strength training
• Walking daily
• HIIT in moderation
• Yoga or stretching
• Recovery days

Consistency beats going hard for two weeks then quitting.

🧘‍♀️ Stress Recovery Must Be Scheduled

Stress management should be treated like any other health habit.

Ideas:

• Evening wind-down routine
• Morning sunlight
• Walks outside
• Reading or journaling
• Baths or stretching
• Rest days with less social overload

Chronic stress can suppress hormones and fertility.

🚫 Stop Overcomplicating It

Organic food, specialty coffee, and supplements can have a place, but not before mastering:

• Meals
• Sleep
• Movement
• Stress management

Basics create the biggest outcomes.

Weekly Challenge

Pick one habit to master this month:

• Eat breakfast within 1 hour of waking
• Walk after dinner daily
• Go to bed at the same time
• Hit your protein goal
• Build a nightly wind-down routine

Keep it simple and sustainable.

Key Takeaways

• Your body does not need perfection, it needs consistency
• Supplements cannot replace foundational habits
• Fertility improves when the body feels nourished and safe
• Focus on one habit at a time
• Boring basics often create the best results

Resources & Next Steps

Need help creating a personalized fertility or hormone plan? Vera Health & Fertility offers individualized support and testing.

📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most frustrating situations patients face: being told everything is "normal" when you still don't feel well.

Through a real patient case, she explains why standard testing can miss key issues and how a deeper, root-cause approach can uncover what's really going on with your hormones and fertility.

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IN THIS EPISODE, YOU'LL LEARN

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🔍 Why "Normal" Doesn't Mean Optimal You can have normal labs and still experience symptoms like:

• Irregular cycles
• Infertility
• Fatigue
• Pain

Your body may still be out of balance even if basic tests look normal.

🧬 The Importance of a Full Hormone Picture Standard testing may miss:

• Low estrogen and progesterone
• Poor hormone ratios
• Timing issues with lab draws

Hormones must be evaluated correctly and in context.

🦠 Hidden Root Causes That Are Often Missed Deeper testing can uncover:

• Gut infections and poor digestion
• Low fiber and microbiome imbalance
• Vaginal infections
• Autoimmune inflammation
• Endometriosis or structural issues

These can all impact fertility and hormone health.

⚠️ Why Fertility Treatments May Not Work Alone Medications like letrozole or IVF may not be effective if:

• Hormone levels are too low
• Nutrient deficiencies exist
• Underlying inflammation is present

Addressing root causes is essential first.

🔁 Why Retesting Matters Lab results can change over time, and incomplete panels are common.

• Repeat testing may reveal new findings
• Timing in your cycle matters
• More comprehensive panels give better insight

💛 Listen to Your Body Symptoms are your body's way of communicating.

• Use symptoms to guide testing
• Advocate for deeper answers
• Trust that something is worth investigating

 

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WEEKLY CHALLENGE

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If you've been told everything is "normal," write down your top symptoms and patterns. Use them as a guide to ask deeper questions or seek more comprehensive testing.

 

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KEY TAKEAWAYS

─────────────────────────────

• "Normal" labs do not always mean optimal health
• Root causes like gut health, inflammation, and hormone imbalance are often missed
• Proper testing, timing, and interpretation are critical
• Fertility and hormone health require a full-body approach
• Your symptoms matter, listen to them

 

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RESOURCES & NEXT STEPS

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If you've been told everything is normal but still don't feel like yourself, we can help you dig deeper and find answers.

📍 Westminster, Colorado

🌐 verafertility.com

📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson shares simple, realistic swaps to help you reduce processed foods and add more nutrient-dense options into your daily routine.

If you feel overwhelmed by healthy eating, this episode breaks it down into small, doable changes that can support hormones, blood sugar, inflammation, and long-term wellness.

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IN THIS EPISODE, YOU'LL LEARN

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🥛 How to make simple nut milk

🍫 Healthier homemade sweet treats

🥗 Easy salad dressing swaps

💧 DIY electrolyte water and gummies

☕ Better coffee creamer options

🍌 Simple homemade "ice cream"

🍝 Pasta swaps with more nutrients

🥤 Homemade protein smoothies

🥚 Easy egg bites for breakfast

🫧 DIY sparkling water ideas

 

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WEEKLY CHALLENGE

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Pick one or two swaps from this episode and try them this week. Start with something you use every day, like coffee creamer, electrolytes, snacks, or breakfast.

 

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KEY TAKEAWAYS

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• Small swaps are more sustainable than overhauling everything
• Real food ingredients can reduce additives and preservatives
• Protein helps support blood sugar and hormone balance
• Nutrient-dense foods support egg quality and overall health
• Healthy eating does not have to be complicated

 

─────────────────────────────

RESOURCES & NEXT STEPS

─────────────────────────────

Need help simplifying nutrition for hormone health or fertility? Vera Health & Fertility offers personalized support and nutrition guidance.

📍 Westminster, Colorado

🌐 verafertility.com

📧 @verafertility