Hormone Cafe

Sarah Pederson
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The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormones. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body so you can feel amazing, balance your hormones, and have the family you desire as naturally as possible.

  1. 2 DAYS AGO

    The Vera Way: 6 Things Every Woman Should Know About Her Body | Episode 40

    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

    18 min

  2. 6 DAYS AGO

    How to Support Your Adrenal Glands & Balance Cortisol Naturally | Episode 39

    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

    18 min

  3. 16 MAR

    How to Read a Nutrition Label for Hormones & Blood Sugar | Episode 38

    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

    16 min

  4. 12 MAR

    Protein for Hormones & Fertility: How Much, When & Where to Get It | Episode 37

    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.

    20 min

  5. 9 MAR

    Mast Cell Activation Syndrome (MCAS): Histamine, Allergies & Fertility | Episode 36

    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.

    15 min

  6. 5 MAR

    Inflammation & Fertility: Autoimmune, Gut, Endometriosis & More | Episode 35

    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.

    21 min

  7. 2 MAR

    Uterine Lining Explained: Thin Lining, Heavy Periods & Implantation | Episode 34

    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.

    13 min

  8. 26 FEB

    Fertility Surgery Explained: PCOS, Endometriosis, Ovarian Cysts & Recovery | Episode 33

    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.

    20 min
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About

The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormones. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body so you can feel amazing, balance your hormones, and have the family you desire as naturally as possible.

Information

  • Creator
    Sarah Pederson
  • Years Active
    2025 - 2026
  • Episodes
    40
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

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