Hormone Cafe

Sarah Pederson
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  • Alternative Health
  • Updated twice weekly

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. 6 days ago

    Consistency Over Perfection: How to Build Your Best Day and Week | Episode 60

    In this episode of The Hormone Café, Dr. Sarah Pederson shares how to create your best day and week without chasing perfection. She explains why extreme diets, cleanses, and short-term health plans often fail, even when you are highly motivated. The real key to lasting health is building simple routines that you can maintain consistently. You’ll learn how to identify your goals, schedule healthy habits into your life, prepare for busy days, stabilize your energy, and use the 80/20 approach to create a healthier lifestyle that actually lasts. In This Episode, You’ll Learn 🌿 Why Consistency Matters More Than Perfection Dr. Pederson shares the story of a patient who had tried countless strict diets, cleanses, fasting protocols, and supplements. She could follow almost any intense plan for a short time, but none of those routines were sustainable. Eventually, she found herself feeling exhausted, stressed, and relying on fast food and sugar. The problem was not a lack of dedication. The problem was a lack of sustainable consistency. True health does not require perfection. It requires realistic habits that you can continue over time. ⚖️ How to Use the 80/20 Approach Dr. Pederson recommends aiming to make supportive choices about 80% of the time while leaving room for flexibility and enjoyment. That may look like: Prioritizing protein and vegetables most days Preparing meals before a busy workday Exercising consistently, even if the workout is short Enjoying treats without guilt Returning to your routine after an imperfect day A flexible routine is often more sustainable than an overly strict plan. ✍️ Start by Identifying Your Goals Before creating your ideal schedule, write down five goals for your day or week. Dr. Pederson shares several of her personal goals: Eat approximately 80 grams of protein each day Maintain steady energy throughout the day Exercise three times per week Make time for learning and personal growth Spend intentional, high-quality time with her children and husband Make each goal specific and realistic. Instead of saying, “I want to spend more time with my family,” you might schedule 20 minutes of focused time each day. 🗓️ Schedule the Habits That Matter Goals are much more likely to happen when they have a specific place in your schedule. Dr. Pederson walks through her own daily routine, which includes: A short morning workout Water first thing in the morning A high-protein breakfast Educational audiobooks during her commute A prepared lunch with protein and vegetables A protein-rich afternoon snack Intentional family time Evening preparation for the following day Your ideal day does not need to look like hers. The goal is to create a routine that works with your schedule, energy, responsibilities, and priorities. 🏋️ Make Healthy Choices Easier Dr. Pederson explains how she removes barriers before they have a chance to become excuses. Her strategies include: Setting out workout clothes the night before Keeping weights and a workout app ready Preparing lunch in advance Packing protein-rich snacks Keeping vitamins somewhere visible and convenient Using her commute for hydration and learning If you are not a morning person, use the evening to prepare. If you have more energy in the morning, schedule important habits earlier in the day. 🥗 Plan for Protein, Vegetables, and Steady Energy Dr. Pederson shares how increasing protein and paying attention to her blood sugar helped improve her afternoon energy. Her daily nutrition goals include: A high-protein breakfast Approximately 20 to 30 grams of protein at lunch Two vegetables with lunch when possible A balanced mix of protein, carbohydrates, and vegetables A protein-rich snack for the drive home Approximately 80 ounces of water throughout the day She also discusses how continuous glucose monitoring helped her identify meals that caused her blood sugar to spike and crash. 🥪 Prepare Lunch Before You Need It Busy schedules can make it easy to skip meals, graze throughout the day, or reach for whatever is most convenient. Preparing lunch in advance helps ensure that you have: A reliable source of protein Vegetables and fiber Balanced snacks Enough food to maintain steady energy Even if you work from home, preparing lunch can help prevent constant snacking and make it easier to meet your nutrition goals. 📅 Build Your Best Week Not every day needs to look the same. Dr. Pederson recommends planning your entire week so that recurring priorities have a dedicated place. Her weekly routine includes: Designated household and maintenance days A scheduled date night Daily lunch preparation A larger weekly meal-prep session Grocery shopping and planning meals for the week Scheduled workouts and family time Assigning certain activities to specific days can make your week feel more manageable and predictable. 🤝 Use Accountability and Support You do not have to do everything alone. If planning, meal preparation, or exercise is difficult for you, ask for support from: Your spouse or partner A friend A roommate A family member A workout partner A healthcare professional or dietitian Use the people and resources around you to create routines that are easier to maintain. Weekly Challenge This week, create your best day and your best week. Start by writing down five specific goals. Then print seven copies of the daily planning worksheet and schedule those goals into each day. Consider including: Meals and meal preparation Movement or workouts Hydration Vitamins or supplements Personal growth and learning Family and relationship time Rest and activities you enjoy Your schedule does not need to be perfect. The goal is to create a realistic plan that helps you stay consistent. Key Takeaways Consistency creates lasting change more effectively than extreme short-term plans. The 80/20 approach allows you to prioritize your health without requiring perfection. Specific goals are easier to achieve than vague intentions. Healthy habits are more likely to happen when they are scheduled. Preparing meals, snacks, clothes, and supplies in advance removes common barriers. Protein, vegetables, hydration, and balanced meals may help support steadier energy. Your ideal routine should work with your actual life. Accountability and support can make healthy habits easier to maintain. An imperfect routine you can continue is more valuable than a perfect plan you cannot sustain. Resources & Next Steps Download the daily planning worksheet in the episode notes and use it to create your best day and week. If you need support creating realistic nutrition, hormone, or wellness goals, our team at Vera Health & Fertility can help. You can schedule an appointment with Dr. Pederson or work with our registered dietitian to develop a personalized plan that fits your needs and lifestyle. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  2. 13 Aug

    Vitamin D: The Missing Piece for Fertility, Hormones & Overall Health | Episode 59

    In this episode of The Hormone Café, Dr. Sarah Pederson takes a deep dive into one of the most overlooked nutrients in women's health: vitamin D. She explains why vitamin D is essential for fertility, hormone balance, pregnancy, immune function, bone health, and mood. You'll also learn which vitamin D test to request, the difference between vitamin D2 and D3, how much you need, and when supplementation or injections may be beneficial. In This Episode, You'll Learn ☀️ Why Vitamin D Is So Important Vitamin D does much more than support healthy bones. Dr. Pederson explains how healthy vitamin D levels may help: Support egg development and ovarian function Improve endometrial receptivity Increase pregnancy rates Reduce the risk of preeclampsia Lower the risk of gestational diabetes and preterm birth Support immune function, mood, and overall health Vitamin D plays an important role throughout every stage of reproductive health. 🩸 Which Vitamin D Test Should You Request? Not all vitamin D blood tests are the same. Dr. Pederson explains why the 25-hydroxyvitamin D (25-OH Vitamin D) test is the correct test for measuring your body's vitamin D stores and why the 1,25-dihydroxyvitamin D test is only used in rare, specialized situations. Understanding the difference can help ensure you're getting the right information about your health. 🌞 The Best Ways to Increase Vitamin D Vitamin D can come from several sources, including: Midday sun exposure Fatty fish like salmon, mackerel, and sardines Egg yolks and beef liver High-quality vitamin D3 supplements Because food sources are limited and consistent sun exposure isn't always realistic, many adults require supplementation to maintain healthy levels. 💊 Vitamin D2 vs. Vitamin D3 If you're taking a vitamin D supplement, Dr. Pederson recommends choosing vitamin D3. She explains that vitamin D3: Is the form naturally produced by your body Raises vitamin D levels more effectively Lasts longer in the body Is generally more effective than vitamin D2 Knowing which form you're taking can make a significant difference in your results. 📈 What Vitamin D Level Should You Aim For? While levels above 30 ng/mL are generally considered adequate for bone health, Dr. Pederson recommends a goal of 50 ng/mL or higher for hormone optimization and fertility support. She also discusses general supplementation recommendations based on your current vitamin D level and emphasizes the importance of monitoring levels when taking higher doses. 🥗 How to Improve Vitamin D Absorption Taking vitamin D correctly is just as important as taking it consistently. Dr. Pederson recommends: Taking vitamin D with a meal that contains healthy fats Ensuring adequate magnesium levels, since magnesium is needed to activate vitamin D Monitoring vitamin D levels regularly if supplementing with higher doses These simple strategies can help maximize absorption and effectiveness. 💉 When Vitamin D Injections May Help For some people, oral supplements aren't enough. Dr. Pederson explains why vitamin D injections may be beneficial for individuals with gut, liver, or absorption issues and shares how injections can help restore vitamin D levels more efficiently in certain cases. 🌿 A Real Patient Success Story Dr. Pederson shares the story of a patient struggling with fatigue, irregular periods, hair loss, and symptoms she assumed were caused by perimenopause. After comprehensive testing, the true cause was identified: severe vitamin D and iron deficiency. Once those deficiencies were corrected, her energy improved, her mood stabilized, her cycles became more regular, and she no longer needed hormone therapy. It's a powerful reminder that nutrient deficiencies can sometimes mimic hormone imbalance. Weekly Challenge This week, schedule a vitamin D blood test if you haven't had one within the past year. Be sure to: Ask for a 25-hydroxyvitamin D (25-OH Vitamin D) Check that your supplement contains vitamin D3 rather than D2. Review your results with your healthcare provider and create a plan if your levels are low. Key Takeaways Vitamin D supports fertility, pregnancy, hormones, immune health, mood, and bone health. The correct blood test is 25-hydroxyvitamin D (25-OH Vitamin D). Most adults need vitamin D3 supplementation because food and sunlight alone are often not enough. Aim for a vitamin D level of 50 ng/mL or higher for optimal fertility and hormone health. Take vitamin D with healthy fats and ensure adequate magnesium to improve absorption. Vitamin D injections may benefit individuals with absorption issues or severe deficiencies. Comprehensive testing can uncover nutrient deficiencies that may be contributing to symptoms often mistaken for hormone imbalance. Resources & Next Steps If you're experiencing fatigue, irregular periods, infertility, PCOS, endometriosis, recurrent pregnancy loss, or other hormone-related symptoms, a comprehensive evaluation may include checking your vitamin D and other key nutrient levels. Our team focuses on identifying and treating the root cause to help you feel your best. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  3. 6 Aug

    Being Happy Now: Finding Joy During Your Health & Healing Journey | Episode 58

    In this episode of The Hormone Café, Dr. Sarah Pederson shares practical mindset strategies to help you stay hopeful throughout your fertility and healing journey. Whether you're navigating infertility, PCOS, endometriosis, recurrent pregnancy loss, or hormone imbalances, she explains how your mindset, relationships, and daily habits can support emotional well-being while you work toward better health. This episode is a reminder that healing isn't just physical. It's mental and emotional, too. In This Episode, You'll Learn 💛 Why Your Happiness Shouldn't Depend on Your Health It's easy to think, "I'll be happy when I finally get pregnant," or "I'll be happy when my symptoms go away." Dr. Pederson explains why true healing begins by finding joy in the present, regardless of where you are in your journey. Learning to separate your happiness from your diagnosis can help you build resilience and peace. 📖 The Power of Gratitude & Daily Reflection One of the simplest ways to improve your mindset is through intentional reflection. Dr. Pederson recommends keeping a gratitude journal and writing down: Three things you're grateful for each day Three wins from your day Areas where you'd like to grow or improve These daily habits can help shift your focus toward progress instead of perfection. ❤️ Protect Your Relationships During Your Healing Journey Health challenges can feel isolating, but they don't have to pull you away from the people who matter most. Dr. Pederson encourages listeners to intentionally nurture relationships by: Scheduling regular date nights Prioritizing time with friends Spending intentional one-on-one time with children Leaning on your support system Healing is easier when you allow your village to support you. 🎯 Set Goals Beyond Fertility Your healing journey doesn't have to put the rest of your life on hold. Dr. Pederson shares why pursuing personal goals—whether that's running a marathon, starting a podcast, reading more books, or learning a new skill—can bring purpose and hope during difficult seasons. Having something meaningful to work toward can help you continue growing, even through grief and uncertainty. 🌿 Choose Empowerment Over Fear Receiving a diagnosis or abnormal test result can feel overwhelming, but information is also empowering. Dr. Pederson explains how understanding your body allows you to create a treatment plan instead of remaining stuck in uncertainty. Rather than fearing test results, she encourages viewing every lab, ultrasound, biopsy, or hormone test as another piece of the puzzle that brings you closer to healing. 📊 Use Your Health Data to Learn About Your Body Tracking hormones, glucose levels, or other health markers can sometimes feel discouraging. Instead of viewing data as proof that something is wrong, Dr. Pederson explains how it can become one of your greatest tools for understanding your body and making informed lifestyle changes that support long-term health. 🌸 Healing Is More Than Physical Throughout your fertility or hormone journey, your goal shouldn't simply be to get pregnant or eliminate symptoms. Dr. Pederson encourages listeners to become healthier, happier, and stronger in every aspect of life by improving their mindset, relationships, daily habits, and overall well-being. Weekly Challenge Start a gratitude journal this week. Each day, write down: Three things you're grateful for Three wins from your day One area where you'd like to grow or improve At the end of the week, reflect on how this practice has influenced your mindset and helped you focus on progress instead of perfection. Key Takeaways Your happiness shouldn't depend solely on your health or fertility journey. A gratitude journal can help cultivate a more positive mindset. Protecting your relationships is an important part of healing. Pursuing personal goals can provide hope and purpose during difficult seasons. Health information and testing should empower you, not create fear. Learning about your body helps you make informed decisions that support long-term health. Healing involves caring for your physical, mental, and emotional well-being. Resources & Next Steps If you're struggling with infertility, hormone imbalances, PCOS, endometriosis, or recurrent pregnancy loss, our team is here to support your whole health—not just your diagnosis. We believe lasting healing includes caring for your physical, emotional, and mental well-being through personalized, root-cause care. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  4. 30 Jul

    Endometriosis Surgery: How to Prepare, Recover & Heal Faster | Episode 57

    In this episode of The Hormone Café, Dr. Sarah Pederson walks through everything you need to know about endometriosis surgery at Vera Health & Fertility. From preparing your body before surgery to navigating recovery afterward, she shares practical tips to help you heal well, reduce inflammation, and return to your normal routine with confidence. In This Episode, You'll Learn 🏃 How to Prepare Your Body Before Surgery Think of surgery like training for a marathon. In the month leading up to surgery, focus on: Exercising 3–5 times per week Strengthening your core and pelvic floor Prioritizing cardio and resistance training Drinking at least 2 liters of water daily Eating a whole-food, anti-inflammatory diet Getting 8+ hours of sleep each night Preparing your body ahead of time can support a smoother recovery. 🩺 What Happens at Your Pre-Op Appointment During your pre-operative visit, your provider will: Review your medical history and medications Perform a physical exam Explain where the surgical incisions will be Review risks and answer your questions Discuss recovery expectations Complete your surgical consent Come prepared with a list of questions and an updated medication and supplement list. 📅 The Week Before Surgery To help your surgery go smoothly: Avoid intercourse after cycle day one until surgery Stop ibuprofen, Aleve, omega-3s, and blood thinners as instructed Continue eating nutritious foods and staying hydrated Meal prep for recovery Arrange for family or friends to help during the first few days after surgery Planning ahead can make recovery much easier. 🍽️ The Night Before Surgery Dr. Pederson recommends: Eating a nourishing meal with protein, healthy fats, and carbohydrates Drinking plenty of water Taking approved nighttime medications Stopping all food and drinks at midnight unless instructed otherwise Proper nutrition before surgery helps provide the energy your body needs for healing. 🏥 What to Expect on Surgery Day On the day of surgery: Arrive about two hours early Bring a trusted support person to drive you home Leave jewelry and valuables at home Meet your surgical and anesthesia teams Discuss any previous anesthesia concerns Knowing what to expect can help ease anxiety before surgery. ❤️ Recovery After Surgery Immediately after surgery you can expect: Time in the recovery room before going home Mild soreness and fatigue Water and light foods as tolerated Scheduled pain medications for the first 48 hours A gradual return to eating and activity Bringing nourishing snacks, bone broth, or electrolytes may help you feel more comfortable after surgery. 🚶 How to Heal Faster Recovery isn't just about resting—it's about moving appropriately. Dr. Pederson recommends: Walking short distances beginning the day of surgery Drinking plenty of fluids Taking stool softeners as directed Sleeping on your back Using heat packs for gas discomfort Avoiding heavy lifting for four weeks Gradually returning to exercise These habits help reduce complications and support healing. ⚠️ When to Call Your Provider Contact your care team if you experience: Fever over 100.4°F Heavy vaginal bleeding Severe or worsening pain Persistent nausea or vomiting Trouble urinating Incisions that appear infected or begin opening Knowing what is normal—and what isn't—can help you recover safely. 🌿 Recovery Takes Time Healing happens in stages: Around 50% recovered by 2 weeks Around 80% recovered by 4 weeks Nearly fully recovered by 6 weeks Rest, nourishing food, hydration, and support from family or friends all play an important role in recovery. Weekly Challenge If you're preparing for surgery, spend time this week creating your recovery plan. Meal prep healthy foods, gather comfortable supplies, arrange for help at home, and write down any questions you'd like to discuss with your provider at your pre-op appointment. Key Takeaways Preparing your body before surgery can improve recovery. Nutrition, hydration, sleep, and exercise all play a role in healing. Plan ahead by meal prepping and arranging support at home. Follow your recovery instructions carefully, including activity restrictions. Healing takes time, and allowing your body to rest is one of the most important parts of recovery. A personalized post-operative plan can help reduce inflammation and support long-term healing after endometriosis surgery. Resources & Next Steps If you're considering endometriosis surgery or have questions about your symptoms, our team is here to help. We offer comprehensive evaluation, surgical care, and personalized recovery plans designed to support your long-term health and fertility. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  5. 23 Jul

    Fertility Journeys Are Hard: 5 Mindset Shifts That Help | Episode 56

    In this episode of The Hormone Café, Dr. Sarah Pederson shares five mindset shifts that can help you navigate difficult health and fertility journeys with more resilience, confidence, and self-compassion. She discusses the emotional reality of healing, why true restoration takes time, how to stay grounded when progress feels slow, and why believing in yourself is one of the most powerful tools you have. In This Episode, You’ll Learn 🌱 Why Healing Takes Time When you’re exhausted, inflamed, or struggling with fertility, it’s natural to want the fastest solution possible. But true healing often means: • Restoring the body at the root level • Improving hormones and ovulation • Healing gut health and inflammation • Learning what foods work for your body • Building long-term health instead of short-term fixes Dr. Pederson shares the story of a patient with severe PCOS, gut dysfunction, and endometriosis who ultimately became healthier, more empowered, and successfully pregnant after taking the time to truly heal her body. 🧬 Health Before Pregnancy Matters The goal is not just getting pregnant — it’s feeling amazing while doing it. A healthier body supports: • Better ovulation and hormone balance • Improved digestion and energy • A healthier pregnancy • A smoother postpartum recovery Healing now creates a stronger foundation for the future. 💛 Have a Backup Plan for Hard Days Everyone has difficult days physically and emotionally. Instead of turning to unhealthy coping habits every time you feel low, create intentional comforts that support you. Examples include: • Reading a favorite book • Creating nourishing comfort meals • Enjoying charcuterie or protein-rich snacks • Scheduling intentional rest • Allowing occasional treats without guilt The goal is balance, not perfection. 🍟 Treats Don’t Have to Become Habits It’s okay to have comfort foods or “cheat meals.” What matters is: • Not turning temporary habits into daily patterns • Giving yourself grace during hard moments • Returning to your healthy routines afterward Consistency matters more than perfection. ⚠️ Some People Won’t Understand Your Lifestyle Changes As you become healthier, some people may judge your choices. You may hear comments about: • Your diet changes • Exercise habits • Sleep routines • Spending money on healthier foods • Prioritizing wellness Dr. Pederson explains why you cannot build your life around other people’s opinions when it comes to your health. 🥗 Your Health Is an Investment Healthy food and wellness habits may cost more upfront, but they are investments in your future. You are investing in: • Long-term energy • Healthy aging • Hormone balance • Disease prevention • Quality of life Your future health is worth prioritizing. 🏃 Stop Comparing Yourself to Others Your journey does not need to look like anyone else’s. Whether it’s exercise, nutrition, fertility, or healing: • Focus on what works for your body • Let go of comparison • Celebrate your own progress • Find supportive people who encourage growth You do not have to prove yourself to anyone. 🤝 Surround Yourself with Supportive People Healthy habits can positively influence the people around you. Supportive relationships may include: • Friends who motivate you • Accountability partners • Workout buddies • People who encourage your growth instead of criticizing it Protect your peace and prioritize relationships that empower you. ✨ Above All: Believe in Yourself Healing journeys can feel exhausting and discouraging. But your mindset matters. Dr. Pederson reminds listeners: • Never give up on your body • Advocate for yourself • Trust your ability to heal • Continue showing up for yourself even on hard days You are your own biggest advocate. Weekly Challenge Choose one mindset shift to practice this week. Whether it’s giving yourself more grace, creating a healthier comfort routine, ignoring outside judgment, or simply believing in yourself a little more — focus on one small change that supports your healing journey. Key Takeaways Healing takes time, but true restoration is worth it • Your goal is not just pregnancy — it’s long-term health and vitality • Healthy coping strategies matter during difficult seasons • Some people may judge your lifestyle changes, and that’s okay • Your health is an investment in your future • Believing in yourself is essential during the healing journey Resources & Next Steps If you’re struggling with your health, hormones, fertility, energy, or mindset during your healing journey, we’d love to support you with personalized care and root-cause solutions. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  6. 16 Jul

    Your Gut Needs More Than Probiotics: What Actually Helps | Episode 55

    In this episode of The Hormone Café, Dr. Sarah Pederson explains why gut health is about so much more than just drinking water, eating fiber, and taking probiotics. She breaks down the deeper foundations of digestion including nervous system regulation, movement, circulation, meal timing, stress, and gut motility and shares practical techniques you can use daily to improve bloating, constipation, gas, and overall digestion naturally. In This Episode, You’ll Learn 🧠 Why Gut Health Is More Than Food Your gut depends on more than what you eat. Digestion is influenced by: • Nervous system regulation • Gut motility and circulation • Stress levels and vagal tone • Meal timing and movement • Bile flow and digestive function 🚶 Why Movement Helps Digestion Your digestive tract physically has to move food through the body. Movement supports: • Gastric emptying • Blood flow to the intestines • Healthy gut motility • Reduced bloating and stagnation Even a 10-minute walk after meals can help digestion and blood sugar regulation. 🌀 Twisting & Yoga for Bloating Relief Certain movements can mechanically help move gas and stool through the intestines. Helpful practices include: • Seated spinal twists • Supine twists • Cat-cow stretches • Child’s pose • Knees-to-chest movements • Gentle yoga flows These movements also help calm the nervous system and support parasympathetic activity. 🫁 The Power of Diaphragmatic Breathing Deep belly breathing improves: • Blood flow to the gut • Relaxation and vagal tone • Parasympathetic nervous system activation Your digestion works best when your body feels safe and calm. 🦘 Why Jumping Can Help Your Gut Gentle bouncing or jumping movements can: • Stimulate lymphatic drainage • Improve circulation • Encourage stool movement • Support gut motility Mini trampolines, jumping jacks, or even light bouncing can be surprisingly effective. 🥦 Fiber Needs to Be Personalized More fiber is not always better. If you suddenly increase fiber intake too quickly: • You may worsen bloating • Your microbiome may struggle to adapt • Digestion can become more uncomfortable Introduce new fibers gradually and allow your gut bacteria time to adjust. 🍵 Ginger for Gut Motility Ginger can naturally support digestion and reduce bloating. Options include: • Ginger tea • Fresh ginger • Ginger chews or capsules Warm ginger tea after meals can help stimulate gastric emptying and calm nausea. ⏰ Why Meal Spacing Matters Constant snacking can interfere with digestion. Your gut benefits from: • 3–4 hour gaps between meals • Time to fully digest and empty food • Reduced late-night eating Meal spacing supports both blood sugar balance and digestive function. 💊 Magnesium & Constipation Support Magnesium citrate may help: • Pull water into the colon • Improve bowel regularity • Relieve constipation naturally It can be taken as a powder, liquid, or capsule depending on preference. 🔥 Castor Oil Packs & Circulation Castor oil packs may help improve: • Bloating and constipation • Circulation to the abdomen • Relaxation and parasympathetic activation • Menstrual cramping and sluggish bowels Using castor oil with heat can support abdominal blood flow and calming. 😌 Stress, Cortisol & Digestion Chronic stress directly affects the gut microbiome and digestive function. High stress can lead to: • Slower digestion • Bloating and discomfort • Anxious bowels • Gut microbiome imbalance Practices like meditation, reading, yoga, and mindfulness help support digestion through nervous system regulation. ⚠️ Probiotics Aren’t Always the Answer Not everyone needs probiotics all the time. Taking the wrong probiotic can sometimes worsen imbalance. Ideally: • Probiotics should be personalized • Species should be rotated • Gut testing can help guide recommendations Weekly Challenge Choose one new gut-supportive habit this week. Whether it’s a 10-minute walk after meals, ginger tea, meal spacing, yoga, or diaphragmatic breathing, practice it consistently and notice how your digestion responds. Key Takeaways Gut health involves movement, circulation, stress, and nervous system regulation • Walking and gentle movement can significantly improve digestion • Meal timing and meal spacing matter for gut motility • Chronic stress can directly disrupt digestion and the microbiome • Probiotics are not one-size-fits-all • Consistency with simple daily habits can transform gut health Resources & Next Steps If your digestion has been chronically off — including bloating, constipation, gas, diarrhea, or irregular bowel movements — we’d love to help you uncover the root cause and build a personalized plan. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  7. 9 Jul

    Should You Drink Electrolytes Every Day? What to Look For & What to Avoid | Episode 54

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down everything you need to know about electrolyte powders. She explains when electrolytes are actually beneficial, how to choose a high-quality product, why artificial sweeteners may not be the best option, and the ingredients to look for if you're trying to support your energy, hydration, hormones, and overall health naturally. In This Episode, You'll Learn 💧 What Electrolytes Actually Do Electrolytes play an important role in: Hydration Muscle contraction Nerve function Blood pressure regulation Cellular energy production The key electrolytes include sodium, potassium, magnesium, and calcium. ⚡ Signs You May Be Low in Electrolytes Common symptoms include: Fatigue Brain fog Headaches Muscle cramps Lightheadedness Nausea These symptoms may improve with proper hydration and electrolyte replacement. 🤔 Do You Need Electrolytes Every Day? Not necessarily. Electrolytes can be especially helpful if you: Sweat heavily Have diarrhea or vomiting Exercise intensely Experience brain fog or fatigue Feel dizzy or lightheaded Daily high-sodium electrolyte drinks aren't necessary for everyone. 🏃 When Electrolytes Can Help Dr. Pederson recommends electrolytes: First thing in the morning After exercise During an afternoon energy slump When recovering from illness If you're experiencing headaches or difficulty concentrating Pairing electrolytes with a high-protein snack may also help support energy. 🧂 Choosing the Right Sodium Level The right amount of sodium depends on your needs. High sodium (1,000–2,000 mg): Best after heavy sweating or illness. Lower sodium (around 80–100 mg): Better for occasional or daily hydration. Choosing the appropriate sodium level can help support hydration without overdoing it. 🚫 Avoid Artificial Sweeteners Many electrolyte powders contain: Stevia Monk fruit Sucralose Artificial flavors Dr. Pederson recommends choosing an unflavored electrolyte or one made with simple, recognizable ingredients and sweetening it yourself if desired. 🍋 What to Look For in an Electrolyte Powder A high-quality electrolyte should contain: Sodium Potassium Magnesium Natural flavors like lemon or lime Minimal ingredients No artificial colors or sweeteners The simpler the ingredient list, the better. 🌿 Why Ingredient Quality Matters Look for products that: Use natural flavoring Avoid unnecessary added vitamins Don't contain artificial dyes Use natural binders when needed Dr. Pederson explains why keeping supplements simple can help avoid overconsuming ingredients you may already be getting elsewhere. 🩺 How Vera Developed Its Electrolyte Powder Dr. Pederson shares the reasoning behind Vera's electrolyte formula, including: Lower sodium for everyday use Magnesium bisglycinate Potassium Pink Himalayan salt Lemon extract No artificial sweeteners Inulin as a natural prebiotic binder The goal was to create a clean, daily electrolyte option made with recognizable ingredients. Weekly Challenge Take a look at your current hydration routine and any symptoms you've been experiencing. If you've noticed fatigue, brain fog, headaches, dizziness, or muscle cramps, consider trying a high-quality electrolyte and see how you feel. Be sure to check the ingredient list for artificial sweeteners, colors, and unnecessary additives. Key Takeaways Electrolytes support hydration, energy, muscle function, and nerve health. Most people don't need high-sodium electrolyte drinks every day. Electrolytes can be especially helpful after sweating, illness, or exercise. Avoid artificial sweeteners and unnecessary additives whenever possible. Choose products with simple, recognizable ingredients and appropriate sodium levels for your needs. A clean electrolyte formula can support energy and hydration without unnecessary fillers. Resources & Next Steps If you're experiencing fatigue, brain fog, headaches, muscle cramps, or other symptoms that may be related to hydration or nutrition, our team is here to help. We offer personalized nutrition guidance and women's health care to help identify the root cause of your symptoms. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  8. 2 Jul

    How to Choose a Healthy Protein Powder: What to Look For & What to Avoid | Episode 53

    In this episode of The Hormone Café, Dr. Sarah Pederson explains how to choose a high-quality protein powder and why reading ingredient labels matters. She breaks down the differences between protein sources, how much protein your body actually needs, and the ingredients she recommends avoiding if you're trying to support your metabolism, hormones, and overall health. In This Episode, You'll Learn 💪 Why Protein Matters Protein plays an essential role in: Building and maintaining muscle Supporting metabolism Improving body composition Blood sugar regulation Hormone production Recovery after exercise Dr. Pederson emphasizes that food should always be your primary protein source, with protein powder used to supplement when needed. 🥩 Animal vs. Plant Protein Not all protein powders are created equal. Dr. Pederson explains: Whey protein is highly researched and rich in essential amino acids. Whey isolate is often better tolerated than whey concentrate. Casein is a slower-digesting protein that may support overnight muscle recovery. Plant-based proteins like pea, pumpkin seed, and brown rice can provide a complete amino acid profile when combined properly. 📊 How Much Protein Do You Actually Need? Protein needs vary based on your goals and stage of life. Higher protein intake may be beneficial if you are: Strength training Trying to lose body fat Building muscle In perimenopause or menopause Dr. Pederson also explains why protein recommendations are based on kilograms, not pounds. 🍳 Spread Protein Throughout the Day Instead of eating most of your protein at one meal, aim to: Eat 20–40 grams of protein per meal Include protein every 3–4 hours Add a high-protein snack between meals when needed Consistent protein intake supports muscle growth, energy, and blood sugar balance. 🔍 What to Look for in a Protein Powder A quality protein powder should: Contain 20–30 grams of protein per serving List a clear protein source Be third-party tested Be tested for heavy metals and contaminants Have a short, simple ingredient list The fewer unnecessary ingredients, the better. 🚫 Ingredients to Avoid Many protein powders contain ingredients you may not want, including: Artificial sweeteners Artificial flavors Seed oils Excess fillers Heavy metals Microplastics Dr. Pederson encourages choosing products with recognizable, minimally processed ingredients whenever possible. 🍫 Why Artificial Sweeteners Matter Many flavored protein powders contain: Sucralose Stevia (Reb A) Monk fruit Acesulfame potassium Dr. Pederson discusses why she prefers avoiding artificial sweeteners and instead recommends choosing unflavored protein powders or those sweetened with small amounts of real sugar if desired. 🌱 How Vera Created Its Protein Powder After reviewing countless products on the market, Dr. Pederson developed Vera's protein powder with: Pea protein Pumpkin seed protein Brown rice protein MCT oil Acacia fiber No artificial sweeteners No added flavors The goal was to create a simple, plant-based protein with a complete amino acid profile and minimal ingredients. Weekly Challenge Take a look at the protein powder you're currently using. Read the ingredient label, calculate your daily protein needs, and see whether you're meeting your goals through whole foods and quality protein sources. Key Takeaways Whole foods should always be your primary source of protein. Protein needs vary based on age, activity level, and health goals. Spread protein evenly throughout the day for optimal muscle support. Choose protein powders with minimal, recognizable ingredients. Look for third-party testing for heavy metals and contaminants. Avoid unnecessary fillers, artificial flavors, and artificial sweeteners whenever possible. Resources & Next Steps If you're unsure how much protein you need or want personalized nutrition guidance, our team is here to help. We offer individualized nutrition counseling and evidence-based recommendations to support hormone health, fertility, metabolism, and overall wellness. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

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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
    60
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

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