Hormone Cafe

Sarah Pederson
  • 5.0 (18)
  • ALTERNATIVE HEALTH
  • UPDATED SEMIWEEKLY

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. 7H AGO

    Nutrition Testing Explained: Antioxidants, Omegas, Mitochondria & Hormone Health | Episode 28

    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

    14 min

  2. 6D AGO

    Bioidentical Hormones Explained: Testosterone, Progesterone, Estrogen & How to Use Them Safely | Episode 27

    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

    30 min

  3. JAN 26

    Perimenopause Explained: Hormone Roller Coasters, Testing & How to Feel Like Yourself Again | Episode 26

    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: Discovery phase (finding the right dose) Stabilization phase (feeling great consistently) 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

    26 min

  4. JAN 19

    Bypassing the Gut: How IV Therapy Supports Egg, Sperm & Implantation Health | Episode 25

    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

    9 min

  5. JAN 15

    Low, Dominant, or Imbalanced? Understanding Estrogen & Progesterone Profiles | Episode 24

    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

    23 min

  6. JAN 12

    Mental Health & Your Cycle: Understanding Mood Changes, Communication, and Self-Care | Episode 23

    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

    15 min

  7. JAN 8

    Mental Health During Fertility: Relationships, the Two-Week Wait, and Coping with the Emotional Rollercoaster | Episode 22

    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

    26 min

  8. JAN 5

    Gut Health & Fertility: Why Your Digestion Matters for Hormone Balance | Episode 21

    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

    16 min
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5
out of 5
18 Ratings

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
    28
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

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