Hormone Cafe

Sarah Pederson
  • 5.0 (20)
  • 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. 6d ago

    When Tests Are "Normal" But You Don't Feel Normal | Episode 48

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most frustrating situations patients face: being told everything is "normal" when you still don't feel well. Through a real patient case, she explains why standard testing can miss key issues and how a deeper, root-cause approach can uncover what's really going on with your hormones and fertility. ───────────────────────────── IN THIS EPISODE, YOU'LL LEARN ───────────────────────────── 🔍 Why "Normal" Doesn't Mean Optimal You can have normal labs and still experience symptoms like: Irregular cycles Infertility Fatigue Pain Your body may still be out of balance even if basic tests look normal. 🧬 The Importance of a Full Hormone Picture Standard testing may miss: Low estrogen and progesterone Poor hormone ratios Timing issues with lab draws Hormones must be evaluated correctly and in context. 🦠 Hidden Root Causes That Are Often Missed Deeper testing can uncover: Gut infections and poor digestion Low fiber and microbiome imbalance Vaginal infections Autoimmune inflammation Endometriosis or structural issues These can all impact fertility and hormone health. ⚠️ Why Fertility Treatments May Not Work Alone Medications like letrozole or IVF may not be effective if: Hormone levels are too low Nutrient deficiencies exist Underlying inflammation is present Addressing root causes is essential first. 🔁 Why Retesting Matters Lab results can change over time, and incomplete panels are common. Repeat testing may reveal new findings Timing in your cycle matters More comprehensive panels give better insight 💛 Listen to Your Body Symptoms are your body's way of communicating. Use symptoms to guide testing Advocate for deeper answers Trust that something is worth investigating   ───────────────────────────── WEEKLY CHALLENGE ───────────────────────────── If you've been told everything is "normal," write down your top symptoms and patterns. Use them as a guide to ask deeper questions or seek more comprehensive testing.   ───────────────────────────── KEY TAKEAWAYS ───────────────────────────── "Normal" labs do not always mean optimal health Root causes like gut health, inflammation, and hormone imbalance are often missed Proper testing, timing, and interpretation are critical Fertility and hormone health require a full-body approach Your symptoms matter, listen to them   ───────────────────────────── RESOURCES & NEXT STEPS ───────────────────────────── If you've been told everything is normal but still don't feel like yourself, we can help you dig deeper and find answers. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

    13 min

  2. May 21

    Simple Food Swaps for Hormones: How to Eat More Real Food | Episode 47

    In this episode of The Hormone Café, Dr. Sarah Pederson shares simple, realistic swaps to help you reduce processed foods and add more nutrient-dense options into your daily routine. If you feel overwhelmed by healthy eating, this episode breaks it down into small, doable changes that can support hormones, blood sugar, inflammation, and long-term wellness. ───────────────────────────── IN THIS EPISODE, YOU'LL LEARN ───────────────────────────── 🥛 How to make simple nut milk 🍫 Healthier homemade sweet treats 🥗 Easy salad dressing swaps 💧 DIY electrolyte water and gummies ☕ Better coffee creamer options 🍌 Simple homemade "ice cream" 🍝 Pasta swaps with more nutrients 🥤 Homemade protein smoothies 🥚 Easy egg bites for breakfast 🫧 DIY sparkling water ideas   ───────────────────────────── WEEKLY CHALLENGE ───────────────────────────── Pick one or two swaps from this episode and try them this week. Start with something you use every day, like coffee creamer, electrolytes, snacks, or breakfast.   ───────────────────────────── KEY TAKEAWAYS ───────────────────────────── Small swaps are more sustainable than overhauling everything Real food ingredients can reduce additives and preservatives Protein helps support blood sugar and hormone balance Nutrient-dense foods support egg quality and overall health Healthy eating does not have to be complicated   ───────────────────────────── RESOURCES & NEXT STEPS ───────────────────────────── Need help simplifying nutrition for hormone health or fertility? Vera Health & Fertility offers personalized support and nutrition guidance. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

    26 min

  3. May 14

    Hormone Healing Mindset: Why It Feels Slow and What to Do | Episode 46

    In this episode of The Hormone Café, Dr. Sarah Pederson shares the most important mindset shifts to help you stay grounded, consistent, and hopeful throughout your hormone and fertility journey. If you've ever felt frustrated, stuck, or like "nothing is working," this episode will help you reframe your approach and better understand how your body is actually responding and healing over time. ───────────────────────────── IN THIS EPISODE, YOU'LL LEARN ───────────────────────────── 🧠 Why Healing Takes Time Hormone changes are not immediate. Your body works in cycles, and improvements today may not show up for several months. Egg development takes 3 to 4 months Hormone balance builds over time Consistency is key for lasting change 🔄 It's Not Failure, It's Feedback Every cycle gives you valuable information. Symptoms are data, not setbacks Adjust based on what your body is telling you Learning your body is part of the process ⏳ Timeline Does Not Equal Outcome Just because something is taking longer does not mean it is not working. Healing is not linear Slower changes can be more sustainable Long-term health is the goal ⚖️ Consistency Over Perfection You do not need to do everything perfectly to see results. 80 percent consistency is enough Repeatable habits matter more than extremes Small daily actions build hormone balance 💛 Your Body Is Not Broken Your body is always responding and communicating with you. Symptoms are signals Trust your body instead of fighting it Adjust your approach, not your mindset 🚫 Comparison Slows You Down Every body is different. Avoid comparing your journey to others Focus on your unique health needs Social media is not the full picture ⚠️ More Is Not Always Better Overdoing supplements, workouts, or restrictions can backfire. Too many changes can overwhelm the body Healing happens in a nourished, low-stress state Simplicity supports balance 🌱 Small Habits Add Up Simple, consistent habits create long-term results. Prioritize sleep, nutrition, and routine "Boring" habits are often the most effective Progress compounds over time 🧪 You Can Experiment There is no one-size-fits-all approach. Test what works for your body Adjust based on how you feel Personalization is key ───────────────────────────── WEEKLY CHALLENGE ───────────────────────────── Pick one mindset shift from this episode and focus on it this week. Write it down, keep it visible, and use it as a reminder to stay grounded and consistent. ───────────────────────────── KEY TAKEAWAYS ───────────────────────────── Healing your hormones takes time and consistency Symptoms are feedback, not failure Perfection is not required for progress Your body is not broken, it is responding Small, consistent habits create lasting change Trust the process and stay patient ───────────────────────────── RESOURCES & NEXT STEPS ───────────────────────────── If you are feeling stuck, overwhelmed, or unsure how to move forward, you do not have to do it alone. Vera Health & Fertility offers personalized care and support for your hormone and fertility journey. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

    19 min

  4. May 7

    Artificial Sweeteners & Fertility: Why “Sugar-Free” May Be Hurting Hormones | Episode 45

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down artificial sweeteners, sugar alcohols, and “healthy” sugar substitutes that may be disrupting hormones, cravings, gut health, and fertility. If you reach for diet soda, sugar-free snacks, flavored protein powders, or low-sugar treats thinking they’re healthier, this episode explains why those products may be sending mixed signals to your body. In This Episode, You’ll Learn 🍬 What Counts as Fake Sugar? Common examples include: Aspartame Sucralose (Splenda) Saccharin Stevia Monk fruit blends Xylitol Erythritol Sorbitol Many sugar alcohols end in -ol. 🧠 Why Sweeteners Can Increase Cravings Sweet taste tells the brain energy is coming. When sweetness arrives without real fuel, it may lead to: More cravings Increased hunger Desire for sweeter foods Poor appetite regulation 💉 Blood Sugar & Insulin Effects Some people still experience blood sugar spikes or insulin responses from sugar substitutes. This may impact: Insulin sensitivity PCOS symptoms Ovulation Energy crashes 🦠 Gut Health Concerns Artificial sweeteners and sugar alcohols may contribute to: Bloating Gas Microbiome disruption Digestive discomfort 🔥 Inflammation & Hormone Stress Dr. Sarah explains that heavily processed additives may create extra stress on the body, which can affect: Egg quality Implantation environment Hormone balance Overall wellness 🚨 Where They Commonly Hide Audit labels on: Protein bars Protein powders Diet sodas Gum and mints Electrolyte powders Coffee creamers Nut milks Yogurts Keto snacks Gummies Toothpaste Supplements and vitamins Sauces and dressings Better Options When choosing something sweet, consider real food sources in moderation: Fruit Dates Honey Maple syrup The goal is reducing dependence on sweetness overall, not replacing sugar with fake sugar all day. Weekly Challenge Flip over labels this week and check what you use daily. Look for hidden sweeteners and choose cleaner, simpler ingredients when possible. Key Takeaways “Sugar-free” does not always mean healthier Artificial sweeteners may increase cravings and disrupt balance Many products marketed as healthy still contain fake sweeteners Real food and moderation often beat processed substitutes Hormones thrive on consistency, not mixed signals Resources & Next Steps Need help simplifying nutrition, hormone health, or fertility support? Vera Health & Fertility offers personalized care plans. 📍 Westminster, Colorado  🌐 verafertility.com  📧 @verafertility

    21 min

  5. Apr 30

    Stop Chasing Supplements: The Basics That Actually Improve Fertility & Hormones | Episode 44

    In this episode of The Hormone Café, Dr. Sarah Pederson explains why the biggest drivers of fertility and hormone balance are not expensive supplements or trendy wellness products, but consistent daily habits. If you’ve been researching the “perfect” prenatal, mold-free coffee, or the newest hormone supplement, this episode is a reminder that basics come first. In This Episode, You’ll Learn 🥗 Nutrition Comes First You cannot out-supplement inconsistent nourishment. Focus on: Eating breakfast daily At least 3 balanced meals per day Protein, carbs, fat, and veggies at meals Around 80g of protein daily Limiting sugar to occasional treats Whole foods and consistency matter more than perfection. 😴 Sleep Is Hormone Medicine Sleep supports cortisol, insulin, and reproductive hormones. Aim for: Consistent bedtime 8+ hours when possible Reducing late-night stimulation Breaking the cycle of caffeine + exhaustion Your body makes hormones best when well rested. 🏃‍♀️ Movement Over Intensity You do not need extreme workouts. You need a realistic routine. Examples: Strength training Walking daily HIIT in moderation Yoga or stretching Recovery days Consistency beats going hard for two weeks then quitting. 🧘‍♀️ Stress Recovery Must Be Scheduled Stress management should be treated like any other health habit. Ideas: Evening wind-down routine Morning sunlight Walks outside Reading or journaling Baths or stretching Rest days with less social overload Chronic stress can suppress hormones and fertility. 🚫 Stop Overcomplicating It Organic food, specialty coffee, and supplements can have a place, but not before mastering: Meals Sleep Movement Stress management Basics create the biggest outcomes. Weekly Challenge Pick one habit to master this month: Eat breakfast within 1 hour of waking Walk after dinner daily Go to bed at the same time Hit your protein goal Build a nightly wind-down routine Keep it simple and sustainable. Key Takeaways Your body does not need perfection, it needs consistency Supplements cannot replace foundational habits Fertility improves when the body feels nourished and safe Focus on one habit at a time Boring basics often create the best results Resources & Next Steps Need help creating a personalized fertility or hormone plan? Vera Health & Fertility offers individualized support and testing. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

    22 min

  6. Apr 23

    Travel Without the Crash: Healthy Habits for Hormones, Energy & Travel | Episode 43

    In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation. Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This episode focuses on practical strategies to support hormones, blood sugar, and energy while on the go. In This Episode, You’ll Learn ✈️ Why Travel Can Throw You Off Poor sleep Dehydration Irregular meals Too many processed carbs Sitting for long periods Less movement 🥩 Prioritize Protein Aim for protein at meals to support energy and blood sugar. Examples: Eggs Greek yogurt Beef sticks Cheese sticks Chicken, steak, fish 🥗 Eat in This Order 1️⃣ Vegetables first 2️⃣ Protein second 3️⃣ Carbs last This can help reduce crashes and cravings. 💧 Stay Hydrated Bring a water bottle Drink water often Use electrolytes when needed 🛒 Prep Ahead Pack snacks or stop at a grocery store for: Fruit Yogurt Protein Veggies Water 🍽️ Make Better Restaurant Choices Grilled instead of breaded Rice bowl instead of wrap Salad before heavier foods Chips or bread later in the meal 🚶‍♀️ Keep Moving Walk after meals Use the hotel gym Stretch between meetings Do a short workout in your room 😴 Protect Sleep Avoid overly early flights when possible Keep caffeine earlier in the day Prioritize rest when traveling Key Takeaways Travel does not need to derail your health Protein, hydration, and planning make a big difference Small choices add up while traveling Movement and sleep help regulate hormones and energy Resources & Next Steps Need help with hormones, fatigue, or nutrition? Vera Health & Fertility offers personalized care plans. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

    23 min

  7. Apr 2

    When Exercise Backfires: Balancing Workouts for Hormone Health & Fertility | Episode 42

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how exercise impacts hormone balance and why more is not always better. While movement is essential for overall health, the wrong type, intensity, or frequency of exercise can actually disrupt hormones, slow metabolism, and affect fertility. This episode focuses on how to use exercise strategically to support cortisol, blood sugar, and reproductive hormones, without over-stressing the body. In This Episode, You’ll Learn 🏃‍♀️ Exercise Is a Stress Signal Exercise can be beneficial, but it is still a form of stress on the body. When balanced properly, it can: Increase serotonin and oxytocin Support mood and energy Improve metabolic health But too much intensity or frequency can: Spike cortisol Lead to fatigue and burnout Cause weight retention Disrupt sleep The goal is to feel energized after a workout, not depleted. ⚖️ The 3 Key Hormone Systems Affected by Exercise 1️⃣ Cortisol (Stress Hormone) Excessive high-intensity workouts can keep the body in fight-or-flight mode. This may lead to: Stubborn weight Poor recovery Sleep disturbances Your body loses weight and balances hormones best when it feels safe and nourished. 2️⃣ Insulin & Blood Sugar Overtraining or underfueling can worsen blood sugar control. Signs of imbalance include: Blood sugar rising during workouts Energy crashes Feeling “hangry” after exercise To support stable glucose: Avoid fasted workouts Eat protein + carbohydrates before exercise Match fuel to workout intensity 3️⃣ Reproductive Hormones Over-exercising without enough fuel can suppress hormone production. This may cause: Irregular or missed periods Delayed ovulation Low estrogen and testosterone Hypothalamic amenorrhea Movement should support hormone production, not deplete it. 🚨 Signs Your Workout May Be Hurting Your Hormones Irregular or missing cycles Extreme fatigue Poor sleep Weight plateau or gain despite exercise Increased anxiety These are indicators that your routine may need adjusting. 💪 What Balanced Exercise Looks Like A hormone-friendly routine includes: Strength training: 2 to 3 times per week (20 to 30 minutes) Supports muscle mass, insulin sensitivity, and testosterone Walking daily Especially within an hour after meals to stabilize blood sugar and cortisol Cardio: 1 to 2 times per week Avoid excessive long-duration or daily HIIT sessions Recovery days Incorporate yoga, stretching, or low-impact movement to support the nervous system Consistency and balance are more important than intensity. 🥗 Fueling Your Workouts Properly Undereating is one of the biggest mistakes when it comes to hormone health. Before workouts: Eat protein + healthy carbohydrates Increase intake for longer or more intense sessions After workouts: You should feel satisfied, not starving Daily target: At least 80g of protein Proper fueling helps regulate cortisol and stabilize blood sugar. 🧬 Personalizing Your Exercise Your ideal routine depends on your hormone profile: High testosterone or insulin resistance More cardio and consistent movement Low hormone levels Focus on gentle strength training and avoid excessive cardio High stress individuals Prioritize low-impact workouts and recovery Exercise should be tailored to your body, not a one-size-fits-all plan. 🧘‍♀️ Supporting Recovery & Sleep Recovery is essential for hormone balance. Helpful practices include: Gentle yoga or stretching Especially before bed to lower cortisol Supporting melatonin and sleep quality Avoid high-intensity workouts late at night. Key Takeaways Exercise can support or disrupt hormones depending on how it’s done Overtraining and underfueling are common causes of imbalance Walking, strength training, and recovery are foundational Avoid daily HIIT and fasted workouts Balance and consistency matter more than intensity Your workout should leave you feeling energized, not exhausted Resources & Next Steps If you're struggling with hormone imbalance, fatigue, or fertility challenges, your exercise routine may be a key piece of the puzzle. The team at Vera Health & Fertility can help you test your hormones and create a personalized plan. 📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

    16 min

  8. Mar 26

    Endocrine Disruptors Explained: Protecting Your Hormones Without the Overwhelm | Episode 41

    In this episode of The Hormone Café, Dr. Sarah Pederson discusses environmental and lifestyle endocrine disruptors and how they can influence hormone balance, fertility, and long-term health. While we are exposed to thousands of environmental chemicals every day, Dr. Pederson emphasizes that the goal is not fear or perfection. Instead, this episode focuses on simple, practical changes that can meaningfully reduce exposure without creating anxiety or overwhelm. Dr. Pederson explains what endocrine disruptors are, how they affect hormone signaling, and the most common sources of exposure in daily life, along with realistic strategies for supporting the body’s natural detox pathways. In This Episode, You’ll Learn 🔬 What Endocrine Disruptors Are Endocrine disruptors are chemicals that interfere with hormone signaling in the body. They may: Mimic natural hormones like estrogen Block hormone receptors Alter hormone production Disrupt hormone metabolism in the liver, gut, or kidneys Because hormones operate at very small concentrations, even small chemical exposures can influence hormonal signaling. These disruptions may be associated with: Irregular menstrual cycles Ovulatory dysfunction Lower egg quality Thyroid imbalance Hormone dysregulation Why This Matters for Fertility Many endocrine-disrupting chemicals act as xenoestrogens, which are substances that mimic estrogen in the body. This can affect: Ovulation Hormone balance (estrogen vs. progesterone) Uterine lining health Implantation Reducing exposure helps support healthy hormone signaling and reproductive function. The 5 Most Common Endocrine Disruptors 1️⃣ BPA & Bisphenols Found in: Plastic containers Plastic water bottles Canned food linings Thermal paper receipts Why they matter: Can mimic estrogen activity May affect ovarian function and egg maturation 2️⃣ Phthalates Found in: Perfumes and fragrances Scented candles Cleaning products Certain plastics Why they matter: Associated with hormone disruption Can alter estrogen signaling 3️⃣ Parabens Found in: Cosmetics Lotions Skincare products Makeup Why they matter: Act as weak estrogen mimics May disrupt menstrual cycle regulation 4️⃣ PFAS (“Forever Chemicals”) Found in: Non-stick cookware Waterproof fabrics Food packaging Stain-resistant materials Why they matter: Can affect thyroid function May impact ovarian hormones 5️⃣ Pesticides Found in: Conventionally grown produce Lawn chemicals Agricultural environments Why they matter: Linked to endocrine disruption Can influence ovarian function The 80/20 Rule for Reducing Exposure It is impossible to avoid all environmental chemicals, and the goal is not perfection. Instead, focus on reducing the biggest exposures most of the time. 80% of the time: choose healthier options 20% of the time: occasional exposure is okay Your body has natural detox pathways that can process small exposures. Simple Changes That Make the Biggest Impact 1️⃣ Avoid Heating Food in Plastic Heat increases chemical leaching from plastics into food. Instead use: Glass containers Stainless steel Ceramic cookware 2️⃣ Use Glass or Stainless Steel Water Bottles Plastic water bottles can release bisphenols and plasticizers, especially when exposed to heat. Choosing glass or stainless steel reduces daily exposure. 3️⃣ Reduce Canned Foods Many cans contain BPA-based linings. Look for: BPA-free cans Glass jars Frozen foods instead of canned 4️⃣ Choose Fragrance-Free Personal Care Products Many scented products contain phthalates and parabens. Look for labels that say: Fragrance-free Paraben-free Phthalate-free If a product contains fragrance, choose ones with natural ingredients you recognize. 5️⃣ Wash Produce Thoroughly Pesticide exposure can be reduced by: Washing fruits and vegetables well Choosing organic for high-pesticide foods (“Dirty Dozen”) Support Your Body’s Detox Pathways Even when exposures occur, the body has natural detoxification systems. Support these systems by focusing on: 25–30 grams of fiber daily Adequate hydration Regular movement and circulation Liver and gut health A healthy liver, gut, and kidneys help the body process and eliminate environmental chemicals efficiently. Key Takeaways Endocrine disruptors are chemicals that interfere with hormone signaling Some can mimic estrogen and disrupt fertility The most common exposures include plastics, fragrances, cosmetics, cookware, and pesticides The goal is awareness, not perfection Small daily changes can significantly reduce exposure over time Resources & Next Steps If you're trying to balance your hormones, improve fertility, or optimize your health, understanding environmental exposures can be an important step. The team at Vera Health & Fertility is here to support you. 📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

    14 min
See All (48)

5
out of 5
20 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
    48
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

You Might Also Like