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

    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

  2. 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

  3. 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

  4. 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

  5. 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

  6. MAR 23

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

    In this episode of The Hormone Café, Dr. Sarah Pederson shares the philosophy behind The Vera Way — a comprehensive, root-cause approach to helping women understand their bodies, balance hormones, and optimize fertility naturally. At Vera Health & Fertility, the goal is to empower women with the knowledge and tools to truly understand what their bodies need. When you understand your hormones, metabolism, anatomy, and overall health, you can make informed decisions that support your fertility and long-term wellness. Dr. Pederson walks through six key areas every woman should understand about her body, explaining how each one plays a critical role in hormone balance, energy, and reproductive health. In This Episode, You’ll Learn 🔥 The Vera Way: A Root-Cause Approach to Hormone Health At Vera Health & Fertility, the focus is on understanding the whole body — not just treating symptoms. This approach looks at: Hormones Anatomy and reproductive health Nutrition and cellular health Metabolism and blood sugar Gut health Mental and emotional wellbeing By understanding these systems together, women can optimize hormone balance and support natural fertility. 1️⃣ Understand Your Unique Hormone Profile Every woman has a unique hormone pattern, and understanding it is essential for balancing hormones and optimizing fertility. Key hormones to evaluate include: Estrogen Progesterone Testosterone Adrenal hormones (cortisol) Thyroid hormones (TSH, T3, T4) Rather than relying on a single lab value, it’s important to evaluate your entire endocrine system. Hormones should also be tested multiple times throughout the menstrual cycle, such as: Cycle Day 3 Around ovulation Advanced hormone monitoring tools can also help track daily hormone patterns, including: Mira Inito LH strips Tracking hormones over time helps women understand how lifestyle changes directly impact ovulation and hormone balance. 2️⃣ Know Your Anatomy and Uterine Health Hormones are only one part of fertility. Anatomy and reproductive structure are equally important. A pelvic ultrasound can evaluate: Cervix and cervical mucus Uterus size and shape Uterine lining thickness Fibroids or polyps Ovarian size and follicle count Ovarian cysts Other important diagnostic tools include: Hysteroscopy A small camera is used to visualize the inside of the uterus, helping identify: Polyps Scar tissue Uterine abnormalities Endometrial Biopsy Evaluates the health of the uterine lining and checks for inflammation or infection (endometritis). Fallopian Tube Testing (HSG or Foam Study) Ensures the fallopian tubes are open and functioning properly, which is essential for conception. 3️⃣ Know Your Nutritional Status Your body needs the right nutrients to produce hormones and support egg quality. Testing may evaluate: B vitamins Antioxidants Omega-3 to Omega-6 ratios Minerals and micronutrients Mitochondrial health These nutrients play critical roles in: Hormone production Cellular energy Egg quality Reducing oxidative stress Food diversity is especially important for women, including: Protein Fiber-rich vegetables Healthy fats Seeds and nuts 4️⃣ Understand Your Metabolism Every person’s metabolism functions differently. Some people have: Slow, steady metabolism Rapid blood sugar spikes and crashes Difficulty gaining weight Difficulty losing weight Understanding metabolism helps tailor nutrition, exercise, and lifestyle strategies. Tools that help evaluate metabolism include: Continuous Glucose Monitoring (CGM) Tracks blood sugar patterns throughout the day to identify spikes and crashes. Heart Rate Variability (HRV) Tracking Measures how the body responds to stress, recovery, and nervous system activity. These tools provide insight into how your body responds to food, stress, and exercise. 5️⃣ Know Your Gut Health Your gut plays a critical role in: Nutrient absorption Hormone metabolism Inflammation regulation Immune function Even if you're eating well, nutrients cannot be absorbed properly if gut health is compromised. A comprehensive stool test can evaluate: Digestive function Gut microbiome balance Inflammation markers Parasites or infections Intestinal permeability (“leaky gut”) Optimizing gut health helps improve hormone balance, energy levels, and fertility outcomes. 6️⃣ Prioritize Mental and Emotional Health Your mental and emotional health directly affects hormone balance and fertility. Chronic stress can impact: Cortisol levels Ovulation Hormone production Sleep quality Identifying stress patterns can be extremely helpful. For example, some people experience specific daily stress spikes tied to work, responsibilities, or lifestyle patterns. It's important to develop healthy stress-management strategies, such as: Mindfulness Exercise Boundaries with work or responsibilities Journaling or reflection Therapy or coaching Addressing limiting beliefs and emotional stress is an important part of healing. Fertility and hormone health are not just physical — they are deeply connected to emotional wellbeing. Key Takeaways Understanding your body empowers you to optimize hormone balance and fertility Hormone health requires looking at the whole body, not just one lab test Anatomy, nutrition, metabolism, gut health, and stress all play critical roles Personalized testing can reveal the root causes of hormone imbalance Small lifestyle changes can create powerful improvements in health over time Resources & Next Steps If you want support understanding your body and optimizing your hormone health, the team at Vera Health & Fertility is here to help. 📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

    18 min

  7. MAR 19

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

    In this episode of The Hormone Café, Dr. Sarah Pederson explains how your adrenal glands influence your energy, sleep, stress response, and hormone balance. Many women struggling with fatigue, sleep issues, or fertility challenges may actually be experiencing cortisol dysregulation — often referred to as adrenal fatigue or HPA axis imbalance.   Dr. Pederson breaks down how cortisol should naturally function throughout the day, the different patterns of cortisol imbalance, and practical daily habits that help restore a healthy stress response. From morning light exposure to balanced meals and nighttime routines, this episode provides simple strategies to support adrenal health and stabilize your circadian rhythm. Understanding and supporting your cortisol rhythm can be a powerful step toward improving energy, hormone balance, and fertility. In This Episode, You’ll Learn 🔥 What the HPA Axis Is The HPA axis stands for: Hypothalamus • Pituitary • Adrenal glands This communication pathway between the brain and adrenal glands regulates your body’s: Stress response • Blood sugar balance • Sleep cycles • Reproductive hormones When this system becomes dysregulated, cortisol patterns can shift and begin affecting hormone production and overall health. 1️⃣ Why Cortisol Matters for Hormone Health Chronic stress and cortisol imbalance can impact several key systems in the body, including: Ovulation and reproductive hormones • Estrogen and progesterone production • Thyroid function • Blood sugar regulation • Inflammation levels • Sleep quality When the body perceives ongoing stress, it prioritizes survival over reproduction, which can suppress hormone production and disrupt fertility. 2️⃣ The Ideal Cortisol Rhythm Healthy cortisol levels follow your natural circadian rhythm. A balanced pattern looks like: Morning: • Cortisol rises sharply within an hour of waking • This helps you feel alert and energized Midday: • Cortisol gradually declines Evening: • Cortisol becomes very low Night: • Low cortisol allows melatonin to rise and support restful sleep You can think of cortisol like the sun — rising in the morning and setting in the evening. 3️⃣ Four Common Cortisol Imbalance Patterns High Cortisol Pattern Cortisol stays elevated throughout the day. Common symptoms: Wired but tired feeling • Anxiety or racing thoughts • Difficulty falling asleep • Frequent night waking • Irritability and elevated heart rate Common drivers: Chronic stress • Overtraining • Excess caffeine • Poor sleep • Blood sugar swings Low Cortisol Pattern Cortisol is consistently low due to prolonged stress. Common symptoms: Constant fatigue • Difficulty waking in the morning • Brain fog • Low motivation • Dizziness when standing • Salt cravings • Afternoon energy crashes Flat Cortisol Curve Cortisol still follows a rhythm but remains low all day. Symptoms may include: Persistent fatigue • Low resilience to stress • Burnout • Poor recovery after exercise • Low mood and poor focus Inverted Cortisol Rhythm Cortisol is low in the morning and high at night. Common symptoms: Daytime exhaustion • Energy surge late at night • Trouble falling asleep • Racing thoughts at bedtime • Waking between 1–3 AM This pattern is very common in women experiencing chronic stress, sleep disruption, or blood sugar imbalance. 4️⃣ How Cortisol Testing Works Cortisol patterns can be evaluated using salivary hormone testing, such as: Four-point salivary cortisol tests • DUTCH hormone testing These tests measure cortisol at multiple times throughout the day to determine your unique cortisol pattern and guide personalized treatment. 5️⃣ Morning Habits That Support Adrenal Health Get Morning Light Get natural light within 30 minutes of waking. Even 5–10 minutes outside can help regulate your circadian rhythm and cortisol awakening response. Eat Protein Within One Hour of Waking Start your day with 20–30 grams of protein to stabilize blood sugar and cortisol levels. Examples include: Eggs • Greek yogurt • Cottage cheese • Protein smoothies • Chia pudding with nuts or seeds Delay Caffeine Wait 60–90 minutes after waking before drinking coffee. Caffeine immediately upon waking can exaggerate cortisol spikes and lead to energy crashes later in the day. 6️⃣ Midday Habits for Stable Energy Balance Your Meals Each meal should include: Protein • Fiber-rich carbohydrates • Healthy fats This combination helps maintain stable blood sugar and prevent cortisol spikes. Take Short Stress Breaks Taking 2–3 short resets during the day helps regulate your nervous system. Examples include: A 5-minute walk • Breathing exercises • Stretching or light yoga • Stepping outside for fresh air Exercise Appropriately Exercise supports cortisol balance when done in moderation. Helpful options include: Strength training • Walking • Pilates or yoga • Moderate intensity workouts Excessive HIIT or intense cardio can worsen cortisol imbalance, especially if you are already fatigued or under-fueled. 7️⃣ Evening Habits for Lower Cortisol Reduce Evening Stimulation High stimulation at night can elevate cortisol and disrupt sleep. Helpful strategies: Dim lights 1–2 hours before bed • Reduce screen exposure • Avoid late-night work or caffeine Support Your Nervous System Encourage parasympathetic (“rest and digest”) activity before bed. Helpful practices include: Magnesium (400–600 mg) • Reading • Journaling • Stretching • Warm baths or Epsom salt baths These habits help lower cortisol and allow melatonin to rise naturally. Key Takeaways Cortisol plays a critical role in energy, sleep, and hormone balance • Chronic stress can disrupt the HPA axis and hormone production • Healthy cortisol rises in the morning and falls at night • Blood sugar balance, morning light, and sleep routines support adrenal health • Small daily habits can restore a healthy stress response over time Resources & Next Steps If you're experiencing fatigue, sleep disruption, or hormone imbalance, testing your cortisol levels can provide valuable insight into your body’s stress response. 📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

    18 min

  8. MAR 16

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

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most practical skills for hormone health: how to read a nutrition label. With so many foods marketed as “healthy,” it can be difficult to know what actually supports stable blood sugar, hormone balance, and fertility. Dr. Pederson explains why the front of the package can be misleading and teaches you exactly what to look for when you flip a product over. From identifying hidden sugars to understanding protein-to-carbohydrate ratios, this episode gives you simple tools to make smarter food choices in just a few seconds. Learning how to read a nutrition label empowers you to quickly identify foods that support your metabolism, hormone balance, and overall health. In This Episode, You’ll Learn: 🔥 Why Food Labels Matter for Hormone Health Many foods marketed as “natural,” “gluten-free,” or “keto” are still highly processed and can disrupt blood sugar balance. Understanding labels helps you identify foods that truly support your body. 1️⃣ Don’t Trust the Front of the Package Marketing terms can be misleading. Labels like: • Natural • Organic • Gluten-free • Keto • Plant-based • Low-fat Do not automatically mean a food supports hormone health or stable blood sugar. Tip: Always flip the package over and check the ingredients and nutrition panel. 2️⃣ Hidden Sugars to Watch For Sugar appears under many different names on food labels. Common hidden sugars include: • Cane juice or cane syrup • Brown rice syrup • Tapioca syrup • Corn syrup or high fructose corn syrup • Agave • Honey • Fruit concentrates Even “natural sugars” can spike blood sugar and trigger insulin responses. 3️⃣ Artificial Sweeteners and Sugar Alcohols Dr. Pederson recommends avoiding artificial sweeteners and sugar alcohols such as: • Erythritol • Xylitol • Sorbitol • Maltitol • Mannitol • Stevia • Monk fruit These can disrupt the gut microbiome, increase sugar cravings, and still affect insulin signaling. Rule of Thumb: If you’re going to eat sugar, eat real sugar in moderation rather than artificial substitutes. 4️⃣ Fiber and Carbohydrate Quality Not all carbohydrates are created equal. High-quality carbs contain fiber and digest more slowly. What to look for: • At least 5 grams of fiber per serving • Fiber should make up a significant portion of total carbohydrates Examples of high-quality carb sources: • Lentils • Beans • Quinoa • Oats • Chia seeds • Flax seeds • Vegetables Fiber supports gut health, blood sugar stability, and estrogen detox pathways. 5️⃣ The Protein-to-Carbohydrate Ratio Many “protein bars” contain far more carbohydrates than protein. Ideal guideline: • A 1:1 ratio of protein to carbohydrates Example: • 10 g carbohydrates → 10 g protein This helps maintain stable blood sugar, improve satiety, and prevent energy crashes. 6️⃣ Added Sugar Limits Even foods marketed as healthy can contain large amounts of added sugar. Ideal targets: • Less than 6–8 grams of added sugar per serving Common foods with hidden added sugar: • Yogurt • Granola • Smoothies • Protein drinks • Coffee beverages • Electrolyte powders 7️⃣ The Ultra-Processed Food Test Ask yourself: “Could this ingredient exist in my kitchen?” Ingredients to limit include emulsifiers and stabilizers such as: • Carrageenan • Xanthan gum • Guar gum • Cellulose gum • Modified food starch • Mono- and diglycerides • Lecithins The more unfamiliar ingredients a product contains, the more processed it likely is. 8️⃣ The 10-Second Grocery Store Rule When scanning a label quickly, ask yourself: Do the ingredients look like real food? • Does it contain artificial sweeteners or sugar alcohols? • Does it contain at least 5 g of fiber? • Is the protein-to-carb ratio balanced? • Is the added sugar low? These quick checks can help you make better choices even when shopping quickly. Key Takeaways: Food marketing can be misleading — always check the label • Watch for hidden sugars and artificial sweeteners • Prioritize fiber-rich carbohydrates • Look for balanced protein-to-carb ratios • Limit ultra-processed foods and unfamiliar additives Learning to read food labels empowers you to support your hormones, metabolism, and fertility with every meal. Resources & Next Steps: If you want help creating a personalized nutrition plan to support your hormone health or fertility goals, our team can help. 📍 Westminster, Colorado 🌐 Learn more or schedule: verafertility.com 📧 Follow along: @verafertility

    16 min
See All (45)

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
    45
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

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