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. 3d ago

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

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

  2. Jul 9

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

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

  3. Jul 2

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

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

  4. Jun 25

    Not All Prenatals Are Equal: What to Look For | Episode 52

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how to evaluate a prenatal vitamin from a clinical perspective and why many prenatals on the market fall short. She walks through exactly what nutrients matter, what forms your body can actually use, what’s commonly missing, and what to avoid so you can confidently choose a prenatal that truly supports your hormones, fertility, and early pregnancy. In This Episode, You’ll Learn 🧬 Why Prenatals Matter More Than You Think Prenatals support critical processes like: • DNA synthesis and cell division • Hormone production • Egg quality and early development They should nourish your body, not just “check a box” ⚠️ Why Many Prenatals Fall Short The term “prenatal” is not well regulated. • Quality and dosing vary widely • Some use poorly absorbed forms • Labels can look similar but function very differently 🧠 Folate vs Folic Acid One of the most important distinctions: • Folate is the active, usable form • Folic acid must be converted by the body • Many people cannot convert it efficiently Look for methylfolate (5-MTHF) for best absorption 💊 Key Nutrients to Look For A high-quality prenatal should include: • Methylated folate (600 to 800 mcg) • Methylated B12 (50 to 150 mcg) • Iron (at least 18 mg, ideally bisglycinate form) • Iodine (150 mcg) • Zinc (around 10 mg) 🧠 Common Nutrient Gaps Many prenatals are missing key nutrients: • Choline (goal ~450 mg daily) • Omega-3s (DHA/EPA, ~1000 mg) • Magnesium (400 to 600 mg) These often need to be supplemented separately 🌞 Vitamin D & Personalization Vitamin D needs vary by person: • Important for immunity, mood, and implantation • Aim for levels above 50 • Often requires individualized dosing 🚫 What to Avoid Watch out for low-quality ingredients: • Folic acid instead of methylfolate • Poorly absorbed minerals (like oxide forms) • Added sugars or artificial sweeteners • Dyes and unnecessary fillers Gummy prenatals are often lower quality 🥗 Food Still Comes First Prenatals are meant to supplement, not replace: • A nutrient-dense diet • Gut health and absorption • Whole food sources of vitamins and minerals Weekly Challenge Audit your current prenatal. Check the ingredients, forms, and doses and see if it truly meets your needs. Key Takeaways • Not all prenatals are created equal • The form of nutrients matters just as much as the dose • Many prenatals are missing key nutrients like choline and omega-3s • Avoid added sugars, dyes, and low-quality fillers • A prenatal should support real physiology, not just meet a label Resources & Next Steps If you’re unsure whether your prenatal is right for you, we can help you evaluate and personalize your supplement plan based on your needs. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  5. Jun 18

    Not Sleeping? Your Hormones Feel It | Episode 51

    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down why sleep is one of the most powerful, yet overlooked, tools for hormone balance and fertility. She explains how poor sleep directly impacts ovulation, egg quality, blood sugar, cortisol, and overall energy and shares simple, practical ways to improve your sleep starting tonight. In This Episode, You’ll Learn 😴 Why Sleep Is Critical for Hormones Sleep directly regulates your brain-to-ovary communication system. • Impacts ovulation and cycle regularity • Affects hormone production and balance • Supports uterine lining and implantation 🔁 The Link Between Sleep & Cortisol Poor sleep disrupts your stress hormone patterns. • Cortisol should be high in the morning, low at night • Sleep deprivation can cause fatigue or feeling “wired” • Leads to energy crashes and stress imbalance 💉 Blood Sugar & Insulin Effects Lack of sleep can worsen blood sugar control. • Increases insulin resistance • Leads to more cravings and energy dips • Especially important for PCOS and metabolic health 🧬 Sleep & Egg Quality Your body repairs and restores while you sleep. • Melatonin supports egg quality • Reduces oxidative stress • Improves overall reproductive health ⚠️ Signs Your Sleep May Be Affecting You • Fatigue despite “enough” hours • Weight that won’t budge • Irregular cycles • Poor energy or mood Sleep may be the missing piece 🌙 How to Improve Your Sleep Key habits that make the biggest difference: • Consistent sleep and wake times • Going to bed around 10 PM • Reducing screen time before bed • Morning sunlight exposure • Avoiding late-night eating and caffeine 🛏️ Create a Sleep-Friendly Routine • Cool, dark, quiet bedroom • Calm nighttime routine • Magnesium or calming teas if needed • Limit reliance on sleep aids Weekly Challenge Pick one sleep habit to focus on this week, whether it’s an earlier bedtime, reducing screens at night, or getting morning sunlight. Key Takeaways • Sleep directly impacts hormones, fertility, and energy • Poor sleep can disrupt cortisol and blood sugar • Egg quality improves with better sleep and recovery • Consistency matters more than occasional “catch-up” sleep • Small changes to your routine can make a big difference Resources & Next Steps If you’re struggling with sleep, fatigue, or hormone imbalance, this could be a key piece of your health journey. Vera Health & Fertility offers personalized support to help you optimize your hormones and energy. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  6. Jun 11

    Your Body Is Talking, Are You Listening? | Episode 50

    In this episode of The Hormone Café, Dr. Sarah Pederson dives into one of the most overlooked tools in hormone and fertility health: learning how to truly listen to your body. Through a powerful patient case, she explains how ignoring symptoms, pushing through discomfort, or following “one-size-fits-all” advice can actually delay healing and how tuning into your body can change everything. In This Episode, You’ll Learn 🧠 Why We’re Taught to Ignore Our Bodies Many people are conditioned to: • Push through fatigue • Ignore hunger or gut signals • Normalize painful cycles or PMS • Stay on medications that don’t feel right Your body is always communicating, we just have to listen ⚠️ Signs You’re Not Listening to Your Body Common patterns include: • Exercising too much or too little • Ignoring pain or discomfort • Forcing diets that don’t feel good • Powering through side effects These can lead to more imbalance over time 💛 Your Body Is Always Giving Feedback Symptoms are not random, they are signals: • Fatigue may mean you need rest or nourishment • Gut issues may point to food sensitivities • Painful cycles may indicate deeper imbalance Listening builds trust with your body 🧬 Why Personalization Matters What works for someone else may not work for you: • Supplements and medications should feel supportive • Diets should match your body’s needs • There is no one-size-fits-all approach 🔁 When to Go Back to the Basics If you feel overwhelmed or reactive: • Simplify your diet • Remove unnecessary supplements • Reintroduce things slowly • Track how your body responds 📊 The Power of Tracking Simple tracking can help you connect patterns: • Energy levels • Sleep quality • Cycle symptoms • Food reactions Awareness leads to better decisions 🌱 Gentle Adjustments Over Time You don’t need to fix everything at once: • Make small changes • Give your body time to respond • Build consistency and trust Weekly Challenge Start a simple daily check-in. Write down your energy, mood, and any symptoms. Use this as your starting point to better understand your body. Key Takeaways • Your body is always communicating with you • Symptoms are signals, not problems to ignore • You should not feel worse on treatments or protocols • Personalization is key to healing • Small, consistent adjustments create lasting change • Listening to your body builds long-term health Resources & Next Steps If you feel disconnected from your body or unsure what your symptoms mean, we can help guide you. Vera Health & Fertility offers personalized care and cycle tracking support. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  7. Jun 4

    Doing Everything Right but Not Seeing Results? What to Do Next | Episode 49

    In this episode of The Hormone Café, Dr. Sarah Pederson walks through one of the most discouraging parts of a health or fertility journey: feeling like you’re doing everything right, but nothing is changing. Through a real patient case, she explains why progress can stall and how to reset your approach without burning out or giving up on your body. In This Episode, You’ll Learn 😔 Why Feeling “Stuck” Is So Common Even when you’re doing all the right things, you may still experience: • Fatigue and low energy • Irregular cycles • Difficulty getting pregnant Feeling stuck does not mean nothing is working 🧬 There May Be More Than One Root Cause Sometimes multiple issues are happening at once: • Hormone imbalances like PCOS • Chronic infections • Nutrient deficiencies like low iron • Ovulation issues Looking deeper can reveal what was missed ⚠️ Don’t Assume It’s Just One Diagnosis It’s easy to blame everything on one condition, but: • Multiple factors can exist at the same time • Treating only one issue may not resolve symptoms • A full-picture approach is key ⏳ Give Your Body Time to Heal Healing takes time, especially when: • Hormones need to rebalance • Infections need to clear • Nutrient stores need to rebuild Rushing the process can lead to frustration ⚖️ Avoid the “Do Everything” Trap When nothing feels like it’s working, it’s easy to: • Try too many things at once • Change plans constantly • Burn out Instead, simplify and focus 🔁 Go Back to the Basics Revisit the foundational habits: • Eating enough protein and balanced meals • Supporting blood sugar • Managing stress and cortisol • Getting quality sleep • Exercising appropriately 📊 Use Data to Guide You Tracking can help you adjust your plan: • Hormone tracking • Sleep tracking • Symptom tracking Use your data to refine, not restart Weekly Challenge Pick 2 to 3 foundational habits to focus on this week. Keep it simple, stay consistent, and avoid overhauling everything at once. Key Takeaways • Feeling stuck does not mean nothing is working • There are often multiple root causes to address • Doing more is not always better • Consistency and simplicity are key • Give your body time to respond • Stay grounded and trust the process Resources & Next Steps If you feel stuck or overwhelmed in your health journey, you don’t have to navigate it alone. Vera Health & Fertility offers personalized support to help you move forward with clarity. 📍 Westminster, Colorado 🌐 verafertility.com 📧 @verafertility

  8. May 28

    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

See All (55)

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
    55
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Hormone Cafe

You Might Also Like