Hormone Cafe

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 ProfilesDr. 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 DominanceCommon 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 EstrogenCommon 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 MatterDr. 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

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

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

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 LikeDr. 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

PMS & PMDD Explained: Root Causes, Hormones, and Holistic Treatment Options | Episode 20

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, dives deep into PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder). She explains why PMS is not normal, explores the root causes behind luteal-phase mood and physical symptoms, and outlines a comprehensive, holistic framework for treatment — from nutrition and lifestyle to supplements, hormone testing, and medical therapies.
In This Episode, You’ll Learn:
💡 What PMS and PMDD Actually Are
PMS occurs during the luteal phase (after ovulation, before your period)
Common symptoms: irritability, rage, mood swings, headaches, cramps, breast tenderness
PMDD is a more severe form with debilitating mood symptoms that impair daily functioning
PMS should not be normalized — symptoms almost always indicate an underlying imbalance
🩺 Root Causes of PMS & PMDD
Blood sugar instability (increased insulin resistance during the luteal phase)
Inflammation
Hormonal imbalances (estrogen, progesterone, LH, FSH)
Poor-quality or absent ovulation
Gut and detox pathway dysfunction
Chronic stress and elevated cortisol
🍽️ How to Eat During the Luteal Phase
Your body needs more calories, rest, and nutrients after ovulation
Aim for a 1:1 ratio of protein to carbohydrates
Increase carbohydrates, but choose high-quality sources:
Seed breads
Protein pastas
Brown rice and wild rice
Always pair carbohydrates with protein
Avoid large amounts of sugar, which fuel inflammation and worsen mood symptoms
🥑 Anti-Inflammatory Foods That Reduce PMS Symptoms
Omega-3–rich foods:
Fish (2–3x/week)
Chia seeds
Flax seeds
Leafy greens for antioxidants:
Kale
Arugula
Spinach
Turmeric for inflammation reduction (cook with it or add to drinks)
🧠 Why Blood Sugar Matters for Mood
Blood sugar spikes increase inflammation
Inflammation disrupts neurotransmitters in the brain
This directly worsens irritability, rage, anxiety, and depression in the luteal phase
Continuous glucose monitoring can be helpful during this phase
🧪 Hormone Testing for PMS & PMDD
Test hormones during the luteal phase (typically ~7 days after ovulation)
Check:
Estrogen
Progesterone
LH and FSH
Consider testing on your worst symptom day if symptoms spike just before your period
Mapping hormone patterns helps identify crashes, imbalances, and estrogen dominance
⚖️ Common Hormone Imbalances Linked to PMS
Low progesterone
High estrogen (estrogen dominance)
Rapid estrogen drops before menstruation
Anovulation (periods without ovulation)
🌿 Supplements Used for PMS & PMDD (Based on Labs)
Vitex (chasteberry) to support hormone production
Omega-3s (~1,000 mg daily if not eating enough fish)
Magnesium for mood and muscle relaxation
L-theanine and GABA for mood and anxiety support (taken at night)
Adaptogens for stress-related PMS:
Ashwagandha
Rhodiola
DIM or calcium d-glucarate for estrogen metabolism (only if estrogen is high)
⚠️ Important Note on Supplements Supplements should always be chosen based on your specific hormone profile. Do not take estrogen-lowering supplements if estrogen is already low.
💊 Medical Treatment Options (When Needed)
Bioidentical progesterone during the luteal phase for low progesterone
Bioidentical estradiol for estrogen crashes or severe luteal symptoms
“Bridge dosing” to prevent sudden hormone drops before your period
SSRIs/SNRIs (e.g., sertraline/Zoloft):
Can be used as needed or only during the luteal phase
Do not require daily, long-term use in many cases
🏃 Lifestyle Factors That Matter in the Luteal Phase
Adequate calories and protein to support hormone production
Exercise to help metabolize hormones (can tolerate higher intensity if well-fueled)
Daily bowel movements to support estrogen detoxification
Stress reduction to lower cortisol and improve mood regulation
🧬 Real Patient Case Highlight A patient with severe rage and PMS symptoms was found to be:
Not ovulating
Estrogen dominant
Insulin resistant
After blood sugar regulation, cyclic progesterone, and nutrition changes, she resumed ovulation, normalized her luteal phase, and felt like herself again.
Key Takeaways:PMS and PMDD are not normal and should not be dismissed.
Luteal-phase symptoms are signals of deeper hormonal, metabolic, or inflammatory issues.
Targeted nutrition, hormone testing, supplements, and — when needed — medical therapy can dramatically improve symptoms.
Feeling amazing every day is possible with the right support.
Resources & Next Steps:If you experience PMS, PMDD, migraines, mood swings, or luteal-phase discomfort, schedule a consultation with Dr. Sarah and her team. They take a root-cause, personalized approach to hormone health.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility on Instagram & TikTok

Nutrition for Painful Periods: What to Eat (and Avoid) to Reduce Cramps | Episode 19

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined again by registered dietitian Callie to discuss how nutrition and lifestyle choices can significantly reduce period pain. They cover anti-inflammatory foods, key nutrients for cramp relief, what to limit during your cycle, and how to support your body throughout the entire menstrual cycle so your period doesn’t disrupt your life.
In This Episode, You’ll Learn:
💡 Foods That Help Reduce Period PainFocusing on anti-inflammatory and nutrient-dense foods can lower cramping and discomfort:
Anti-inflammatory foods: turmeric, nuts, seeds, olive oil, avocado oil
Magnesium-rich foods to relax muscles and reduce cramps:
Pumpkin seeds (2 tablespoons daily)
Spinach, almonds, dark chocolate
Iron-rich foods, especially for heavier bleeding:
Spinach
Grass-fed beef and other quality meats
Hydrating and “cooling” foods:
Berries
Cucumbers
Watermelon
Starting these foods before your period begins can help prevent pain rather than just reacting to it.
🩺 Foods to Limit During Your PeriodCertain foods can increase inflammation and worsen cramps:
Excess caffeine, especially in the first few days of your cycle
Highly processed and fried foods
Alcohol, particularly leading up to your period
Excess added sugars without protein
🍓 How to Handle Period Cravings Without Worsening Pain
Choose real carbohydrate sources like fruit instead of refined sugar
Pair carbohydrates with protein to stabilize blood sugar
Water-based fruits (berries, watermelon) are ideal
If having chocolate or sweets, always eat protein alongside it to prevent blood sugar spikes and increased cravings
🌿 What to Eat Throughout Your Entire Cycle to Prevent Pain
Balanced meals with protein, healthy fats, and high-fiber carbohydrates
Emphasis on variety for optimal micronutrient intake
Iron-rich foods throughout the cycle to prepare for menstrual blood loss
Warming foods leading up to and during your period:
Bone broth
Warm herbal teas
Prioritize diverse vegetables, seeds, and whole foods to support B vitamins and anti-inflammatory pathways
🚶 Lifestyle Tips to Reduce Period Pain
Hydration is critical during menstruation:
Aim for at least 64 oz daily
Enhance water with cucumber, berries, herbal teas, or bone broth
Gentle movement to improve uterine blood flow:
Walking
Light stretching
Easy daily activity
Stress reduction and rest:
Allow extra rest during the first days of your cycle
Gentle self-care and reduced demands support hormone balance
🍵 Helpful Teas for Menstrual Support
Red raspberry leaf tea for uterine support
Herbal teas to encourage warmth, hydration, and relaxation
Key Takeaways:Painful periods are not normal and should not disrupt daily life.Anti-inflammatory foods, magnesium, iron, hydration, and gentle movement can significantly reduce cramping.Nutrition throughout the entire cycle plays a major role in how your period feels.Small, consistent lifestyle and nutrition shifts can dramatically improve menstrual comfort.
Resources & Next Steps:If you experience painful periods or want personalized nutrition support for cycle health, schedule a consultation with Callie. She works one-on-one with patients to build practical, sustainable nutrition plans tailored to their cycles and symptoms.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility on Instagram & TikTok

Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, sits down with registered dietitian Callie to discuss how nutrition directly impacts fertility, hormone balance, and preparation for conception. Whether you are actively trying to conceive or simply want to optimize hormone health for future fertility, this episode breaks down exactly how to eat to support your body.
At Vera, nutrition is always the foundation. Food comes first, and everything else builds on top of a strong nutritional base.
In This Episode, You’ll Learn:
🍳 Go-To Foods to Optimize Fertility Callie explains that fertility nutrition starts with balance, quality, and consistency.
Protein first:
Eggs
Poultry
Grass-fed beef
Greek yogurt (low or no added sugar, if tolerated)
Wild-caught salmon
Healthy fats for hormone production:
Avocados
Olive oil and avocado oil
Nuts and seeds
Olives
Slow-digesting carbohydrates (to support blood sugar balance):
Quinoa
Wild rice
Brown rice
Fertility-supportive, anti-inflammatory foods:
Berries
Cruciferous vegetables (broccoli, Brussels sprouts)
🧠 Key Nutrients for Hormone Balance & Conception
Choline (eggs) – supports egg quality
Omega-3 fatty acids (wild-caught salmon) – supports implantation and blood flow
Iron (beef, spinach, lentils, beans) – supports ovulation and menstrual health
⚖️ What If You Don’t Like Fish?
Plant-based omega-3 sources:
Chia seeds
Flax seeds
Walnuts
For optimal levels, supplementation may be needed and should be discussed with a practitioner
🥩 Does Food Quality Matter? (Short Answer: Yes)
Look for:
Grass-fed beef
Pasture-raised poultry and eggs
Wild-caught fish
These labels indicate animals raised in more natural environments with higher nutrient density
Local farms can be an excellent option when available
🍽️ What a Fertility-Friendly Plate Should Look Like
½ plate: vegetables
¼ plate: protein
¼ plate: slow-digesting carbohydrates
1–2 servings of healthy fats per meal
Healthy fats are critical because fat is the precursor to hormone production and helps reduce cravings and blood sugar swings.
⏰ Daily Habits That Support Fertility
Eat every 3–4 hours to stabilize blood sugar and hormones
Never skip meals regularly
Protein at breakfast is non-negotiable:
Aim for 20–30 grams within the first hour of waking
Always pair carbohydrates with protein:
Never eat “bare carbs”
Example: pair fruit with nuts, yogurt, cheese, or a protein source
Stay hydrated:
Minimum of 64 oz daily
Gentle movement:
Walking
Yoga
Pilates
Prioritize quality sleep:
Focus on sleep quality, not just hours
🍳 What If You’re “Not a Breakfast Person”?
Start small:
One egg and a piece of fruit
Over time, your metabolism and hunger cues will adjust
Eating protein in the morning helps regulate cortisol, blood sugar, and hormones throughout the day
🛒 Grocery Store Tips for Fertility Nutrition
Shop the outer perimeter of the store:
Produce
Meat
Fish
Dairy
Choose foods with:
Simple ingredient lists
Fewer than 6–8 ingredients
Read labels carefully:
“Whole grain” labels can be misleading
Watch for seed oils and added sugars
Be a “nutrition detective”:
Look at fiber content
Check oils used
Assess sugar sources
🚫 Foods to Limit When Trying to Conceive
Highly processed foods and fast food
Seed oils (soybean oil, canola oil, etc.) when consumed regularly
Artificial sweeteners (especially sugar alcohols like erythritol)
Excess added sugars, especially from processed foods
Better options include:
Natural sweeteners like maple syrup, honey, or coconut sugar (in moderation)
Brands that use healthier oils (example: avocado oil instead of seed oils)
🐟 Fish & Mercury Awareness
Avoid high-mercury fish:
Swordfish
Choose lower-mercury options:
Wild-caught salmonCanned tuna (in moderation)
Fish choices can be personalized based on preference and tolerance
Key Takeaways:Nutrition is foundational to fertility and hormone balance.
Protein, healthy fats, and blood sugar stability are critical.
Food quality matters just as much as food quantity.
Small, consistent habits create big hormonal shifts over time.
There is no “all or nothing” approach — balance is key.
Resources & Next Steps:If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one with patients to create realistic, sustainable nutrition plans.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility

PCOS Nutrition & Blood Sugar Balance: What to Eat for Hormones & Weight Loss | Episode 17

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined by registered dietitian Callie, who specializes in women’s health and blood sugar management. Together, they break down how to eat with PCOS, support insulin resistance, understand what “low carb and low sugar” actually means, and use nutrition, movement, and lifestyle strategies to support hormone balance and sustainable weight loss.
In This Episode, You’ll Learn:
💡 PCOS Nutrition Essentials A balanced plate is the foundation for hormone health:
Half your plate: colorful vegetables
One-quarter: protein (critical for blood sugar stability)
One-quarter: high-fiber carbohydrates (oats, quinoa, brown rice, beans, lentils)
Healthy fats: olive oil, avocado, nuts, seeds
Protein helps slow carbohydrate digestion and prevent blood sugar spikes.
🍳 How to Build a PCOS-Friendly Breakfast
Never skip breakfast — consistency matters for blood sugar and hormones
Add vegetables to eggs (spinach, peppers, onions)
Blend veggies like spinach or zucchini into protein pancakes, muffins, or smoothies
Veggies can be mixed into almost anything without affecting taste
🩺 Eating for Insulin Resistance
Eat vegetables and protein first, then carbohydrates
Always pair carbs with protein and fiber
Avoid long gaps between meals to prevent blood sugar crashes
Aim for consistent meals and protein-containing snacks
Target ~5–7 grams of fiber per meal
🚶 The Power of Movement for Blood Sugar Control
Just 5–10 minutes of movement after meals can significantly lower glucose spikes
Walking, light chores, marching in place, or gentle activity all count
Movement helps muscles absorb glucose and improves insulin sensitivity
Data from continuous glucose monitors (CGMs) shows how impactful movement can be
🥦 What “Low Carb” and “Low Sugar” Really Means for PCOS
PCOS does not require a ketogenic or no-carb diet
Focus on carbohydrate quality, not elimination
Prioritize high-fiber carbs and ancient grains
Avoid quick sugars (honey, sweeteners, refined carbs) without protein
Look for foods with at least 2–3 grams of fiber per serving
⚖️ Weight Loss Tips for PCOS
Protein at every meal improves satiety and hormone balance
Strength training 2–3 times per week supports insulin sensitivity and metabolism
Frequent, small bouts of movement throughout the day matter
Stress management is critical — high cortisol can block weight loss
Hydration supports blood sugar regulation and overall metabolic health
💧 Hydration Guidelines
Absolute minimum: 64 oz per day
Ideal target for most people: 64–80 oz daily
Increase intake gradually to avoid discomfort
Proper hydration improves blood sugar control and insulin sensitivity
Key Takeaways:
PCOS nutrition is about balance, consistency, and quality — not restriction.
Protein, fiber, movement, stress management, and hydration all work together to regulate blood sugar and hormones.
Small, practical changes can have a powerful impact on insulin resistance and weight loss.
Tracking fiber intake and pairing carbs correctly can dramatically improve glucose stability.
Resources & Next Steps:
If you’re struggling with PCOS, insulin resistance, or hormone imbalance and want personalized nutrition guidance, schedule a consultation with Callie. She helps patients build realistic, sustainable meal plans tailored to their unique needs.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility on Instagram & TikTok

Cervical Mucus & Fertility: How to Know if Yours is Healthy | Episode 16

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, explains what cervical mucus is, why it’s essential for fertility, how to identify high-quality cervical mucus, and strategies to improve it.
In This Episode, You’ll Learn:
💡 What is Cervical Mucus (CM)?
Produced by cells in the cervix (endocervical canal), mostly water, mucin, proteins, and sugars.
Hormone-dependent: estrogen promotes mucus production; progesterone dries it up after ovulation.
Acts as a “highway” for sperm, facilitating movement from the vagina to the uterus.
🩺 Why Cervical Mucus Matters
Essential for fertility; helps sperm reach the egg.
Indicates hormonal and reproductive health.
Both too little or too much mucus, or abnormal texture/color, can signal issues.
✅ How to Know if Cervical Mucus is High-Quality
Appears around cycle day 10–12, before ovulation.
Clear, stretchy (can stretch >1 inch), and gloppy on toilet paper.
Present for at least 3 days around the LH surge.
After ovulation, progesterone should dry it up.
Abnormal signs: yellow, sticky, thick, or present outside expected window.
🌿 How to Improve Cervical Mucus
Hormone balance:
Estrogen rise in the follicular phase is essential.
Bioidentical estrogen (oral or vaginal) may be used if needed.
Hydration: CM is 95% water — drink plenty of fluids.
Nutrition:
Adequate protein (building blocks for CM)
Antioxidants: leafy greens, citrus, glutathione-rich foods
Omega-3s for hormone support
Supplements:
Antioxidants: vitamin C, NAC (N-acetylcysteine), glutathione
Blood flow support: alpha-lipoic acid, vitamin E
Ovulation support: Ensuring regular ovulation cycles promotes healthy CM production.
Key Takeaways:
Healthy cervical mucus is a sign of fertility, balanced hormones, hydration, and good nutrition.
High-quality CM improves sperm transport and increases the chances of conception.
Monitoring CM throughout your cycle helps identify hormonal or reproductive issues early.
Lifestyle, nutrition, and sometimes medical support can optimize cervical mucus quality.
Resources & Next Steps:Dr. Sarah and her team offer hormone coaching sessions to teach patients how to read their cervical mucus, understand cycle health, and optimize fertility naturally.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility on Instagram & TikTok
 
#CervicalMucus #Fertility #HormoneBalance #Ovulation #WomenHealth #HormoneCafe #VeraFertility #CycleTracking #HealthyHormones

PCOS Explained: How to Identify & Manage Polycystic Ovarian Syndrome | Episode 15

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, breaks down polycystic ovarian syndrome (PCOS). She explains what PCOS really is, how it’s diagnosed, the different types, and strategies for managing symptoms and restoring hormonal balance.
In This Episode, You’ll Learn:
💡 What is PCOS?
PCOS is a hormonal imbalance where ovaries make many follicles, often leading to irregular ovulation.
High AMH, LH:FSH ratios, or elevated androgens can indicate different types of PCOS.
🩺 Signs & Diagnosis
Irregular cycles, high testosterone, or polyfollicular ovaries on ultrasound.
Understanding your specific type of PCOS is key to personalized treatment.
🌿 Managing PCOS
Foundational lifestyle habits: Diet, stress management, sleep, exercise, weight, and consistent routines.
Diet recommendations: Low sugar, complex carbohydrates, high fiber, hydration.
Supplements: Myo-inositol, Omega-3s, and targeted options depending on hormone profile.
Advanced options: Continuous glucose monitoring for metabolic insights, or surgical interventions like ovarian wedge resection for severe cases.
Key Takeaways:
PCOS is diverse; understanding your type allows for targeted treatment.
Hormone balance relies on lifestyle, nutrition, and sometimes supplements or surgery.
Healing PCOS can restore regular cycles, ovulation, energy, and overall wellbeing.
Resources & Next Steps:Dr. Sarah and her team at Vera Health and Fertility can evaluate PCOS, guide labs and ultrasounds, and create a personalized management plan.
📍 Westminster, Colorado🌐 Schedule a consultation: verafertility.com📧 Follow along: @verafertility on Instagram & TikTok