Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson takes a deep dive into one of the most overlooked nutrients in women's health: vitamin D. She explains why vitamin D is essential for fertility, hormone balance, pregnancy, immune function, bone health, and mood. You'll also learn which vitamin D test to request, the difference between vitamin D2 and D3, how much you need, and when supplementation or injections may be beneficial.
In This Episode, You'll Learn
☀️ Why Vitamin D Is So Important
Vitamin D does much more than support healthy bones. Dr. Pederson explains how healthy vitamin D levels may help:
Support egg development and ovarian function
Improve endometrial receptivity
Increase pregnancy rates
Reduce the risk of preeclampsia
Lower the risk of gestational diabetes and preterm birth
Support immune function, mood, and overall health
Vitamin D plays an important role throughout every stage of reproductive health.
🩸 Which Vitamin D Test Should You Request?
Not all vitamin D blood tests are the same.
Dr. Pederson explains why the 25-hydroxyvitamin D (25-OH Vitamin D) test is the correct test for measuring your body's vitamin D stores and why the 1,25-dihydroxyvitamin D test is only used in rare, specialized situations. Understanding the difference can help ensure you're getting the right information about your health.
🌞 The Best Ways to Increase Vitamin D
Vitamin D can come from several sources, including:
Midday sun exposure
Fatty fish like salmon, mackerel, and sardines
Egg yolks and beef liver
High-quality vitamin D3 supplements
Because food sources are limited and consistent sun exposure isn't always realistic, many adults require supplementation to maintain healthy levels.
💊 Vitamin D2 vs. Vitamin D3
If you're taking a vitamin D supplement, Dr. Pederson recommends choosing vitamin D3.
She explains that vitamin D3:
Is the form naturally produced by your body
Raises vitamin D levels more effectively
Lasts longer in the body
Is generally more effective than vitamin D2
Knowing which form you're taking can make a significant difference in your results.
📈 What Vitamin D Level Should You Aim For?
While levels above 30 ng/mL are generally considered adequate for bone health, Dr. Pederson recommends a goal of 50 ng/mL or higher for hormone optimization and fertility support.
She also discusses general supplementation recommendations based on your current vitamin D level and emphasizes the importance of monitoring levels when taking higher doses.
🥗 How to Improve Vitamin D Absorption
Taking vitamin D correctly is just as important as taking it consistently.
Dr. Pederson recommends:
Taking vitamin D with a meal that contains healthy fats
Ensuring adequate magnesium levels, since magnesium is needed to activate vitamin D
Monitoring vitamin D levels regularly if supplementing with higher doses
These simple strategies can help maximize absorption and effectiveness.
💉 When Vitamin D Injections May Help
For some people, oral supplements aren't enough.
Dr. Pederson explains why vitamin D injections may be beneficial for individuals with gut, liver, or absorption issues and shares how injections can help restore vitamin D levels more efficiently in certain cases.
🌿 A Real Patient Success Story
Dr. Pederson shares the story of a patient struggling with fatigue, irregular periods, hair loss, and symptoms she assumed were caused by perimenopause.
After comprehensive testing, the true cause was identified: severe vitamin D and iron deficiency. Once those deficiencies were corrected, her energy improved, her mood stabilized, her cycles became more regular, and she no longer needed hormone therapy.
It's a powerful reminder that nutrient deficiencies can sometimes mimic hormone imbalance.
Weekly Challenge
This week, schedule a vitamin D blood test if you haven't had one within the past year.
Be sure to:
Ask for a 25-hydroxyvitamin D (25-OH Vitamin D)
Check that your supplement contains vitamin D3 rather than D2.
Review your results with your healthcare provider and create a plan if your levels are low.
Key Takeaways
Vitamin D supports fertility, pregnancy, hormones, immune health, mood, and bone health.
The correct blood test is 25-hydroxyvitamin D (25-OH Vitamin D).
Most adults need vitamin D3 supplementation because food and sunlight alone are often not enough.
Aim for a vitamin D level of 50 ng/mL or higher for optimal fertility and hormone health.
Take vitamin D with healthy fats and ensure adequate magnesium to improve absorption.
Vitamin D injections may benefit individuals with absorption issues or severe deficiencies.
Comprehensive testing can uncover nutrient deficiencies that may be contributing to symptoms often mistaken for hormone imbalance.
Resources & Next Steps
If you're experiencing fatigue, irregular periods, infertility, PCOS, endometriosis, recurrent pregnancy loss, or other hormone-related symptoms, a comprehensive evaluation may include checking your vitamin D and other key nutrient levels. Our team focuses on identifying and treating the root cause to help you feel your best.
📍 Westminster, Colorado
🌐 verafertility.com
📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson shares practical mindset strategies to help you stay hopeful throughout your fertility and healing journey. Whether you're navigating infertility, PCOS, endometriosis, recurrent pregnancy loss, or hormone imbalances, she explains how your mindset, relationships, and daily habits can support emotional well-being while you work toward better health. This episode is a reminder that healing isn't just physical. It's mental and emotional, too.
In This Episode, You'll Learn
💛 Why Your Happiness Shouldn't Depend on Your Health
It's easy to think, "I'll be happy when I finally get pregnant," or "I'll be happy when my symptoms go away." Dr. Pederson explains why true healing begins by finding joy in the present, regardless of where you are in your journey. Learning to separate your happiness from your diagnosis can help you build resilience and peace.
📖 The Power of Gratitude & Daily Reflection
One of the simplest ways to improve your mindset is through intentional reflection. Dr. Pederson recommends keeping a gratitude journal and writing down:
Three things you're grateful for each day
Three wins from your day
Areas where you'd like to grow or improve
These daily habits can help shift your focus toward progress instead of perfection.
❤️ Protect Your Relationships During Your Healing Journey
Health challenges can feel isolating, but they don't have to pull you away from the people who matter most. Dr. Pederson encourages listeners to intentionally nurture relationships by:
Scheduling regular date nights
Prioritizing time with friends
Spending intentional one-on-one time with children
Leaning on your support system
Healing is easier when you allow your village to support you.
🎯 Set Goals Beyond Fertility
Your healing journey doesn't have to put the rest of your life on hold.
Dr. Pederson shares why pursuing personal goals—whether that's running a marathon, starting a podcast, reading more books, or learning a new skill—can bring purpose and hope during difficult seasons. Having something meaningful to work toward can help you continue growing, even through grief and uncertainty.
🌿 Choose Empowerment Over Fear
Receiving a diagnosis or abnormal test result can feel overwhelming, but information is also empowering. Dr. Pederson explains how understanding your body allows you to create a treatment plan instead of remaining stuck in uncertainty.
Rather than fearing test results, she encourages viewing every lab, ultrasound, biopsy, or hormone test as another piece of the puzzle that brings you closer to healing.
📊 Use Your Health Data to Learn About Your Body
Tracking hormones, glucose levels, or other health markers can sometimes feel discouraging. Instead of viewing data as proof that something is wrong, Dr. Pederson explains how it can become one of your greatest tools for understanding your body and making informed lifestyle changes that support long-term health.
🌸 Healing Is More Than Physical
Throughout your fertility or hormone journey, your goal shouldn't simply be to get pregnant or eliminate symptoms. Dr. Pederson encourages listeners to become healthier, happier, and stronger in every aspect of life by improving their mindset, relationships, daily habits, and overall well-being.
Weekly Challenge
Start a gratitude journal this week.
Each day, write down:
Three things you're grateful for
Three wins from your day
One area where you'd like to grow or improve
At the end of the week, reflect on how this practice has influenced your mindset and helped you focus on progress instead of perfection.
Key Takeaways
Your happiness shouldn't depend solely on your health or fertility journey.
A gratitude journal can help cultivate a more positive mindset.
Protecting your relationships is an important part of healing.
Pursuing personal goals can provide hope and purpose during difficult seasons.
Health information and testing should empower you, not create fear.
Learning about your body helps you make informed decisions that support long-term health.
Healing involves caring for your physical, mental, and emotional well-being.
Resources & Next Steps
If you're struggling with infertility, hormone imbalances, PCOS, endometriosis, or recurrent pregnancy loss, our team is here to support your whole health—not just your diagnosis. We believe lasting healing includes caring for your physical, emotional, and mental well-being through personalized, root-cause care.
📍 Westminster, Colorado
🌐 verafertility.com
📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson walks through everything you need to know about endometriosis surgery at Vera Health & Fertility. From preparing your body before surgery to navigating recovery afterward, she shares practical tips to help you heal well, reduce inflammation, and return to your normal routine with confidence.
In This Episode, You'll Learn
🏃 How to Prepare Your Body Before Surgery
Think of surgery like training for a marathon. In the month leading up to surgery, focus on:
Exercising 3–5 times per week
Strengthening your core and pelvic floor
Prioritizing cardio and resistance training
Drinking at least 2 liters of water daily
Eating a whole-food, anti-inflammatory diet
Getting 8+ hours of sleep each night
Preparing your body ahead of time can support a smoother recovery.
🩺 What Happens at Your Pre-Op Appointment
During your pre-operative visit, your provider will:
Review your medical history and medications
Perform a physical exam
Explain where the surgical incisions will be
Review risks and answer your questions
Discuss recovery expectations
Complete your surgical consent
Come prepared with a list of questions and an updated medication and supplement list.
📅 The Week Before Surgery
To help your surgery go smoothly:
Avoid intercourse after cycle day one until surgery
Stop ibuprofen, Aleve, omega-3s, and blood thinners as instructed
Continue eating nutritious foods and staying hydrated
Meal prep for recovery
Arrange for family or friends to help during the first few days after surgery
Planning ahead can make recovery much easier.
🍽️ The Night Before Surgery
Dr. Pederson recommends:
Eating a nourishing meal with protein, healthy fats, and carbohydrates
Drinking plenty of water
Taking approved nighttime medications
Stopping all food and drinks at midnight unless instructed otherwise
Proper nutrition before surgery helps provide the energy your body needs for healing.
🏥 What to Expect on Surgery Day
On the day of surgery:
Arrive about two hours early
Bring a trusted support person to drive you home
Leave jewelry and valuables at home
Meet your surgical and anesthesia teams
Discuss any previous anesthesia concerns
Knowing what to expect can help ease anxiety before surgery.
❤️ Recovery After Surgery
Immediately after surgery you can expect:
Time in the recovery room before going home
Mild soreness and fatigue
Water and light foods as tolerated
Scheduled pain medications for the first 48 hours
A gradual return to eating and activity
Bringing nourishing snacks, bone broth, or electrolytes may help you feel more comfortable after surgery.
🚶 How to Heal Faster
Recovery isn't just about resting—it's about moving appropriately.
Dr. Pederson recommends:
Walking short distances beginning the day of surgery
Drinking plenty of fluids
Taking stool softeners as directed
Sleeping on your back
Using heat packs for gas discomfort
Avoiding heavy lifting for four weeks
Gradually returning to exercise
These habits help reduce complications and support healing.
⚠️ When to Call Your Provider
Contact your care team if you experience:
Fever over 100.4°F
Heavy vaginal bleeding
Severe or worsening pain
Persistent nausea or vomiting
Trouble urinating
Incisions that appear infected or begin opening
Knowing what is normal—and what isn't—can help you recover safely.
🌿 Recovery Takes Time
Healing happens in stages:
Around 50% recovered by 2 weeks
Around 80% recovered by 4 weeks
Nearly fully recovered by 6 weeks
Rest, nourishing food, hydration, and support from family or friends all play an important role in recovery.
Weekly Challenge
If you're preparing for surgery, spend time this week creating your recovery plan. Meal prep healthy foods, gather comfortable supplies, arrange for help at home, and write down any questions you'd like to discuss with your provider at your pre-op appointment.
Key Takeaways
Preparing your body before surgery can improve recovery.
Nutrition, hydration, sleep, and exercise all play a role in healing.
Plan ahead by meal prepping and arranging support at home.
Follow your recovery instructions carefully, including activity restrictions.
Healing takes time, and allowing your body to rest is one of the most important parts of recovery.
A personalized post-operative plan can help reduce inflammation and support long-term healing after endometriosis surgery.
Resources & Next Steps
If you're considering endometriosis surgery or have questions about your symptoms, our team is here to help. We offer comprehensive evaluation, surgical care, and personalized recovery plans designed to support your long-term health and fertility.
📍 Westminster, Colorado🌐 verafertility.com📧 @verafertility

In this episode of The Hormone Café, Dr. Sarah Pederson shares five mindset shifts that can help you navigate difficult health and fertility journeys with more resilience, confidence, and self-compassion.
She discusses the emotional reality of healing, why true restoration takes time, how to stay grounded when progress feels slow, and why believing in yourself is one of the most powerful tools you have.
In This Episode, You’ll Learn
🌱 Why Healing Takes Time
When you’re exhausted, inflamed, or struggling with fertility, it’s natural to want the fastest solution possible.
But true healing often means:• Restoring the body at the root level• Improving hormones and ovulation• Healing gut health and inflammation• Learning what foods work for your body• Building long-term health instead of short-term fixes
Dr. Pederson shares the story of a patient with severe PCOS, gut dysfunction, and endometriosis who ultimately became healthier, more empowered, and successfully pregnant after taking the time to truly heal her body.
🧬 Health Before Pregnancy Matters
The goal is not just getting pregnant — it’s feeling amazing while doing it.
A healthier body supports:• Better ovulation and hormone balance• Improved digestion and energy• A healthier pregnancy• A smoother postpartum recovery
Healing now creates a stronger foundation for the future.
💛 Have a Backup Plan for Hard Days
Everyone has difficult days physically and emotionally.
Instead of turning to unhealthy coping habits every time you feel low, create intentional comforts that support you.
Examples include:• Reading a favorite book• Creating nourishing comfort meals• Enjoying charcuterie or protein-rich snacks• Scheduling intentional rest• Allowing occasional treats without guilt
The goal is balance, not perfection.
🍟 Treats Don’t Have to Become Habits
It’s okay to have comfort foods or “cheat meals.”
What matters is:• Not turning temporary habits into daily patterns• Giving yourself grace during hard moments• Returning to your healthy routines afterward
Consistency matters more than perfection.
⚠️ Some People Won’t Understand Your Lifestyle Changes
As you become healthier, some people may judge your choices.
You may hear comments about:• Your diet changes• Exercise habits• Sleep routines• Spending money on healthier foods• Prioritizing wellness
Dr. Pederson explains why you cannot build your life around other people’s opinions when it comes to your health.
🥗 Your Health Is an Investment
Healthy food and wellness habits may cost more upfront, but they are investments in your future.
You are investing in:• Long-term energy• Healthy aging• Hormone balance• Disease prevention• Quality of life
Your future health is worth prioritizing.
🏃 Stop Comparing Yourself to Others
Your journey does not need to look like anyone else’s.
Whether it’s exercise, nutrition, fertility, or healing:• Focus on what works for your body• Let go of comparison• Celebrate your own progress• Find supportive people who encourage growth
You do not have to prove yourself to anyone.
🤝 Surround Yourself with Supportive People
Healthy habits can positively influence the people around you.
Supportive relationships may include:• Friends who motivate you• Accountability partners• Workout buddies• People who encourage your growth instead of criticizing it
Protect your peace and prioritize relationships that empower you.
✨ Above All: Believe in Yourself
Healing journeys can feel exhausting and discouraging.
But your mindset matters.
Dr. Pederson reminds listeners:• Never give up on your body• Advocate for yourself• Trust your ability to heal• Continue showing up for yourself even on hard days
You are your own biggest advocate.
Weekly Challenge
Choose one mindset shift to practice this week.
Whether it’s giving yourself more grace, creating a healthier comfort routine, ignoring outside judgment, or simply believing in yourself a little more — focus on one small change that supports your healing journey.
Key Takeaways
Healing takes time, but true restoration is worth it• Your goal is not just pregnancy — it’s long-term health and vitality• Healthy coping strategies matter during difficult seasons• Some people may judge your lifestyle changes, and that’s okay• Your health is an investment in your future• Believing in yourself is essential during the healing journey
Resources & Next Steps
If you’re struggling with your health, hormones, fertility, energy, or mindset during your healing journey, we’d love to support you with personalized care and root-cause solutions.
📍 Westminster, Colorado🌐 verafertility.com📧 @verafertility

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

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

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

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 ThinkPrenatals support critical processes like:• DNA synthesis and cell division• Hormone production• Egg quality and early developmentThey should nourish your body, not just “check a box”
⚠️ Why Many Prenatals Fall ShortThe 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 AcidOne of the most important distinctions:• Folate is the active, usable form• Folic acid must be converted by the body• Many people cannot convert it efficientlyLook for methylfolate (5-MTHF) for best absorption
💊 Key Nutrients to Look ForA 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 GapsMany 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 & PersonalizationVitamin D needs vary by person:• Important for immunity, mood, and implantation• Aim for levels above 50• Often requires individualized dosing
🚫 What to AvoidWatch out for low-quality ingredients:• Folic acid instead of methylfolate• Poorly absorbed minerals (like oxide forms)• Added sugars or artificial sweeteners• Dyes and unnecessary fillersGummy prenatals are often lower quality
🥗 Food Still Comes FirstPrenatals are meant to supplement, not replace:• A nutrient-dense diet• Gut health and absorption• Whole food sources of vitamins and minerals
Weekly ChallengeAudit 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 StepsIf 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

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 HormonesSleep 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 & CortisolPoor 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 EffectsLack 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 QualityYour 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 moodSleep may be the missing piece
🌙 How to Improve Your SleepKey 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 ChallengePick 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 StepsIf 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

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 BodiesMany people are conditioned to:• Push through fatigue• Ignore hunger or gut signals• Normalize painful cycles or PMS• Stay on medications that don’t feel rightYour body is always communicating, we just have to listen
⚠️ Signs You’re Not Listening to Your BodyCommon patterns include:• Exercising too much or too little• Ignoring pain or discomfort• Forcing diets that don’t feel good• Powering through side effectsThese can lead to more imbalance over time
💛 Your Body Is Always Giving FeedbackSymptoms 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 imbalanceListening builds trust with your body
🧬 Why Personalization MattersWhat 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 BasicsIf you feel overwhelmed or reactive:• Simplify your diet• Remove unnecessary supplements• Reintroduce things slowly• Track how your body responds
📊 The Power of TrackingSimple tracking can help you connect patterns:• Energy levels• Sleep quality• Cycle symptoms• Food reactionsAwareness leads to better decisions
🌱 Gentle Adjustments Over TimeYou don’t need to fix everything at once:• Make small changes• Give your body time to respond• Build consistency and trust
Weekly ChallengeStart 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 StepsIf 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