Hormone Cafe

You Just Had a Baby… Now What? Real Postpartum Self-Care Tips That Work | Episode 11

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, sits down with Nurse Practitioner Emily, a women’s health specialist who recently experienced postpartum herself. They discuss key strategies for postpartum self-care, covering sleep, partner support, vaginal and perineal health, breast care, nutrition, exercise, sex, and returning periods.
They share practical tips to help new moms recover, manage expectations, and maintain wellness for themselves and their families.
In This Episode, You’ll Learn:
💡 Sleep & Partner Support
Expect broken sleep every 2–4 hours in the early weeks.
Short naps and scheduled shifts help manage fatigue.
Partner communication and clearly defined responsibilities are critical for restorative sleep and reducing stress.
🛡️ Vaginal & Perineal Care
Tears are common and can cause soreness; ice packs, witch hazel, Tucks pads, and sitz baths help.
Create “mom-care stations” with all essentials for easy access.
Take time for personal care—even small daily routines improve healing.
Stool softeners may be necessary for safe, comfortable bowel movements.
⚕️ Breast Health & Lactation
Frequent feeding, pumping, or hand expression prevents engorgement and mastitis.
Use lanolin nipple cream as needed, primarily after feeding.
A rolling postpartum cart with supplies within reach is helpful.
Consult lactation specialists—many visits may be covered by insurance.
🌿 Nutrition
Breastfeeding requires increased caloric intake; prioritize nutrient- and calorie-dense foods.
Focus on iron, protein, complex carbs, and healthy fats.
Smoothies, hearty meals, and balanced snacks support energy, recovery, and milk production.
Adequate hydration is essential.
🏃 Exercise & Pelvic Health
Cleared at 6 weeks postpartum (vaginal birth) or 8 weeks (C-section).
Begin with walks, gentle stretching, and yoga; gradually return to running or weights.
Pelvic floor therapy is recommended for urinary leakage, excessive gas, or other pelvic symptoms.
❤️ Sex & Intimacy
Hormonal and body changes can affect libido and comfort.
Communication with your partner is key.
Non-sexual touch, cuddling, and small moments of connection help maintain intimacy.
Resume sexual activity only when medically cleared and comfortable.
🩸 Periods & Hormonal Recovery
Return of menstruation is variable; influenced by breastfeeding and prolactin levels.
Some may resume cycles within two months; others after weaning.
First postpartum periods may differ in flow and regularity.
Hormone monitoring can help with family planning and overall wellness.
Key Takeaways:
Postpartum recovery is highly individual—prioritize self-care and realistic expectations.
Sleep, partner support, and communication are essential for wellness.
Vaginal, breast, and nutritional care support healing and milk production.
Exercise and pelvic floor therapy aid physical recovery and prevent complications.
Intimacy and menstruation may change; open communication and monitoring hormones help navigate this period.
Resources & Next Steps: If you are pregnant, planning for a baby, or currently postpartum, Dr. Sarah and her team at Vera Health and Fertility can help you develop a personalized, holistic postpartum support plan. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

Navigating Postpartum Mental Health: Anxiety, Depression & Support | Episode 10

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, sits down with Nurse Practitioner Emily, a women’s health specialist who recently experienced postpartum herself. They discuss one of the most important and often underdiscussed aspects of postpartum care: postpartum anxiety and depression (PPAD).
They cover how to recognize the difference between typical “baby blues” and more serious mental health concerns, strategies for prevention, treatment options (both holistic and medical), and how friends and family can provide support.
In This Episode, You’ll Learn:
💡 What Postpartum Anxiety & Depression Are
Baby blues are common (up to 80% of women), but PPAD is more intense, persistent, and impacts daily function.
Symptoms include persistent anxiety, ruminating thoughts, sadness beyond baseline, and difficulty caring for yourself or your baby.
🛡️ Prevention Strategies
Start before birth: set expectations, establish support systems, plan postpartum logistics.
Maintain nutrition, hydration, sleep, and supplementation (vitamins, omega-3s, iron, magnesium).
Partner communication and clearly divided responsibilities.
⚕️ Treatment Options & Getting Help
Lifestyle adjustments: diet, exercise, sleep, hydration, supplementation.
Mental health support: therapy (CBT, DBT, couples therapy) and perinatal specialists.
Medication: safe during pregnancy/postpartum if needed; do not abruptly stop without provider guidance.
Hormone and thyroid testing, nutrient testing, and monitoring sleep patterns can all support recovery.
🌿 Holistic & Lifestyle Support
Build a supportive postpartum “village” of family, friends, and accountability partners.
Prepare for the unexpected (C-section, induction, birth complications).
Nutrition, hydration, and scheduled self-care can mitigate symptoms.
Awareness of hormone fluctuations postpartum and addressing deficiencies.
🤝 Supporting Others Postpartum
Only approach those you have an intimate relationship with.
Use compassionate, non-judgmental language: e.g., “I’ve noticed XYZ, I just want to make sure you’re okay.”
Open the door to support without diagnosing; allow them space to seek help when ready.
Key Takeaways:
PPAD is common but can be debilitating if left untreated.
Prevention starts before birth with planning, support, and self-care.
Treatment can include lifestyle changes, therapy, supplementation, and medication if needed.
Friends and family play a critical role in support—but approach with empathy and discretion.
A proactive approach, awareness, and testing (hormones, thyroid, vitamins) can help restore balance and well-being.
Resources & Next Steps:
If you or someone you love is experiencing postpartum anxiety or depression, Dr. Sarah and her team at Vera Health and Fertility can help you develop a personalized, holistic support plan.
📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

Male Fertility 101: How to Improve Sperm Quality Naturally | Episode 9

In this episode of The Hormone Café, Dr. Sarah Pederson teams up with Physician Assistant Sierra Wolfe to break down one of the most overlooked areas in fertility: men’s reproductive health.
With male factors contributing to 30–60% of infertility cases, understanding sperm health is essential — yet most men never get evaluated.
🧪 How We Test Sperm Health
Most fertility clinics use outdated methods — having men produce a sample alone in a clinic room. But WHO6 guidelines (2021) show sperm quality is higher when collected:
Through intercourse
Using a sterile, non-spermicidal collection condom
At home, in a natural environment
Delivered promptly to the clinic for analysis
Sierra explains exactly how this works and why it improves sample accuracy and comfort.
🔬 What a Semen Analysis Measures
A semen analysis evaluates both the fluid and the cells. It checks:
Count. How many sperm are present.
Motility. How well they move — and whether movement is strong enough to reach the egg.
Morphology. Shape of the sperm:
Normal vs. abnormal heads
Normal vs. abnormal tails
Indicators of DNA fragmentation
Morphology helps predict whether a sperm can successfully fertilize an egg.
Why it matters:Semen analysis is the only definitive test to determine whether male factors are contributing to infertility.
 
📅 When Men Should Get Tested
Any man planning to conceive
Especially couples who have tried for a few months without success
Because men’s reproductive cells are uniquely exposed to environmental damage (heat, toxins, age)
Studies now show that men’s fertility declines more sharply with age than previously understood.
🥦 Nutrition for Better Sperm Quality
These foods hurt sperm quality:
Processed meats (sausage, deli meat, brats)
Frequent high-fat red meat
Fast food / fried foods
High-sugar diets
High-fat dairy (whole milk is good for women — not for men)
These foods help sperm quality:
Oysters (huge zinc boost)
Salmon & fatty fish (omega-3s needed for sperm formation)
Fruits & vegetables (antioxidants reduce DNA damage)
“Oxidative stress is exactly what causes abnormal sperm DNA — antioxidants are essential.”
🍺 Alcohol, Caffeine & Substances
Alcohol
Best: avoid completely while trying to conceive
Acceptable:
No more than 2 drinks at a time
No more than 7 drinks per week
Sperm take 3 full months to regenerate — so 3 months of being alcohol-light = new, healthier sperm.
Caffeine
Limit to ≤200 mg/day
About 2–3 cups of coffee
Nicotine (including Zyn)
Constricts blood vessels → reduces blood flow to testicles → lowers sperm count and quality.
Marijuana
THC binds to receptors in the testicles → directly suppresses sperm production. Men who use regularly have lower counts, poorer motility, and worse morphology.
🌡️ Temperature Matters
Testicles must stay 3°C cooler than the rest of the body. Heat exposure damages sperm.
Avoid:
Saunas
Hot tubs
Long hot baths
Tight pants
Long bike rides
Sitting for hours with legs closed
Cooling Therapy (“Ice the balls”)
Options:
Snowballs underwear (ice-pack underwear specifically designed for fertility — Sierra’s favorite)
Frozen peas over underwear (never on bare skin)
30 minutes/day significantly improves sperm quality over several months.
💉 Testosterone & Male Fertility
External testosterone acts as male birth control:
Shuts off natural testosterone production
Stops sperm production entirely
Semen analysis often shows zero sperm
Good news: There are safe ways to raise testosterone without shutting down fertility — and Sierra teaches this to patients daily.
🏋️‍♂️ Exercise, Sleep & Stress
Exercise
Best: resistance training + cardio
Too much of one type is not ideal
Cardio helps endurance during intercourse
Strength training supports testosterone
Sleep
Missing one night of sleep can drop testosterone by 50%.
During sleep, men naturally get erections to increase blood flow to the testicles — crucial for maintaining sperm health.
Stress
Stress hormones constrict blood vessels → reduces blood flow → affects:
Sperm production
Testosterone
Libido
Erectile function
Long-term stress = long-term fertility impact.
Key Takeaways
Male fertility is just as important as female fertility.
Sperm health can change significantly in 3 months.
Focus on:
Clean nutrition
Reducing heat exposure
Cooling therapy
Limiting alcohol & caffeine
Avoiding nicotine and marijuana
Prioritizing sleep and stress reduction
Balanced exercise
Testosterone therapy is not fertility-friendly — there are safer options.
“Easy on the beer, ice your balls, sleep well, eat real food, and your sperm will thank you.”
Resources & Next Steps
If you or your partner want to test sperm health, improve male fertility, or get personalized holistic guidance, connect with the Vera team:
📍 Vera Health & Fertility – Westminster, CO 🌐 verafertility.com 📧 Follow: @verafertility

How to Improve Egg Quality Naturally - What Actually Works | Episode 8

In this episode of The Hormone Café, Dr. Sarah Pederson tackles one of the most common myths in women’s health — that your egg quality can’t be improved. Spoiler: it can.
She explains how egg quality is measured through key tests like antral follicle count, AMH, and FSH/LH levels, and breaks down what those numbers actually mean.
From there, Dr. Pederson shares her holistic approach to improving egg quality through nutrition, supplements, movement, and targeted therapies—all rooted in the belief that your body can heal and thrive at any age.
You’ll Learn
🧫 How We Measure Egg Quality
Antral Follicle Count (AFC): Measured on ultrasound; around 10 follicles per ovary is ideal. Too high may indicate PCOS; too low may signal lower reserve.
AMH (Anti-Müllerian Hormone): A Goldilocks hormone—aim for 2–3. Too high can signal ovarian stress; too low can correlate with poor egg quality.
FSH & LH: These brain hormones should be balanced and under 10. Higher numbers mean your brain is “working too hard” to ovulate—often linked to lower egg quality.
🥦 Nutrition: The Foundation of Egg Health
The most powerful way to improve egg quality starts with your plate.
Eat 3–6 servings of vegetables daily, focusing on greens (spinach, kale, broccoli, Brussels sprouts).
Eat your vegetables whole—not juiced or blended—to retain antioxidants and fiber.
Add berries (blueberries, raspberries, blackberries) and green tea for extra antioxidant support.
Include turmeric for its anti-inflammatory benefits.
“Antioxidants are what improve our egg quality — vegetables should be your new best friend.” — Dr. Sarah Pederson
💪 Movement & Blood Flow
Gentle, consistent movement improves ovarian blood flow.
Aim for at least 15 minutes of cardio, 3x a week.
Movement nourishes your ovaries, reduces stress, and supports hormone balance.
💊 Supplements for Egg Quality
Supplements fill in the gaps when diet alone isn’t enough—but more isn’t always better.
Dr. Pederson recommends no more than three antioxidant supplements at a time to prevent “supplement fatigue.”
Top egg-quality boosters:
CoQ10 (Ubiquinol)
Myo-inositol
Melatonin (short-term use)
Resveratrol
NAC (N-acetylcysteine) → precursor to glutathione
Alpha-lipoic acid
💉 Advanced Medical Support
When lifestyle and supplements aren’t enough, Dr. Pederson explores medical and procedural options:
Testosterone therapy: Supports follicle development and energy.
Steroid protocols: Can reduce inflammation and improve egg maturation.
Growth hormone: Helps boost follicle growth in select patients.
Intra-Ovarian PRP (Platelet-Rich Plasma) Injections:
Uses your own healing cells to rejuvenate the ovaries.
Can increase AMH, improve egg quality, and even restore fertility in perimenopausal women.
“It’s like giving your ovaries a facial.”
Key Takeaways
Egg quality can absolutely be improved — it’s not fixed at birth.
Focus first on nutrition, antioxidants, and blood flow.
Add supplements only as needed, and under guidance.
Medical options like PRP and hormones can help when deeper support is needed.
“You have the organs you were born with—but that doesn’t mean you can’t make them stronger.”
Resources & Next Steps
If you want to test your egg quality, learn about your fertility health, or explore personalized ways to optimize your ovaries, connect with Dr. Pederson and the Vera team:
📍 Vera Health & Fertility – Westminster, CO 🌐 verafertility.com 📧 Follow: @verafertility

Can Miscarriages Be Prevented? What Every Woman Should Know | Episode 7

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, tackles one of the most emotional and misunderstood topics in women’s health — miscarriage.
Dr. Sarah shares the four main causes she sees most often and how to prevent them: poor egg quality, hormone imbalance, uterine lining issues, and inflammation. She walks you through how each of these areas affects fertility and offers practical, science-backed ways to strengthen your body, balance your hormones, and increase your chances of a healthy pregnancy.
You’ll learn why one miscarriage is reason enough to do a full workup — and how small optimizations can make a big difference in future pregnancies.
 
In This Episode, You’ll Learn:
🩸 Why You Deserve Answers After a Miscarriage
You shouldn’t have to wait for multiple miscarriages before getting tested.
A single miscarriage can reveal important clues about your health and hormones.
A full fertility workup helps prevent future loss.
🧬 1. Egg and Sperm Quality
Up to 90% of miscarriages are due to chromosomal abnormalities in the embryo.
Egg quality depends heavily on antioxidants — eat leafy greens, berries, avocado, turmeric, and drink green tea daily.
Key supplements that support egg and sperm health: CoQ10, resveratrol, alpha-lipoic acid (under provider guidance).
Don’t forget your partner — poor sperm quality contributes just as much as poor egg quality.
A sperm analysis can check for morphology, motility, and chromosomal integrity.
🌸 2. Hormone Balance
It takes 3–4 months for your body to recruit and mature an egg — hormone health during that time is crucial.
Estrogen must rise steadily in the follicular phase to prepare a strong follicle.
After ovulation, the luteal phase relies on progesterone and estrogen balance to support implantation.
Signs of imbalance: short luteal phase, spotting before period, PMS, or inconsistent cycles.
Each healthy cycle builds momentum — strong hormone flow month to month improves egg quality and future fertility.
🏡 3. Uterine Lining Health
The uterine lining (endometrium) needs to be thick, healthy, and inflammation-free to support implantation.
Endometrial biopsies can reveal hidden issues like infection or chronic inflammation.
Red flags: brown spotting, pain, light or irregular periods.
A healthy uterus should “shed clean” each month — incomplete shedding can build unhealthy layers over time.
Think of your uterus like a hardwood floor, not a shag carpet — smooth, stable, and strong for implantation.
🔥 4. Inflammation & Whole-Body Health
Systemic inflammation can affect your uterus, ovaries, and fallopian tubes.
Common root causes:
Autoimmune disease or undiagnosed immune activation
Gut inflammation or leaky gut
Chronic infections or viruses
Environmental allergies or food sensitivities
Addressing gut health is key — the intestines sit directly over reproductive organs and can spread inflammation.
Supporting the immune system, identifying triggers, and using anti-inflammatory nutrition or therapies helps restore balance.
Key Takeaways:
Miscarriage is not random — most have identifiable, treatable causes.
Testing after one miscarriage can save time, heartbreak, and future loss.
Focus on four core areas: egg quality, hormone balance, uterine health, inflammation.
Each cycle is an opportunity to improve your future fertility.
You deserve a provider who will dig deeper, not tell you to “wait and see.”
Resources & Next Steps:
If you’ve experienced a miscarriage or are preparing for pregnancy and want to optimize your fertility, Dr. Sarah and the Vera team can help uncover root causes and create a customized treatment plan.
📍 Westminster, Colorado 🌐 Learn more or schedule a visit: verafertility.com 📧 Follow along on social: @verafertility

Let’s Talk Vaginal Health – What’s Normal, What’s Not, and When to Worry | Episode 6

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, dives into one of the most important (and often ignored) topics in women’s health: vaginal health.
She explains why your vaginal microbiome matters for fertility, hormones, and everyday comfort—and what it means when something feels “off.” From dryness, odor, and discharge to recurrent infections and spotting, Dr. Sarah breaks down what’s normal, what’s not, and when to get tested.
You’ll learn how vaginal health connects to your hormones, gut, and fertility—and how to support your microbiome naturally through the right testing, treatments, and habits.
In This Episode, You’ll Learn:
💡 Why Vaginal Health Matters
The vagina is connected to the uterus, fallopian tubes, and even your abdomen—meaning vaginal health impacts your whole reproductive system.
A balanced vaginal microbiome supports fertility, pregnancy, and hormone health.
🔍 Common Signs Your Vaginal Health Is Off
Dryness or pain during intercourse
Too much or too little cervical mucus
Itching or discomfort (inside or outside)
Odor or changes in smell—especially during your period
Spotting or bleeding between cycles or after sex
Recurrent miscarriage or fertility struggles
🧫 Testing the Vaginal Microbiome
Dr. Sarah uses comprehensive vaginal swabs that test 25+ species, compared to standard OB-GYN tests that only check 1–2.
Common findings: bacterial vaginosis (BV), yeast species, Ureaplasma, Mycoplasma, and Prevotella (which can form biofilms).
Testing can be done in-clinic or at home for convenience.
⚕️ Treatment & Retesting
Oral or vaginal antibiotics (when appropriate)
Probiotics and boric acid to restore balance
Retesting is essential to confirm infections are cleared
Treating both partners is critical—many bacteria are shared
New studies show men should be treated for BV-related infections too
🌿 Holistic & Lifestyle Support
Avoid harsh soaps, douching, or inserting unapproved substances (like yogurt or oils)
Use pH-balanced lubricants (Dr. Sarah recommends Refresh pH Gel)
Maintain balanced estrogen for healthy vaginal tissue
Cut back on sugar and refined carbs to prevent yeast overgrowth
Support gut health—gut and vaginal microbiomes are connected
🚩 When to Get Tested
Unexplained spotting, itching, odor, or discomfort
Difficulty conceiving after 3+ months
History of miscarriage
Recurrent yeast or BV infections
Key Takeaways:
Your vaginal microbiome affects fertility, hormones, and everyday comfort.
BV, yeast, and other infections can exist without obvious symptoms.
Always retest after treatment to ensure full healing.
Vaginal health starts with testing, treating both partners, and supporting balance holistically.
A healthy vagina = one you never have to think about.
Resources & Next Steps:
If you’re struggling with recurrent infections, dryness, or fertility challenges, Dr. Sarah and her team can help you restore your vaginal health naturally and completely.
📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok
#VaginalHealth #WomensHealth #Fertility #Microbiome #BV #YeastInfection #HormoneHealth #HolisticOBGYN #HormoneCafe #VeraFertility #WomensWellness

Endometritis: The Hidden Infection That Can Affect Fertility | Episode 5

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, discusses endometritis (also called metritis), a commonly overlooked uterine condition that can cause chronic pain and infertility.
Dr. Sarah explains what endometritis is, how it develops, the signs and symptoms to watch for, and why it’s important to get tested. She also shares her holistic approach to treatment, including antibiotics, uterine washes, PRP therapy, diet, lifestyle, and immune support, along with strategies to prevent recurrence.
If you’ve ever wondered why you experience unexplained pelvic pain, abnormal bleeding, or fertility struggles, this episode is a must-listen.
In This Episode, You’ll Learn:
🧠 What Is Endometritis?
Inflammation or infection in the inner lining of the uterus
Difference from endometriosis
Common causes: postpartum, miscarriage, IUDs, DNCs, and other uterine procedures
💥 Symptoms & Red Flags
Pelvic or uterine pain, especially on periods
Abnormal odor during menstruation
Brown spotting between cycles or leading up to periods
Often subtle or asymptomatic, making testing important
🔍 Diagnosis
Endometrial biopsy (“like an advanced pap smear”)
Pathology and CD138 staining to identify inflammation and white blood cells
Tissue cultures to detect bacterial infectionAcute vs. chronic endometritis
⚕️ Treatment Options
Oral antibiotics with probiotics to protect gut health
Uterine washes: antibiotics, steroid flushes, or PRP (platelet-rich plasma)
Retesting after treatment to ensure infection is fully cleared
🌿 Holistic Support & Lifestyle
Anti-inflammatory diet and adequate protein to support estrogen and blood flow
Immune system support with nutrition and supplements
Avoiding excess sugar and inflammatory foods
💡 Why This Matters
Untreated endometritis can contribute to infertility, chronic pelvic pain, and fatigue
Early diagnosis and comprehensive treatment improve reproductive health and overall well-being
Key Takeaways:
Endometritis is treatable—but often overlooked.
Symptoms can be subtle or mistaken for other conditions.
Proper testing, targeted treatment, and lifestyle support are critical for healing.
Holistic care supports uterine health, fertility, and immune function.
Resources & Next Steps:
If you suspect you might have endometritis or want a personalized plan for treatment and healing, Dr. Sarah and the team at Vera Health and Fertility can help. 📍 Westminster, Colorado 🌐 Schedule a consultation: https://verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok
#Endometritis #HormoneHealth #WomensHealth #Fertility #UterineHealth #HolisticOBGYN #ImmuneSupport #HormoneBalance #ChronicPainRelief #FunctionalMedicine #HormoneCafe #VeraFertility #WomensWellness

Endometriosis Explained: Signs You Might Have It (and What to Do) | Episode 4

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, breaks down one of the most misunderstood conditions in women’s health—endometriosis.
Dr. Sarah explains what endometriosis is, how it develops, and the wide range of symptoms it can cause—from painful periods to infertility. She also shares her holistic, step-by-step approach to treatment, including lifestyle changes, supplements, hormone support, and advanced surgical techniques designed to restore your anatomy and prevent recurrence.
If you’ve ever wondered why your periods are so painful, why you feel bloated every month, or if endometriosis could be affecting your fertility, this episode is for you.
In This Episode, You’ll Learn:
🧠 What Is Endometriosis?
How tissue similar to the uterine lining grows outside the uterus
Common sites where endometriosis appears (ovaries, pelvis, diaphragm, etc.)
Theories on what causes it—from genetics to autoimmune links
💥 Symptoms & Red Flags
Painful, heavy, or debilitating periods
Bloating (“endo-bloat”) and digestive issues
Infertility and “silent” endometriosis without obvious pain
🔍 Diagnosis
Why imaging like ultrasound or MRI often miss endometriosis
The gold standard: laparoscopic or robotic surgery
Non-surgical diagnostic options like the ReceptivaDx uterine biopsy
🌿 Holistic Treatment Approach
Anti-inflammatory diet and lifestyle foundations
Key supplements: Omega-3s, NAC, and Curcumin
The role of balanced hormones and bioidentical support
⚕️ Surgical Treatment & Recovery
Dr. Sarah’s robotic excision technique for precise, restorative surgery
Use of PRP (platelet-rich plasma) to enhance healing and reduce scarring
Post-surgery strategies to prevent recurrence and optimize fertility
Key Takeaways:
Endometriosis is common—but not normal. Painful periods deserve evaluation.
50% of people with endometriosis may have no pain, only fertility struggles.
Surgery can be highly effective when combined with lifestyle and hormonal support.
True healing means restoring the body, not just removing lesions.
Resources & Next Steps:
If you suspect you have endometriosis or are seeking personalized, restorative treatment, Dr. Sarah and the team at Vera Health and Fertility can help you find answers and lasting relief.
📍 Located in Westminster, Colorado 🌐 Learn more or schedule a consultation: https://verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok
☕ About The Hormone Café
The Hormone Café is your cozy corner for real conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.

What to Eat (and Avoid) for Perfect Hormone Balance | Episode 3

Your hormones are talking—are you listening to what you eat?In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, shares practical, evidence-based nutrition guidelines to support daily hormone balance.
From breakfast timing to protein, carbohydrate ratios, and sugar intake, Dr. Sarah breaks down exactly how what you eat affects your energy, fertility, mood, and long-term hormone health.
If you’ve ever struggled with fatigue, sugar cravings, or afternoon crashes—or want to support fertility naturally—this episode will help you optimize your meals and snacks to stabilize your hormones.
In This Episode, You’ll Learn:
🍳 Eat Breakfast EarlyWhy consuming breakfast within an hour of waking sets your cortisol rhythm, boosts metabolism, and stabilizes blood sugar.Tips for making breakfast a sustainable habit, even if you’re not a morning person.
🥚 Protein at Every MealWhy women need ~20g of protein for breakfast and ~80g total per day.How to use eggs, Greek yogurt, meat, nuts, seeds, and protein powder safely and effectively.The importance of protein to stabilize glucose, support hormones, and fuel workouts.
🥖 Carbohydrate Quality & Ratios The one-to-one protein-to-carb ratio and why “naked carbs” spike blood sugar. How to pair fruit, grains, and other carbs with protein or fat to prevent crashes. Which high-quality grains are best for hormone health.
🍬 Limit Added Sugar Why daily sugar disrupts hormones and inflammation. How to enjoy treats intentionally without sabotaging your hormone balance. The risks of artificial sweeteners and why real sugar is better in moderation.
🌿 Key Takeaways
Breakfast anchors your metabolism and hormone rhythm.
Adequate protein and balanced carbs are crucial for energy and hormone support.
High-quality carbs and limited sugar help prevent blood sugar spikes and crashes.
Consistency in your diet supports long-term fertility, energy, and mood.
💡 Resources & Next Steps
If you’re ready to personalize your nutrition plan and optimize your hormone balance, Dr. Sarah and the team at Vera Health and Fertility can help.
📍 Located in Westminster, Colorado 🌐 Learn more or book a consultation: https://verafertility.com 📧 Connect on Instagram & TikTok: @verafertility 🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube
 
☕ About The Hormone Café The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.
 
#HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine
 

6 Pillars of Hormone Balance | Natural Ways to Support Fertility, Energy & Women’s Health | Episode 2

Your hormones are talking—are you listening?
In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, reveals the six core pillars of hormone balance—the daily lifestyle factors that either support or disrupt your hormones.
From how you eat, sleep, move, and manage stress, to your mindset and metabolism, Dr. Sarah breaks down exactly how each area impacts your cycle, fertility, energy, and mood—and how to bring your hormones back into balance naturally.
If you’ve been struggling with fatigue, irregular cycles, PMS, or fertility challenges, this episode will help you pinpoint which of your “six pillars” may be out of alignment and what simple shifts can help you restore balance.
In This Episode, You’ll Learn
1. 🥗 Diet
How blood sugar balance supports estrogen, progesterone, and testosterone.
Why women need protein, healthy fats, and complex carbs—and why extreme diets like keto can backfire.
The truth about omega-3s vs. omega-6s and how to avoid inflammation from seed oils.
2. 🌙 Sleep
Why quality sleep sets your hormone rhythm and metabolism for the next day.
The best bedtime window for natural melatonin production.
Practical tips to improve sleep hygiene and restore your body’s recovery cycle.
3. 😣 Stress
How chronic stress elevates cortisol and suppresses reproductive hormones.
Real-life case: how reducing stress helped restore ovulation naturally.
Tools for managing stress, setting boundaries, and protecting hormone balance.
4. 🏋️‍♀️ Exercise
How to match workouts to your hormone phase.
The difference between training for strength vs. overtraining your adrenals.
Signs your workout routine might be draining your hormones instead of supporting them.
5. ⚖️ Weight & Nourishment
Why your “best weight” is the one where your body feels nourished, not restricted.
How both undereating and over-exercising can suppress fertility hormones.
Why focusing on nourishment and energy is more powerful than chasing the scale.
6. 🧘‍♀️ Spirituality & Mindset
How your thoughts and mindset directly affect cortisol and fertility.
The power of meditation, prayer, and gratitude in hormonal healing.
How to cultivate self-compassion and body trust as part of hormone balance.
🌿 Key Takeaways
Your hormones mirror your lifestyle—not just your supplements.
Nutrition, sleep, and stress are the foundation of hormone health.
Sleep deprivation directly impacts your metabolism and fertility.
Chronic stress can disrupt ovulation and cycle regularity.
Exercise should energize, not exhaust you.
Mindset and emotional health are crucial for long-term hormone healing.
💡 Resources & Next Steps
If you’re ready to discover which of your six hormone pillars may be out of balance, the team at Vera Health and Fertility can help.
📍 Located in Westminster, Colorado🌐 Learn more or book a consultation: https://verafertility.com📧 Connect on Instagram & TikTok: @verafertility🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube
 
☕ About The Hormone Café
The Hormone Café is your cozy corner for real conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.#HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine