Hormone Cafe

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

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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

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                Hormone CafeBy Sarah Pederson