Hormone Cafe

By Sarah Pederson

The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormones. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility,

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FAQs about Hormone Cafe:

How many episodes does Hormone Cafe have?

The podcast currently has 17 episodes available.

Hormone Cafe episodes:

December 22, 2025PCOS 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
...more
19min
December 18, 2025Cervical 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
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10min
December 15, 2025PCOS 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
...more
18min
December 11, 2025Are You Ovulating? How to Spot Ovulation Dysfunction | Episode 14
In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, explains the ovulation process, how to know if you are ovulating, types of ovulation dysfunction, and strategies to treat ovulatory issues.
In This Episode, You’ll Learn:
💡 What is Ovulation?
The process where a dominant follicle releases an egg, usually around 14 days before the next period.
Ovulation starts months before the egg is released, as follicles are recruited over a 3–4 month period.
Steps:
Brain hormone FSH stimulates follicle growth.
Follicle produces estrogen, promoting its own growth and triggering an LH surge.
LH surge causes the follicle to rupture, releasing the egg.
Corpus luteum forms from the ruptured follicle, producing progesterone and estrogen for the luteal phase (~14 days).
🩺 How Do You Know if You Are Ovulating?
Regular periods usually suggest ovulation, but bleeding can occur without ovulation (anovulatory bleed).
Confirmation methods:
Blood tests: LH surge + post-ovulation progesterone >4 ng/mL
Urine monitors: LH + PDG (progesterone metabolite) rise
Ultrasound: Follicle growth, rupture, and corpus luteum formation
⚠️ Types of Ovulation Dysfunction
Anovulation: No ovulation; common in low hormones, PCOS, excessive exercise, or under-nutrition
Oligo-ovulation: Ovulates irregularly; sometimes seen in perimenopause or ovarian insufficiency
LUF Syndrome (Luteinized Unruptured Follicle): Follicle develops but does not rupture; often linked to endometriosis or ovarian cysts
Luteal Phase Defect: Corpus luteum does not produce enough hormones; luteal phase <12 days; may be due to nutritional deficiencies
🌿 Treatment of Ovulation Dysfunction
Address root causes: Nutrition, stress, sleep, inflammation, and underlying endocrine issues (thyroid, prolactin, adrenal health)
Support hormone balance: Foods and supplements that support estrogen and progesterone production
Medications (when needed):
Ovulation induction (Clomid, Letrozole)
Gonadotropins (FSH or LH injections) to stimulate follicle growth

Ongoing cycle tracking: Ensures high-quality ovulation for current and future follicles
Key Takeaways:
Ovulation is essential for fertility and cycle regularity.
Irregular cycles or poor-quality ovulation can be caused by hormonal imbalances, stress, nutrition, or structural issues.
Diagnosis involves blood, urine, and/or ultrasound to confirm ovulation.
Treatments focus on addressing root causes, supporting hormone production, and sometimes using medications to ensure a healthy ovulatory cycle.
Cycle-to-cycle hormone balance is crucial for recruiting healthy eggs over time.
Resources & Next Steps:
Dr. Sarah and her team at Vera Health and Fertility can evaluate ovulation and create a personalized plan for hormone optimization and fertility support.

📍 Westminster, Colorado
🌐 Schedule a consultation: verafertility.com
📧 Follow along: @verafertility on Instagram & TikTok

#Ovulation #Fertility #HormoneBalance #LUFSyndrome #LutealPhaseDefect #Anovulation #PCOS #WomenHealth #HormoneCafe #VeraFertility
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19min
December 08, 2025Why Your Periods Are Irregular & What to Do About It | Episode 13
In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, discusses irregular bleeding. She explains what counts as an irregular period, the possible causes—from hormonal imbalances to structural issues—and how to properly evaluate and treat irregular cycles.
In This Episode, You’ll Learn:
💡 Definition & Differential Diagnosis
Normal cycles: 24–35 days, varying by no more than 3 days per cycle.
Signs of irregular bleeding:
Too few or too many periods per year
Spotting or brown bleeding before a period
Very heavy (multiple pads/hour) or very light flow
Mid-cycle bleeding or bleeding after intercourse

Causes can be grouped into:
Hormonal: Estrogen too high or low, progesterone imbalance, thyroid issues, high prolactin, adrenal dysfunction
Structural: Ovarian cysts, fibroids, uterine or cervical polyps, cervical ectropion
Blood-related: Genetic or acquired clotting disorders (e.g., Factor V Leiden)
🩺 Workup of Irregular Bleeding
Hormone testing: Estrogen, progesterone, LH, FSH, thyroid hormones, prolactin, testosterone
Cycle mapping with urine tracking (e.g., Mira, NEDO) and blood work at multiple points in the cycle
Ultrasound: Assess ovaries, uterine lining, fibroids, cysts, or polyps
Pelvic exam and cervical check, including vaginal swabs for infections
Endometrial biopsy for uterine health or infection
🌿 Treatment & Management
Nutrition & Lifestyle: Foods and supplements to support hormone balance; tailored to whether estrogen, progesterone, or other hormones are high or low
Medical Interventions:
Bioidentical hormones to correct estrogen or progesterone imbalances
Medication or surgery for ovarian cysts, fibroids, or polyps
Cervical treatments (e.g., silver nitrate) for ectropion
Antibiotics or probiotics for infections
Monitoring & Tracking: Chart cycles to ensure interventions are effective; cycle mapping helps identify hormone shifts and empowers long-term management
Key Takeaways:
Irregular periods are not “normal” and often signal underlying hormonal, structural, or blood-related issues.
Comprehensive evaluation—including hormone testing, imaging, and pelvic exams—is essential to identify causes.
Treatment can include lifestyle changes, supplements, medical interventions, and monitoring.
Balancing hormones and achieving regular cycles may take 3–6 months, but long-term consistency leads to improved health and well-being.
Resources & Next Steps:
Dr. Sarah and her team at Vera Health and Fertility can help evaluate and treat irregular cycles with a personalized, holistic plan.
📍 Westminster, Colorado
🌐 Schedule a consultation: verafertility.com
📧 Follow along: @verafertility on Instagram & TikTok
...more
14min
December 04, 2025Is Your Period Too Painful? Causes, Workup & Treatment Tips | Episode 12
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 the topic of painful cycles. She breaks down what a normal period looks like versus a painful cycle, explores the different causes, how to properly evaluate your pain, and shares treatment strategies to help reduce discomfort.
In This Episode, You’ll Learn:
💡 Definition & Differential Diagnosis
Normal periods should allow you to function without needing excessive pain relief.
Signs your cycle may be too painful: severe cramps requiring multiple ibuprofen doses, missed school/work, or reliance on heating pads for hours.
Potential causes include:
General inflammation (autoimmune issues, gut inflammation, leaky gut)
Endometriosis or scar tissue on/around the uterus
Adenomyosis (inflammation within the uterine walls)
Endometritis (infection inside the uterus)
Cervical inflammation
Vaginal dysbiosis or infection
🩺 Workup of a Painful Cycle
Labs: ANA, ESR, CRP to check for inflammation or autoimmune conditions
Gut health testing for leaky gut or bacterial overgrowth
Imaging: ultrasound or MRI to detect adenomyosis, cysts, or swelling
Procedures: biopsy, laparoscopy, or vaginal swabs to check for endometriosis, infections, and bacterial imbalances
Comprehensive evaluation is key, especially if prior treatments (like endometriosis surgery) did not fully relieve pain
🌿 Treatment & Management
Lifestyle & Nutrition: Anti-inflammatory diet (low sugar, high magnesium, leafy greens, protein), regular exercise for blood flow
Supplements: Omega-3, curcumin (turmeric), magnesium
Medical Interventions:
Surgery for endometriosis or scar tissue
Antibiotics and probiotics for endometritis or vaginal infections
Long-term inflammation management for adenomyosis
Advocate for yourself: proper evaluation can uncover treatable causes and significantly reduce period pain
Key Takeaways:
Painful cycles are not “normal”—you should be able to function on your period.
Multiple factors can contribute to pain, from gut inflammation to endometriosis and infections.
A thorough evaluation is essential to identify and treat underlying causes.
Lifestyle, diet, supplements, and medical interventions can all help reduce discomfort.
Resources & Next Steps:
If you experience painful periods, Dr. Sarah and her team at Vera Health and Fertility can provide a full evaluation and personalized plan to help you manage and reduce cycle pain.
📍 Westminster, Colorado
🌐 Schedule a consultation: verafertility.com
📧 Follow along: @verafertility on Instagram & TikTok
...more
19min
December 01, 2025You 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
...more
28min
November 27, 2025Navigating 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
...more
18min
November 24, 2025Male 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
...more
18min
November 20, 2025How 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
...more
18min

FAQs about Hormone Cafe:

How many episodes does Hormone Cafe have?

The podcast currently has 17 episodes available.