Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson explains how eating a balanced, protein-rich breakfast can support your hormones, metabolism, blood sugar, and energy throughout the day.

She discusses when to eat breakfast, how much protein to include, which common breakfast foods may contain more carbohydrates than expected, and how to build a morning routine that works for your body and lifestyle.

Dr. Pederson recommends eating breakfast within approximately one hour of waking.

Cortisol is naturally highest in the morning and gradually decreases throughout the day. Nourishing your body in the morning may help support your natural cortisol rhythm, metabolism, blood sugar, and energy.

If you do not feel hungry or have limited time, consider starting with a small amount of protein and eating a more complete breakfast when you arrive at work.

Dr. Pederson recommends aiming for approximately 20 to 30 grams of protein at breakfast. Some people may benefit from up to 35 grams.

Protein can help support:

Stable blood sugar

Sustained energy

Hormone production

Muscle health

A healthy metabolism

Fewer cravings

Less afternoon fatigue

Protein-rich breakfast options may include eggs, plain Greek yogurt, chicken or turkey sausage, bacon, beef sticks, or a high-quality protein shake.

Not everyone needs the same amount of carbohydrates at breakfast.

Some people feel great after a lower-carbohydrate breakfast, while others need a serving of quality carbohydrates to feel satisfied and energized.

Dr. Pederson recommends paying attention to how your body responds and pairing carbohydrates with protein, fat, and fiber whenever possible.

Balanced options may include:

Eggs with chicken or turkey sausage

Plain Greek yogurt with berries, chia seeds, or flax seeds

A protein smoothie with berries, greens, and seeds

Avocado toast paired with eggs or another protein

One pancake paired with eggs, bacon, or sausage

Some foods that appear healthy can contain more carbohydrates or added sugar than expected.

These may include:

Oatmeal

Granola

Flavored yogurt

Cereal

Bagels

Pancakes and syrup

Toast

Breakfast potatoes

Bananas and other fruit

You do not necessarily need to eliminate these foods, but portions matter. Pairing them with enough protein may help reduce blood sugar spikes and energy crashes.

If mornings are busy, preparing breakfast in advance can make a major difference.

Helpful options include:

Making protein smoothies the night before

Preparing several breakfasts at the beginning of the week

Keeping plain Greek yogurt available

Packing eggs, sausage, or other protein-rich foods

Eating a beef stick or small protein snack on the way to work

Dividing breakfast into two smaller meals

The best breakfast is one that supports your body and realistically fits into your routine.

Whenever possible, Dr. Pederson recommends trying a small amount of protein and carbohydrates before exercising.

However, some people do not tolerate food before a workout. In that case, pay attention to how you feel and consider using blood sugar data when appropriate.

If you exercise before eating, make sure you have a balanced, high-protein breakfast afterward rather than waiting until lunch.

Audit your breakfast for one week.

Ask yourself:

Am I eating within an hour of waking?

Am I getting 20 to 30 grams of protein?

Am I pairing carbohydrates with protein?

Does my breakfast keep me satisfied until lunch?

Do I experience a late-morning or afternoon energy crash?

Do I need to prepare breakfast the night before?

Experiment with small changes and pay attention to how your energy, hunger, cravings, and mood respond.

Dr. Pederson recommends eating breakfast within approximately one hour of waking.

Aim for 20 to 30 grams of protein at breakfast.

A protein-rich breakfast may support energy, blood sugar, hormones, and metabolism.

Carbohydrate needs vary from person to person.

Pair fruit, oatmeal, toast, granola, or other carbohydrates with adequate protein.

Flavored yogurt, cereal, bagels, pancakes, and granola may contain more carbohydrates or sugar than expected.

Preparing breakfast in advance can make a consistent morning routine easier.

If you exercise before breakfast, eat a balanced meal afterward.

The best breakfast is one that supports your body and works with your schedule.

If you need help creating a realistic, personalized nutrition plan, Vera Health & Fertility offers nutrition support for hormone health, fertility, PCOS, blood sugar balance, and overall wellness.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson explains why polycystic ovary syndrome, or PCOS, is now called polyendocrine metabolic ovarian syndrome, or PMOS.

She discusses why the original name was misleading, how PMOS affects much more than the ovaries, and why testing and treatment should be personalized to each woman’s hormones, metabolism, symptoms, and health goals.

The name polycystic ovary syndrome caused many people to believe the condition involved harmful ovarian cysts.

However, what appears on an ultrasound is typically a collection of small follicles that have not fully matured. PMOS more accurately reflects the condition’s effects on the endocrine, metabolic, ovarian, and reproductive systems.

The diagnostic criteria have not changed. The updated name provides a more complete understanding of the condition.

PMOS can disrupt communication between the brain and ovaries.

Changes in LH and FSH may affect follicle development, ovulation, and androgen production. This can contribute to long or unpredictable cycles, difficulty ovulating, elevated testosterone, and multiple small follicles on the ovaries.

Possible signs and symptoms include:

Irregular or absent periods

Long or unpredictable cycles

Difficulty ovulating

Elevated testosterone or other androgens

Acne

Unwanted facial or body hair

Scalp hair thinning

Weight or metabolic changes

Insulin resistance

Elevated cholesterol

Difficulty conceiving

Not every woman with PMOS experiences the same symptoms. Some women do not have insulin resistance, elevated testosterone, or weight gain.

A PMOS diagnosis generally requires two of the following three findings:

Irregular cycles or ovulatory dysfunction

Clinical or laboratory signs of elevated androgens

Multiple small ovarian follicles seen on ultrasound

A comprehensive evaluation may also include:

LH and FSH

Total and free testosterone

DHEA-S

Sex hormone-binding globulin

AMH

Fasting glucose and insulin

Hemoglobin A1c

Cholesterol and triglycerides

Thyroid testing

Pelvic ultrasound

Continuous glucose monitoring when appropriate

Women with PMOS are often told to eliminate carbohydrates and sugar, but this advice does not work for everyone.

Some women have insulin resistance, while others may already be eating too little, skipping meals, or restricting carbohydrates excessively. Dr. Pederson explains why nutrition should be based on each person’s blood sugar response, hormone levels, lifestyle, and individual needs.

The goal is to determine the right balance of protein, fiber, carbohydrates, and healthy fats rather than following a highly restrictive diet.

There is no single treatment plan for PMOS.

Depending on the patient, treatment may include:

Personalized nutrition changes

Blood sugar monitoring

Consistent sleep and exercise

Stress management

Supplements

Medication

Ovulation support

Hormone monitoring

Surgery in select cases

Dr. Pederson shares patient examples that demonstrate how different PMOS patterns require different approaches.

Managing PMOS before conception and during pregnancy is important because it may be associated with an increased risk of:

Miscarriage

Gestational diabetes

High blood pressure

Preeclampsia

Cesarean delivery

Preterm birth

Fetal growth concerns

A comprehensive preconception evaluation can help identify hormonal, metabolic, nutritional, and ovulatory concerns.

Determine whether you know when you ovulate and whether your cycles are predictable.

If you have irregular cycles, signs of elevated testosterone, insulin resistance, or a previous PCOS or PMOS diagnosis, ask your healthcare provider whether additional testing may be appropriate.

Consider discussing:

AMH

LH and FSH

Testosterone

Fasting glucose and insulin

Hemoglobin A1c

Pelvic ultrasound

Continuous glucose monitoring

PCOS is now called polyendocrine metabolic ovarian syndrome, or PMOS.

PMOS is a lifelong hormonal and metabolic condition, not only an ovarian or fertility concern.

The “cysts” associated with the previous name are typically small ovarian follicles.

PMOS can affect ovulation, fertility, blood sugar, skin, hair, mood, and long-term health.

A diagnosis generally requires two of three findings: ovulatory dysfunction, elevated androgens, or polyfollicular ovarian morphology.

Not everyone with PMOS has insulin resistance, elevated testosterone, or weight gain.

A low-carbohydrate diet is not appropriate for every patient.

Testing and treatment should be personalized to each woman’s symptoms, hormones, metabolism, and goals.

Long-term management can help support more predictable cycles, ovulation, energy, and overall health.

If you are experiencing irregular cycles, difficulty ovulating, elevated testosterone, insulin resistance, or other possible signs of PMOS, Vera Health & Fertility can provide a comprehensive evaluation and personalized treatment plan.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson explains why you can be iron deficient even when you have been told your bloodwork is normal.

She discusses the importance of testing ferritin, common symptoms and causes of low iron, and why identifying the root cause is just as important as replacing iron.

Iron deficiency and iron deficiency anemia are not the same.

You can have depleted iron stores while your red blood cell count and hemoglobin remain normal. Anemia may not develop until the deficiency becomes more severe.

This is why checking a complete blood count alone may not provide the full picture.

Iron is essential for carrying oxygen throughout the body and supporting energy production and neurological function.

Possible symptoms include:

Fatigue and weakness

Hair shedding

Feeling cold

Headaches

Shortness of breath

A racing heart or heart palpitations

Difficulty exercising

Brain fog and difficulty concentrating

Irritability or low mood

Restless legs

Craving ice

Dr. Pederson explains that low iron can be caused by:

Heavy or prolonged periods

Fibroids or uterine polyps

Irregular ovulation

Thyroid or hormonal concerns

Pregnancy

Restrictive diets

Vegetarian or vegan diets without careful iron planning

Gastrointestinal bleeding

Celiac disease, H. pylori, SIBO, or poor nutrient absorption

Replacing iron is important, but the underlying reason for the deficiency must also be identified and treated.

A complete iron evaluation may include:

Complete blood count, or CBC

Ferritin

Full iron panel

Transferrin saturation

Inflammatory markers when appropriate

Ferritin reflects stored iron, but inflammation can make it appear higher than it truly is. Dr. Pederson explains why clinicians should evaluate the full picture rather than relying on one number alone.

Iron requirements increase significantly during pregnancy because the body is producing more blood and supporting the growth of the placenta and baby.

Dr. Pederson recommends monitoring ferritin throughout pregnancy, especially when fatigue worsens or iron stores were low before conception.

Iron can come from both animal and plant-based foods.

Sources of heme iron include:

Red meat

Shellfish

Chicken

Organ meats

Plant-based sources include:

Lentils and beans

Tofu

Spinach and kale

Pumpkin seeds

Pairing iron-rich foods with vitamin C foods, such as bell peppers, broccoli, or citrus fruit, may help improve absorption.

Some patients may benefit from oral iron, while others may require an IV iron infusion because of severe deficiency, absorption concerns, side effects, or an inadequate response to supplements.

Iron dosing and treatment should be personalized and monitored by a qualified healthcare professional. Follow-up testing helps confirm whether iron stores are improving.

If you have symptoms of iron deficiency or have never had your ferritin checked, ask your healthcare provider whether you need:

A complete blood count

Ferritin

A full iron panel

If your iron is low, work with your provider to identify the root cause, create a treatment plan, and schedule follow-up testing.

You can be iron deficient without being anemic.

Ferritin is an important marker of stored iron.

Heavy periods, pregnancy, diet, and gut absorption issues can contribute to low iron.

Normal ferritin does not always rule out deficiency when inflammation is present.

Treatment may include dietary changes, oral supplements, or IV iron.

Finding and treating the root cause is essential.

Iron levels should be retested to make sure treatment is working.

If you are experiencing fatigue, hair loss, brain fog, heavy periods, shortness of breath, or other possible signs of iron deficiency, Vera Health & Fertility can provide a comprehensive evaluation and personalized treatment plan.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson shares how to create your best day and week without chasing perfection. She explains why extreme diets, cleanses, and short-term health plans often fail, even when you are highly motivated.

The real key to lasting health is building simple routines that you can maintain consistently. You’ll learn how to identify your goals, schedule healthy habits into your life, prepare for busy days, stabilize your energy, and use the 80/20 approach to create a healthier lifestyle that actually lasts.

Dr. Pederson shares the story of a patient who had tried countless strict diets, cleanses, fasting protocols, and supplements. She could follow almost any intense plan for a short time, but none of those routines were sustainable.

Eventually, she found herself feeling exhausted, stressed, and relying on fast food and sugar.

The problem was not a lack of dedication. The problem was a lack of sustainable consistency.

True health does not require perfection. It requires realistic habits that you can continue over time.

Dr. Pederson recommends aiming to make supportive choices about 80% of the time while leaving room for flexibility and enjoyment.

That may look like:

Prioritizing protein and vegetables most days

Preparing meals before a busy workday

Exercising consistently, even if the workout is short

Enjoying treats without guilt

Returning to your routine after an imperfect day

A flexible routine is often more sustainable than an overly strict plan.

Before creating your ideal schedule, write down five goals for your day or week.

Dr. Pederson shares several of her personal goals:

Eat approximately 80 grams of protein each day

Maintain steady energy throughout the day

Exercise three times per week

Make time for learning and personal growth

Spend intentional, high-quality time with her children and husband

Make each goal specific and realistic. Instead of saying, “I want to spend more time with my family,” you might schedule 20 minutes of focused time each day.

Goals are much more likely to happen when they have a specific place in your schedule.

Dr. Pederson walks through her own daily routine, which includes:

A short morning workout

Water first thing in the morning

A high-protein breakfast

Educational audiobooks during her commute

A prepared lunch with protein and vegetables

A protein-rich afternoon snack

Intentional family time

Evening preparation for the following day

Your ideal day does not need to look like hers. The goal is to create a routine that works with your schedule, energy, responsibilities, and priorities.

Dr. Pederson explains how she removes barriers before they have a chance to become excuses.

Her strategies include:

Setting out workout clothes the night before

Keeping weights and a workout app ready

Preparing lunch in advance

Packing protein-rich snacks

Keeping vitamins somewhere visible and convenient

Using her commute for hydration and learning

If you are not a morning person, use the evening to prepare. If you have more energy in the morning, schedule important habits earlier in the day.

Dr. Pederson shares how increasing protein and paying attention to her blood sugar helped improve her afternoon energy.

Her daily nutrition goals include:

A high-protein breakfast

Approximately 20 to 30 grams of protein at lunch

Two vegetables with lunch when possible

A balanced mix of protein, carbohydrates, and vegetables

A protein-rich snack for the drive home

Approximately 80 ounces of water throughout the day

She also discusses how continuous glucose monitoring helped her identify meals that caused her blood sugar to spike and crash.

Busy schedules can make it easy to skip meals, graze throughout the day, or reach for whatever is most convenient.

Preparing lunch in advance helps ensure that you have:

A reliable source of protein

Vegetables and fiber

Balanced snacks

Enough food to maintain steady energy

Even if you work from home, preparing lunch can help prevent constant snacking and make it easier to meet your nutrition goals.

Not every day needs to look the same. Dr. Pederson recommends planning your entire week so that recurring priorities have a dedicated place.

Her weekly routine includes:

Designated household and maintenance days

A scheduled date night

Daily lunch preparation

A larger weekly meal-prep session

Grocery shopping and planning meals for the week

Scheduled workouts and family time

Assigning certain activities to specific days can make your week feel more manageable and predictable.

You do not have to do everything alone.

If planning, meal preparation, or exercise is difficult for you, ask for support from:

Your spouse or partner

A friend

A roommate

A family member

A workout partner

A healthcare professional or dietitian

Use the people and resources around you to create routines that are easier to maintain.

This week, create your best day and your best week.

Start by writing down five specific goals. Then print seven copies of the daily planning worksheet and schedule those goals into each day.

Consider including:

Meals and meal preparation

Movement or workouts

Hydration

Vitamins or supplements

Personal growth and learning

Family and relationship time

Rest and activities you enjoy

Your schedule does not need to be perfect. The goal is to create a realistic plan that helps you stay consistent.

Consistency creates lasting change more effectively than extreme short-term plans.

The 80/20 approach allows you to prioritize your health without requiring perfection.

Specific goals are easier to achieve than vague intentions.

Healthy habits are more likely to happen when they are scheduled.

Preparing meals, snacks, clothes, and supplies in advance removes common barriers.

Protein, vegetables, hydration, and balanced meals may help support steadier energy.

Your ideal routine should work with your actual life.

Accountability and support can make healthy habits easier to maintain.

An imperfect routine you can continue is more valuable than a perfect plan you cannot sustain.

Download the daily planning worksheet (basic pdf or fillable pdf) in the episode notes and use it to create your best day and week.

If you need support creating realistic nutrition, hormone, or wellness goals, our team at Vera Health & Fertility can help. You can schedule an appointment with Dr. Pederson or work with our registered dietitian to develop a personalized plan that fits your needs and lifestyle.

📍 Westminster, Colorado

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.

Vitamin D does much more than support healthy bones. Dr. Pederson explains how healthy vitamin D levels may help:

Vitamin D plays an important role throughout every stage of reproductive health.

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.

Vitamin D can come from several sources, including:

Because food sources are limited and consistent sun exposure isn't always realistic, many adults require supplementation to maintain healthy levels.

If you're taking a vitamin D supplement, Dr. Pederson recommends choosing vitamin D3.

She explains that vitamin D3:

Knowing which form you're taking can make a significant difference in your results.

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.

Taking vitamin D correctly is just as important as taking it consistently.

Dr. Pederson recommends:

These simple strategies can help maximize absorption and effectiveness.

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.

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.

This week, schedule a vitamin D blood test if you haven't had one within the past year.

Be sure to:

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.

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.

One of the simplest ways to improve your mindset is through intentional reflection. Dr. Pederson recommends keeping a gratitude journal and writing down:

These daily habits can help shift your focus toward progress instead of perfection.

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:

Healing is easier when you allow your village to support you.

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.

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.

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.

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.

Start a gratitude journal this week.

Each day, write down:

At the end of the week, reflect on how this practice has influenced your mindset and helped you focus on progress instead of perfection.

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.

Think of surgery like training for a marathon. In the month leading up to surgery, focus on:

Preparing your body ahead of time can support a smoother recovery.

During your pre-operative visit, your provider will:

Come prepared with a list of questions and an updated medication and supplement list.

To help your surgery go smoothly:

Planning ahead can make recovery much easier.

Dr. Pederson recommends:

Proper nutrition before surgery helps provide the energy your body needs for healing.

On the day of surgery:

Knowing what to expect can help ease anxiety before surgery.

Immediately after surgery you can expect:

Bringing nourishing snacks, bone broth, or electrolytes may help you feel more comfortable after surgery.

Recovery isn't just about resting—it's about moving appropriately.

Dr. Pederson recommends:

These habits help reduce complications and support healing.

Contact your care team if you experience:

Knowing what is normal—and what isn't—can help you recover safely.

Healing happens in stages:

Rest, nourishing food, hydration, and support from family or friends all play an important role in recovery.

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.

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

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.

When you’re exhausted, inflamed, or struggling with fertility, it’s natural to want the fastest solution possible.

But true healing often means:

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.

The goal is not just getting pregnant — it’s feeling amazing while doing it.

A healthier body supports:

Healing now creates a stronger foundation for the future.

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:

The goal is balance, not perfection.

It’s okay to have comfort foods or “cheat meals.”

What matters is:

Consistency matters more than perfection.

As you become healthier, some people may judge your choices.

You may hear comments about:

Dr. Pederson explains why you cannot build your life around other people’s opinions when it comes to your health.

Healthy food and wellness habits may cost more upfront, but they are investments in your future.

You are investing in:

Your future health is worth prioritizing.

Your journey does not need to look like anyone else’s.

Whether it’s exercise, nutrition, fertility, or healing:

You do not have to prove yourself to anyone.

Healthy habits can positively influence the people around you.

Supportive relationships may include:

Protect your peace and prioritize relationships that empower you.

Healing journeys can feel exhausting and discouraging.

But your mindset matters.

Dr. Pederson reminds listeners:

You are your own biggest advocate.

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.

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

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.

Your gut depends on more than what you eat.

Your digestive tract physically has to move food through the body.

Movement supports:

Even a 10-minute walk after meals can help digestion and blood sugar regulation.

Certain movements can mechanically help move gas and stool through the intestines.

Helpful practices include:

These movements also help calm the nervous system and support parasympathetic activity.

Deep belly breathing improves:

Your digestion works best when your body feels safe and calm.

Gentle bouncing or jumping movements can:

Mini trampolines, jumping jacks, or even light bouncing can be surprisingly effective.

More fiber is not always better.

If you suddenly increase fiber intake too quickly:

Introduce new fibers gradually and allow your gut bacteria time to adjust.

Ginger can naturally support digestion and reduce bloating.

Options include:

Warm ginger tea after meals can help stimulate gastric emptying and calm nausea.

Constant snacking can interfere with digestion.

Your gut benefits from:

Meal spacing supports both blood sugar balance and digestive function.

Magnesium citrate may help:

It can be taken as a powder, liquid, or capsule depending on preference.

Castor oil packs may help improve:

Using castor oil with heat can support abdominal blood flow and calming.

Chronic stress directly affects the gut microbiome and digestive function.

High stress can lead to:

Practices like meditation, reading, yoga, and mindfulness help support digestion through nervous system regulation.

Not everyone needs probiotics all the time.

Taking the wrong probiotic can sometimes worsen imbalance.

Ideally:

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.

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

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.

Electrolytes play an important role in:

The key electrolytes include sodium, potassium, magnesium, and calcium.

Common symptoms include:

These symptoms may improve with proper hydration and electrolyte replacement.

Not necessarily.

Electrolytes can be especially helpful if you:

Daily high-sodium electrolyte drinks aren't necessary for everyone.

Dr. Pederson recommends electrolytes:

Pairing electrolytes with a high-protein snack may also help support energy.

The right amount of sodium depends on your needs.

Choosing the appropriate sodium level can help support hydration without overdoing it.

Many electrolyte powders contain:

Dr. Pederson recommends choosing an unflavored electrolyte or one made with simple, recognizable ingredients and sweetening it yourself if desired.

A high-quality electrolyte should contain:

The simpler the ingredient list, the better.

Look for products that:

Dr. Pederson explains why keeping supplements simple can help avoid overconsuming ingredients you may already be getting elsewhere.

Dr. Pederson shares the reasoning behind Vera's electrolyte formula, including:

The goal was to create a clean, daily electrolyte option made with recognizable ingredients.

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.

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