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

In this episode of The Hormone Café, Dr. Sarah Pederson explains how to choose a high-quality protein powder and why reading ingredient labels matters. She breaks down the differences between protein sources, how much protein your body actually needs, and the ingredients she recommends avoiding if you're trying to support your metabolism, hormones, and overall health.

Protein plays an essential role in:

Dr. Pederson emphasizes that food should always be your primary protein source, with protein powder used to supplement when needed.

Not all protein powders are created equal.

Dr. Pederson explains:

Protein needs vary based on your goals and stage of life.

Higher protein intake may be beneficial if you are:

Dr. Pederson also explains why protein recommendations are based on kilograms, not pounds.

Instead of eating most of your protein at one meal, aim to:

Consistent protein intake supports muscle growth, energy, and blood sugar balance.

A quality protein powder should:

The fewer unnecessary ingredients, the better.

Many protein powders contain ingredients you may not want, including:

Dr. Pederson encourages choosing products with recognizable, minimally processed ingredients whenever possible.

Many flavored protein powders contain:

Dr. Pederson discusses why she prefers avoiding artificial sweeteners and instead recommends choosing unflavored protein powders or those sweetened with small amounts of real sugar if desired.

After reviewing countless products on the market, Dr. Pederson developed Vera's protein powder with:

The goal was to create a simple, plant-based protein with a complete amino acid profile and minimal ingredients.

Take a look at the protein powder you're currently using. Read the ingredient label, calculate your daily protein needs, and see whether you're meeting your goals through whole foods and quality protein sources.

If you're unsure how much protein you need or want personalized nutrition guidance, our team is here to help. We offer individualized nutrition counseling and evidence-based recommendations to support hormone health, fertility, metabolism, and overall wellness.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how to evaluate a prenatal vitamin from a clinical perspective and why many prenatals on the market fall short.

She walks through exactly what nutrients matter, what forms your body can actually use, what’s commonly missing, and what to avoid so you can confidently choose a prenatal that truly supports your hormones, fertility, and early pregnancy.

In This Episode, You’ll Learn

🧬 Why Prenatals Matter More Than You Think

⚠️ Why Many Prenatals Fall Short

🧠 Folate vs Folic Acid

💊 Key Nutrients to Look For

🧠 Common Nutrient Gaps

🌞 Vitamin D & Personalization

🚫 What to Avoid

🥗 Food Still Comes First

Weekly Challenge

Key Takeaways

Resources & Next Steps

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down why sleep is one of the most powerful, yet overlooked, tools for hormone balance and fertility.

She explains how poor sleep directly impacts ovulation, egg quality, blood sugar, cortisol, and overall energy and shares simple, practical ways to improve your sleep starting tonight.

In This Episode, You’ll Learn

😴 Why Sleep Is Critical for Hormones

🔁 The Link Between Sleep & Cortisol

💉 Blood Sugar & Insulin Effects

🧬 Sleep & Egg Quality

⚠️ Signs Your Sleep May Be Affecting You

🌙 How to Improve Your Sleep

🛏️ Create a Sleep-Friendly Routine

Weekly Challenge

Key Takeaways

Resources & Next Steps

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson dives into one of the most overlooked tools in hormone and fertility health: learning how to truly listen to your body.

Through a powerful patient case, she explains how ignoring symptoms, pushing through discomfort, or following “one-size-fits-all” advice can actually delay healing and how tuning into your body can change everything.

In This Episode, You’ll Learn

🧠 Why We’re Taught to Ignore Our Bodies

⚠️ Signs You’re Not Listening to Your Body

💛 Your Body Is Always Giving Feedback

🧬 Why Personalization Matters

🔁 When to Go Back to the Basics

📊 The Power of Tracking

🌱 Gentle Adjustments Over Time

Weekly Challenge

Key Takeaways

Resources & Next Steps

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson walks through one of the most discouraging parts of a health or fertility journey: feeling like you’re doing everything right, but nothing is changing.

Through a real patient case, she explains why progress can stall and how to reset your approach without burning out or giving up on your body.

In This Episode, You’ll Learn

😔 Why Feeling “Stuck” Is So Common

🧬 There May Be More Than One Root Cause

⚠️ Don’t Assume It’s Just One Diagnosis

⏳ Give Your Body Time to Heal

⚖️ Avoid the “Do Everything” Trap

🔁 Go Back to the Basics

📊 Use Data to Guide You

Weekly Challenge

Key Takeaways

Resources & Next Steps

📍 Westminster, Colorado