Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation.

Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This episode focuses on practical strategies to support hormones, blood sugar, and energy while on the go.

In This Episode, You’ll Learn

✈️ Why Travel Can Throw You Off

🥩 Prioritize Protein

Aim for protein at meals to support energy and blood sugar.

Examples:

🥗 Eat in This Order

1️⃣ Vegetables first

This can help reduce crashes and cravings.

💧 Stay Hydrated

🛒 Prep Ahead

Pack snacks or stop at a grocery store for:

🍽️ Make Better Restaurant Choices

🚶‍♀️ Keep Moving

😴 Protect Sleep

Key Takeaways

Resources & Next Steps

Need help with hormones, fatigue, or nutrition? Vera Health & Fertility offers personalized care plans.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how exercise impacts hormone balance and why more is not always better.

While movement is essential for overall health, the wrong type, intensity, or frequency of exercise can actually disrupt hormones, slow metabolism, and affect fertility.

This episode focuses on how to use exercise strategically to support cortisol, blood sugar, and reproductive hormones, without over-stressing the body.

In This Episode, You’ll Learn

🏃‍♀️ Exercise Is a Stress Signal

But too much intensity or frequency can:

The goal is to feel energized after a workout, not depleted.

⚖️ The 3 Key Hormone Systems Affected by Exercise

1️⃣ Cortisol (Stress Hormone)

Your body loses weight and balances hormones best when it feels safe and nourished.

2️⃣ Insulin & Blood Sugar

To support stable glucose:

3️⃣ Reproductive Hormones

Movement should support hormone production, not deplete it.

🚨 Signs Your Workout May Be Hurting Your Hormones

These are indicators that your routine may need adjusting.

💪 What Balanced Exercise Looks Like

A hormone-friendly routine includes:

Consistency and balance are more important than intensity.

🥗 Fueling Your Workouts Properly

Before workouts:

After workouts:

Daily target:

Proper fueling helps regulate cortisol and stabilize blood sugar.

🧬 Personalizing Your Exercise

Your ideal routine depends on your hormone profile:

Exercise should be tailored to your body, not a one-size-fits-all plan.

🧘‍♀️ Supporting Recovery & Sleep

Helpful practices include:

Avoid high-intensity workouts late at night.

Key Takeaways

Resources & Next Steps

The team at Vera Health & Fertility can help you test your hormones and create a personalized plan.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson discusses environmental and lifestyle endocrine disruptors and how they can influence hormone balance, fertility, and long-term health.

While we are exposed to thousands of environmental chemicals every day, Dr. Pederson emphasizes that the goal is not fear or perfection. Instead, this episode focuses on simple, practical changes that can meaningfully reduce exposure without creating anxiety or overwhelm.

Dr. Pederson explains what endocrine disruptors are, how they affect hormone signaling, and the most common sources of exposure in daily life, along with realistic strategies for supporting the body’s natural detox pathways.

In This Episode, You’ll Learn

🔬 What Endocrine Disruptors Are

Endocrine disruptors are chemicals that interfere with hormone signaling in the body.

They may:

Because hormones operate at very small concentrations, even small chemical exposures can influence hormonal signaling.

These disruptions may be associated with:

Why This Matters for Fertility

Many endocrine-disrupting chemicals act as xenoestrogens, which are substances that mimic estrogen in the body.

This can affect:

Reducing exposure helps support healthy hormone signaling and reproductive function.

The 5 Most Common Endocrine Disruptors

1️⃣ BPA & Bisphenols

Found in:

Why they matter:

2️⃣ Phthalates

Found in:

Why they matter:

3️⃣ Parabens

Found in:

Why they matter:

4️⃣ PFAS (“Forever Chemicals”)

Found in:

Why they matter:

5️⃣ Pesticides

Found in:

Why they matter:

The 80/20 Rule for Reducing Exposure

It is impossible to avoid all environmental chemicals, and the goal is not perfection.

Instead, focus on reducing the biggest exposures most of the time.

80% of the time: choose healthier options

Your body has natural detox pathways that can process small exposures.

Simple Changes That Make the Biggest Impact

1️⃣ Avoid Heating Food in Plastic

Heat increases chemical leaching from plastics into food.

Instead use:

2️⃣ Use Glass or Stainless Steel Water Bottles

Plastic water bottles can release bisphenols and plasticizers, especially when exposed to heat.

Choosing glass or stainless steel reduces daily exposure.

3️⃣ Reduce Canned Foods

Many cans contain BPA-based linings.

Look for:

4️⃣ Choose Fragrance-Free Personal Care Products

Many scented products contain phthalates and parabens.

Look for labels that say:

If a product contains fragrance, choose ones with natural ingredients you recognize.

5️⃣ Wash Produce Thoroughly

Pesticide exposure can be reduced by:

Support Your Body’s Detox Pathways

Even when exposures occur, the body has natural detoxification systems.

Support these systems by focusing on:

A healthy liver, gut, and kidneys help the body process and eliminate environmental chemicals efficiently.

Key Takeaways

Resources & Next Steps

If you're trying to balance your hormones, improve fertility, or optimize your health, understanding environmental exposures can be an important step.

The team at Vera Health & Fertility is here to support you.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson shares the philosophy behind The Vera Way — a comprehensive, root-cause approach to helping women understand their bodies, balance hormones, and optimize fertility naturally.

At Vera Health & Fertility, the goal is to empower women with the knowledge and tools to truly understand what their bodies need. When you understand your hormones, metabolism, anatomy, and overall health, you can make informed decisions that support your fertility and long-term wellness.

Dr. Pederson walks through six key areas every woman should understand about her body, explaining how each one plays a critical role in hormone balance, energy, and reproductive health.

In This Episode, You’ll Learn

🔥 The Vera Way: A Root-Cause Approach to Hormone Health

At Vera Health & Fertility, the focus is on understanding the whole body — not just treating symptoms.

This approach looks at:

By understanding these systems together, women can optimize hormone balance and support natural fertility.

1️⃣ Understand Your Unique Hormone Profile

Every woman has a unique hormone pattern, and understanding it is essential for balancing hormones and optimizing fertility.

Key hormones to evaluate include:

Rather than relying on a single lab value, it’s important to evaluate your entire endocrine system.

Hormones should also be tested multiple times throughout the menstrual cycle, such as:

Advanced hormone monitoring tools can also help track daily hormone patterns, including:

Tracking hormones over time helps women understand how lifestyle changes directly impact ovulation and hormone balance.

2️⃣ Know Your Anatomy and Uterine Health

Hormones are only one part of fertility. Anatomy and reproductive structure are equally important.

A pelvic ultrasound can evaluate:

Other important diagnostic tools include:

Hysteroscopy

Endometrial Biopsy

Fallopian Tube Testing (HSG or Foam Study)

3️⃣ Know Your Nutritional Status

Your body needs the right nutrients to produce hormones and support egg quality.

Testing may evaluate:

These nutrients play critical roles in:

Food diversity is especially important for women, including:

4️⃣ Understand Your Metabolism

Every person’s metabolism functions differently.

Some people have:

Understanding metabolism helps tailor nutrition, exercise, and lifestyle strategies.

Tools that help evaluate metabolism include:

Continuous Glucose Monitoring (CGM)

Heart Rate Variability (HRV) Tracking

These tools provide insight into how your body responds to food, stress, and exercise.

5️⃣ Know Your Gut Health

Your gut plays a critical role in:

Even if you're eating well, nutrients cannot be absorbed properly if gut health is compromised.

A comprehensive stool test can evaluate:

Optimizing gut health helps improve hormone balance, energy levels, and fertility outcomes.

6️⃣ Prioritize Mental and Emotional Health

Your mental and emotional health directly affects hormone balance and fertility.

Chronic stress can impact:

Identifying stress patterns can be extremely helpful.

For example, some people experience specific daily stress spikes tied to work, responsibilities, or lifestyle patterns.

It's important to develop healthy stress-management strategies, such as:

Addressing limiting beliefs and emotional stress is an important part of healing.

Fertility and hormone health are not just physical — they are deeply connected to emotional wellbeing.

Key Takeaways

Resources & Next Steps

If you want support understanding your body and optimizing your hormone health, the team at Vera Health & Fertility is here to help.

📍 Westminster, Colorado

Dr. Pederson breaks down how cortisol should naturally function throughout the day, the different patterns of cortisol imbalance, and practical daily habits that help restore a healthy stress response. From morning light exposure to balanced meals and nighttime routines, this episode provides simple strategies to support adrenal health and stabilize your circadian rhythm.

Understanding and supporting your cortisol rhythm can be a powerful step toward improving energy, hormone balance, and fertility.

In This Episode, You’ll Learn

🔥 What the HPA Axis Is

The HPA axis stands for:

This communication pathway between the brain and adrenal glands regulates your body’s:

When this system becomes dysregulated, cortisol patterns can shift and begin affecting hormone production and overall health.

1️⃣ Why Cortisol Matters for Hormone Health

Chronic stress and cortisol imbalance can impact several key systems in the body, including:

When the body perceives ongoing stress, it prioritizes survival over reproduction, which can suppress hormone production and disrupt fertility.

2️⃣ The Ideal Cortisol Rhythm

Healthy cortisol levels follow your natural circadian rhythm.

A balanced pattern looks like:

Morning:

Midday:

Evening:

Night:

You can think of cortisol like the sun — rising in the morning and setting in the evening.

3️⃣ Four Common Cortisol Imbalance Patterns

High Cortisol Pattern

Cortisol stays elevated throughout the day.

Common symptoms:

Common drivers:

Low Cortisol Pattern

Cortisol is consistently low due to prolonged stress.

Common symptoms:

Flat Cortisol Curve

Cortisol still follows a rhythm but remains low all day.

Symptoms may include:

Inverted Cortisol Rhythm

Cortisol is low in the morning and high at night.

Common symptoms:

This pattern is very common in women experiencing chronic stress, sleep disruption, or blood sugar imbalance.

4️⃣ How Cortisol Testing Works

Cortisol patterns can be evaluated using salivary hormone testing, such as:

These tests measure cortisol at multiple times throughout the day to determine your unique cortisol pattern and guide personalized treatment.

5️⃣ Morning Habits That Support Adrenal Health

Get Morning Light

Get natural light within 30 minutes of waking. Even 5–10 minutes outside can help regulate your circadian rhythm and cortisol awakening response.

Eat Protein Within One Hour of Waking

Start your day with 20–30 grams of protein to stabilize blood sugar and cortisol levels.

Examples include:

Delay Caffeine

Wait 60–90 minutes after waking before drinking coffee.

Caffeine immediately upon waking can exaggerate cortisol spikes and lead to energy crashes later in the day.

6️⃣ Midday Habits for Stable Energy

Balance Your Meals

Each meal should include:

This combination helps maintain stable blood sugar and prevent cortisol spikes.

Take Short Stress Breaks

Taking 2–3 short resets during the day helps regulate your nervous system.

Examples include:

Exercise Appropriately

Exercise supports cortisol balance when done in moderation.

Helpful options include:

Excessive HIIT or intense cardio can worsen cortisol imbalance, especially if you are already fatigued or under-fueled.

7️⃣ Evening Habits for Lower Cortisol

Reduce Evening Stimulation

High stimulation at night can elevate cortisol and disrupt sleep.

Helpful strategies:

Support Your Nervous System

Encourage parasympathetic (“rest and digest”) activity before bed.

Helpful practices include:

These habits help lower cortisol and allow melatonin to rise naturally.

Key Takeaways

Resources & Next Steps

If you're experiencing fatigue, sleep disruption, or hormone imbalance, testing your cortisol levels can provide valuable insight into your body’s stress response.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most practical skills for hormone health: how to read a nutrition label. With so many foods marketed as “healthy,” it can be difficult to know what actually supports stable blood sugar, hormone balance, and fertility.

Dr. Pederson explains why the front of the package can be misleading and teaches you exactly what to look for when you flip a product over. From identifying hidden sugars to understanding protein-to-carbohydrate ratios, this episode gives you simple tools to make smarter food choices in just a few seconds.

Learning how to read a nutrition label empowers you to quickly identify foods that support your metabolism, hormone balance, and overall health.

In This Episode, You’ll Learn:

🔥 Why Food Labels Matter for Hormone Health

1️⃣ Don’t Trust the Front of the Package

Do not automatically mean a food supports hormone health or stable blood sugar.

Tip: Always flip the package over and check the ingredients and nutrition panel.

2️⃣ Hidden Sugars to Watch For

Even “natural sugars” can spike blood sugar and trigger insulin responses.

3️⃣ Artificial Sweeteners and Sugar Alcohols

These can disrupt the gut microbiome, increase sugar cravings, and still affect insulin signaling.

Rule of Thumb: If you’re going to eat sugar, eat real sugar in moderation rather than artificial substitutes.

4️⃣ Fiber and Carbohydrate Quality

What to look for:

Examples of high-quality carb sources:

Fiber supports gut health, blood sugar stability, and estrogen detox pathways.

5️⃣ The Protein-to-Carbohydrate Ratio

Ideal guideline:

Example:

This helps maintain stable blood sugar, improve satiety, and prevent energy crashes.

6️⃣ Added Sugar Limits

Ideal targets:

Common foods with hidden added sugar:

7️⃣ The Ultra-Processed Food Test

Ingredients to limit include emulsifiers and stabilizers such as:

The more unfamiliar ingredients a product contains, the more processed it likely is.

8️⃣ The 10-Second Grocery Store Rule

These quick checks can help you make better choices even when shopping quickly.

Key Takeaways:

Learning to read food labels empowers you to support your hormones, metabolism, and fertility with every meal.

Resources & Next Steps:

If you want help creating a personalized nutrition plan to support your hormone health or fertility goals, our team can help.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson dives into one of the hottest nutrition topics: protein. She explains why protein is essential for hormone balance, fertility, and overall health. Learn how much protein you need, the best sources, where to avoid hidden pitfalls, and practical strategies to incorporate protein throughout your day.

In this episode of The Hormone Café, Dr. Sarah Pederson explains Mast Cell Activation Syndrome (MCAS), a hidden immune condition that can affect hormone balance, ovulation, and fertility. She breaks down the symptoms, triggers, and treatment strategies that can help manage MCAS and optimize long-term health and reproductive outcomes.

In this episode of The Hormone Café, Dr. Sarah Pederson explains how chronic inflammation can quietly interfere with ovulation, implantation, and miscarriage risk. She breaks down the five major sources of inflammation that impact fertility—and exactly how to evaluate and treat each one.

Inflammation isn’t just a buzzword. It can directly suppress hormones, impair egg quality, and prevent implantation.

In this episode of The Hormone Café, Dr. Sarah Pederson explains why the uterine lining (endometrium) is one of the most important—and most overlooked—parts of fertility and women’s health. She breaks down how a healthy lining forms each month, what symptoms signal a problem, how we evaluate it, and the treatments that can restore implantation and reduce miscarriage risk.