In this episode of The Hormone Café, Dr. Sarah Pederson is joined again by Kelly Sinning, licensed professional counselor and perinatal mental health specialist, to explore how women’s mental health fluctuates across the menstrual cycle. From hormonal highs and lows to how to communicate needs with partners and friends, this episode provides actionable insights for thriving mentally and emotionally throughout your cycle.

💬 Talking About Your Cycle with Friends and Partners

Key strategies:

❤️ Aligning Needs with Hormonal Phases

Understanding the cycle allows better mental health and relationship dynamics:

By planning and communicating your needs during each phase:

🧠 Hormonal Fluctuations and Mental Health

Planning for each phase reduces guilt, pressure, and stress.

🌿 Thriving Through the Cycle

Kelly emphasizes that leaning into these biological patterns improves mental health and overall alignment with your body.

Key Takeaways:

Resources & Next Steps:

If you find certain phases of your cycle mentally or emotionally challenging, a mental health professional specializing in perinatal and hormonal health can provide guidance.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson is joined by Kelly Sinning, licensed professional counselor and certified perinatal mental health specialist, to discuss the emotional and relational challenges that often arise during the fertility journey. From shifting friendships to strain within marriage, the two-week wait, and repeated disappointment, this episode offers practical, compassionate tools to protect your mental health during a season that is often filled with highs, lows, and invisible grief.

At Vera, mental health is considered just as essential as physical and hormonal health when navigating fertility.

🤍 How Fertility Changes Friendships

Kelly explains that fertility struggles often shift relationships in unexpected ways.

Common experiences include:

These changes are normal and often temporary. Fertility is a season that comes with different emotional needs.

Key takeaway:

You do not need to show up the same way in every season of life.

💬 Letting Go of Guilt in Relationships

Many people push themselves to attend events or overextend emotionally, which often leads to:

Instead:

Most friends respond with understanding when given context.

❤️ How Fertility Impacts Your Relationship with Your Spouse

Trying to conceive often changes intimacy and connection.

Common challenges include:

This does not mean the relationship is failing — it means the season has changed.

🔑 Redefining Connection During Fertility

If sex no longer feels like the primary form of connection, alternatives may include:

Connection can evolve without disappearing.

🗣️ How to Have Hard Conversations with Your Partner

One of the most important tools discussed is having conversations about how to have the conversation.

Consider:

This reduces defensiveness and emotional shutdown.

🧠 Understanding Different Coping Styles

Men and women often cope differently during fertility challenges.

Common patterns:

Neither response is wrong — they are different coping mechanisms.

Awareness of these differences reduces resentment and miscommunication.

⏳ Surviving the Two-Week Wait

The two-week wait is one of the most emotionally taxing parts of fertility.

Helpful strategies include:

You will still think about pregnancy — but shared mental space helps.

🧪 Be Honest About How You Test

Kelly emphasizes being realistic about pregnancy testing habits.

If you:

There is no “right” way — only what is honest for you.

Planning ahead helps reduce emotional spirals after negative tests.

🛠️ Plan for Disappointment (Without Losing Hope)

Planning for how you’ll care for yourself after a negative test is not pessimistic — it is protective.

Ask yourself:

Self-care is one of the few things you can control during fertility.

🌊 The Emotional Rollercoaster of Fertility

Fertility is marked by:

This is normal.

Trying to force stability during an inherently unstable season often increases distress.

Instead:

💔 Fertility as Invisible, Prolonged Grief

Every cycle without pregnancy can feel like a loss.

This grief is:

Support is essential — not optional.

Seek out:

You do not have to carry this alone.

Fertility changes relationships — and that’s okay.

Protecting your mental health is not selfish.

Connection with your partner may look different during this season.

Planning for hard moments reduces emotional overwhelm.

Support and community are critical during fertility challenges.

Resources & Next Steps:

If fertility feels emotionally overwhelming, working with a mental health professional trained in perinatal and fertility-related care can be life-changing.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, breaks down why gut health is foundational to hormone balance, fertility, and overall well-being. From how often you should be pooping to advanced gut testing and treatment options, this episode explains how digestion, absorption, inflammation, and the gut microbiome directly impact your hormones and reproductive health.

At Vera, gut health is never overlooked. If your body cannot properly digest and absorb nutrients, it cannot make hormones correctly — no matter how healthy your diet may be.

In This Episode, You’ll Learn:

💩 What a “Healthy Gut” Actually Looks Like

A healthy gut means:

You should never:

If these symptoms are present, your gut needs to be tested.

🧠 Why Gut Health Is Critical for Hormones & Fertility

🧪 How to Test Your Gut

The most comprehensive tool is a stool (poop) test, which is done at home and mailed to a lab.

Gut testing evaluates:

Additional testing may include:

🥗 Why Elimination Diets Often Fail

Dr. Pederson explains that diets like Whole30 or randomly cutting gluten or dairy are often too broad and not actionable long-term.

Food sensitivity testing allows:

This creates empowerment — not restriction.

⚙️ Common Gut Issues Seen in Fertility Patients

🔹 Poor Digestion

🔹 Leaky Gut & Inflammation

🔹 Parasites & Infections

🔹 Bacterial Overgrowth

🦠 Why Probiotics Are Not One-Size-Fits-All

Gut testing determines:

Key beneficial bacteria discussed:

🌾 The Role of Fiber & Short-Chain Fatty Acids

Prebiotic, fiber-rich foods include:

📖 Patient Case Study: Healing the Gut to Restore Fertility

Dr. Pederson shares a powerful case of a patient who:

Treatment included:

After 3 months:

🍽️ Daily Habits That Support Gut Health

Gut health is essential for hormone balance and fertility.

If you struggle with bloating, constipation, hormone imbalances, or unexplained infertility, comprehensive gut testing may be the missing piece.

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, dives deep into PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder). She explains why PMS is not normal, explores the root causes behind luteal-phase mood and physical symptoms, and outlines a comprehensive, holistic framework for treatment — from nutrition and lifestyle to supplements, hormone testing, and medical therapies.

In This Episode, You’ll Learn:

💡 What PMS and PMDD Actually Are

🩺 Root Causes of PMS & PMDD

🍽️ How to Eat During the Luteal Phase

🥑 Anti-Inflammatory Foods That Reduce PMS Symptoms

🧠 Why Blood Sugar Matters for Mood

🧪 Hormone Testing for PMS & PMDD

⚖️ Common Hormone Imbalances Linked to PMS

🌿 Supplements Used for PMS & PMDD (Based on Labs)

⚠️ Important Note on Supplements

💊 Medical Treatment Options (When Needed)

🏃 Lifestyle Factors That Matter in the Luteal Phase

🧬 Real Patient Case Highlight

Key Takeaways:

Luteal-phase symptoms are signals of deeper hormonal, metabolic, or inflammatory issues.

Targeted nutrition, hormone testing, supplements, and — when needed — medical therapy can dramatically improve symptoms.

Feeling amazing every day is possible with the right support.

Resources & Next Steps:

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined again by registered dietitian Callie to discuss how nutrition and lifestyle choices can significantly reduce period pain. They cover anti-inflammatory foods, key nutrients for cramp relief, what to limit during your cycle, and how to support your body throughout the entire menstrual cycle so your period doesn’t disrupt your life.

In This Episode, You’ll Learn:

💡 Foods That Help Reduce Period Pain

Starting these foods before your period begins can help prevent pain rather than just reacting to it.

🩺 Foods to Limit During Your Period

🍓 How to Handle Period Cravings Without Worsening Pain

🌿 What to Eat Throughout Your Entire Cycle to Prevent Pain

🚶 Lifestyle Tips to Reduce Period Pain

🍵 Helpful Teas for Menstrual Support

Key Takeaways:

Resources & Next Steps:

📍 Westminster, Colorado

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, sits down with registered dietitian Callie to discuss how nutrition directly impacts fertility, hormone balance, and preparation for conception. Whether you are actively trying to conceive or simply want to optimize hormone health for future fertility, this episode breaks down exactly how to eat to support your body.

At Vera, nutrition is always the foundation. Food comes first, and everything else builds on top of a strong nutritional base.

In This Episode, You’ll Learn:

🍳 Go-To Foods to Optimize Fertility

🧠 Key Nutrients for Hormone Balance & Conception

⚖️ What If You Don’t Like Fish?

🥩 Does Food Quality Matter? (Short Answer: Yes)

🍽️ What a Fertility-Friendly Plate Should Look Like

Healthy fats are critical because fat is the precursor to hormone production and helps reduce cravings and blood sugar swings.

⏰ Daily Habits That Support Fertility

🍳 What If You’re “Not a Breakfast Person”?

🛒 Grocery Store Tips for Fertility Nutrition

🚫 Foods to Limit When Trying to Conceive

Better options include:

🐟 Fish & Mercury Awareness

Key Takeaways:

Protein, healthy fats, and blood sugar stability are critical.

Food quality matters just as much as food quantity.

Small, consistent habits create big hormonal shifts over time.

There is no “all or nothing” approach — balance is key.

Resources & Next Steps:

📍 Westminster, Colorado

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

🍳 How to Build a PCOS-Friendly Breakfast

🩺 Eating for Insulin Resistance

🚶 The Power of Movement for Blood Sugar Control

🥦 What “Low Carb” and “Low Sugar” Really Means for PCOS

⚖️ Weight Loss Tips for PCOS

💧 Hydration Guidelines

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

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)?

🩺 Why Cervical Mucus Matters

✅ How to Know if Cervical Mucus is High-Quality

🌿 How to Improve Cervical Mucus

Key Takeaways:

Resources & Next Steps:

#CervicalMucus #Fertility #HormoneBalance #Ovulation #WomenHealth #HormoneCafe #VeraFertility #CycleTracking #HealthyHormones

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?

🩺 Signs & Diagnosis

🌿 Managing PCOS

Key Takeaways:

Resources & Next Steps:

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?

🩺 How Do You Know if You Are Ovulating?

⚠️ Types of Ovulation Dysfunction

🌿 Treatment of Ovulation Dysfunction

Key Takeaways:

Resources & Next Steps:

#Ovulation #Fertility #HormoneBalance #LUFSyndrome #LutealPhaseDefect #Anovulation #PCOS #WomenHealth #HormoneCafe #VeraFertility