Hormone Cafe

Hormone Cafe

By Sarah PedersonAlternative HealthHealth & Fitness
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Hormone Cafe episodes

  • Mental Health & Your Cycle: Understanding Mood Changes, Communication, and Self-Care | Episode 23

    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.

    In This Episode, You’ll Learn:

    💬 Talking About Your Cycle with Friends and Partners

    • With friends: opening up often encourages mutual sharing, creating understanding and support.
    • With partners: conversations require context, clear explanation, and understanding of differences in perception.
    • Men and women experience emotional rhythms differently — women operate on a 28-day cycle, men on a 24-hour clock.

      • Key strategies:

      • Explain what different phases of your cycle feel like
      • Give concrete guidance for your needs (e.g., “I just want to rest tonight”)
      • Use humor and timing strategically
      • Help partners anticipate moods rather than reacting to them

        • ❤️ Aligning Needs with Hormonal Phases

        Understanding the cycle allows better mental health and relationship dynamics:

        • Ovulation: Higher energy, more romantic and social
        • Luteal phase (pre-period): Irritability, fatigue, introspection
        • Period: Need for rest, downtime, lower energy

          • By planning and communicating your needs during each phase:

          • Relationships feel smoother
          • Self-care is easier
          • Partners can participate constructively without feeling “in the dark”

            • 🧠 Hormonal Fluctuations and Mental Health

            • Mood, energy, and motivation naturally vary across the cycle.
            • Weeks of low motivation or fatigue are normal, not personal failure.
            • High energy phases can be leveraged for productivity and social connection.
            • Low energy phases offer rest, reflection, and introspection — which have value.

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

              🌿 Thriving Through the Cycle

              • Identify the purpose and opportunity in each phase.
              • Use introspective, quiet phases for planning, learning, and rest.
              • Use high-energy phases for action, productivity, and social engagement.
              • Embrace natural rhythms instead of fighting them.

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

                Key Takeaways:

                • Mood changes across the menstrual cycle are normal and biologically driven.
                • Open, clear communication with friends and partners is critical.
                • Recognize the value of low-energy phases — they are productive in different ways.
                • Planning around your hormonal rhythm helps reduce stress and improve relationships.
                • Embrace your cycle rather than trying to power through it.

                  • 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

                  🌐 Schedule a consultation: verafertility.com
                  📧 Follow along: @verafertility

                  16 min
                • Mental Health During Fertility: Relationships, the Two-Week Wait, and Coping with the Emotional Rollercoaster | Episode 22

                  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.

                  In This Episode, You’ll Learn:

                  🤍 How Fertility Changes Friendships

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

                  Common experiences include:

                  • Difficulty feeling happy for pregnant friends
                  • Avoiding baby showers or pregnancy announcements
                  • Feelings of anger, jealousy, sadness, or resentment
                  • Guilt for not being the “friend you used to be”

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

                    Key takeaway:

                    • It is okay to scale back
                    • You can love people from afar
                    • Protecting your mental health now helps preserve relationships long-term

                      • 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:

                      • Resentment
                      • Emotional exhaustion
                      • Awkward or painful interactions

                        • Instead:

                        • Honor where you are
                        • Communicate honestly when possible
                        • Trust that strong friendships can withstand temporary distance

                          • 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:

                          • Sex becoming scheduled and pressure-filled
                          • Loss of spontaneity and desire
                          • Emotional disconnect
                          • Feeling misunderstood by your partner

                            • 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:

                            • Holding hands
                            • Cuddling
                            • Going on dates without fertility talk
                            • Shared activities that feel nurturing and light
                            • Emotional check-ins without problem-solving

                              • 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:

                              • Timing (not right after work or during stress)
                              • Tone (humor vs. seriousness)
                              • Setting (walks, dates, neutral spaces)
                              • Avoiding trigger words
                              • Setting expectations beforehand

                                • This reduces defensiveness and emotional shutdown.

                                🧠 Understanding Different Coping Styles

                                Men and women often cope differently during fertility challenges.

                                Common patterns:

                                • Women often seek connection and conversation
                                • Men often retreat when they feel helpless or out of control

                                  • 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:

                                  • Scheduling something enjoyable during that time
                                  • Planning events unrelated to fertility
                                  • Giving your mind something else to focus on

                                    • 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:

                                    • Test early — plan for it
                                    • Wait until your period — plan for that too

                                      • 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:

                                      • How do I cope when I’m disappointed?
                                      • Do I need alone time or connection?
                                      • Do I need quiet or distraction?
                                      • Who feels safe to talk to?

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

                                        🌊 The Emotional Rollercoaster of Fertility

                                        Fertility is marked by:

                                        • High highs
                                        • Low lows
                                        • Emotional whiplash
                                        • Exhaustion — even from hope

                                          • This is normal.

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

                                          Instead:

                                          • Acknowledge the waves
                                          • Ride them rather than fight them
                                          • Adjust expectations for productivity, energy, and social engagement

                                            • 💔 Fertility as Invisible, Prolonged Grief

                                            Every cycle without pregnancy can feel like a loss.

                                            This grief is:

                                            • Real
                                            • Cumulative
                                            • Often misunderstood
                                            • Rarely acknowledged by others

                                              • Support is essential — not optional.

                                              Seek out:

                                              • People who understand loss
                                              • Others navigating fertility challenges
                                              • Mental health professionals
                                              • Supportive communities

                                                • You do not have to carry this alone.

                                                Key Takeaways:

                                                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

                                                🌐 Schedule a consultation: verafertility.com
                                                📧 Follow along: @verafertility

                                                27 min
                                              • Gut Health & Fertility: Why Your Digestion Matters for Hormone Balance | Episode 21

                                                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

                                                Dr. Pederson explains what normal digestion should feel like — and what is not normal.

                                                A healthy gut means:

                                                • Bowel movements 1–2 times per day
                                                • Soft, well-formed stool
                                                • No straining
                                                • No diarrhea
                                                • No undigested food visible
                                                • Consistent color and texture
                                                • No blood (black, brown, or bright red)

                                                  • You should never:

                                                  • Go a full day without pooping
                                                  • Be bloated or gassy
                                                  • Have abdominal pain related to digestion

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

                                                    🧠 Why Gut Health Is Critical for Hormones & Fertility

                                                    • Your gut breaks food down into:
                                                      • Amino acids
                                                      • Fats
                                                      • Short-chain fatty acids from fiber
                                                      • These nutrients are the building blocks of hormones
                                                      • Poor digestion or absorption = poor hormone production
                                                      • Gut inflammation is closely linked to:
                                                        • PCOS
                                                        • Hashimoto’s
                                                        • Endometriosis
                                                        • Infertility
                                                        • Failed IVF cycles

                                                          • 🧪 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:

                                                          • How well you digest food
                                                          • How well you absorb nutrients
                                                          • Gut inflammation levels
                                                          • Your gut microbiome profile
                                                          • Bacterial overgrowth
                                                          • Parasites and infections

                                                            • Additional testing may include:

                                                            • Blood work for inflammatory markers
                                                            • SIBO breath testing (for severe bloating and gas)
                                                            • Food sensitivity testing (basic or advanced)

                                                              • 🥗 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:

                                                              • A personalized food protocol
                                                              • Structured reintroduction phases
                                                              • Clear identification of trigger foods
                                                              • Long-term clarity around what your body tolerates

                                                                • This creates empowerment — not restriction.

                                                                ⚙️ Common Gut Issues Seen in Fertility Patients

                                                                🔹 Poor Digestion

                                                                • Inadequate pancreatic enzyme function
                                                                • Leads to poor hormone production
                                                                • Treated with:
                                                                  • Over-the-counter digestive enzymes
                                                                  • Prescription digestive enzymes (when needed)

                                                                    • 🔹 Leaky Gut & Inflammation

                                                                    • Can cause bloating, food sensitivities, hormone imbalance
                                                                    • Often treated with targeted supplements such as:
                                                                      • IgG
                                                                      • Gut-healing protocols
                                                                      • Personalized food plans

                                                                        • 🔹 Parasites & Infections

                                                                        • Extremely common and often undiagnosed
                                                                        • Can persist for years
                                                                        • May require:
                                                                          • Antibiotics
                                                                          • Herbal antimicrobials
                                                                          • Multiple treatment rounds

                                                                            • 🔹 Bacterial Overgrowth

                                                                            • Examples include Enterobacter and other pathogenic bacteria
                                                                            • Treatment is guided by sensitivity testing
                                                                            • May include:
                                                                              • Antibiotics
                                                                              • Herbal options (berberine, oregano, uva-ursi)

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

                                                                                • Many probiotics contain lactobacillus
                                                                                • Some patients already have an overgrowth
                                                                                • Taking the wrong probiotic can worsen symptoms

                                                                                  • Gut testing determines:

                                                                                  • Which bacteria are low
                                                                                  • Which are overgrown
                                                                                  • Whether you need:
                                                                                    • A probiotic
                                                                                    • A prebiotic
                                                                                    • Dietary fiber instead

                                                                                      • Key beneficial bacteria discussed:

                                                                                      • Lactobacillus
                                                                                      • Bifidobacteria
                                                                                      • Akkermansia

                                                                                        • 🌾 The Role of Fiber & Short-Chain Fatty Acids

                                                                                        • Fiber feeds healthy gut bacteria
                                                                                        • Fiber is converted into short-chain fatty acids
                                                                                        • Low fiber intake leads to:
                                                                                          • Low gut bacteria
                                                                                          • Increased bloating and gas
                                                                                          • Poor nutrient absorption

                                                                                            • Prebiotic, fiber-rich foods include:

                                                                                            • Vegetables
                                                                                            • Beans
                                                                                            • Seeds
                                                                                            • Whole grains

                                                                                              • 📖 Patient Case Study: Healing the Gut to Restore Fertility

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

                                                                                              • Pooped only every 7–10 days
                                                                                              • Experienced vomiting from constipation
                                                                                              • Had:
                                                                                                • Severe metabolic imbalance
                                                                                                • Elevated beta-glucuronidase
                                                                                                • Low short-chain fatty acids
                                                                                                • A gut infection (Enterobacter)

                                                                                                  • Treatment included:

                                                                                                  • Targeted antibiotics
                                                                                                  • Gut-healing foods
                                                                                                  • Fiber supplementation
                                                                                                  • Calcium D-glucarate
                                                                                                  • Probiotics
                                                                                                  • Temporary dietary changes

                                                                                                    • After 3 months:

                                                                                                    • Daily bowel movements
                                                                                                    • Improved hormone balance
                                                                                                    • Successful pregnancy after failed IVF
                                                                                                    • Long-term gut health maintained postpartum

                                                                                                      • 🍽️ Daily Habits That Support Gut Health

                                                                                                      • Eat enough fiber daily
                                                                                                      • Support digestion with:
                                                                                                        • Apple cider vinegar
                                                                                                        • Fermented foods (kimchi, sauerkraut, pickles)
                                                                                                        • Use probiotics only when appropriate
                                                                                                        • Focus on whole, anti-inflammatory foods
                                                                                                        • Avoid feeding bad bacteria with:
                                                                                                          • Excess sugar
                                                                                                          • Alcohol
                                                                                                          • Highly processed foods
                                                                                                            • Key Takeaways:

                                                                                                            Gut health is essential for hormone balance and fertility.

                                                                                                            Daily bowel movements are a non-negotiable sign of health.
                                                                                                            Bloating, gas, and constipation are not normal.
                                                                                                            Personalized testing leads to targeted, effective treatment.
                                                                                                            Healing the gut can dramatically improve fertility outcomes.

                                                                                                            Resources & Next Steps:

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

                                                                                                            📍 Westminster, Colorado

                                                                                                            🌐 Schedule a consultation: verafertility.com
                                                                                                            📧 Follow along: @verafertility

                                                                                                            17 min
                                                                                                          • PMS & PMDD Explained: Root Causes, Hormones, and Holistic Treatment Options | Episode 20

                                                                                                            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

                                                                                                            • PMS occurs during the luteal phase (after ovulation, before your period)
                                                                                                            • Common symptoms: irritability, rage, mood swings, headaches, cramps, breast tenderness
                                                                                                            • PMDD is a more severe form with debilitating mood symptoms that impair daily functioning
                                                                                                            • PMS should not be normalized — symptoms almost always indicate an underlying imbalance

                                                                                                              • 🩺 Root Causes of PMS & PMDD

                                                                                                              • Blood sugar instability (increased insulin resistance during the luteal phase)
                                                                                                              • Inflammation
                                                                                                              • Hormonal imbalances (estrogen, progesterone, LH, FSH)
                                                                                                              • Poor-quality or absent ovulation
                                                                                                              • Gut and detox pathway dysfunction
                                                                                                              • Chronic stress and elevated cortisol

                                                                                                                • 🍽️ How to Eat During the Luteal Phase

                                                                                                                • Your body needs more calories, rest, and nutrients after ovulation
                                                                                                                • Aim for a 1:1 ratio of protein to carbohydrates
                                                                                                                • Increase carbohydrates, but choose high-quality sources:
                                                                                                                  • Seed breads
                                                                                                                  • Protein pastas
                                                                                                                  • Brown rice and wild rice
                                                                                                                  • Always pair carbohydrates with protein
                                                                                                                  • Avoid large amounts of sugar, which fuel inflammation and worsen mood symptoms

                                                                                                                    • 🥑 Anti-Inflammatory Foods That Reduce PMS Symptoms

                                                                                                                    • Omega-3–rich foods:
                                                                                                                      • Fish (2–3x/week)
                                                                                                                      • Chia seeds
                                                                                                                      • Flax seeds
                                                                                                                      • Leafy greens for antioxidants:
                                                                                                                        • Kale
                                                                                                                        • Arugula
                                                                                                                        • Spinach
                                                                                                                        • Turmeric for inflammation reduction (cook with it or add to drinks)

                                                                                                                          • 🧠 Why Blood Sugar Matters for Mood

                                                                                                                          • Blood sugar spikes increase inflammation
                                                                                                                          • Inflammation disrupts neurotransmitters in the brain
                                                                                                                          • This directly worsens irritability, rage, anxiety, and depression in the luteal phase
                                                                                                                          • Continuous glucose monitoring can be helpful during this phase

                                                                                                                            • 🧪 Hormone Testing for PMS & PMDD

                                                                                                                            • Test hormones during the luteal phase (typically ~7 days after ovulation)
                                                                                                                            • Check:
                                                                                                                              • Estrogen
                                                                                                                              • Progesterone
                                                                                                                              • LH and FSH
                                                                                                                              • Consider testing on your worst symptom day if symptoms spike just before your period
                                                                                                                              • Mapping hormone patterns helps identify crashes, imbalances, and estrogen dominance

                                                                                                                                • ⚖️ Common Hormone Imbalances Linked to PMS

                                                                                                                                • Low progesterone
                                                                                                                                • High estrogen (estrogen dominance)
                                                                                                                                • Rapid estrogen drops before menstruation
                                                                                                                                • Anovulation (periods without ovulation)

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

                                                                                                                                  • Vitex (chasteberry) to support hormone production
                                                                                                                                  • Omega-3s (~1,000 mg daily if not eating enough fish)
                                                                                                                                  • Magnesium for mood and muscle relaxation
                                                                                                                                  • L-theanine and GABA for mood and anxiety support (taken at night)
                                                                                                                                  • Adaptogens for stress-related PMS:
                                                                                                                                    • Ashwagandha
                                                                                                                                    • Rhodiola
                                                                                                                                    • DIM or calcium d-glucarate for estrogen metabolism (only if estrogen is high)

                                                                                                                                      • ⚠️ Important Note on Supplements

                                                                                                                                       Supplements should always be chosen based on your specific hormone profile.
                                                                                                                                       Do not take estrogen-lowering supplements if estrogen is already low.

                                                                                                                                      💊 Medical Treatment Options (When Needed)

                                                                                                                                      • Bioidentical progesterone during the luteal phase for low progesterone
                                                                                                                                      • Bioidentical estradiol for estrogen crashes or severe luteal symptoms
                                                                                                                                      • “Bridge dosing” to prevent sudden hormone drops before your period
                                                                                                                                      • SSRIs/SNRIs (e.g., sertraline/Zoloft):
                                                                                                                                        • Can be used as needed or only during the luteal phase
                                                                                                                                        • Do not require daily, long-term use in many cases

                                                                                                                                          • 🏃 Lifestyle Factors That Matter in the Luteal Phase

                                                                                                                                          • Adequate calories and protein to support hormone production
                                                                                                                                          • Exercise to help metabolize hormones (can tolerate higher intensity if well-fueled)
                                                                                                                                          • Daily bowel movements to support estrogen detoxification
                                                                                                                                          • Stress reduction to lower cortisol and improve mood regulation

                                                                                                                                            • 🧬 Real Patient Case Highlight

                                                                                                                                             A patient with severe rage and PMS symptoms was found to be:

                                                                                                                                            • Not ovulating
                                                                                                                                            • Estrogen dominant
                                                                                                                                            • Insulin resistant
                                                                                                                                            • After blood sugar regulation, cyclic progesterone, and nutrition changes, she resumed ovulation, normalized her luteal phase, and felt like herself again.

                                                                                                                                              • Key Takeaways:

                                                                                                                                              PMS and PMDD are not normal and should not be dismissed.

                                                                                                                                              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:

                                                                                                                                              If you experience PMS, PMDD, migraines, mood swings, or luteal-phase discomfort, schedule a consultation with Dr. Sarah and her team. They take a root-cause, personalized approach to hormone health.

                                                                                                                                              📍 Westminster, Colorado

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

                                                                                                                                              19 min
                                                                                                                                            • Nutrition for Painful Periods: What to Eat (and Avoid) to Reduce Cramps | Episode 19

                                                                                                                                              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

                                                                                                                                              Focusing on anti-inflammatory and nutrient-dense foods can lower cramping and discomfort:

                                                                                                                                              • Anti-inflammatory foods: turmeric, nuts, seeds, olive oil, avocado oil
                                                                                                                                              • Magnesium-rich foods to relax muscles and reduce cramps:
                                                                                                                                                • Pumpkin seeds (2 tablespoons daily)
                                                                                                                                                • Spinach, almonds, dark chocolate
                                                                                                                                                • Iron-rich foods, especially for heavier bleeding:
                                                                                                                                                  • Spinach
                                                                                                                                                  • Grass-fed beef and other quality meats
                                                                                                                                                  • Hydrating and “cooling” foods:
                                                                                                                                                    • Berries
                                                                                                                                                    • Cucumbers
                                                                                                                                                    • Watermelon

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

                                                                                                                                                      🩺 Foods to Limit During Your Period

                                                                                                                                                      Certain foods can increase inflammation and worsen cramps:

                                                                                                                                                      • Excess caffeine, especially in the first few days of your cycle
                                                                                                                                                      • Highly processed and fried foods
                                                                                                                                                      • Alcohol, particularly leading up to your period
                                                                                                                                                      • Excess added sugars without protein

                                                                                                                                                        • 🍓 How to Handle Period Cravings Without Worsening Pain

                                                                                                                                                        • Choose real carbohydrate sources like fruit instead of refined sugar
                                                                                                                                                        • Pair carbohydrates with protein to stabilize blood sugar
                                                                                                                                                        • Water-based fruits (berries, watermelon) are ideal
                                                                                                                                                        • If having chocolate or sweets, always eat protein alongside it to prevent blood sugar spikes and increased cravings

                                                                                                                                                          • 🌿 What to Eat Throughout Your Entire Cycle to Prevent Pain

                                                                                                                                                          • Balanced meals with protein, healthy fats, and high-fiber carbohydrates
                                                                                                                                                          • Emphasis on variety for optimal micronutrient intake
                                                                                                                                                          • Iron-rich foods throughout the cycle to prepare for menstrual blood loss
                                                                                                                                                          • Warming foods leading up to and during your period:
                                                                                                                                                            • Bone broth
                                                                                                                                                            • Warm herbal teas
                                                                                                                                                            • Prioritize diverse vegetables, seeds, and whole foods to support B vitamins and anti-inflammatory pathways

                                                                                                                                                              • 🚶 Lifestyle Tips to Reduce Period Pain

                                                                                                                                                              • Hydration is critical during menstruation:
                                                                                                                                                                • Aim for at least 64 oz daily
                                                                                                                                                                • Enhance water with cucumber, berries, herbal teas, or bone broth
                                                                                                                                                                • Gentle movement to improve uterine blood flow:
                                                                                                                                                                  • Walking
                                                                                                                                                                  • Light stretching
                                                                                                                                                                  • Easy daily activity
                                                                                                                                                                  • Stress reduction and rest:
                                                                                                                                                                    • Allow extra rest during the first days of your cycle
                                                                                                                                                                    • Gentle self-care and reduced demands support hormone balance

                                                                                                                                                                      • 🍵 Helpful Teas for Menstrual Support

                                                                                                                                                                      • Red raspberry leaf tea for uterine support
                                                                                                                                                                      • Herbal teas to encourage warmth, hydration, and relaxation

                                                                                                                                                                        • Key Takeaways:

                                                                                                                                                                        Painful periods are not normal and should not disrupt daily life.
                                                                                                                                                                        Anti-inflammatory foods, magnesium, iron, hydration, and gentle movement can significantly reduce cramping.
                                                                                                                                                                        Nutrition throughout the entire cycle plays a major role in how your period feels.
                                                                                                                                                                        Small, consistent lifestyle and nutrition shifts can dramatically improve menstrual comfort.

                                                                                                                                                                        Resources & Next Steps:

                                                                                                                                                                        If you experience painful periods or want personalized nutrition support for cycle health, schedule a consultation with Callie. She works one-on-one with patients to build practical, sustainable nutrition plans tailored to their cycles and symptoms.

                                                                                                                                                                        📍 Westminster, Colorado

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

                                                                                                                                                                        13 min
                                                                                                                                                                      • Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

                                                                                                                                                                        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

                                                                                                                                                                        Callie explains that fertility nutrition starts with balance, quality, and consistency.

                                                                                                                                                                          • Protein first:
                                                                                                                                                                            • Eggs
                                                                                                                                                                            • Poultry
                                                                                                                                                                            • Grass-fed beef
                                                                                                                                                                            • Greek yogurt (low or no added sugar, if tolerated)
                                                                                                                                                                            • Wild-caught salmon
                                                                                                                                                                              • Healthy fats for hormone production:
                                                                                                                                                                                    • Avocados
                                                                                                                                                                                    • Olive oil and avocado oil
                                                                                                                                                                                    • Nuts and seeds
                                                                                                                                                                                    • Olives
                                                                                                                                                                                      • Slow-digesting carbohydrates (to support blood sugar balance):
                                                                                                                                                                                          • Quinoa
                                                                                                                                                                                          • Wild rice
                                                                                                                                                                                          • Brown rice
                                                                                                                                                                                          • Fertility-supportive, anti-inflammatory foods:
                                                                                                                                                                                            • Berries
                                                                                                                                                                                            • Cruciferous vegetables (broccoli, Brussels sprouts)

                                                                                                                                                                                              • 🧠 Key Nutrients for Hormone Balance & Conception

                                                                                                                                                                                              • Choline (eggs) – supports egg quality
                                                                                                                                                                                              • Omega-3 fatty acids (wild-caught salmon) – supports implantation and blood flow
                                                                                                                                                                                              • Iron (beef, spinach, lentils, beans) – supports ovulation and menstrual health

                                                                                                                                                                                                • ⚖️ What If You Don’t Like Fish?

                                                                                                                                                                                                • Plant-based omega-3 sources:
                                                                                                                                                                                                  • Chia seeds
                                                                                                                                                                                                  • Flax seeds
                                                                                                                                                                                                  • Walnuts

                                                                                                                                                                                                  • For optimal levels, supplementation may be needed and should be discussed with a practitioner

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

                                                                                                                                                                                                    • Look for:
                                                                                                                                                                                                      • Grass-fed beef
                                                                                                                                                                                                      • Pasture-raised poultry and eggs
                                                                                                                                                                                                      • Wild-caught fish

                                                                                                                                                                                                      • These labels indicate animals raised in more natural environments with higher nutrient density
                                                                                                                                                                                                      • Local farms can be an excellent option when available

                                                                                                                                                                                                        • 🍽️ What a Fertility-Friendly Plate Should Look Like

                                                                                                                                                                                                        • ½ plate: vegetables
                                                                                                                                                                                                        • ¼ plate: protein
                                                                                                                                                                                                        • ¼ plate: slow-digesting carbohydrates
                                                                                                                                                                                                        • 1–2 servings of healthy fats per meal

                                                                                                                                                                                                          • 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

                                                                                                                                                                                                          • Eat every 3–4 hours to stabilize blood sugar and hormones
                                                                                                                                                                                                          • Never skip meals regularly
                                                                                                                                                                                                          • Protein at breakfast is non-negotiable:
                                                                                                                                                                                                            • Aim for 20–30 grams within the first hour of waking
                                                                                                                                                                                                            • Always pair carbohydrates with protein:
                                                                                                                                                                                                              • Never eat “bare carbs”
                                                                                                                                                                                                              • Example: pair fruit with nuts, yogurt, cheese, or a protein source
                                                                                                                                                                                                              • Stay hydrated:
                                                                                                                                                                                                                • Minimum of 64 oz daily
                                                                                                                                                                                                                • Gentle movement:
                                                                                                                                                                                                                  • Walking
                                                                                                                                                                                                                  • Yoga
                                                                                                                                                                                                                  • Pilates
                                                                                                                                                                                                                  • Prioritize quality sleep:
                                                                                                                                                                                                                    • Focus on sleep quality, not just hours

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

                                                                                                                                                                                                                      • Start small:
                                                                                                                                                                                                                        • One egg and a piece of fruit
                                                                                                                                                                                                                        • Over time, your metabolism and hunger cues will adjust
                                                                                                                                                                                                                        • Eating protein in the morning helps regulate cortisol, blood sugar, and hormones throughout the day

                                                                                                                                                                                                                          • 🛒 Grocery Store Tips for Fertility Nutrition

                                                                                                                                                                                                                          • Shop the outer perimeter of the store:
                                                                                                                                                                                                                            • Produce
                                                                                                                                                                                                                            • Meat
                                                                                                                                                                                                                            • Fish
                                                                                                                                                                                                                            • Dairy
                                                                                                                                                                                                                            • Choose foods with:
                                                                                                                                                                                                                              • Simple ingredient lists
                                                                                                                                                                                                                              • Fewer than 6–8 ingredients
                                                                                                                                                                                                                              • Read labels carefully:
                                                                                                                                                                                                                                • “Whole grain” labels can be misleading
                                                                                                                                                                                                                                • Watch for seed oils and added sugars
                                                                                                                                                                                                                                • Be a “nutrition detective”:
                                                                                                                                                                                                                                  • Look at fiber content
                                                                                                                                                                                                                                  • Check oils used
                                                                                                                                                                                                                                  • Assess sugar sources

                                                                                                                                                                                                                                    • 🚫 Foods to Limit When Trying to Conceive

                                                                                                                                                                                                                                    • Highly processed foods and fast food
                                                                                                                                                                                                                                    • Seed oils (soybean oil, canola oil, etc.) when consumed regularly
                                                                                                                                                                                                                                    • Artificial sweeteners (especially sugar alcohols like erythritol)
                                                                                                                                                                                                                                    • Excess added sugars, especially from processed foods

                                                                                                                                                                                                                                      • Better options include:

                                                                                                                                                                                                                                      • Natural sweeteners like maple syrup, honey, or coconut sugar (in moderation)
                                                                                                                                                                                                                                      • Brands that use healthier oils (example: avocado oil instead of seed oils)

                                                                                                                                                                                                                                        • 🐟 Fish & Mercury Awareness

                                                                                                                                                                                                                                        • Avoid high-mercury fish:
                                                                                                                                                                                                                                          • Swordfish
                                                                                                                                                                                                                                          • Choose lower-mercury options:
                                                                                                                                                                                                                                            • Wild-caught salmon
                                                                                                                                                                                                                                              • Canned tuna (in moderation)
                                                                                                                                                                                                                                            • Fish choices can be personalized based on preference and tolerance

                                                                                                                                                                                                                                              • Key Takeaways:

                                                                                                                                                                                                                                              Nutrition is foundational to fertility and hormone balance.

                                                                                                                                                                                                                                              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:

                                                                                                                                                                                                                                              If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one with patients to create realistic, sustainable nutrition plans.

                                                                                                                                                                                                                                              📍 Westminster, Colorado

                                                                                                                                                                                                                                              🌐 Schedule a consultation: verafertility.com
                                                                                                                                                                                                                                              📧 Follow along: @verafertility

                                                                                                                                                                                                                                              20 min
                                                                                                                                                                                                                                            • PCOS 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

                                                                                                                                                                                                                                                            19 min
                                                                                                                                                                                                                                                          • Cervical 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

                                                                                                                                                                                                                                                                  1. 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

                                                                                                                                                                                                                                                                            10 min
                                                                                                                                                                                                                                                                          • PCOS 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

                                                                                                                                                                                                                                                                                    18 min
                                                                                                                                                                                                                                                                                  • Are 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:
                                                                                                                                                                                                                                                                                      1. Brain hormone FSH stimulates follicle growth.
                                                                                                                                                                                                                                                                                      2. Follicle produces estrogen, promoting its own growth and triggering an LH surge.
                                                                                                                                                                                                                                                                                      3. LH surge causes the follicle to rupture, releasing the egg.
                                                                                                                                                                                                                                                                                      4. Corpus luteum forms from the ruptured follicle, producing progesterone and estrogen for the luteal phase (~14 days).

                                                                                                                                                                                                                                                                                        5. 🩺 How Do You Know if You Are Ovulating?

                                                                                                                                                                                                                                                                                        • Regular periods usually suggest ovulation, but bleeding can occur without ovulation (anovulatory bleed).
                                                                                                                                                                                                                                                                                        • Confirmation methods:
                                                                                                                                                                                                                                                                                          1. Blood tests: LH surge + post-ovulation progesterone >4 ng/mL
                                                                                                                                                                                                                                                                                          2. Urine monitors: LH + PDG (progesterone metabolite) rise
                                                                                                                                                                                                                                                                                          3. Ultrasound: Follicle growth, rupture, and corpus luteum formation

                                                                                                                                                                                                                                                                                            4. ⚠️ Types of Ovulation Dysfunction

                                                                                                                                                                                                                                                                                            1. Anovulation: No ovulation; common in low hormones, PCOS, excessive exercise, or under-nutrition
                                                                                                                                                                                                                                                                                            2. Oligo-ovulation: Ovulates irregularly; sometimes seen in perimenopause or ovarian insufficiency
                                                                                                                                                                                                                                                                                            3. LUF Syndrome (Luteinized Unruptured Follicle): Follicle develops but does not rupture; often linked to endometriosis or ovarian cysts
                                                                                                                                                                                                                                                                                            4. Luteal Phase Defect: Corpus luteum does not produce enough hormones; luteal phase <12 days; may be due to nutritional deficiencies

                                                                                                                                                                                                                                                                                              5. 🌿 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

                                                                                                                                                                                                                                                                                                    19 min

                                                                                                                                                                                                                                                                                                  About Hormone Cafe

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                                                                                                                                                                                                                                                                                                  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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                                                                                                                                                                                                                                                                                                    14 min
                                                                                                                                                                                                                                                                                                  2. Number 2: PCOS Has a New Name: Understanding PMOS, Hormones & Metabolism | Episode 62
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                                                                                                                                                                                                                                                                                                  3. Number 3: Iron Deficiency: The Overlooked Cause of Fatigue, Hair Loss & Brain Fog | Episode 61
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