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Hormone Cafe
Hormone Cafe episodes
- What to Eat (and Avoid) for Perfect Hormone Balance | Episode 3
Your hormones are talking—are you listening to what you eat?
In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, shares practical, evidence-based nutrition guidelines to support daily hormone balance.From breakfast timing to protein, carbohydrate ratios, and sugar intake, Dr. Sarah breaks down exactly how what you eat affects your energy, fertility, mood, and long-term hormone health.
If you’ve ever struggled with fatigue, sugar cravings, or afternoon crashes—or want to support fertility naturally—this episode will help you optimize your meals and snacks to stabilize your hormones.
In This Episode, You’ll Learn:
- 🍳 Eat Breakfast Early
Why consuming breakfast within an hour of waking sets your cortisol rhythm, boosts metabolism, and stabilizes blood sugar.Tips for making breakfast a sustainable habit, even if you’re not a morning person.- 🥚 Protein at Every Meal
Why women need ~20g of protein for breakfast and ~80g total per day.How to use eggs, Greek yogurt, meat, nuts, seeds, and protein powder safely and effectively.The importance of protein to stabilize glucose, support hormones, and fuel workouts.- 🥖 Carbohydrate Quality & Ratios
The one-to-one protein-to-carb ratio and why “naked carbs” spike blood sugar.How to pair fruit, grains, and other carbs with protein or fat to prevent crashes.Which high-quality grains are best for hormone health.- 🍬 Limit Added Sugar
Why daily sugar disrupts hormones and inflammation.How to enjoy treats intentionally without sabotaging your hormone balance.The risks of artificial sweeteners and why real sugar is better in moderation.🌿 Key Takeaways
- Breakfast anchors your metabolism and hormone rhythm.
- Adequate protein and balanced carbs are crucial for energy and hormone support.
- High-quality carbs and limited sugar help prevent blood sugar spikes and crashes.
- Consistency in your diet supports long-term fertility, energy, and mood.
💡 Resources & Next Steps
If you’re ready to personalize your nutrition plan and optimize your hormone balance, Dr. Sarah and the team at Vera Health and Fertility can help.
📍 Located in Westminster, Colorado🌐 Learn more or book a consultation: https://verafertility.com📧 Connect on Instagram & TikTok: @verafertility🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube☕ About The Hormone Café
The Hormone Café is your cozy corner for honest conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.#HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine
22 min - 🍳 Eat Breakfast Early
- 6 Pillars of Hormone Balance | Natural Ways to Support Fertility, Energy & Women’s Health | Episode 2
Your hormones are talking—are you listening?
In this episode of The Hormone Café Podcast, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Denver, Colorado, reveals the six core pillars of hormone balance—the daily lifestyle factors that either support or disrupt your hormones.
From how you eat, sleep, move, and manage stress, to your mindset and metabolism, Dr. Sarah breaks down exactly how each area impacts your cycle, fertility, energy, and mood—and how to bring your hormones back into balance naturally.
If you’ve been struggling with fatigue, irregular cycles, PMS, or fertility challenges, this episode will help you pinpoint which of your “six pillars” may be out of alignment and what simple shifts can help you restore balance.
In This Episode, You’ll Learn
1. 🥗 Diet- How blood sugar balance supports estrogen, progesterone, and testosterone.
- Why women need protein, healthy fats, and complex carbs—and why extreme diets like keto can backfire.
- The truth about omega-3s vs. omega-6s and how to avoid inflammation from seed oils.
2. 🌙 Sleep- Why quality sleep sets your hormone rhythm and metabolism for the next day.
- The best bedtime window for natural melatonin production.
- Practical tips to improve sleep hygiene and restore your body’s recovery cycle.
3. 😣 Stress- How chronic stress elevates cortisol and suppresses reproductive hormones.
- Real-life case: how reducing stress helped restore ovulation naturally.
- Tools for managing stress, setting boundaries, and protecting hormone balance.
4. 🏋️♀️ Exercise- How to match workouts to your hormone phase.
- The difference between training for strength vs. overtraining your adrenals.
- Signs your workout routine might be draining your hormones instead of supporting them.
5. ⚖️ Weight & Nourishment- Why your “best weight” is the one where your body feels nourished, not restricted.
- How both undereating and over-exercising can suppress fertility hormones.
- Why focusing on nourishment and energy is more powerful than chasing the scale.
6. 🧘♀️ Spirituality & Mindset- How your thoughts and mindset directly affect cortisol and fertility.
- The power of meditation, prayer, and gratitude in hormonal healing.
- How to cultivate self-compassion and body trust as part of hormone balance.
🌿 Key Takeaways
- Your hormones mirror your lifestyle—not just your supplements.
- Nutrition, sleep, and stress are the foundation of hormone health.
- Sleep deprivation directly impacts your metabolism and fertility.
- Chronic stress can disrupt ovulation and cycle regularity.
- Exercise should energize, not exhaust you.
- Mindset and emotional health are crucial for long-term hormone healing.
💡 Resources & Next Steps
If you’re ready to discover which of your six hormone pillars may be out of balance, the team at Vera Health and Fertility can help.
📍 Located in Westminster, Colorado
🌐 Learn more or book a consultation: https://verafertility.com📧 Connect on Instagram & TikTok: @verafertility🎧 Listen to all episodes of The Hormone Café Podcast on Spotify, Apple Podcasts, and YouTube☕ About The Hormone Café
The Hormone Café is your cozy corner for real conversations about women’s health, fertility, and hormone balance. Hosted by Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, each episode helps you understand your body, balance your hormones, and live in sync with your natural rhythm.
#HormoneBalance #WomensHealth #FertilityTips #CycleHealth #HolisticOBGYN #HormoneCafe #NaturalFertility #HormoneHealth #VeraFertility #FunctionalMedicine21 min - Normal Menstrual Cycle Explained | Signs Your Period Is Healthy
In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility, breaks down what a truly healthy menstrual cycle should look and feel like—from your first day of flow to ovulation and beyond.
If you’ve ever wondered whether your period is “normal,” this episode is for you. Dr. Sarah explains what to expect in each phase of your cycle, what’s considered healthy bleeding and cervical mucus, and the five biggest red flags that your hormones might be out of balance.
You’ll learn how to tell whether your body is ovulating, what your period color and flow reveal about your hormones, and why PMS isn’t something you should just accept as normal.
In This Episode, You’ll Learn:
What a healthy cycle looks like- How to recognize a true Cycle Day 1 (hint: it’s not spotting)
- What a normal flow pattern should look like—and what color tells you about hormone balance
- How long your luteal phase should last (and why timing matters)
- What your cervical mucus can reveal about your fertility and hormone health
- Why you shouldn’t have significant PMS, mood swings, or pain
Five Red Flags to Watch For
- Irregular cycles – periods that come early, late, or skip months
- Abnormal flow – bleeding that’s too heavy or too light
- Mucus changes – too much or too little cervical mucus throughout your cycle
- Painful periods – cramps or symptoms that stop you from living normally
- Mid-cycle bleeding – any spotting or bleeding between periods
Key Takeaways
- A normal menstrual cycle is regular, predictable, and symptom-free
- Light bleeding isn’t necessarily a good thing—it can signal low hormones or anovulation
- PMS symptoms like irritability, migraines, or fatigue are not normal; they point to hormone imbalance
- The only “normal” PMS symptom is a slightly increased appetite before your period
- You deserve to feel amazing and empowered throughout your entire cycle
Resources and Next Steps
If you notice any of these red flags in your own cycle, or if you suspect your hormones are out of balance, Dr. Sarah and her team at Vera Health and Fertility can help you get answers and feel like yourself again.
Schedule an appointment: verafertility.com
Located in Denver, Colorado15 min
About Hormone Cafe
From the publisher's feed
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,…
each episode helps you understand your body so you can feel amazing, balance your hormones, and have the family you desire as naturally as possible.
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