Hormone Cafe

How to Improve Egg Quality Naturally - What Actually Works | Episode 8

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In this episode of The Hormone Café, Dr. Sarah Pederson tackles one of the most common myths in women’s health — that your egg quality can’t be improved. Spoiler: it can.

She explains how egg quality is measured through key tests like antral follicle count, AMH, and FSH/LH levels, and breaks down what those numbers actually mean.

From there, Dr. Pederson shares her holistic approach to improving egg quality through nutrition, supplements, movement, and targeted therapies—all rooted in the belief that your body can heal and thrive at any age.

You’ll Learn
🧫 How We Measure Egg Quality
  • Antral Follicle Count (AFC): Measured on ultrasound; around 10 follicles per ovary is ideal. Too high may indicate PCOS; too low may signal lower reserve.
  • AMH (Anti-Müllerian Hormone): A Goldilocks hormone—aim for 2–3. Too high can signal ovarian stress; too low can correlate with poor egg quality.
  • FSH & LH: These brain hormones should be balanced and under 10. Higher numbers mean your brain is “working too hard” to ovulate—often linked to lower egg quality.
    • 🥦 Nutrition: The Foundation of Egg Health
    • The most powerful way to improve egg quality starts with your plate.
    • Eat 3–6 servings of vegetables daily, focusing on greens (spinach, kale, broccoli, Brussels sprouts).
    • Eat your vegetables whole—not juiced or blended—to retain antioxidants and fiber.
    • Add berries (blueberries, raspberries, blackberries) and green tea for extra antioxidant support.
    • Include turmeric for its anti-inflammatory benefits.

      • “Antioxidants are what improve our egg quality — vegetables should be your new best friend.” — Dr. Sarah Pederson

      💪 Movement & Blood Flow
      • Gentle, consistent movement improves ovarian blood flow.
      • Aim for at least 15 minutes of cardio, 3x a week.
      • Movement nourishes your ovaries, reduces stress, and supports hormone balance.
        • 💊 Supplements for Egg Quality
        • Supplements fill in the gaps when diet alone isn’t enough—but more isn’t always better.
        • Dr. Pederson recommends no more than three antioxidant supplements at a time to prevent “supplement fatigue.”
        • Top egg-quality boosters:

          • CoQ10 (Ubiquinol)
          • Myo-inositol
          • Melatonin (short-term use)
          • Resveratrol
          • NAC (N-acetylcysteine) → precursor to glutathione
          • Alpha-lipoic acid

            • 💉 Advanced Medical Support

            When lifestyle and supplements aren’t enough, Dr. Pederson explores medical and procedural options:

            • Testosterone therapy: Supports follicle development and energy.
            • Steroid protocols: Can reduce inflammation and improve egg maturation.
            • Growth hormone: Helps boost follicle growth in select patients.
            • Intra-Ovarian PRP (Platelet-Rich Plasma) Injections:

              • Uses your own healing cells to rejuvenate the ovaries.
              • Can increase AMH, improve egg quality, and even restore fertility in perimenopausal women.
              • “It’s like giving your ovaries a facial.”

                • Key Takeaways

                • Egg quality can absolutely be improved — it’s not fixed at birth.
                • Focus first on nutrition, antioxidants, and blood flow.
                • Add supplements only as needed, and under guidance.
                • Medical options like PRP and hormones can help when deeper support is needed.
                • “You have the organs you were born with—but that doesn’t mean you can’t make them stronger.”
                  • Resources & Next Steps

                  If you want to test your egg quality, learn about your fertility health, or explore personalized ways to optimize your ovaries, connect with Dr. Pederson and the Vera team:

                  📍 Vera Health & Fertility – Westminster, CO

                  🌐 verafertility.com
                  📧 Follow: @verafertility

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                  Hormone CafeBy Sarah Pederson