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Hormone Cafe

Hormone Cafe

Di: Sarah Pederson
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A proposito di questo titolo

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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Episodi
  • Supplements for Women’s Health: Fertility, Hormones & Vaginal Health — What Actually Helps | Episode 31

    Supplements for Women’s Health: Fertility, Hormones & Vaginal Health — What Actually Helps | Episode 31
    Feb 19 2026
    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down supplements for women’s health—how to use them strategically for hormone balance, fertility, vaginal health, and metabolism, and why more supplements is almost never better. She walks through her testing-first, nutrition-forward philosophy, explains why random supplement stacking can backfire, and outlines how to create a personalized supplement plan that actually works—and eventually allows you to come off supplements altogether. In This Episode, You’ll Learn: 🌱 Dr. Sarah’s Core Supplement Philosophy Supplements should: Support nutrition, not replace itBe measured and intentional, not randomBe used in the lowest effective doseAlways have a goal and an exit plan Taking 20–30 supplements because of TikTok, Instagram, or generic advice often overwhelms digestion, metabolism, and absorption—and can worsen symptoms. 🧪 Why Testing Comes First Before recommending supplements, Dr. Sarah emphasizes testing: Nutrient status (antioxidants, vitamins, omegas)Egg qualityHormone production (estrogen, progesterone, testosterone)Metabolism and absorption You should never take supplements that work against your hormone profile. ⚠️ When Supplements Can Make Things Worse Dr. Sarah shares examples of supplements that can backfire: DIM lowering estrogen in someone already estrogen-deficientProbiotics worsening symptoms when taken blindlyEgg quality supplements used unnecessarily when egg quality is already strong Without testing, supplements can actively harm progress. 💊 Targeted Supplementation: Less Is More Examples of precision-based supplementation: Low B12 → supplement only B12, not a full B-complexLow omega-3s → supplement omega-3, then recheckHigh omega-6s → adjust diet + omega-3 dose If levels don’t improve, the issue may be absorption or gut health, not dosage. 🧠 Fat-Soluble vs. Water-Soluble Vitamins Water-soluble (B vitamins, vitamin C): Excess is usually excreted in urine Fat-soluble (A, D, E, K): Stored in the bodyCan accumulate to harmful levelsMust be monitored regularly Taking fat-soluble vitamins long-term without testing can impair metabolism and organ function. 🦠 Absorption, Gut Health & Fillers Matter If supplements aren’t raising blood levels: Gut inflammation may be blocking absorptionMicrobiome imbalances may interfereFillers or capsule materials may cause reactions Some patients react to: Microcrystalline celluloseSilicaCapsule binders The issue is often the form, not the supplement itself. 🌿 Why One Supplement at a Time Is Important Starting multiple supplements simultaneously makes it impossible to identify: GI reactionsSensitivitiesWhat’s actually helping Dr. Sarah recommends introducing supplements one at a time—especially for sensitive patients. 🚫 Never Power Through a Bad Reaction If a supplement causes: Stomach painNauseaFatigueFeeling “off” Stop it. Your body should feel better, not worse. A reaction signals: Incorrect dosePoor toleranceWrong formInappropriate supplement for your physiology 🧬 Egg Quality Supplements: Keep It Simple For low egg quality, Dr. Sarah typically recommends: ~3 targeted supplements, not 10 Common options include: CoQ10 / UbiquinolNAC (N-acetylcysteine)GlutathioneResveratrolAlpha-lipoic acid These work best alongside nutrition and gut optimization—not in isolation. 🌸 Using Supplements to Support Hormone Production Supplements should address why hormones are low, not just push levels: Omega-3s for hormone building blocksProtein and B vitaminsDHEA for adrenal support (when appropriate)Vitex or maca in select cases If a supplement doesn’t change lab values or symptoms, it’s discontinued. 🦠 Probiotics Are Not One-Size-Fits-All Different guts need different species: LactobacillusBifidobacteriaSaccharomyces boulardiiAkkermansia Taking the wrong probiotic can worsen overgrowth and symptoms. 🌿 Estrogen Metabolism & Gut Support For estrogen dominance: Address beta-glucuronidaseIncrease fiber intakeUse targeted supplements (e.g., calcium D-glucarate when indicated) Dietary changes are often more powerful than pills. 🔄 Supplements Should Be Temporary Whenever Possible The long-term goal: Restore natural productionOptimize gut healthImprove nutrient absorptionTransition back to food-based support Supplements are a bridge, not a permanent crutch. 🩺 Short-Term Supplement Use After Surgery Example: Post-endometriosis surgery: Omega-3NACCurcumin Used for ~3 months to reduce inflammation and recurrence—then discontinued. ☕ Alternative Ways to Get Antioxidants To reduce pill burden: Food (greens, berries, protein)Teas (green tea)Spices (turmeric)Powders and tincturesIV nutrients (vitamin C, glutathione, ALA) A 360° approach minimizes daily capsule overload. 📊 Measuring Effectiveness Matters Supplements should produce measurable change: Improved labsBetter symptomsObjective data (e.g., CGM for blood sugar) If it’s not working, ...
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    22 min
  • Primary Ovarian Insufficiency (POI): Early Menopause, Hormones, Fertility & What to Do | Episode 30

    Primary Ovarian Insufficiency (POI): Early Menopause, Hormones, Fertility & What to Do | Episode 30
    Feb 16 2026
    In this episode of The Hormone Café, Dr. Sarah Pederson explains Primary Ovarian Insufficiency (POI)—also known as premature menopause—what it is, how it’s diagnosed, why it happens, and how to support your body hormonally, metabolically, and emotionally if your ovaries stop functioning earlier than expected. Dr. Sarah walks through real patient examples, the long-term health implications of early estrogen loss, and why hormone support is often essential—not optional—in these cases. In This Episode, You’ll Learn: 🌱 What Primary Ovarian Insufficiency Is Primary Ovarian Insufficiency (POI) occurs when: Ovarian function declines before age 40Estrogen, progesterone, and testosterone levels are very lowBrain hormones (FSH, LH) are very highPeriods become irregular or stop completely It may also be called: Premature menopausePremature ovarian failure 🔥 How POI Is Diagnosed Diagnosis includes: Multiple hormone tests over timeVery low estrogen, progesterone, testosteroneVery high FSH and LH (brain signaling distress)Poor egg quality Hormones must be tested more than once to identify patterns, not just a single snapshot. 🧠 Why Brain Hormones Are So High When ovaries stop responding, the brain: Increases FSH and LH dramaticallyWorks overtime trying to stimulate estrogen productionContributes to fatigue, brain fog, and exhaustion Replacing estrogen helps calm this feedback loop. 🩺 Why POI Is Different From Natural Menopause Unlike menopause in the 50s: Some ovarian function may remainOvulation can occasionally returnFertility may still be possible with support This creates opportunities—but also unique medical needs. 🦴 Why Estrogen Replacement Is Critical Estrogen is not just about cycles—it: Protects bone densityProtects cardiovascular healthReduces inflammationSupports blood vessel growthNourishes every cell in the body Without estrogen, women with POI: Age more rapidlyLose bone density earlierHave increased heart disease risk 💊 Hormone Therapy: Not Optional in POI Dr. Sarah explains that in POI: Estrogen replacement is medically necessaryGoal is to replace ~2 mg/day (what the body would normally make)Hormones are continued until natural menopause age (~50–51) This is long-term physiologic replacement, not short-term symptom control. 🌸 How Hormones Are Replaced Treatment typically includes: Estrogen (patch or oral)Progesterone (always required with estrogen)Testosterone (if low energy, muscle loss, or libido issues) Doses are: PersonalizedTitrated carefullyAdjusted over time 📊 Ongoing Monitoring Is Key Follow-up includes: Hormone levels every 3–6 monthsSymptom trackingDose adjustments as life demands change Some days may require more hormone support (stress, workouts, illness). 🔄 Hormone Needs Are Dynamic Patients learn to: Adjust doses during high-stress or high-activity daysUnderstand how lifestyle affects hormone demandBecome empowered in their own care 🧬 What Causes POI? Potential causes include: Autoimmune disease (most common)Autoimmune thyroid disease (Hashimoto’s, Graves)Celiac disease, lupus, rheumatoid arthritisGenetic conditions (X chromosome abnormalities)Childhood infections (e.g., mumps)Poor ovarian blood flowAnatomical or vascular differences Sometimes, no clear cause is found. 🧪 What Else Needs to Be Evaluated A full POI workup should include: Autoimmune screeningThyroid functionBlood sugar and insulinLipids and omegasBone density (DEXA scan)Vaginal health and microbiome 🌸 Vaginal Health & Estrogen Low estrogen can cause: Vaginal drynessPain with intercourseMicrobiome imbalances Support includes: Daily vaginal estrogen for 1 monthOngoing use as neededPeriodic “reset” months (e.g., twice yearly) 👶 Fertility With POI: Is Pregnancy Possible? Yes—for some patients: ~5–10% may ovulate spontaneouslyHormone support improves chancesOvulation medications often requiredEstrogen priming may help rejuvenate ovarian function Each cycle must be closely monitored and adjusted. ❤️ Supporting Blood Flow & Inflammation Fertility support often includes: Treating anemiaImproving pelvic blood flowPelvic floor physical therapyVitamin E for circulationReducing inflammation and immune overactivity 🧠 The Emotional Side of POI POI can feel: UnfairIsolatingOverwhelming Dr. Sarah emphasizes: Do not compare your journey to othersFocus on learning what your body needsThis diagnosis is not a life sentence With the right plan, patients can feel excellent, energized, and empowered. Key Takeaways: POI is menopause before age 40Estrogen replacement is essential for long-term healthHormone therapy is individualized and monitoredFertility is sometimes still possibleBone, heart, and vaginal health must be protectedYou can feel amazing—even with this diagnosis Resources & Next Steps: If you’ve gone long stretches without a period, are experiencing menopausal symptoms in your 30s–40s, or have been diagnosed with POI, comprehensive hormone evaluation is ...
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    21 min
  • Menopause Explained: Symptoms, Hormones, Sleep, Weight & What to Do About It | Episode 29

    Menopause Explained: Symptoms, Hormones, Sleep, Weight & What to Do About It | Episode 29
    Feb 12 2026
    In this episode of The Hormone Café, Dr. Sarah Pederson breaks down menopause from start to finish—what it is, when it happens, common symptoms, and how to support your body so you can feel strong, clear-headed, and energized during this transition. Dr. Sarah explains the difference between perimenopause and menopause, why symptoms happen, and why menopause is a natural life stage—not something to fear or “power through.” Most importantly, she emphasizes that just because menopause is natural does not mean you have to feel miserable. In This Episode, You’ll Learn: 🌸 What Menopause Actually Is Menopause is defined as: No menstrual cycle for 12 consecutive monthsOvaries producing very small amounts of estrogenNo ovulation or regular cycling Perimenopause is the transition phase, where communication between the brain and ovaries becomes erratic before cycles stop completely. 📅 When Menopause Happens Average age in the U.S.: 51Normal range: mid-40s to late 50s Every woman’s timeline is different—and that’s normal. 🔄 Why Symptoms Occur Menopausal symptoms stem largely from: Rapid drops and fluctuations in estrogenLoss of hormonal stabilityIncreased sensitivity to blood sugar, stress, and inflammation The body is shifting from cyclical hormone production to very low baseline hormone levels. 🔥 Common Menopause Symptoms Symptoms vary widely and may include: Hot flashes and night sweatsInsomnia and poor sleep qualityHair thinning, brittle nails, thin skinBrain fog and memory issuesMood changes, irritability, anxietyFatigue and low energyMetabolic slowdown and weight gain Some women have many symptoms; others have very few. ✨ Menopause Is Natural — Suffering Is Not Required Dr. Sarah emphasizes: Menopause does not need to be “fixed”Debilitating symptoms should be addressedYou deserve to feel great at every stage of life Do not dismiss symptoms as “just menopause.” 😴 Insomnia & Night Sweats: The Big Drivers Poor sleep is one of the most disruptive menopausal symptoms and is often driven by: Blood sugar instabilityHigh cortisol (stress hormone)Hormonal fluctuationsThyroid dysfunction Good sleep should happen 5–6 nights per week. Anything less needs support. 🩸 Blood Sugar & Metabolism Matter More Than Ever Hormonal transitions amplify blood sugar swings. Key goals: Avoid lows (50s) and highs (>140)Aim for a stable glucose curveAverage glucose under ~100 Dr. Sarah often uses continuous glucose monitoring (CGM) to personalize nutrition. 🥩 Protein First in Menopause Many women in menopause need: More proteinFewer carbohydratesCareful timing of meals Carbohydrate spikes can worsen: AnxietyMood swingsInsomnia ⚡ Cortisol, Anxiety & the “Tired but Wired” Feeling High nighttime cortisol can: Prevent melatonin productionSuppress estrogenCause middle-of-the-night awakenings Support includes: Strict bedtime routinesNo blue light 90 minutes before bedJournaling, calming rituals, nervous system regulation 🌡️ Thyroid & Thermoregulation Thyroid dysfunction can worsen: Hot flashesCold intoleranceTemperature swings Optimizing thyroid function is essential for symptom control. 💊 Bioidentical Hormones — Used Correctly Hormone therapy can be: Life-changingRestorativeProtective But must be: PersonalizedProperly dosedMonitored carefully Hormones alone are not enough without addressing nutrition, gut, thyroid, and metabolism. 🥦 Nutrition Still Comes First Key principles: Stable blood sugarAdequate proteinHigh-quality fatsNo artificial sweeteners (stevia, monk fruit, erythritol, etc.) Dr. Sarah recommends a primal-style diet during menopause. ⏰ Intermittent Fasting — Use Carefully Unlike cycling women, menopause may benefit from fasting—but timing matters: Do not skip breakfastCortisol is highest in the morningBetter to shorten or skip dinner instead Fasting windows should support metabolism, not stress it. 🏋️ Exercise for Hormone Support & Bone Health Essential components: Weight-bearing exercise (especially with low estrogen)Resistance training for muscle massModerate cardio for heart health Overtraining can worsen: Weight gainFatigueHormonal imbalance 🧠 Brain Fog & Estrogen Metabolism Brain fog can result from: Poor estrogen clearanceImbalanced estrogen ratios (E1, E2, E3)Gut, liver, or kidney dysfunction Daily bowel movements, hydration, and detox pathways matter. 💧 Hydration & Hormone Clearance Adequate water intake supports: Kidney functionEstrogen metabolismReduced brain fog 📊 A Whole-Body Approach True menopausal support evaluates: HormonesBlood sugarSleepCortisolThyroidGut healthNutritionExercise Everything must work together. 🔁 Lifestyle Changes Are Required — And Worth It What worked in your 20s–40s may no longer work. Menopause requires: New strategiesGreater precisionMore intentional self-care With the right plan, many women feel better in their 50s and 60s than ever before. Key Takeaways: Menopause is a natural transition, not a...
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    22 min
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