『Hormone Cafe』のカバーアート

Hormone Cafe

Hormone Cafe

著者： Sarah Pederson
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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, 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.

Copyright 2025 All rights reserved. 代替医療・補完医療 衛生・健康的な生活
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  • Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

    Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18
    2025/12/25
    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:EggsPoultryGrass-fed beefGreek yogurt (low or no added sugar, if tolerated)Wild-caught salmon Healthy fats for hormone production: AvocadosOlive oil and avocado oilNuts and seedsOlives Slow-digesting carbohydrates (to support blood sugar balance): QuinoaWild riceBrown rice Fertility-supportive, anti-inflammatory foods:BerriesCruciferous vegetables (broccoli, Brussels sprouts) 🧠 Key Nutrients for Hormone Balance & Conception Choline (eggs) – supports egg qualityOmega-3 fatty acids (wild-caught salmon) – supports implantation and blood flowIron (beef, spinach, lentils, beans) – supports ovulation and menstrual health ⚖️ What If You Don’t Like Fish? Plant-based omega-3 sources:Chia seedsFlax seedsWalnuts 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 beefPasture-raised poultry and eggsWild-caught fish These labels indicate animals raised in more natural environments with higher nutrient densityLocal farms can be an excellent option when available 🍽️ What a Fertility-Friendly Plate Should Look Like ½ plate: vegetables¼ plate: protein¼ plate: slow-digesting carbohydrates1–2 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 hormonesNever skip meals regularlyProtein 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:WalkingYogaPilates 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 adjustEating 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:ProduceMeatFishDairy Choose foods with:Simple ingredient listsFewer than 6–8 ingredients Read labels carefully:“Whole grain” labels can be misleadingWatch for seed oils and added sugars Be a “nutrition detective”:Look at fiber contentCheck oils usedAssess sugar sources 🚫 Foods to Limit When Trying to Conceive Highly processed foods and fast foodSeed oils (soybean oil, canola oil, etc.) when consumed regularlyArtificial 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
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    20 分
  • PCOS Nutrition & Blood Sugar Balance: What to Eat for Hormones & Weight Loss | Episode 17

    PCOS Nutrition & Blood Sugar Balance: What to Eat for Hormones & Weight Loss | Episode 17
    2025/12/22

    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
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    18 分
  • Cervical Mucus & Fertility: How to Know if Yours is Healthy | Episode 16

    Cervical Mucus & Fertility: How to Know if Yours is Healthy | Episode 16
    2025/12/18

    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
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    9 分
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