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

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.

• Adequate protein (building blocks for CM)
• Antioxidants: leafy greens, citrus, glutathione-rich foods
• Omega-3s for hormone support

• Antioxidants: vitamin C, NAC (N-acetylcysteine), glutathione
• Blood flow support: alpha-lipoic acid, vitamin E

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

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

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).

🩺 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

⚠️ 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

🌿 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

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, discusses irregular bleeding. She explains what counts as an irregular period, the possible causes—from hormonal imbalances to structural issues—and how to properly evaluate and treat irregular cycles.

In This Episode, You’ll Learn:

💡 Definition & Differential Diagnosis

• Normal cycles: 24–35 days, varying by no more than 3 days per cycle.
• Signs of irregular bleeding:

1. Too few or too many periods per year
2. Spotting or brown bleeding before a period
3. Very heavy (multiple pads/hour) or very light flow
4. Mid-cycle bleeding or bleeding after intercourse

1. Hormonal: Estrogen too high or low, progesterone imbalance, thyroid issues, high prolactin, adrenal dysfunction
2. Structural: Ovarian cysts, fibroids, uterine or cervical polyps, cervical ectropion
3. Blood-related: Genetic or acquired clotting disorders (e.g., Factor V Leiden)

🩺 Workup of Irregular Bleeding

• Hormone testing: Estrogen, progesterone, LH, FSH, thyroid hormones, prolactin, testosterone
• Cycle mapping with urine tracking (e.g., Mira, NEDO) and blood work at multiple points in the cycle
• Ultrasound: Assess ovaries, uterine lining, fibroids, cysts, or polyps
• Pelvic exam and cervical check, including vaginal swabs for infections
• Endometrial biopsy for uterine health or infection

🌿 Treatment & Management

• Nutrition & Lifestyle: Foods and supplements to support hormone balance; tailored to whether estrogen, progesterone, or other hormones are high or low
• Medical Interventions:
  • Bioidentical hormones to correct estrogen or progesterone imbalances
  • Medication or surgery for ovarian cysts, fibroids, or polyps Cervical treatments (e.g., silver nitrate) for ectropion
  • Antibiotics or probiotics for infections
• Monitoring & Tracking: Chart cycles to ensure interventions are effective; cycle mapping helps identify hormone shifts and empowers long-term management

Key Takeaways:

• Irregular periods are not “normal” and often signal underlying hormonal, structural, or blood-related issues.
• Comprehensive evaluation—including hormone testing, imaging, and pelvic exams—is essential to identify causes.
• Treatment can include lifestyle changes, supplements, medical interventions, and monitoring.
• Balancing hormones and achieving regular cycles may take 3–6 months, but long-term consistency leads to improved health and well-being.

Resources & Next Steps: Dr. Sarah and her team at Vera Health and Fertility can help evaluate and treat irregular cycles with a personalized, holistic plan. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, dives into the topic of painful cycles. She breaks down what a normal period looks like versus a painful cycle, explores the different causes, how to properly evaluate your pain, and shares treatment strategies to help reduce discomfort.

In This Episode, You’ll Learn:

💡 Definition & Differential Diagnosis

• Normal periods should allow you to function without needing excessive pain relief.
• Signs your cycle may be too painful: severe cramps requiring multiple ibuprofen doses, missed school/work, or reliance on heating pads for hours.
• Potential causes include:

1. General inflammation (autoimmune issues, gut inflammation, leaky gut)
2. Endometriosis or scar tissue on/around the uterus
3. Adenomyosis (inflammation within the uterine walls)
4. Endometritis (infection inside the uterus)
5. Cervical inflammation
6. Vaginal dysbiosis or infection

🩺 Workup of a Painful Cycle

• Labs: ANA, ESR, CRP to check for inflammation or autoimmune conditions
• Gut health testing for leaky gut or bacterial overgrowth
• Imaging: ultrasound or MRI to detect adenomyosis, cysts, or swelling
• Procedures: biopsy, laparoscopy, or vaginal swabs to check for endometriosis, infections, and bacterial imbalances
• Comprehensive evaluation is key, especially if prior treatments (like endometriosis surgery) did not fully relieve pain

🌿 Treatment & Management

• Lifestyle & Nutrition: Anti-inflammatory diet (low sugar, high magnesium, leafy greens, protein), regular exercise for blood flow
• Supplements: Omega-3, curcumin (turmeric), magnesium
• Medical Interventions:
  • Surgery for endometriosis or scar tissue
  • Antibiotics and probiotics for endometritis or vaginal infections
  • Long-term inflammation management for adenomyosis
• Advocate for yourself: proper evaluation can uncover treatable causes and significantly reduce period pain

Key Takeaways:

• Painful cycles are not “normal”—you should be able to function on your period.
• Multiple factors can contribute to pain, from gut inflammation to endometriosis and infections.
• A thorough evaluation is essential to identify and treat underlying causes.
• Lifestyle, diet, supplements, and medical interventions can all help reduce discomfort.

Resources & Next Steps: If you experience painful periods, Dr. Sarah and her team at Vera Health and Fertility can provide a full evaluation and personalized plan to help you manage and reduce cycle pain. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN and founder of Vera Health and Fertility in Westminster, Colorado, sits down with Nurse Practitioner Emily, a women’s health specialist who recently experienced postpartum herself. They discuss key strategies for postpartum self-care, covering sleep, partner support, vaginal and perineal health, breast care, nutrition, exercise, sex, and returning periods.

They share practical tips to help new moms recover, manage expectations, and maintain wellness for themselves and their families.

In This Episode, You’ll Learn:

💡 Sleep & Partner Support

• Expect broken sleep every 2–4 hours in the early weeks.
• Short naps and scheduled shifts help manage fatigue.
• Partner communication and clearly defined responsibilities are critical for restorative sleep and reducing stress.

🛡️ Vaginal & Perineal Care

• Tears are common and can cause soreness; ice packs, witch hazel, Tucks pads, and sitz baths help.
• Create “mom-care stations” with all essentials for easy access.
• Take time for personal care—even small daily routines improve healing.
• Stool softeners may be necessary for safe, comfortable bowel movements.

⚕️ Breast Health & Lactation

• Frequent feeding, pumping, or hand expression prevents engorgement and mastitis.
• Use lanolin nipple cream as needed, primarily after feeding.
• A rolling postpartum cart with supplies within reach is helpful.
• Consult lactation specialists—many visits may be covered by insurance.

🌿 Nutrition

• Breastfeeding requires increased caloric intake; prioritize nutrient- and calorie-dense foods.
• Focus on iron, protein, complex carbs, and healthy fats.
• Smoothies, hearty meals, and balanced snacks support energy, recovery, and milk production.
• Adequate hydration is essential.

🏃 Exercise & Pelvic Health

• Cleared at 6 weeks postpartum (vaginal birth) or 8 weeks (C-section).
• Begin with walks, gentle stretching, and yoga; gradually return to running or weights.
• Pelvic floor therapy is recommended for urinary leakage, excessive gas, or other pelvic symptoms.

❤️ Sex & Intimacy

• Hormonal and body changes can affect libido and comfort.
• Communication with your partner is key.
• Non-sexual touch, cuddling, and small moments of connection help maintain intimacy.
• Resume sexual activity only when medically cleared and comfortable.

🩸 Periods & Hormonal Recovery

• Return of menstruation is variable; influenced by breastfeeding and prolactin levels.
• Some may resume cycles within two months; others after weaning.
• First postpartum periods may differ in flow and regularity.
• Hormone monitoring can help with family planning and overall wellness.

Key Takeaways:

• Postpartum recovery is highly individual—prioritize self-care and realistic expectations.
• Sleep, partner support, and communication are essential for wellness.
• Vaginal, breast, and nutritional care support healing and milk production.
• Exercise and pelvic floor therapy aid physical recovery and prevent complications.
• Intimacy and menstruation may change; open communication and monitoring hormones help navigate this period.

Resources & Next Steps: If you are pregnant, planning for a baby, or currently postpartum, Dr. Sarah and her team at Vera Health and Fertility can help you develop a personalized, holistic postpartum support plan. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok