Hormone Cafe

Jaksot

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  PCOS Has a New Name: Understanding PMOS, Hormones & Metabolism | Episode 62 10.09.2026 29min

  In this episode of **The Hormone Café**, Dr. Sarah Pederson explains why polycystic ovary syndrome, or PCOS, is now called polyendocrine metabolic ovarian syndrome, or PMOS. She discusses why the original name was misleading, how PMOS affects much more than the ovaries, and why testing and treatment should be personalized to each woman’s hormones, metabolism, symptoms, and health goals.
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  Iron Deficiency: The Overlooked Cause of Fatigue, Hair Loss & Brain Fog | Episode 61 03.09.2026 29min

  In this episode of The Hormone Café, Dr. Sarah Pederson explains why you can be iron deficient even when you have been told your bloodwork is normal. She discusses the importance of testing ferritin, common symptoms and causes of low iron, and why identifying the root cause is just as important as replacing iron.
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  Consistency Over Perfection: How to Build Your Best Day and Week | Episode 60 27.08.2026 21min

  In this episode of **The Hormone Café**, Dr. Sarah Pederson shares how to create your best day and week without chasing perfection. She explains why extreme diets, cleanses, and short-term health plans often fail, even when you are highly motivated. The real key to lasting health is building simple routines that you can maintain consistently. You’ll learn how to identify your goals, schedule healthy habits into your life, prepare for busy days, stabilize your energy, and use the 80/20 approach to create a healthier lifestyle that actually lasts.
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  Vitamin D: The Missing Piece for Fertility, Hormones & Overall Health | Episode 59 13.08.2026 15min

  In this episode of The Hormone Café, Dr. Sarah Pederson takes a deep dive into one of the most overlooked nutrients in women’s health: vitamin D. She explains why vitamin D is essential for fertility, hormone balance, pregnancy, immune function, bone health, and mood. You’ll also learn which vitamin D test to request, the difference between vitamin D2 and D3, how much you need, and when supplementation or injections may be beneficial.
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  Being Happy Now: Finding Joy During Your Health & Healing Journey | Episode 58 06.08.2026 21min

  In this episode of The Hormone Café, Dr. Sarah Pederson shares practical mindset strategies to help you stay hopeful throughout your fertility and healing journey. Whether you’re navigating infertility, PCOS, endometriosis, recurrent pregnancy loss, or hormone imbalances, she explains how your mindset, relationships, and daily habits can support emotional well-being while you work toward better health. This episode is a reminder that healing isn’t just physical. It’s mental and emotional, too.
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  Endometriosis Surgery: How to Prepare, Recover & Heal Faster | Episode 57 30.07.2026 29min

  In this episode of The Hormone Café, Dr. Sarah Pederson walks through everything you need to know about endometriosis surgery at Vera Health & Fertility. From preparing your body before surgery to navigating recovery afterward, she shares practical tips to help you heal well, reduce inflammation, and return to your normal routine with confidence. In This Episode, You'll Learn 🏃 How to Prepare Your Body Before Surgery Think of surgery like training for a marathon. In the month leading up to surgery, focus on: Exercising 3–5 times per week Strengthening your core and pelvic floor Prioritizing cardio and resistance training Drinking at least 2 liters of water daily Eating a whole-food, anti-inflammatory diet Getting 8+ hours of sleep each night Preparing your body ahead of time can support a smoother recovery. 🩺 What Happens at Your Pre-Op Appointment During your pre-operative visit, your provider will: Review your medical history and medications Perform a physical exam Explain where the surgical incisions will be Review risks and answer your questions Discuss recovery expectations Complete your surgical consent Come prepared with a list of questions and an updated medication and supplement list. 📅 The Week Before Surgery To help your surgery go smoothly: Avoid intercourse after cycle day one until surgery Stop ibuprofen, Aleve, omega-3s, and blood thinners as instructed Continue eating nutritious foods and staying hydrated Meal prep for recovery Arrange for family or friends to help during the first few days after surgery Planning ahead can make recovery much easier. 🍽️ The Night Before Surgery Dr. Pederson recommends: Eating a nourishing meal with protein, healthy fats, and carbohydrates Drinking plenty of water Taking approved nighttime medications Stopping all food and drinks at midnight unless instructed otherwise Proper nutrition before surgery helps provide the energy your body needs for healing. 🏥 What to Expect on Surgery Day On the day of surgery: Arrive about two hours early Bring a trusted support person to drive you home Leave jewelry and valuables at home Meet your surgical and anesthesia teams Discuss any previous anesthesia concerns Knowing what to expect can help ease anxiety before surgery. ❤️ Recovery After Surgery Immediately after surgery you can expect: Time in the recovery room before going home Mild soreness and fatigue Water and light foods as tolerated Scheduled pain medications for the first 48 hours A gradual return to eating and activity Bringing nourishing snacks, bone broth, or electrolytes may help you feel more comfortable after surgery. 🚶 How to Heal Faster Recovery isn't just about resting—it's about moving appropriately. Dr. Pederson recommends: Walking short distances beginning the day of surgery Drinking plenty of fluids Taking stool softeners as directed Sleeping on your back Using heat packs for gas discomfort Avoiding heavy lifting for four weeks Gradually returning to exercise These habits help reduce complications and support healing. ⚠️ When to Call Your Provider Contact your care team if you experience: Fever over 100.4°F Heavy vaginal bleeding Severe or worsening pain Persistent nausea or vomiting Trouble urinating Incisions that appear infected or begin opening Knowing what is normal—and what isn't—can help you recover safely. 🌿 Recovery Takes Time Healing happens in stages: Around 50% recovered by 2 weeks Around 80% recovered by 4 weeks Nearly fully recovered by 6 weeks Rest, nourishing food, hydration, and support from family or friends all play an important role in recovery. Weekly Challenge If you're preparing for surgery, spend time this week creating your recovery plan. Meal prep healthy foods, gather comfortable supplies, arrange for help at home, and write down any questions you'd like to discuss with your provider at your pre-op appointment. Key Takeaways Preparing your body before surgery can improve recovery. Nutrition, hydration, sleep,
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  Fertility Journeys Are Hard: 5 Mindset Shifts That Help | Episode 56 23.07.2026 16min

  In this episode of The Hormone Café, Dr. Sarah Pederson shares five mindset shifts that can help you navigate difficult health and fertility journeys with more resilience, confidence, and self-compassion. She discusses the emotional reality of healing, why true restoration takes time, how to stay grounded when progress feels slow, and why believing in yourself is one of the most powerful tools you have.
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  Your Gut Needs More Than Probiotics: What Actually Helps | Episode 55 16.07.2026 19min

  In this episode of The Hormone Café, Dr. Sarah Pederson explains why gut health is about so much more than just drinking water, eating fiber, and taking probiotics. She breaks down the deeper foundations of digestion including nervous system regulation, movement, circulation, meal timing, stress, and gut motility and shares practical techniques you can use daily to improve bloating, constipation, gas, and overall digestion naturally.
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  Should You Drink Electrolytes Every Day? What to Look For & What to Avoid | Episode 54 09.07.2026 16min

  In this episode of The Hormone Café, Dr. Sarah Pederson breaks down everything you need to know about electrolyte powders. She explains when electrolytes are actually beneficial, how to choose a high-quality product, why artificial sweeteners may not be the best option, and the ingredients to look for if you’re trying to support your energy, hydration, hormones, and overall health naturally.
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  How to Choose a Healthy Protein Powder: What to Look For & What to Avoid | Episode 53 02.07.2026 24min

  In this episode of The Hormone Café, Dr. Sarah Pederson explains how to choose a high-quality protein powder and why reading ingredient labels matters. She breaks down the differences between protein sources, how much protein your body actually needs, and the ingredients she recommends avoiding if you’re trying to support your metabolism, hormones, and overall health.
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  Not All Prenatals Are Equal: What to Look For | Episode 52 25.06.2026 16min

  In this episode of The Hormone Café, Dr. Sarah Pederson breaks down how to evaluate a prenatal vitamin from a clinical perspective and why many prenatals on the market fall short. She walks through exactly what nutrients matter, what forms your body can actually use, what’s commonly missing, and what to avoid so you can confidently choose a prenatal that truly supports your hormones, fertility, and early pregnancy.
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  Not Sleeping? Your Hormones Feel It | Episode 51 18.06.2026 26min

  In this episode of The Hormone Café, Dr. Sarah Pederson breaks down why sleep is one of the most powerful, yet overlooked, tools for hormone balance and fertility. She explains how poor sleep directly impacts ovulation, egg quality, blood sugar, cortisol, and overall energy and shares simple, practical ways to improve your sleep starting tonight.
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  Your Body Is Talking, Are You Listening? | Episode 50 11.06.2026 19min

  In this episode of The Hormone Café, Dr. Sarah Pederson dives into one of the most overlooked tools in hormone and fertility health: learning how to truly listen to your body. Through a powerful patient case, she explains how ignoring symptoms, pushing through discomfort, or following “one-size-fits-all” advice can actually delay healing and how tuning into your body can change everything.
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  Doing Everything Right but Not Seeing Results? What to Do Next | Episode 49 04.06.2026 15min

  In this episode of The Hormone Café, Dr. Sarah Pederson walks through one of the most discouraging parts of a health or fertility journey: feeling like you’re doing everything right, but nothing is changing. Through a real patient case, she explains why progress can stall and how to reset your approach without burning out or giving up on your body.
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  When Tests Are "Normal" But You Don't Feel Normal | Episode 48 28.05.2026 12min

  In this episode of The Hormone Café, Dr. Sarah Pederson breaks down one of the most frustrating situations patients face: being told everything is ”normal” when you still don’t feel well. Through a real patient case, she explains why standard testing can miss key issues and how a deeper, root-cause approach can uncover what’s really going on with your hormones and fertility.
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  Simple Food Swaps for Hormones: How to Eat More Real Food | Episode 47 21.05.2026 25min

  In this episode of The Hormone Café, Dr. Sarah Pederson shares simple, realistic swaps to help you reduce processed foods and add more nutrient-dense options into your daily routine. If you feel overwhelmed by healthy eating, this episode breaks it down into small, doable changes that can support hormones, blood sugar, inflammation, and long-term wellness.
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  Hormone Healing Mindset: Why It Feels Slow and What to Do | Episode 46 14.05.2026 19min

  In this episode of The Hormone Café, Dr. Sarah Pederson shares the most important mindset shifts to help you stay grounded, consistent, and hopeful throughout your hormone and fertility journey. If you’ve ever felt frustrated, stuck, or like ”nothing is working,” this episode will help you reframe your approach and better understand how your body is actually responding and healing over time.
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  Artificial Sweeteners & Fertility: Why “Sugar-Free” May Be Hurting Hormones | Episode 45 07.05.2026 20min

  In this episode of The Hormone Café, Dr. Sarah Pederson breaks down artificial sweeteners, sugar alcohols, and “healthy” sugar substitutes that may be disrupting hormones, cravings, gut health, and fertility. If you reach for diet soda, sugar-free snacks, flavored protein powders, or low-sugar treats thinking they’re healthier, this episode explains why those products may be sending mixed signals to your body.
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  Stop Chasing Supplements: The Basics That Actually Improve Fertility & Hormones | Episode 44 30.04.2026 21min

  In this episode of The Hormone Café, Dr. Sarah Pederson explains why the biggest drivers of fertility and hormone balance are not expensive supplements or trendy wellness products, but consistent daily habits. If you’ve been researching the “perfect” prenatal, mold-free coffee, or the newest hormone supplement, this episode is a reminder that basics come first.
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  Travel Without the Crash: Healthy Habits for Hormones, Energy & Travel | Episode 43 23.04.2026 22min

  In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation. Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This episode focuses on practical strategies to support hormones, blood sugar, and energy while on the go.