The Hormone Cafe

In this episode, Dr. Sarah Pederson breaks down the three most common female hormone profiles—low estrogen & progesterone, estrogen dominant, and progesterone dominant/low estrogen—and explains how each one affects mood, energy, cycles, fertility, and overall health. This episode empowers women to understand their symptoms, test hormones properly, and align nutrition, exercise, supplements, and treatment with their unique hormone profile.

In This Episode, You’ll Learn:

🧪 The Three Core Hormone Profiles
Dr. Sarah explains how estrogen and progesterone work together—and what happens when they fall out of balance:

• Low Estrogen + Low Progesterone (“Low–Low”)
• Estrogen Dominant (Relative Low Progesterone)
• Progesterone Dominant / Low Estrogen

Each profile presents differently and requires a different approach to treatment, lifestyle, and supplementation.

🩺 Why Proper Hormone Testing Matters

• Best timing for hormone labs:
  • Cycle day 3: Estrogen, progesterone, FSH, LH, testosterone
  • 5–7 days after ovulation (depending on luteal phase length)
• Why checking progesterone at the wrong time leads to misdiagnosis
• How incorrect supplementation can worsen symptoms instead of helping

🌱 Low Estrogen & Low Progesterone (Low–Low Profile)
Common symptoms include:

• Depression, brain fog, low stress tolerance, fatigue
• Light or skipped periods, long cycles, short luteal phase
• Recurrent miscarriage, poor cervical mucus, thin uterine lining
• Low libido, vaginal dryness, UTIs, hair thinning, brittle nails
• Hot flashes, cold intolerance, poor circulation

Root causes may include:

• Chronic stress
• Under-eating or poor nutrient absorption
• Excessive exercise
• Postpartum or breastfeeding states
• Perimenopause or ovarian insufficiency

Support strategies:

• Adequate calories and protein
• Gentle exercise (yoga, Pilates, barre)
• Stress reduction and sleep prioritization
• Targeted supplements (omega-3s, magnesium, vitex)

⚖️ Estrogen Dominance
Common symptoms include:

• Anxiety, irritability, mood swings
• Heavy or painful periods, clots, PMS
• Breast tenderness, fibroids, endometriosis
• Migraines, acne, bloating, weight gain
• Poor sleep, constipation, joint inflammation

Key contributors:

• High sugar or refined carbohydrate intake
• Low protein consumption
• Poor liver or gut estrogen metabolism

Support strategies:

• Higher protein intake (≈80g/day)
• Strength training, HIIT, frequent movement
• Fiber-rich diet for estrogen detoxification
• Supporting liver and gut health
• Reducing alcohol and excess sugar

🌡️ Progesterone Dominant / Low Estrogen
Common symptoms include:

• Sedation, brain fog, low motivation
• Excessive sleepiness, low blood pressure, dizziness
• Weight gain, insulin resistance, cravings
• Heat intolerance, nausea, constipation
• Vaginal dryness, low libido, breast fullness

Key focus areas:

• Supporting ovulation and estrogen production
• Balanced, moderate exercise
• Stress reduction and adequate sleep
• Avoiding progesterone-only supplementation when estrogen is low

🧠 Why Hormone Ratios Matter
Dr. Sarah emphasizes:

• Hormones must be balanced—not treated in isolation
• DIM, progesterone, or bioidentical hormones can be harmful if mismatched
• Nutrition, exercise, and supplements should support—not fight—your hormone profile
• Ongoing lab monitoring ensures treatment is helping, not harming

Key Takeaways:

• Most symptoms are clues to your hormone profile—not random
• Estrogen and progesterone must be evaluated together
• Timing of hormone testing is critical
• One-size-fits-all hormone advice often backfires
• Aligning lifestyle and treatment with your hormone profile leads to better mood, energy, cycles, and fertility