The Hormone Cafe

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.

In This Episode, You’ll Learn

💪 Why Protein Matters

Protein plays an essential role in:

• Building and maintaining muscle
• Supporting metabolism
• Improving body composition
• Blood sugar regulation
• Hormone production
• Recovery after exercise

Dr. Pederson emphasizes that food should always be your primary protein source, with protein powder used to supplement when needed.

🥩 Animal vs. Plant Protein

Not all protein powders are created equal.

Dr. Pederson explains:

• Whey protein is highly researched and rich in essential amino acids.
• Whey isolate is often better tolerated than whey concentrate.
• Casein is a slower-digesting protein that may support overnight muscle recovery.
• Plant-based proteins like pea, pumpkin seed, and brown rice can provide a complete amino acid profile when combined properly.

📊 How Much Protein Do You Actually Need?

Protein needs vary based on your goals and stage of life.

Higher protein intake may be beneficial if you are:

• Strength training
• Trying to lose body fat
• Building muscle
• In perimenopause or menopause

Dr. Pederson also explains why protein recommendations are based on kilograms, not pounds.

🍳 Spread Protein Throughout the Day

Instead of eating most of your protein at one meal, aim to:

• Eat 20–40 grams of protein per meal
• Include protein every 3–4 hours
• Add a high-protein snack between meals when needed

Consistent protein intake supports muscle growth, energy, and blood sugar balance.

🔍 What to Look for in a Protein Powder

A quality protein powder should:

• Contain 20–30 grams of protein per serving
• List a clear protein source
• Be third-party tested
• Be tested for heavy metals and contaminants
• Have a short, simple ingredient list

The fewer unnecessary ingredients, the better.

🚫 Ingredients to Avoid

Many protein powders contain ingredients you may not want, including:

• Artificial sweeteners
• Artificial flavors
• Seed oils
• Excess fillers
• Heavy metals
• Microplastics

Dr. Pederson encourages choosing products with recognizable, minimally processed ingredients whenever possible.

🍫 Why Artificial Sweeteners Matter

Many flavored protein powders contain:

• Sucralose
• Stevia (Reb A)
• Monk fruit
• Acesulfame potassium

Dr. Pederson discusses why she prefers avoiding artificial sweeteners and instead recommends choosing unflavored protein powders or those sweetened with small amounts of real sugar if desired.

🌱 How Vera Created Its Protein Powder

After reviewing countless products on the market, Dr. Pederson developed Vera’s protein powder with:

• Pea protein
• Pumpkin seed protein
• Brown rice protein
• MCT oil
• Acacia fiber
• No artificial sweeteners
• No added flavors

The goal was to create a simple, plant-based protein with a complete amino acid profile and minimal ingredients.

Weekly Challenge

Take a look at the protein powder you’re currently using. Read the ingredient label, calculate your daily protein needs, and see whether you’re meeting your goals through whole foods and quality protein sources.

Key Takeaways

• Whole foods should always be your primary source of protein.
• Protein needs vary based on age, activity level, and health goals.
• Spread protein evenly throughout the day for optimal muscle support.
• Choose protein powders with minimal, recognizable ingredients.
• Look for third-party testing for heavy metals and contaminants.
• Avoid unnecessary fillers, artificial flavors, and artificial sweeteners whenever possible.

Resources & Next Steps

If you’re unsure how much protein you need or want personalized nutrition guidance, our team is here to help. We offer individualized nutrition counseling and evidence-based recommendations to support hormone health, fertility, metabolism, and overall wellness.