Seed Cycling Made Simple: A Powerful, Natural Way to Support Hormonal Balance

If you’ve ever dealt with PMS that seems to come out of nowhere, irregular or painful cycles, low energy, mood swings, breakouts, or fertility struggles–you’re not alone. So many women experience these symptoms without realizing they’re often signs of deeper hormonal imbalances. And while balancing hormones can feel overwhelming, it doesn’t have to be complicated!

That’s where seed cycling comes in. This simple, food-based practice is one of my favorite gentle tools to help bring the body back into balance. By using whole foods–specifically, nutrient-rich seeds–you can naturally support your hormones throughout each phase of your cycle and start feeling more grounded, energized, and in tune with your body again.

What Is Seed Cycling?

Seed cycling involves eating specific types of seeds during the two main phases of your cycle to support your body’s natural hormonal rhythms. It’s an easy way to align with what your body needs most at each stage–whether that’s supporting estrogen in the first half or boosting progesterone in the second half.

Here’s how it works:

• Follicular Phase (First day after period → Ovulation): 1 tablespoon ground flax seeds→ 1 tablespoon ground pumpkin seeds

• Luteal Phase (After ovulation → Period): 1 tablespoon ground sesame seeds→ 1 tablespoon ground sunflower seeds

You can add the seeds to smoothies, yogurt, oatmeal, or sprinkle them over salads. For the flax and sesame seeds, I recommend grinding them (or purchasing them ground) and storing them in the freezer to preserve their nutrients.

If your cycle is longer (like mine, around 34–37 days), adjust the timing based on your ovulation rather than sticking to a standard 14-day window for the follicular phase (if you do have a longer cycle, you usually ovulate around 10-14 days before your expected period). The idea is to change the seed pairing the day after ovulation.

Why It Works

Each seed provides key nutrients that support the hormones most active during that phase.

Follicular Phase (Flax + Pumpkin)

During this phase, estrogen is rising as your body prepares for ovulation.

• Flax seeds are rich in lignans, a type of phytoestrogen that helps support healthy estrogen metabolism–not too much, not too little. They also contain omega-3 fatty acids that help lower inflammation and support overall hormone balance.

• Pumpkin seeds are loaded with zinc and antioxidants, which support follicle development and egg quality. Zinc also helps prime the body for progesterone production later in the cycle.

Together, these seeds help your body build and metabolize estrogen efficiently, while setting the stage for healthy ovulation.

Luteal Phase (Sesame + Sunflower)

After ovulation, progesterone becomes the dominant hormone, and this phase is all about stability and support.

• Sesame seeds provide lignans and zinc that help modulate estrogen and support progesterone production.

• Sunflower seeds are high in vitamin E and selenium–nutrients that help the body detox excess estrogen and support luteal-phase progesterone levels.

This combination helps maintain a calm, balanced hormonal environment, supporting mood, energy, and cycle regularity.

What I Love About This Practice

I love seed cycling because it’s a simple, food-first tool that complements everything else I teach inside my holistic health programs–nourishing your hormones through real food, balanced blood sugar, stress support, and a mindful connection to your cycle.

While the research on seed cycling itself is still limited, the nutrients it provides are well-studied for their benefits on hormone metabolism, inflammation, and reproductive health. Plus, it’s an easy ritual that brings you into awareness of your body’s natural rhythm–which is powerful in itself.

A Visual Look: Hormone Shifts Across the Cycle

Below is a simple visual showing how the main hormones fluctuate through the menstrual cycle, and where each seed pairing fits in:

Cycle Phase	Dominant Hormones	Seed Pair	Nutrients	Key Benefits
Follicular (1st day after period → Ovulation)	Estrogen ↑, FSH ↑, LH spike at ovulation	Flax + Pumpkin	Omega-3s, zinc, lignans	Supports healthy estrogen metabolism and ovulation
Luteal (1st day after ovulation → Period)	Progesterone ↑, Estrogen moderate	Sesame + Sunflower	Vitamin E, selenium, lignans, zinc	Supports progesterone production and excess hormone detoxification (especially estrogen)

Final Thoughts

Seed cycling is a beautiful way to sync with your body’s natural rhythm and give your hormones the nutrients they need most throughout your cycle. It’s not a “quick fix,” but when layered into a holistic approach that includes balanced nutrition, stress management, movement, and restorative sleep–it can make a real difference in how you feel month to month.

It’s one of those small, nourishing habits that reminds you: healing doesn’t have to be complicated. It just has to be consistent.

Ready to Go Deeper in Supporting Your Hormones?

If you’re ready to address your hormones at the root and finally feel in sync with your body, my Encompass Essentials Package is designed to help you do exactly that. Together, we’ll uncover what your body needs, create a plan that fits your life, and support your healing journey from the inside out. Learn more about working with me here.