Seed Cycling for Hormone Health: A Simple, Natural Way to Balance Your Body

Have you tried everything to balance your hormones? Or think there you may have an imbalance? I understand the frustration. No matter how clean I ate, how many supplements I tried, or how much I adjusted my lifestyle, my hormones still felt out of sync. My energy fluctuated, my skin was unpredictable, and my digestion never seemed quite right. Then, I stumbled across seed cycling — a simple, natural way to support hormone balance using food. I was skeptical, but I figured, why not give it a try, there’s nothing to lose?

Fast forward a few months, and I started noticing real changes. My energy was more stable, my skin looked healthier, my digestion improved, and I felt more aligned with my body. Could something as basic as rotating seeds throughout the month really make a difference? The answer, backed by science, is yes!!

What Is Seed Cycling And How Does It Work Scientifically?

Seed cycling is a food-based approach to balancing hormones by consuming specific seeds at different times of the month. These seeds provide key nutrients that support estrogen and progesterone production — the two main hormones that fluctuate throughout a woman’s cycle.

Here’s How It Works:

During the first half of your cycle (Follicular Phase, Days 1–14, day 1 is the first day of your period), your body needs support for estrogen production.

• Flaxseeds contain lignans, which help regulate estrogen levels.

• Pumpkin seeds are rich in zinc, which supports the transition to healthy progesterone production later in the cycle.

During the second half of your cycle (Luteal Phase, Days 15–28, after ovulation, sometimes cycles are longer than 28 days), your body focuses on progesterone production to support a healthy luteal phase.

• Sesame seeds also contain lignans, which help prevent estrogen dominance.

• Sunflower seeds are high in selenium, which supports liver detoxification and hormone balance.

What If You Don’t Have A Regular Cycle?

If you’re like me and have a known hormonal condition impacting your cycle or are perimenopausal, or postmenopausal, or have PCOS, or experience irregular cycles for currently undetermined reasons, you can align your seed rotation with the moon:

• New moon to full moon* (Follicular Phase equivalent): Flaxseeds and Pumpkin Seeds.

• Full moon to new moon* (Luteal Phase equivalent): Sesame and Sunflower Seeds.

*Check online in your country when the moon phases are then set reminders in your phone.

Scientific studies have shown that lignans in flax and sesame seeds can modulate estrogen levels, while zinc, selenium, and vitamin E in pumpkin and sunflower seeds support progesterone production and detoxification. This gentle, food-based approach provides your body with the raw materials it needs to regulate hormones naturally. I genuinely think this is so cool.

How to Seed Cycle And Easy Ways to Add Seeds to Your Diet

Step 1: Eat These Seeds in the These Phases

Follicular Phase (Days 1–14):

• 1 tbsp ground flaxseeds.

• 1 tbsp pumpkin seeds.

Luteal Phase (Days 15–28):

• 1 tbsp sesame seeds.

• 1 tbsp sunflower seeds.

Step 2: Make Easy & Delicious Meals and Snacks

Eating seeds daily might sound overwhelming, but it’s actually super simple when you build it into your routine. Here’s some of my suggestions:

✔ Blend them into smoothies (flax and pumpkin seeds blend well in the follicular phase, while sesame and sunflower add a nutty flavor in the luteal phase).

✔ Sprinkle on your oats, yogurt, or salads. I love the added crunchy and nutty texture - don’t forget to chew your food to aid your digestion!

✔ Make energy bites using nut butter, dates, and your phase-specific seeds. Soak the dates, then add with the nut butter and seed to a blender, then roll into balls. You can eye ball the ingredients so you get the texture you like. I often add protein powder too for extra fuel.

✔ Use ground flaxseed in baking like loafs, pancakes and granola. Basically just swap out some of the flour for flaxmeal. A lot of vegan recipes also substitute eggs for flax eggs where you soak the flax in water so it has a gloopy texture then add it to the recipe.

✔ Stir into soups or sprinkle over roasted vegetables. Basically a nutty garnish, which is quite aesthetic too.

✔ Mix into overnight oats or chia pudding to soak for a hormone-friendly breakfast. I love love love chia pudding and there are so many other great, flavourful mix-ins depending on what you are feeling that day (berries, yoghurt, protein).

Important tip: Flaxseeds and sesame seeds should be ground for better absorption, while pumpkin and sunflower seeds can be eaten whole. Do your best, sometimes I struggle with this so I chew flax and sesame extra to ground down with my teeth.

The Benefits of Seed Cycling

After sticking with seed cycling for multiple months, I noticed:

✅ More stable energy levels — no more mid-afternoon crashes.

✅ Clearer skin — less hormonal acne around my chin and jawline.

✅ Better digestion — thanks to the fibre and healthy fats supporting my gut health.

✅ Improved satiety and blood sugar control — helping me feel full for longer.

But beyond my own experience, many women find that seed cycling helps with:

💜 Reduced PMS symptoms—less bloating and mood swings.

💜 Regulating menstrual cycles (especially helpful if your cycle is irregular).

💜 Easing perimenopause symptoms like hot flashes and mood swings.

💜 Supporting post-menopause hormone balance in a gentle, food-based way.

💜 Enhancing fertility by supporting a healthy estrogen-progesterone balance.

It’s not a quick fix, but after 2–3 months, many women notice real changes!

Your Challenge: Try Seed Cycling for 2 Months!

I challenge you to give seed cycling a try for two full cycles (or two months, if you’re syncing with the moon) and track how you feel. Watch out for shifts in:

✔ Your energy levels

✔ Your skin health

✔ Your digestion

✔ Your PMS symptoms

✔ Your hormonal balance

To track — Set a reminder on your phone to write down how you feel at the start and end of each phase. Just use a piece of paper or your notes app on your phone.

A Simple, Natural Way to Support Your Hormones

Seed cycling is a gentle, food-based practice that can help you tune into your body and support your hormones naturally. It’s not about perfection — it’s about small, daily habits that build up over time. Much more manageable! Eating more nutrient-dense foods can only help you, right?

So why not give it a try? Two months. Four seeds. No downside — only potential benefits.

I can’t wait to hear how it goes for you, please let me know in the comments or DMs!

With love and balance, my Friends x

P.S. These are the common concerns and misconceptions of seed cycling:

“Does seed cycling actually work?”

Yes, but it’s not a magic pill. It’s about consistent, long-term support for hormone health, not an overnight cure.

“How long until I see results?”

Many women notice small changes within a month, but two to three cycles is ideal for deeper hormonal shifts.

“Can I do this if I don’t have a cycle?”

Absolutely! Just follow the moon phases to keep a rhythm.

“Do I need to eat the seeds every single day?”

Consistency is key, but missing a day here and there won’t ruin your progress. Just get back on track the next day!