What is Seed Cycling? Everything to Know

Find out everything you need to know about seed cycling in this guide. If you’ve ever wondered what seed cycling is, how to implement it in your life, and/or the benefits it can have on your hormones, you’ve come to the right place. We’ll be covering all that and more, just keep reading below!

I’m a huge proponent of aligning your lifestyle and diet with your cycle, so when I first heard about seed cycling I was super intrigued. I’ve only recently started implementing it, so I can’t offer up too many direct results just yet. But, what I can do is walk you through exactly what seed cycling is and how it can benefit your cycle.

Did you know as many as 80% of women suffer from hormonal imbalance? While this may seem high, hormones are easily impacted by lifestyle habits, environmental conditions, stress levels, and more. Imbalanced hormones can then result in symptoms such as menstrual cramps, irregular periods, acne, and weight gain. Not fun!

OKAY, SO WHAT IS SEED CYCLING?

One way you can help keep your hormones healthy is by eating a well-balanced diet, which is where seed cycling comes in. While seed cycling has its roots in traditional Chinese medicine and Ayurveda, it actually wasn’t popularized until 2012 by Lindsey Jesswein, a naturopathic practitioner.

Seed cycling is essentially the belief that certain seeds help balance estrogen and progesterone levels, which in turn helps minimize side effects cause by hormonal imbalances.

Four different types of seeds are consumed during the different phases of your menstrual cycle. Pumpkin and flax seeds are consumed during the first half of our cycle (follicular phase) while sesame and sunflower seeds are consumed during the second half of your cycle (luteal phase). 

BREAKING DOWN THE MENSTRUAL CYCLE

In order to fully grasp seed cycling, it’s important to understand how the menstrual cycle works. Most people don’t pay much attention to their cycle outside of when they are trying to conceive. But there’s so many benefits to understanding how your cycle works beyond getting pregnant.

So, lets dive into a mini science lesson about the average menstrual cycle. It’s important to remember that everyone varies, so your cycle may not line up perfectly with the timeline below.

MENSTRUAL CYCLE

The menstrual cycle is broken into four phases which either take place during the first or second half of your period.

Menstruation – The first day of your period, menstruation typically occurs between days 1 and 6. During this phase levels of the hormones estrogen and progesterone drop.

Follicular phase – The follicular phase actually begins on the first day of your period, so there is overlap between the two. The average follicular phase lasts for about 14 to 16 days and ends when you start ovulating. Estrogen levels begin to rise during the mid-follicular phase.

Ovulation – Ovulation is when your ovary releases a mature egg, it’s also the time during your cycle in which you can get pregnant. If you have a 28-day cycle, ovulation happens around day 14 and only lasts for 24 to 48 hours.

Luteal Phase – The last phase is the luteal phase, which begins after ovulation, around day 15 (of a 28 day cycle). During this phase the follicle that releases an egg develops into an endocrine structure called the corpus luteum. Progesterone levels increase which thickens your uterine lining to prepare you for pregnancy. However, if you don’t get pregnant, the corpus luteum dissolves and hormone levels begin to decline. This leads to you shedding your uterine lining (starting your period) and the cycle repeats.

SEED CYCLING AND THE MENSTRUAL CYCLE

PHASE ONE

The first half of your cycle, the follicular phase, is marked by estrogen rising in preparation for ovulation. During this timeframe it’s recommended to consume a tablespoon each of pumpkin and flax seeds.

Why? Well, pumpkin seeds are rich in zinc which helps progesterone production as you move towards the next phase. Flax seeds contain lignans that bind to estrogen and help eliminate excess estrogen in the body. Both are also rich in Omega-3s which help with reducing inflammation in the body.

PHASE TWO

During the second half of your cycle, estrogen starts to decrease and progesterone increases. During this period, a tablespoon each of sesame seeds and sunflower seeds are consumed. Both these seeds help boost progesterone production. While sesame seeds contain lignans that support progesterone production, sunflower seeds are high in selenium which helps support the liver function and hormone excretion.

Low progesterone can lead to PMS symptoms like irregular cycles, mood swings, acne, and difficulty getting pregnant, so it’s important to keep your hormones happy and balanced.

BENEFITS OF SEED CYCLING

Before we dive into the potential benefits it’s important to mention that scientific evidence on seed cycling is pretty much non-existent. This doesn’t mean it doesn’t work, but rather that there hasn’t been any thorough research done (yet).

Because our hormones are a delicate system, they’re easily influenced by our lifestyle and surroundings. Things like too much stress, too little sleep, and/or a poor diet can all lead to hormonal imbalances. And these imbalances then lead to negative health impacts like acne, irregular cycles, fatigue, and more.

This is where seed cycling comes in. While seed cycling is not a cure all, it can help balance your hormone levels and reduce the above symptoms. Because the above seeds are high in fiber, and hormone healthy vitamins and minerals, consuming them can help:

1. Regulate Menstruation
2. Reduce Acne
3. Lesson Cramps
4. Help with Mood Swings
5. Increase Fertility

INCORPORATING SEED CYCLING INTO YOUR DIET

No one wants to just eat a handful of seeds everyday and don’t worry you don’t need to! Below are tons of different ways to include flax, pumpkin, sesame, and sunflower seeds into your diet.

P.S. Here you can find 15+ recipes that incorporate seeds for seed cycling.

1. Use to top your oatmeal or overnight oats.
2. Blend into a smoothie.
3. Make homemade granola.
4. Add to a salad.
5. Make homemade energy bites.
6. Add to muffins.
7. Make breakfast cookies.
8. Top a nourish bowl.

SEED CYCLING TIPS

Track your cycle: Tracking your cycle is key to making the most out of seed cycling. By tracking your cycle you’ll know when to switch seeds for maximum benefits.

Not sure when your period is? Read the FAQ section below.

Purchase raw seeds: For seed cycling, make sure to purchase raw, and ideally organic, seeds. Why? Raw seeds have a better nutrient profile than roasted seeds.

Grind seeds: The best way to consume the seeds is to grind them as it’s easier on the digestive system. However, if this is impractical the only seed that really needs to be ground is flax seeds.

While it’s recommended to grind the seeds daily, for most people that’s just not practical. Instead at the beginning of the week you can grind the seeds ahead of time.

Store seeds in the refrigerator/freezer: Seeds can go rancid easily, especially once they’re ground. For this reason it’s important to keep them in the fridge or freezer.

SEED CYCLING FAQ

---

And that’s everything! Hopefully this guide helped walk you through what seed cycling is and if it makes sense to incorporate into your lifestyle. If you’ve ever tried seed cycling, I’d love to hear your thoughts below.

P.S. It’s important to remember that seed cycling is not a cure all, but rather something to incorporate alongside other hormone healthy practices such as quality sleep, a healthy diet, and exercise, to experience the full benefits.