Seed Cycling 101

“Seed cycling?!? What’s that?”

From acne to dryness, there is no denying that hormones play a role on how your skin looks and feels!

Mikayla Wolfe, certified nutrition specialist, takes a functional approach to balancing hormones with seed cycling and is here to give us the 101 on this natural but effective method!

What is seed cycling?

Seed cycling is “a natural yet powerful way to balance your hormones by eating specific nutrient-dense seeds throughout your menstrual cycle” (Beeya Wellness).

Seed cycling helps to alleviate PMS symptoms, balances hormones and blood sugar, regulates the menstrual cycle, improves fertility, helps to manage PCOS and endometriosis, and improves gut health. I’m telling you, these little seeds are POWERFUL!

What are the seeds?

There are four main seeds used for seed cycling: flaxseed, pumpkin seed, sesame seed, and sunflower seed.

How does seed cycling actually work?

Seed cycling follows the cyclical nature of a women’s Infradian Rhythm (i.e. the ~28 day menstrual cycle). This Infradian Rhythm is made up up four distinct phases: Menstrual, Follicular, Ovulatory, and Luteal. So, each seed contains specific nutrients that are uniquely helpful during the various phases of the menstrual cycle.

In phases 1 (Follicular) and 2 (Ovulatory) of the menstrual cycle, estrogen is the dominant hormone. In these phases your body needs specific nutrients to function optimally and produce the appropriate amount of hormone needed to grow a follicle and eventually release a mature egg (otherwise known as ovulation). It is best to consume flaxseed and pumpkin seed during these phases. Flaxseed is rich in fiber and magnesium, while pumpkin seeds are rich in antioxidants, iron, zinc, magnesium, and fiber which are critical to increasing estrogen as well as inducing the LH surge. In phases 3 (Luteal) and 4 (Menstrual) of the menstrual cycle, progesterone the dominant hormone. It is best to consume sesame and sunflower seeds during this time because they are rich sources of vitamin E, selenium, calcium, linoleic acid, antioxidants, B vitamins, vitamin E, and magnesium. These nutrients play a critical role in increasing progesterone.

Where do I start?

To start seed cycling, all you need are raw organic flax, pumpkin, sesame, and sunflower seeds. You can buy these already ground or grind them at home yourself. It doesn’t matter either way, as long as they’re ground when you’re consuming them! 

During the 1st and 2nd phases of your menstrual cycle consume 1TB of raw ground pumpkin and flax seeds daily. 

During the 2nd and 3rd phases of your menstrual cycle consume 1TB of raw ground sesame and sunflower seeds daily.

You can put these seeds in your smoothies, on top of yogurt bowls, oatmeal, rice cakes, or waffles, inside chia pudding, or sprinkled on top of your salad.

If you have more questions or would like to chat more about seed cycling, hormone health, or cycle syncing please visit my website at to book a complimentary discovery call with me!

Cheers to health!

XX, Mikayla