Seed Cycling for Hormone Harmony in Menopause
What is Seed Cycling (and Is It Right for You)?
Seed cycling is a gentle, food-based way to support hormone balance by rotating specific seeds throughout the month. And despite what you may have heard, it’s not just for menstruating women—it can benefit women in all phases of menopause too.
How Seed Cycling Works to Support Hormone Balance
In a typical menstrual cycle, flax and pumpkin seeds are used during the follicular phase (days 1–14) to support estrogen, while sesame and sunflower seeds are used during the luteal phase (days 15–28) to promote healthy progesterone levels.
This rotation helps balance estrogen and progesterone, which can ease PMS and menopause symptoms, promote regularity (if still cycling), and reduce hormonal imbalances like estrogen dominance.
To get the most benefit, use organic whole seeds and grind them fresh daily—especially flaxseeds, which oxidize quickly.
Important tips:
Don’t buy flax meal (packaged pre-ground flax seeds) that may have been sitting around on a shelf for who knows how long.
Also, store whole seeds in the freezer for longer shelf life, and pre-grind a few days’ worth to keep things simple.
A spice grinder often works better than a coffee grinder for smaller seeds like flax and sesame.
Why Seed Cycling Helps During Menopause
When estrogen is too high (or progesterone is too low), symptoms like hot flashes, night sweats, mood swings, and weight gain can worsen—this is known as estrogen dominance.
And having too much estrogen, regardless of age, can also promote uterine fibroids, hormone-related cancers, and cardiovascular disease.
Seed cycling supports hormone detoxification and promotes a more balanced ratio of estrogen and progesterone. It’s especially helpful in perimenopause and early menopause, when hormone fluctuations are most intense. Seed cycling is a natural way to promote a healthy balance.
How to Use Seeds Throughout Your Cycle (or the Moon Cycle)
Seed schedules will be slightly different depending on your menstrual status.
Schedule For Cycling Women:
Days 1 through 14 - Eat 1 tablespoon each of the ground flax and pumpkin seeds.
Days 15 through 28 - Eat 1 tablespoon each of the ground sesame seeds and sunflower seeds.
(Follow the above schedule if you are experiencing menopausal symptoms, but your cycles are still regular.)
If your period is longer or shorter than 28 days, simply halve the length of your cycle to get the number of days for each phase.
Schedule for Non-Cycling Women:
Not cycling regularly? Use the moon as your guide:
🌑 Start flax and pumpkin seeds with the new moon →
🌕 Switch to sesame and sunflower seeds at the full moon.
Rinse and repeat with each lunar cycle. Mark your calendar with moon phases, or use a lunar tracker online.
As a handy reference, see my “Seed Cycling” handout at the end of this blog.
Delicious & Easy Ways to Enjoy Your Seeds
Enjoy them in simple, tasty ways:
Sprinkled on salads, smoothie or fruit bowls
Mixed into oatmeal or yogurt
Blended into smoothies
Use as a coating for energy balls or snack bites
Eaten by the spoonful (yes, really!)
Just don’t cook the seeds—you want to preserve their delicate oils and nutrients.
When to Skip Seed Cycling
Seed cycling isn’t for everyone. Avoid it if you:
Are on a seed-free therapeutic diet like AIP
Have allergies or intolerances to any of the seeds
Have had a partial or complete hysterectomy (the benefits are minimal in this case)
In that case, you might want to explore other hormone-boosting foods or other therapies such as bioidentical hormone replacement. You can find additional information about hormone-supporting foods in my blog article “Super Foods for Hormone Health.”
Simple Recipes to Get You Started
Nourishing, easy, and delicious ways to support hormone balance with your seed combinations.
Quinoa Breakfast Bowl
A cozy, protein-rich breakfast that’s perfect for your morning seed combo.
Serves: 1
Ingredients:
½ cup cooked quinoa
2 tablespoons pumpkin seeds
2 tablespoon ground flax seeds (golden or brown)
½ cup almond milk
1 scoop high-quality protein powder of your choice
Your choice of sweetener (stevia, monkfruit, raw honey, or maple syrup)
Cinnamon, to taste
1 pat of grass-fed organic butter (optional, but oh so good!)
Instructions:
Warm the cooked quinoa and almond milk in a small saucepan over low heat.
Pour into a bowl and mix in protein powder, sweetener, seeds, and cinnamon.
Top with a pat of butter and enjoy warm.
Almond Sesame Protein Balls
A quick and satisfying snack for hormone harmony on the go.
Makes: ~10–12 balls
Serves: 2
Ingredients:
½ cup almonds
½ cup sesame seeds
6 pitted dates
1 tablespoon coconut oil
½ cup sunflower seed butter
2 tablespoons chia seeds or hemp hearts (for coating)
Instructions:
In a high-speed blender or food processor, combine almonds, sesame seeds, dates, coconut oil, and sunflower seed butter.
Blend until smooth and the almonds are finely chopped.
Roll into 1-inch balls and coat with chia seeds.
Chill for at least 1 hour in the fridge before serving. Store in an airtight container for up to 1 week.
