Your Cycle With Seeds

The science behind Seed Cycling for Women (includes a fun recipe!)

The first half of the cycle, called the follicular phase, is when the menses start. The uterine lining is thick with nutrients to support the embryo. If there is no embryo to be nourished, the hormones progesterone and estrogen are decreased. This results in the thick inner uterine lining breakdown and menses to begin. At the ovarian level, follicle-stimulating hormone levels increase during this phase, stimulating the development of several follicles within the ovary. As follicle-stimulating hormone levels decrease, a single follicle continues to develop above the rest.

The second half of the cycle, the luteal phase, begins 14 days after the first day of the onset of menses. The luteal phase starts with ovulation, the expression of a single mature egg from a chosen follicle. The release of an egg is what follows, the female hormone progesterone gets expressed. Progesterone is the hormone that aids in the prep of the uterus for potential implantation. If no implantation occurs, the progesterone and estrogen decrease, and menses occur.

This process is very complex, and therefore more than 20% of women experience irregular cycles because this interplay of hormones is susceptible to disturbances.

Seed cycling has been shown to support female hormonal health for many years. The practice involves implementing certain seeds in the diet throughout both menstrual cycles to support the correlating hormones. The seeds are high in essential fatty acids (EFAs) which are necessary for hormone production. The seeds also help with binding and excreting excessive hormones.

The first half: The first day of the onset of menses, is to be supported by estrogen, flax and pumpkin are commonly used here. Flax seeds contain lignans that bind to excess estrogen and allow more efficient elimination.

In the second half: 14-28 days, ingesting seeds for progesterone support with sunflower and sesame seeds. Switch the seeds after those 2 weeks despite your menstrual irregularities. Note that this is a natural way how to balance hormones and therefore it might take a few months. Be diligent and patient while waiting for the changes to come.

Seed cycling recipe

Nuts and seeds can easily go rancid when not stored properly. Buy fresh (unroasted, not grounded) and store in an airtight container in the fridge or freezer. When grinding fresh, do not soak them first. Flax needs to be ground. Pumpkin, sesame, and sunflower seeds can be eaten raw (raw and soaked or raw and ground). Mix the freshly ground seeds into your smoothies, chia pudding, oatmeal (add at the end - do not cook), salads, dehydrated crackers, and energy balls.

Seed Cycle Energy Ball Recipe:

DAY 1-14 (Follicular mix)

• 1 cup raw pumpkin seeds

• 1 cup raw flaxseeds

• 1 tbsp chia seeds

• 1⁄4 cup coconut flakes

• 1 tsp ground cinnamon

• 2 tbsp coconut oil

• 2 tbsp honey

• 4 medjool dates

• Pinch of sea/Himalayan salt

Grind seeds in a blender or food processor, and mix with the remaining ingredients. Form 14 balls and enjoy one every day for the first 2 weeks of your follicular phase. Store in fridge or freezer.

Day 15-28 (Luteal mix)

• 1 cup raw sunflower seeds

• 1/2 cup raw sesame seeds

• 1⁄2 cup tahini

• 1 tbsp lemon zest

• 2 tbsp maple syrup

• 1⁄2 tsp pure vanilla extract

• 1 tbsp coconut oil

Grind the seeds first and then mix with wet ingredients. Form 14 balls and enjoy one every day of your luteal phase regardless of your menstrual irregularities. Store in fridge or freezer.

Feel free to add seeds into your salads (fresh, soaked, sprouted, in dressings) or throw some in your smoothies, and top your soup with them! Or have them by spoon as a seed butter! It’s a great way to explore new tastes by doing your hormones and microbiome a favor! Ask me for more recipes, contact me.

Hormonal Yoga Therapy (HYT)

Another natural and holistic way to improve your hormonal health. It can be helpful in many of the following conditions: Acne, PMS, ovarian cysts, menstruation issues, incontinence, osteoporosis, hypothyroidism, hypertension, etc.

How does it work? It physically reactivates muscles to correct posture for improving circulation and breath. It strengthens bones and prevents osteoporosis. HYT balances hormones to mitigate illnesses and symptoms caused by imbalanced hormones. It also works emotionally, minimizes stress, improves sleep, and can relieve anxiety.

Contact me for more resources and guidance when incorporating HYT in your life!