5. A Note on Seed Cycling

Hi everyone! Thanks for joining me and listening to I’m Hormonal–a place where we talk about why being hormonal is a good and necessary part of our lives. We also talk about how to support those hormones, and today specifically we’ll look at seed cycling. Seed cycling is the practice of consuming four specific seeds throughout your cycle that can support proper hormone balance. If this is your first time listening, I’m your host, Bridget Walton–I’m a functional hormone specialist and menstrual cycle coach. I’m really thrilled that you found me here. If you’ve been here before, I’m glad that you are back again and hope you like what you’ve been hearing so far. 

Let’s run through two quick housekeeping notes before we get into the good stuff:

• Follow me on Instagram @bridgetwalton; let me know if there’s any topic you want me to talk about in future episodes or any questions you may have from today’s conversation.

• Please remember that the content I’m talking about is for informational purposes only, and it shouldn’t be a replacement for one on one support from a certified practitioner or your healthcare provider. Everyone’s body is unique and it’s worth getting tailored support for your individual needs.

With that out of the way–let’s talk about seed cycling. This conversation is a shortie episode today; we’re going to get right to the point and not overcomplicate things. Let’s review the structure of the menstrual cycle so you know when to incorporate each type of seed. For a more in depth review of this, listen to Ep 2 on cycle syncing. 

The first day of the menstrual cycle is the first day of your period, and this too will begin the first half of your cycle. The mid point of the cycle is when ovulation occurs, so that means that the first half of your cycle is from day 1 to approximately day 14 when you ovulate; this is the follicular half. Of course the exact number of days can fluctuate depending on your individual body, but use this as something to deviate from. Once ovulation happens, that begins the second half of your cycle which is also known as the luteal phase and naturally this phase concludes when your period begins. 

Now if you’ve listened to the cycle syncing episode then you may be asking yourself, why are there only two phases now instead of four? There are four distinct hormonal shifts throughout the cycle which make up the four phases, however for the purposes of seed cycling we only break up the month into two parts. We’ve nailed the basic of cycle structure, so… seeds–let’s go. 

For the first half of your cycle, try incorporating 1 tbsp pumpkin seeds and flaxseeds. Both of these seeds contain zinc which is essential for ovulation, among many other functions, and they also contain lignans, or phytoestrogens. The phytoestrogens during this time can support regular hormone balance and again, ultimately work to support a healthy ovulation. You can consume these seeds in whichever way you’d like; personally I grind them up in my coffee grinder and put them into oatmeal or a smoothie on most days. I normally grind them just before I use them, but if you want to do so ahead of time just make sure to put your ground flaxseed into the freezer. If you grind the flaxseed and leave it out on the counter then after a few days the fatty acids may oxidize and, long story short, the seed will be much better for your bod if you consume the freshly ground seeds. Use your imagination here, but you can put these seeds on salads, in granola or on yogurt, in baked goods, and the list goes on. 

For the second half of your cycle, incorporate 1 tbsp of sunflower seeds and 1 tbsp of sesame seeds into your diet each day. These seeds may help support proper detoxification of estrogen and progesterone production which is just what you need during this part of the month. You can consume these seeds in the same way you did for pumpkin and flax, or find another recipe that works for you. There’s no reason you can’t just chow down on a handful of pumpkin seeds if that’s what you’re into either. A note on getting the seeds: if you have a store nearby with bulk bins, consider those options. I have a Sprouts nearby that I normally shop at and they have bulk bins for all but sesame seeds. Costco is another place that I go sometimes so take a peak next time you’re fighting the Costco crowd. 

So let’s recap really quickly:

• First half of the month, approx days 1 to 14: pumpkin seeds and flaxseeds

• Second half, days 15 to 28: sesame seeds and sunflower seeds

Don’t overthink it, just do it when you can and no stress if you forget for a day or are away from home. To make it even easier, I know there are some companies out there who sell seed blends although I’ve not tried one before myself. If you try one–let me know how you like it.

My recommendation to you is to give seed cycling a try for a minimum of 3 cycles to see if it helps you at all. If you are experiencing any type of pre-menstrual symptoms like cramps, tender breasts, bloating, migraines, etc. then I’m looking right at you in particular. The scientific research on seed cycling is underwhelming at best, but this is something that has definitely helped me alleviate my symptoms. I used to half painful cramping on the first few days of my cycle and the day preceding my bleed as well as more tender and painful breasts but I noticed that that went away with seed cycling. I also like it as a reminder of where I’m at in my cycle and because it makes me feel like I’m doing what I can to help nourish and support my body. If nothing else, seed cycling will help you to get familiar with and notice the two halves of your cycle, and at the worst–you’ll get the “normal” benefits from these four seeds and benefit of diversifying your plant intake.

For your practical weekly tip, go to the store and buy at least two of the seeds you’ll need to cycle with. Download my cycle syncing guide by going to the link in the show notes or by going to the linktree in my IG bio and you’ll see a link for it there. Listen to Ep 2 of this podcast for more cycle syncing info if you want a deeper dive, and all of this is the baseline/foundation to getting to understand your cycle.

I hoped you like this shorty episode, and next week we’ll be talking through some health and climate friendly alternatives that can support your natural hormone balance. I know I said that last week, but I wanted to drop seed cycling in here first so thanks for being flexible with me. If you made it this far, I am so grateful for you making it to the end. If you know someone who’s interested in this content, please share the pod. Follow me on instagram @bridgetwaton. Thanks again everyone! Have a good week!