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Food as Medicine: Seed Cycling

Updated: Jul 19, 2023

Seed Cycling is a gentle but powerful medicine that can help find ease in menstrual cycles. When menses are irregular, or if you have fluctuating cycle lengths, seed cycling can help the body find regularity.

There are 2 phases of every menstrual cycle. The first phase is the Follicular phase, usually from when you start bleeding until ~day 14.

The second phase is the Luteal phase, which is from when you ovulate (around day 14) until you start bleeding again.

In the follicular phase, estrogen is the dominant hormone, so eating seeds that mimic estrogen mirrors the body's natural process.

In the luteal phase, progesterone is the dominant hormone, so you eat seeds with a progesteronic effect.

Now you know how I love Memory Tricks 💫 Here's how you Seed Cycle:

All the F's go together:

Follicular First = Flax seed, Fish Oil (& Pumpkin seed). Start on the day you start bleeding OR with the new moon if periods aren't regular.

All the S's go together:

Luteal Second = Sesame seed, Sunflower seed (& Evening Primrose Oil). Start on the day you ovulate (~day 14) OR on the full moon if periods aren't regular.

Ideally, eat 2 Tablespoons of freshly ground seeds daily. The oils are an added bonus! As a fellow busy person, I like to make medicine as easy as possible. The easiest way I've found to seed cycle is to make Seed Cycling Truffles & pop 2 truffles every day! See below for recipe.

Most importantly, the medicine is in the consistency. Try it for at least 3 months and see how you feel!

Seed Cycling Truffles

Inspired by Minimalist Baker

Truffle Ingredients

  • 1 cup nut butter (almond, peanut, or *pro tip* sunflower in the luteal phase!)

  • 3-5 pitted medjool dates* (add more for sweeter bites)

  • 2/3 cup Pumpkin Seeds (in Follicular Phase)/Sunflower Seeds (in Luteal Phase) (try hemp seeds instead if you are using sunflower butter)

  • 1/4 cup Ground Flax Seed (in Follicular Phase)/Sesame Seeds (in Luteal Phase)

  • 3-4 Tbsp protein powder (vanilla, flavored, or chocolate — or other flavor of choice)

For Topping optional but recommended

  • Melted dark chocolate

  • Hemp seeds

  • Desiccated coconut

  • Sea salt

These Seed Cycling Balls are very customizable, so have fun with it! Be sure to try the melted chocolate + sea salt on top!


  • Add nut butter, pitted dates, seeds, chia seeds, and protein powder to a food processor and blend until well-combined. The texture should be like cookie dough!

  • If too wet, add more dry ingredients of choice, such as protein powder or seeds. If they're too crumbly, add a little more nut butter. NOTE: You want them to be on the softer (they’ll firm up in the refrigerator).

  • Taste and adjust flavor as needed, add more protein powder or more chopped dates for sweetness if needed. Mix again until well combined.

  • Scoop out rounded 1 Tbsp amounts and roll into balls. Place on a parchment-lined plate or platter.

  • Roll the balls in optional toppings of your choice. Seriously though, don't skimp on the melted chocolate & sea salt!

  • Transfer balls to the refrigerator to chill for 15 minutes to firm up. These will stay good at room temperature for 1 month. They are delicious straight out of the Fridge. They tend to soften at room temperature.

Good luck, enjoy, and your body says 'Thank You'! For more delicious ways to seed cycle, check out Minimalist Baker Seed Cycling Recipes.


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