Seed Cycling for Hormone Harmony: How to Support Ovulation & Pregnancy Naturally

Dr. Alyssa Brooks McPeak
Apr 30
3 min read

Balancing hormones naturally might sound like a mystery, but sometimes, the answers lie in the simplest of routines—like what you eat. One of my favorite easy, food-based ways to support hormone health is seed cycling. It’s a simple, effective method that involves eating specific seeds during different phases of your menstrual cycle to help your body naturally produce estrogen and progesterone—the key hormones for ovulation, fertility, and maintaining a pregnancy.

Let’s break it down.

What Is Seed Cycling?

Seed cycling is the practice of eating different types of seeds during each half of your menstrual cycle to support the hormonal shifts that happen throughout your month.

Phase 1: Follicular Phase (Day 1 to Ovulation)
- Seeds: Flax seeds and pumpkin seeds
- Purpose: Support natural estrogen production and healthy metabolism of excess estrogen.
Phase 2: Luteal Phase (Ovulation to Menstruation)
- Seeds: Sesame seeds and sunflower seeds
- Purpose: Support progesterone production and hormone balance to sustain a potential pregnancy.

These seeds contain specific lignans, fatty acids, and micronutrients that work with your body’s natural rhythm to help regulate hormone levels.

How to Incorporate Seeds into Your Routine

You don’t need to overhaul your diet—just add 1 tablespoon each of the appropriate seeds daily. Make sure to store your seeds in the freezer to keep the oils in tact. Ground seeds are best for absorption and can be added to:

Smoothies
Plain Yogurt or dairy-free alternatives
Oatmeal or chia pudding
Salads or roasted veggies
Homemade energy balls
Muffins, crackers, or breads

Phase 1: Estrogen-Supporting Recipe

Flax + Pumpkin Power Bites

Ingredients:

1/4 cup ground flax seeds
1/4 cup ground pumpkin seeds
1 cup almond flour
1/2 cup natural almond butter
1/4 cup honey or maple syrup
1/4 cup dark chocolate chips (optional)
1 tsp cinnamon
Pinch of sea salt

Directions:

Mix all ingredients in a bowl until a sticky dough forms.
Roll into 1-inch balls.
Store in the fridge for up to 1 week. Eat 1–2 per day during the follicular phase (Day 1 to ovulation).

Phase 2: Progesterone-Boosting Recipe

Luteal Phase Sunflower + Sesame Muffins (Gluten-Free)

Ingredients:

1/2 cup ground sunflower seeds
1/2 cup ground sesame seeds
1 cup almond flour
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 tsp sea salt
2 eggs
1/3 cup maple syrup
1/4 cup melted coconut oil
1 tsp vanilla extract
1/2 cup grated apple or mashed banana (moisture + flavor)

Directions:

Preheat oven to 350°F and line a muffin tin with liners.
In a bowl, mix all dry ingredients.
In a separate bowl, whisk wet ingredients together.
Combine wet and dry, and mix until smooth.
Pour into muffin tin and bake for 18–20 minutes or until a toothpick comes out clean.
Store in the fridge and enjoy 1 per day during the luteal phase (ovulation to menstruation).

Why Seed Cycling Works for Fertility

Seed cycling is especially helpful for women who:

Struggle with irregular periods
Experience PMS or mood swings
Have trouble ovulating
Have low progesterone levels or short luteal phases
Want to support natural conception or postpartum hormone recovery

Because it’s food-based and simple, seed cycling can be used on its own or alongside other fertility-supporting strategies, like chiropractic care, gut healing, and stress/cortisol management.

Final Thoughts

Seed cycling won’t magically fix hormone imbalances overnight—but it’s a powerful, nourishing daily practice that works with your body, not against it.

At Find Your Fertility, I believe food is medicine. And with simple tools like seed cycling, you can support your body’s natural rhythm and take one more step toward the hormone balance needed for conception and a healthy pregnancy.

Want more hormone-friendly recipes or personalized support on your fertility journey? Let’s connect.

You are not broken—your body just needs the right support.