Seed Cycling Mixes (+ 10 Ways to Use Them)

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Bowls of seeds for making homemade Seed Cycling Mixes for adding to yogurt, smoothies, and more

Seed cycling. Ever tried it?

I first became aware of the idea that diet affects your menstrual cycle from the book WomanCode by Alisa Vitti, which (among other wonderful, helpful things) promotes eating certain foods during certain times of your cycle to improve hormonal health. Sign me up.

One simple application of this concept is seed cycling, which is essentially adding specific seeds to your diet at various times in your cycle to help optimize hormonal health.

If you’re curious about seed cycling or just want a delicious seed mix (or two) to add to your pantry, you’ve come to the right place. While I’m not a health expert, I am a very curious health enthusiast who’s tried seed cycling and has some thoughts. Shall we?

Bowls of seeds for making seed cycling mixes for the follicular phase

What is Seed Cycling?

Seed cycling is a method of consuming certain types of seeds during certain times of your menstrual cycle in order to better support hormone health and function. (P.S. If you want to go more in-depth on the subject, I found this article by The Chalkboard Mag very helpful and informative.)

For seed cycling, the menstrual cycle is split into two phases:

  • Phase 1 – Follicular, begins on day 1 of menstruation (generally days 1 to 14 or until ovulation begins)
  • Phase 2 – Luteal, begins right after ovulation (days 14 to 28-35 or until day 1 of mensuration)

What Seeds to use for Seed Cycling?

  • Pumpkin seeds
  • Flax seeds
  • Sesame seeds
  • Sunflower seeds

How does Seed Cycling Work?

During the Follicular Phase: Consuming seeds that contain phytoestrogens can help balance estrogen levels (an important element of overall women’s health). Because phytoestrogens are a plant-based source of estrogen, they may modify the body’s estrogen levels, helping increase and decrease estrogen levels as needed. Also, seeds (and other foods) high in omega-3 fatty acids can help reduce inflammation in the body and regulate follicle stimulating hormone, a.k.a. FSH. (1 & 2)

  • Pumpkin seeds and flax seeds are high in zinc and lignans, which naturally support estrogen production, help clear excess estrogen from the body, and prepare the body for progesterone secretion. (1 & 2)

During the Luteal Phase: Incorporating seeds (and other foods) that contain omega-6 fatty acids, which convert into gamma-linolenic acid, a.k.a. GLA, in the body, supports progesterone levels and reduces inflammation. (1)

  • Sesame seeds and sunflower seeds are high in selenium, lignans, and omega-6, which support liver function and proper hormone excretion, regulate estrogen and progesterone levels, and reduce inflammation. Also, sesame seeds are high in zinc and sunflower seeds are high in vitamin E, which both support progesterone production. (1 & 2)

How do you Seed Cycle?

  • Consume 1 Tbsp each flax seeds and pumpkin seeds daily during the follicular phase (days 1 to 14)
  • Consume 1 Tbsp each sesame and sunflower seeds daily during the luteal phase (days 14 to 28-35)

What are Seed Cycling Mixes?

Seed Cycling Mixes are basically my “glow up” version of seed cycling. By simply incorporating some other exciting ingredients into the mix, like shredded coconut flakes, chia seeds, and hemp seeds, you can add even more texture, flavor, and general tastiness to the mix (not to mention more healthy fats!).

I am not an expert and can’t say for certain that these mixes help further optimize your hormone health, or, on the other hand, if they dilute the efficacy of the more pure two-seed blends. But what I do know is these seed cycling mixes have made it more exciting to reach for my seeds and ultimately helped it become a more fun and sustainable way to practice seed cycling.

Spoon and bowl full of our follicular phase DIY seed cycling mix recipe

What’s in the Seed Cycling Mixes?

I’ve created two mixes: One for the follicular phase (days 1 to 14), and one for the luteal phase (days 14 to 18-35).

  • The Follicular Mix: unsweetened desiccated coconut, hemp seeds, chia seeds, pumpkin seeds, and flax seeds
  • The Luteal Mix: unsweetened desiccated coconut, hemp seeds, chia seeds, sunflower seeds, and sesame seeds

The base blend (inspired by this burcha recipe!) is the same in both mixes: unsweetened desiccated coconut, hemp seeds, chia seeds. I then swap out the sesame/sunflower blend and flax/pumpkin blend depending on the phase.

Jars of our homemade seed cycling mix for balancing hormones

Pictured above is the Follicular Mix (with flax and pumpkin seeds), and below is the Luteal Mix (with sesame and sunflower).

Note: Because these seed mixes contain other ingredients that by volume dilute the potency of the flax/pumpkin and sesame/sunflower blends, I recommend trying to consume 2 heaping Tablespoons (or more) per day.

I will say I’m not a stickler about seed cycling. Some days I consume 1 Tbsp of the seed cycle mix, while other days I consume 3 Tbsp or more. It really just depends on how I’m feeling, how hungry I am, and whether or not I’m traveling (which we’ll get to in a minute).

Bowls of seeds for making our DIY seed cycling mix recipe for the luteal phase

Seed Cycling Tips

  • Purchase raw organic seeds, which are higher quality, fresher, have retained more of their nutrients than roasted, and are far less likely to go rancid.
  • Freshly grind your seeds daily if possible. But honestly, I find that to be onerous and unsustainable, so I blend my seeds once at the beginning of each phase and store them in my refrigerator or freezer.
  • Store your seeds/seed mixes in the refrigerator or freezer to prevent oxidation, which can happen in sunlight or warm temperatures.
  • Consume seeds raw and freshly ground. Or, in a pinch consume in other forms, such as: whole, roasted, made into a butter, or in foods like energy bites (which we’ll get to next).

How to Actually Seed Cycle: 10 Ways

So you wake up in the morning and remember, “Crap, I’m supposed to eat seeds today!” But how do you actually do it? Here are some ideas to put your seed blend/mix to use:

  1. Add to coconut yogurt w/ nut butter + fruit (pictured below).
  2. Blend into a smoothie or smoothie bowl.
  3. Add to a salad or breakfast salad.
  4. Add to oats or overnight oats!
  5. Add to avocado toast or nut butter toast.
  6. Add to roasted sweet potatoes.
  7. Sprinkle on top of hummus.
  8. Add to things like protein balls, energy bites, or these Trail Mix Cookies.
  9. During the luteal phase, consume 1/2 Tbsp each tahini (sesame butter) and sunflower butter.
  10. During the follicular phase, consume 1/2 Tbsp pumpkin seed butter with 1 Tbsp flax seeds stirred in.

You could also replace up to 1/4 of the chia seeds with your seed cycling mix when making chia seed pudding and call it good! The options are endless.

How to Seed Cycle While Traveling

Of course, you can bring your seed cycling mixes with you when traveling to add to oats, salads, and such. But my favorite way to seed cycle while traveling is to add the seed mixes to my 5-Ingredient Protein Balls (or you could try one of our other energy bites). They’re delicious, provide plenty of protein and healthy fats, and they’re just ridiculously tasty.

Because the seed mixes already contain hemp and chia seeds, which are called for in the Protein Ball recipe, I simply replace the total amount of chia and hemp called for (heaping 3/4 cup or 155 g) with my Luteal or Follicular Cycling Mix and proceed as instructed. Depending on how many protein balls you eat a day, you may not be getting the full recommended 2 Tbsp of Seed Cycling Mix, but some is better than none in my opinion.

Bottom line: Putting your seeds in protein balls basically makes seed cycling feel like dessert. Any questions?

Freshly ground DIY Seed Cycling Mix for the luteal phase

Does Seed Cycling Work?

I can’t say for certain that seed cycling alone has improved my hormonal health, but I do know at minimum my body loves all of the healthy fats it gets from Seed Cycling Mixes.

I’ve noticed the more I listen to my body and stay consistent with the routines that support my overall health — like seed cycling — the more my menstrual cycle keeps improving: getting more predictable and closer to that 28-day length with ovulation around day 14, fewer breakouts, plumper/more glowy skin, and better digestion.

As with most natural healing methods, it can take time to see improvements, so stick with it for at least 2 to 3 months to allow your body to react. Know that our hormones are affected by so many other things like our environment, stress levels, sleep, toxins, activity levels, and the food we eat. Seed cycling is only one piece of the complex puzzle.

Jars and spoon full of our DIY Seed Cycling Mix for the luteal phase

Friends, I hope you found this informative and not dizzying. Feedback or questions? Had experience with seed cycling? Have tips and tricks? Let us know in the comments!

And if you give these mixes a try, let us know! Tag your photos #minimalistbaker on Instagram. We’d love to see what creative uses you come up with. Cheers, friends!

Bowls of dairy-free yogurt with fruit to show a recipe for how to use seed cycling mixes

Seed Cycling Mixes (+ 10 Ways to Use Them)

Two easy-to-make seed cycling mixes that make seed cycling a breeze. Plus, 10 simple ways to put them to use!
Author Minimalist Baker
Jars of our luteal and follicular phase seed cycling mixes for hormonal balance
5 from 17 votes
Prep Time 10 minutes
Total Time 10 minutes
Servings 16 (2-Tbsp servings)
Course Snack
Cuisine Gluten-Free, Snack, Vegan
Freezer Friendly 1 month
Does it keep? 1 Month


FOLLICULAR MIX (flax + pumpkin)

  • 1/2 cup whole flax seeds (organic when possible)
  • 1/2 cup raw pumpkin seeds (organic when possible)
  • 1/4 cup chia seeds (organic when possible)
  • 1/2 cup desiccated coconut
  • 1/4 cup hemp seeds (organic when possible // we prefer hemp hearts)

LUTEAL MIX (sesame + sunflower)

  • 1/2 cup raw sunflower seeds (organic when possible)
  • 1/2 cup hulled sesame seeds (organic when possible)
  • 1/4 cup chia seeds (organic when possible)
  • 1/2 cup desiccated coconut
  • 1/4 cup hemp seeds (organic when possible // we prefer hemp hearts)

ADD-INS optional

FOR SERVING optional


  • To make Follicular Seed Cycling Mix: add whole flax seeds and raw pumpkin seeds to a small blender or food processor and pulse into a fine meal (see photo). Then add to a large mixing bowl with remaining ingredients (chia seeds, desiccated coconut, hemp seeds, and cacao nibs (optional)) and stir to combine. Transfer to a large jar, label, and store in the refrigerator up to 1 month, or in the freezer for 1 month or longer (seeds will stay fresher longer in freezer).
  • To make Luteal Seed Cycling Mix: add whole sunflower seeds and sesame seeds to a small blender or food processor and pulse into a fine meal (see photo). Then add to a large mixing bowl with remaining ingredients (chia seeds, desiccated coconut, hemp seeds, and cacao nibs (optional)), and stir to combine. Transfer to a large jar, label, and store in the refrigerator up to 1 month, or in the freezer for 1 month or longer (seeds will stay fresher longer in freezer).
  • These cycling mixes are best made fresh. I prefer making my Follicular Cycling Mix on Day 1 of menstruation and my Luteal Cycling Mix the day after ovulation (usually day 14).
  • Find 10 ways to use the seed mixes in the post above!



*Recipe as written yields ~2 cups per follicular/luteal batch.
*Nutrition information is a rough estimate calculated for the luteal phase mix without optional ingredients.
*Nutrition information for a 2-Tbsp serving of the follicular phase mix without optional ingredients is as follows: Calories: 92, Fat: 7.6 g , Saturated fat: 2.1 g, Carbohydrates: 3.9 g , Sugar: 0.4 g, Sodium: 3.7 mg, Potassium: 125 mg, Protein: 3.4 g, Fiber: 3.0 g
*Base blend adapted from Feel the Lean.

Nutrition (1 of 16 servings)

Serving: 1 two-Tablespoon servings Calories: 98 Carbohydrates: 3.3 g Protein: 3.2 g Fat: 8.7 g Saturated Fat: 2.3 g Sodium: 4 mg Potassium: 99 mg Fiber: 2.3 g Sugar: 0.4 g

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  1. Anne Marie Gregory says

    I am looking forward to trying this. Is there any reason why you cannot blend the other ingredients as well? I am especially thinking of chia seeds. I blend them so they don’t get stuck in my teeth.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Anne Marie, it’s fine the blend them up! The only reason not to would be if adding them to liquid (because they will gel a bit more, which is not a texture everyone prefers). Hope that helps!

  2. Nimmy says

    I have been doing seed cycling for roughly 3 cycles now (I’m on my 3rd cycle of it currently). On this 3rd cycle, my period came 4 days early, CD27. Prior to seed cycling AF would occur anywhere from CD28-30. Could seed cycling now be trying to regulate my periods to a 28 day consistent cycle? I also experienced minor cramping this cycle, I didn’t need to take any pain meds, just used a heating pad for a few hours on CD1. I felt great this cycle!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi! Possibly, but it would be best to speak to a qualified practitioner who knows your health history. Someone with a holistic background like a naturopath or functional medicine doctor is likely to have knowledge of seed cycling. Hope that helps!

  3. Azrah says

    Thank you for the recipe. I just have a question about possible substitutions. I have a sesame allergy and wanted to see if you had suggestions on a good replacement. Thank you!

  4. Oona says

    Hi!! I’d love to try this, I already purchased the seeds. I’m a little unsure of when to start the second mix as my cycles are usually 24-26 days as opposed to 28. I generally get some cramping when I ovulate, but sometimes it is for several days, so I’m not quite sure. I’m going to start the first mix today!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Oona, one idea would be to have all the types of seeds on those days you aren’t sure about!

      • Oona says

        Ok! Thank you so much!! I get extreme cramping, so I’m hoping this even helps a little! Also a good way to get protein and healthy fats!!

  5. Shelby says

    My acupuncturist recommended seed cycling and this post has been so so helpful in working it into my life. I believe it significantly helped my menstruation issues and can’t help but wonder if it helped me get pregnant quickly as well.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Angel, PCOS is a multi-factorial condition and what works for one person doesn’t necessarily work for another. However, some research suggests individuals with PCOS may have a lower intake of fiber and healthy fats and these nutrients are present in the seed mix. You can learn more here.

  6. Neha Ashfaq says

    Hi this article is amazing but I have one question that I got my periods on 10 October so I started my seed cycling but in November I didn’t get my periods at all so could you please tell me how to use the seed cycle now?

  7. Annmarie Allen says

    My doctor just recommended that I try seed cycling so I appreciate this! Feels daunting to bring into the daily diet so I appreciate your ideas! Thank you.

  8. Kat says

    How very curious!

    I would suggest you could also add your daily seeds, whole or ground, to a daily mug cake! ;)

    I often do this to get my daily intake of chia seeds and other fibers (like flax), it’s so much easier and fun to eat a muffin than a “fiber supplement!”
    Easily 1-2Tbls should fit in a muffin / mug cake.

  9. Rhonda says

    Love your site and recipes. Anything for peri menopause? Probably not since there are not “regular” cycles with this.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Ashley, we typically get them in the bulk section of health foods stores, so there’s no specific brand. Sometimes they are also with the spices, but tend to be more expensive purchased that way.

  10. Anne says

    I made the Protein Balls you linked with my seed mixture. They turned out great – I love the taste and this will make traveling so much easier! I did skip the protein powder and substitute prunes for the dates, but I think the idea is basically the same. Thanks very much for a good recipe and a great idea!

  11. Kadhambari says

    Hi Dana,

    Wonderful post, thank you. I was curious if you’d be interested posting a blog on how you manage your food intake while traveling.

    For most of this year I’ve been eating home cooked food, and the times I’ve eaten outside food I’ve had terrible digestive issues.

    Diets are so diverse and digestive issues are certainly unique to the individual, but if you have global tips that can be applied regardless (ex. taking your own seeds while traveling), that would be super helpful!

    Also – loving the updates to your post on the details and history of the foods you’re making. Super respectful and interesting. Thank you for being open minded and continuing to evolve how you write copy for your recipes!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      I love that idea, however, I don’t speak much about my personal diet here. It’s always evolving and people are quite opinionated about what I should and shouldn’t eat, as you might understand. But if I find a neutral way to share about that in the future, I will! Glad you’re enjoying the recipes and history behind them!

  12. Dora says

    Hey there :) I made the follicular mix once and abandoned the seed cycling afterwards (yeah stupid me). So unfortunately, I can’t make a feedback that will be very benefic to you.
    However, if I abandoned, I had some difficulties planning it. In fact, I have irregular cycles and have to take some medication sometimes i order to have them (don’t worry, didn’t come here to write a monologue about them). That’s why I can’t plan clearly the 14-days parts. I have ~50 days cycles, but that sometimes it can be around 30 too. So do you think it is a great solution to use the follicular mix from day 1-20, and use the luteal mix afterwards, until a new cycle begins?

    I know you are not a gynecologist. It’s just that this will help me to use the mixes in a better way.

    Hope you’re doing well during this period.

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Dora, that’s a sensitive subject that I don’t feel qualified to answer that. Sorry!

  13. Kj says

    Love the info here – I’d love to know if I can have flax oil aNd sesame oil Instead of the seeds ? It’s so much easier for me to just chug those in some juice !

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Unfortunately, the oils won’t have fiber and are more processed, so we aren’t sure whether they would have the same benefits. Might provide some benefit though in terms of supplying beneficial fats.

  14. Olivia Juarez says

    I learned about seed cycling from Dr. Danielle Cornelius, and one month after the two seed cycles my menstrual cycle totally shifted with the moon!! It was crazy to experience. I also can have pretty severe cramping and it helps with that as well, although overall what’s most important for addressing menstrual cramps is having healthy fats in my diet and eliminating the junky ones as much as possible. So glad to see other foodies are into this!

  15. Ariane says

    I’m a fan of foodcycling in generell and I like your twist on the plain, just eat a tablespoon each everyday.
    I varie it even a little more.

    Fadeing moon:
    sesame flour
    (contains less fat, I have to carefuly balance omega 6 against omega 3, especialy right befor my period)
    sunflower flour
    raw cacao (nibs)
    basil seeds

    Rising Moon
    pumpkin flour
    flax seeds
    hemp hearts
    poppy seeds
    vanilla (ground)

  16. Deb says

    I see you recommend putting either of these mixes in your protein ball recipe. Sounds delish! Question though…for the follicular mix for instance, would you put the entire seed cycling mix that you make in the protein ball recipe then make divide it into equal size balls and consume 1 ball a day? So you’re roughly getting 2 tbls of the seed cycling mix?

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      It’s difficult to get that high of an amount of the seed cycling mix into each ball without it being crumbly. What I recommend is subbing the total amount of the chia seeds (1/4 cup) and hemp seeds (2/3 cup) with your seed cycling mix of choice (~3/4 cup). Hope that helps!

    • Catherine says

      Thanks so much for this! Can’t wait to try and see if it helps with my hormonal acne.
      Also I love those wooden spoons you have used in the pictures- please could you let me know where you got these from? Catherine

  17. Amber says

    I have been watching an online series through Commune about the wonderful world of hormones (mind blowing!). Seed cycling was recommended and I remembered seeing you post on this, so I’m here to give it a try. Quick question though, is the linked food processor good for creating the ‘fine meal’? And also one you would recommend for multiple other recipes (that I’ve avoided b/c I haven’t broken down to buy one yet)? Thanks so much for all your recipes, research and posts!

  18. Deborah says

    What if I’m post-menopausal? Does it matter which “formula” I use? Can I use both freely?

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Deb, if you click over into some of the sources linked in the post you’ll see they provide some notes for women in the post menopausal stage!

  19. Renee says

    I love this article! 3 years ago I had a heart attack and my cardiologist took me off all birth control. For 8 months after my heart attack I only had 2 periods. I went to see a nutritionist and she had me start seed cycling and it took only 2 months to get me back to a normal period cycle. I even had my period after the first month of seed cycling (it wasn’t on a perfect cycle yet). I highly recommend giving this a shot. And if it doesn’t work for you, at least you’re still enjoying yummy seeds!

  20. Mary says

    Hey so does this mean we shouldn’t consume the other seeds during the other phases? For example should we not consume flax seeds while ovulating? Would it mess up the benefits and confuse the body?

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Mary, they are probably fine to eat any time, but just extra helpful during the times specified! But of course, consult with your physician or nutritionist for any personalized advice.

  21. Becca says

    Hi Dana, I made a decision to come off combined birth control pills after 10 years of using them. I’m now 29 years old and can’t even remember what ny cycle was. I took my last ever pill today so that means my ‘withdrawal bleed’ will start on Monday. This is when I think I should start day 1 of seed cycling. Im anxious about the side effects if coming off rhe pill but I hope seed cycling will help with symptoms and getting my cycle back on track. Thank you for this great topic and recipes. X

      • Becca says

        Thank you Dana :) after starting the seed cycling last Monday I can confirm thatb your mix is delicious! Really love the Shredded Coconut idea to add some Natural sweetness :p

  22. harman dhillon says

    Can i eat raw seed directly without blending and mixing with any other stuff or food? Or its not safe to eat raw seeds?
    Thank you for giving us such a wonderful knowledge
    Waiting for reply

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      They can be enjoyed raw =) We just prefer the ease and flavor combination of having them in mixes. The only exception is that for the flax seeds, they need to be blended for proper absorption.

  23. Jessica says

    Hi! Do you mean 1 Tablespoon after grinding or do I measure 1 Tablespoon of the seeds when they are whole and then grind? Thank you!

  24. Savanna Kuhlow says

    I am on week 3 of my seed cycling. I add my mix to my smoothie & barely notice any taste of it… I sneak in an extra spoonful here and there in oatmeal, salad, etc. Thank you for sharing this Dana, I absolutely LOVE your content!

  25. Kristina Cintron says

    Wanted to pop by and say THANK YOU for this. It was a digestible way to understand seed cycling- which definitely seemed a little overwhelming to me when I first learned about it. Appreciate all the content you put out, can’t wait to make some of your protein balls with these mixes.

  26. Mary says

    Can you tell me where you get the jars that you store the seed mixture in? (Pictured in the recipe card). They look perfect for such a mixture. Also love the recipe!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Mary, we’re so glad you enjoy this recipe! One of the jars is just an empty marinara jar with the label removed =) We think the other one may have been purchased from World Market. Hope that helps!

  27. Isabelle Clawson says

    This was super helpful! I am going to start seed cycling to try to help with my hormonal acne. This post helped give me some direction. Thank you!

      • T W says

        Isabelle, I don’t normally comment but had to tell you my daughter cured her hormonal acne using myo-inositol and DIM supplements. This was in a formula sold online that’s popular, but at 50.00 a month too expensive. We now do Bulk supplements DIM, and Zazzee Myo-inositol. The other ingredients in the high priced formula we get in our 2 a day supplements from Life Extension.
        These supplements have made her cycles regular for the first time, and cleared her hormonal acne.
        If you google you can find the original 50.00 formula and go from there.
        This is more affordable for us. I advise you do research on these supplements before buying in case they are contra-indicated for your health needs.

  28. Natalie says

    You are the actual best for posting this! I have been wanting to get back into seed cycling (noticed immediate and baffling improvement of hormonal symptoms when I did) but was looking to make it easier so I would be consistent. You literally just took ALL the guess work out of this for me. Going to prep this over the weekend. Thanks so much!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Kerinda! Scan the comments as I’ve advised others on that topic. I’m not an expert, but link to others who offer insight.

  29. michele says

    I’ve been seed cycling for many years and know the amazing benefits of this simple plan. Thank you so much for putting your creative genius to work on making seed cycling more interesting and tasty! I can’t wait to make these blends and mix it up a bit! Brilliant.

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Mandy! I’ve been consuming my seed cycling mix now for 6+ months and while I can’t directly attribute the positive changes to seeds along (our bodies are so complex), I can say my cycle has been super consistent, healthy, and asymptomatic. Cramps, moodiness, etc. also seem to be lessened!

  30. Caroline Dato says

    Hi! I so interested in trying this, but have a question. Do you do this in place of birth control or with it? My concern is that the hormonal pills I currently take would just override any affects of the seeds.

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Caroline, this would definitely be something to discuss with your doctor. Seed cycling certainly can affect your hormones, usually in a positive way (.e.g. more regular cycles and heightened fertility). But before making any changes to your birth control plan, please consult with your doctor.

    • Heather says


      Seed cycling can benefit any menstruating woman (whether on hormonal birth control or other methods)! I fully endorse reading “Beyond the Pill” by Dr. Jolene Brighten. The book was recommended to me by my holistic PA to A) educate me about the pill I’d been on for six years but also B) to suggest ways I can supplement nutrients to my body that pill usage depletes, as well as C) prep to come off the pill. Best of luck to you! Please check out this book, it changed my life. I recommend it to any women aged 10-50!!!

  31. Edith says

    Omgoodness! I’m so happy to see you incorporate this into your recipe blog! I have been seed Cycling for about a year now and truly believe in the benefits! I always try to come up with new ways to use the seeds! Thank you!

  32. GZR says

    This is fascinating and sounds delicious. I’d love to try it! I’m curious why you use hulled sesame seeds…? I recently learned that all the calcium is in the hull, so I’ve been trying to find and use unhulled (ie with hull on) seeds and tahini bc I don’t eat dairy and have low bone density. But they’re not as tasty so I’m having trouble. Wondering if this mix might help. But is there a reason to NOT use the hull? Also curious if you know a good source / brand for organic seeds.

    Also, can you make more than one month’s worth and store in the freezer, or do you really recommend making it monthly?


    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi, we prefer the taste and accessibility of hulled, but it might work with unhulled! And feel free to make more than a month’s supply and store in freezer. Though fresh is best!

  33. Lupe says

    Thank you very much for these seed cycling recipes. I made both of them they both taste delicious. Had them with my yogurt this morning and in a smoothy bowl as an afternoon snack.

  34. Maryam Nazir says


    I had a question regarding the sesame seeds. I have a food sensitivity to them and was wondering what could be a good replacement for them? or should I just double up on the sunflower seeds?

    Thank you!:)

  35. Jana says

    I made chia protein pudding with the chocolate Aloha protein powder, black chia seeds, and unsweetened vanilla almond milk. Topped with a tablespoon each of chopped pumpkin and flax seeds, a half tablespoon of hemp seeds, a swirl of peanut butter (will replace with tahini for the luteal mix), and raspberries. Sooo good! And super high protein, low sugar. Thank you!!

  36. Danielle says

    I had never heard of seed cycling until I saw your Instagram stories the other day, so thank you! I made the sesame & sunflower mix today and incorporated it into your 5-ingredient protein balls. I can’t wait to eat one in a few hours once they are frozen! I suffer from terrible cramps the first two days of my period and am willing to try anything to remedy those – just checked and Woman Code is $1.99 on Kindle so I’m going to buy it. Thank you for the recommendation!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      So great! Hope you enjoy the seed mixes and protein balls! Also, that book is like my woman bible, lol.

  37. Ana says

    Dear Dana, thank you so much for sharing this mix and make my seed cycling journey so much more tasty! The only think I am not really a fan of on seed cycling is that I need to limit my hummus consuption to only parts of the month =D
    Keep posting and sharing with us your great ideas and videos, cheers!

  38. Monica Kent says

    I love the idea of seed cycling, but I am currently pregnant. Would you suggest using the later of the two seed blends for the best boost to your diet, since you are technically in an never-ending luteal phase? Just curious, I’m always up for adding more nutrients to my diet! thanks!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Monica! I would recommend consulting your physician and also doing a little research for seed cycling while pregnant! We aren’t well versed on the topic.

  39. Jamie says

    This appeals to me! The only drawback I have (personally) is with chia seeds and digesting them. It seems every time I incorporate them back in to my diet (overnight oats, smoothies, etc.) it disrupts my digestion. I know they are super beneficial and I’m sure great for this particular recipe – is there an alternative you could suggest? Poppy seeds, maybe? I could see just leaving them out all together but wouldn’t want to miss out on any extra health benefits. Thanks!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      I’d suggest doubling up on hemp seeds, or doing a mix of coconut, hemp, and the other seed blends! It would only make the seed blend more potent :D

    • Mary says

      Hi! I am allergic to coconut. What would you recommend for a substitute? I love this idea for my daughter and myself. We both have challenging menstrual cycles!

  40. Patricia says

    I no longer get my period thanks to turning 51 but I will still try this and hope it helps my daughters. Thank you so much for sharing this wealth of info. Can’t wait to start cycling!!

  41. Alaina says

    I used this exact method a couple years ago while trying to conceive. I swear by it. I got pregnant so much faster while seed cycling and following a fertility diet.

    And for those of you out there in a similar situation, I tried for two years to get pregnant with my first child, was told I had PCOS, ended up on fertility meds. Since that time I converted to an almost entirely whole foods-plant based diet, lost weight, reduced stress and upped my exercise. I’ve had two more children without issue and in fact ended up getting pregnant so easily the last time. I’ve also had several other doctors tell me I have no sign of PCOS anymore. I also never get UTIs anymore, and prior to my first would get a few a year. While I can’t guarantee similar results for everyone, our lifestyles and food consumption have a MAJOR impact on our fertility.

  42. Christy says

    Hi! Thanks for the post and recipes! My question is about the flax seeds. I tried using a couple different sized food processors and neither ground up the flax. I still have a lot of whole flax seeds. Any tips for how to really grind them up or can you just buy ground flax? Thanks!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      You can buy ground flax, or you’ll probably have the best success grinding those in a blender vs. a food processor!

    • Cami says

      I used to have good success grinding flax in small amounts like this in a coffee grinder. I hope that’s helpful to you.

  43. Amanda says

    Curious, and maybe I missed it in the article, but why is it important to blend it into a meal instead of leaving them whole?

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      According to our research, unblended seeds can pass through the body, especially flax seeds, meaning our body doesn’t receive all of their benefits.

  44. Erin says

    Holy moly – thank you for this post! I’ve been seed cycling for almost a year now and this pre-made combo of the right seeds for the corresponding phase in the cycle is incredibly helpful. Oh, and they taste great. I’ve been adding the mix to my morning smoothie. Thank you!

  45. Daniel Ashford says

    I arrived at this page following a link on your regular email, where it mentions that whilst mainly for the ladies, this could benefit mens health as well.

    Maybe I read through too fast, but I see no instruction on how to use these mixes for men, as obviously we menstruation cycles dont apply in this case, do you advise men to use both seed mixes together, or alternate the same as women, or some alternative?

    Thank you in advance for any and all replies

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Daniel – great point! Sorry we neglected to provide that information. Apparently seed cycling may help improve fertility for men as well. Check out this article – we found it helpful.

  46. Inge says

    Very interesting! Do you happen to know if/how this works when you are on the pill?
    I would love to try, but am a bit afraid of making my hormones even more off-balance or countering the effects of contraceptives.

  47. Sophia says

    Hi!! Super excited about seed cycling– this is the first I’m hearing of it :-) I do have one question: should you avoid eating pumpkin and flax during the luteal phase and vice versa? Or is it okay to continue eating every type of seed throughout both phases? Thanks!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      It’s not that you should avoid eating them. The method just suggests emphasizing use of pumpkin and flax during Follicular, and sesame and sunflower during Luteal.

  48. Jessica says

    I’m really interested in trying this for amenorrhea! Can you use black sesame seeds? Also, can you use ground flax or it must be whole flax? Thanks for the info!!!!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      I’d think black sesame would be a delicious swap! And you can use ground flax, but it’s best to buy whole flax and grind them fresh yourself.

  49. Erin McVey says

    Love this information! Thank you for outlaying it in a very accessible and inspiring way! Years ago my acupuncturist had me eating sesame, pumpkin & poppy seeds to support my hormone balance. I’m excited to get back on the seed cycling bandwagon, thank you!

  50. Juanita says

    Hi! Going to try this! Just one question, do the seeds need to be grounded or can I have them whole?
    Thanks a lot!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      The ones that we recommend grinding are most easily absorbed and digested when ground – especially flaxseed. Hemp hearts and chia seeds, however, don’t need to be ground. Hope that helps!

  51. Paige says

    Such perfect timing! I’m about to dive into Dr. Jolene Brighten’s “Beyond the Pill” protocol, and she highly reccommends seed cycling. Thank you for posting (continuously) such helpful recipes and information, Dana!

  52. Anna says

    Excellent post, Dana! I’ve been wanting to try seed cycling for a few months now but always find all the information out there a little overwhelming. I have a couple questions, though. Do you get the sesame seeds unhulled? And does it matter if you get golden or brown flaxseed? Thank you in advance! ?

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Anna! Our sesame seeds are usually hulled – we will add that clarification in the post. Thanks for asking! As for flax seeds, either will do!

  53. Caitlin says

    Thank you so much for these ideas — been trying seed cycling but haven’t stuck to it because I’m not that enthusiastic about just consuming a tablespoon of flax or whatever. This makes it much more appealing/appetizing.

  54. Nikki says

    Thanks so much for your article & recipes & links, Dana! I tried seed cycling years ago when trying to get pregnant (I think it helped, by the way!). I need to start again (short cycles & acne ?) but have been feeling unmotivated. Even my doctor told me to try this again. You’ve provided a great resource & it’s just the kick I need. Buying my seeds & ingredients today! Thank you!

      • Nikki says

        I’ve mixed up the follicular blend & it’s delicious. Just put it on a waffle… yum! I love the nutty flavors of the flax, pumpkin, & hemp seeds.

        One thing I noticed is that my food processor (Kitchen Aid brand) broke down the pumpkin seeds easily but most of the flax seeds were still whole. I transferred a few scoops at a time to my old coffee grinder (now spice grinder) & that did the trick. Just a tip for others that it may be worth grinding the seeds separately as they may require different types/amounts of grinding or processing. And I’m sure it’s different for different models of food processors, too!

        Thanks again! I’m so exciting to be adding this to my hormone healing tool kit!

        • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

          Thanks for sharing, Nikki! Yes, a coffee grinder works well, as does a blender. Food processors won’t get them quite as fine :D

  55. Dina says

    I just read Woman Code this spring and have been trying to implement Cycle Syncing. As I’ve looked for recipes incorporating the prescribed foods, I have found some good ones here, and had wondered if you’d read the book. Now I know! These seed cycling mixes sound great. I know I should eat more seeds, but it is hard to remember to eat them and get a variety, so I’m excited to try these and see if they help me eat seeds more regularly. Thank you for sharing recipes that support hormone health!

  56. Marinda says

    This is so interesting and I’m definitely going to give it a try. I always crave tahini before my period and I now know why! Thanks Dana!

  57. Sylvia says

    I am 75+. Would this be appropriate for myself at this age?? I wish I would have known about this when I was younger. Excellent way to help monthly cycles!!! Sylvia

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Sylvia! Yes, I think this would be a good idea for women at any age! But of course, do your research, see how your body responds, and check with your doctor before making shifts in your diet (and especially your supplements).

  58. Melanie says

    You were one of the first places I learned about WomanCode a few years back when you posted about the 4 Day Detox. I’ve since picked up the book, gotten back my period, and brought my hormones into better balance. It is still an every day thing to keep on top of, though. So, it’s really cool of you to post about Seed Cycling.
    I have heard of this but don’t practice it very well. I thought the seeds were interchangeable, too. Like, during follicular phase I thought you could get benefits from flax or pumpkin seeds and, during luteal, sunflower or sesame. I did not know combining them is more effective. So thanks for all of this information and highlighting this helpful content on Minimalist Baker!

  59. Stacy says

    Any thoughts/advice/opinion on just combining all the seeds into one mix and using in/on smoothies/baking/yogurt/oats? I think all of the ingredients have nutritional value and as I am no longer cycling, am curious about just using as a healthy diet supplementation.

  60. Lisa C says

    Great idea – do you know if this seed mixing can be applied to those of us lovely ladies who are slightly more ‘advanced’ in our years…and going through the menopause? Oestrogen levels are going would be interesting to know if the seed cycle can be applied to us too !

  61. Stacey Clark says

    I’ve tried this and IT WORKS! Was having hot flashes (menopause is starting for me) and was done immediately with it. Found seed cycling and three months later…BOOM! No more hot flashes! Will keep this in my diet for good! Thank you for showing variety!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hi Cath! If you click through to some of the source links we share (like this one) in the post, you’ll find some tips for menopausal and postmenopausal ladies! Scan the comments of that post for advice!

  62. Chana says

    I can swear by this seed cycle. At the end of 2018 o my period stopped and I started to get the horrible hot flushes.
    So after asking my friends how they deal with that situation and all of them said that is nothing you can do ? I did a research and found this miracle seed cycling method. I been doing this for 6 months 8 months and I can say that this really help.
    But fue those that don’t have the period anymore …we have to follow the moon cycle …yes , maybe sounds weird but the moon cycle last 28 days too same as our cycles.
    Also is good to drink 1 tbsp of flax seed oil during the folicular phase and you can also add fennel to your green juice and drink fennel tea ( to help our estrogen levels. ) and during the luteal phase switch to evening primorosa oil.
    Dana ;I really appreciate this 10 ways of using this magnificent seeds …I was getting tired of just put them in my morning green Juice ?

  63. Christina says

    What a great idea to liven things up with my seeds! I’ve been seed cycling for over a year now (I add them raw and whole to my morning smoothie in my nutribullet) and notice a difference when I stop for a few weeks at a time. It has definitely helped improve my PMS symptoms (fewer headaches in particular) and it helped lengthen my cycle from a horrible 23 days to 25-26 days! Even if that’s all just coincidence, there’s no harm in consuming these healthy ingredients every day!

  64. Lyn says

    What if I am post menopausal – 66 yrs? My uneducated guess would be none of this matters….just consume them anytime….or do our bodies ‘remember’ and still ‘do things’ with the moon etc that in post we still don’t really know about…so we should perhaps try a cycle and see what happens – if there is a little shift of a difference in how we feel on certain days. Just asking as your article clearly was not for us post women….though it was a great piece. Thank you.

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Lyn, if you click over into some of the sources linked in the post you’ll see they provide some notes for women in the post menopausal stage!

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Donna, we believe so yes. But if you click over into some of the sources linked in the post you’ll find they have some notes for menopausal women!

  65. Alia says

    These sound great! Thanks so much for sharing, I’ve been trying to think of creative ways to eat my seeds!
    I’ve been seed cycling for about 5 months now and my cycle has dramatically improved. If anyone has issues with their cycle being irregular, I definitely recommend at least trying seed cycling. I was skeptical at first, but it’s relatively easy and cheap and worth a shot!

    I also found books like “The Period Repair Manual” and “Taking Charge of Your Fertility” very helpful when learning about your body and the nutrients it needs for hormonal health and balance.

  66. Katie says

    ? I am a seed cycling believer!! ? I started after encountering WomanCode as well. I was at the point where I needed to try anything. I had 34-37 day cycles, bad acne, bloating, and a terribly painful and lumpy fibrocystic breast situation the week before my period. After tons of research I figured it HAD to be because of some type of estrogen imbalance. Well, I’ve been sticking pretty diligently to seed rotation for the better part of 6 months now and it’s made a shocking difference!! My cycle is now 30-32 days, my acne has gotten a lot better, I have minimal to no bloating, and absolutely no breast pain (head’s up I also reduced my daily coffee to less than a mug-ful, which I read helps this too). I also don’t doubt it’s helped with my severe mood swings. The only trick though is to keep on it. For me, it took at least 4-5x a week for 3 months to get everything back to regulation. But in the grand scheme, a small habit to start to reap such huge rewards in the long run! I should also add that I’ve had to get a couple full blood panels over the past few weeks for my M.S. and my results are stellar, so in that regard, no negative bad effect to my cholesterol or anything (probably helped!)

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Judy, if you click into the sources linked in the post, you’ll find they include some notes for menopausal / post menopausal women!

  67. Rae says

    So excited for this! I’ve wanted to begin seed cycling for a long time but whenever I looked into it, it felt complicated and I’d get overwhelmed. You’ve outlined it SO easily here! I’m so excited to get started with it. Thanks you for providing this resource!

    P.S. I love that you’re including more things like this in your site. :)

  68. Ida says

    I’m always eager to improve my menstrual phase’s mood swings – the only thing I’m considering here (which I realise isn’t on your specific recommendation) is that in Sweden, where I live, our NFA actually recommend everyone to completely avoid ground flax seeds due to them containing hydrogencyanid which can be dangerous. I notice this isn’t the case in many other countries – is there at all a discussion about this in the US?

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Hmm, we aren’t aware of any controversy around flaxseeds. They’re actually quite heartily recommended, especially for women’s health and digestive support, here in the States. But of course, consult with your physician before altering your diet or supplement regimen.

  69. April says

    Question: what would be the benefits or downfall of consuming all of these seeds daily? I don’t have a cycle but am interested in adding these mixes to my daily routine.

    • Avatar for Dana @ Minimalist BakerDana @ Minimalist Baker says

      Oh, you mean consuming all of them versus the two blends? I don’t think there’d be any downside. But of course, anytime you’re altering your diet we recommend checking with your doctor first.