hormone-guides

Seed Cycling Chart: Which Seeds, Which Phase, How Much

The seed cycling chart by cycle phase — flaxseed and pumpkin seed for the follicular phase, sesame and sunflower for the luteal phase, with exact amounts and

The Seed Cycling Chart Phase Days (typical 28 day cycle) Seeds Amount per day Preparation Follicular Day 1 – ovulation (~Day 14) Flaxseed 1 tablespoon Freshly ground Follicular Day 1 – ovulation (~Day 14) Pumpkin seed 1 tablespoon Raw, unsalted Luteal Ovulation – end of cycle Sesame seed 1 tablespoon Freshly ground or tahini Luteal Ovulation – end of cycle Sunflower seed 1 tablespoon Raw, unsalted Daily total: 2 tablespoons per day (mixed or separate), per phase. Phase 1: Follicular Phase Seeds Flaxseed (1 tbsp/day, ground) What it contains: Omega 3 ALA, fiber, lignans (secoisolariciresinol diglucoside/SDG) Why this phase: Flaxseed lignans are converted in the gut to enterolignans, which can modulate estrogen receptor activity. In the follicular phase when estrogen is rising, the proposed effect is supporting favorable estrogen metabolism. Flaxseed is also high in fiber, which supports estrogen excretion through the gut. Preparation critical point: Whole flaxseeds pass through the digestive tract largely intact. You must grind them — the hull prevents absorption of the active compounds. Grind fresh daily in a coffee grinder. Don't buy pre ground flaxseed meal; it oxidizes quickly.