Have you ever felt like your hormones are running the show? One week you're thriving, the next you're fatigued, moody, and bloated. If you're seeking a gentle, food-first way to support your hormones, seed cycling is a practice worth exploring.
As a naturopath and nutritionist (and a trained chef), I love helping women use wholefoods in simple, effective ways to feel more balanced, without needing to reach straight for supplements.
In this article, I’ll walk you through:
-
How seed cycling works,
-
Why it’s become so popular in hormone health,
-
Why Styrian pumpkin seeds are the better choice,
-
How you can easily start using it in your everyday meals.
What Is Seed Cycling?
Seed cycling is a nutritional strategy that supports your body’s natural hormone rhythms by rotating specific seeds through the phases of your menstrual cycle.
You consume flax and pumpkin seeds during the first half (the follicular phase), then sesame and sunflower seeds during the second half (the luteal phase).
Each seed group is rich in nutrients that align with the hormone changes that naturally occur across your cycle. The goal is to gently encourage hormonal balance, support detoxification, improve skin clarity, ease PMS symptoms, and improve menstrual regularity.
Although seed cycling is not a cure-all, for many women it’s a low-cost, empowering step toward better hormone health.
How Does Seed Cycling Support Hormone Balance?
Each of the four seeds used in seed cycling brings its own hormone-supportive nutrients. Here's a breakdown:
Follicular Phase (Day 1–14): Flax + Pumpkin Seeds
Flaxseeds: Rich in lignans, which may help modulate estrogen levels by binding to excess estrogen and supporting healthy detoxification.
Pumpkin Seeds: A standout for their zinc content, which plays a critical role in progesterone production, immune support, and inflammation regulation.
Luteal Phase (Day 15–28): Sesame + Sunflower Seeds
Sesame Seeds: Also high in lignans and contain healthy fats that support hormone synthesis.
Sunflower Seeds: Packed with vitamin E and selenium, which help reduce inflammation and support progesterone levels.
By rotating these seeds through the month, you support each phase of the cycle with the nutrients it needs most. Over time, this may contribute to improved PMS symptoms, better cycle regularity, and more stable moods and energy.
Phase-by-Phase Guide to Seed Cycling
Days 1–14 (Follicular Phase):
1 tbsp ground flaxseeds
1 tbsp ground pumpkin seeds
Days 15–28 (Luteal Phase):
1 tbsp ground sunflower seeds
1 tbsp ground sesame seeds
Use freshly ground seeds whenever possible to maximise nutrient availability. A coffee grinder or small food processor works well.
Spotlight on Pumpkin Seeds: Zinc, Skin & Hormone Harmony
Let’s take a moment to talk about one of the true heroes of seed cycling: the humble pumpkin seed.
Not only do pumpkin seeds offer a delicious nutty flavour, they are:
-
One of the richest plant sources of zinc – crucial for ovulation, skin healing, and immune resilience.
-
High in magnesium – helps calm the nervous system and ease period cramps.
-
Rich in tryptophan – a precursor to serotonin, your feel-good brain chemical.
Pumpkin seeds are also used to produce cold-pressed pumpkin seed oil, which we love for both skin and hormone health. You can learn more about the topical and internal benefits of pumpkin seed oil here.
Why Styrian Pumpkin Seeds Make Seed Cycling More Effective
When I recommend pumpkin seeds to my clients, I always choose Styrian pumpkin seeds, the variety grown here in Australia for their rich green colour, nutty flavour, and naturally hull-less texture.
These seeds are far more nutrient-dense than the standard pepitas you’ll find on supermarket shelves.
Styrian pumpkin seeds contain higher levels of zinc, magnesium, and essential fatty acids, which are exactly the nutrients your body needs during the first half of your cycle to support ovulation, energy, and skin health.
Because they’re never heat-treated or chemically processed, their natural oils remain intact — giving you the full benefit of their hormone-supportive nutrients.
I source Australian-grown Styrian pumpkin seeds directly from Pepo Farms, where they’re grown using regenerative farming methods that restore the soil and keep each harvest nutrient-rich. They’re the same seeds I use in clinic, in my kitchen, and as the foundation for the Pepo Natural Skincare range.
Australian-Grown vs Imported Pepitas ~ Source Matters
Most pepitas on supermarket shelves are imported and often go through heavy processing, including heat or chemical treatment to remove their shells.
This can strip away the delicate fatty acids and minerals that make seeds so beneficial in the first place.
In contrast, Australian-grown Styrian pumpkin seeds, such as those produced by Pepo Farms in Victoria, are cold-pressed, chemical-free, and grown in small batches for maximum freshness. Choosing locally grown seeds means you’re getting food that’s closer to its natural state — fresher, cleaner, and richer in the nutrients your hormones thrive on.
Supporting Australian farmers also supports the health of our land. The same regenerative principles that nourish the soil ultimately nourish us too — and that connection is something I love sharing with my clients.
Why I Also Use Pumpkin Seeds on the Skin
Over the years in clinic, I’ve seen how closely skin health and hormone balance are linked. It’s one of the reasons I’ve long been drawn to pumpkin seeds—not just for their internal nutritional value, but also for their topical benefits.
As a naturopath, nutritionist and chef, I’m always looking at how ingredients work from the inside out.
Pumpkin seeds, and more specifically, cold-pressed pumpkin seed oil, have shown remarkable results in supporting the skin’s barrier, improving hydration, and calming inflammation.
That’s why I developed my own natural skincare range with pumpkin seed oil as the hero ingredient.
The same nutrients that support hormone health internally, like zinc, vitamin E, and essential fatty acids, also nourish and repair the skin externally.
It’s all about synergy: supporting your body with food, and reinforcing it through your skin in a way that’s clean, gentle and deeply restorative.
From My Kitchen: Easy Ways to Add Seeds to Your Meals
As a chef, I’m always thinking about practical ways to help my clients weave food-as-medicine into their everyday routine.
Here are a few tried-and-true ideas:
-
Add your daily seed mix into smoothies or sprinkle on yoghurt or oats
-
Blend into bliss balls or homemade energy bars
-
Mix into salad dressings for a subtle crunch
-
Stir through soups or roasted vegetables for an extra nutrient boost
Is Seed Cycling Right for You?
Seed cycling is a gentle, food-based approach that can be used by most women, whether you’re cycling naturally, coming off hormonal contraception, or navigating perimenopause.
It’s also safe for women who no longer menstruate — you can simply follow the moon’s rhythm instead, beginning the flax and pumpkin phase on the new moon and switching to sesame and sunflower at the full moon.
As with any natural therapy, results can take time. It usually takes at least three full cycles to notice consistent improvements in mood, skin, or cycle regularity. I often recommend clients keep a simple journal to track their energy, symptoms, and emotional patterns as they go.
Why I Use Food Instead of Supplements
One of the things I love most about seed cycling is that it’s completely food-based. These nutrients aren’t isolated or synthetic — they come from whole, living foods that also provide fibre, healthy fats, and plant compounds that work in harmony with your body.
Supplements absolutely have their place, but I find that starting with food helps you reconnect to your body’s natural signals. Eating your nutrients daily builds consistency, which is key to hormonal balance.
When you use quality ingredients, like freshly ground Australian Styrian pumpkin seeds, you’re supporting your hormones as well as your overall vitality. That’s the true beauty of food as medicine.
A Gentle, Food-Based Hormone Support
Seed cycling is a beautiful way to reconnect with your body’s rhythms and nourish yourself through whole foods. Choosing fresh, Australian-grown Styrian pumpkin seeds helps make sure you’re getting the best nutritional support to balance your hormones, while being naturally rich in the nutrients your cycle needs.
If you’re ready to explore natural ways to balance your hormones, you can learn more about women’s health support, nutrition consultations, and our naturopath-approved Australian pumpkin seeds at Sunshine House of Wellness.