Before we get stuck into the detail, let’s do a quick recap on how seed cycling supports hormones.
Female hormones are regulated through complex signalling and feedback mechanisms. Signals are received and then transmitted by the hypothalamus part of the brain out to the pituitary gland, adrenal glands and then ovaries (the HPAO axis). In times of change or increase physical or emotional stress of any kind, the HPOA axis can become dysregulated.
Symptoms such as longer or irregular menstrual cycles, hot sweats, increased PMS, mood changes, fatigue, changes in bleeding and reduced ability to handle training intensity may appear. These symptoms frequently occur when there is no known structural or functional issue with the ovaries.
In order to reduce symptoms, some women reach for pharmaceutical medications without understanding or being aware they have the potential to further dysregulate long-term hormonal balance and deplete nutrients such as zinc and magnesium.
In addition to medicinal herbs such as Chaste Tree, Schisandra, Kudzu or Rhodiola, seed cycling may provide subtle hormonal support by boosting estrogen levels in the first part of the cycle and progesterone levels in the second part without the possible side effects of other medications.
Seed cycling supports hormones by providing nutrient-rich foods in the form of seeds at different times of the menstrual cycle.
Preparation: Combine ¼ cup of each of the following seeds nominated to the two phases of your cycle. Take your seeds (according to which phase of your cycle you are in) and whiz them in a coffee grinder to break the seeds down into a meal-like consistency. Make 2 separate jars of seeds.
Dose: 1-2 tablespoons of combined ground seeds daily.
How: Add seeds to smoothies, on top of breakfast oats, avocado toast, coconut yogurt or as a garnish on savoury soups, salads or scrambled eggs. Seed cycling biscuits or brownie mixes are also a great option. Choose whole, organic seeds instead of pre-ground seeds where possible.
Storage: Store ground seeds in an air-tight jar in the fridge to preserve their essential fatty acids from oxidation.
Duration: Most women need to allow 3-4 cycles before expecting changes to occur.
An easy way to ensure you have the right seeds across the month is to purchase a seed cycling kit.
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate certainly knows what it’s like to face challenges when pursuing a dream.
Kate faced many challenges and obstacles during her eight year journey from fun runner to Commonwealth and Olympic marathoner (2006, Commonwealth Games and 2008 Beijing Olympics). She obtained her personal best time of 2:28 for the marathon in Nagano, Japan at 35 years of age.
Kate believes there isn’t just one way to better health and performance. Her mission is to educate female athletes on how to make the most out of being a female athlete through a holistic and balanced approach.
On the back of her deep desire to help other athletes overcome many of the same health issues she now dedicates her time to improving female athletic performance and health.
Kate has completed three university degrees including a Masters and a Bachelor of Health Science (Naturopathic medicine). She has also undertaken additional training in thyroid health, sports nutrition, digestive health and female athlete hormones…. just in case you are wondering.
She coaches, mentors and facilitates training camps for aspiring runners including some of Australia’s best distance athletes.
Kate is also a celebrant supporting families through holding meaningful ceremonies for loved ones. She has a special interest in baby/ infant naming days and memorial services for infants, babies, stillborn babies and loss through miscarriages.
As an athlete, coach and business owner she understands what it can be like to juggle many priorities. She is described by her patients as compassionate, warm, grounded, realistic, practical, and knowledgeable.
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