The Two Phases of Your Cycle and How to Support Each One Naturally
Your menstrual cycle is a powerful rhythm, guiding you through shifts in energy, mood, and inner focus each month.
When we begin to understand this rhythm, and choose to nourish our bodies in harmony with it, we discover that our cycle isn’t something to be endured or fixed, it’s something to move with, gently and naturally.
In this article we will discuss the 2 main phases of your cycle. Seed cycling simplifies your cycle into two phases, each lasting roughly two weeks. Together, these two phases create the full cycle, beginning with the first day of your bleed.
By tuning into these phases, supporting them with specific seeds, and weaving in simple daily rituals, you can bring your hormones back into balance and cultivate a deeper connection with your body.
Phase One:
Follicular (Day 1–14)
This phase begins on the very first day of your period. It’s a time of release and renewal, as your body sheds the uterine lining and then slowly prepares for ovulation.
During these two weeks, oestrogen levels gradually rise, which often brings a gentle lift in energy, clearer thinking, and an openness to creativity and new beginnings.
To support your body during this time, seed cycling suggests focusing on flax seeds and pumpkin seeds.
Flax seeds help your body process oestrogen in a balanced way, while pumpkin seeds, rich in zinc, support healthy ovulation. Together, they create a foundation of nourishment for the follicular phase.
Beyond food, this is a wonderful time to lean into practices that match the upward movement of your hormones. Gentle movement such as yoga or walking can help ease cramps in the early days of bleeding and then flow naturally into more energising exercise as your strength returns.
Iron-rich foods including leafy greens, lentils, and beetroot help replenish your body after blood loss.
Many women also find this phase inspiring for setting intentions, journaling, or trying something new, as your mind feels more expansive and open.
Phase Two:
Luteal (Day 15–28)
After ovulation, the cycle shifts into the luteal phase.
This is when progesterone becomes the dominant hormone, creating a different internal landscape.
Energy often turns inward here; you may feel more sensitive, intuitive, and focused on home, comfort, and completion rather than expansion.
It’s a time for slowing down, nourishing yourself more deeply, and allowing rest to be a priority.
For this phase, seed cycling recommends sesame seeds and sunflower seeds.
Sesame seeds provide key nutrients that support progesterone production, while sunflower seeds are rich in selenium, which plays a vital role in liver function and hormone balance.
These seeds together create a sense of grounding and stability that supports your body as it prepares for either pregnancy or the start of a new cycle.
Natural supports for this phase include slowing your pace and embracing restorative practices such as meditation, breath work, or a warm bath to soothe your nervous system.
Magnesium-rich foods including dark chocolate, nuts, seeds, and leafy greens can be especially helpful for easing PMS symptoms and supporting restful sleep.
This is also the time to honour your body’s signals: allow yourself earlier nights, gentle boundaries, and moments of stillness.
A Gentle Closing
Your cycle is not just a series of symptoms to manage, it's a rhythm that carries its own wisdom.
By working with the two phases of your cycle, nourishing your body with seeds, and adding in supportive rituals, you create space for your hormones to find balance and for you to feel more connected, more aligned, and more at ease in your own skin.