Complementary Practices
To enhance the effectiveness of seed cycling , consider incorporating these complementary practices :
1 . Balanced Diet : Ensure a nutrient-rich diet focused on whole foods such as fruits , vegetables , healthy fats , whole grains , wild-caught or sustainably farmed seafood , and regeneratively-farmed , pasture-raised , or grass-fed meats . Eating a diet high in processed and / or sugary foods , red meat , and dairy has been shown to increase estrogen levels and insulin resistance , and can lead to issues such as diabetes and polycystic ovarian syndrome ( PCOS ) ( Ormont Blumberg , 2024 ).
2 . Regular Exercise : Research suggests that exercise can help regulate key hormones such as estrogen and testosterone . One study found that physical activity induces a statistically significant decrease in both total and free estradiol levels in women , with more significant effects observed in non-obese women and those engaging in high-intensity exercise ( Ennour- Idrissi et al ., 2015 ). Exercise has also been linked to improved estrogen metabolism and a reduction in high circulating estrogen levels , which can help with regulation of the menstrual cycle , reduction of premenstrual syndrome ( PMS ) symptoms and a variety of other health benefits ( DeCasaris , 2023 ). A combination of aerobic and strength training exercises can help boost testosterone levels , support bone density , and improve overall hormone function ( The Marion Gluck Clinic , n . d .). Note that excessive high-intensity workouts without proper recovery may lead to hormonal disruptions , so it ’ s best to take a balanced approach and talk to your doctor about what level of exercise is right for you ( DeCasaris , 2023 ).
3 . Stress Management : Stress management techniques , particularly yoga and meditation , work synergistically with nutritional approaches by addressing the physiological impacts of stress on the endocrine system . Research has shown that chronic stress can disrupt the hormone balance in the body , especially the hypothalamic-pituitary-adrenal ( HPA ) axis , a system of organs and hormones responsible for helping the body deal with stress . Studies have shown that regular yoga practice can reduce cortisol levels , the primary stress hormone , improve overall hormone levels and menstrual frequency , and significantly reduce anxiety ( Thirthalli et al ., 2013 ; Nidhi et al ., 2013 ). Similarly , research studies have shown how meditation can modulate cortisol and other stress hormones ( Pascoe et al ., 2013 ), and significantly reduce hot flashes and improved quality of life ( Carmody et al ., 2011 ).
4 . Adequate Sleep : Research has demonstrated that sleep duration and quality significantly impact hormone levels , particularly those involved in appetite regulation and stress response . A study published in the Journal of Clinical Endocrinology & Metabolism found that sleep restriction can lead to decreased leptin levels and altered cortisol profiles , disrupting hormonal balance ( Spiegel et al ., 2004 ). For women , sleep quality is closely tied to hormonal fluctuations throughout the menstrual cycle and during major life transitions like menopause ( Baker et al ., 2018 ).
To enhance the effectiveness of seed cycling , aim for 7-9 hours of quality sleep per night . Establishing a consistent sleep schedule , creating a relaxing bedtime routine , and managing stress can help improve sleep quality .