If you find yourself reaching for chocolate, chips, or carbs the week before your period, you're not alone. Many women experience intense cravings, mood changes, and low energy during this time. But what if we told you there's a scientific reason behind it and better yet, a way to support your body naturally?
Understanding what's happening in your body during the luteal phase (the second half of your menstrual cycle) is the first step toward better hormonal balance, fewer PMS symptoms, and a more empowered relationship with your cycle.
The Luteal Phase: What It Is and Why It Matters
The luteal phase occurs after ovulation and before your period starts. This phase is driven by progesterone, a hormone that plays a key role in preparing the body for pregnancy. Whether you're trying to conceive or not, progesterone affects everything from mood and sleep to metabolism and appetite.
During this time, your body requires more nutrients to carry out these functions. The result? Increased hunger, cravings, and a heightened sensitivity to blood sugar changes.
Why You Crave More Food
Hormonal changes during the luteal phase can increase your basal metabolic rate, meaning you burn more calories even at rest. Studies show that women may burn 100 to 300 extra calories per day during this phase. This helps explain the sudden spike in appetite.
At the same time, serotonin and dopamine (feel-good neurotransmitters) may decline slightly, making you crave quick sources of energy like sugar and refined carbs.
Your Body Isn't Broken It's Communicating
Cravings during the luteal phase are not a sign of weakness or lack of willpower. They're your body's way of asking for more fuel and nourishment to support hormonal shifts.
Instead of restricting or feeling guilty, you can choose to fuel your body smarter with the nutrients it needs to stay balanced and energized.
Nutrition Tips for the Luteal Phase
So what should you eat to feel better, reduce cravings, and support your hormones?
1Protein-Rich Foods
Start your day with a protein-rich breakfast to help stabilise blood sugar and reduce cravings later in the day. Protein is also key to supporting progesterone production.
Healthy Fats
Fats like avocado, olive oil, nuts, and seeds help you feel full, support hormone production, and keep your skin glowing.
3Magnesium-Rich Foods
Magnesium helps reduce cramps, balance mood, and support energy levels. Find it in leafy greens, seeds, dark chocolate, and legumes.
Complex Carbohydrates
Rather than cutting carbs, opt for complex carbs like oats, quinoa, sweet potato, and brown rice. These release energy slowly and help with serotonin production.
Seed Cycling in the Luteal Phase
Seed cycling is a gentle, food-based practice that uses the nutrient power of seeds to support hormone balance. In the luteal phase (from ovulation to your period), you focus on:
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Sunflower seeds for vitamin E and selenium, which support progesterone production and skin health
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Sesame seeds for zinc, calcium, and magnesium to ease PMS and support the nervous system
These seeds can be added to smoothies, yoghurt, baked goods, or taken in blend form as part of your daily cycle ritual.
What About Moon Syncing?
If your cycle is irregular, you're in perimenopause, or you're not menstruating due to postpartum or coming off the pill, you can still benefit from seed cycling by following the moon phases as your guide:
New Moon = Start Phase 1 (Flax + Pumpkin)
Full Moon = Switch to Phase 2 (Sunflower + Sesame)
This practice allows you to re-establish rhythm and nourishment, even without a regular period.
A Simple Solution: Seed Cycling + Protein
To make things even easier, you can try Seed Cycling + Protein blends that combine high-quality plant protein with your daily seeds. This not only supports cravings and metabolism but helps you stay consistent throughout your cycle.
It’s a complete daily ritual designed to:
- Reduce PMS
- Stabilise mood
- Improve skin
- Support progesterone
All while giving you the nutrients your hormones are asking for.
A Delicious Way to Stay Consistent: Seed Cycling Bake Mixes
Sometimes, the hardest part of seed cycling is remembering to include your seeds every day. That’s where our Seed Cycling Bake Mixes come in. Crafted from your daily seed blends, these easy-to-make brownies and biscuits transform seed cycling into a treat you’ll actually look forward to.
They’re more than just snacks they’re a smart way to stay consistent, curb cravings, and nourish your body with cycle-supportive nutrients. Whether it’s a quick afternoon bite or a wholesome dessert, the bake mixes make seed cycling simple, enjoyable, and sustainable.
The Takeaway
Cravings before your period aren't just in your head. They're a sign that your body needs more support especially in the luteal phase.
With small shifts in your nutrition, including protein, healthy fats, and nutrient-dense seeds, you can help reduce PMS symptoms, improve your mood, and feel more energised and in control of your cycle.
Your hormones don't need to be fixed. They need to be fed.
Explore our Seed Cycling products or take the Seed Cycle Quiz to get started with a plan tailored to your cycle.