I’m Sarah, a Naturopathic Doctor, wellness enthusiast and health-foodie. I’m a well-being advocate and green kitchen guru who is living my true purpose while guiding patients through their personal health journeys. I’m also a complete and utter health food fanatic who wants to see everyone benefit from eating healing foods!
March 16, 2026 By Sarah White No Comments
Cycle syncing is so hot right now; and I’m thrilled about it. I absolutely love when traditional food & lifestyle based hormone balancing practices start trending in the wellness space. I’ve personally been seed cycling for years in this doctor’s kitchen as a cheap and easy way to naturally boost estrogen levels when they should be highest in the first part of the female reproductive cycle (follicular phase) and progesterone levels in the second half (aka luteal phase). Seed cycling is safe and easy to follow – there’s even a study from the the Journal of Clinical Endocrinology & Metabolism which shows that eating the seeds included in this seed cycling protocol can result in an improve progesterone to estrogen ratio and longer luteal phases, both of which are associated with a healthier hormonal cycle and regular ovulation.
Since having a baby, I’ve really leaned into more advanced cycle syncing practices in order to keep my hormones healthy despite the sleepless nights and increased stress. Seed cycling is still a staple, but I’ve also added ‘oil cycling’, supplement, exercise & fasting protocols based on my cycle and lots of intentionality around incorporating cycle synching food principles into my weekly meal planning. An easy way to start learning into cycle syncing your meal prep is to whip up these quick and easy dips to support each phase of your cycle; all you need is a food processor and a few ingredients to build healthy hormones from your kitchen.
Follicular dip; day 1 - 14.
This tasty seed-cycling treat contains a super dose of flax seeds which can help support healthy estrogen production in the first half of your cycle. Dairy-free, gluten-free, grain-free & refined sugar free this high protein cookie dough dip makes the perfect follicular phase treat.
This recipe couldn't be easier. Simply mix all of your ingredients together in a bowl until well mixed. Serve with strawberries or pretzels as a dip or just eat it off of a spoon. You can also roll the dip into small balls, bake into cookies (350 for 12 minutes) Eat 2 tbs (or 1 cookie) daily in your follicular phase for healthy happy hormones, hurrah!
Ovulation; day 12 - 16 (ish).
Avocado is my number one go-to food to eat during the ovulation window because it's a rich dietary source of glutathione. This powerful antioxidant protects ovarian cells from oxidative stress and helps support hormones linked to healthy ovulation. Throw a mega dose of raw garlic in your guac and you've got an ovulatory super dip - garlic supports ovulation and can help improve fertility by reducing inflammation, balancing hormones, and providing antioxidants like selenium, which can improve egg quality.
Smash up avocados then fold in the rest of your ingredients. Serve with cucumber slices or tortilla chips, or add to salads or bowls.
Luteal; day 15 - 28 / menses.
Traditional seed cycling protocols recommend 1 - 2 tablespoons of sesame seeds daily during the luteal phase, and this sweet treat is a delicious way to get those sesame seeds in. Sesame seeds contain high amounts of compounds called lignans, which modulate your body’s natural hormone levels. In a study from the Journal of Clinical Endocrinology & Metabolism eating lignans from foods like sesame seeds resulted in an improve progesterone to estrogen ratio leading to longer luteal phases, which is associated with a healthier hormonal cycle and better progesterone production.
Mix the tahini paste with the honey until well incorporated and sprinkle with chopped almonds. Serve with cut up fruit for dipping - sliced honey crisp apple is my favourite way to dig in!
Menses dip - day 1 - end of bleed.
Macadamia nuts can be a beneficial addition to your 'menses diet' since they are high in magnesium, which helps relax muscles and reduce cramping. They contain antioxidants that combat inflammation; inflammation is typically higher during menstruation due to a rapid decline in progesterone and estrogen, which triggers the release of inflammatory prostaglandins to shed the uterine lining.
Combine the soaked macadamia nuts, sweetener of choice, and coconut oil in a food processor or high-speed blender. Blend until smooth, adding a bit of water if needed until your desired consistency is reached. Transfer to a bowl. Serve with strawberries and enjoy!
If you’d like help developing your own personalized cycle syncing diet, lifestyle and supplement protocol you can book an appointment with Dr. Sarah here.
Dr. Sarah White is a Naturopathic Doctor, Integrative health expert and the founder + CEO of This Doctor’s Kitchen — your evidence-based resource for all things health and wellness. Dr. Sarah takes a food-first approach to health with a focus in fertility, longevity and natural beauty. She is recognized as an expert in women’s hormones, thyroid health and anti-aging. Dr. Sarah is a published health author with features in Elle Canada, Best Health, EcoParent & Whole Family magazine.