If you’re struggling to regulate food noise it might just be that you need to eat more – not less. Nutritionist Kim Pearson joins Liz to discuss how a few simple food swaps and easy lifestyle hacks can manage our appetite just as effectively as weight-loss jabs.
They talk about the importance of muscle mass for healthy weight maintenance, and why protein and strength training are essential in midlife.
Kim also explains how we’re getting breakfast all wrong, and shares ways we can hack our daily routine to train our body to turn off the cravings.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
5 ways to fight cravings in midlife
Managing your weight in midlife can be a challenge. Hormonal shifts, poor sleep and juggling busy lives can leave our energy on the floor and have us reaching for sugary snacks. And with weight-loss jabs promising to quiet the food noise, they can feel like the perfect fix.
But according to nutritionist Kim Pearson, there are a few simple shifts we can make to reduce cravings without relying on willpower – or prescriptions.
1. Build meals around protein, healthy fats and fibre
Our bodies naturally produce GLP-1, the hormone that helps regulate appetite, balance blood sugar and keep us feeling fuller for longer. Kim explains that we can stimulate our own production through the foods we eat.
The key is to structure meals around whole foods, high-quality protein, healthy fats and fibre-rich vegetables. “Whole foods pass through the gut more slowly than ultra-processed foods, which break down quickly and leave us feeling hungry,” explains Kim.
Optimising portion sizes is also important. “Everybody has this idea that two eggs is a portion,” says Kim. “If you want to get enough protein, up that to at least three large eggs.”
2. Focus on muscle
When it comes to weight management, muscle matters. As we age, we naturally lose muscle mass, particularly during perimenopause and menopause. This can make it harder to maintain a healthy weight and stable energy levels.
“Muscle is very metabolically active,” says Kim. “The more muscle you have, the more calories you’re burning as you go about your day.”
Supporting muscle requires adequate protein intake and regular strength training. Even two or three resistance sessions a week can make a meaningful difference.
3. Ditch ultra-processed foods
Fats have long been demonised as the enemy of weight loss, but healthy fats are essential for our cell membranes, brain and skin hydration. Kim believes ultra-processed foods are the bigger problem.
Many UPFs are designed to be hyper-palatable and easy to over-consume. They digest quickly, spike blood sugar and leave us hungry again soon after eating.
Reducing these in our diet and focusing on vegetables, quality proteins, nuts, seeds and oily fish will support satiety, keeping blood sugar stable and cravings in check.
4. Prioritise rest and relaxation
Alongside GLP-1, two hormones that play a major role in appetite regulation are leptin and ghrelin. Both are heavily influenced by sleep and stress levels.
Taking steps to optimise sleep and reduce stress levels has a huge impact on regulating appetite, improving energy and supporting healthier food choices.
“There’s a direct connection between lack of sleep and weight gain,” explains Kim. Poor sleep activates ghrelin, our hunger hormone, leaving us more likely to reach for quick-energy food fixes.
Managing stress is also important. Making time for small moments of self-care – taking a bath, going for a walk in nature, meditating – can balance the nervous system and replace comfort eating.
5. Create rhythm and routine
Our bodies thrive on consistency. Structured mealtimes and sleep times regulate our natural body clock, reinforcing healthy hunger signals.
Working from home often blurs these boundaries, making mindless grazing more likely. Skipping breakfast is also a common mistake. Our bodies are primed to receive food early in the day, so leaving long gaps between meals can lead to afternoon snacking.
“When we eat at regular mealtimes, we train our body to expect food at those times of day, helping to keep on top of our appetite,” explains Kim.
Also in this episode:
- Natural ways to reduce food cravings
- Why we should be eating more – not less
- Protein-rich meal ideas
- How you can sleep yourself slim
- The low-fat diet myth
- How skipping breakfast is sabotaging your weight loss
- Why olive oil might be nature’s GLP-1
More from Kim:
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- A Better Second Half
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