Hormonal fluctuations can make food cravings feel louder and more persistent – especially in perimenopause and beyond. But cravings aren’t a failure of willpower. They’re signals from our body. And, when we understand what’s behind them, we can respond with the right support.
As Liz explains in this week’s Q&A podcast (listen to the full episode below): “Midlife is a time to work with our hormones, not against them.”
Here, she reveals the simple daily shifts that can make all the difference.
Why hormones can trigger food cravings
Oestrogen, progesterone and cortisol all influence our appetite, blood sugar and emotional eating patterns. As our hormones become more unpredictable during perimenopause and menopause, cravings can become more of an issue.
“So many of our cravings actually come from our hormones shifting,” explains Liz. “When our blood sugar dips or our stress spikes, that’s when we reach for quick fixes.”
One of the most effective ways to curb hormonal cravings is to keep our blood sugar steady. When levels swing too high or too low, energy plummets and we can find ourselves reaching for sugary carbs.
“Stable blood sugar can be transformative,” says Liz. “It stops those crashes that send us running for biscuits or chocolate.”
Balancing blood sugar begins with the first bite of the day. Start with a stabilising breakfast or brunch that includes protein, fibre and healthy fats. This might be things like Greek yoghurt with berries, soft-boiled eggs with toasted sourdough and avocado, or chia pudding layered with nuts and seeds. These combinations digest slowly to keep us feeling fuller for longer.
Throughout the day, prioritise balanced meals that combine protein, colourful vegetables and wholegrains. Over time, cravings will naturally quieten.
Why eating regularly is key
Skipping meals or eating erratically can send cortisol (a stress hormone) soaring. And when cortisol rises, cravings often follow.
“If you think about cortisol being released when we’re hungry or stressed, it’s easy to see why we crave quick-energy foods,” says Liz. “Eating regularly keeps that whole system much steadier.”
It’s worth checking in with your routine. If workdays often leave you pushing lunch to late afternoon, consider carving out 10 minutes earlier in the day for something simple yet sustaining. Even a homemade soup, leftover grains with salad, or a small box of nuts, seeds and fruit can help keep cravings in check.
Gut health matters
A healthy gut microbiome plays a key role in regulating appetite hormones like GLP-1 and leptin. When the gut is thriving, it communicates more effectively with the brain, meaning we’re more likely to feel satisfied after meals.
“There’s such a link between the gut and our cravings,” reveals Liz. “When we feed the gut well, everything feels more balanced.”
Try adding small doses of fermented foods such as kefir, sauerkraut or kimchi into your weekly routine. Prebiotic fibres, found in foods like leeks, onions, apples and oats, also help to feed beneficial bacteria.
Prioritise protein – especially in midlife
As Liz explains, protein is a true hero during perimenopause and menopause.
“Protein is really key for midlife women,” she says. “It’s amazing for blood sugar control and it keeps us fuller for longer.”
Including a palm-sized portion of protein at each meal can be a simple place to start. This could be eggs at breakfast, lentils or chickpeas at lunch, or fish, tofu or poultry at dinner.
Adding protein to snacks, such as yoghurt, edamame or a handful of nuts, can also help keep energy levels stable (even through the afternoon slump).
Watch your stress
Hormonal changes can heighten emotional eating, particularly when stress or overwhelm creep in.
“When we’re frazzled, cravings naturally become stronger,” says Liz. “It’s not about weakness. It’s about what our bodies are asking for in that moment.”
Caring for the nervous system is therefore an essential part of reducing cravings.
Gentle movement, such as yoga, walking or Pilates, helps lower stress hormones. Breathwork practices can also be helpful, giving us more space to make grounded choices around food.
Even creating a simple ‘soothe list’ can help: a warm shower, herbal tea, stepping outside for fresh air or doing a few minutes of stretching. These small pauses signal to the body that it’s safe to settle, and cravings often soften as a result.
It’s not about deprivation
Liz finds that restrictive dieting rarely works in midlife and often fuels the very cravings we’re trying to avoid.
“I’m a great believer in crowding out, not cutting out,” she says. “When we add in the good stuff, the rest naturally falls away.”
Depriving ourselves of what we’re craving can make certain foods feel irresistible.
Instead, focus on what feels satisfying and supportive. Build meals that feel generous, colourful and sustaining.
In a nutshell
Hormonal cravings are normal, but they don’t have to dominate our thoughts. By balancing blood sugar, eating regularly, supporting our gut, prioritising protein and tending to stress levels, we can find a steadier rhythm.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
