How Menopause Hormones Hijack Hunger and Cravings (And What to Do About It)
How Menopause Hormones Hijack Hunger and Cravings (And What to Do About It)
Ever find yourself standing in front of the pantry at 3pm—craving something sweet or salty, even though you just ate lunch? Or maybe you’ve had days where no snack is ever quite enough… and you’re left wondering, “What is going on with me?”
You’re not alone—and you’re definitely not lacking willpower.
In perimenopause and menopause, cravings often have less to do with what you’re eating… and more to do with what your hormones are doing behind the scenes.
It’s Not Just a Craving—It’s a Hormone Shift
As our hormones shift in midlife, many women start noticing changes that catch them off guard. The scale won’t budge, our energy dips, and suddenly our cravings take center stage. The frustrating part? Most of us have no idea our hormones could be behind it.
Here’s how they often are:
Estrogen helps regulate insulin and leptin—two key hormones that control hunger and fullness. When estrogen drops, it’s harder to feel satisfied, and carb cravings can spike.
Progesterone has a naturally calming effect. As it declines, many women feel more anxious or edgy, which can drive emotional eating or “soothing” with food.
Cortisol, our main stress hormone, becomes harder to regulate in midlife. It rises more easily and stays elevated longer—especially with poor sleep, busy schedules, or unrelenting stress. And high cortisol? It makes us crave sugar and quick energy.
So when you feel out of control around food—it’s not because you’ve failed. It’s because your body is asking for support.
The Mid-Afternoon Craving Is Real
There’s a reason 3pm hits hard.
By that point in the day, blood sugar is often dipping, cortisol may be rising again, and our morning coffee is long gone. If we’ve skipped breakfast or eaten something too light, those cravings feel even louder.
And when our hormones are in flux—especially during perimenopause or menopause—the body becomes more sensitive to these shifts. You’re not imagining it. That urge for something sweet or crunchy? It’s real.
What You Can Do About It
Cravings don’t mean something is wrong with you. But they are a signal.
Here are some simple, hormone-friendly strategies to help reduce those out-of-nowhere hunger spikes and feel more in control again:
✅ 1. Balance Blood Sugar Early in the Day
Start your morning with protein, healthy fats, and fiber to set a stable foundation. This helps prevent the blood sugar rollercoaster that can lead to cravings later.
Try eggs with sautéed veggies, a chia pudding with seeds and berries, or a savory protein bowl. Skip the smoothie unless you’re working out right after—it can spike blood sugar too quickly.
✅ 2. Pause When the Craving Hits
If a craving hits hard—especially in the afternoon—try pausing and resetting your nervous system before grabbing a snack.
Personally? When I feel that 3pm crash, I drop into child’s pose for just a minute or two. It helps lower cortisol, calms my nervous system, and gives me space to check in with what I really need.
✅ 3. Don’t Skip Meals (Even If You’re Not That Hungry)
Skipping meals in midlife tends to backfire. It disrupts blood sugar, messes with cortisol, and almost always leads to stronger cravings later.
Even something small and balanced—like a hard-boiled egg with avocado or a mini protein wrap can keep you steady.
✅ 4. Support Sleep & Stress
Poor sleep and chronic stress both raise ghrelin (your hunger hormone) and lower leptin (your fullness hormone). You’re not imagining those late-night munchies—they’re hormonal.
Protecting your sleep and managing stress is just as important as what you eat.
✅ 5. Be Curious, Not Critical
Instead of spiraling into guilt, try asking: “What is my body asking for right now?”
Sometimes it’s food. Sometimes it’s a break. Sometimes it’s a sign your hormones need a little more support.
You’re Not Failing—Your Hormones Are Changing
If you’re over 45 and noticing that cravings feel stronger, more emotional, or harder to manage—it’s not your imagination. It’s your hormones talking.
The good news? You don’t have to fight them. You just need to work with them.
When we nourish our body in a way that matches the season we’re in—rather than how we ate in our 30s—we stop the cycle of restriction, rebound, and guilt.
And we start feeling more grounded, calm, and in control.
What I Want You to Remember
Cravings are not the enemy. They’re information.
And with the right approach, you can go from feeling out of control to feeling empowered—and even peaceful—around food again.
This isn’t about discipline. It’s about hormone alignment, nervous system support, and learning to hear what your body is really asking for.
Let’s keep moving forward—one balanced meal, one deep breath, and one calm afternoon at a time. 💛
