Cravings in midlife start with a whisper. A nudge toward the pantry. A non-negotiable craving for something salty, sweet, or straight-up carby. And before you know it, you’re wondering what on earth just hijacked your willpower.

Here’s the thing most women in midlife don’t realize:
Cravings aren’t random. They’re messages. And when your hormones start shifting in your 40s and 50s, those messages can get louder, more confusing, and a whole lot more frequent.

As a certified holistic nutritionist, metabolism specialist, and menopause wellness coach, I hear this every day: “I eat well, but I keep craving XYZ and it’s driving me crazy.”

Let’s break down exactly why that’s happening and what you can do about it.

So, What Are Cravings, Really?

Cravings are not just a lack of willpower or “emotional eating.” They’re complex signals driven by:

• Blood sugar patterns
• Brain chemistry (hello, dopamine)
• Nutrient needs
• Hormonal shifts
• Lifestyle habits
• Emotional cues

They’re often your body’s way of flagging that something’s out of balance. The problem is that in midlife, it’s harder to decode those signals because so much is shifting under the surface.

Source: National Institutes of Health

What Triggers Cravings in Midlife?

Let’s get specific. Here are the most common reasons midlife cravings seem to take over:

1. Hormonal Fluctuations

Estrogen, progesterone, and even testosterone affect your appetite, metabolism, and mood. As they rise and fall (sometimes wildly), so does your ability to regulate hunger and satisfaction. This often leads to increased cravings (especially for sugar and carbs) as your body searches for quick energy and comfort.

2. Blood Sugar Imbalances

Skipping meals, relying on coffee, or eating mostly carbs (even the healthy ones) can spike your blood sugar, followed by a crash that triggers intense cravings. And the kicker? As estrogen dips, your sensitivity to insulin changes too, meaning those crashes hit harder.

3. Nutrient Deficiencies

Low levels of magnesium, protein, B vitamins, or omega-3s can lead to cravings for processed food, chocolate, or salty snacks. Your body is clever. It just doesn’t always speak in salad.

4. Stress and Poor Sleep

When you’re stressed or sleep-deprived, cortisol goes up and so does your urge to reach for “quick fix” foods. You might also crave energy-dense snacks to try to fight fatigue or soothe frayed nerves.

5. Emotional Coping Patterns

Midlife is often packed with caregiving, career shifts, and identity questions. Food can become a coping mechanism, especially when other forms of support or rest aren’t available. Cravings can be comfort wrapped in calories.

Source: The Miletic Center

What Your Cravings Might Be Trying To Tell You

Here’s a reframe I share with my clients all the time:
Cravings aren’t the enemy. They’re intel.

They’re often telling you things like:

• “I need protein.”
• “I’m tired and running on fumes.”
• “I’m missing something emotionally.”
• “My hormones are in flux and I need support.”
• Fighting cravings rarely works long-term. But listening to them and knowing what to do next absolutely does.

So What Can You Do Instead?

You don’t need to go cold turkey, cut everything out, or white-knuckle your way through cravings. Instead, try this:

Eat to Support Blood Sugar

Focus on protein, fiber, and healthy fats at every meal. This keeps your blood sugar stable, which reduces those crash-and-crave cycles.

Crow In, Don’t Cut Out

Rather than restrict, focus on adding in nutrient-dense foods. Dark leafy greens, quality protein, magnesium-rich foods like pumpkin seeds or avocado, they all help reduce cravings naturally.

Identify Emotional Patterns

If you’re eating to soothe or cope, that’s valid BUT it’s not solving the deeper need. Notice the trigger, name it, and create new non-food rituals that restore you.

Hydrate First, Snack Second

Dehydration often shows up as cravings. Sip water or herbal tea and pause before reacting to that snack urge.

Rebalance Your Routine

Poor sleep and high stress will keep cravings coming. This is your permission slip to prioritize rest, boundaries, and support because those are nutrition, too.

Want Help Figuring Out Your Cravings Puzzle?

Every woman’s body is different AND so are her cravings. Below are 2 Steps to help you manage your cravings:

Step 1: Grab my Crush Your Cravings E-Book

Packed with 9 practical strategies to help you manage cravings during menopause and midlife.

PLUS: Get Sip & Shine Smoothies absolutely free (but only until May 31, 2025).
These recipes are perfect as meal replacements and support brain fog relief, too.

Step 2: Book complimentary personalized support

Book a free 15-minute private session below, and let’s figure out what your body is really asking for.

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