Crush Your Cravings: How to Take Control During Menopause

We’ve all been there, especially as we age. You think you’re doing great, sticking to a balanced diet, and then—bam—a craving hits. Whether it’s salty chips or your favorite chocolate, it’s like your body suddenly demands something, and it’s hard to say no.

The truth is, cravings are normal, but they seem to intensify during times like perimenopause and menopause. Why? Sure, hormones play a part (looking at you, ghrelin and estrogen!), but that’s not the whole story. The good news? You don’t have to throw up your hands and say, “Oh well, it’s just my hormones, so I’ll binge on that bag of chips.”

Let’s talk about why cravings happen and, more importantly, how you can crush them. Because you are in control—yes, even during menopause!

Cravings: It’s Not Just Your Hormones

Hormones like ghrelin, leptin, cortisol, and progesterone do play a role in ramping up cravings during menopause. I won’t lie—it’s a tricky time for all of us. Ghrelin (aka your hunger hormone) increases, while estrogen and leptin decrease, making you feel hungrier and less full. Cortisol (your stress hormone) spikes, and before you know it, you’re standing in front of the pantry, eyeing that bag of salty chips or sweet treats.

But here’s the thing: hormones aren't the only players in the game. Emotions, sleep (or lack of it), environment, and even habits can all contribute to cravings. Blaming hormones is just the surface—there’s a lot more going on. And trust me, I know.

My Own Journey: From Chocolate Cravings to Control

Let me get personal for a moment. I’ve always had a sweet tooth—seriously, chocolate and I have a long history. When I hit perimenopause at 45 (early for most), those cravings went crazy. I was already deep into my fitness journey, but the urge for sweet things intensified with my hormonal changes.

At one point, I was competing in figure shows, where I lived on a brutal 900-calorie diet (yup, that’s unhealthy). You can imagine what that did to my cravings. I deprived myself all week, and by Saturday night, I would eat the biggest burger, fries, and sometimes even two desserts. Talk about stuffing myself to the point of feeling gross. I thought it was normal, just part of the process.

It wasn’t until I got a coach who helped me rebuild my metabolism and mindset that I realized I didn’t have to live like that. The strategies he gave me—the same ones in our guide—empowered me to take control of my body, even through perimenopause, menopause, and now post-menopause at 57. And you can do the same.

Top Strategies for Crushing Cravings

Here are some strategies to help control your cravings during menopause. I have used these for years. And no, I don’t mean depriving yourself—because that’ll only make things worse.

1. Stay Hydrated: This was the first game-changer for me. I used to mistake thirst for hunger all the time. Now, I make sure to drink plenty of water throughout the day, especially when a craving hits. Most of the time, a glass of water helps me curb the craving entirely.

   
   

2. Fuel for Your Workouts: Under-fueling was one of my biggest issues. Once I started eating enough protein and carbs to support my workouts, the cravings started to fade. Our bodies need fuel to perform, and skipping meals or not eating enough can lead to those intense cravings later in the day.

   
   

3. Balance Your Diet: Sure, it’s easy to crave sugar and salt when we’re not eating balanced meals. Make sure you're getting enough protein, fiber, and healthy fats. One of the easiest ways to keep cravings at bay is to eat more protein. Not sure where to start? Just reach out, I can help!

   
   

4. Get Enough Sleep: This one’s a huge dial mover for me. When I don’t sleep well, my cravings skyrocket. Sleep helps regulate your hormones, including ghrelin (hunger hormone) and leptin (fullness hormone). If you’re sleep-deprived, those cravings are going to come knocking hard.

   
   

5. Manage Your Stress: Let’s face it—life can be overwhelming, and stress cravings are real. When I’m stressed, my sweet tooth comes back with a vengeance. That’s why I have a solid bedtime routine and start my mornings with gratitude. Those small practices keep my stress (and my cravings) in check.

Don’t Let Hormones Be an Excuse

Yes, hormones impact cravings, but let’s not use that as a reason to dive headfirst into a pint of ice cream. You still have control over how you respond. The average woman throws up her hands and says, “Well, it’s just part of getting older.” But come on—we’re better than average.

Take back your power. Implement the strategies in our guide, even if it’s just one at a time. Track your progress, figure out what works for your body, and don’t be afraid to ask for help when you need it. Accountability is huge—whether that’s a friend or a coach, you don’t have to go through this alone.

My Tough-Love Message

Here’s the truth: You have more control than you think. The diet industry wants you to believe that you’re powerless. That’s why they push quick fixes—pills, shakes, and whatever else they can sell you. But lasting change takes time and effort. Nutrition, strength training, and mindset—these are the building blocks. You don’t need to be perfect. You just need to keep showing up for yourself, one step at a time.

You are not a victim of your cravings. You’re in control. Don’t settle for the average lifestyle when you can live a Not Your Average Lifestyle. If you’re ready to take back control, download our “Crush Your Cravings” guide for 9 practical strategies that can help you get through those tough moments. Let’s crush cravings together—because you’re stronger than you think, and it’s time to live the life you deserve.

It starts with small changes. 1% better every day. You've got this.