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Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice.

Do you ever feel like you're constantly battling the urge to eat? Like no matter how much you eat, you never quite feel satisfied? Or maybe you feel like you have no control around food. If so, you're not alone. Many women struggle with uncontrollable cravings and insatiable hunger, especially around their menstrual cycle.

But what if the constant urge to eat isn't just about willpower? What if there's a deeper reason why you can't seem to stop reaching for that extra slice of cake or bag of chips? The culprit might be your hormones.

The Hormonal Roller Coaster and Its Impact on Hunger

Your body is a complex system orchestrated by a symphony of hormones. Throughout your menstrual cycle, estrogen, progesterone, and other hormones fluctuate, impacting your appetite and cravings.

Here's what happens during each phase of the cycle:

Menstrual Phase

Your hormones drop off right before your period starts. It’s common to have low energy. Loss of blood (especially if you have heavy menstrual bleeding) can deplete you further.

If you are deficient in magnesium, you may crave chocolate. You may crave carbs and sweets if your blood sugar is not balanced. If you crave salty foods, you may be lacking trace minerals.

Follicular Phase

Estrogen is beginning to rise again. Energy will slowly start to increase and you may notice less hunger and cravings in the days following your period.

If you are still feeling low in energy, you may be craving things like sugar and caffeine. If so, prioritize protein and healthy fats at each meal to help support natural energy and curb cravings.

Ovulation

Hormones peak in this phase. Often, women experience suppressed appetite or even nausea around ovulation. If you’re still experiencing hunger and cravings around this time, be sure you’re eating enough at meal times.

Not sure where to start? Learn how to build a hormone-balancing meal here.

Hunger and PMS

Luteal Phase

Progesterone takes over after ovulation and women often experience PMS symptoms. Just because PMS is common, doesn’t mean it’s normal. Symptoms are your body’s way of warning you of a potential imbalance.

Two things to know about the luteal phase:

You naturally burn more calories during this phase. Hunger will be increased so be sure to accommodate with larger meals/snacks.
Blood sugar balance is more difficult to maintain and energy is lower which can lead to more hunger/cravings. Prioritize plenty of protein and healthy fats to reduce cravings.

Wondering how to know which phase of your cycle you’re in? Check out this post.

Understanding the Difference Between Hunger and Cravings

While both hunger and cravings make you want to eat, they're not the same thing. Hunger is a primal need driven by your body's need for fuel. It often comes on gradually, with physical symptoms like stomach growling and low energy.

Cravings, on the other hand, are intense desires for specific foods, often sugary, salty, or fatty. They can hit suddenly and are driven by emotional or hormonal cues, not necessarily a need for food.

If it is truly hunger that you are experiencing, once again go back to what you’re eating throughout the day.

Ask yourself these questions:

Am I getting 20-35 grams of protein at each meal?
Am I eating healthy fats at every meal?
Am I eating complex carbs at each meal?
Am I including fiber on each plate?

If you answered no to any of those, try including enough at each meal and see how that affects your hunger.

When it comes to cravings:

Be sure you’re eating enough at each meal
Track your cycle and be aware of the times when cravings might be more prevalent
Consider other factors

Beyond Hormones: Other Factors Influencing Cravings

Hormonal fluctuations are a significant factor, but other things can trigger cravings:

Eating too little: Calories = energy. We need to eat enough calories not just to survive but to thrive. When you don’t eat enough protein, healthy fats, and fiber, your body begins to crave foods that will give you quick energy or satisfy your hunger. Usually sugary foods and/or simple carbs.
Stress: Cortisol, the stress hormone, can increase your appetite and cravings for comfort foods.
Lack of Sleep: When you're sleep-deprived, your body craves quick forms of energy- usually things like coffee or caffeine, sugary foods, or simple carbs.
Food Boredom: If you're stuck in a rut with your meals, your taste buds might crave novelty.
Blood Sugar Imbalances: Dieting or skipping meals can lead to blood sugar dips, triggering cravings for quick-energy sources like sugary foods.

Breaking the Cycle: Strategies to Manage Hunger and Cravings

The good news: You're not powerless! Here are some strategies to combat cravings and manage your hunger naturally:

Balance Your Blood Sugar: Eat regular meals and snacks throughout the day to keep your blood sugar levels stable. Focus on quality protein, complex carbohydrates (whole grains, vegetables), and healthy fats.
Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. When you're well-rested, your hormones function optimally, leading to better appetite control.
Manage Stress: Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
Eat well-balanced meals: Include plenty of protein, healthy fats, complex carbs, and fiber. Fiber keeps you feeling full for longer. Focus on incorporating plenty of fruits, vegetables, and whole grains into your diet. Including healthy fats from sources like avocados, nuts, and seeds can help you feel more satisfied after meals.
Plan Your Meals and Snacks: Don't wait until you're starving before eating. Having healthy options readily available can help curb cravings when they strike.
Limit sugary/processed foods: The more you eat, the more you will crave. Try eliminating them for a while to see if it makes a difference.
Identify potential mineral deficiencies and heavy metals that may be affecting your hunger and cravings through HTMA (hair tissue mineral analysis).

And don’t forget, be kind to yourself. Don't beat yourself up if you have a slip-up. Focus on progress, not perfection.

Ready to get started? Find out ways we can work together to support your health and reduce symptoms like cravings, mood swings, and fatigue.

Why Can't I Stop Eating? Understanding Hunger and Cravings Caused by Hormonal Imbalance