What Your Cravings Actually Mean from a Hormone Perspective

Cravings are one of the clearest signals your body sends when something is shifting hormonally. Many women assume cravings mean a lack of discipline or willpower, when in reality, cravings often reflect fluctuations in blood sugar, stress hormones, energy needs or your menstrual cycle. Understanding what your cravings actually mean helps you respond to them calmly and support your body rather than fighting against it.

Cravings don’t appear randomly. They’re influenced by oestrogen, progesterone, cortisol, sleep quality, appetite hormones and your nervous system. Once you understand how these elements interact, cravings feel far less confusing and much easier to manage.

If you want structured guidance, you can explore The Hormone Health Blueprint, join the Accountability Club or download the Hormone Health Starter Kit. You can also read more general information about appetite from the NHS and Harvard Health.

Causes of cravings

Cravings usually appear when your brain senses a need for energy or comfort. This can be triggered by hormonal shifts, stress, low sleep or changes in routine. Understanding these helps you identify the underlying cause rather than focusing only on the food itself.

1. Cravings from blood sugar dips

This is one of the most common causes of cravings. If your blood sugar drops quickly, your brain asks for fast energy. This often shows up as:

• Sudden hunger
• Desire for sugar or simple carbs
• Feeling shaky
• Difficulty concentrating
• Irritability

When blood sugar dips, you’re more likely to crave foods that raise it quickly. Balanced meals with protein, fibre and healthy fats help prevent this. If you want more detail, the blog on how to balance blood sugar for better hormones explains this clearly.

2. The luteal phase (before your period)

Progesterone rises in the days before your period, and this influences appetite. Many women feel hungrier, crave chocolate or carbs, or experience more emotional eating during this time. Oestrogen dips also affect serotonin, which can increase cravings for comfort foods.

This is normal. It doesn’t reflect a lack of discipline. It’s a hormonal pattern.

If PMS symptoms feel intense, the blog on hormonal bloating may help.

3. Poor sleep

When you’re tired, your appetite hormones shift. Ghrelin rises (which increases hunger) and leptin lowers (which decreases fullness signals). Cortisol also tends to be higher after poor sleep.

This combination often triggers cravings for quick energy, especially sugar or simple carbohydrates.

4. Stress

Cortisol increases appetite and shifts your body toward wanting foods that feel rewarding. This is especially common during busy seasons, after overwhelm, or on days with emotional intensity.

If stress makes cravings worse, the blog on how cortisol affects your hormones explains why.

5. Ovulation

This one surprises people. Some women notice an appetite spike or cravings around ovulation when oestrogen peaks. Energy needs can increase slightly, especially if you’re more active or experiencing higher motivation.

6. Nutrient deficiencies

Low intake of:

• Protein
• Magnesium
• Iron
• B vitamins
• Omega 3s

can all contribute to cravings, especially late-night snacking or sugar cravings. Eating balanced meals regularly helps reduce these patterns.

7. Emotional overload

Your nervous system influences appetite. When you feel overwhelmed, lonely, overstimulated or emotionally drained, cravings are often a way your brain seeks comfort, stability or relief.

This is a nervous system response, not a character flaw.

8. Perimenopause

As hormone levels fluctuate more widely, cravings may increase in intensity. Changes in sleep, stress, body temperature and appetite hormones all contribute.

If you’re in your late 30s or 40s and notice more cravings, the blog on supporting your hormones during perimenopause explains why.

What your cravings actually mean (the deeper patterns)

Cravings are messages. They often mean:

• You need more protein
• Your blood sugar dropped too quickly
• Your brain wants comfort because cortisol is elevated
• You didn’t sleep deeply enough
• You’re in the luteal phase
• You’re under-fuelling
• You need rest or grounding
• You’re dehydrated
• You need more slow energy, not fast energy

Understanding the potential causes helps you respond more intuitively and kindly.

How to manage cravings without restriction

You don’t need rigid food rules. These small habits help regulate appetite and cravings naturally.

1. Eat enough protein

Protein supports stable blood sugar, steadier mood and longer-lasting energy. Many women under-eat protein early in the day, which increases cravings later.

2. Include fibre and healthy fats

They keep digestion steady and prevent blood sugar swings that trigger cravings.

3. Keep caffeine earlier

Too much caffeine later in the day can elevate cortisol and intensify cravings.

4. Support sleep

Better sleep equals more predictable appetite. This helps reduce late-night snacking.

5. Add magnesium glycinate

Magnesium supports mood, stress regulation and sleep — all of which affect cravings.

6. Don’t skip meals

Irregular eating patterns lead to blood sugar instability, which drives cravings.

7. Add gentle meals in the luteal phase

Extra carbs, warm meals and satisfying foods help balance the natural appetite increase.

8. Take short breaks throughout the day

Regulating cortisol helps reduce emotional and stress-based cravings.

9. Don’t judge your cravings

They’re information. When you understand the potential causes, it becomes easier to support your body consistently.

Long term benefits of understanding cravings

When you respond to cravings with awareness rather than restriction, you often feel:

• More in control
• Less reactive
• Calmer around food
• More energised
• Less bloated
• More balanced throughout your cycle

Supporting hormones and blood sugar often reduces cravings naturally.

If you want deeper guidance, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club for weekly coaching.