If you’re in perimenopause or menopause and you feel like a toddler left alone in a candy store every time you pass the pantry, you’re not alone. Menopause food cravings are real, and they can be maddening.

One minute you’re adulting just fine, and the next you’re halfway through a bag of chips wondering what just happened.

Let’s talk about why these cravings happen—and the approach I used to help my client conquer her inner sugar monster. Spoiler alert: you don’t have to “just say no” or swear off chocolate forever.

What Causes Menopause Food Cravings?

Cravings during menopause are the result of a hormonal cocktail that no one ordered. Estrogen, progesterone, and even serotonin levels can fluctuate wildly during perimenopause—and all of them can influence appetite and cravings.

Estrogen plays a role in regulating leptin and insulin (the hormones that help control hunger and blood sugar). When estrogen drops, you may experience more intense hunger and less satisfaction after eating. To add to that, serotonin—the “feel good” brain chemical—often takes a dip, which can lead to cravings for comfort foods like carbs and sugar.

Add in sleep disruptions, mood swings, and the general stress of life, and it’s no wonder menopause food cravings can feel overpowering.

How My Client Took Back Control (Without Cutting Out All the Fun)

One of my clients, Lisa*, came to me feeling totally defeated.

She’d always been a pretty healthy eater—lots of protein, veggies, and healthy fats. She rarely ate until she was full and didn’t give food much thought. But when she hit 50, everything changed. Suddenly, she was swinging by Arby’s multiple times a week, polishing off pints of ice cream straight from the carton, and pouring a little more wine than she cared to admit.

Now, I could’ve launched into a lecture about portion control or ultra-processed foods, but that’s not really my style. Instead, we focused on mindful eating—tuning into hunger cues, slowing down during meals, and figuring out the difference between emotional and physical hunger.

Emotional vs. Physical Hunger

What’s the difference between emotional and physical hunger? Here’s the basic rundown:

Physical hunger usually creeps in a few hours after a meal. It comes with signals like a growly stomach, and pretty much any food will do the trick. Emotional hunger, on the other hand, tends to come on fast and demands something specific—like salty chips, sweets, or wine (or all three at once, am I right?).

With Lisa, it didn’t take long to figure out she was dealing with a whole lot of emotional hunger. And honestly, who could blame her? She was newly divorced, juggling life as a single mom, caring for a sick parent, and being absolutely steamrolled at work.

My therapist always says, “You’ve gotta name it to tame it”—so that’s exactly what Lisa and I did. Whenever a craving hit, I asked her to pause for 20 minutes before reaching for food. During that window, she’d either journal or just take a minute to reflect on what she was feeling.

If she felt lonely, she’d call a friend. When boredom struck (hello, kid-free weekends), she picked up needlepoint. If she was exhausted, she’d take a short walk or sneak in a quick nap.

It didn’t take long before Lisa started to feel more in control. Just by slowing down and checking in with her body, she was eating about 500 fewer calories a day—without tracking a single macro or cutting out her favorite foods.

In fact, we didn’t ban anything. Because let’s be honest—restriction just leads to more cravings and a whole heap of guilt. Lisa eventually realized that her old “healthy” eating style was way too rigid. Once she started allowing more variety, it was like unleashing a kid in a candy store (literally).

Moderation is Key

So, we made another important shift: building in a small daily treat. Most days, it was a couple squares of dark chocolate. A few nights a week, it was a glass of red wine. We used a habit tracker to help her stay consistent with the sweets, and the Sunnyside app to set realistic drinking goals and keep things mindful—not mindless.

As she gained more confidence, Lisa started making gentle swaps, not because she had to, but because she wanted to. Greek yogurt with berries instead of ice cream. Popcorn with olive oil and sea salt instead of chips. Nothing dramatic—just small, smart shifts that added up over time.

Four months later, Lisa was down 15 pounds, her menopause food cravings had chilled out, and her labs were looking amazing—lower cholesterol, blood pressure, and blood sugar. And the best part? She did it all without feeling deprived.

You Deserve to Feel Good in Your Body—Cravings and All

Menopause is a major life transition, and your body is working hard to adjust. Cravings are not a sign of weakness or failure—they’re a sign that your body is trying to cope with a new normal.

The goal isn’t to eliminate menopause food cravings completely. It’s to build habits and strategies that help you respond to them in a way that aligns with your goals and values. That might mean adding in more nutrient-dense foods, slowing down and checking in with your hunger, or just giving yourself some damn grace.

And if you want support? That’s what I’m here for.

*Name has been changed for privacy reasons.