I recently got to chat with coach Leanne after I got on the scale and noticed a slight gain. As always, she had some great advice, particularly about staying on track when menopause has other plans for you. Want to know what we talked about?
Read more: Hormones, Hot Flashes & Food Triggers!Michelle: Menopause means never knowing what your hormones are up to. I realized after seeing a bit of a weight gain this week that there are signs I’m having some kind of non-period period. Tired and bloated. I want to eat EVERYTHING, and I’m especially jonesing for sugar. I know my snack triggers, and usually, I want salty snacks, except during hormone shifts, and then I want sugar. Is this normal?
Leanne: Oh, absolutely! Even in perimenopause or menopause, your body can still go through hormonal fluctuations, just without the predictable cycle. The symptoms you’re describing—bloating, fatigue, cravings, breast tenderness—sound a lot like the classic PMS experience, just without an actual period. Estrogen and progesterone fluctuations can cause sugar cravings. That’s likely due to changes in insulin sensitivity and serotonin dips that happen with those hormone fluctuations.
Michelle: That makes sense, but it’s so frustrating! I thought I was done with this.
Leanne: Totally understandable. Menopause isn’t always a clean break; for some, it’s a slow and often frustrating transition. But knowing your patterns—like your switch from salty to sweet cravings—gives you an edge. You can prepare for it and maybe find ways to satisfy the cravings without overdoing it.
Michelle: Why do I always crave the worst stuff? It would be great if I really wanted a nice kales salad instead of chocolate mini-eggs.
Leanne: Because your brain is trying to self-soothe! Sugar gives you a quick serotonin boost, which makes you feel better… temporarily. Unfortunately, the crash afterward can make cravings even worse. Have you found any go-to snacks that satisfy the cravings without making you feel worse later?
Michelle: I do have fresh fruit and sugar-free jello, but mostly I just make sure my favourite trigger foods aren’t in the house. Cravings usually pass after a few minutes.
Leanne: If you want to tweak things, maybe try dark chocolate, fruit with nut butter, or greek yogurt —things that give you some sweetness but also a bit of protein or fat to keep blood sugar more stable. Mostly, be kind to yourself—your body is going through a lot, and sometimes, the best thing you can do is just roll with it.
Michelle: What are some of your other top tips for dealing with food triggers?
Leanne: Ah, that’s probably one of the most common questions I get! The first thing is to identify and really understand your personal triggers. You can start by keeping a food journal for a week or two. Not just what you eat, but also how you feel before and after meals. You’ll start to notice patterns—like which emotions or situations make you reach for unhealthy foods or trigger binge eating.
Once you’re aware of them, plan ahead. If stress makes you crave sugary snacks, have healthier alternatives like fruit or nuts nearby. And meal prepping can help too, so when you’re in a rush or stressed, you don’t grab something unhealthy. We tend to make poor food choices when we’re feeling overwhelmed, right? So, take out the decisions and it’s easier to stay on track.
Michelle: Plan ahead. Check. Anything else?
Leanne: Definitely! Mindfulness is a big one. Practicing mindful eating—focusing on the taste, texture, and aroma of your food—helps you feel more satisfied. It can also make you more aware when you’re full, which can stop overeating. I recommend Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays. It’s full of great strategies, like tuning into your body’s wisdom about what and how much to eat, eating less but still feeling fully satisfied, and developing a compassionate attitude toward your eating struggles. She also suggests discovering what you’re really hungry for.
Michelle: Because physical hunger and emotional eating aren’t the same.
Leanne: Right. If you’re feeling emotionally triggered, finding alternative ways to cope is key. Like going for a walk, doing deep breathing exercises, or diving into a hobby. These can help shift your focus so you don’t turn to food for comfort. Another thing I suggest is brushing your teeth or chewing sugar-free gum before snacking. Or drinking tea and checking in with yourself—are you really hungry, or just bored?
Michelle: I like that. It makes you slow down and think about it more.
Leanne: Exactly. And remember, it’s important to be kind to yourself. Setbacks are normal. Instead of seeing them as failures, think of them as learning opportunities.
Michelle: What about tips for being mentally prepared when you’re stressed and discouraged and you just really want pizza and a glass of wine? I know, I complain about this a LOT, I’m realizing as I say this how often I reach for these choices when I’m stressed!
Leanne: Oh, I hear you! When stress hits, it’s so easy to reach for comfort foods. The trick is setting yourself up for success before those moments hit. Preparation equals success!
Managing Food Triggers
- Meal Prep for the Win – If you have healthy, satisfying options ready to go, you’re less likely to default to whatever’s easiest. Try prepping protein-rich snacks, roasted veggies, or even a healthier homemade pizza alternative. That way, when the craving strikes, you have something that still feels indulgent but won’t leave you feeling worse later.
- Know Your Triggers – Stress, fatigue, and hormone shifts can all play a role in cravings. If you can recognize when you’re most vulnerable, you can plan ahead. If evenings are when you struggle have a snack you love that won’t send you into a sugar spiral or plan this as your time to workout, go for walks with a friend or enjoy a soak in the tub!
- Upgrade, Don’t Deprive – If you really want pizza and wine, consider healthier swaps. A homemade pizza with a whole wheat or cauliflower crust and loaded with veggies can hit the same spot. Swap wine for a mocktail with some sparkling water and berries to still get that “treat” experience.
- Check In With Yourself – Before reaching for the comfort food, ask, Am I actually hungry, or am I looking for relief from stress? If it’s stress, maybe a walk, deep breathing, or even just a five-minute break can help reset your mindset. If you are hungry, then enjoy a balanced meal that fuels you instead of leaving you in a slump.
- Be Kind to Yourself – If you do have the pizza and wine, don’t beat yourself up. Just acknowledge it, enjoy it, and move on. One meal won’t make or break anything—it’s the overall pattern that matters.
It’s all about balance. You don’t have to be perfect — just prepared. Not sure where to start, stop by Wrench Fitness in Martensville and chat with Coach Leanne, or visit virtually at www.teamironelles.com
