Why You Crave Sugar More After 40 and How They Prevent Weight Loss | 69

0:00 SPEAKER_00: How many times has this happened to you?

0:02 SPEAKER_00: And I know for me it has happened more than I care to count.

0:06 SPEAKER_00: Have you ever noticed that you can eat healthy all day long?

0:09 SPEAKER_00: You have protein packed breakfast, a healthy lunch, you even skip treats when you're sitting down in the break room with all your coworkers.

0:17 SPEAKER_00: The dinner comes, the dishes are done, and finally you sit down after taking care of everyone else, and suddenly all you can think about is that chocolate or the ice cream in the freezer or the cookies in the pantry.

0:29 SPEAKER_00: You tell yourself, Alright, I'm just gonna have one.

0:33 SPEAKER_00: No big deal.

0:34 SPEAKER_00: Sometimes you can.

0:35 SPEAKER_00: Most nights you can't.

0:37 SPEAKER_00: Then comes the guilt.

0:39 SPEAKER_00: Why can't I just control myself?

0:41 SPEAKER_00: I never used to struggle like this.

0:43 SPEAKER_00: Friend, if you've been asking yourself those questions, I want you to hear this today.

0:48 SPEAKER_00: You're not lacking a problem with your willpower or discipline.

0:53 SPEAKER_00: If you're in your 40s or beyond, your body is changing.

0:56 SPEAKER_00: Your hormones are changing, and those changes can absolutely make sugar cravings feel stronger than they did, say, 10 years ago.

1:03 SPEAKER_00: But here is the good news.

1:04 SPEAKER_00: You don't have to fight your body against this.

1:07 SPEAKER_00: Today I'm sharing why sugar cravings increase during perimenopause and menopause and simple ways to work with your body instead of against it and fighting against these cravings.

1:16 SPEAKER_00: So put those earbuds in, take a deep breath, and let's prioritize the best version of you.

1:43 SPEAKER_00: After years of restriction and burnout, I found a better way, built on macros, mindset, and muscles.

1:49 SPEAKER_00: Each week, I'll share the strategies to help you lose fat, boost your metabolism, and build lasting strength and confidence.

1:55 SPEAKER_00: Let's dive into today's episode.

2:03 SPEAKER_00: Hey beautiful, welcome back to the Weight Loss of Midlife Podcast, the show for busy women in midlife who want to finally lose fat for good, feel confident, and have the energy to live their best life.

2:12 SPEAKER_00: Before we dive into today's episode, I want to share something with you that I created for you that is absolutely free because I know so many women are stuck in the same frustrating cycle.

2:23 SPEAKER_00: They are trying harder, restricting more, starting over every Monday and constantly searching for the next diet or strategy that is finally going to help them lose weight.

2:32 SPEAKER_00: But the truth is, lasting weight loss doesn't come from another diet.

2:36 SPEAKER_00: It comes from learning how to build habits, change your mindset, and create ways of eating and living that actually fit your real life, even when you are absolutely stressed out.

2:46 SPEAKER_00: That is why I created a free resource called Break Free from the Diet Cycle.

2:50 SPEAKER_00: These are seven podcast episodes to help you stop starting over, build healthy habits, and finally lose weight without another diet.

2:57 SPEAKER_00: This isn't just a list of episodes to listen to.

2:59 SPEAKER_00: I created it as a guided roadmap to help you make real progress.

3:03 SPEAKER_00: Inside, you'll get seven carefully selected podcast episodes that walk you through the mindset shifts, nutrition strategies, and healthy habits that create lasting weight loss.

3:12 SPEAKER_00: And because listening is only the first step, every episode comes with a personal coaching guide designed to help you uncover your personal roadblock, shift your mindset, and take the next best step forward to help you go deeper.

3:24 SPEAKER_00: There's reflection questions to uncover what's keeping you stuck, simple action steps so you know exactly what to do next, and a make it stick prompt to help you turn what you learn into habits that you can actually use.

3:36 SPEAKER_00: Think of this as having me right there with you, coaching you through each step.

3:40 SPEAKER_00: If you are ready to stop starting over, stop chasing quick fixes, and finally create a healthy lifestyle you can maintain, head to the link in the show notes and download your free copy today.

3:50 SPEAKER_00: Break free at the diet cycle.

3:52 SPEAKER_00: Or you can go to weight loss in midlife.com backslash break the diet cycle.

4:00 SPEAKER_00: I hear this from women almost every week.

4:03 SPEAKER_00: I never used to crave sweets like this.

4:05 SPEAKER_00: I feel like I have no self-control at night.

4:07 SPEAKER_00: I can avoid sweets all day, but after dinner, I can't stop thinking about dessert.

4:12 SPEAKER_00: And because so many of us have spent years dieting, the first thing we do is blame ourselves.

4:17 SPEAKER_00: We think, I need more discipline, I need to stop buying the chocolate.

4:20 SPEAKER_00: I need another cleanse.

4:22 SPEAKER_00: But here's what I want you to know.

4:24 SPEAKER_00: Cravings are often just communication, not a character flaw.

4:27 SPEAKER_00: Instead of asking what's wrong with me, start asking, what is my body trying to tell me?

4:32 SPEAKER_00: This simple shift moves you out of guilt and into the curiosity.

4:37 SPEAKER_00: So here's point one.

4:38 SPEAKER_00: Your hormones are changing.

4:40 SPEAKER_00: Point one, your hormones are changing your hunger signals.

4:44 SPEAKER_00: One of the biggest reasons sugar cravings become more intense after 40 is because your hormones are changing.

4:50 SPEAKER_00: Even before menopause, estrogen and progestrogen begin to fluctuate.

4:54 SPEAKER_00: Those hormonal shifts don't just affect your periods or just your sleep, they're also affecting the hormones that regulate your hunger and your fullness.

5:01 SPEAKER_00: As estrogen declines, your body can become less sensitive to leptin, and that's the hormone that tells your brain I'm satisfied.

5:07 SPEAKER_00: At that same time, your hormone grenolin, which is your hunger hormone, can increase.

5:12 SPEAKER_00: So, in other words, your brain is getting louder messages telling you to eat, and then quieter messages telling you you've had enough.

5:19 SPEAKER_00: It's almost like someone turned up the volume on your appetite.

5:22 SPEAKER_00: And that's before we even talk about all the stress that is consuming you.

5:26 SPEAKER_00: So if you notice yourself craving foods like chocolate chips and fries and macaroni and cheese or cookies, more often than you're not, it's not because you're imagining this.

5:37 SPEAKER_00: These are the comfort foods that provide quick energy and are temporarily making us feel better, which is exactly why our brains reach for them when our hormones are shifting.

5:46 SPEAKER_00: So the important thing to remember here is that you're not broken.

5:48 SPEAKER_00: You don't lack willpower or the discipline that you need.

5:51 SPEAKER_00: It's just that your body is adapting to the change that it's going through.

5:56 SPEAKER_00: Point two, stress, fatigue, and blood sugar are going to create the perfect storm.

6:02 SPEAKER_00: So let's talk about another huge reason cravings show up.

6:06 SPEAKER_00: It's stress.

6:07 SPEAKER_00: And there's no surprise there, right?

6:08 SPEAKER_00: Most women in midlife are carrying so much stress.

6:11 SPEAKER_00: Careers, teenagers, college-aged kids, aging parents, busy schedules, and often we leave very little time to take care of ourselves.

6:20 SPEAKER_00: When we're under chronic stress, our bodies produce more cortisol.

6:24 SPEAKER_00: Higher cortisol has been linked to stronger cravings for sugary, salty, and those fatty foods because your brain is looking for a quick source of energy.

6:31 SPEAKER_00: Then add poor sleep into the mix.

6:33 SPEAKER_00: Maybe you're waking up in the middle of the night from night sweats.

6:36 SPEAKER_00: Maybe you can't fall back asleep at 3 a.m.

6:38 SPEAKER_00: like myself, and I'm just staring at the ceiling with my thoughts spiraling in my mind.

6:44 SPEAKER_00: Maybe life is simply just exhausting.

6:46 SPEAKER_00: When you don't get enough sleep, your hunger hormones shift even more, and you feel hungrier, you're less full and satisfied after meals, and sugary foods suddenly sound so much more appealing than something healthy.

6:59 SPEAKER_00: So have you ever noticed that after a terrible night's sleep, all you want to do is have a giant muffin or donut?

7:05 SPEAKER_00: Again, not the lack of willpower or discipline that you're thinking.

7:09 SPEAKER_00: That's just biology and the way your body is adjusting and reacting to what's going on.

7:14 SPEAKER_00: And here's another piece.

7:16 SPEAKER_00: If you're skipping meals or eating very little during the day, your blood sugar becomes more unstable.

7:22 SPEAKER_00: And by evening, your body is looking for the fastest source of energy that it can find.

7:26 SPEAKER_00: And sugar fit fits this bill for that.

7:29 SPEAKER_00: So my next point is you should be nourishing more and restricting less.

7:34 SPEAKER_00: So here's where I see so many women accidentally make cravings worse for them.

7:38 SPEAKER_00: They try to fight this craving with more restriction.

7:42 SPEAKER_00: They place strict rules on what they're eating.

7:45 SPEAKER_00: No sugar, no carbs.

7:47 SPEAKER_00: I'll just have coffee until lunch.

7:49 SPEAKER_00: I'll be good today.

7:50 SPEAKER_00: But here's the problem: the restriction almost always backfires on them because their day never goes as planned.

7:57 SPEAKER_00: Somehow, some way it gets thrown off course, adding stress, adding uh anxiety to the day.

8:03 SPEAKER_00: So instead of asking what you need to take away, start asking yourself, what can I add to my meals to make them healthier, to crave, to cut those cravings?

8:14 SPEAKER_00: Can you add more protein?

8:16 SPEAKER_00: Can you add more fiber?

8:17 SPEAKER_00: Can you add the healthy fats that help with hormones?

8:20 SPEAKER_00: Those three nutrients can work together to keep your blood sugar more stable and they're gonna help you feel more satisfied longer.

8:27 SPEAKER_00: So I'll give you some of my favorite foods that just naturally help tame cravings.

8:31 SPEAKER_00: And some of those things are a combination of Greek yogurt with some berries, or apples with peanut butter, or cottage cheese and some fruit.

8:39 SPEAKER_00: You can also uh look at sweet potatoes, eggs, lean chicken and turkey, nuts and seeds, hummus with some vegetables, smoothies made with some protein and fruit.

8:49 SPEAKER_00: I love to have a square or two of like a dark chocolate, making sure that it's like over 72% the dark chocolate when you're craving something sweet.

8:57 SPEAKER_00: So notice I didn't say you have to eliminate sugar.

9:00 SPEAKER_00: You have to cut the sugar because you don't.

9:03 SPEAKER_00: One of the biggest myths in the diet world is that healthy women never have dessert.

9:07 SPEAKER_00: And it's simply not true.

9:09 SPEAKER_00: Healthy women enjoy birthday cake, they have ice cream on vacation, they have the cookies with their grandkids.

9:15 SPEAKER_00: The difference is they don't spiral after doing this.

9:19 SPEAKER_00: Dessert is something they enjoy and not something that they feel guilty about.

9:22 SPEAKER_00: That's the relationship with food we're working toward.

9:26 SPEAKER_00: So let me give you three action steps.

9:28 SPEAKER_00: First action step, build a balanced plate.

9:31 SPEAKER_00: This week, focus on adding protein fiber and a healthy fat to each meal.

9:35 SPEAKER_00: Don't aim to be perfect here.

9:37 SPEAKER_00: Just aim for having a balanced plate.

9:41 SPEAKER_00: And if you want help with that, you can grab my free guide that's in the show notes.

9:45 SPEAKER_00: What to eat after 40 to lose fat.

9:48 SPEAKER_00: And that's going to help you find foods that you can put together that are going to build your healthy plate.

9:53 SPEAKER_00: Action step number two, get curious about those cravings.

9:57 SPEAKER_00: The next time you crave sugar, pause and ask yourself, am I actually hungry?

10:01 SPEAKER_00: Am I actually stressed?

10:03 SPEAKER_00: Am I tired?

10:04 SPEAKER_00: Did I skip meals today?

10:06 SPEAKER_00: Sometimes the craving is for the food.

10:09 SPEAKER_00: Sometimes the craving is for rest.

10:11 SPEAKER_00: All right, action step number three.

10:13 SPEAKER_00: Enjoy your treats without guilt.

10:15 SPEAKER_00: Plan one dessert this week.

10:17 SPEAKER_00: Sit down, enjoy it with no distractions.

10:20 SPEAKER_00: Think about every bite that you're eating.

10:22 SPEAKER_00: Actually, taste it and don't feel guilty about it.

10:25 SPEAKER_00: Don't say to yourself, I'm going to start over tomorrow.

10:28 SPEAKER_00: Just remember, your treat is meant to be enjoyed.

10:30 SPEAKER_00: It's not meant to be feared.

10:32 SPEAKER_00: All right, here's the mind shift I want you to take away.

10:35 SPEAKER_00: Sugar cravings are not proof that you're failing.

10:37 SPEAKER_00: They're not a sign that you have no willpower.

10:40 SPEAKER_00: And there's certainly not a reason to start another restrictive diet because that's going to just make it worse.

10:45 SPEAKER_00: Your body's just communicating with you.

10:47 SPEAKER_00: When you learn to listen instead of judge, everything begins to change.

10:51 SPEAKER_00: Lasting weight loss isn't about fighting your body.

10:54 SPEAKER_00: It's about understanding it.

10:56 SPEAKER_00: It's about nourishing it and giving it what it needs and responding with grace instead of all that guilt and shame.

11:02 SPEAKER_00: Because you don't need another diet.

11:04 SPEAKER_00: You need a way of eating and living that you can actually enjoy for the rest of your life that is going to go with you when you are stressed, when you're on vacation, when you go on date night.

11:15 SPEAKER_00: All right, ladies, if this episode today gave you a new perspective on cravings, I have something that's going to help take you to the next step.

11:22 SPEAKER_00: I created a free resource called Break Free from the Diet Cycle.

11:25 SPEAKER_00: These are seven podcast episodes that are going to help you stop starting over.

11:28 SPEAKER_00: They're going to help you build healthy habits and finally lose the weight without another diet.

11:32 SPEAKER_00: It's more than a playlist, it's a guided roadmap with coaching, guide, reflection exercise, and simple steps that are going to help you make it stick this time.

11:40 SPEAKER_00: You can download it for free using the link in the show notes, and I'll walk alongside with you every step of the way.

11:46 SPEAKER_00: Thank you for choosing to invest in your health and your future.

11:50 SPEAKER_00: These small moments of care are what going to build your real confidence and lasting strength so you can live your best life.

11:57 SPEAKER_00: All right, ladies, remember that you are beautiful and strong.

11:59 SPEAKER_00: Until next time, keep showing up for yourself.

12:01 SPEAKER_00: Keep celebrating those small wins and remember one choice, one change, one meal at a time.

12:06 SPEAKER_00: I hope you have an amazing week.

12:12 SPEAKER_00: Before you go, I have one quick favor to ask.

12:15 SPEAKER_00: If this episode empowered you, it would mean so much to me if you could help spread the word so more women can use that to build muscles and feel unbelievably strong and confident.

12:25 SPEAKER_00: The best way to do this is to break three.

12:28 SPEAKER_00: It takes just ten seconds.