Ever catch yourself reaching for snacks when stress strikes? It’s like our brains instinctively crave those “quick comfort” foods—sugary treats, salty snacks, caffeine, maybe a glass of wine. We know they’re not exactly healthful choices, but in those moments, the cravings can feel overwhelming.

Stress plays a huge role here, releasing cortisol and adrenaline, our “fight or flight” hormones. These chemicals don’t just prepare us to face challenges; they can also drive us toward emotional eating, seeking comfort through food, a distraction, or even just a moment of relief.

Sound familiar? Maybe you’ve found yourself reaching for that slice of cake or bag of chips. It’s not just about taste; it’s about the emotional satisfaction they provide—a way to find a little joy or relief from the tension. Believe me, I have been there too!

But here’s the catch: this habit can turn into a cycle, leaving you with feelings of guilt, regret, or shame. And if stress becomes a constant part of your life, it can throw off your hormone balance, affecting hunger and fullness signals and leading to blood sugar imbalances.

When insulin, our “blood sugar-balancing” hormone, goes off track—say, too many carbs and not enough protein—it can create a cycle of highs and lows that only fuel more cravings. And insulin isn’t just about blood sugar; it’s also a “fat-storing” hormone, so we want to keep it balanced. This can happen when you are eating variable amounts of carbs, proteins, and fat day to day. I see this all the time with women that I work with in my functional medicine and health coaching practice.

So, what can we do about it?

Here are some ways to get in touch with your body and manage those cravings:

  • Check Your Hunger: Are you genuinely hungry, or could you just be thirsty? Start with a glass of water, then reassess.
  • Look Back at Your Last Meal: Was it balanced with protein, healthy fats, and complex carbs? You should be able to eat a meal and NOT be hungry for several hours. If you are hungry quickly, you may have eaten too many carbs and not enough protein for your body. If this happens, then after breakfast or lunch it can set you up for energy slumps which can fuel cravings, especially for sugar.
  • Notice Your Mood: Feeling “hangry”, irritable or tired? These might be signs of a blood sugar dip.
  • Identify Emotional Triggers: Sometimes cravings are more about soothing emotions than physical hunger. What are you really hungry for? Take a few minutes to assess before reaching for that treat to satisfy.
  • Practice Self-Care: Take a few deep breaths, meditate, or sit in gratitude. Even a few minutes can make a difference.
  • Go for a Walk: Physical movement can help reset both your mood and your metabolism.

The key is to know if you are having physical cravings (not enough protein or too many carbs), or if it’s emotional and stress eating. When I work with women it’s amazing to see what happens when we balance their macros (protein, carbs and fat, based on their testing and symptoms). Women will report more energy, better sleep, lees cravings, and now they can distinguish between physical and emotional hunger.

Taking care of your emotional well-being is just as important as nourishing your body with the right foods. And if you’re ready to go deeper, to better understand your hormones, and find personalized strategies to boost your energy, improve sleep, or shed those extra pounds—let’s chat!

Schedule a time for a Free Healthy Hormone Call  and let’s find a path that works for you. You’re not alone, and there’s a way forward!

And here’s my Free Guide for you on “5 Steps for Women Over 40 to Have More Energy” (hint: this guide talks about blood sugar balance and what you can do!). Get your free guide HERE