Hormones, Hunger, and Menopause: Why You’d Trade Your Partner for a Cookie
Food cravings during menopause can swing wildly—from “The thought of that food I used to love now makes me gag,” to “I could go for something salty…” all the way to “Must. Eat. Cookie. Now.”
What’s behind these shifts? In short: hormones. As estrogen, progesterone, testosterone, and other key players fluctuate, so does your appetite.
Estrogen, Progesterone, and Testosterone: The Appetite Trio
Estrogen is a natural appetite suppressant. Progesterone and testosterone (yes, women have testosterone too!) tend to increase appetite. During perimenopause and menopause, as estrogen levels decline, your cravings often intensify.
Ghrelin and Leptin: The Hunger Regulators
Beyond sex hormones, two other major hormones regulate appetite: ghrelin and leptin.
Ghrelin tells your brain you're hungry.
Leptin tells your brain you're full.
Use this simple mnemonic: Ghrelin is a goblin (evil, makes you hungry); Leptin is a lover (keeps you satisfied).
And guess what? These also get thrown off during menopause. A study by the National Institute of Health (NIH) found ghrelin levels were higher in perimenopausal women, increasing hunger cues and making it harder to feel full.
Cortisol: The Stress Hormone That Stirs the Pot
Then there's cortisol, your body's main stress hormone. It regulates blood sugar, breaks down protein, fats, and carbs, and governs your sleep/wake cycle. When cortisol levels are elevated—often from poor sleep or chronic stress—cravings skyrocket. You’re more likely to overeat, especially high-sugar and high-fat comfort foods.
4 Smart Strategies to Tame Hormonal Cravings
Ready to reclaim control? These four tools can help calm the hormone storm:
Sleep
Poor sleep increases cortisol and ghrelin, disrupts glucose regulation, and puts you in an insulin-resistant state. Translation: you wake up hungry, crave sugar, and feel drained. Prioritizing sleep also helps regulate stress and restore hormonal balance.Movement
Physical activity boosts metabolism, improves insulin sensitivity, and helps balance cortisol levels. Bonus: exercise improves sleep quality and reduces stress, creating a virtuous cycle.Nutrition
Aim for:25+ grams of fiber per day
30–40 grams of protein per meal
Whole foods—one-ingredient wonders like “broccoli” or “salmon”
Supplements if needed: vitamin D and omega-3s
Hormone Replacement Therapy (HRT)
For some women, HRT can safely restore declining estrogen and progesterone levels. Talk to your healthcare provider about whether it’s a good option for you.
The Bottom Line
Once you become mindful of how your habits impact your hormones, things start to shift. Prioritize sleep, stay active, fuel your body with nutrient-dense foods, and consider treatment options if needed. As your hormones begin to level out, you’ll not only feel more in control—you’ll notice when things start to feel “off” and be able to course-correct before cravings spiral.
Your body is changing. You’re not losing control—you’re learning a new rhythm. And that rhythm starts with you.
Kelly Rigo is the creative force behind Menopause Evolution.