5 Tricks to Quiet Cravings from Peri to Post

If you’re in perimenopause or are postmenopausal (we’re postmenopausal forever after that one day!) and feel like cravings have suddenly taken over, you’re not imagining things. One minute you’re fine, and the next you’re standing in the kitchen wondering why chocolate, chips, or something sweet is calling your name—loudly.

First, take a deep breath. Cravings during midlife are common, normal, and not a sign of weak willpower. Instead, they’re often tied to real changes happening inside your body. Hormones shift. Blood sugar can swing. Muscle mass slowly declines. Sleep may suffer. All of these changes can affect hunger, fullness, and energy.

The good news? You don’t need extreme diets or constant restriction to feel better, and they don’t work anyway. With the right habits—and the right kind of nourishment—you can quiet cravings and feel more balanced again.

Below are five practical, science-informed tricks to help calm cravings during perimenopause and menopause, while supporting your energy, focus, and confidence along the way.

Why Cravings Change in Perimenopause and Menopause

Before we jump into the tricks, it helps to understand why cravings often feel stronger in midlife.

During perimenopause and menopause, estrogen levels rise and fall unevenly. Estrogen plays a role in how your body responds to insulin and how full you feel after eating. When estrogen drops, blood sugar can become less stable, leading to sudden hunger or strong cravings—especially for carbs and sweets.

At the same time, muscle mass naturally declines with age if we’re not proactive about keeping and building it. Because muscle helps your body use energy efficiently, losing muscle can make you feel tired and snacky more often.

Add in stress, poor sleep, busy schedules, and years of diet culture messaging, and cravings can feel overwhelming.

The goal isn’t to “fight” cravings. Instead, it’s to work with your body, not against it.

Trick #1: Eat to Balance Blood Sugar First

One of the most powerful ways to quiet cravings is to focus on blood sugar balance.

When meals or snacks are mostly refined carbs or sugar, blood sugar rises quickly—and then falls just as fast. That drop can trigger cravings, fatigue, and irritability.

To help steady blood sugar, aim to include:

  • Protein
  • Fiber
  • Healthy fats

This combination slows digestion and helps you feel full longer.

For example, meals and snacks that include protein, fiber-rich ingredients, and healthy fats can help prevent the sharp ups and downs that lead to cravings later.

Trick #2: Don’t Skip Protein Earlier in the Day

If mornings are rushed, you’re not alone. But skipping protein early can set the stage for cravings later.

Protein helps support muscle, keeps you satisfied, and helps stabilize energy. When breakfast or your first meal lacks protein, hunger hormones can spike, making it harder to make balanced choices later in the day.

You don’t need a huge meal. Even 7–10 grams of protein paired with fiber can help signal fullness and keep energy steady.

This might look like:

  • 1 whole egg plus a half cup of egg white scramble
  • A smoothie with plant protein and fiber
  • A MenoWell Blueberry Lemon bar with protein, fiber, and healthy fats

Starting the day with protein is especially helpful during perimenopause and menopause, when muscle support and metabolic health become more important.

Trick #3: Choose Sweetness That Comes With Fiber

Cravings for sweet foods often increase during menopause. Instead of cutting out sweetness completely—which can backfire—try choosing options where sweetness comes paired with fiber.

Fiber slows how quickly sugar is absorbed into the bloodstream. This helps prevent spikes and crashes that lead to more cravings.

Foods made with naturally sweet, fiber-rich fruits like dates, blueberries, raspberries, and pears can feel satisfying without the rollercoaster effect.

Trick #4: Snack With Intention, Not Guilt

Snacking isn’t the problem. Unplanned, unbalanced snacking is.

During midlife, your body often needs steady fuel to support energy, focus, and mood. Ignoring hunger signals can lead to stronger cravings later in the day.

Instead of pushing through hunger, try planned snacks that:

  • Provide protein and fiber
  • Fit your lifestyle
  • Are easy to grab when life gets busy

Having a nourishing snack available—especially in the afternoon—can help prevent the “late-day crash” many women experience during menopause.

This is where thoughtfully crafted snacks can be helpful. Menowell Bars made with plant protein, probiotic fiber, and whole-food ingredients can be an easy option when you need something quick but satisfying.

Trick #5: Support Your Body, Not Just Your Willpower

Cravings are not a character flaw. They are information.

Your body may be asking for:

  • More fuel
  • More protein
  • Better blood sugar balance
  • Less stress

Supporting your body with nutrient-dense foods can help quiet cravings naturally over time.

Some women find that ingredients like fiber, plant protein, and fats from sources such as coconut-based MCTs help them feel more satisfied and focused between meals.

When snacks are designed specifically for women navigating hormone changes, they can feel more supportive than traditional “diet” foods that leave you hungry an hour later.

Where MenoWell Fiber + Protein Bars Fit In—Naturally

Many women in perimenopause and menopause are looking for snacks that work with their bodies, not against them.

MenoWell Fiber + Protein Bars were created with this exact phase of life in mind. They combine:

  • 7–8 grams of plant protein to support muscle and fullness
  • Probiotic fiber to help you feel satisfied
  • Organic maca, often used in traditional wellness practices
  • MCT oil from coconuts for steady energy
  • Whole-food ingredients like dates, flaxseed, spinach, and kale

With 150–160 calories and just 0–3 grams of added sugar, these bars are designed to feel nourishing, not restrictive.

They’re easy to keep in your bag, at your desk, or on hand after a workout—making it simpler to choose a balanced option when cravings hit.

Rather than relying on willpower alone, having supportive foods available can help you feel more in control and less stressed around eating.

A Gentle Reminder for Midlife Women

Cravings during perimenopause and menopause don’t mean you’re doing something wrong. They’re a signal that your body’s needs are changing.

By focusing on blood sugar balance, protein, fiber, and supportive habits, you can quiet cravings without giving up foods you enjoy.

Small changes—like choosing better-balanced snacks—can make a meaningful difference over time.

Your body deserves support during this transition. And you deserve to feel calm, nourished, and confident in midlife.

 

Sources:

  • North American Menopause Society
  • Harvard T.H. Chan School of Public Health
  • National Institute on Aging
  • Academy of Nutrition and Dietetics

  • Journal of Nutrition and Metabolism

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