There’s a moment many women know all too well.
You’re standing in front of the pantry — not truly hungry, just done!
Your body’s tired. Your mind is spinning. Your emotions are overewhelming
You reach for the chocolate, the crackers, the wine…
And for a moment — it feels like relief.
But afterwards? Guilt. Frustration. A little inner voice whispering,
“Why can’t I get this under control?”
I understand, as I have been there too….. it’s not a willpower problem.
It’s a hormone and nervous system problem. And you are not broken!
Let’s unpack what’s really going on here.
What’s Actually Happening Behind That Craving
In perimenopause — the 5 to 10-year transitional phase before menopause — your hormone levels don’t just gradually decline. They fluctuate like wild waves.
Your oestrogen rises and falls unpredictably.
Your progesterone starts to decline steadily.
Your cortisol (your stress hormone) rises in response to life’s relentless demands.
And your serotonin (your “feel good” chemical) begins to drop too.
That biochemical cocktail?
It directly impacts your mood, your emotions… and yes — your cravings.
Emotional eating becomes your nervous system’s go-to coping tool, not because you’re weak, but because you’re wired to seek safety, pleasure, and calm.
Your Brain in Perimenopause: An Emotional Storm
These hormonal shifts can lead to:
- Increased anxiety or a sense of internal pressure
- Mood swings or sudden sadness
- Feeling more sensitive, unmotivated or numb
- Trouble sleeping, which worsens emotional regulation
- A lowered tolerance to stress, overstimulation, or confrontation
The result?………You reach for something — anything — to feel better.
Food becomes a soft landing.
A pause.
A hug you didn’t get.
A little joy in a day that feels like it’s all about everyone else.
The Link Between Emotional Eating & Midlife Weight Gain
Now let’s talk about the weight piece — the part that often adds shame to an already heavy emotional load.
Here’s why weight can start creeping on in perimenopause, even when you’re doing everything “right”:
- Lower oestrogen impacts insulin sensitivity — making it easier to store fat, especially around the belly.
- Higher cortisol encourages the body to hang on to fat (particularly visceral fat).
- Disrupted sleep interferes with hunger and fullness hormones (ghrelin and leptin).
- Emotional eating often leads to more sugar and carb intake, which further disrupts blood sugar and mood.
You’re not lazy. You’re not failing.
You’re simply experiencing a hormonal reality that changes how your body stores fat, manages hunger, and responds to stress.
The good news? Once you understand this, you can shift it — with grace, not grind.
What You’re Really Craving
When we pause and look beneath the craving, we often find something tender.
You may be craving:
- A moment where no one needs you
- Emotional rest from the mental load
- Validation that you’re enough — even when you’re not achieving or performing
- Joy. Pleasure. Laughter. Connection.
Food is easy. It’s quick. It’s familiar. And usually linked to feel good memories from childhood.
But it rarely gives you what your soul is really crying out for.
What You Can Do Instead (Gently, Not Perfectly)
Here’s a simple roadmap I share with my clients to help shift emotional eating — without shame, extremes, or rigid plans.
1. Pause & Ask:
Hand on heart….. Deep breath….. And ask yourself:
- “What do I need right now?”
- “What am I feeling?”
- “What’s underneath this craving?”
2. Regulate Your Nervous System Before You Eat
- Step outside for 2 minutes of fresh air
- Rub magnesium oil into your belly or shoulders
- Take 5 deep, slow belly breaths
- Put on music and move your body (even just a little)
3. Replenish the Need (Not Just the Fridge)
Try a non-food way to soothe:
- Call or voice note a friend
- Write in a journal
- Cry or scream into a pillow
- Wrap yourself in a blanket and just be
4. If You’re Truly Hungry — Nourish With Love
Choose a snack that balances blood sugar and supports hormones:
- Protein smoothie with nut butter and berries
- Apple with almond or tahini spread
- Boiled eggs with avocado
- Handful of walnuts and a square of dark choc
From My Heart to Yours…
You are not just a woman trying to eat “better.”
You are a woman in transformation — hormonal, emotional, spiritual.
And that journey is big.
You don’t need more control. You need more connection.
To your body. Your needs. Your truth.
So next time a craving hits, don’t ask, “What’s wrong with me?”
Ask, “What is this moment really asking of me?”
Because once you learn to nourish the need beneath the craving —
That’s when food becomes fuel, not a fix.
And you? You become free.
Want More Support?
Download my free Emotional Eating SOS Kit — a beautiful resource designed to help you press pause, breathe deeply, and choose what truly serves your midlife body and soul.
And if you’d like personalised support, you can book a Naturopathic Consultation with me — where we’ll look under the hood and build a tailored plan to get your spark back.
Teressa
Naturopath + Biochemist
Ready to kick start Gut Health? Book a Call!
This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
