The Simple Change That Helped Me Quit Sugar
Let’s be honest: the way sugar cravings hit in midlife can feel as chaotic as juggling a couple of full-time jobs.
And while menopause often gets the blame, it’s not just about hormones going haywire. It’s also about biology, habits, stress, sleep, and (spoiler alert) what you’re not eating enough of.
I know this not just because I’m a menopause coach with years of experience, but because I’ve actually lived it. Not in the distant past either; I'm talking just a few years ago, when I was battling sugar cravings like a toddler in a sweet shop.
Despite my education, training, and all the tools at my fingertips, I was struggling.
One day, I got an email about a protein challenge run by a coach I followed. There were some big prizes involved (including actual cash), so I figured, why not? I joined mostly out of curiosity and a little competitive fire. After all, I’m a health coach...how hard could it be?
Wow, was I WRONG.
When I tracked and measured how much protein I was getting each day, my jaw hit the floor. I was only hitting about a third of what I actually needed. A third! I had been confidently cruising through life thinking I was nailing it. Turns out I was wildly under-fuelling.
The Power of One Simple Change
It took a week or so to get up to speed, and once I started hitting my protein targets, the change was fast and fierce:
My sugar cravings disappeared.
My energy stopped crashing mid-afternoon.
My workouts improved, and I was lifting heavier with less effort.
My skin even looked better.
It was a domino effect. One change, multiple wins.
Why This Matters in Midlife
When oestrogen starts to drop, your insulin sensitivity goes with it. That means your blood sugar regulation is no longer on autopilot. Grazing all day (ahem, terrible and outdated advice) or relying on quick-carb snacks only makes things worse.
And don’t get me started on artificial sweeteners! They confuse your body, can mess with your gut, and often make cravings worse, not better. In fact, several studies have linked artificial sweeteners to weight gain, not weight loss.
We’re also hardwired to seek out sweet tastes. Back in our hunter-gatherer days, berries and fruits were seasonal luxuries because they were nutrient-rich, energy-dense, and rare. That natural drive for sweet became part of our biological programming.
But today? That sweet-seeking instinct is being exploited.
The Hidden Wiring Behind Cravings
Enter the trigeminal nerve, which is a bundle of nerve fibres that run through your jaw and face. It’s involved in chewing, facial sensation, and interestingly, neurochemical release.
When we chew, it helps stimulate calming chemicals like dopamine and serotonin. That’s one reason “comfort eating” feels… well, comforting.
In fact, some studies call the trigeminal nerve “nature’s Valium.”
Now layer that over midlife hormone shifts, disrupted sleep, elevated stress, and a food industry that puts added sugar in nearly everything (even meat?!), and you’ve got a perfect storm.
There are over 250 different names for sugar on food labels. No wonder it’s so hard to “just cut back.”
A New Approach for a New Chapter
With declining insulin sensitivity, a stronger biological drive for sweet, and the manipulative marketing of processed foods, it’s no wonder so many women feel stuck.
But here’s the good news: You don’t need to overhaul your entire life.
Sometimes, one smart change is enough to create a cascade of better outcomes.
A Practice to Try
Here’s something you can start today: Build your breakfast around protein.
Not a sprinkle. Not a spoonful. Aim for 25–30 grams if you can. It doesn’t have to be perfect, but even a bit more than you're currently eating can make a huge difference.
Need ideas?
Eggs (scrambled, poached, frittata - take your pick)
Greek yoghurt (plain!) with fruit and a sprinkle of nuts or seeds
Leftovers (who says you can’t have last night’s dinner for breakfast?)
Protein smoothie or overnight oats with added protein powder
Whatever you choose, keep it simple. Prepare ahead if you can. And most importantly: give yourself grace as you find what works for you.
One More Thing…
If you’re reading this and thinking, “Yes, that’s me,” but you’re not sure where to begin, or you’re tired of Googling your way through menopause, our Menopause Impact Assessment (MIA) is a great first step.
It’s not a coaching program.
It’s not a sales pitch.
It’s a real conversation where we assess your symptoms, get curious about your challenges, and help you map out your next best step.
Because sometimes, the best starting point isn’t cutting things out.
It’s adding the right things in.
Curious about what your body’s really telling you? Learn more about the Menopause Impact Assessment HERE and let’s get you feeling better, fast.
