Do you need to break up with sugar?
If you’ve ever felt like sugar has a hold on you—especially during “that time of the month”—you’re not alone. Studies show that sugar can activate the brain’s reward system in a way that’s even more intense than cocaine. And for women in midlife, sugar cravings can be even stronger due to hormone fluctuations.
The good news? You can reduce your sugar intake without feeling like you’re giving up all joy. Let’s break it down.
Why Sugar Is So Addictive
Sugar lights up the brain’s dopamine pathways, creating a rush that keeps you coming back for more. In fact, one study from Connecticut College found that rats preferred Oreo cookies over cocaine. Now, we’re not rats—but the brain chemistry isn’t that different.
Add perimenopause and hormonal swings to the mix, and those cravings can feel impossible to control.
The Real Reason You’re Craving Sugar
It’s not always about willpower. Sugar cravings can spike during:
The luteal phase (the second half of your cycle)
Times of poor sleep or stress
Nutrient imbalances, especially low magnesium, potassium, or protein
Dehydration
Smart Shifts to Curb Sugar (Without Going Cold Turkey)
Let’s call these sugar-reducing strategies, not steps or rules—because flexibility matters.
1. Balance Your Blood Sugar with Protein
Start your day with protein (like eggs, protein smoothies, or turkey sausage) to stabilize blood sugar and reduce crashes.
2. Stay Hydrated—with Electrolytes
Low sodium or potassium levels can mimic sugar cravings. Try adding electrolyte powders (look for low/no sugar options) or foods like avocados, bananas, or leafy greens.
3. Be a Sugar Detective at the Grocery Store
Check your labels—even on “healthy” foods. Here are some common sneaky sugar sources:
Peanut butter: Look for “no added sugar” on the label
Salad dressing: Opt for oil-based dressings without added sweeteners
Flavored yogurt: Choose plain Greek yogurt and add your own fruit
Look out for hidden sugar names like:
Maltodextrin
Brown rice syrup
Evaporated cane juice
Dextrose
Agave nectar
High fructose corn syrup
Pro tip: If it ends in “-ose,” it’s likely a form of sugar.
4. Rethink Alcohol
Yes—alcohol is processed like sugar in your body. While you don’t need to cut it completely, be mindful of how often and how much you're drinking, especially sugary cocktails and wines.
5. Don’t Fear Fruit
Fruit is a whole food that comes with fiber, antioxidants, and nutrients. Berries, cherries, grapefruits, pears and apples are great choices with a low glycemic load.
Whole Food > Processed Swaps
Try these nourishing replacements for common sugar traps:
Craving candy? Try a square of dark chocolate with almonds.
Want dessert? Bake protein muffins sweetened with banana or dates.
Afternoon slump? Opt for a turkey roll-up and a sparkling electrolyte drink.
Mindful Eating Over Total Deprivation
Deprivation leads to bingeing. Mindful eating means checking in with your body:
Are you truly hungry or just tired/stressed?
Can you satisfy the craving in a healthier way?
Will a walk, nap, or protein-rich snack solve the urge?
Final Thoughts
Breaking up with sugar doesn’t mean living without joy or sweetness—it means choosing what serves you in midlife. You don’t need to be perfect. You just need to be aware.
Listen to the Full Episode:
🎧 Live Your Best Midlife – Episode: Breaking Up with Sugar (Without Feeling Deprived!)
Available on Apple, Spotify, or wherever you get your podcasts.
