What Sugar Cravings Are Really Telling You (It’s Not About Willpower)

Written By Genny Tonin

If you’ve ever felt like sugar cravings are controlling your life, you’re not alone. So many women over 40 blame themselves, thinking they’re weak, undisciplined, or “broken”, because they just can’t get control of their cravings.

Here’s the truth…it’s not a discipline problem!


Cravings aren’t a sign of weakness. They’re signals from your body. Think of them like warning lights on your car’s dashboard. They’re clues that something inside needs attention.

As a holistic nutritionist who’s worked with hundreds of women in midlife, I’ve seen how powerful it is when you stop fighting cravings and instead learn how to decode them. In this post, I’ll share:

  • Why sugar cravings happen in midlife

  • My personal story of the cravings roller-coaster

  • 3 simple fixes you can start today to calm cravings naturally

  • A bonus hydration tip that makes a surprising difference

By the end, you’ll see cravings not as enemies, but as messages that can guide you toward balance and control.

Living on the Cravings Roller-coaster

For years, I didn’t even realize I was struggling with sugar cravings. I didn’t consider myself someone with a “sweet tooth” I wasn’t binging on chocolate bars or candy.

Instead, it was carbs. Pasta, bagels, muffins, rice, crackers, any kind of starchy food became my quick fix.

Here was my daily pattern:

  • Skip breakfast at home

  • Crash mid-morning at work = grab a coffee drink or muffin

  • Feel better briefly, then crash again

  • Lunch helped, but by mid-afternoon I’d be rummaging for snacks, granola bars, popcorn, or running to the store

  • By evening, I was hangry, cranky, and staring into the cupboards looking for relief

Sound familiar?

Back then, I thought I was just hypoglycemic or someone who needed to eat often to “keep blood sugar even.” What I didn’t realize was that I was on a blood sugar roller-coaster and my cravings were the flashing warning lights.

When I finally learned how to stabilize my blood sugar, my cravings vanished. That was my “aha” moment: cravings aren’t the enemy…they’re messengers!

3 Ways to Fix Sugar Cravings From the Root

Instead of relying on willpower or trying to fight cravings, let’s address the root cause. Here are three simple strategies you can start today:

1. Prioritize Protein at Every Meal

Most midlife women I work with aren’t eating nearly enough protein and this is the fastest way to stop cravings in their tracks.

  • Aim for a minimum of 30 grams of protein per meal

  • Protein slows digestion, keeps blood sugar steady, and helps you feel full and energized

  • Easy swaps: eggs, Greek yogurt, cottage cheese, whey protein shakes instead of cereal, muffins, or toast

Ask yourself: Did my last meal set me up for this craving? Did I hit my protein target?

2. Boost Your Magnesium Intake

Magnesium is involved in hundreds of processes in the body, including blood sugar regulation. And most of us are deficient due to depleted soil, stress, poor sleep, and processed foods.

Signs of low magnesium can include muscle cramps, fatigue, anxiety, poor sleep, and of course cravings.

  • Eat magnesium-rich foods: leafy greens, pumpkin seeds, almonds, dark chocolate

  • Consider supplementing with magnesium glycinate (bisglycinate) for better absorption and calming benefits

  • Bonus: it also helps with mood, stress, and energy

3. Try Emotional Repatterning

Not all cravings are physical. Sometimes they’re triggered by stress, boredom, or habit.

Next time a craving strikes, pause for just a minute and ask yourself: What do I really need right now?

Try this instead of reaching for sugar on autopilot:

  • Drink a glass of water

  • Take a short walk

  • Breathe deeply for 60 seconds

  • Shift your focus before deciding if you’re truly hungry

Over time, this helps you retrain your brain so sugar isn’t the default answer.

Bonus Tip: Hydrate First

Dehydration is one of the most overlooked causes of sugar cravings. Hunger and thirst can feel the same inside your body.

Use this simple formula:
Drink half your body weight (in pounds) in ounces of water daily.
Example: If you weigh 160 lbs, aim for ~80 ounces of water per day.

Pro tip: Add a pinch of sea salt or trace mineral drops to your water. This supports electrolyte balance without expensive flavored mixes.

Final Thoughts

At the end of the day, cravings don’t mean you’re broken, they’re just clues your body is sending you. When you learn to decode those messages, you’ll feel more in control, more energized, and less stuck on the cravings roller-coaster.

Your Next Step

Want to balance your blood sugar and cut cravings naturally?
Download my free Midlife Metabolism Jumpstart Guide here.

In it, I’ll walk you through simple, proven steps to calm cravings, stabilize energy, and finally feel like yourself again.

Genny Tonin