What to Do When Sugar Cravings Hit: Breaking Up With Sugar Pt 3

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If you’ve been following along in this Breaking Up With Sugar series, you already know this isn’t just about willpower.

In Part 1, we talked about blood sugar and hormones.

In Part 2, we talked about mindset and emotional eating.

Now in Part 3, we’re getting very practical.

Because sometimes you don’t need another pep talk.
You need to know what to do when cravings for sugar hit at 3:30 in the afternoon… or after dinner… or when you’re tired and your belly fat feels stubborn and you’re wondering why this is still so hard.

Today I’m going to give you simple, Trim Healthy–aligned tools that reduce cravings physiologically — not by fighting yourself, but by supporting your body.

Why Cravings for Sugar Get Louder in Midlife

Before we jump into the tools, let’s quickly anchor this again.

Cravings for sweets in perimenopause and menopause are not random.

Estrogen shifts affect insulin sensitivity. Cortisol rises more easily. Sleep changes. Muscle mass declines if we’re not strength training intentionally. All of that impacts blood sugar stability.

When blood sugar spikes and crashes, cravings increase.

When stress rises, emotional eating becomes more tempting.

When consistency breaks down, belly fat feels impossible to lose.

So this isn’t about “just trying harder.”

It’s about stabilizing the system so your mindset has a fighting chance.

Now let’s get into the tools.

Apple Cider Vinegar: A Simple Blood Sugar Buffer

If I had to pick one incredibly simple tool that can reduce cravings for sugar physiologically, it would be apple cider vinegar.

Apple cider vinegar improves insulin sensitivity and reduces blood sugar spikes. And when blood sugar is more stable, cravings naturally quiet down.

You can use:

• 1–2 teaspoons in water (work up to 1 tablespoon if tolerated)
• Before meals for best effect
• Or when a craving hits

Some of you already love the burner shots in Trim Healthy Wisdom. Those are fantastic for blood sugar support. That’s not coincidence — they work because they support metabolic balance.

This isn’t magic. It’s physiology.

The FPP Preloader: Protein + Fiber for Cravings Control

One of my favorite practical tools is the FPP food piece preloader.

Why?

Because protein and fiber stabilize blood sugar, calm hunger hormones, and interrupt the craving loop.

When you’re feeling snacky — especially at night — this is a powerful option.

You can use it:

• Before meals
• After meals
• When cravings for sweets hit
• In the afternoon slump

This isn’t about deprivation. It’s about giving your body what it actually needs.

And let’s be honest — many midlife women simply are not getting enough protein.

If you’re under-eating protein, cravings for sugar will be louder. Period.

Peppermint: A Nervous System Reset for Emotional Eating

This one surprises people.

Peppermint reduces appetite signals and interrupts the desire for sweets.

Have you ever brushed your teeth and suddenly didn’t want dessert anymore?

That’s not in your head.

Peppermint can:

• Reset your palate
• Calm digestion
• Signal “done” to your brain

You can use peppermint tea, gum, essential oil, or even just brush your teeth.

Sometimes what feels like emotional eating is actually nervous system dysregulation.

And when you calm the body, cravings calm down.

Replacement Instead of Deprivation (This Matters for Mindset)

Let’s talk about something important.

If you constantly tell yourself “no,” your brain will push back.

Deprivation increases desire.

As Trim Healthy women, we do not have to live deprived.

If you’re trying to break up with sugar, replacing instead of restricting can be incredibly helpful.

This might look like:

• Greek yogurt with peanut flour and stevia
• Greek yogurt with berries and cinnamon
• Cottage cheese with savory veggies and lemon
• A yogurt-cottage cheese parfait with neutral granola and berries
• A sweet and salty nut mix
• On-plan chocolate chips (if you’re ready for them)

If a coconut pecan bar made with gentle sweet keeps you from diving into off-plan brownies, that is a win.

Is it technically a crossover? Maybe.
Does it interrupt a sugar spiral? Absolutely.

And right now, your goal might not be perfection.

Your goal might be breaking the addiction loop.

Preparation Reduces Emotional Eating

One of the most practical things you can do?

Have something ready.

Midlife women are busy. We’re caring for parents, grandkids, spouses, ministries, work — and we’re tired.

When cravings for sweets hit and nothing is prepared, guess what wins?

Convenience.

So make yourself a small stash.

Put your name on it if you need to.
Hide it in the fridge.
Call it “healthy” so no one touches it.

Preparation reduces panic.

And panic is what drives emotional eating.

How This Connects to Belly Fat

Let’s connect the dots.

If cravings for sugar are frequent, blood sugar spikes happen more often. When insulin is elevated regularly, fat burning slows down — especially around the midsection.

That’s why belly fat feels stubborn in menopause.

But when you:

• Stabilize blood sugar
• Eat adequate protein
• Use tools like ACV and peppermint
• Replace instead of deprive
• Prepare ahead

Cravings reduce.

Consistency improves.

And belly fat finally begins to respond.

This is not about punishing your body.

It’s about partnering with it.

Mindset + Physiology = Real Change

Part 2 of this series was about mindset. And that still matters.

But mindset without physiological support feels exhausting.

And physiological tools without mindset support fall apart under stress.

This is why I teach both.

If you want deeper guidance on how to combine Trim Healthy principles, strength training, blood sugar stability, and mindset work, this is exactly what we do inside my Midlife Fat Loss Formula program.

Because midlife requires a smarter strategy — not more pressure.

Breaking up with sugar in menopause isn’t about white-knuckling or perfection.

It’s about reducing cravings physiologically, supporting blood sugar, calming your nervous system, and replacing deprivation with wisdom.

Cravings for sweets are signals.
Emotional eating is often stress.
Belly fat is hormonal, not personal failure.

When you support your body, your mindset gets stronger.

And when your mindset gets stronger, freedom follows.

You don’t have to fight harder.

You just need the right tools.