1d (edited) • General discussion
Sugar cravings for women
just asked me an interesting question.
“What about cravings for the women in the group, when it’s that time of the month, it feels unfair as us men as we don’t experience what it’s like for them, is there anything else that they can be doing?”
This is a very valid point and I’d love to hear if you already have an action plan for this.
This is what I’ve learnt so far and here are some tips that I hope can help.
If you’re in the week before or during your period and cravings increase, that’s not random.
Hormones shift. Insulin sensitivity changes. Sleep can worsen. Energy demand rises.
Support the body rather than fight it:
more protein, more rest, magnesium support, and pre-planned snacks.
The goal isn’t perfection. It’s working with your biology.
Women are not “breaking the challenge” during this week.
They are:
- navigating hormonal physiology
- managing shifting metabolism
- supporting their nervous system
This is not a discipline failure.
It’s a phase-specific strategy shift.
But increasing magnesium supplementation may help;
Magnesium, the menstrual cycle, and sugar cravings
In the week before and during a period, several hormonal changes occur:
- Progesterone rises then drops
- Estrogen falls
- Insulin sensitivity often decreases
- Stress response can increase
- The body’s energy demand changes
These shifts can lead to:
- increased cravings (especially for carbohydrates and sugar)
- mood changes
- fatigue
- sleep disruption
Magnesium becomes relevant here because it plays roles in:
- glucose regulation
- insulin sensitivity
- nervous system regulation
- PMS symptom support
- sleep quality
- muscle relaxation
Some research and clinical observations suggest magnesium status may drop or demand may increase during the luteal phase. Supplementation has been associated in some studies with reduced PMS symptoms, including cravings, mood changes, and irritability.
It’s not a cure, but it can help stabilise the system.
Some practitioners recommend increasing magnesium intake during the premenstrual week, particularly forms like:
- magnesium glycinate
- magnesium citrate
- magnesium malate
Typical supplemental ranges used in studies:
- around 200–400 mg/day elemental magnesium
Important note:
- needs vary by person
- too much can cause digestive upset
- this isn’t medical advice, and individuals should check with a professional if unsure
Why cravings increase during this phase
This is important for women to understand.
During the luteal phase:
- metabolic rate increases slightly
- the brain prefers faster energy
- serotonin shifts can increase carbohydrate desire
- sleep may worsen, which increases hunger hormones
- stress tolerance drops
So cravings aren’t random. They’re biological.
When people know this, they stop blaming themselves.
Habits to support this phase (high impact)
These matter as much as magnesium.
1. Increase protein and complex carbs
Instead of fighting appetite:
- slightly increase food intake
- focus on protein + fibre
This stabilises blood sugar.
2. Prioritise sleep aggressively
Sleep disruption → sugar cravings.
Encourage:
- earlier wind-down
- reducing late caffeine
- magnesium + evening routine
3. Reduce intensity, not consistency
High stress + hard training + hormone shifts = craving spike.
Better:
- keep movement
- lower intensity if needed
4. Plan for it, don’t react to it
Expect:
- more hunger
- more emotional sensitivity
- less friction tolerance
Pre-plan snacks:
- yogurt
- nuts
- eggs
- protein foods
5. Emotional buffering
This phase increases:
- sensitivity
- overwhelm
- comfort seeking
Strategies:
- breathwork
- walks
- journaling
- warm drinks
Food often fills emotional gaps here.
6. Iron + mineral awareness
Some women:
- lose iron
- experience fatigue
Low energy drives sugar seeking.
I hope this helps, let me know.
Do you already supplement with Magnesium?
Yes, daily
Nope
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Sugar cravings for women
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