83. Food Noise in Perimenopause: Why You’re Always Hungry (and How to Fix It)
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Are you always thinking about food, feeling hungry, or never fully satisfied in perimenopause? You’re not alone.
In this episode, Claudia breaks down why food noise gets louder in midlife, the role of fluctuating hormones, and how nutrition, movement, and even how GLP-1s can help you finally feel in control.
You’ll learn:
- How estrogen fluctuations and blood sugar dips drive constant hunger
- Why under-eating over 40 backfires
- The impact of activity level and strength training on fueling needs
- The role of progesterone and testosterone in appetite
- How GLP-1 medications quiet food noise – and why I don’t dismiss them
- Are you hungry for something more in midlife?
Links Mentioned
Ep. 78: Undereating After 40: The #1 Habit Wrecking Your Hormones & Metabolism
The Effect of Carbohydrate Intake on Strength and Resistance Training
Protein Intake to Support Muscle Mass
Why You Can’t Stop Thinking About Food
Today I want to talk about something I hear from so many women: food noise: always thinking about food, feeling hungry all the time, and never really feeling satisfied. If that sounds familiar, this episode is for you..
One of the biggest drivers here is estrogen. Estrogen helps regulate appetite and insulin sensitivity. When it dips, which it often does in perimenopause, your blood sugar becomes more unstable, cravings increase, and hunger feels louder. Add in poor sleep and stress of life, and that hunger signal can crank up even more.
That blood sugar piece is really important. When you eat a diet high in processed carbs or you skip meals, this can create blood sugar spikes and crashes that leave you chasing food all day. Even healthy women who think they’re “eating clean” often under-eat, and that backfires. Undereating can increase cortisol, disrupt hormones further, and make you feel ravenous.
I did a whole episode recently on under-eating – so definitely go back and listen to that one if you’re struggling with cravings and constant food noise. I would bet money that you’re likely undereating or have an imbalance in macronutrients.
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How Exercise Can Increase Hunger
Another factor is your activity level. If you’ve recently added strength training, more cardio, or even more walking into your week, because you’re hearing how important movement is in midlife, your body needs more fuel to support that.
Many women don’t realize that building muscle requires extra protein, carbs and overall calories, but if you’re under-fueling, your hunger will scream at you. You’ll have cravings, end up reaching for unhealthy options and even wake up in the middle of the night. It’s your body asking for what it needs to repair and recover.
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The Role of Stress and Sleep on Appetite
Then there’s stress and sleep: both have a huge impact on appetite. When you’re chronically stressed or not sleeping enough, your body produces more cortisol and ghrelin (your hunger hormone) while suppressing leptin (the one that signals fullness).
That combo is typically going to make you crave sugar and carbs for quick energy, like that sleeve of Oreos or your kids’ Halloween candy.
So if you feel like you’re doing everything “right”, but still constantly hungry, it might be your stress load or sleep that needs attention too, not just what’s on your plate. Many of our clients come to us with sleep struggles, so we do our best to unpack what’s causing it.
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My Personal Experience with Food Noise
And yes, I’ve struggled with this too. I know, it’s comical at this point how many peri symptoms I’ve dealt with myself, so lucky for you, I can speak on them.
Currently, I’m tracking my macros more closely again. I have done this several times over the years – not in a super rigid way, but just to make sure I’m actually getting enough. Because I always thought I was eating plenty of food, but when I started tracking, I realized I was definitely under-eating and in a chronic caloric deficit. Not ideal.
So for me that means ample protein, healthy fats, and carbs with plenty of fiber) things like sweet potatoes, quinoa, fruit, and veggies) rather than highly processed carbs that send my blood sugar (and likely yours) on a rollercoaster. It’s not about restriction; it’s about fueling properly in this phase of life. Ample protein + fiber are necessary at all meals and are very satiating.
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How Hormones Affect Hunger
A couple of other things worth mentioning:
- Progesterone can increase appetite for some women. Think of it like pregnancy: higher progesterone can make you hungrier.
- Testosterone also influences satiety and body composition. If it’s low, you may feel less satisfied and have less muscle, which makes it harder to keep blood sugar stable
Like I’ve said in prior episodes, if starting HRT (hormone replacement therapy), the dose matters – and it takes time and patience to figure out what works for you.
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What to Know About GLP-1 Medications
And then there are GLP-1 receptor agonists: medications like semaglutide or tirzepetide. These drugs work by mimicking the GLP-1 hormone, which slows gastric emptying and signals the brain that you’re full, essentially quieting food noise.
I’ll be honest: unlike many in the holistic space, I’m not against GLP-1s. I think they can be an incredible tool for the right person, especially when combined with nutrition and lifestyle support. They’re not a magic bullet, but they can help someone break out of the cycle of constant hunger and cravings.
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When Hunger Isn’t Just About Food
And the last piece is this: sometimes…that hunger isn’t just physical.
In midlife, could you be hungry for something more? Maybe you’re not fully satisfied in your relationship, your career, or the pace of your life.
Maybe you’ve been running on autopilot for years: doing all the things, for everyone – and food has become your quick source of comfort, pleasure, or control.
It’s worth pausing to notice where else you might be feeling that sense of emptiness or restlessness. Because real nourishment isn’t just about protein or carbs…it’s about feeling fulfilled, supported, and seen in your life.
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How to Quiet Food Noise in Midlife
So if you’re feeling like food is always on your mind, here are some steps you can take:
- Check in with your overall intake. Many women aren’t eating enough protein or calories. Try a macro app or at the very least log your meals for a week and figure out how many grams of protein, carbs and fat you consumed.
- Focus on balanced meals with ample protein + fiber-rich carbs + healthy fats.
- Match your food intake to your activity level: strength training + cardio demand more fuel.
- Manage stress and sleep, since both can increase hunger hormones.
- And if you’re on hormone therapy, notice how your body responds – sometimes adjusting progesterone, estrogen, or testosterone can make a big difference.
As always, if you need help with any of this, consider working with us in The Perimenopause Method. You can apply via the link in the show notes. And if you want to learn more about how we work with women, check out my brand new free training: Why You’re Exhausted, Moody & Inflamed – And Why It’s Not Just Your Hormones – sign up and get instant access.
Alright my friend, see you next week!
Claudia Petrilli is a Functional Health Coach, Integrative Nutrition Coach, Women’s Health Educator, and creator of The Perimenopause Method program. Having experienced debilitating periods, digestive issues, a sluggish thyroid, a pituitary tumor, and perimenopause symptoms in her late 30s, she knows exactly what it’s like to get dismissed by doctors and spend years searching for answers.
CONNECT WITH CLAUDIA:
FREE RESOURCES:
Mini Training: Why You’re Exhausted, Moody & Inflamed – And Why It’s Not Just Your Hormones
Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes
GET SUPPORT:
The Perimenopause Method Program
Perimenopause HRT Roadmap Course
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