What Cravings Are Telling Us About Our Bodies

We often think of cravings as something we must fight - a sign of weakness or lack of willpower.

But in truth, cravings are a form of communication. They are signals - messages from your body, your brain, and your environment.

Understanding these messages can help you respond in ways that restore balance, rather than falling into guilt, shame, or restrictive cycles.

Let’s take a deeper look at what cravings can actually tell us.

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1. A Need for Energy

One of the most common reasons for cravings - especially for carbohydrates or sugar - is a genuine need for energy.

If your blood sugar drops or you’ve been under-eating (whether intentionally or unintentionally), your body will naturally signal for quick fuel.

Common signs:

• Sudden strong cravings for sugar, bread, pasta

• Feeling shaky, irritable, or lightheaded between meals

👉 In this case, your body is not working against you - it is trying to correct an energy deficit.

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2. Micronutrient Deficiencies

Sometimes cravings reflect missing nutrients. For example:

• Magnesium deficiency → chocolate cravings

• Sodium deficiency (especially in athletes, high stress, or during PMS) → salty food cravings

• Iron or zinc deficiency → red meat cravings or even unusual cravings (ice, dirt - known as pica)

Your body can become conditioned to seek out specific foods that have previously “solved” a missing need, even if imperfectly.

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3. Hormonal Shifts

Changes in estrogen, progesterone, cortisol, and insulin sensitivity - particularly during the menstrual cycle, perimenopause, or periods of high stress - can influence cravings.

• Luteal phase (before period) → higher cravings for energy-dense foods

• Perimenopause → altered appetite, increased cravings for carbohydrates

• Chronic stress / elevated cortisol → cravings for sugar and fat

These changes are not imagined - they are biological responses to shifts in hormones and neurotransmitters.

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4. Emotional Needs

Sometimes cravings are driven not by biology, but by unmet emotional needs:

• Stress relief - reaching for comfort foods to soothe frayed nerves

• Reward-seeking - using food as a treat after a hard day

• Loneliness - eating for comfort or distraction

• Boredom - eating for stimulation

In these cases, the craving is pointing toward an emotional gap - one that food may temporarily mask but not resolve.

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5. Habitual and Environmental Cues

Finally, not all cravings are “needs” - some are conditioned responses to our environment or habits:

• Craving sweets after dinner because of routine

• Wanting snacks during TV watching, regardless of hunger

• Seeing food marketing, smells, or cues triggering desire

These are learned patterns, which can be unlearned with mindful practice.

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Learning to Listen

The next time you experience a craving, pause and ask:

1. Is this physical hunger or an emotional need?

2. Have I eaten enough nourishing food today?

3. Am I tired, stressed, or dehydrated?

4. Is this linked to my cycle or hormonal state?

5. Could this be a learned habit or cue?

When you begin to interpret the message behind the craving, you can respond more wisely - with nourishment, rest, stress management, or even changing old habits.

Cravings are not the enemy - they are clues.
Learning to decode them is one of the most powerful tools for building a healthy relationship with food and with your body.

Let’s work together:

If you’re struggling to understand your cravings - or feel stuck in patterns that no longer serve you - personalized support can make all the difference.

Inside my 1:1 coaching programs, we work together to uncover the biological, hormonal, and emotional drivers behind cravings - and build a sustainable nutrition approach that truly fits your life.

Ready to take the first step? → Book your free discovery call here

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References / Suggested Literature

1. Berthoud HR. (2011). Metabolic and hedonic drives in the neural control of appetite: Who is the boss? Current Opinion in Neurobiology.

2. Adam TC & Epel ES. (2007). Stress, eating and the reward system. Physiology & Behavior.

3. Gibson EL. (2006). Emotional influences on food choice: Sensory, physiological and psychological pathways. Physiology & Behavior.

4. Farrow CV et al. (2015). Parental feeding practices and emotional eating in children. Am J Clin Nutr.

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