12 Days of Wellness: Day 5

Why You Crave Sugar (and How to Reduce Cravings Naturally)

If you've ever felt like your cravings control you - especially in the afternoon, evenings, or during stressful seasons, then you are not alone.  Sugar cravings are incredibly common, and they rarely mean you're “undisciplined.”


Most cravings come from your biology, not your willpower.  Once you understand what your body is actually asking for, it becomes much easier to support it in a way that feels calm and sustainable.

Sugar Cravings Are Usually a Sign Your Body Needing Support

Your body asks for sugar when:


  • Your blood sugar drops too fast

  • You haven’t had enough protein

  • You are low on minerals

  • You are dehydrated

  • You are sleep deprived

  • Stress hormones are high

  • Your gut is off balance


Your body isn’t trying to sabotage you.  Your body is trying to help you feel better & quickly!


Sugar is fast fuel. Your body reaches for it when it’s running on empty.

Start Your Day With Protein (This Is a Game Changer)

Most cravings start early in the day when your first meal is mostly carbs or too light.


Protein:

  • Stabilizes blood sugar

  • Reduces afternoon and nighttime cravings

  • Improves energy

  • Keeps you full longer

  • Reduces stress on your adrenals


Goal: 20–30 grams of protein at breakfast.  It doesn’t have to be fancy: eggs, coconut yogurt, organic turkey or chicken sausage, or leftover protein from dinner.

Add Minerals to Your Day

Cravings can be a sign of low minerals, especially:


  • Magnesium

  • Potassium

  • Sodium

  • Chromium


Minerals support energy production, hydration, digestion, and blood sugar stability.  Simple ways to add minerals:


  • Mineral drops in your water

  • A pinch of celtic salt

  • Leafy greens

  • Avocado

  • Nuts and seeds

  • Coconut water

  • Cooked veggies with sea salt


People are often surprised how quickly cravings drop when minerals come up.

Don’t Let Yourself Get “Hangry”


If you regularly skip meals, go too long between eating, or work through lunch, your blood sugar dips.  When this happens, your body wants fast carbs — ASAP.


Try eating every 3–4 hours with a balance of protein + fiber.

Hydrate Before You Snack


Mild dehydration looks just like a craving.  Before reaching for sugar, drink a glass of water.  Wait 10 minutes then decide if you still want the snack.


Most people feel the craving soften or disappear.


Reduce Stress (Your Cortisol Is Talking)


When you’re stressed, your cortisol rises. High cortisol makes your body look for quick fuel, especially sugar.  Balancing stress doesn’t mean removing it, which is oftentimes challenging!


Try:

  • Slow breathing (5 deep breaths)

  • Stretching

  • Journaling

  • Short walks

  • Stepping outside for fresh air


Even 2–3 minutes can calm your system and reduce the craving spike.

Don’t Demonize Sugar — Just Support Your Body First

All-or-nothing thinking makes cravings worse.


You don’t need to cut sugar completely.  You just need to support your body so it doesn’t rely on sugar to function.


Aim for:

  • Consistent meals

  • Protein at each meal

  • Hydration

  • Mindful treats


Small shifts make the biggest difference.


What You May Notice Within a Week

When you support your body, cravings naturally lessen.


Many people feel:


  • Fewer afternoon crashes & nighttime cravings

  • More stable mood & better digestion

  • More consistent energy & less brain fog


This isn’t about deprivation — it’s about nourishment.


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