What Your Cravings Are Actually Telling You (It's Not About Willpower)
It's 3 PM and you're standing in front of the pantry, staring at the chocolate you swore you wouldn't eat today. You've been "good" all week. You've followed your meal plan. You've exercised. You've resisted every temptation. But right now, every cell in your body is screaming for that chocolate.
So you eat it. Maybe just one piece. Then another. Then the whole bar. And the shame spirals: I have no willpower. I'm so weak. Why can't I just control myself?
Here's what diet culture doesn't want you to know: Your cravings aren't a moral failure. They're your body's communication system.
When you crave chocolate, you're not weak—your body might be asking for magnesium. When you crave carbs, you're not lazy—your hormones might be demanding serotonin production. When you want salt, you're not "being bad"—you might be dehydrated or your adrenals might be exhausted.
Your body is brilliant. It's constantly sending you signals about what it needs. Cravings are part of that language. The problem isn't that you have cravings—the problem is that no one taught you how to interpret them.
The Lie You've Been Sold
Diet culture has convinced you that cravings are the enemy. They're weaknesses to overcome, temptations to resist, proof that your body can't be trusted. If you just had more willpower, more discipline, more control, the cravings would disappear.
This is a lie designed to keep you:
Buying diet products
Feeling ashamed of your body
Disconnected from your innate wisdom
Believing you need external rules because your body is "broken"
Spending money trying to override your natural signals
The truth? Cravings are data.
Your body is an incredibly sophisticated biological system with survival mechanisms refined over millions of years. It knows what it needs. When it sends you a craving, it's not testing your moral fortitude—it's requesting specific nutrients, hormones, or emotional regulation.
Ignoring these signals doesn't make you disciplined. It makes you disconnected.
What Cravings Actually Mean
Let's decode what your body is really asking for when you experience common cravings.
Chocolate Cravings
What your body might be saying:
"I need magnesium" (most common, especially pre-menstrually)
"I need a mood boost" (chocolate stimulates serotonin and endorphins)
"I'm stressed and need comfort" (emotional regulation)
"My blood sugar crashed" (quick energy need)
What to do:
Eat magnesium-rich foods: dark leafy greens, nuts, seeds, legumes, avocado
Take a magnesium supplement (especially during luteal phase)
If it's emotional, ask: what do I actually need? (rest, connection, comfort?)
Eat the chocolate mindfully if you want it—preferably dark chocolate with higher magnesium content
Cycle connection: Chocolate cravings spike during luteal phase and menstruation because progesterone affects magnesium levels and you need more serotonin support.
Sugar/Sweet Cravings
What your body might be saying:
"My blood sugar is unstable" (from skipping meals or eating refined carbs)
"I need quick energy" (you're genuinely exhausted)
"I need serotonin" (mood regulation, especially pre-menstrually)
"I'm not getting enough sweetness in life" (emotional void)
What to do:
Eat balanced meals with protein and healthy fats to stabilize blood sugar
Choose complex carbs that provide sustained energy
Increase protein intake
Have fruit with nut butter for natural sweetness plus protein
Address the emotional need: where is your life lacking joy or pleasure?
Cycle connection: Sugar cravings increase during luteal phase when your body needs more carbs to produce serotonin.
Salt/Salty Food Cravings
What your body might be saying:
"I'm dehydrated"
"My electrolytes are imbalanced" (especially after exercise)
"My adrenals are fatigued" (chronic stress depletes sodium)
"I'm about to start my period" (hormonal water retention changes)
What to do:
Drink more water with added electrolytes
Increase mineral-rich foods: sea vegetables, celery, cucumber, bone broth
Address stress and adrenal health
Don't be afraid of high-quality salt (sea salt, Himalayan salt)
Check if you're under-eating—sometimes salt cravings mean you need more food in general
Cycle connection: Salt cravings can increase right before menstruation due to hormonal shifts affecting fluid balance.
Carb/Bread/Pasta Cravings
What your body might be saying:
"I need serotonin" (carbs help produce this mood-regulating neurotransmitter)
"I'm not eating enough" (your body needs fuel)
"I'm exhausted and need quick energy"
"My hormones are shifting" (especially luteal phase and menstruation)
What to do:
Eat complex carbohydrates: sweet potatoes, quinoa, oats, brown rice
Ensure you're eating enough calories overall
Increase B vitamins which support energy and mood
Don't fear carbs—especially during certain cycle phases, your body genuinely needs them
Cycle connection: Carb cravings are highest during luteal phase and menstruation when progesterone increases your body's need for glucose and serotonin.
Meat/Protein Cravings
What your body might be saying:
"I need iron" (especially common during or after menstruation)
"I need protein" (you're not eating enough)
"I need B vitamins" (energy production)
"I need grounding" (meat is grounding food)
What to do:
Eat more protein throughout the day
Check iron levels (ferritin) if you're constantly craving red meat
Increase vitamin C with iron-rich foods to improve absorption
Consider if you're restricting protein due to diet culture messaging
Cycle connection: Meat cravings spike during menstruation when you're losing iron through bleeding.
Ice Cravings
What your body might be saying:
"I have an iron deficiency" (this is actually a documented medical symptom called pagophagia)
"I'm anemic"
What to do:
Get your iron levels checked immediately
Increase iron-rich foods
Take iron supplements if needed
Address the root cause of deficiency
Cycle connection: More common in women with heavy periods who are losing significant iron each month.
Fatty Food Cravings
What your body might be saying:
"I need essential fatty acids" (for hormone production, brain function, cell health)
"I'm not absorbing fat-soluble vitamins"
"I need sustained energy"
"I'm eating too many refined carbs and my body wants balance"
What to do:
Increase healthy fats: avocado, nuts, seeds, olive oil, fatty fish, eggs
Don't fear dietary fat—it's essential for hormone production
Eat fat with every meal for satiety and blood sugar balance
Cycle connection: Fat needs increase throughout your cycle as fats are building blocks for sex hormones.
Cold/Ice Cream Cravings
What your body might be saying:
"I'm overheated" (physical temperature regulation)
"I need calcium" (dairy is high in calcium)
"I need comfort" (ice cream is emotionally soothing)
"I need fat and sugar" (see above meanings)
What to do:
Cool down physically if you're hot
Increase calcium from various sources: dairy, leafy greens, sardines, fortified plant milks
Address emotional needs
Have frozen fruit or homemade nice-cream (frozen banana blended)
Crunchy Food Cravings
What your body might be saying:
"I need to release tension" (crunching is stress relief)
"I need stimulation" (you're bored or understimulated)
"I'm angry and need a physical outlet"
What to do:
Eat crunchy vegetables: carrots, celery, bell peppers, apples
Address the stress or anger directly
Exercise or do breathwork to release tension
Notice if you're using food to avoid dealing with emotions
Spicy Food Cravings
What your body might be saying:
"I need endorphins" (spicy food triggers endorphin release)
"I need to feel something" (emotional numbness)
"I'm congested" (spicy food clears sinuses)
"I need digestive support" (spices can aid digestion)
What to do:
Add spices to your meals
Check if you're emotionally numb and need to feel more intensely
Address digestive issues if they exist
Your Cycle and Cravings: The Connection No One Talks About
This is crucial: Your cravings change throughout your menstrual cycle because your nutritional needs literally change. You're not weak or undisciplined—you're cyclical.
Menstrual Phase (Days 1-5) - Inner Winter
Common cravings: Iron-rich foods (red meat), warming foods (soup), dark chocolate, carbs
Why: You're losing iron through bleeding. Your body temperature drops slightly. You need more glucose for energy. Magnesium levels are lower.
Honor it: Eat iron-rich foods. Choose warming, nourishing meals. Don't restrict carbs or chocolate. Your body knows what it needs.
Follicular Phase (Days 6-13) - Inner Spring
Common cravings: Fresh foods, lighter meals, variety, protein
Why: Rising estrogen increases energy and metabolism. Your body is preparing for ovulation.
Honor it: Eat fresh vegetables, lean proteins, fermented foods. Try new foods. You naturally want lighter fare—go with it.
Ovulation Phase (Days 14-16) - Inner Summer
Common cravings: Raw foods, salads, fruits, lighter proteins
Why: Peak estrogen increases metabolism and body temperature. You naturally want cooling, light foods.
Honor it: Eat raw vegetables, fruits, salads, fish. Your appetite might naturally decrease—that's normal. Don't force heavy meals.
Luteal Phase (Days 17-28) - Inner Autumn
Common cravings: Carbs, chocolate, salt, sweets, comfort foods
Why: Rising progesterone increases your body's need for glucose (carbs turn to glucose). Serotonin production requires carbs. Magnesium needs increase. Metabolism increases by 5-10%.
Honor it: THIS IS NOT WEAKNESS. Your body needs 100-300 more calories per day during late luteal phase. You need more carbs. You need more magnesium. Eat accordingly.
The lie: "I have no control before my period." The truth: Your body is asking for what it legitimately needs, and diet culture has taught you to override those signals.
Emotional vs. Physical Cravings: How to Tell the Difference
Not all cravings are nutritional—some are emotional. Learning to distinguish between them is key.
Physical/Nutritional Cravings:
Come on gradually
Can be satisfied with the specific food or similar alternatives
Go away when you eat the food
Feel like your body needs something
Often linked to your cycle phase
Might come with other physical symptoms (fatigue, headache, etc.)
Emotional Cravings:
Come on suddenly and urgently
Must be satisfied with a very specific food (often processed/comfort food)
Persist even after eating
Feel like your emotions need something
Often triggered by specific situations or feelings
Come with emotional symptoms (stress, loneliness, boredom, sadness)
Both are valid. The difference is how you address them.
For nutritional cravings: Feed your body what it's asking for.
For emotional cravings: Ask what you really need. Is it comfort? Connection? Rest? Excitement? Joy? Can you provide that directly, or do you need to use food as a temporary support while you address the deeper need?
What to Do When Cravings Strike
Step 1: Pause and Check In
Before reaching for food, take 30 seconds:
Where am I in my cycle? (This explains so much)
What is my body asking for?
Am I physically hungry or emotionally hungry?
Have I eaten enough today?
Am I hydrated?
What's my energy level?
Evooluir practice: Check your Mood & Flow Calendar to see where you are in your cycle. This context often explains everything.
Step 2: Decode the Craving
Use the guide above to understand what your body might actually need. Chocolate craving during luteal phase? That's probably magnesium. Meat craving during menstruation? That's probably iron.
Step 3: Honor the Need
If it's nutritional:
Feed yourself the nutrient-dense version when possible
Don't feel guilty about eating the exact food you're craving
Eat mindfully and with pleasure
Thank your body for communicating clearly
If it's emotional:
Acknowledge the feeling
Ask what you really need
Provide that if possible (call a friend, take a bath, rest, cry, move your body)
If you still want the food, eat it without shame while you work on the emotional need
Step 4: Remove the Shame
Shame around eating keeps you in a cycle of restriction and bingeing. Whatever you eat, eat it with full permission and presence.
"I'm eating this chocolate because my body is asking for magnesium and I'm honoring that signal" is radically different from "I'm being bad and breaking my diet."
One is self-care. The other is self-betrayal.
The Foods That Satisfy Cravings Naturally
Stock these nutrient-dense foods that address common deficiencies:
For magnesium (chocolate cravings):
Dark leafy greens (spinach, kale, Swiss chard)
Pumpkin seeds, almonds, cashews
Dark chocolate (70%+ cacao)
Avocado
Black beans
Magnesium supplement
For iron (meat cravings):
Red meat, liver (most bioavailable)
Dark leafy greens
Lentils and beans
Pumpkin seeds
Blackstrap molasses
Iron supplement with vitamin C
For complex carbs (sugar/bread cravings):
Sweet potatoes
Oatmeal
Quinoa
Brown rice
Squash
For healthy fats (fatty food cravings):
Avocado
Nuts and nut butters
Seeds (chia, flax, hemp)
Olive oil
Fatty fish (salmon, sardines)
Eggs
For minerals (salt cravings):
Sea vegetables (dulse, nori, kelp)
Bone broth
Celery
Cucumber
High-quality sea salt or Himalayan salt
When Cravings Indicate Something Deeper
While most cravings are normal communication, persistent, intense cravings can sometimes indicate:
Nutritional deficiencies: Get comprehensive bloodwork including iron (ferritin), vitamin D, B12, magnesium
Blood sugar dysregulation: If you're constantly craving sugar and carbs and experience energy crashes, mood swings, or shakiness between meals
Hormonal imbalances: PCOS, thyroid issues, and insulin resistance can cause intense, specific cravings
Gut health issues: Poor gut health affects nutrient absorption and can cause cravings for foods that feed problematic bacteria or yeast
Eating disorders or disordered eating: If cravings are accompanied by restriction, bingeing, purging, or extreme anxiety around food, professional support is important
Chronic stress: When your adrenals are exhausted, you might constantly crave salt and sugar
Don't hesitate to work with healthcare providers who take your symptoms seriously and investigate root causes.
The Willpower Myth Exploded
Let's destroy this myth once and for all:
Willpower is a finite resource. Neuroscience shows that self-control depletes throughout the day. You're not failing—you're human.
Restriction increases cravings. The more you deprive yourself, the more you'll obsess about and eventually binge on that food. This isn't weakness—it's biology.
Your body will win. You cannot out-willpower your body's survival mechanisms indefinitely. Eventually, your body will override your conscious control and make you eat. Fighting this is futile.
Cravings aren't character flaws. They're your body's communication system. Shaming yourself for having them is like shaming yourself for feeling pain when you touch something hot. It's information.
The solution isn't more willpower. It's more wisdom—the wisdom to listen to your body and trust what it's telling you.
Cycle-Syncing Your Eating
When you eat in alignment with your cycle, cravings naturally decrease because you're giving your body what it needs proactively.
Menstrual Phase:
Eat: Iron-rich foods, warming soups/stews, root vegetables, dark chocolate, healthy fats
Focus: Replenishing, nourishing, comforting
Don't: Restrict calories or cut carbs
Follicular Phase:
Eat: Fresh vegetables, fermented foods, lean proteins, sprouted grains, citrus
Focus: Light, fresh, energizing
Don't: Force yourself to eat heavy meals if you don't want them
Ovulation Phase:
Eat: Raw vegetables, fruits, light proteins (fish, chicken), fiber
Focus: Cooling, light, colorful
Don't: Overeat—appetite naturally decreases
Luteal Phase:
Eat: Complex carbs, leafy greens (magnesium), sweet potatoes, healthy fats, dark chocolate
Focus: Grounding, satisfying, nutrient-dense
Don't: Restrict carbs or fight your increased appetite—you need 100-300 more calories
Evooluir practice: Use your Mood & Flow Calendar to anticipate your nutritional needs. Stock the right foods for each phase. Remove the surprise element from cravings.
Your Daily Craving-Wisdom Practice
Build this into your three-minute daily ritual:
Morning:
Check your cycle phase
Ask: "What does my body need today?"
Ensure you're starting with a protein-rich, balanced breakfast
Hydrate well
Throughout the day:
Before snacking, check in: "Am I physically hungry, emotionally hungry, or nutritionally deficient?"
Decode cravings using your body wisdom
Eat without shame
Evening:
Reflect: What did my cravings teach me today?
Plan for tomorrow based on your cycle phase
Release any food shame or guilt
Evooluir practice: Use the wellness tracking to monitor what you eat alongside your cycle phase and mood. Patterns will emerge that help you predict and honor your body's needs.
The Permission You Need
You have permission to:
Eat chocolate during your luteal phase
Crave carbs before your period
Want meat when you're menstruating
Eat more some weeks than others
Trust your body's signals
Honor your hunger
Reject diet culture's rules
Feed yourself without guilt
Your body is not broken. It's brilliant. And it's trying to take care of you.
From Fighting to Listening
The transformation happens when you shift from:
"I need to control my cravings" → "I need to understand my cravings"
"My body is betraying me" → "My body is communicating with me"
"I have no willpower" → "I have body wisdom"
"These cravings are wrong" → "These cravings are data"
"I need more discipline" → "I need more nourishment"
This isn't about giving up on health. It's about achieving health through alignment rather than force.
Your Body Wisdom Revolution
At Evooluir, we believe your body's signals are wisdom, not weakness. Your cravings are communication, not character flaws.
Your daily ritual supports body wisdom:
Cycle tracking helps you anticipate nutritional needs
Mood tracking reveals patterns between food and feelings
Wellness tracking shows connections between what you eat and how you feel
Daily check-ins build the habit of listening to your body
Guided practices help you distinguish physical from emotional hunger
You don't need more willpower. You need more trust in your body's intelligence.
Your cravings are trying to help you. It's time to start listening.
Ready to decode your body's wisdom? Track your cycle, honor your cravings, and discover what your body is really asking for with Evooluir. Your body knows what it needs.
