Welcome back to Fat Law School, where we empower women over 50 to live vibrant, healthy lives, lose the fat, and maintain a healthy weight as a lifestyle, not a miserable diet or killer boot camp.

Today we're tackling a challenge many of us face, those pesky mid-afternoon cravings and late-night snack attacks.

You know the ones I mean, 3 p.m., whispers from the pantry or vending machine calling your name, or the urge to munch just before bedtime when you're trying to wind down.

Well, today I'm going to share the secret to beating those cravings so you can stay on track without feeling deprived or overwhelmed.

Welcome to the Fat Loss School Podcast.

If you've been struggling with extra pounds, especially if you've hit the fabulous 50 mark, then grab a seat because this podcast is your ultimate fat loss classroom.

I'm Amy Bryan, a 30-year public school educator and now virtual nutrition and fitness educator.

My mission is to show you that losing fat and gaining energy plus maintaining it long term is truly possible even at our age.

Think of these few minutes together as a study hall where I share the cheat sheets for fat loss.

Grab your notebook because class is officially in session and it's time to rewrite your wellness story.

Today's first lesson is the cause of cravings.

Why do they happen in the first place?

Raise your hand if 3 p.m.

hits and suddenly chips, cookies, or M&Ms are calling your name.

It's a craving.

Why do cravings happen mid-afternoon or even mid-morning?

Here's why.

Your body is looking for quick energy.

And if your breakfast or lunch had carbs, even complex healthy carbs, but wasn't balanced with enough protein and fiber, your blood sugar skyrockets and drops too low and that low crash causes the cravings to kick in to quickly raise that blood sugar back high.

That brain fog, that urge to reach for chips or sweets are your body's way of saying, I need fuel fast.

In fact, studies show that balanced meals rich in protein, fat, and fiber not only stabilize blood sugar, but also reduce cravings for hours.

When you give your body what it truly needs, those hunger signals start to quiet down.

Let me break down the differences in what it means when you crave sweets versus salty.

If you are craving carbs, it could mean low energy or blood sugar dips, Inadequate calorie or carb intake.

Or fatigue, physical or mental fatigue.

What you can try?

Your goal is to reduce the spike and crashes.

Add complex carbs like oats, sweet potatoes, or quinoa, the ones that take longer to digest and don't spike your blood sugar so fast.

Or pair carbs with protein and healthy fat.

Or rest or nap if you're overly tired.

If you are craving chocolate, it could mean a magnesium deficiency or you are seeking emotional comfort.

What to try for a chocolate craving?

Include magnesium-rich foods like spinach, nuts, dark chocolate, and avocado in your diet.

And practice self-care that feels indulgent like a warm bath or alone time.

If you are craving salty foods, it could mean you are dehydrated, have an electrolyte imbalance, or are experiencing increased stress or cortisol levels.

To combat that craving for salty foods, drink water with a pinch of sea salt or an electrolyte drink.

Eat mineral-rich foods like leafy greens or avocado.

And use crunchy, salty snacks mindfully, like olives or lightly salted popcorn.

Don't sit down with a family-sized bag of Lay's potato chips.

You will overconsume before you know it.

If you are craving sugar, it can mean a blood sugar imbalance.

You've not eaten enough or had a low-protein meal, or you are seeking a dopamine boost.

What to try for a sugar craving?

Eat consistent meals with protein, fiber, and fats.

Try a sweet but nutrient-rich alternative like a banana with nut butter or yogurt with berries.

And move your body to boost feel-good hormones naturally.

If you are craving wine or alcohol at night, it could be your desire for relaxation or reward, or it could be a way to lower a cortisol spike after a busy or stressful day.

What to try instead of alcohol?

Build a wind-down ritual, a mocktail, herbal tea, stretch, read.

Ask yourself, what do I really need right now?

Is it rest, connection, or distraction?

And if you choose to have the wine, enjoy the drink mindfully and stop at one.

More will only exacerbate the feelings.

Okay, we've addressed the potential sources of cravings.

Now let's focus on simple strategies to conquer those cravings.

The number one and most important strategy is to prioritize protein.

If your cravings hit mid-morning, be sure your breakfast includes protein.

Prioritize protein at lunch if your cravings are hitting mid-afternoon.

Aim for at least 30 grams of protein per meal.

Protein helps stabilize blood sugar and keeps you feeling full longer.

If the idea of a lot of meat isn't appealing to you, remember other foods have protein as well like eggs, nuts, beans, and dairy products like Greek yogurt and cottage cheese.

Besides prioritizing protein, here's a second tip.

Don't have naked carbs.

Dress them with healthy fats.

Pairing carbs with fiber and healthy fats slows digestion, keeps blood sugar steady, and curbs those urges to snack.

Examples of dressed carbs would be carrots with hummus, whole grain toast with avocado and eggs, or an apple with almond butter.

My third tip is to prepare a satisfying snack.

Keep a stash of healthy snacks on hand, like a handful of nuts, beef jerky sticks, a clean ingredient protein bar, an apple, or Greek yogurt.

When cravings hit, you'll have a nourishing option ready and be less likely to reach for chips or candy.

Strategy number four, hydrate.

Sometimes cravings are really dehydration in disguise.

Make sure you're drinking enough water throughout the day.

It can make a huge difference.

Your goal should be to drink half your ideal body weight in ounces of water.

My fifth and final tip for those cravings, consider an emotional or spiritual connection.

When cravings feel emotional or habitual, pause and pray.

Taking a moment to pray for strength, clarity, and self-control reconnects you with your faith and helps you choose what's best for your body and spirit.

Go back to your why.

You are on a health journey or fat loss journey because you want to have energy and a long life to enjoy those grandkids, your bucket list items, or maybe to avoid the chronic diseases caused by lifestyle.

Before you cave, go back to your life.

The next point I just have to make, you know this already, but there is power in consistency.

Do these strategies consistently.

eating enough protein, not naked carbs, hydrating, and having healthy snacks on hand.

Do these strategies every day, and those cravings will start to lose their grip.

Your body will start expecting nourishing fuel, and you'll find it easier to say no to temptations.

Over time, you'll notice fewer sugar cravings and more energy, clarity, and confidence.

Your cravings will even change to crave the good stuff.

Now let's switch our focus to nighttime snacking.

If you're like many women, you might reach for a snack before bed, but that can disturb your sleep and sabotage your fat loss efforts.

Here's what to do instead.

have a small protein snack like a hard-boiled egg or a small handful of nuts.

Savor a warm cup of herbal tea with a splash of lemon, no sugar needed, or protein hot chocolate.

Light and warm are key before bedtime.

Focus on winding down activities for a restful sleep rather than adding food that forces digestion as priority and may interrupt sleep.

Your body needs rest and repair during sleep, not extra sugars and carbs.

Before I wrap up and give you today's homework, I want to invite you to my 21-day reset where you'll jumpstart healthy habits that give you energy, reduce bloating, reduce cravings, and set you up for healthy and sustainable fat loss.

Yes, even us fabulous over 50 women with our extra complications of menopause and decades of dieting attempts.

The link to join me is in the show notes, so scroll down and click to explore the class and enroll.

I also have a freebie download there for you.

It's called the Cravings Decoder, and it gives you some of today's tips to print out and keep on the forefront.

Cravings don't have to control you.

With a little planning, faith, and persistence, you can override that sweet tooth and stay aligned with your health goals.

Today, your challenge is to pick one of these strategies, whether it's adding more protein at lunch, adding healthy fat to naked carbs, stocking up on healthy snacks, staying hydrated, or choosing winding down activities over wine.

Practice it today.

The sooner you create your battle plan and are prepared to thwart the cravings, the sooner the cravings will stop.

One final reminder, cravings are not the enemy.

They are signals, not failures.

The more you nourish and listen to your body, the more balanced your cravings become.

Hi, my name is Sherry and I am 57 years old and I'm from Bay Village, Ohio, which is just outside of Cleveland.

This is the end of my sixth week in Faster Way to Fat Loss.

I am thrilled with my progress.

I am so happy with the mindset shift I've experienced towards food.

I used to rely on food as a reward for hard work or a tough day.

And now I've shifted my mindset to think of food as healthy fuel for my body and my muscles.

I've gone back and forth between many different diets and programs.

I would have short-term results, but nothing long-term.

I feel like I finally found something that I can stick with, a program that uses high-quality nutritional whole foods and also incorporates exercises and strength training in a way that's attainable with 30 to 35-minute sessions.

I really love the workouts.

I have to modify some due to an autoimmune disease, but there's always a trainer with great modifications right in all the workouts.

I've really gained strength and I can see more muscle definition in just a short time.

I was happy to see when I stepped on the scale today that I had lost nine pounds.

I took my before and after pictures and I can start to see some more definition.

I had a few friends say, hey, you look like you've lost some weight or you look more fit.

So that was exciting.

I'm really, really looking forward to moving into the VIP memberships.

And continue my progress.

I've been enjoying the food tracking part of the app.

It helps to hold me accountable.

I'm not obsessive over it.

If I can't find the food, I just try to pick something close.

I try to estimate sizes sometimes, but as I've learned, progress over perfection should be my motto, and I strongly believe that.

I'm really excited to see what the next phase of this program holds for me.

Amy's been a terrific coach.

She's really helping me to learn a lot about nutrition and about exercise and about modifications that I sometimes need to make.

She also provides information geared specifically to women over 50, which I really appreciate.

She's always there for us if we want to call or if we need to send her a message.

And I'm just really excited to move forward with her into the next phase.

That's it for this episode.

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