Strength Training in Perimenopause

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Feeling hungrier before your period? Here’s why If you’ve ever noticed your appetite ramp up in the days before your period—stronger hunger, more cravings, or a feeling that you’re never quite satisfied—you’re not imagining it, and you’re not lacking willpower. As a nutritionist, this is one of the most common questions I’m asked, and the answer lies in what’s happening hormonally in the second half of your menstrual cycle. A quick overview of the late-cycle hormonal shift The menstrual cycle is typically divided into two main phases: the follicular phase (from your period to ovulation) and the luteal phase (from ovulation to your next period). It’s the luteal phase, especially the final 7–10 days, where appetite changes are most noticeable. After ovulation, progesterone rises to support a potential pregnancy. At the same time, oestrogen—an appetite-suppressing hormone—begins to fall. This shift is key. Higher progesterone combined with lower oestrogen creates a physiological environment where the body genuinely needs more energy. Why progesterone increases hunger Progesterone has a warming, calming, and slightly insulin-antagonistic effect. In practical terms, this means: ● Your resting metabolic rate increases slightly (you burn more energy at rest). ● Blood sugar becomes a little harder to regulate. ● The body becomes more sensitive to energy deficits. The result? Your body sends stronger hunger signals to ensure adequate fuel is available. This isn’t random—it’s a protective mechanism designed to support reproduction. Blood sugar, cravings, and feeling “snackish” In the late luteal phase, many women experience more blood sugar dips. This can show up as shakiness, irritability, intense cravings, or feeling ravenous shortly after eating. Carbohydrate cravings in particular often increase because carbs are the quickest way for the body to stabilise blood glucose and support serotonin production. If meals are too small, low in protein and fat, hunger can feel relentless during this phase. This is why the same way of eating that feels fine earlier in your cycle may suddenly stop working before your period. The role of stress and sleep Progesterone also interacts with the nervous system. If stress is high or sleep is poor, the body’s demand for energy increases even further. Cortisol (the stress hormone) can amplify appetite and cravings, particularly for quick energy foods. This compounds the natural increase in hunger already happening due to hormonal changes. Why fighting hunger backfires Trying to “push through” premenstrual hunger often leads to overeating later, increased cravings, and a more chaotic relationship with food. Ignoring hunger cues at this point in your cycle can worsen fatigue, mood changes, and PMS symptoms. From a nutritional perspective, increased hunger before your period is not a problem to fix—it’s information to respond to. How to support your appetite before your period While hunger will naturally increase, it can feel more manageable when the body is well supported: ● Eat regular meals with enough carbohydrates, protein, and fats. ● Slightly increase portions if hunger is stronger. ● Prioritise blood sugar stability with balanced meals. ● Don’t push cutting calories or “being stricter” during this phase—it usually backfires. The takeaway Getting hungrier before your period is a normal, biologically driven response to hormonal changes—particularly rising progesterone and falling oestrogen. Your body isn’t being dramatic; it’s asking for more fuel during a more demanding phase of the cycle. Understanding this can be incredibly freeing. Instead of fighting your appetite or feeling frustrated with yourself, you can work with your physiology—supporting your body rather than trying to override it.

Comfort Food with Benefits - Harissa-roasted Salmon with Chickpeas and Tzatziki This harissa-roasted salmon with chickpeas and tzatziki is one of those meals that feels indulgent but quietly does your body a lot of good. It’s packed with fibre from the chickpeas and vegetables, alongside high-quality protein from the salmon and Greek yoghurt — a combination that’s brilliant for supporting gut health and keeping blood sugar levels steady. Fibre helps slow digestion and feeds your gut microbes, while protein adds staying power, making this a satisfying, balanced dish that won’t leave you reaching for snacks an hour later. The warm, smoky chickpeas coated in rose harissa and spices bring depth and gentle heat, while the cooling, garlicky tzatziki balances everything beautifully. Finished with tender, oven-roasted salmon, this is a nourishing, flavour-forward recipe that works just as well for a relaxed weeknight dinner as it does for something a little more special — comfort food with benefits. Serves 2 people, Ingredients: 400g Chickpeas in water, drained 1 Red Onion, sliced 1 Red Pepper, sliced 3 Garlic Cloves, crushed 1.5 tbsp Tomato Puree 1 tbsp Rose Harissa Paste 1 tsp Smoked Paprika 1 tsp Cumin ground 1 tsp Honey ½ Lime, juice 2 Salmon fillets (adjust this depending on your protein requirements and the size of the salmon fillets) 3 tbsp Greek Yoghurt 1 Cucumber Pinch of sea salt 1 tsp Extra Virgin Olive Oil Heat the oil in a pan and add the onions, peppers and salt. Saute gently for 5 minutes or so until soft, then add 2 cloves of the garlic, paprika and cumin, and cook for another couple of minutes. Add the tomato puree and harissa and cook for a minute before adding the chickpeas. Add the honey, lime juice and cook for another 5 minutes. Season the salmon fillets and roast in a hot oven (220c) until cooked through. This will be approx. 10 minutes if chilled or 20 minutes if frozen. Meanwhile, mix the yoghurt with a clove of crushed garlic and a pinch of salt. Grate the cucumber onto a clean cloth, then gather up the sides and squeeze out the excess water. Mix the cucumber into the yoghurt to finish the tzatziki. Start with the tzatziki as a base on your plate. Add the chickpea mix and then the salmon fillet on top.