Cravings, Core Strength & Protecting Your Peace: What Every Woman Needs to Know

NUTRITION
Why You Crave Sweets Before Your Period

If you've ever found yourself elbow-deep in a bag of chocolate chips or craving a dessert you normally wouldn't touch — right before your period — you're not alone. Those intense sweet cravings leading up to your cycle aren’t just in your head. They’re a signal from your body.

Let’s break down what’s really going on, and more importantly, what you can do about it.

Hormones & Cravings: A Real Connection

The week before your period (known as the luteal phase), your hormone levels shift dramatically. Estrogen drops, and progesterone rises. These changes also affect dopamine and serotonin, the neurotransmitters responsible for mood, reward, and satisfaction.

Low serotonin = low mood.
Low mood = seeking quick comfort.
Sugar = quick dopamine hit.

This is your brain’s way of self-medicating. In fact, studies show that serotonin levels drop significantly in the luteal phase, and this is linked to increased cravings for carbohydrates and sweets.

But the solution isn’t diving into that box of cookies…sorry friend.

Sugar Feeds the Crash

When you reach for sweets to satisfy that pre-period craving, you’re temporarily boosting dopamine — but it’s a quick spike and a hard crash. This rollercoaster makes PMS symptoms worse: mood swings, bloating, fatigue, and more cravings.

So while it feels like sugar is helping, it's actually amplifying the hormonal chaos.

Here’s what to do instead:

1. Protein is Your Secret Weapon

Protein balances hunger hormones and keeps blood sugar stable, which reduces the wild highs and lows that often lead to cravings.
Tip: Aim for 20–30g of protein at each meal.
Example Meal: Grilled chicken over quinoa salad with tahini dressing.

2. Eat Foods High in Tryptophan

Tryptophan helps make serotonin, your feel-good brain chemical. Pairing it with carbs helps it get to your brain more efficiently.
Top Sources: Turkey, chicken, eggs, cheese, tofu, salmon, seeds, and nuts.
Meal Idea: Whole-grain toast with turkey and avocado.

3. Balance Your Blood Sugar

Simple carbs spike and crash your blood sugar, which increases cravings.
- Choose complex carbs like quinoa, oats, sweet potatoes, and brown rice.
- Always pair carbs with protein and healthy fats.
- Eat every 3–4 hours to prevent dips.

4. Boost Your Omega-3s

Omega-3s support mood regulation and inflammation control, making cravings less intense.
Top Sources: Salmon, mackerel, chia seeds, flaxseeds, walnuts.
Aim for 2 servings of fatty fish weekly or consider DHA/EPA supplements.

5. Get Enough Magnesium

Magnesium supports serotonin synthesis and helps curb mood swings and cravings.
Best Sources: Dark chocolate (70%+), leafy greens, almonds, bananas, whole grains.
Magnesium glycinate supplements can be especially effective for PMS symptoms.

Here’s the one I use: Magnesium use code: KIM for 20% off

6. Exercise Regularly

Movement boosts serotonin, regulates blood sugar, and improves mood—making it easier to say no to that third cookie.
Gentle workouts (like walking, yoga, or strength training) work just as well as high-intensity ones.

7. Lower Your Stress Response

Stress raises cortisol, which can increase sugar cravings.
Try 5–10 minutes of deep breathing, journaling, meditation, or even a hot bath. Small shifts can make a big difference.

8. Optimize Vitamin B6 & D

Both play a role in serotonin production and energy regulation.
 Best Sources of B6: Chicken, tuna, salmon, potatoes, bananas.
 Best Sources of Vitamin D: Sunshine, salmon, egg yolks, and supplementation (especially if you're low on sun exposure).

9. Don’t Forget Hydration

Dehydration can disguise itself as hunger or fatigue.
Aim for half your body weight in ounces of water daily.
Add electrolytes or coconut water if you're active.

Bottom Line

Cravings before your period are totally normal—but they don’t have to run the show. The more you support your body through nutrition, supplements, movement, and stress management, the less reactive you’ll feel—and the easier it becomes to feel ‘normal’ all cycle long.

FITNESS
The “Postpartum” Core Myths That Keep Women Weak (and Bloated)

Whether you had a baby 6 months ago, 6 years ago, or never had one at all—your core probably isn’t functioning the way you think it is.
And doing more ab workouts isn’t going to fix it or give you the 6-pack you’re so desperately after.

Most women assume that if they want a flatter stomach or a stronger midsection, they need to hammer away at crunches, planks, and side bends. But if your deep core isn’t functioning properly—because of pregnancy, poor posture, or years of compensation—those exercises just layer strength on dysfunction.

How to Know If You Have a Weak Inner Core

If you experience any of the following, your deep core likely needs attention:

• Low back pain, especially during workouts or at the end of the day

• Bloating or a protruding belly that gets worse by evening

• A “doming” or bulging down the center of your stomach during ab exercises

• Feeling disconnected from your core—like you can’t feel it engaging

• Leaking (even small amounts) when sneezing, laughing, or jumping

• Poor posture, constant tightness in your hips or shoulders

• A stubborn “mom pooch” even after fat loss

These are red flags your deep core (the transverse abdominis, diaphragm, pelvic floor, and multifidus) isn't doing its job.

This Matters Even If…

• You’ve never had kids: Long-term shallow breathing, chronic stress, and poor movement patterns can also lead to deep core dysfunction.

• You’re decades postpartum: If you never rebuilt your inner core properly, the weakness can show up years later as bloating, instability, or pelvic floor problems.

  Build from the Inside Out

1. Start with 360° Breathing

• Breathe into your ribs, belly, and back—not your shoulders

• Do this lying on your back with your feet up on a wall or bench (90-90 position)

• Inhale slowly through your nose, feel expansion in your lower ribs

• Exhale fully and feel your core gently tighten without bracing

2. Master Core Connection Moves
Start with:

• Pelvic tilts on the floor or wall

• Heel slides while keeping ribs and hips connected

• Dead bugs with a strong exhale as the arm/leg extend

• Glute bridges with breath coordination

3. Stack Your Ribs Over Your Hips
Posture is key. Train your body to hold a neutral spine—not flared ribs or tucked pelvis. Your nervous system will thank you.

4. Add Load After You Reconnect
Once you can feel your deep core engage during movement, then you can begin to safely add weight, resistance bands, and more dynamic core work.

If you’ve been killing yourself with core workouts and still feel bloated, weak, or like your “pooch” won’t budge—this is your sign to take a different approach.
It’s not about doing more—it’s about doing it smarter.

Would you be interested in a free core reconnection guide? I’m putting one together—hit reply and let me know if you want it when it drops!

MINDSET
Protect Your Peace. Guard Your Growth.

The people you surround yourself with shape your mindset, your energy, and your future.

So choose wisely.

Surround yourself with those who uplift, challenge, and support you—not those who drain your spirit.

Be mindful of:

• People who constantly complain but never take action.

• Those who live in the past and refuse to grow.

• People who see themselves as victims of life rather than creators of change.

• Chronic gossipers and drama-seekers who mistake chaos for connection.

• People who talk about what they “deserve” but never put in the work.

• Friends who bring problems, but not solutions.

You deserve relationships that breathe life into you—not those that leave you feeling heavy and stuck.

True friends help you handle life—they don’t hijack your peace to share every storm.

You’re building something strong, steady, and beautiful.
And not everyone is meant to come with you.

Create space for growth by lovingly letting go of what holds you back.

It’s not about being harsh—it’s about being clear on who you’re becoming.

Make yourself Better Today.