Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Michelle Ordner, Registered Nurse
It’s Not Just Overeating—It’s Hormones Hijacking Your Hunger
“It feels like something suddenly flipped in my brain—I just want to eat, constantly.”
“Foods I never craved before—cakes, chips, rich snacks—now I can't stop once I start.”
“I know it’s not helping, but I feel powerless to resist.”
If this sounds like your experience on HRT (hormone replacement therapy), here’s the truth:
You’re not being excessive—your body is activating a protective hunger mode while adjusting to new hormone signals.
In this post, we’ll explore:
- Why HRT can intensify hunger and cravings
- The biology behind emotional and binge eating
- And how you can gently rewire your rhythm—eating in a way that builds safety, not stress
快速导航：
How Hormones Hijack Your Appetite Regulation System
Hunger is a team effort inside your body.
True hunger isn’t just your stomach growling. It’s the result of communication among three key systems:
- Brain (hypothalamus): decides whether or not you need to eat
- Gut: detects whether food has arrived and if it's enough
- Pancreas: regulates blood sugar and sends feedback on energy sufficiency
When these three work in sync, you naturally eat when hungry and stop when full.
But HRT disrupts that balance:
HRT changes your levels of estrogen and progesterone—two hormones that influence appetite, insulin response, and mood.
When these hormones are introduced externally (especially progesterone-based therapies), your normal eating rhythm gets disrupted in several ways:
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Your brain stops receiving “I’m full” signals
Hormones like leptin, which usually tell your brain “you’ve had enough,” get muted. Even after eating plenty, your brain may still say, “Keep going.” -
Your sugar metabolism becomes inefficient
Insulin becomes less effective, and sugar doesn’t enter cells well. Your brain mistakenly thinks you’re low on energy—triggering more cravings. -
The “eat now” hormones get louder
Ghrelin and neuropeptide Y are powerful hunger-promoting messengers. With hormonal fluctuations, they become especially loud—particularly in the afternoon, when tired, or emotionally off balance.
The result?
You enter a false hunger cycle:
This isn’t a willpower problem—it’s a temporary misfire in how your body perceives satiety and safety.
In the next section, we’ll explain: what feels like hunger may not be hunger at all.
What You Think Is Hunger Might Not Be Real Hunger
These three types of “hunger” often aren’t real hunger at all
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Emotional hunger
It strikes suddenly, often with intense cravings for specific foods—like chocolate, chips, or desserts. This type of “hunger” is about soothing emotions, not refueling your body.
Emotional eating tends to increase when progesterone rises and mood swings become more intense. -
Sensory-triggered hunger
It’s the kind that shows up when you smell something tasty, scroll past food videos, or open the fridge. This isn’t about actual energy needs—it’s your senses and memories triggering a desire to eat. -
Hormone-driven hunger
This is the most deceptive type. Your body genuinely feels hungry, but the signals are being amplified by high levels of Ghrelin and NPY (Neuropeptide Y)—two strong hunger hormones.
Even when there’s food in your stomach, your brain mistakenly thinks, “I haven’t eaten enough yet.”
Why does this matter?
The hypothalamus—your brain’s hunger command center—can’t tell the difference between “true hunger” and “emotion- or hormone-triggered hunger.”
When estrogen and progesterone fluctuate, this regulatory system can fall out of sync, leading to:
When estrogen and progesterone fluctuate, this system becomes disrupted, resulting in:
- Impulsive snacking
- Strong cravings for sweet or salty foods
- Mindless nighttime eating
These behaviours might look like “lack of willpower,” but they’re actually your brain trying to survive a perceived energy crisis.
Once you can tell the difference between “real hunger” and “hormone-fueled hunger,” you’ll respond to your body’s signals more clearly—without being pulled along by them.
When Are You Most Likely to Overeat? (With Practical Tips)
Why do cravings hit hardest at certain times?
In the first few months of HRT, many women notice three specific times of day when cravings—or even binge episodes—are most intense:
- 10 a.m.: Mild blood sugar dip post-breakfast + falling oestrogen levels can trigger sweet cravings.
- 3–6 p.m.: This is the emotional low point of the day—hormones and energy dip, and your brain demands a “reward.”
- Before bed: Your body is winding down with melatonin, but your mind stays alert. Eating often becomes a coping mechanism for loneliness or anxiety.
Strategies: Behavioural and Nutritional Support
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1. To tackle 10 a.m. cravings
✔ Add protein and fat to your morning tea, such as boiled eggs, nuts, or a whey protein shake to stabilise blood sugar.
✔ Still hungry? Try a small snack like plain Greek yoghurt or a handful of nuts.
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2. To intercept emotional cravings from 3–6 p.m.
✔ Prepare a “craving shield lunchbox”: boiled egg + carrot sticks + dark chocolate.
✔ Set a daily emotional outlet: 5-minute brisk walk, calming app, or jotting down stress triggers.
✔ If impulsive eating is frequent, consider Pharma New Zealand™ Nervactiva® GABA + 5-HTP to support neurotransmitter balance and reduce anxiety.
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3. To soothe bedtime snacking urges
✔ Have dinner earlier—ideally before 7 p.m. Avoid eating after 9 p.m.
✔ If nighttime snacking becomes a habit, try warm soy milk with pumpkin puree, or add GABA + 5-HTP Nervactiva® to support sleep and calm.
✔ For persistent nighttime restlessness, consider Pharma NZ Nervactiva® for restoring relaxation and a sense of safety.
3 Nutrition Strategies to Help Your Body Feel “Safe” Again
You don’t need to eat less—just smarter.
Many women on HRT find that even when they restrict calories, their weight just won’t budge. That’s because your body doesn’t feel safe yet—it’s still in “store energy” mode.
Instead of eating less, you need to restructure your meals.
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✅ Strategy 1: Shift from “sugar control” to “energy supply” at breakfast
Stop relying on just toast and coffee—it causes a rapid blood sugar drop. Instead, include healthy fats and protein like:- MCT oil + boiled egg / avocado + almond meal porridge
- Melrose MCT Oil Kick Start
- Nature’s Way Keto MCT Powder
- To stabilise blood sugar and initiate fat metabolism, add Keto Intermittent Nutrigenomic Supplement
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✅ Strategy 2: Drain excess water + soothe your nervous system
Reducing bloating, tension and water retention is key to regaining a sense of lightness.
Drainage diet tips: cut back on high-sodium foods (pickles, processed meats, salted snacks), avoid long fasts; instead, include:- Steamed pumpkin, celery, winter melon soup
- Potassium-rich foods: kiwi, banana, spinach, avocado
- Health Life® Celery Ultimate: supports drainage and reduces puffiness
- NYO3 Herbal Celery Plus: drainage + uric acid regulation
- GABA + 5-HTP blend: relaxes the nervous system and reduces anxiety-driven eating
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✅ Strategy 3: Choose your base—mild keto or fibre-rich carbs
For women prone to mood swings or reactive hypoglycaemia: fibre-rich carbs (sweet potatoes, oats, mung beans) are ideal.
For women with water retention or insulin resistance: a gentle ketogenic diet (reduced refined carbs + good fats) works better.
Not All Exercise Burns Fat: Adjusting Your Workouts During HRT
It’s not that you’re not exercising enough—it’s that your body isn’t ready to burn.
Many women react to weight gain by increasing workout intensity—longer runs, more HIIT, stricter dieting. But instead of losing weight, they end up binge eating, sleeping worse, and feeling more bloated.
The real issue? HRT alters your stress regulation capacity.
During hormone therapy, your body is already struggling to regulate cortisol. Adding intense workouts can trigger a “fat-burning backfire” that looks like this:
- Increased post-exercise cravings, especially for sugar and carbs
- Worsening water retention and poor sleep
- More irregular periods or slower recovery cycles
The right approach? Focus less on intensity, more on recovery and rhythm.
- Strength training: 2–3 times per week to boost metabolism and support bone density (use resistance bands, dumbbells, or bodyweight squats)
- Low-intensity cardio: like brisk walking, swimming, or elliptical for 20–30 mins to improve insulin sensitivity
- Stretching and recovery: at least 2 days a week with Pilates or mobility exercises to help your body “exit fight mode”
You Don’t Need to Push Harder—You Need to Slow Down
During HRT, your body isn’t asking for more discipline. It’s asking for recovery, rhythm, and safety.
Fat loss isn’t a fight—it’s your body’s permission to let go when it feels safe.
Authors:
Michelle Ordner
Registered Nurse (RN)
Michelle's expertise spans healthcare, nutrition infusion, and menopausal care. She began her nursing career in New Zealand in 1991 and has since served 17 years in critical care across the USA. After returning to NZ, she trained in cosmetic medicine and stem cell therapy, and holds a UK certification in intravenous nutrition. Her work focuses on integrative care for menopausal health and wellness.
