Cravings 101: Why They Happen & Managing Them Without Deprivation
In this blog post, we’re breaking down the latest episode of Black Iron Radio, where coaches Ryann, Christin, and Maggie tackle one of the most common (and misunderstood) parts of the nutrition journey: cravings. From stress snacking and PMS cravings to navigating office treats and nighttime munchies, this conversation explores why cravings happen and how to manage them without guilt or deprivation. If you’ve ever felt stuck in the all-or-nothing cycle or wondered how to handle cravings without blowing your progress, this episode is packed with practical tips, mindset shifts, and a whole lot of real talk.
BLACK IRON RADIO EP. 253: CRAVINGS 101: WHY THEY HAPPEN & MANAGING THEM WITHOUT DEPRIVATION
Cravings, we all have them!! Ryann, Christin, and Maggie break down why cravings happen, what they really mean, and how to navigate them without guilt or restriction. From stress and under-fueling to hormone shifts and environmental triggers, the team covers it all, plus strategies for managing cravings in a sustainable, balanced way. Whether you’re craving sugar in your luteal phase or facing down a break room full of donuts, this one’s for you.
📲 Listen & Subscribe: Apple Podcasts | Spotify
Let’s talk cravings—those intense, sometimes inconvenient, urges for food that hit hard and fast. If you’ve ever found yourself deep into a pint of ice cream after a long day, or mindlessly grabbing break room donuts just because they were there, you’re not alone. Cravings are a normal part of life, but understanding them can help you respond with more awareness—and way less guilt.
What Actually Are Cravings?
At their core, cravings are a strong desire for a specific food. They can be triggered by stress, poor sleep, under-eating, hormonal shifts, or even environmental cues like walking past a bakery or seeing snacks in the office. The key? Cravings don’t mean you’re broken or doing something wrong. They’re often a sign your body is asking for something—whether that’s fuel, comfort, or a break.
Common Craving Triggers
Here’s a quick peek at some usual suspects behind cravings:
Hunger and Undereating: If you’re under-fueled, especially lacking protein or fiber, your body will scream for quick energy—aka sugar.
Stress: Emotional overwhelm can drive you to seek “comfort” foods.
Hormonal Changes: The luteal phase (hello, PMS) can spike carb cravings.
Environmental Cues: Office break rooms, holidays, and social events are prime temptation zones.
Habits and Routines: If you always reach for sweets at 9 p.m., it becomes a reinforced behavior—not necessarily hunger.
How to Manage Cravings Without Going Cold Turkey
Spoiler alert: Cutting out all your favorite foods is not the solution. Restriction breeds obsession. Here’s what the coaches at Black Iron suggest instead:
1. Slow Down and Reflect
Before diving into that bag of chips, pause. Ask yourself:
Am I actually hungry?
When was the last time I had this food?
Would a balanced snack (protein + fiber) satisfy me first?
If the craving sticks around, go for it—mindfully. Enjoy it without distraction, guilt, or rushing. Sometimes, slowing down is enough to stop the mindless munching.
2. Hydrate
You might just be thirsty. Seriously. Drink some water and wait a few minutes. You’d be surprised how often that craving settles.
3. Create a Game Plan
Want the cookie? Great. But maybe don’t keep an industrial-sized pack at home. Go out and buy one high-quality treat instead. Portion control doesn’t have to be boring—it can be empowering.
4. Upgrade, Don’t Restrict
You love lasagna? Cool—try swapping in some high-protein noodles or veggies. Craving ice cream on the daily? Keep a protein dessert in rotation for your weekday sweet fix, and save the real-deal scoop shop visit for the weekend.
5. Fuel Smart All Day
Most cravings spiral because you’re under-fueled early in the day. Don’t wait until dinner to load up on calories. Spread your meals and snacks throughout the day, prioritizing protein, fiber, and whole foods.
6. Plan for Joy
There’s room for your favorite foods, even on your healthiest days. Don’t “earn” your treats. Plan them in. Make them part of your 80/20. If you know a client lunch is happening or your partner always brings dessert on Fridays—build around it, not against it.
Final Thoughts
Cravings don’t mean you’re failing—they mean you’re human. The key isn’t avoiding them, but understanding and honoring them without spiraling into an all-or-nothing mindset. The more we slow down, stay nourished, and stay mindful, the easier it gets to manage cravings in a way that supports your goals and your joy.
Want help navigating your own cravings? Black Iron coaches work with real people (yes, even those who inhale movie popcorn like it’s a sport). We get it. You don’t have to white-knuckle your way through nutrition.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify