Warm Soups, Pumpkin Spice, and Cravings You Can’t Shake: Understanding Fall Comfort Food Cravings After 35
Fall Comfort Food Cravings After 35
Wondering, "Why am I craving comfort food in the fall during perimenopause?" Let's go over how you can balance hormones, energy, and emotions while still enjoying the cozy foods you love.
It’s that time of year again…
The mornings are crisp, the sweaters are out, and suddenly your body is asking for warm soups, pumpkin spice, and something cozy.
You’re not imagining it, your cravings really do shift with the season.
And if you’ve found yourself wondering, “Why am I craving comfort food in fall during perimenopause?”, you’re not alone with that thought.
I know you’re doing all the “right” things, eating clean, staying active, managing stress, yet your energy dips, the scale feels stubborn, and you’re reaching for more bread, pasta, or sweet treats than usual.
That can be frustrating and almost like your body is sabotaging you.
The truth: your body isn’t sabotaging you. It’s sending signals.
Let’s decode what it’s trying to say and how to find balance, without restriction or guilt.
In this article, we'll be covering the following:
What foods actually support hormone balance and energy in fall?
How can mindfulness or self-care help with emotional eating this season?
Why does cold weather make me want warm, heavy foods?
When temperatures drop and daylight fades earlier, your body naturally seeks warmth and stability.
Your metabolism shifts slightly, your serotonin levels drop, and your body looks for ways to feel comforted and grounded.
That’s why soups, stews, and creamy dishes suddenly sound irresistible.
They’re not bad, in fact, your body’s craving for warmth is wise. The key is noticing how you’re satisfying that craving.
Instead of grabbing quick sugary fixes, think about building warmth through slow-cooked, nutrient-rich meals that feed both your body and your mood.
👉 Try this: A hearty lentil soup with root vegetables, olive oil, and fresh herbs. It’s grounding, nourishing, and supports stable blood sugar, with no crash an hour later.
What are healthier ways to satisfy comfort food cravings?
Comfort food doesn’t have to mean unhealthy food.
It’s about comforting yourself consciously.
Here are a few ways to honor those cravings without overdoing it:
Warm up, don’t fill up. Try sipping herbal teas like cinnamon or rooibos after meals to satisfy that “something sweet” feeling.
Add texture and spice. Crunchy roasted chickpeas or spiced nuts can replace chips or processed snacks.
Bake smarter. Try pumpkin muffins with protein or baked apples with cinnamon and nut butter instead of processed desserts.
The goal isn’t to fight cravings, it’s to understand what’s beneath them. Sometimes, it’s not hunger at all. It’s fatigue, overstimulation, or even a need for emotional warmth.
What foods actually support hormone balance and energy in the fall?
If your cravings, fatigue, and mood feel all over the place, your hormones may be playing a role.
During perimenopause, your body becomes more sensitive to blood sugar swings, and that can fuel both physical and emotional cravings.
To balance things out, focus on these fall-friendly foods:
Protein at every meal (think eggs, salmon, lentils, or Greek yogurt) to keep blood sugar stable.
Healthy fats like avocado, olive oil, and nuts for mood and hormone support.
Fiber-rich carbs like roasted sweet potatoes, quinoa, and oats to satisfy that cozy carb craving without the crash.
Seasonal produce like pumpkin, squash, beets, and apples for color, nutrients, and grounding energy.
The goal isn't restriction, but to add real food that supports your real life and where your body is now.
How can mindfulness or self-care help with emotional eating this season?
When we’re tired, overstimulated, or emotionally stretched, it’s easy to turn to food for comfort.
Especially in fall, when schedules ramp up and light fades early, our nervous systems crave stability.
A few small practices can make a big difference:
Step outside for 5 minutes of fresh air before you reach for food.
Try a short evening stretch or yoga session to reset your mind.
Keep a “pause practice” one deep breath before every bite.
You’ll find that comfort comes from presence, not pressure.
FAQs: Supporting Your Body and Mind This Fall
Can yoga really help reduce my cravings and stress, or do I just need more willpower?
Yoga helps calm your nervous system, which often quiets the “false hunger” that comes from stress. A few slow, grounding poses or breathwork moments can help your body shift from craving mode to calm.
Are there essential oils that can help me manage emotional eating or support my energy this time of year?
Yes! Citrus oils like wild orange or grapefruit can lift energy and mood, while grounding oils like frankincense and cedarwood support stability. Diffuse them during the afternoon slump or before dinner.
I’ve been eating healthy and exercising, but my energy and cravings still feel off. How can health coaching help me get back on track?
Personalized health coaching looks beyond what you’re eating. We uncover the patterns, stressors, and hormone changes driving the cravings so you can feel balanced and in control again, without another strict plan.
You can have cozy comfort without losing control
The fall season invites reflection, warmth, and rhythm, not restriction.
Your cravings are not a lack of willpower. They’re a message that your body wants grounding, nourishment, and care.
You can have the pumpkin spice latte and the energy to enjoy your day, too. 💜
Because you deserve to feel at home in your body, in every season.
To your energy (the kind that lasts),
Mary Louise 💜💪
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
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