Catalog Community Calendar Sign In Shop

These 10 steps helped me stop the SUGAR CRAVINGS that were ruining all my good nutrition intentions!

I have the action steps written below but if you would like to listen to the chat I did in the Midlife Mayhem Facebook group click the button below. If you are not in the group just request to join so I can accept you

SUGAR CRAVING CHAT

💥 1. Start Your Day with Protein

Begin breakfast with at least 25–30g of protein (e.g. Greek yogurt, eggs, or a protein smoothie).
👉 This stabilises blood sugar and reduces mid-morning energy crashes that trigger sugar cravings.

🥦 2. Add Fibre to Every Meal

Fibre slows digestion and helps balance glucose levels.
Aim for 25g per day add chia seeds to porridge, swap white bread for wholegrain, and include plenty of vegetables.

💧 3. Hydrate Before You Snack

Cravings are often dehydration in disguise.
Have a glass of water or herbal tea, wait 10 minutes, then see if you still want the sugar.

😴 4. Prioritise Restful Sleep

Lack of sleep raises ghrelin (hunger hormone) and lowers leptin (fullness hormone), which fuels cravings.
Create a bedtime ritual dim lights, avoid screens, and aim for 7–8 hours.

🧘‍♀️ 5. Tame Stress Before It Hits You

Cortisol spikes during midlife increase sugar cravings.
Try walking, stretching, breathwork, or 10-minute meditations to bring your body back into calm.

🥑 6. Balance Every Meal

Follow the protein + healthy fat + fibre formula.
For example: omelette with veggies and avocado, or cottage cheese with berries and seeds.
When your meals are balanced, your blood sugar and mood stay steady.

🚫 7. Watch Hidden Sugars

Menopausal women are more sensitive to glucose fluctuations.
Check labels for words like “syrup,” “juice concentrate,” or “maltose.”
You’ll be surprised how often they sneak into yogurts, sauces, and “healthy” snacks.

🧠 8. Retrain Your Taste Buds

Cut back gradually. Start by reducing sugar in coffee, or swapping chocolate for dark chocolate or berries.
Within two weeks, your taste buds will reset and your body will thank you.

🚶‍♀️ 9. Move When Cravings Hit

Craving something sweet after dinner? Take a 10-minute walk or stretch instead.
Movement increases dopamine and serotonin the same feel-good chemicals sugar gives you, without the crash.

💜 10. Find Emotional Substitutes

Often, cravings aren’t about sugar they’re about comfort, reward, or stress relief.
Ask yourself: “What do I actually need right now?”
Maybe it’s a bath, a chat, or 5 quiet minutes not a biscuit.

Get your 7-day FREE TRIAL now!

FREE TRIAL here!

The Midlife Mayhem Method

It's time to find the STRENGTH in the storm!

4 week programme - starting Monday 6th October

What is
The Midlife Mayhem Method?

The Midlife Mayhem Method is a 4-week transformational challenge inside the Cara Fitness app, created exclusively for women navigating perimenopause and menopause. Together, we’ll be working from the

4 key pillars of midlife health nutrition, movement, stress, and sleep to give you the tools your body truly needs for optimum results. With a detailed workbook to guide you step by step, you’ll combine

15-minute daily workouts, easy-to-follow meal plans, high-protein recipes, and proven lifestyle strategies to reduce symptoms, balance hormones, and finally feel in control again. Add in live coaching with Cara each weekday, plus community support and accountability, and this isn’t just another plan it’s a complete mind, body, and lifestyle reset to help you

feel like yourself again.

Why Midlife Women Need
The Midlife Mayhem Method

💪 It is Time to Break Free From Menopause Symptoms

The Midlife Mayhem Method is about breaking free from the symptoms and beliefs that hold you back, and showing yourself what’s possible when you focus on the 4 pillars of midlife health: nutrition, movement, stress, and sleep.

🌸 Reclaim Your Strength and Confidence

This isn’t about six-packs or bikini goals. It’s about standing taller, feeling powerful in your body, and knowing you’re doing something for you. Strength training is the ultimate act of self-care and you’re going to feel it.

🧠 Combat Muscle Loss and Weight Gain

In midlife, we naturally lose muscle and gain fat unless we do something about it. These next four weeks are your toolkit to reverse that trend. With weights, we fight back, speed up metabolism, and feel better in our skin.

☀️Focus On What Really Works

Stop the hours of cardio and random workouts. Our plan gives you short, targeted sessions that build real strength. It’s simple, effective, and proven to help women in midlife feel stronger, leaner, and more energised.

🎯 Navigate Midlife with Power Not Panic

Hormones might be shifting, but that doesn’t mean you’re out of control. Strength training helps manage symptoms like low energy, weight gain, and mood swings giving you a solid anchor through the chaos.

👥 Find Your Community (and Me!) Right Here

You’re not doing this alone. Join a powerful community of midlife women who get it. I’ll be right there with you cheering you on, showing you the way, and proving we’re stronger together.

What You'll Experience in 4 Weeks of the MIDLIFE MAYHEM METHOD

15-minute workouts

You will be focusing on building muscle to support bone density and fight age-related loss.

Focusing on the 4 pillars

Learning why each of the pillars of nutrition, movement, stress and sleep will help you reduce your menopause symptoms.

Real Progress You Can Feel

Watch your strength, energy, and confidence grow week by week. Even if you are just starting out, you will be shown how to progress at your own pace.

Support Every Step

Join our incredible worldwide community of women, all ready to support you and cheer you on.

Stronger Muscles, Stronger Bones

We’ll focus on building muscle to support bone density and fight age-related loss.

NOT MENOPAUSAL?

Even if you are pre or post menopausal this plan we most definitely benefit you.

Get started for free now

7-Day FREE Trial NOW

I'm NOT missing this!

What To Expect

Smart, Effective Workouts

A mix of strength training, sculpting and conditioning

How to workout safely at home

Learn the correct techniques and build your confidence

Simple Nutrition Tips

Balance blood sugar to avoid stress spikes and crashes that lead to cravings and weight gain.

Finding the YOU again in the mayhem of midlife!

Discover how AMAZING you can feel!

Is This Plan For You?

If you're a midlife woman ready to feel stronger, more energised, and more confident in your body without spending hours in the gym this is 100% for you. If you're willing to show up for just 15 minutes a few times a week and follow a plan that works with your changing body, then welcome you're in the right place.
But if you’re after a quick fix, intense diet plan, or workouts that leave you wrecked, this might not be the right fit. We’re all about building lasting strength, not burning out.

Start Your Cara Fitness Journey Today

Get 7 Days free and join us for EMBRACE & EMPOWER

JOIN NOW!

Your workouts, planned for you.

Workout schedule curated with the midlife woman in mind.. check out what we have lined up!