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Ep 58: 4pm Pantry Raids, Wine & Perimenopause: Your Most-Asked Questions Answered

Why are you always hungry, even in a calorie deficit? Why do the 4pm cravings hit so hard? In this Q&A episode, I'm answering the questions you send me every single week, with honest, practical answers on low carb eating, blood sugar balance, alcohol and weight loss, intermittent fasting for women, perimenopause weight gain, bloating, and how to lose fat without losing muscle. I also share my simple 80/20 approach to weight maintenance, the one I've used for 25 years as an emotional eater.

What You'll Learn

  • How to stay fuller for longer with protein, healthy fats, fibre, sleep and slower eating
  • Why 4pm sugar cravings are a blood sugar signal, not a willpower problem
  • My go-to high-protein snacks when you're out and about
  • Why alcohol slows weight loss for days after the drink itself
  • Who intermittent fasting suits, who it doesn't, and why an earlier eating window can work better
  • Why the old tricks stop working in perimenopause, and the two things to prioritise
  • Simple fixes for bloating on a low carb diet
  • How to lose fat, keep muscle and stay steady in maintenance

Key Moments

  • The 4pm pantry moment, and why it isn't about willpower
  • Why sleep is one of the most underrated hunger tools there is
  • The blood sugar roller coaster behind the afternoon crash
  • My grab-and-go snack list for busy days
  • What alcohol does to insulin, appetite and sleep the next day
  • Fasting plateaus, and why I suggest eating earlier in the day
  • Oestrogen, insulin and belly fat in perimenopause
  • My own experience with IBS and why less fibre helped my gut
  • The 95/5 rule for fat loss and the kinder 80/20 for maintenance

One Action to Start Now

Pick the question that sounds most like you, and do one thing this week. If you're always hungry, add an extra palm of protein to your breakfast tomorrow. If it's the 4pm pantry raid, make tomorrow's lunch bigger with more protein and healthy fat. You don't have to be perfect. You just have to start.

Got a burning question? Email me and I'll answer it in my next questions episode.

Connect With Me

Find out more about Why Weight Academy at whyweightacademy.com