In this episode, Clarissa and Dr. Jessie Hehmeyer discuss the root causes of cravings and why an all-or-nothing approach to managing weight is ineffective. Dr. Jessie Hehmeyer is the physician founder of Well Empowered, where she practices heart-centered, data-driven functional medicine.Dr. Jessie identifies five common causes of cravings: being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and environment. Dr Jessie provides practical tips for addressing each cause, such as starting the day with a protein and fat-centric breakfast, improving sleep quality, addressing nutrient deficiencies, finding alternative ways to cope with emotions, and creating a supportive environment. In this conversation, Dr. Jessie Hehmeyer and Clarissa discuss various strategies for managing cravings and maintaining a healthy lifestyle during menopause. We explore the role of hormones, sleep, and nutrition in managing cravings and the importance of finding a middle ground and avoiding an all-or-nothing approach. Dr. Hehmeyer emphasizes the need for self-care and self-compassion and encourages listeners to ask themselves, 'What is my best game right now?' to make choices that support their health and well-being.Takeaways* Cravings can be caused by being on the blood sugar roller coaster, insufficient sleep, insufficient nutrients, emotions, and the environment.* Starting the day with a protein and fat-centric breakfast can help stabilize blood sugar and reduce cravings.* Improving sleep quality can reduce cravings by regulating appetite and stabilizing blood sugar levels.* Addressing nutrient deficiencies through lab tests and supplementation can help reduce cravings.* Finding alternative ways to cope with emotions can reduce emotional eating and cravings.* Creating a supportive environment by keeping healthy foods easily accessible can help reduce cravings. Low progesterone and GABA supplementation can help support sleep during menopause.* Improving sleep hygiene, such as reducing electronic use before bedtime, can enhance sleep quality.* Finding a middle ground and avoiding an all-or-nothing approach to nutrition and exercise is key to long-term success.* Self-care and self-compassion are essential for managing cravings and maintaining a healthy lifestyle.* Asking oneself, 'What is my best game right now?' can help make choices that support overall health and well-being.Connect with Dr Jessie Hehmeyer https://wellempowered.comGet your copy of my new book Beyond Hormones: 7 Holistic Ways to Thrive Through Menopause here https://bit.ly/49XBI1a Get full access to Heart of Menopause at clarissakristjansson.substack.com/subscribe