01
Why you crave sugar (it's not willpower)
The blood sugar rollercoaster, cortisol spikes, and gut bacteria that drive cravings — understanding the physiology behind the urge is the first step to breaking the cycle.
Sugar: Stop Craving and Crashing
Get Off the Blood Sugar Rollercoaster for Good
Sugar cravings are not a willpower problem. They're a blood sugar problem, a gut bacteria problem, and a hormone problem — often all three at once. When you understand what's actually driving the craving, you can address it at the root instead of white-knuckling through it every afternoon.
Who this is for:
Women stuck in the cycle of craving sweets, eating them, crashing, and craving again — especially in the afternoon or the week before their period. If you've ever felt like your sugar intake is out of your control, this guide explains why and gives you the food-based tools to change it.
Important: Please Read Before Proceeding
The information and recommendations contained in this resource are provided for general educational and informational purposes only. They are intended for generally healthy adult women and do not constitute medical advice. Ash Bott is a clinical nutritionist, not a medical doctor.
Nothing in this resource is intended to replace the advice of your GP or specialist, and it should not be used to self-diagnose or as a substitute for professional medical care. If you have any concerns about your health, please consult a qualified healthcare practitioner.
Before starting any new supplements, or making dietary or lifestyle changes, please speak with your doctor, particularly if you have a diagnosed medical condition, are taking any medications, or are receiving other treatments.
If you are pregnant or breastfeeding, or if you have a diagnosed health condition, the general recommendations in this resource may not be suitable for you. Please book a 1:1 consultation to assess whether this resource is appropriate for your individual circumstances before proceeding.
What's inside:
- 01 Why you crave sugar (it's not willpower): The blood sugar rollercoaster, cortisol spikes, and gut bacteria that drive cravings — understanding the physiology behind the urge is the first step to breaking the cycle.
- 02 The blood sugar balancing framework: How protein, fat, and fibre at each meal stabilise glucose levels throughout the day and end the pattern of craving, eating, crashing, and craving again.
- 03 Hormone-aware eating in the luteal phase: Progesterone increases glucose sensitivity in the week before your period, making premenstrual sweet cravings physiological, not emotional. Here's how to support your body during that window.
- 04 Gut bacteria and sugar signals: Certain bacterial species feed on sugar and send craving signals directly to the brain via the gut-brain axis. Rebalancing the microbiome shifts the drive from within.
- 05 Five satisfying sweet treat recipes: Real food recipes that satisfy the craving without triggering the crash — built around ingredients that support blood sugar stability rather than undermining it.
- 06 Free audiobook included: The full guide in audio format so you can absorb it on walks, commutes, or whenever reading isn't practical. Same content, no screen required.
Written by Ash Bott, Nutritionist
The craving isn't a flaw in your character. It's a signal from your body asking for something specific — and once you know what that is, you can actually give it what it needs.
What's driving your cravings — and how to stop them
02
The blood sugar balancing framework
How protein, fat, and fibre at each meal stabilise glucose levels throughout the day and end the pattern of craving, eating, crashing, and craving again.
03
Hormone-aware eating in the luteal phase
Progesterone increases glucose sensitivity in the week before your period, making premenstrual sweet cravings physiological, not emotional. Here's how to support your body during that window.
04
Gut bacteria and sugar signals
Certain bacterial species feed on sugar and send craving signals directly to the brain via the gut-brain axis. Rebalancing the microbiome shifts the drive from within.
05
Five satisfying sweet treat recipes
Real food recipes that satisfy the craving without triggering the crash — built around ingredients that support blood sugar stability rather than undermining it.
06
Free audiobook included
The full guide in audio format so you can absorb it on walks, commutes, or whenever reading isn't practical. Same content, no screen required.
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Rachel, Apr '26
Working with Ash over the last 10 months has been life changing. For the first time in 20 plus years I finally understand my body as an ever changing woman and what it is trying to tell me, and with Ash's kind, thoughtful and holistic guidance she has taught and equipped me with so much wonderful knowledge to confidently take care of myself and finally listen to my body. She takes the time to listen and consider where you are at in your life in a totally nonjudgemental way that you feel safe to share everything because you know she is going to put you on the right path and reassure you when you are doubting the long and unfortunately slow process of healing yourself. I am so glad I decided to trust my 'gut' (pun intended) and book the consult with Ash as I wouldn't be where I am today without her continued support and care!
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I first contacted Ash after I ended up in hospital on the night of my birthday last year (not from drinking too much unfortunately), because of Ileitis (inflammation of a part of my small intestine). It come completely out of no where and had no idea where to start. Ash helped me break down my symptoms, we investigated further through a stool sample and come to find I had a parasite and slight imbalance in my gut micorbiome. She guided me and helped me change my eating habits (only slightly), added in some vital supplements, and it was amazing the changes I noticed in my body - mentally and physically. I've always been an active and healthy conscious person, but I dropped fat, built muscle quicker than I ever had before, and started to heal my gut. It was no surprise being at one of the healthiest phases of my life, we fell pregnant straight away. Now I have the privilege of going through my second pregnancy with Ash guiding me once again and helping me optimise my gut health, and subsequently my bub's too with all the crazy hormonal and physical changes.