Set Point Science

Cravings and food noise aren't a willpower problem. They're usually two problems stacked on top of each other: not enough protein, and too many food rules.  In this episode I break down why gritting your teeth harder was never going to fix it, and the four shifts I actually use (and teach inside Set Point Restore) to quiet food noise without white-knuckling anything:  - Reality Planning - Food Neu...

I am an obese weight loss coach... and I know exactly how that sounds. In this episode of the Set Point Science podcast, I’m talking about what it means to coach weight loss from inside the process: not from the finish line, not from an after picture, and not from some perfectly polished transformation story. Because the messy middle is where weight loss actually happens. In this episode, I talk a...

I used to be very slim while following a strict whole foods plant-based diet with no added salt, oil, or sugar. And after a decade of living that way, years of coaching women through weight loss, cancer treatment, medical half-menopause, midlife, motherhood, stress, and my own healing from food noise… there are some things I will never do again to lose weight. In this episode, I’m sharing the 5 th...

My lungs forced me to slow down this week and it brought up something I see all the time in weight loss. We want the body to change on our timeline. But biology does not work that way. In this episode, I’m talking about what getting sick reminded me about food noise, impatience, sustainable weight loss, and why forcing the process often backfires.   If you’ve been feeling frustrated that your body...

I tried eating 130 grams of protein per day for 30 days. Not as a diet, not as a macro obsession, and not because I thought protein was magic. I did it because after years of trying to quiet my food noise with more discipline, more volume, more “clean eating,” and more rules, I wanted to know what would happen if I actually changed the structure of my day and made protein the anchor. In this episo...

In this episode of the Set Point Science Podcast, I’m sharing a personal body update, including why my stomach is shrinking, why my pants are fitting differently, and why I’m finally seeing signs that my body is changing in a way that feels durable instead of forced. We’re talking about the messy middle of weight loss, the part most people don’t show. The part where everyone wants to tell you what...

Do you ever feel like you’re just "lazy" or "broken" because you can’t stick to a diet? In today’s video, we’re peeling back the labels and looking at the actual psychological loop that drives our behavior with food. Whether you’re navigating menopause, taking hormone blockers, or just tired of the "white-knuckling" approach, it’s time to move upstream from the behavior and find your way to "Enoug...

If you’re trying to lose weight by forcing yourself to eat less, but you haven’t learned how to stop overeating, binge eating, emotional eating, or stress eating first, you are not failing. You’re trying to do it in the wrong order. In this episode, I’m teaching one of the core frameworks from Set Point Restore™: the MEL Framework, More, Enough, and Less. Most chronic dieters spend years swinging...

I stepped on the scale and it went UP 3 pounds again. Now what? Most of us do one of two things: restrict harder or stress eat. Both backfire. In this episode, I'm sharing exactly what I did when the scale showed I'd gained 3 pounds back, why I didn't panic, and the method that's actually changing my body from the inside out. In this episode: 👉 The two extremes that keep you stuck in the binge-re...

Have you ever had a great night out, only to have the entire mood ruined by one glance at a photo? It’s that "emergency alarm" moment: you see the angle, you see your chin, or you see a version of yourself you weren't hoping to see, and suddenly the self-loathing spiral begins. Whether it’s a candid shot at a party or a child’s innocent (but gut-punching) question about your body... In this episod...

Have you fallen into the Menopause Weight Trap? If you’ve been "doing everything right”, eating the same healthy meals and staying consistent, only to see the scale spike by a pound overnight, this video is for you. The Breakdown: Today, I’m sharing a vulnerable look at my own week: from a high-stress field trip with my twins to hitting the "Salad Wall." I’m diving into the biology of why your bod...

Most people would look at a 0.7lb weight loss and feel discouraged. But in the world of Set Point Science™, that number is a massive victory. In this episode, I’m pulling back the curtain on my "week from hell”. We’re talking broken plumbing, sick kids, a husband traveling, and a full-blown emotional breakdown. In the past, this week would have ended in a binge. This time? It ended with a 0.7lb lo...

After a surgery and salt weight spike followed by a 3.5-pound drop, Cheri explains why this isn't a "miracle" but rather the predictable result of weight defense and homeostasis. This episode breaks down the biology of "scale errors" and how choosing "boring" rhythms over rigid restriction allows the body to release weight naturally without triggering a metabolic crash. She also shares the surpris...

Have you ever had a "perfect" start to the week, only to find yourself reaching for cheese, crackers, and ice cream by Wednesday? You aren't lazy, and you haven't failed—your brain is simply speaking the language of Weight Defense. In today’s episode, I’m taking you behind the scenes of my own "inner laboratory." I’m sharing exactly how a small "sneaky diet brain" decision on Tuesday triggered a h...

Why do we let a tiny number on a scale dictate our entire mood and "success" for the week? This week, I’m pulling back the curtain on my own 0.1 lb "loss" to show you why it was actually a neurological jackpot. We’re moving from the messy, real-life "thought download" of my week into a Top-Down View of how our brains actually learn to stay in control. Who This Episode Is For: This is for the woman...

It’s time to stop the annoying polished act and get real. In this special episode, I am dropping the AI-organized scripts to speak with my raw, unedited voice about the "elephant in the room": my own 50-pound weight gain following three kids and a battle with cancer. I’m sharing exactly where I am, how "chemical menopause" has changed my brain and body, and how I am using Passive Weight Loss to re...

The "Villain" Story Ends Here: Ever notice how "self-sabotage" is the only crime where the victim and the villain are the exact same person? In this episode, we are dismantling that high-drama story and replacing it with the boring, normal biology of Weight Defense. It’s time to stop looking for a character flaw and start understanding why your brain is actually staging a "Strategic Rescue Mission...

In this episode, we’re looking at the difference between thermodynamics and biology. Most "diets" rely on the physics of a closet: if you don't eat, you'll lose weight. But your brain doesn't care about physics. It cares about survival. We cover: -- Why the "Strategic Rescue Mission" is actually a sign of a healthy brain. -- The difference between weight loss and weight defense. -- How would you f...

Why does a behavior feel so automatic, even when you’re consciously trying to change it? In this episode, we explore the real reason habits feel “sticky.” Not from a willpower perspective, but from a wiring perspective. I’ll walk you through the neuroscience of Long-Term Potentiation — the biological process that strengthens repeated neural pathways — and explain why your brain doesn’t judge behav...

There is a moment in this work where things start to get… a little weird. You step on the scale, it doesn’t show a lower number, it might even be up, and for the first time in your life, you don’t react. Instead of feeling like a victory, it feels like a Power Outage. ▪️▪️ INSIDE THE EPISODE Most of us have been conditioned to believe that "caring" looks like intensity. We think that if our heart...

In this deeply personal episode, Cheri Alberts shares the 14-year evolution of her health journey, from being a self-described “foodie,” to a dedicated Nutritarian, and finally to the founder of Set Point Science™.   If you’ve ever felt like a failure because you couldn’t sustain a “perfect” way of eating, this episode is an invitation to stop blaming yourself and start understanding your biology....

What if weight loss doesn’t happen because you try harder, but because your body finally feels safe enough to let go? In this episode of The Set Point Science™ Podcast, we explore what I call passive weight loss—not as a mindset trick or a strategy, but as a biological response that emerges when pressure drops and regulation returns. This episode is for you if: ‍• You’re exhausted by constantly ma...

Skipping meals is often framed as discipline, efficiency, or “being good.” But in the body, skipped meals register very differently. In this episode of The Set Point Science™ Podcast, we explore why skipping meals can quietly signal stress, slow regulation, and keep weight stuck, even when it feels logical or productive. This episode is for you if: • You skip meals without thinking about it, espec...

Why do the same eating patterns keep repeating, even when you know better? In Episode 4 of The Set Point Science™ Podcast, I introduce The Regulation Loop™, a simple but powerful framework that explains how thoughts, physiology, and eating behaviors continuously reinforce each other. When one part of the loop is stressed, the entire system responds. That’s why willpower alone doesn’t work, and why...

In this episode of Set Point Science™, Cheri Alberts explores why weight loss often becomes harder after years of dieting, stress, or inconsistency—and why that doesn’t mean something is wrong with you.   Rather than treating hunger, cravings, fatigue, or plateaus as problems to fix, this episode reframes them as intelligent signals from a cautious, protective system.   In this episode, we explore...