Set Point Science

Did I actually gain fat overnight after that meal? Probably not. In this episode, I’m explaining “ghost pounds”: the weight that shows up on the scale after restaurant food, a hard workout, more carbohydrates, salt, stress, poor sleep, hormones, inflammation, or just life. The number can be real without being fat. The real danger is not the temporary jump. It is the story we tell ourselves afterwa...

Sugar cravings are not always proof that you are weak, broken, or incapable of discipline. Sometimes they are a sign that your body is still looking for a meal to truly land. In this episode, Cheri shares her long history of feeling obsessed with sugar, including why restrictive diets and abstinence did not solve the problem for her. She explains the difference between being physically full and ac...

I’ve lost 15 pounds since my weight spiked on prednisone earlier this summer. What I want to talk about is that I didn’t have to go to war with myself to make it happen. The weight came off almost like a side effect of something else I was doing. I call this “passive” weight loss. In this episode, I’m talking about what passive weight loss actually means, why most weight-loss advice gets the order...

I lost another 2.2 pounds, moving from 176.4 to 174.2, even after getting sick, losing my swimming routine for a couple of weeks, and dealing with a rotating cast of eye styes. The exciting part is not just the number. It is that the plan kept working inside my real life because the food rhythm was satisfying and repeatable enough to survive disruption. In this episode, I explain how I did it. Wha...

If you keep overeating at night, the problem may not be that you cannot stop. It may be that your meals never helped your body and brain feel truly done. What you’ll learn: 🌙 Why nighttime overeating may not actually begin at night 🧠 The difference between fullness, satisfaction and satiety 🥗 Why a meal can fill your stomach without helping your brain feel done 💪 How protein, meal timing, ener...

My oncologist raised GLP-1 medication during my breast cancer follow-up, and after discussing the newer data, my health history, side effects, cost and the progress I’m currently making, we decided on a three-month test of my existing plan. My answer is not never. It is not yet. What you’ll learn: 🩺 Why my oncologist brought up GLP-1 medication after hormone-positive breast cancer 💉 Why I am not...

I lost 1.8 pounds in two weeks without going to war with my appetite...and the biggest win was realizing I did not feel like I needed a break from the protocol. After seriously considering weight loss medication, I gave my own sustainable approach one focused two-week test. I moved from 178.2 to 176.4 while eating enough, including dinner. This episode is about more than a number on the scale. It...

Avoiding certain foods gave me real stability for years...but when motherhood made those foods part of ordinary life, I discovered that stability was not the same as freedom. In this episode, I explain why having “zero interest” in a food under carefully controlled conditions doesn’t tell you how your approach will hold up when life changes; why understanding the environmental, psychological, and...

I almost started weight loss medication yesterday, but this morning I decided not to, at least not yet. My weight has been stuck around 178, and after watching my husband make easy progress on medication while I continue working so hard, I reached a real breaking point. I was frustrated. I was tired. And I was ready to change everything. But instead of making a major decision on one of my worst da...

"Eat less, move more" is wrong! It's the advice everyone gives for weight loss, and it's incomplete at best. In this episode I break down why eating less actually backfires for so many of us, and the two states your body cycles through that decide whether it lets go of weight or holds onto it.   What you'll learn:   ■ Why "just eat less" can create the exact instability that leads to cravings, gra...

The video you keep asking me for: what I actually eat in a day, protein and all. Not a camera-ready highlight reel, the real rotating meals that keep my cravings quiet and my energy steady while I'm still doing life with kids, medication timing, and zero interest in a perfect plate. LINKS MENTIONED (AFFILIATE) —> Koia brand plant-based protein shakes Butcher Box (get one free month plus ground...

I lost 10 pounds in 21 days, and it started with my weight going up. This episode is about what almost happened to my head in the middle of the setback, not just the number. What you'll hear: Why the weight gain wasn't fat overnight (hello, prednisone number three this year) The two psychology traps that turn a normal setback into a permanent belief about your body My actual year: five setbacks, i...

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...