Set Point Science

Cheri Alberts
  • 5.0 (5)
  • Nutrition
  • Updated Weekly

The Set Point Science Podcast explores the science behind how your body and brain regulate weight, for good. Hosted by Cheri Alberts, this podcast draws from neuroscience, psychology, physiology, and real-world coaching to explain why weight loss stalls, why forcing never works, and how calm, consistent nourishment allows the body to release weight naturally. No tracking. No extremes. No fighting your body. Just science, understanding, and a gentler way forward.

  1. 18h ago

    Cheri Weight Update: I’m Down 1.8 Lbs...Here’s What Happened After I Almost Gave Up (Ep33)

    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 is about discovering that calm, repeatable weight loss may finally be possible without extreme restriction, punishing exercise, or white-knuckling my appetite. What you’ll learn: - Why I decided not to begin weight loss medication immediately - What I tested during this two-week personal experiment - Why I temporarily paused heavy weightlifting and increased gentler cardio - How eating more protein earlier in the day affected my hunger and satisfaction - Why not skipping dinner became an important part of making the plan sustainable 🍔 Want the homemade burger buns and chicken burgers with caramelized onions from this episode? Get both recipes here: https://setpointscience.com/recipes 📞 Would you like help creating your own sustainable meal plan? Book a free 15-minute Two-Step Call with me: https://setpointscience.com/twostep Connect with me: 📸 Instagram: https://instagram.com/setpointscience 💬 Facebook: https://facebook.com/setpointscience 🎵 TikTok: https://tiktok.com/@setpointscience 🌐 Website: https://setpointscience.com Hashtags: #SetPointScience #EnoughFirst #WeightLossUpdate #SustainableWeightLoss #MidlifeWeightLoss #WeightLossAfter40 #FoodNoise #Hunger #Appetite #FlexibleEating #Protein #WalkingForWeightLoss #CheriAlberts

  2. Aug 11

    I’m Finally Free Around Food. Are You Actually Free Around Food, or Just Never Around It? (Ep32)

    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 practical conditions shaping your eating is not “making excuses”; and why real food peace is a flexible, portable strategy that can survive birthdays, vacations, stress, family life, and actual Tuesday afternoons. What you’ll learn: Why avoidance can create genuine stability without necessarily building flexibility How to tell whether your food peace is portable or dependent on tightly controlled conditions Why understanding the conditions behind a behavior is not “making excuses” What changed when my old nutritarian strategy had to meet motherhood and family life How all-or-nothing food rules can turn one difficult moment into an emergency Why food identity can make another person’s choices feel threatening What a calmer, more adaptable relationship with food can look like in real life Get the free Gentle Weight Loss Starter Guide: https://setpointscience.com/podcastguide Connect with me: Instagram: https://instagram.com/setpointscience Facebook: https://facebook.com/setpointscience TikTok: https://tiktok.com/@setpointscience Website: https://setpointscience.com Hashtags: #SetPointScience #FoodFreedom #FoodPeace #FlexibleEating #FoodNoise #BingeEatingRecovery #WeightLossAfter40 #MidlifeWeightLoss #CheriAlberts

  3. Aug 4

    I Almost Started Weight Loss Medication Yesterday... Here’s What I Did Instead (Ep31)

    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 days, I waited until morning. That gave me enough space to see what was actually happening and recognize two important pieces of my own weight-loss puzzle that I had been missing. In this episode, I’m sharing the whole messy story, including: • What made me seriously consider weight loss medication • The medication effects that made me hesitate • Why heavy weightlifting did not create the weight loss I expected • Why I’m no longer forcing myself to reach 10,000 steps • The old dieting pattern I caught myself repeating • What happens when I eat enough protein earlier in the day • Why deciding my meals ahead of time matters so much • The exact food and exercise experiment I’m running for the next two weeks • What I’ll do if this plan still doesn’t create sustained weight loss This is not a polished before-and-after story told once everything has worked out. This is the real middle. I’m navigating plantar fasciitis, recurring lung issues, three children, work, summer break, conflicting advice, and a body that does not respond well to generic weight-loss rules. Taking a long time does not necessarily mean you’re failing. Sometimes it means you’re doing the actual work of discovering what your body and your real life can sustain. 💬 Tell me in the comments: What does a realistic weight-loss approach look like for you? Not the strictest plan you could temporarily force yourself to follow. What food and movement could you genuinely continue doing as part of your normal life? Want help building your own realistic meal plan? Book a free 15-minute Two-Step Call with me. We’ll create a simple meal plan based on your preferences, history, schedule, and current life. Then we’ll decide whether Restore, private coaching, or another next step makes sense for you. Book your free Two-Step Call: https://setpointscience.com/twostep Follow Set Point Science: Instagram: @setpointscience TikTok: @setpointscience Facebook: Set Point Science YouTube: @setpointscience Website: https://setpointscience.com #WeightLossMedication #MidlifeWeightLoss #GLP1 #SustainableWeightLoss #WeightLossJourney #FoodNoise #ProteinForWeightLoss #SetPointScience

  4. Jul 28

    ”Eat Less, Move More” to Lose Weight is Wrong! (+Restore is Open NOW!)

    "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, grazing, and late night overeating ■ The difference between what I call storage mode and release mode ■ Two real Restore member stories: one about catching a shame spiral before it started, one about building something sustainable around real physical limitations ■ My own recent realization about a subconscious "skip dinner" habit I didn't even know I was still running   ■■■■■ Set Point Restore, my coaching membership, is open for enrollment this week only. Doors close Friday, July 31st, and won't reopen until October. Join in the first three days (by Wednesday, July 29th at 9:00 PM Mountain) and you'll also get 4 bonus PDFs I've never published anywhere else. Full details and enrollment: setpointscience.com/restore ■■■■■   Instagram: instagram.com/setpointscience TikTok: tiktok.com/@setpointscience   I'm Cheri Alberts: weight loss coach, breast cancer survivor, mom of three. This is the Set Point Science podcast.

  5. Jul 21

    What I Eat in a Day Now (Real Meals, More Protein, No Rules)

    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 beef for life):  • https://www.butcherbox.com/discount/EGTB-2573-CDPH?referral • https://www.butcherbox.com/discount/EGTB-1365-NRLP?referral • https://www.butcherbox.com/discount/EGTB-9111-GCVU?referral • https://www.butcherbox.com/discount/EGTB-8874-FDSP?referral • https://www.butcherbox.com/discount/EGTB-1220-PXBL?referral What you'll learn: • Why I don't eat the same meal every day on purpose, and the actual reason my brain gets "sick" of foods after a while • How I time a daily medication around protein so I don't end up nauseous • What "rolling prep" actually looks like day to day (it's not a Sunday meal-prep marathon) • My real breakfast, lunch, and dinner rotation, including where I get lazy on purpose Want a meal plan built around your actual life instead of someone else's? Free 15-minute Two-Step Call with me: setpointscience.com/twostep Instagram: instagram.com/setpointscience
TikTok: tiktok.com/@setpointscience I'm Cheri Alberts: weight loss coach, breast cancer survivor, mom of three. This is the Set Point Science podcast.

  6. Jul 14

    I Lost 10 Pounds in 21 Days and It Started With a Setback, Not a Plan

    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, including a hysterectomy and three rounds of prednisone A weird two-day shift in a craving I've had for years Free 60-second food noise quiz, no email required: setpointscience.com/foodnoise Instagram: instagram.com/setpointscience TikTok: tiktok.com/@setpointscience

  7. Jul 7

    How to Stop Food Noise, Constant Cravings, and Hunger Without Using Willpower

    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 Neutralization - Hunger + Fullness Retraining - Gentle Nighttime Hunger I also get into what it was actually like navigating this while on prednisone, a medication that's a documented appetite-wrecker, and why the goal was never perfection, just a rhythm solid enough to hold up when life doesn't cooperate.  If you want help figuring out where your own food noise is coming from, I've got room for one more private client right now.  Free 15-minute Two-Step Call: setpointscience.com/twostep  I'm Cheri Alberts: weight loss coach, breast cancer survivor, mom of three. This is the Set Point Science podcast.

  8. Jun 30

    I Am An Obese Weight Loss Coach. Wait, What?!

    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 about: Why I’m using the word “obese” plainly, not dramatically Why BMI and body composition both matter, but neither tells the whole story Why I don’t believe you need an “after picture” to be credible What real motivation actually comes from Why complicated lives need sustainable weight loss methods Why I teach steadiness, satiety, and lowering food noise instead of punishment or perfectionism If you’re in the middle too, beginning again, trying again, figuring it out again, or somewhere you don’t even have a name for yet, this episode is for you. How loud is your food noise? Take my free Food Noise Quiz: https://setpointscience.com/foodnoise Subscribe for more conversations about quieting food noise, building real satiety, and creating weight loss that can survive your actual life. Until next time: you don’t have to wait for the after picture to tell the truth. Start where you are. That’s where the work begins. ‍ #obeseweightlosscoach #foodnoise #sustainableweightloss #midlifeweightloss #weightlossjourney ‍

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About

The Set Point Science Podcast explores the science behind how your body and brain regulate weight, for good. Hosted by Cheri Alberts, this podcast draws from neuroscience, psychology, physiology, and real-world coaching to explain why weight loss stalls, why forcing never works, and how calm, consistent nourishment allows the body to release weight naturally. No tracking. No extremes. No fighting your body. Just science, understanding, and a gentler way forward.

Information

  • Creator
    Cheri Alberts
  • Years Active
    2025 - 2026
  • Episodes
    34
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Set Point Science

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