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. 2d ago

    I’m a Weight Loss Coach: 5 Things I’ll NEVER Do To Lose Weight Ever Again

    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 things I’m done doing forever for weight loss: Using fasting or strict challenges as my main weight loss strategy Forcing myself through plant-based, no-flavor suffering Rearranging my entire social life around food rules Pretending my real life circumstances don’t matter Chasing fast weight loss at the expense of food peace Because if a weight loss method makes you more isolated, more obsessed, more disconnected, or more afraid of food, it is not actually healing the root problem. I still want weight loss. I still care deeply about my health. But I’m no longer willing to trade food peace, self-trust, social connection, or real-life sustainability to get there faster. ‍ If food noise is one of the biggest things you’re trying to understand right now, take my free Food Noise Quiz here: 👉 setpointscience.com/foodnoise You’ll get your result right on the page: *no email required Question for you: What is one thing you are no longer willing to do to lose weight? Not because you’re giving up, but because you finally know better? #FoodNoise #MidlifeWeightLoss #SetPointScience #WeightLossForWomen #FoodPeace #SustainableWeightLoss #ProteinFirst #EmotionalEating #WeightLossMindset #WomenOver40

    16 min

  2. Jun 16

    I Couldn’t Breathe, Couldn’t Exercise, and Had to Learn This Weight Loss Lesson Again

    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 isn’t moving fast enough, this one is for you.   Get the Gentle Weight Loss Starter Guide: https://setpointscience.com/podcastguide   Join the Restore waitlist: https://setpointscience.com/restore

    7 min

  3. Jun 9

    I Tried Eating 130 g of Protein for 30 Days: Here’s What Happened to My Food Noise

    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 episode, I’m talking about why I chose 130 grams and what surprised me most about the experiment: not muscle soreness, not workouts, not even fullness, but how much quieter my brain felt around food. In this episode: - Why I chose 130 grams of protein per day - Why “eat more protein” was too vague for me - How my years in low-protein, high-volume eating shaped my hunger signals - What happened to my food noise when protein became the anchor - Why fullness and satisfaction are not always the same thing - How this experiment changed the way I think about cravings, discipline, and “enough” If food noise has made you feel broken, out of control, or like you just need more discipline, I hope this episode gives you a different way to think about it. You’re not broken. You may just be under-supported.   ✨ Sign up for a free Two Step Call with me: https://www.setpointscience.com/twostep   ✨ Get the Gentle Weight Loss Guide PDF https://www.setpointscience.com/youtube-guide

    18 min

  4. Jun 2

    My Tummy's Getting Smaller! Cheri Body Update | Durable Weight Loss

    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 you “should” do, but you’re the one who has to find the method that can actually survive your real life. Quick weight loss is not the same as durable weight loss. In this episode, I talk about: • Why the tortoise’s way is actually the fast way • Why diet tangents keep people stuck for years • Why “just go on a diet” is not always helpful advice • What I mean by Enough First • Why we have to master not overeating before chasing weight loss • How food noise, emotional eating, boredom eating, procrastination eating, and stress eating keep the body in the fight • Why peace with food is the deeper goal underneath weight loss • How my body is changing even though the scale is moving slowly • What women inside Restore are experiencing as food becomes less charged and less urgent The goal is not to become better at fighting yourself. The goal is to become someone who can live around food peacefully, recognize enough, stop without a battle, and lose weight from a much steadier place. ‍ If you want to stop chasing tangents and start building a calmer, more durable way to lose weight, I’d love to talk with you. Book your free 15-minute Two-Step Call here: https://setpointscience.com/twostep On the call, we’ll look at two things: First, what’s keeping you stuck right now, whether that’s food noise, overeating, emotional eating, constant restarting, or weight that won’t move. Second, what your next step should be based on your real life, your patterns, and the kind of support you may need.   Learn more about Set Point Science: https://setpointscience.com   Listen to the Set Point Science Podcast: https://setpointscience.com/podcast   #SetPointScience #DurableWeightLoss #FoodNoise #EmotionalEating #WeightLossAfter40 #EnoughFirst #SetPointRestore #CheriAlberts ‍

    14 min

  5. May 26

    You Are Not Lazy: The Psychological Pattern Keeping You From Weight Loss

    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 "Enough Land." We’ll explore how your practiced stories create the emotional states that lead to your current eating patterns, and how neurological rewiring can make a donut feel as neutral as a calculator. What You’ll Learn: -- The "Regulation Loop": Situation, Story, State, Pattern, and Result. -- Why working on behavior alone never works long-term. -- How to find "Enough Land", the neutral state where food loses its power. -- The difference between discipline and neurological rewiring. -- A look at the three main tools we use inside Set Point Restore: Reality Planning, Food Neutralization, and more. Timestamps: 0:00 - The labels we use: Lazy, Broken, Addicted 1:15 - It’s not a fact, it’s a practiced story 2:30 - The Regulation Loop: Moving upstream from behavior 3:45 - Breaking down the loop (Workout & Trigger food examples) 5:10 - Weight loss after 40 and cancer treatment 6:30 - Why we get trapped in the "More/Less" cycle 8:00 - Welcome to "Enough Land": The neutral zone 9:45 - Discipline vs. Neurological Rewiring 11:00 - The "Calculator" Test: Making food boring 12:30 - 3 Tools for change: Reality Planning & Food Neutralization Connect With Me: Follow on Instagram: https://www.instagram.com/setpointscience Learn How to Make These Things Stick: https://www.setpointscience.com/restore Take the free Weight Defense Test: Ready to see how your body is defending its weight? https://www.setpointscience.com/test ‍

    12 min

  6. May 19

    You’re Trying to Lose Weight in the Wrong Order [The MEL Framework]

    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 between “More Land” and “Less Land,” overeating, panicking, restricting, rebelling, and starting over again. But sustainable weight loss does not begin with forcing yourself into Less. It begins with learning Enough. Enough is the calm, neutral, peaceful place where food stops feeling urgent, chaotic, or emotionally loaded. And once you learn how to live in Enough, gentle weight loss can start happening more passively, without calorie counting, extreme restriction, or constant food tracking. In this video, you’ll learn: • Why overeating and restriction create the chronic dieting pendulum • Why “just eat less” doesn’t work when your nervous system is overwhelmed • What More, Enough, and Less mean inside the MEL Framework • Why maintenance is not what you do after weight loss, it’s what makes weight loss possible • How learning Enough can create calmer, more sustainable fat loss • Why stopping overeating first can make weight loss feel easier, safer, and less forceful Take the 60-second Weight Defense Test: https://setpointscience.com/test Join Set Point Restore™: https://setpointscience.com/restore   Comment below: Which zone have you been living in lately, More, Enough, Less, or the pendulum between them?   Until next time, remember: the key to sustainable weight loss isn’t learning how to lose weight. It’s learning how to live in Enough first.   00:00 Stop Skipping Steps 00:19 What Is MEL 01:46 Why Diets Fail 02:59 Set Point Defense 04:11 More Land Explained 04:47 Enough Land Calm 05:40 Less Land Done Right 06:51 Break The Pendulum 08:18 Enough Before Weight Loss 10:30 Passive Weight Loss Rhythm 12:22 Weekly Math Example 15:08 Interoception Not Tracking 16:49 Join Set Point Restore 17:17 Final Takeaway ‍

    17 min

  7. May 12

    I Gained 3 Pounds Back: What to Do When the Scale Goes Back Up

    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-restrict cycle 👉 What "flow state" has to do with sustainable weight loss (a black belt athlete explains it best) 👉 High satiety eating: why feeling done is more powerful than feeling full 👉 Weight defense: the real reason your body fights back when you push too hard 👉 What visceral fat softening feels like... and why the scale doesn't always tell the whole story 👉 The one phrase I use every single time the scale disappoints me If you've been white-knuckling your way through weight loss and it's still not working, this episode is for you.   🎓 Passive Weight Loss Course: learn the difference between pushing for weight loss and letting it happen without the stress: 👉 setpointscience.com/passive   💛 Set Point Restore: monthly coaching with me, personally, to finally lose it sustainably and peacefully: 👉 setpointscience.com/restore   🎙️ Set Point Science Podcast: simplifying midlife weight loss until it finally feels sustainable and permanent. setpointscience.com/episodes

    18 min

  8. May 5

    How to Stop Hating Photos of Yourself While You’re Trying to Lose Weight

    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 episode of the Set Point Science™ Podcast, Cheri dives deep into the raw reality of midlife weight loss and body image. We’re moving past "toxic positivity" and "just love yourself" clichés to find a much more sustainable tool: Neutrality. In this episode, you’ll learn: - Why your brain hits the "emergency alarm" when you see a photo you dislike - How to use The Bridge of Neutrality to lower cortisol and stop the shame cycle - The "Two Women" mental exercise to help you respect your "in-progress" body - A powerful perspective shift from your 90-year-old self that will change how you view your digital archives forever Stop erasing yourself from your own history. Your life is happening right now, and you deserve to be in the frame. 🖼️ ‍ Resources Mentioned in This Episode: [1] The Passive Weight Loss Course Ready to stop the "push-pull" of the diet cycle? Grab my short video series that teaches you the foundations of losing weight through nervous system regulation, not restriction. Includes full transcripts for easy reading! 👉 Get the Course Here https://www.setpointscience.com/passive [2] The Restore Community Don't do this journey alone. Join the coaching membership designed specifically for women in midlife who want a safer, steadier, and more sustainable approach to weight loss. 👉 Join Restore Here https://www.setpointscience.com/restore   Connect with Cheri: Instagram: @setpointscience Website: setpointscience.com   If you enjoyed this episode, please leave a review! It helps other women find this message of regulation and body peace. ‍

    20 min
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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
    26
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Set Point Science

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