Set Point Science

Cheri Alberts
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  • CHAQUE SEMAINE

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. -5 J

    The Menopause Weight Trap: Why the Scale Lies and “Ghost Pound” Science

    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 body sometimes rejects your "safe" foods and why that sudden 1-pound gain is often just a "Ghost Pound." In this episode, we’ll explore: Sensory-Specific Satiety: Why your brain is hardwired to seek variety and why "flavor pivots" are a biological necessity, not a lack of willpower. The Ghost Pound: The science of why cortisol and glycogen can haunt your scale (and why it’s physically impossible to gain a pound of fat from one slice of pizza!). The Learning Loop: How to navigate the "forgetting" phase of weight loss without letting disappointment derail your progress. Psychological vs. Physical Satisfaction: Why starving your joy is the quickest way to trigger a "forgetting" cycle. The Goal: Stop fighting gravity and start trusting the trend. When you understand the chemistry of your body, you can stop blaming your character. Remember: This changes nothing. Connect with Set Point Science: FREE Passive Weight Loss Mini-Course: setpointscience.com/passive Join the Set Point Restore Community: setpointscience.com/restore Mentioned in this video: The Friday Night Binge: Why Your Body Outmaneuvers Your Diet The "Learning Bars" graphic by The New Happy #MenopauseWeightLoss #SetPointScience #WeightLossJourney #HealthyHabits #MenopauseHealth #GhostPound #WeightLossBiology

    16 min
  2. Why Slow Weight Loss Is Safer for Your Metabolism (The Weight Defense Strategy)

    21 AVR.

    Why Slow Weight Loss Is Safer for Your Metabolism (The Weight Defense Strategy)

    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 loss while eating Frosted Mini Wheats. ‍ In this video, we’re breaking down: ⚖️ Your Metabolic Thermostat: Why your body fights fast weight loss. 🐢 The Tortoise Lane: How to lose weight "under the radar" of your brain’s survival alarm. 🔥 The Pilot Light Protocol: How to eat when life falls apart (yes, even Frosted Mini Wheats). 🛑 Why "Willpower" isn't the problem, but "Metabolic Bracing" is.   If you’re tired of the cycle of losing 10 pounds and gaining 15 back, it’s time to stop pushing and start prioritizing biological safety. 🎁 GET THE FREE MINI-COURSE: Ready to learn the passive method I’m using to reset my set point for good? Download my free 3-video training here: 🔗 https://setpointscience.com/passive   CHAPTERS: 0:00 - The Week from Hell (Plumbing & Puking) 2:46 - Why I Ate Frosted Mini Wheats 6:44 - The Emotional "Fall Apart" 13:42 - The Science: Your Metabolic Thermostat 13:53 - Why 0.7lbs is a "Gold Standard" Win 17:32 - The "Slow Lane" to 2027   #SetPointScience #MidlifeWeightLoss #WeightLossJourney #MenopauseWeightLoss #PassiveWeightLoss #CheriAlberts ‍

    22 min

  3. 14 AVR.

    I Lost 3.5 Pounds This Week | The King-Size Twix Experiment

    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 surprising science behind why a king-size Twix didn't ruin her progress, but actually supported her long-term goals through food neutralization. Who this episode is for: 👉 Women who are tired of trying to control their eating and want to learn about passive weight loss. 👉 Anyone who feels the urge to panic and "slash calories" after seeing a higher number on the scale. 👉 Women who struggle with afternoon energy crashes and want to understand the link between blood glucose and willpower. 👉 Those interested in the "boring mastery" phase of weight loss where consistency replaces intensity. What you’ll understand after listening: 👉 The Science of "Scale Errors": How inflammation, cortisol, and osmotic pressure can cause weight spikes that have nothing to do with adipose tissue. 👉 Avoiding Adaptive Thermogenesis: Why aggressive dieting triggers your body to "dim the lights" and lower its basal metabolic rate. 👉 Brain Glue & Habit Formation: How Long-Term Potentiation (LTP) and myelin physically change your neural pathways to make healthy choices automatic. 👉 The Power of Flexible Restraint: Why eating a Twix bar without guilt keeps your parasympathetic nervous system active and prevents binging. 👉 The MEL Method: How starting with "More" (protein, fiber, and rhythm) balances hormones like Leptin and GLP-1 to create a "spontaneous reduction" in hunger. Places for More Support: — Get the free Gentle Weight Loss Guide (PDF) 📘 https://www.setpointscience.com/podcastguide — Explore the Restore™ Membership (open now!) ✨ https://www.setpointscience.com/restore — Explore the Method 🧭 https://www.setpointscience.com/explore — Listen/Watch previous episodes 🎧 https://www.setpointscience.com/episodes Connect with Cheri: 💛 Instagram / Facebook / TikTok: @setpointscience Until next time: let your body learn slowly, let your mind get a little quieter, and trust that your biology is truly on your side…you just have to show it that it’s safe first. ‍

    33 min

  4. 7 AVR.

    I Gained 1.5 Lbs This Week: Why I’m Ignoring My Hunger Cues Now

    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 hormonal cascade that led to a 1.5 lb gain on the scale. We’re diving deep into the difference between Satiety (feeling full) and Metabolic Safety (your brain feeling safe enough to lose weight). If you’ve been "listening to your hunger" and still aren't seeing results, this science-backed shift might be exactly what you need. In This Episode, We Discuss: The "Work" Defense: How your brain uses productivity and "busy-ness" to distract you from your weight loss protocols. Satiety vs. Metabolic Safety: Why a full stomach doesn't always mean a "safe" metabolism. The Protein Anchor: How consistent protein acts as a chemical signal to shut off the famine alarm in your hypothalamus. The Sushi Scale Jump: The real science of sodium-induced water retention (and why 1.5 lbs isn't 1.5 lbs of fat). The Power of Connection: Why a dinner with my daughter was metabolically protective, even if the scale went up. TIMESTAMPS 00:00 Morning Weigh In 00:17 Salad Rhythm Wins 00:49 Weight Defense Triggers 01:03 Work Over Food Spiral 02:01 Cheese Crackers Ice Cream 03:39 Diet Brain Restriction 05:51 Safety Signals Protocol 07:10 Scale Data Mindset 07:31 Sushi Connection Moment 09:43 Sodium Water Weight 11:24 Back To Rhythm Plan 11:54 Podcast Science Intro 12:32 Mechanics Of Weight Defense 16:11 Satiety Versus Safety 18:50 Oxytocin Stress Buffer 20:41 Recap Next Week Changes 21:54 Final Thanks And Share Resources Mentioned: Free Guide: Download the Gentle Weight Loss PDF to start giving your body safety signals today: [setpointscience.com/podcastguide] Subscribe: If you’re a woman over 40 navigating the complex science of weight regulation, subscribe for weekly "Thought Downloads" and science deep dives. Note: Remember, 1.5  lbs of fat is approximately 5,250 calories. If you didn't eat that much extra this week, the scale is just showing you water and chemistry. Take a deep breath and get back to your rhythm! #SetpointScience #WeightDefense #MetabolicSafety #WeightLossOver40 #HungerCues #BrainScience   Disclaimer: I am not a doctor or a licensed medical professional. This video and podcast are for educational and entertainment purposes only. The information shared here isn't intended as medical advice and shouldn't replace a consultation with a professional. Always talk to your doctor before making any changes to your health routine. ‍

    23 min

  5. 31 MARS

    I Thought Losing Only 0.1 Lbs Was a Disappointment. I Was Wrong.

    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 who feels defeated when the scale moves slowly and is tired of the "willpower" struggle. If you’ve ever found yourself "bored" of the foods that work or feel like your brain is trapped in a loop of "Scale Dread," this episode is for you. What You’ll Understand After Listening: • The Dopamine Equation: Why 0.1 lbs can trigger a bigger reward than a 5 lb loss based on Reward Prediction Error (RPE). • The Prediction Machine: How your brain "guesses" your weight before you step on the scale and how to update that software. • The Boredom Kryptonite: The science of Sensory-Specific Satiety and why "reinventing the salad dressing" is actually hurting your progress. • Process vs. Outcome: How to "hack" your neurophysiology by focusing on the bowl instead of the number. TIMESTAMPS 00:00 Weigh In Relief 01:06 Craving Salads Again 02:09 Simple French Dressing 03:38 Fast Workday Salad 06:03 Protein Then Dessert 07:14 Protocol Over Perfection 08:32 Podcast Plans And Research 11:27 Psychology Meets Science 12:51 Brains Predict The Future 14:47 Dopamine Update Signal 16:27 Process Goals Micro Wins 19:18 Boredom And Next Steps 19:32 Try Micro Wins This Week 20:10 Share And Wrap Up Places for More Support: 💛 Get the free Gentle Weight Loss Guide (PDF) https://www.setpointscience.com/podcastguide 💛 Explore the Restore™ Membership (re-opens later this year) https://www.setpointscience.com/restore 💛 Explore the Method https://www.setpointscience.com/explore 💛Listen/Watch previous episodes https://www.setpointscience.com/episodes Connect with Cheri:  💛 Instagram / Facebook / TikTok: @setpointscience Until next time, keep focusing on your rhythm and let the data take care of itself.

    21 min

  6. 24 MARS

    Cheri Update: The 50-Pound Elephant in the Room

    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 restore my system without the white-knuckling like I always used to do. This episode is for you if: -- You are a woman over 40 navigating hormonal shifts, medication side effects, or "menopause brain fog". -- You’ve ever felt like a "failure" because the weight loss tools that worked in your 20s no longer function in your current biology. -- You are tired of the polished diet industry narrative and want to hear from a coach who is actually in the "mud" of mid-life with you. What you’ll understand after listening: -- The Reality of "Reactance": Why telling yourself you "can't" have something only makes your brain want it more, and the "Reality Planning" antidote that ended my 20-year binge eating cycle. -- Credit for the "freaking insane stuff": Why weight gain doesn't erase your massive wins, like ending binge eating, stabilizing blood sugar, or reversing osteopenia. -- Your Rhythmprint™: How to find a sustainable, enjoyable biological rhythm that signals "safety" to your nervous system so your body can finally let go of weight. -- The Path Forward: My personal protocol for satiety (100g of protein and high fiber) and my journey toward a Master’s in Psychology at Harvard to bring more scientific legitimacy to this work. Places for More Support: Get the free Gentle Weight Loss Guide (PDF) 📘 https://www.setpointscience.com/podcastguide Explore the Restore™ Membership (re-opens later this year) ✨ https://www.setpointscience.com/restore Explore the Method 🧭 https://www.setpointscience.com/explore Listen/Watch previous episodes 🎧 https://www.setpointscience.com/episodes Connect with Cheri: 💛 Instagram / Facebook / TikTok: @setpointscience Until next time, let wherever you are on your journey be ok, lady. You, lady, are not just ok...you're freaking incredible.

    29 min

  7. 17 MARS

    Self-Sabotage Isn’t Real (The Truth About Your "Failures")

    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" to save the dieter. This episode is for you if: * You have ever followed a plan perfectly for weeks only to have your biology eventually override your willpower. * You feel like your brain has been "hijacked" by a version of yourself that doesn't care about your long-term goals. * You are tired of using the phrase "I messed up" as a moral judgment on your character. After listening, you’ll understand: * The "Sword in the Driveway": Why the dramatic story of intentionally destroying your own progress is biologically impossible. * The Captain vs. The Crew: Why your Hypothalamus will always win a mutiny against your Prefrontal Cortex if it perceives a threat. * Ceasefire over Sabotage: How to stop using shame as a "high-voltage stressor" that only adds fuel to your biological fire. * Disarmament Strategy: Why you don’t need someone to talk you out of "sabotage," but a tactical plan to address actual famine signals.   Places for More Support: 📘 Get the free Gentle Weight Loss Guide (PDF) https://www.setpointscience.com/podcastguide ✨ Explore the Restore™ Membership (re-opens later this year) https://www.setpointscience.com/restore 🧭 Explore the Method https://www.setpointscience.com/explore 🎧 Listen/Watch previous episodes https://www.setpointscience.com/episodes 💛 Connect with Cheri: Instagram / Facebook / TikTok: @setpointscience   Until next time: Don’t fight your weight. Disarm what’s protecting it.

    16 min

  8. 10 MARS

    What is Weight Defense: the Strategic Rescue Mission and the Closet Test

    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 fare in the Closet Test? -- How to signal "Safety" so your body can stop the rescue mission. Founding Member reduced pricing for Set Point Restore™ coaching ends Wednesday! Join us here: https://www.setpointscience.com/restore

    16 min
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À propos

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.

Informations

  • Création
    Cheri Alberts
  • Années d’activité
    2025 - 2026
  • Épisodes
    18
  • Classification
    Tous publics
  • Copyright
    © Copyright 2025 All rights reserved.
  • Site web de l’émission
    Set Point Science

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