Set Point Science
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.
Episodes
Can you lose weight without counting calories?
Yes. But not by pretending calories do not matter or by trying to “just eat less” all day.
In this episode, I’m talking about the middle ground: building an eating pattern that naturally helps you eat the amount your body needs without tracking every bite forever.
In this episode:
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Why food math can make eating feel harder
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How to build meals that help you feel ...
There is no universal perfect eating schedule. The goal is to find your Rhythmprint: the personal eating rhythm that helps your body feel steady, fed, satisfied, and less urgent around food. If you feel like you are always trying to figure out the “right” time to eat, breakfast or fasting, snacks or no snacks, stop eating at 6 or eat when you are hungry, this episode is for you.
What you’ll learn:
• Why “per...
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 afterward: “I blew...
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 actually feeling done, plus the rhyth...
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 back...
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.
What you’ll learn:
⚖️ Why losing...
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, energy and pleasure can affect hu...
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 anti-GLP-1, even thoug...
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, rep...
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 conditi...
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 ...
"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...
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...
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:
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 + Fu...
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 usin...
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 do...
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&r...
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 ...
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 &ldquo...
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