Set Point Science

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 backwards, and why your nervous system may be the thing standing between you and weight loss, not your discipline. We’ll talk about: why weight loss can feel harder after years of dieting what your brain is actually trying to predict why big calorie gaps can create biological pushback why consistency is often a side effect of proper nourishment how protein helped calm my food noise and cravings why gentle nighttime hunger feels different when your body has been fed enough earlier how passive weight loss can become the middle ground between “take the drug” and “go hardcore” This is the premise Set Point Science was built on: your body is not broken, and you are not lacking discipline. Your nervous system is doing exactly what it was built to do. Once it trusts that enough is coming, consistency stops being something you force. It starts showing up on its own. Koia Brand Plant-Based Protein Shakes https://link.amazon/B05wEGxJf (amazon affiliate link) Learn more about the Passive Weight Loss Mini-Course here: https://setpointscience.com/passive Follow along: @setpointscience on Instagram, TikTok, YouTube, and Facebook https://setpointscience.com ‍ Studies Mentioned Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. Q. (2011). Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine, 365(17), 1597–1604. https://doi.org/10.1056/NEJMoa1105816 Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. American Journal of Clinical Nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn/82.1.41 ‍ ‍ #SetPointScience #PassiveWeightLoss #WeightLossWithoutDieting #MidlifeWeightLoss #FoodNoise #NervousSystemRegulation #ProteinFirst #GentleWeightLoss #SustainableWeightLoss #WeightLossForWomen #Over40WeightLoss #DietCultureRecovery #EnoughFirst #SetPointRestore #WeightLossPodcast ‍

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 2.2 pounds during a messy stretch felt more meaningful than a dramatic perfect-week result 🤒 What happened when sickness, eye styes, and time away from swimming interrupted my routine 🌱 Why interruptions are not proof that your plan failed 🍽️ How a satisfying, repeatable food rhythm helped keep the scale moving when exercise paused 🧱 Why a plan built only for ideal conditions is too fragile for real life 🔄 The difference between keeping the structure and changing the meals, movement, or timing 🥩 Why protein keeps helping me feel done, calm, and less preoccupied with food 🔥 How to find the “pilot light” version of your plan for sickness, travel, stress, injury, and other disruptions What most often interrupts your plan: sickness, travel, family stress, injury, or boredom with your meals? Tell me in the comments. I read and reply to these myself. Download the UPDATED 2.0 free Gentle Weight Loss Starter Guide: https://setpointscience.com/starterguide Connect with me: 📸 Instagram: https://instagram.com/setpointscience 💬 Facebook: https://facebook.com/setpointscience 🎵 TikTok: https://tiktok.com/@setpointscience 🌐 Website: https://setpointscience.com Research Referenced in This Episode Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones: A systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, 226, Article 113123. https://doi.org/10.1016/j.physbeh.2020.113123 Westenhoefer, J., Engel, D., Holst, C., Lorenz, J., Peacock, M., Stubbs, J., Whybrow, S., & Raats, M. (2013). Cognitive and weight-related correlates of flexible and rigid restrained eating behaviour. Eating Behaviors, 14(1), 69–72. https://doi.org/10.1016/j.eatbeh.2012.10.015 #SetPointScience #WeightLossUpdate #MidlifeWeightLoss #SustainableWeightLoss #WeightLossAfter40 #FoodNoise #Protein #FlexibleEating #GentleWeightLoss #RealLifeWeightLoss #CheriAlberts

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 hunger and food noise 🚪 Why “close the kitchen and use more discipline” can become a fragile strategy 🔄 How morning restriction can rebuild the evening urgency you are trying to prevent 🧪 How to try the seven-day “Done Without Force” experiment 🌅 Why the morning after overeating is a time to reassure your body, not punish it Do you feel truly done after dinner, or do you feel like you are forcing yourself to be done? Let me know in the comments. Download the UPDATED 2.0 free Gentle Weight Loss Starter Guide: https://setpointscience.com/starterguide Connect with me: 📸 Instagram: https://instagram.com/setpointscience 💬 Facebook: https://facebook.com/setpointscience 🎵 TikTok: https://tiktok.com/@setpointscience 🌐 Website: https://setpointscience.com Correction: In this episode I said "a 2000 study by Wilhelm Hofmann and colleagues". I got the year wrong. It's actually from 2007. Sorry for the mix-up! Correct citation is below. Research Referenced in This Episode Hofmann, W., Rauch, W., & Gawronski, B. (2007). And deplete us not into temptation: Automatic attitudes, dietary restraint, and self-regulatory resources as determinants of eating behavior. Journal of Experimental Social Psychology, 43(3), 497–504. https://doi.org/10.1016/j.jesp.2006.05.004 Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones: A systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior, 226, Article 113123. https://doi.org/10.1016/j.physbeh.2020.113123 #SetPointScience #NighttimeEating #OvereatingAtNight #EmotionalEating #FoodNoise #Satiety #Hunger #GentleWeightLoss #SustainableWeightLoss #MidlifeWeightLoss #WeightLossAfter40 #Protein #FlexibleEating #CheriAlberts

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 though I’m not starting one right now ⚖️ How body fat can be part of the hormonal conversation after hormone-positive breast cancer 📊 Why my current progress deserves a fair three-month test 💪 The concerns I’m weighing, including muscle loss, digestive side effects, cost and rebound hunger 🧠 Why frustration and fear should provide information without making the entire decision 🌿 How to make health decisions based on your body, your data, your doctor, your values and your real life 💙 Why changing your mind later does not make your earlier decision wrong Are you in a “not never, but not yet” season? Let me know below. Download the UPDATED 2.0 free Gentle Weight Loss Starter Guide: https://setpointscience.com/starterguide Connect with me: Instagram: https://instagram.com/setpointscience Facebook: https://facebook.com/setpointscience TikTok: https://tiktok.com/@setpointscience Website: https://setpointscience.com #SetPointScience #GLP1 #GLP1Journey #GentleWeightLoss #SustainableWeightLoss #MidlifeWeightLoss #WeightLossAfter40 #FoodNoise #BreastCancerSurvivor #HormonePositiveBreastCancer #CheriAlberts

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

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

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

"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.

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.

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

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.

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 ‍

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

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

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

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 ‍

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 ‍

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 ‍

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

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. ‍