Set Point Science

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/setpointscienceFacebook: https://facebook.com/setpointscienceTikTok: https://tiktok.com/@setpointscienceWebsite: 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/setpointscienceFacebook: https://facebook.com/setpointscienceTikTok: https://tiktok.com/@setpointscienceWebsite: 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
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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
 
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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
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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/setpointscienceTikTok: 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.
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#obeseweightlosscoach #foodnoise #sustainableweightloss #midlifeweightloss #weightlossjourney
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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.
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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