How to Reset Your Body’s Natural Weight

How to Reset Your Body’s Natural Weight
Ever feel like no matter what you do, your weight keeps bouncing back to the same stubborn number? Like your body has a built-in “default setting” that refuses to budge? That’s because of something called your weight setpoint—your body's internal thermostat for weight regulation.

But here’s the good news: You CAN change it! In this video, I’ll break down:
✅ What your weight setpoint is and why it matters
✅ The biggest reasons why your setpoint gets “stuck” too high
✅ Science-backed strategies to lower your setpoint naturally
✅ How to stop your body from storing fat and start burning it instead

Losing weight isn’t just about willpower—it’s about working with your biology, not against it. If you’ve ever felt like your body is fighting you, this video will help you understand what’s happening and how to finally take control.

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Video timeline:

00:00 Introduction
01:35 Why your set point is stuck
03:04 How to reset your set point
05:17 Conclusion

[politerabbit]

Everything you just said is exactly true for me! The bouncing up and down with my weight over the last 20 years. At 66, I finally found how to do it and what you're saying is what I've been doing since Jan. 1. Down 15lbs and 15 to go. Thanks Doc!

[RonaldKragnes]

(01:37) Causes of a High Set Point:
Leptin Resistance: Brain stops responding to leptin, making you feel hungrier.
Insulin Resistance: High insulin from processed carbs promotes fat storage.
Chronic Inflammation: Fat tissue produces inflammatory molecules that disrupt weight regulation.
Stress & Poor Sleep: Increased cortisol and disrupted hunger hormones lead to fat storage and cravings.

(03:16) Resetting the Set Point:
Regulate Insulin & Leptin: Eat more protein and healthy fats, eliminate processed carbs, and try intermittent fasting.
Reduce Inflammation: Avoid processed foods, seed oils, and sugar; eat nutrient-dense foods like grass-fed meat, bone broth, and organ meats.
Strength Training & NEAT (Non-Exercise Activity Thermogenesis): Build muscle to boost metabolism, engage in daily movement like walking and standing.
Optimize Sleep & Manage Stress: Get 7-9 hours of sleep, reduce cortisol through meditation, deep breathing, or outdoor activities.

[andyiswhatching]

Walking every day has changed my life! I also rat pretty low carb and high protein and fats. But until I committed to walk every day at lunch time, I started seeing weight drop consistently and my mindset clearing and looking forward to it. I started with a 15 mins walk and then committed to 30 mins right after lunch. Its so good for my body and soul. Also breaks up my work day and gets me off my desk.

[anitas]

This really works. I was able to lower my setpoint by 20 lb last year by doing these these things. I have kept it off for 8 months with no additional effort. This is the lowest weight I have been in 25 years, and I did this as a 65 year old post menopause. I am trying for another 20 lb this year. I plan to stay at that weight for a good while, then go for an additional 20 lb in 2026.

[kenrettajohnson]

Thanks Doc am currently 350lbs just started carnivore yesterday had a baby 2 months ago am all in wish me luck

[dreamymami]

I did a 2 week strict carnivore diet and exercised regularly for an hour. I've lost weight really fast that time, but I stopped doing it. I thought all the weight would come back, but to my surprise, I still maintained my weight.

[Dana-opex]

Thanks, Doc. Here's what happened to me: Over 2 1/2 years (post Covid) I lost 15 pounds; it took that long. I had been insulin resistant and took time for my body to bounce back from decades of poor choices. Cleaned things up, became a Yoga Queen, started IF, and now do mostly OMAD. After maintaining my new (old) set point over a year's time, I lost another 5 pounds. Same thing happened in 2024: I lost another 5 pounds. Still eating low carb, higher protein. Do I have a piece of Birthday cake? Did I have gelato in Italy? Yes, but I get back to my best, consistently healthy diet quickly and feel really good.

[janastevens]

YES, Im having the set point battle right now.

[psrpippy]

I went from 97 kilos to 79 kilos in 10 months. Last week i went away for 4 days and managed to gain 4 kilos. Why? I don’t want to be on a diet permanently but I also want to be able to eat nice food from time to time. It seems so unfair.

[urbanfrog]

For most of my adult life, my set point was at 47kg (5' tall), and it didn't matter how much or how little I ate, that never varied more than 2kg either way. Then I got endometrial cancer, and my weight ballooned to 100kg in a matter of a couple months. Once treatment was finished, my new set point was 90kg, and it didn't matter how much or how little I ate, it never moved more than 2kg either way. Really hoping this will help. Thanks.

[bmiscellaneous]

Yep stuck at 208 and too short to handle it. I am doing some these steps. Now I'm willing to try it all. Stella needs her groove back, lol! Thanks a bunch!

[robindixon]

My set point is 168. Drives me crazy! This video had so much great information. I implemented a lot of these strategies a month ago with the Steak and Butter Gang. Feeling so much better already. The best part is it’s really sustainable and I know is going to produce life long results. This allows me to focus on living a full, happy, satisfying life. Thank you!

[marietgagliardi]

Since menopause my set point is 10 pounds heavier. It's so frustrating

[Chaashni]

Tysm Doctor!! IF changed my life, I am 51 and at my teenage modeling weight (5'8" 121lbs). I eat healthy and do pilates too, but IF keeps the peri-menopause and inflammation weight away ❤

[drmomu]

Absolutely the best video I have seen on this. As a physician I have struggled with this, and find this encouraging to remember the process takes time. Trust the process is so true. Thank you.

[Tonimaree]

Thank you.
I lost 30kg 4 years ago and it has been such a battle to maintain. I am 5kg over my lowest weight and cannot move it. I will start today with your advice and fingers crossed I ‘WILL BE’ successful. 🤗🙏👍

[SWags-lydp]

I love that you typed out your recommendations and showed them on the screen. ❤ It is so helpful to be able to screenshot and save.

[changed]

I've NEVER HEARD anything like this before!! Thank you so much!

[cheridorey]

I have struggled with my weight most of my life. Any weight loss was achieved through extreme calorie deficit. I am convinced I was setting myself up for failure. Today at the tender age of 67 I have gone carnivore. This coming Saturday will be 49 days in. I have read too many success stories and heard of them in my community. I have lost maybe 5 lbs in those 49 days. The scale is stuck at 205. I listened to one of your videos in the past week that makes me wonder if salt is the culprit. I have been faithful to this change in my life, other than eating salmon, not a big fan of fish. Following BBBE with 90% coming from a farm Following pasture raised and finished methods of farming. I get natural exercise in almost daily as I work at this farm. Between walking upstairs from our office and from building to building consistently throughout the day, I can say I'm not sedentary. What's my problem? What am I not doing or doing that I shouldn't?

[GetMeThere]

Thank you for a short and to-the-point video that has EVERYTHING NEEDED for weight loss. This is the best summary of absolute key points on youtube! Much appreciated.