Set point theory & hypothalamic amenorrhea recovery
Perhaps, in your journey towards period recovery, you’ve come across the set point weight theory.
Set point weight theory encompasses the idea that our bodies each have an individual weight range that they are most comfortable at. This range can comfortably fluctuate up and down by about 5-20 lbs, depending on the person. This is the weight range that the body will settle at when we are feeding it adequately, providing it with moderate exercise, and avoiding intentional weight loss. If you’re experiencing hypothalamic amenorrhea, it’s likely that you are weight suppressing, meaning that you’re keeping your body at a weight lower than it’s preferred set-point weight. This is true even for people who aren’t “underweight” or at a low weight- our bodies each have an ideal range that doesn’t necessarily align with arbitrary equations like the BMI scale.
In a general sense, we don’t really have much control over our set point weight. Our set points are made up of a variety of factors, including genetics, environment, upbringing, and diet history. This can feel freeing to some, and scary to others. Here’s a breakdown to help you understand…
What controls my set point?
The scientific community is still exploring set point weight theory, and we don’t have a complete understanding of what controls it. However, there are some factors that might impact each person’s set point weight range. These include:
Genetics: It would seem a little bit odd if a family made up of a mother who is 5’1 and a father who is 5’3 had a child who grew to be 6’4, right? The same logic applies to weight.
Environment: The relationship between environment and weight is complex, but we do know that they are connected. These factors include periods of food insecurity or starvation, as well as dieting and weight-cycling.1, 2
How do I know what my set point is? How do I know when I’ve found it?
Overthinking this question will not help your period recovery! Know that you’ve probably settled into your comfortable weight range when you’re not thinking about your weight, food, or body too often; when food and exercise are intuitive and you’re not feeling drawn to the scale. Regaining your period is often a sign that you’ve attained, or are on your way to, your body’s set point weight range.
If you’re below your set-point weight range, you’re probably restricting your food intake, exercising frequently with few or no rest days, thinking about food all the time, and missing your period. It feels difficult or impossible to lose more weight without going to “extremes”
If you’re on the low end of your set-point weight, you may or may not have your period. Often, people in this range say that they’re struggling to “lose those stubborn last 5 lbs”.
If you’re in the middle of your set-point range, you’re probably at a place where food and exercise don’t take up too much of your headspace. You may fluctuate up and down depending on your lifestyle, the time of the month, or other variables, but your body generally stays the same.
How long will it take to settle into my set point range?
The answer to this question is very individual. It depends on:
Your diet history
The difference between your current lifestyle vs. a more intuitive lifestyle
For example: Are you currently exercising 3 hours per day and severely restricting your food intake? It will likely take you longer to return to a set point weight than someone who is only mildly restricting or over-exercising
Stress, rest, food, and exercise are all factors in this process
Your desire to go “all-in” in period recovery.
If you’re experiencing resistance to intuitive eating, or feel like you’re “pseudo-recovering” from HA, you’re likely prolonging this process
What factors can change my set point?
Great question! Set point weight ranges will change over the course of your lifetime. Some of the reasons your set point may change include:
Dieting or weight cycling
Changes in metabolism
Age
Pregnancy 3
Why does this matter?
In period recovery, we often talk about how our weight is the least important thing about us. So why are we so concerned with set point weight theory?
It’s helpful to remember that trying to control your weight is a futile effort in the long run. We don’t have as much control over our body as we’d like to think, and fixating on weight loss will likely prolong the return of your period.
Your body knows what it needs, and if it doesn’t feel comfortable at your current weight, it will let you know by increasing your appetite, turning off non-essential functions (like your period), and reducing your baseline metabolism.
Focusing on your weight will not bring back your period, but healing your relationship with food, learning to rest, and reducing stress will. Remember that change is the only constant in life, your weight will fluctuate, and that is normal and OK!
If you feel like this is all WAY easier said than done, you’re not alone. Period recovery is a difficult process, and it involves so much more than simply “eating enough and resting”. Head over to my Instagram to find a community of like-minded women who get what you’re going through!
References:
Müller, M. J., Geisler, C., Heymsfield, S. B., & Bosy-Westphal, A. (2018, July 9). Recent advances in understanding body weight homeostasis in humans. F1000Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039924/.
Müller, M. J., Bosy-Westphal, A., & Heymsfield, S. B. (2010, August 9). Is there evidence for a set point that regulates human body weight? F1000 medicine reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/.
Higginson, A. D., & McNamara, J. M. (2016, December 5). An adaptive response to uncertainty can lead to weight gain during dieting attempts. Evolution, medicine, and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139007/.
