Feeling like your metabolism is “broken” can be frustrating, especially when you’re eating well and exercising but not seeing the results you expect. In this episode, Tedi Glik, RD, MPH, breaks down three common factors that can make sustainable weight loss more challenging—and what you can do about them.

In This Episode We Will Explore:
 
- How fad diets are working against you: Aggressive calorie restriction can increase hunger and cravings and make long-term weight management more difficult.
- Why sleep is essential: Poor sleep can affect hunger, cravings, movement, recovery, and your ability to stick with healthy habits.
- How to protect your muscle: The importance of focusing on preserving as much lean muscle as possible.
- Looking beyond the scale: How body composition can provide a more meaningful picture of your progress than body weight alone.

WORK WITH US
Ontario-Wide Virtual Obesity Management Clinic
Join my Weight Loss Coaching Program for women, Best Weight
Recover Strong for Binge Eating

Taking the first step toward weight loss can feel overwhelming—but you don’t have to do it alone. I’ve created a curated list of podcast episodes to gently guide you as you begin your journey.

Explore the Podcast Guide

FOLLOW SASHA
Instagram

Summer can make healthy eating feel more challenging, but you don’t need to be perfect to stay on track. In this episode, Tedi Glik, RD, MPH, shares practical strategies for navigating unexpected meals, social pressure, cravings, and all-or-nothing thinking.

In This Episode
- Have a Plan B: Keep easy protein-rich snacks on hand to prevent getting overly hungry when your schedule changes.
- Practice the pivot: When plans change, ask, “What’s the next best decision I can make from here?”
- Build balanced meals: Think vegetables + protein + carbohydrate rather than trying to eliminate certain foods.
- Handle cravings: You can want more of a highly palatable food without automatically having more. Pause and check in with your hunger and fullness.
- Navigate food pushers: You can appreciate someone’s food without accepting another serving. - - Let go of judgment: Make food choices based on what you actually want—not what you think others expect you to eat.
- Avoid all-or-nothing thinking: There’s a middle ground between eating perfectly and giving up.

Your Summer Takeaway
You don’t need to be perfect. Plan when you can, pivot when you can’t, and don’t turn one meal into a reason to give up.

You can enjoy your summer and continue working toward your goals.

WORK WITH US
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

Summer brings travel, restaurants, BBQs, cottage weekends, and more social eating—which can make weight loss feel impossible.

In This Episode

We cover practical strategies to:

- Plan ahead: Map out your week and anticipate social meals.
- Stay consistent: Keep your usual protein-rich meals and snacks on non-social days.
- Navigate restaurants: Check menus ahead of time and have a few go-to balanced options.
- Move beyond "cheat meals": Enjoy pizza, dessert, or other foods without the "I've blown it" mentality.
- Aim for B+ work: Focus on consistency rather than nutritional perfection.
- Be intentional with alcohol: Plan when and how much you want to drink.
- Limit everyday culprits: Pay attention to added sugars and highly processed foods that may not keep you satisfied.

The Mindset Shift

Instead of: "How do I stay on my diet this summer?"
Ask: "How can I make choices that support my health while still enjoying my summer?"

You don't need to choose between making progress and living your life.

You can travel, eat out, enjoy dessert, and spend time with family and friends—all while building sustainable habits.

WORK US
O​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram
https://www.instagram.com/sashahighmd/

RESOURCES
Names for sugar on your food label:
https://www.healthline.com/nutrition/56-different-names-for-sugar

Episode 139. Reconsidering Alcohol:
https://www.sashahighmd.com/podcasts/the-obesity-doctor-podcast/episodes/214898613

Do GLP-1 medications affect bone health?

GLP-1 medications have transformed obesity treatment, but they've also sparked important questions about bone health, bone density, and fracture risk.

In this episode, I’m joined by obesity medicine specialist Dr. Sandra Cortina to unpack what the current evidence actually shows about bone health during GLP-1 therapy. We separate evidence from headlines and explore how clinicians and patients can make informed decisions while balancing the substantial benefits of GLP-1 therapy with potential risks. This is a nuanced, evidence-based conversation for anyone interested in the science of obesity treatment.

Find Dr. Cortina:
Instagram @cortinaweightmedicine

Website
www.cortinaweightmedicine.ca in British Columbia, Canada

Home Exercises Referenced by Dr. Cortina:
https://www.youtube.com/@silversneakers

You're eating healthy, exercising, and doing everything you think you should, but the scale isn't moving. So what's going on?

In this episode, we explore the five most common reasons weight loss stalls, including hidden calorie intake, chronic under-fueling, metabolic adaptation, and lifestyle factors like sleep, stress, and movement. You'll learn why your body isn't broken and how building consistent, sustainable habits is the key to long-term success.

In This Episode
- Why healthy eating doesn't always lead to weight loss
- The difference between overeating and under-fueling
- How chronic dieting can affect your metabolism
- The importance of protein, balanced meals, and consistency
- Why sleep, stress, strength training, and patience matter

Mentioned in This Episode
- Episode 170: Why Eating 1,200 Calories Is Working Against You: https://www.sashahighmd.com/podcasts/the-obesity-doctor-podcast/episodes/2149162617

- Resting Metabolic Rate (RMR) Calculator:
https://www.calculator.net/bmr-calculator.html

Work With Us:
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

Menopause is something every woman will experience, yet many still feel confused, dismissed, or overwhelmed when symptoms begin. In this conversation, I’m joined by Dr. Sheila Wijayasinghe to unpack the realities of perimenopause, menopause, and hormone therapy in a practical, evidence-based way.

We talk about what the menopause transition actually looks like, why symptoms can begin years before periods stop, and why so many women are told their labs are “normal” even when they don’t feel normal. We also break down some of the biggest misconceptions around hormone therapy, including safety concerns, breast cancer risk, cardiovascular risk, and whether bloodwork is actually useful in making a diagnosis.

In this conversation, we cover:
- The difference between perimenopause and menopause
- Early symptoms women may notice in their 40s
- Whether hormone testing is necessary
- What menopausal hormone therapy (MHT) is and who may benefit
- The difference between regulated bioidentical hormones and compounded products
- How hormone therapy may impact sleep, mood, bone health, urogenital symptoms, and brain fog - Non-hormonal approaches to symptom management
- How women can advocate for themselves if they feel dismissed in healthcare settings

My hope is that this episode helps bring clarity to a stage of life that still carries so much confusion and misinformation, and that women walk away feeling more informed and empowered to make decisions about their health.

Links & Resources

You can follow Dr. Sheila Wijayasinghe on Instagram at @drsheilaw and check out the Doc Talk Podcast for more evidence-based health conversations.

Menopause Management Resource from the Centre for Effective Practice
https://cep.health/clinical-products/menopause-management/

Menopause Symptom Tracker
https://menopausefoundationcanada.ca/resources/menopause-symptoms/

I’m joined by Dr. Lauren Colenso-Semple to unpack the rapidly growing world of wellness peptides — from BPC-157 and CJC-1295 to Ipamorelin, Tesamorelin, NAD, and the so-called “fat-burning” and “healing” peptides taking over social media. We discuss what peptides actually are, why they’ve become so popular, and how legitimate medical therapies have blurred into a largely unregulated wellness industry.

We also break down the claims being made about popular peptides marketed for fat loss, recovery, anti-aging, and performance enhancement, while taking a closer look at what evidence truly exists (and what doesn’t). Dr. Lauren shares important insight into the safety concerns, marketing tactics, and cultural obsession with optimization that are fueling this trend online.

If you’ve been curious about peptides or wondering whether the internet hype matches the science, this episode will help you think more critically before jumping on the trend.

Check out Dr. Lauren Colenso-Semple’s work here: https://www.drlaurencs.com/

In Part 2 of this series, we're diving into the practical nutrition strategies that can help you feel your best while taking medications like Ozempic, Mounjaro, and Zepbound.

From constipation and digestive changes to hitting your protein goals with a low appetite, this episode focuses on the habits that support long-term success and help you maintain your results.

We'll cover:

• Why constipation is so common on GLP-1 medications and how to prevent it
• How to reach your protein goals when you get full quickly
• What to do when protein foods don't sound appealing
• How GLP-1 medications change hunger and fullness cues
• What to expect if you need to temporarily stop your medication

GLP-1 medications can be powerful tools, but they work best when paired with the right nutrition and lifestyle habits. Learning how to fuel your body, support digestion, and adapt to your changing appetite is key to protecting your health while achieving sustainable weight loss.

WORK WITH US:
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

In this episode, Dr. Neil Naik and I unpack a foundational question—is obesity actually linked to cancer, and what’s really driving that connection? We explore the underlying biology, from chronic inflammation and insulin resistance to the hormonal activity of adipose tissue, and why visceral fat may matter more than we think.

We then move beyond risk and into what happens after a diagnosis—how obesity can influence treatment response, toxicity, dosing, and outcomes across chemotherapy, surgery, and radiation. The conversation also highlights the often-overlooked phase of survivorship, including the role of metabolic health in recurrence risk and long-term prognosis.

We close by discussing where emerging therapies like GLP-1 medications fit, how clinicians can move beyond BMI toward more individualized care, and how to talk about the obesity–cancer connection in a way that informs without adding shame.

My Guest Dr. Neil Naik

Dr. Neil Naik, a family physician, educator, and innovator based in Waterloo, Ontario. Trained at the Royal College of Surgeons in Ireland, he completed residencies in Newfoundland and Nunavut and holds an Executive MBA from Ivey, where he focused on technology-driven healthcare innovation.

He runs a Family Practice and an obesity medicine clinic in Waterloo, along with an AI-enabled skin cancer screening program, while teaching medical students at both McMaster University and the University of Waterloo.

Dr. Naik advises startups, leads regional primary care and cancer prevention initiatives, and champions universal healthcare, leveraging AI to make safe, high-quality care accessible to everyone, everywhere.

LinkedIn: https://www.linkedin.com/in/neil-naik/

GLP-1 medications like Ozempic, Mounjaro, and Zepbound are changing the conversation around obesity and weight loss — but there’s one major problem: most people are starting these medications with little to no guidance on how to properly nourish their body while taking them.

And that matters.

Because while GLP-1s can be incredibly effective tools for weight loss, they can also lead to muscle loss, under-eating, fatigue, nausea, hair loss, and long-term metabolic issues when nutrition is neglected.

In today’s episode, I’m breaking down the biggest nutrition mistakes people make on GLP-1 medications — and exactly how to protect your metabolism, preserve muscle, maintain energy, and build sustainable habits while losing weight.

We’ll cover:
- Why protein becomes non-negotiable on GLP-1 medications
- How much protein you actually need
- The hidden dangers of under-eating
- Why rapid weight loss can harm your metabolism
- How to preserve muscle while losing fat
- The critical role of strength training
- What to do if you have no appetite
- Tips for nausea and food aversions
- How to create sustainable eating habits while on GLP-1s
- Rebuilding a healthier relationship with food

This episode is especially important if you’ve ever thought:
“I’m barely eating… so why do I feel exhausted?”
“Why am I losing muscle instead of just fat?”
“How do I hit my protein goals when I’m never hungry?”

GLP-1 medications are not magic — but when combined with proper nutrition and lifestyle support, they can become powerful tools for long-term health.

If you’re currently taking a GLP-1 medication, considering one, or supporting someone who is, this episode is a must-listen.

And if you’re looking for support along your journey, Dr. Sasha High and I would love to welcome you into our women’s coaching program, Best Weight, where we openly discuss treatment options like GLP-1 medications and help women build sustainable, healthy weight loss habits together.

WORK WITH US:
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram
https://www.instagram.com/sashahighmd/

ADDITIONAL RESOURCES:
BMI Calculator
Basal Metabolic Rate Calculator(BMR)

REFERENCES:
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136.https://doi.org/10.3390/nu11051136

McCarthy, D., & Berg, A. (2021). Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients, 13(7), 2473.https://doi.org/10.3390/nu13072473

Scott Butsch, W., Sulo, S., Chang, A. T., Kim, J. A., Kerr, K. W., Williams, D. R., Hegazi, R., Panchalingam, T., Goates, S., & Heymsfield, S. B. (2025). Nutritional deficiencies and muscle loss in adults with type 2 diabetes using GLP-1 receptor agonists: A retrospective observational study. Obesity pillars, 15, 100186. https://doi.org/10.1016/j.obpill.2025.100186

Brian Baumal lost 100 pounds, and more importantly, he’s kept it off for over 14 years.

But what he really understands is this: it’s not a lack of knowledge that keeps people stuck, it’s the psychology. The urgency that drives all-or-nothing thinking.

Brian works as a Toronto-based psychotherapist and is the guest on today’s episode of THE OBESITY DOCTOR PODCAST. We break down why urgency isn’t discipline, and what actually works if you want change to last.

Work with Brian:
https://alivapsychotherapy.com/

WORK WITH ME
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

In today’s episode, we’re talking about one of the biggest challenges during a weight loss journey — balancing social eating while still making progress.

With summer approaching, there are naturally more opportunities for eating out, patio dinners, vacations, parties, and weekend plans. Many people feel confident and consistent during the week, but struggle when social events come up and feel like their progress gets completely derailed.

In this episode, Tedi Glik, RD will cover:

- Why there is no such thing as a “cheat meal”
- How to build balanced meals even when eating out
- The importance of protein and veggies at social meals
- Why skipping meals before dinner outings backfires
- How restriction leads to overeating Letting go of the “good” vs. “bad” food mentality
- How scarcity around food increases cravings and binge eating
- Tips for navigating pizza nights, desserts, restaurant meals, and alcohol
- How to enjoy flexibility without guilt while still supporting your goals

The goal is learning how to make healthy eating sustainable in real life — not just during perfect weeks at home.

WORK WITH US:

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram
https://www.instagram.com/sashahighmd/

Bariatric surgery is one of the most effective tools we have in obesity medicine—and also one of the most misunderstood.

In this episode, I’m diving into where surgery truly fits in the treatment of obesity and metabolic health. While we often focus on medical therapies like GLP-1s, it’s important to understand the role bariatric surgery can play—and why it continues to be underutilized or dismissed by many patients.

I’m joined by Toronto-based bariatric surgeon Dr. Lazar Klein, who shares his expertise on what bariatric surgery actually involves, who it’s for, and how it fits into a comprehensive, long-term approach to care. We walk through the most common procedures available — including gastric bypass, sleeve gastrectomy, and duodenal switch variations — and clarify why older procedures like gastric banding are no longer recommended.

Dr. Klein addresses common fears around surgery, including concerns about surgical complications, dumping syndrome and lifelong changes, while offering a realistic and balanced perspective on risk.

We explore the long-term outcomes as well—how surgery impacts conditions like type 2 diabetes, sleep apnea, and cancer and even mortality, and what the evidence shows about weight maintenance years down the road.

If bariatric surgery has ever felt confusing, intimidating, or “not for you,” this episode will help bring clarity to the conversation.

Resources & Links
Ontario Bariatric Network
https://www.ontariobariatricnetwork.ca/

High Metabolic Clinic
https://www.highmetabolicclinic.com/

In this episode, I walk through what’s actually happening with generic semaglutide right now—and what it means for you in real life, not just in headlines.

I explain where semaglutide fits in the bigger picture, how it compares to tirzepatide, and why generics are entering the market now. I also break down what “bioequivalence” really means—and why that nuance matters when it comes to effectiveness and side effects.

I talk about early pricing estimates, what we might see happen with brand-name costs, and how pharmacy-level substitution could impact what patients are actually given. We get into the practical questions I’m already hearing: what the devices will look like, whether dosing will feel the same, and how switching between products might affect different patients.

I also share how I’m thinking about this clinically—who will likely transition easily, and who may need a more cautious, individualized approach. And importantly, I address a growing issue: access to medication is not the same as access to care. Obesity treatment is more than a prescription—it’s ongoing, structured medical care.

Bottom line: I’m genuinely encouraged by the potential for improved access—but your treatment should still be guided by your individual response, not just what’s available.

This is an evolving space, and I’ll keep you updated as we learn more.

WORK WITH ME

O​​ntario-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com

Join my Healthy Lifestyle Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Binge Eating Disorder Treatment - https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW ME on Instagram - https://www.instagram.com/sashahighmd/

Long-term change isn’t just about knowing what to do—it’s about how we see ourselves while we’re doing it. In today’s podcast episode, we explore why so many people get stuck in that gap between where we are and who we’re trying to become.

I’m joined by Registered Psychotherapist Margo Green, and we talk about how visualization and imagery can make the future feel more real and connected to who you are today. We also dive into identity-based motivation, and how the way you see yourself quietly shapes your behaviours—often more than motivation ever does.

We cover practical ways to use these tools during difficult moments, and how to begin shifting identity in a realistic, sustainable way.

Key takeaway: Motivation fades, but identity drives behaviour.

If you’re feeling stuck, start with one small shift in how you see yourself—and take action from there.

If you’d like therapy support from Margo, you can find her at:
www.highmetabolicclinic.com/psychotherapy

In this episode of the Obesity Physician Podcast, the dietitians from High Metabolic Health—Nada, Lauren, and Tedi—break down what actually works when it comes to eating for weight loss.

If you’re tired of restrictive diets and conflicting nutrition advice, this conversation focuses on practical, sustainable principles instead of quick fixes. The team shares how to build a solid foundation for long-term success, including how to structure your meals, what foods to prioritize (and limit), and where to begin your journey toward better metabolic health.

What You’ll Learn
- Why dieting often fails—and what to focus on instead
- The core eating foundations for sustainable weight loss
- How to build a plate that keeps you full, satisfied, and energized
- Key foods to prioritize for metabolic health
- Foods and habits to limit (without strict restriction)
- Simple, realistic starting points for your weight loss journey

WORK WITH OUR DIETITIANS
https://www.highmetabolicclinic.com/nutrition

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

In this episode, I break down everything you need to know about GLP-1 medications like Ozempic, Wegovy, and Mounjaro—including the real-world side effects I see in clinical practice.

While these medications can be incredibly effective for improving metabolic health, there’s often confusion online: some people are scared away by exaggerated side effect stories, while others underestimate what to expect when starting treatment. My goal here is to give a balanced, evidence-informed perspective so patients can make informed decisions without fear or misinformation.

This episode is for educational purposes only and does not replace personalized medical advice. Always speak with your licensed healthcare provider before starting or changing any treatment.

We cover side effects and how to manage them, like:

If you’re in Ontario and need support with obesity or metabolic health, you can request a referral to my multidisciplinary clinic, the High Metabolic Clinic. Learn more at www.highmetabolicclinic.com.

Hi everyone, I have a quick update I want to share.

The High on Life Podcast has a new name! It’s now The Obesity Doctor Podcast.

I loved the old name — it was fun and fit my personal brand — but over time I realized the conversations here have become very clearly rooted in obesity medicine. We talk about the biology of weight, behaviour change, medications, metabolism, mindset, psychology… and the realities of navigating all of that in real life. This shift is about better alignment — making it clear that this podcast is all about evidence-based, straightforward medical education, while also supporting the ways we care for and nourish our bodies. That’s been a big part of what I've done from day one, and it continues to be central to these conversations.

I’ll also be bringing on other obesity physicians and health experts to share their perspectives, so you’ll get a broader, deeper look at the science and the practice behind lasting health.

Nothing is changing about the conversations themselves — same nuance, same depth, same approach. It’s still about understanding your body, making sense of your patterns, and building health that lasts.

If you’ve been here for a while—thank you for being part of this. And if you’re new, welcome! Thanks for trusting me as a voice and advocate in the world of medicine, health and obesity care.

I’m excited for this next chapter, and I can’t wait to keep exploring these topics with you. Thanks for listening!

In this episode, I share how marathon training reshaped the way I think about food—and how those lessons apply to weight loss and metabolic health. Many people assume that eating less is the key to losing weight, but restriction can actually backfire, slowing metabolism and increasing cravings.

I walk through the five most important lessons I’ve learned:

1. Fuel for energy, not just calories – Nourishing your body properly supports metabolism, fat loss, and mental clarity.
2. Hunger is a signal, not a failure – Learn to respond strategically to hunger instead of ignoring it.
3. Carbs and sugar aren’t the enemy – Used in the right context, they support energy, recovery, and metabolic health.
4. Focus on quality and timing – Protein, healthy fats, and carbs in the right balance enhance results.
5. Restriction backfires—fueling wins – Sustainable weight loss comes from intentional, moderate fueling.

I also share personal anecdotes from my running journey and patient experiences to show how these strategies work in real life. By shifting your mindset from restriction to fueling, you can improve energy, optimize metabolic health, and build habits that actually last.

Tune in for practical tips to fuel your body, support weight loss, and maintain metabolic health—without guilt or obsession.

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

Scarcity isn’t just about lacking resources—it’s a mindset that shows up early and often. I see it in how we eat (finishing food, eating when not hungry, “last supper” thinking), and how that drives the restrict–overeat cycle. This isn’t a discipline problem—it’s a natural response to perceived scarcity.

On today’s podcast, we talk about how to shift this in a practical way:

I share small, everyday examples (like airplane snacks and hotel toiletries) to highlight how subtle and automatic scarcity thinking can be. The core idea: many of our behaviours—around food, business, and decision-making—are responses to perceived scarcity. The shift isn’t about “thinking positively,” but about building consistency and trust so that urgency starts to quiet down.

A more sustainable way to operate—in both health and business.

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com

Business & Career Coaching for Women Physicians www.sashahighmd.com/entrepreneur

FOLLOW SASHA

Instagram -https://www.instagram.com/sashahighmd/

In this episode, we break down how to lose fat without sacrificing muscle so your metabolism stays strong and your results actually last.

The Problem
Extreme calorie cutting, like eating 1,200 calories per day, may lead to quick weight loss but often at the cost of muscle. Losing muscle slows your metabolism and makes weight regain more likely.

The Smarter Approach: Body Recomposition

1. Create a Small Calorie Deficit Reduce intake by about 200 to 300 calories instead of drastically cutting. If you are stuck eating very low calories, you may need to slowly increase them before trying to lose fat again.

2.Prioritize Protein
Aim for 0.8 to 1 gram of protein per pound of ideal body weight each day. Spread protein evenly throughout the day, targeting around 30 grams per meal to support muscle maintenance and growth.

3. Balance Your Macros Simply Start with a 1 to 1 ratio of protein to carbohydrates.
Fats fill the remaining calories in your daily target. Include a carbohydrate source at each meal to support energy and training.

4. Resistance training
Incorporate resistance training at least twice per week, with the goal to build up to three times per week. Resistance training is essential to preserve and build lean muscle while losing fat.

Bottom Line
Crash diets wreck metabolism. Strength-focused nutrition reshapes you.

RESOURCES: BMR (Basal Metabolic Rate) CALCULATOR: https://www.calculator.net/bmr-calculator.html

***Disclaimer: The information in this podcast episode is for educational purposes only, and is not individual nutrition therapy, for understanding individual needs please consult with your health care professional.

GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guide

WORK WITH US
Join us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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GLP-1 medications are either wildly overhyped or harshly criticized depending on the week—and one of the loudest concerns right now is that they “cause muscle loss.” In this episode, I’m digging into what the research actually shows about lean mass changes on GLP-1s, what’s being misunderstood online, and what patients and clinicians can do to protect muscle while still benefiting from these powerful therapies.

To help me unpack this, I’m joined by Dr. Michael Tsoukas, Associate Professor of Medicine in the Division of Endocrinology at the McGill University Health Centre, Co-Director of the Metabolic & Weight Optimization Clinic, and a clinician-scientist whose work focuses on GLP-1 pharmacotherapy and obesity treatment. He’s trained at Tufts, McGill, and Harvard, and has authored over 50 peer-reviewed publications.

We talk about where the muscle-loss concern came from, how GLP-1 weight loss compares to bariatric surgery and diet-only approaches, and whether lean mass loss always reflects true functional muscle loss. We also get practical, discussing resistance training and protein targets (it’s more than you may think!).

If you’re on a GLP-1, considering one, or prescribing them—this is a science-based conversation that separates fear from facts.

Guest: Dr. Michael Tsoukas
Website: mwoc.ca

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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In this episode, I’m joined by Dr. Michael Beyaert — a General Internist trained at the University of Toronto with a special interest in cardiovascular disease. With a background in Nutrition and Dietetics (Western University) and a Master’s in Neuroscience (McMaster), he brings a rare, practical lens to metabolic health that connects medicine, nutrition, and the brain.

We dig into what body composition actually means, why visceral fat is so metabolically harmful, and why muscle and strength may be the most overlooked health markers in modern weight loss conversations.

We also talk about sarcopenia (age-related muscle loss), why rapid weight loss can increase risk, and what we actually know — and don’t know — about “safe” amounts of muscle loss during weight reduction, including with GLP-1 medications.

Most importantly, Dr. Beyaert shares the real-world advice he gives patients: prioritize strength training, fuel your body (especially protein), monitor the rate of weight loss, and shift your focus from the scale to outcomes like strength, function, and quality of life.

If you take one thing from this episode, it’s this: strength is health — and rather than obsessing over losing the next 10 pounds, most people would benefit more from gaining their first pound of muscle.

Home BIA Scale Options We recommend one of two at-home BIA scales that you can easily purchase from Amazon.ca:

8-electrode BIA scale (higher accuracy): Provides more precise data by measuring arms, legs, and trunk separately
Standard foot-to-foot BIA scale (more affordable): Still effective for tracking overall trends
Both options are acceptable. The most important factor is consistency.

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O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

If you feel like you’re barely eating but still not losing weight, this episode is for you.

We break down why very low-calorie diets—like 1,200 calories or less—often backfire, slow your metabolism, and disrupt key hormones like leptin. You’ll learn how chronic under-eating keeps your body in conservation mode, why hunger and low energy persist even after dieting ends, and what actually supports long-term fat loss instead.

We cover sustainable eating, mechanical meals, protein needs, strength training, and how to rebuild metabolic health—especially if you’ve dieted for years or have conditions like insulin resistance or PCOS. Fat loss isn’t about eating less and less; it’s about creating safety, consistency, and trust with your body.

GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guide

WORK WITH US
Join us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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In this episode, I sit down with Dr. Ashley White to explore a concept that’s missing from most conversations about obesity treatment: appetite literacy.

Together, we talk about why hunger, fullness, cravings, and wanting aren’t problems to suppress, but physiological signals to understand—and how dieting, stress, and modern food environments disrupt those signals. We explore how appetite is regulated in the brain, why willpower-based models fall short, and how appetite literacy fits into modern obesity care, including the use of GLP-1 medications.

This is a grounded, science-based conversation about working with biology rather than fighting it—and why skill-building matters just as much as treatment tools.

Dr. White is a physician certified in family medicine and emergency medicine through the College of Family Physicians of Canada, with board certification in obesity medicine through the American Board of Obesity Medicine and a Master’s in Public Health with a specialization in global health. Her 15-year career spans community health work in Afghanistan, health equity policy at the Public Health Agency of Canada, rural emergency medicine, and pioneering integrated addiction treatment in primary care. She currently serves as Medical Lead in Canada for HeliosX and is the founder of The Shift Clinic, launching December 2025.

Connect with Dr. Ashley White:
Instagram: @ashleywhite.md
The Shift Clinic: www.theshift.clinic
Website: www.ashleywhitemd.com

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WORK WITH ME Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

168. Don’t Believe Everything You Hear: How to Interpret Health Information Online

In this episode, I talk about why so much health information online sounds confident, compelling—and often overwhelming—and how to think more clearly about what you’re hearing.

We explore why extreme health claims are so persuasive, how algorithms reward confidence over nuance, and why popularity doesn’t equal accuracy. I walk through a practical framework I use to evaluate health claims—looking at anecdotes, mechanisms, population data, and long-term clinical outcomes—and why speed of weight loss is not the same as sustainable health.

I also share the red flags I personally watch for in health content, and how I use podcasts and social media as tools for curiosity rather than instructions. This is a pragmatic conversation about taking what resonates, leaving the rest, and remembering that no single approach works for everyone.

If you’ve ever felt confused, behind, or anxious after consuming health content online, this episode is for you.

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O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Weight Loss Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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Episode 167: Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)

In this episode, I break down one of the most common goals I hear from women—“I need to stop snacking at night”—and why goals like this almost always fail. Not because of a lack of discipline, but because they ignore physiology. “Do not” goals create a metabolic void: the brain is told what to avoid, but the body’s needs for energy, protein, blood sugar stability, muscle preservation, and nervous system regulation aren’t addressed. When those needs go unmet—especially in women dealing with insulin resistance, perimenopause, menopause, chronic stress, or GLP-1 medications—willpower is expected to do the impossible.

I explain how restriction fuels the deprivation–compensation cycle, why cognitive restraint breaks down at night, and why night snacking is usually a signal of under-fueling earlier in the day—not a self-control problem. Then I walk through how shifting from “don’t” goals to physiology-based “do” goals (like prioritizing protein, eating regularly, building balanced meals, planning intentional evening options, and reducing nervous system load) leads to better consistency, quieter food noise, and more sustainable fat loss—especially for women on GLP-1s.

If you’ve ever felt like you’re “good all day” and then unravel at night, this episode will help you stop blaming yourself and start supporting your metabolism instead.

FOLLOW SASHA
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WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RD

Tired of quick-fix diets that never last? In this episode, we break down the foundations of healthy eating for sustainable weight loss—without calorie counting, restriction, or dieting gimmicks.

You’ll learn how to:

→ Shut off hunger hormones and turn on satiety signals

→ Reduce cravings and balance key hormones like insulin

→ Naturally eat fewer calories without feeling deprived

3 Pillars We Cover:

1. Prioritize Whole Foods – Simple, real foods like apples, chicken, potatoes, and chia seeds keep you full and satisfied, unlike ultra-processed foods.

2. Minimize Added Sugars – Reduce hidden sugars in yogurt, sauces, and protein bars to stabilize blood sugar and curb cravings.

3. Include Protein + Fiber at Every Meal – Protein (20–30g/meal) and high-fiber foods help you feel full and support effortless weight management.

Fibre “CHEAT SHEET” You can access the Fibre “Cheat Sheet” by signing up to receive a curated list of my podcast episodes, designed to gently guide you as you begin your journey. Once you sign up, the Fibre Cheat Sheet will be delivered straight to your inbox. → https://www.sashahighmd.com/podcast-guide

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WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnes

We're kicking off a brand new year with the perfect conversation: how to build consistency, confidence, and real strength — no matter your age, stage, or starting point.

So many women WANT to be consistent with exercise, but life, perfectionism, and unrealistic expectations often get in the way. In this episode, we talk honestly about how to overcome those barriers, start where you are, and build a training lifestyle you’ll still be proud of next December.

My guest is Coach Tina McInnes, an educator and strength coach who helps women understand their bodies, build confidence, and create sustainable habits that last. Through her program Women Who Want Muscle, Tina has created a supportive, science-backed community where women learn how to lift effectively, navigate midlife changes, and stay consistent through accountability and coaching.

Together, we explore what actually creates consistency, how women’s training needs evolve in their 40s, 50s, and beyond, and how to design a realistic routine that supports longevity, resilience, and self-belief.

About Coach Tina McInnes

Tina is the founder of Women Who Want Muscle, a community-based strength training program for women who want to become consistent lifters. She focuses on habit-building, coaching support, and simple, effective training — not complicated protocols or perfectionism.
Learn more: coachmcinnes.ca
Follow Tina: @tinamcinnes_coaching on Instagram

FOLLOW SASHA HIGH MD
Instagram - https://www.instagram.com/sashahighmd/

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

164. Start 2026 with the Right Mindset (REPLAY)

Join me for a special New Year’s Eve episode where I share 5 principles and 3 actionable tools to help you set yourself up with the right mindset for success in 2026. This episode first aired last year and I thought it was super valuable to revisit! Learn how to move beyond fleeting resolutions and instead build meaningful habits that align with your goals and values. Whether your focus is on health, weight loss, or general self-improvement, this episode is all about shifting your mindset for sustainable growth.

Tools for Success in the New Year:

Tool #1: Reflect on your WHY to anchor your actions in meaningful purpose.

Tool #2: Celebrate your progress so far and build confidence from your wins.

Tool #3: Use mantras to reinforce your belief in your ability to succeed.

Success isn’t about perfection or quick fixes—it’s built on small, consistent actions rooted in purpose. This year, focus on creating a mindset that fuels sustainable growth, embraces the process, and keeps you connected to what truly matters.

Connect with Dr. Sasha High:

Instagram: @sashahighmd

Best Weight Coaching Program for Women: www.sashahighmd.com/bestweight

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Happy New Year! Wishing you health, joy, and peace in 2026. See you in the next episode! 🎉

163. Don't Wait for January: Why December is Perfect for Your Health Goals (REPLAY)

In today’s REPLAY episode of High on Life, I discuss why December (with all the holidays and treats!) is actually the best time to focus on your health and weight loss goals.

Rather than waiting for the New Year to roll around, I’m challenging my listeners to break free from the mindset that you need the “perfect time” to start and encouraging you to take small, manageable steps toward health and well-being—even during the busy holiday season.

“Waiting for January is perpetuating an internal belief that your circumstances dictate how you show up for yourself.”

Key Takeaways:

→ Stop Waiting for the "Perfect Time": Waiting until January to start fresh is a misconception that can keep you stuck in a cycle of deferring action. Life is rarely perfect, and waiting for the ideal moment only reinforces the idea that external circumstances must align for you to take action.

→ Progress Over Perfection: December is a great time to let go of all-or-nothing thinking. You don’t need to be perfect to make small, healthy choices. By focusing on progress, you can create a foundation for success that works with your real-life circumstances.

→ Small Steps Lead to Big Changes: Starting small in December, like drinking more water or adding a short walk to your routine, is more effective than drastic resolutions. Small actions now will help you build momentum heading into the new year.

Join Best Weight with Sasha High MD:
If you’re a woman who is ready to prioritize your health and work toward your best weight, join Best Weight, my coaching program designed to support you in making lasting, sustainable changes. Inside Best Weight, you’ll learn how to optimize your thinking, build healthy habits, and create consistency that sticks. Visit www.sashahighmd.com/bestweight to join today.

Links Mentioned:
 → Best Weight with Sasha High MD www.sashahighmd.com/bestweight
 → Organika Collagen Electrolyte Mix https://amzn.to/3Cx73vU

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162. Navigating Eating During the Holidays

Holiday triggers are real — food pushers, pressure to “just try a little,” the sweets table, and the fear of offending someone. It can feel like a lot.

In today’s episode, we dive into simple, compassionate tools to help you stay aligned with your goals, including:

→ Setting your mindset for success
→ Planning for social events without overwhelm
→ Shifting out of the scarcity mindset around holiday food

If you want community and coaching to help you thrive through the holidays, join us insideBest Weight, our women’s-only program with Dr. Sasha High. We’d love to support you. 💛

WORK WITH US

Join my Weight Loss Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

In this quick update, I break down the newest Phase 3 data for retatrutide, Lilly’s investigational triple-agonist medication showing unprecedented results in obesity and knee osteoarthritis.

Highlights:

We also cover

A concise medical breakdown to help you stay informed and safe as the obesity-medicine landscape evolves.

161. The Overlap between Binge Eating Disorder and Obesity (Part 2)

In this episode, I’m breaking down the difference between Binge Eating Disorder (BED) and the emotional or hedonic eating patterns we often see in obesity. While BED and obesity can overlap, they’re not the same — and treatment looks very different for each.

I share who to screen for BED, how to ask about eating behaviours with compassion, and the most effective treatment options, including CBT-ED, nutrition therapy, and medications. Then I shift into understanding non-BED overeating patterns driven by emotional eating, all-or-nothing thinking, and over-desire around food.

If you want a clearer, more compassionate understanding of eating disorders and obesity-related eating behaviours, this episode will guide you through both.

WORK WITH ME 

Recover Strong CBT-ED program for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Lifestyle Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created acurated list of my podcast episodesto gently guide you as you begin your journey.https://www.sashahighmd.com/podcast-guide

160. Eating Disorders vs. Obesity-Related Eating Behaviours (Part 1)

In today’s episode, I walk through the spectrum of disordered eating — from everyday overeating to clinically significant eating disorders like binge eating disorder and bulimia nervosa. 

I explain how these behaviours differ, where they overlap, and why so many people feel confused about their relationship with food. I also cover the science behind appetite, reward pathways, and why some individuals are more vulnerable than others. This episode will help you understand the foundations before we dig deeper next week! 

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The Menopause Solution Course
https://www.sashahighmd.com/the-menopause-solution

Health Coaching Program for women, Best Weight
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Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

159. Nutrition in the Menopause Transition

In this episode ofHigh on Life, we dive into one of the most common and confusing challenges women face during the Menopause transition:understanding how to nourish their changing bodies.

 Registered dietitian and Best Weight coach, Tedi Nikova, RD, MPH, breaks down what’s really happening with hormones like estrogen, testosterone, and insulin—and how these shifts impact hunger, metabolism, and fat distribution.

You’ll learn clear, sustainable strategies for regulating blood sugar, building muscle, and creating balanced meals without cutting out major food groups or falling for social media myths. From practical protein goals to simple meal structure tips and mindset shifts, this episode gives you the tools to workwithyour body, not against it.

Plus, get a sneak peek of the upcomingMenopause Course with Dr. Sasha High, designed to help women feel strong, informed, and empowered through midlife and beyond.

The Menopause course is now live:
https://www.sashahighmd.com/offers/QpxVQo7n/checkout

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WORK WITH US: 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Feeling ready to start your weight loss journey—but not sure where to begin?You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast listand let’s take that first step together!

Episode 158 — How to Build Resilience When You Want to Quit

In this episode, I’m talking about what to do when you hit that wall — when motivation fades, things feel hard, and you just want to give up.

Resilience isn’t about being tough or forcing your way through. It’s about how quickly you can recover, adapt, and get back into action when life throws challenges your way. I share the psychology and neuroscience behind resilience — what’s happening in your brain when you want to quit, and how to train your thinking so you don’t get derailed by stress or frustration.

You’ll learn how the prefrontal cortex and amygdala work together when you’re under pressure, why tolerating discomfort builds emotional endurance, and how small mindset shifts can literally rewire your brain for grit and perseverance.

I also walk through practical, science-based tools you can start using right away: reframing stress as energy, practicing “micro-recoveries” throughout the day, using controlled doses of challenge to strengthen your nervous system, and labeling emotions to calm your brain before taking action.

Resilience isn’t a personality trait — it’s a skill. And every time you show up when it’s hard, you’re training that skill.

If you’ve been tempted to quit lately, this episode will help you understand what’s really happening beneath the surface — and how to keep going, without burning out or beating yourself up.

Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

Episode 157 — You’re Not Broken: Understanding Weight Changes in Menopause

If you’ve ever looked in the mirror and thought, “What happened to my body?” — you’re not alone.

In this episode, I’m reframing how we think about weight changes in menopause and midlife. You’ll learn what’s really happening in your body, why it feels so frustrating, and how to work with your body instead of against it.

In this episode, I share:

→ What’s actually happening hormonally during menopause — and why metabolism slows.

→ How muscle is the #1 key to protecting metabolism and preventing weight gain.

→ Why diets and restriction don’t work — and what to focus on instead.

→ How sleep and small daily habits make a big impact.

→ When lifestyle changes aren’t enough, and why medical treatment can be a compassionate, science-based tool.

You are not broken. Your body is wise, resilient, and capable of thriving through this season. Let’s talk about how to support it with understanding, not shame.

👉Reflection: What’s one small thing you can do today to honour and care for your body?

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

FOLLOW
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Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

Episode 156 — Debunking Nutrition Trends: Fasting, Gut Health, and GLP-1 Supplements

Confused by all the nutrition trends on your social feed? In this episode, we’re breaking down three of the biggest ones — fasting, gut health, and GLP-1 supplements — so you can separate fact from marketing hype.

You’ll learn:

→ What the research really says about fasting for weight loss and who should (and shouldn’t) try it
→ The truth about gut health — what actually supports it (hint: it’s simpler than you think)
→ Why “GLP-1 support” supplements and powders might be more marketing than science

By the end, you’ll feel confident knowing what’s actually worth your time, energy, and money when it comes to sustainable nutrition and weight loss.

If you want more support, check out Best Weight — my program for sustainable nutrition, movement, and mindset. Learn more at www.sashahighmd.com/bestweight.

FOLLOW SASHA
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WORK WITH US:
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

🎙 Episode 155 — How to Stop Self-Sabotage Before It Starts

Today I’m sharing practical ways to stop self-sabotage before it even begins.

We all know the pattern: a stressful day, a busy week, or feeling tired and suddenly we overeat, skip a workout, or procrastinate. I want you to know — you’re not broken. Self-sabotage is your brain trying to protect you, and there are ways to work with it.

In this episode, I cover:

→ How to notice your triggers and patterns before the behaviour starts.
→ Pre-deciding realistic, flexible strategies to handle vulnerable moments.
→ Replacing all-or-nothing thinking with “next best step” thinking.
→ Simple tools to pause, regulate, and respond instead of reacting automatically.
→ How to anchor habits in your identity, not just outcomes.

You’ll learn to build awareness, consistency, and self-compassion — so you can stop shame and guilt from running the show.

If you want more support, check out Best Weight — my program for sustainable nutrition, movement, and mindset. Learn more at www.sashahighmd.com/bestweight.

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

🎙 154. “Sexy vs. Boring: Why Complicated Feels Tempting but Simple Actually Works”

Hey friends! In this episode, I’m tackling something I see all the time in weight loss (and honestly, in life too): our brains love the complicated, “shiny” solutions — the ones that feel exciting and sexy — while ignoring the boring basics that actually move the needle.

We’ll talk about:

If my approach resonates with you and you want more support, accountability, and coaching, I’d love to invite you intoBest Weight, my health coaching membership for women. You can learn more atwww.sashahighmd.com/bestweight

FOLLOW SASHA

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WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com

In today’s episode, I’m diving into everything you need to know about Zepbound (tirzepatide) — the newest obesity medication now available in Canada. I’ll explain how this dual GIP/GLP-1 agonist works, how it’s different from semaglutide (Ozempic/Wegovy), and who it may be helpful for.

We’ll talk about expected weight loss results, side effects, cost, and access, as well as one really important topic: how to protect your muscle and bone health while on these medications. Rapid weight loss can come with downsides — and I’ll share what you can do to make sure your journey is sustainable and healthy.

In this episode, I cover:

→ How tirzepatide works and what makes it unique
→ Expected weight loss and blood sugar improvements
→ Common side effects and safety considerations
→ Tirzepatide vs. semaglutide — what’s the difference?
→ Cost, access, and insurance coverage in Canada
→ Why protein and strength training are essential during weight loss

As always, this podcast is for educational purposes only and not a substitute for personalized medical advice. Please talk to your doctor before making any changes to your treatment plan.

Come connect with me on Instagram @sashahighmd, and don’t forget to subscribe so you never miss a Monday episode!

Other episodes: 

108. All About Wegovy
97. All About Mounjaro
53. All About Ozempic
145. Which one is better, Ozempic, Wegovy or Mounjaro?

152. 🎙 Start Smart: The Nutrition Basics for Your Weight Loss Journey

Episode Description
Before you jump into a meal plan, you need a strong foundation. In this episode, Tedi—registered dietitian and lead coach inside Best Weight—shares the 3 nutrition foundations every woman should focus on before starting her weight loss journey. You’ll learn how to:

➡ Identify your eating patterns and triggers for overeating

➡ Set consistent eating times to prevent over-hunger and backloading

➡ Build a go-to list of staple proteins to keep you satisfied and preserve muscle

✨ Reflection prompts:
➡ What are your triggers for overeating? What are the most challenging times of day to manage eating patterns?

➡ After listening to this episode, consider what your next best step is to set yourself up for success in your weight loss journey.

I hope this episode helps you set a strong foundation for sustainable weight loss!

Episode 132. Reconsidering Alcohol (January 2025)
https://www.sashahighmd.com/podcasts/high-on-life/episodes/2148951199

FOLLOW SASHA
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WORK WITH US
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

151. 🎙 Alcohol, Menopause and Metabolism: What Women Need to Know

Many women in midlife notice alcohol affects them differently — from sleep and hot flashes to weight and energy. In this episode, I share my own journey with stepping back from alcohol and unpack the science on how it impacts hormones and metabolism in menopause. Plus, practical strategies to help you rethink your relationship with alcohol without guilt or extremes.

In this episode, we’ll explore:

➤ What alcohol does to hormones, sleep, and metabolism in midlife

➤ Why it feels emotionally and culturally hard to change our drinking habits

➤ The myths (like red wine and heart health) that still linger

➤ Practical ways to rethink alcohol without guilt or extremes



✨ Reflection prompts:

➤ What’s your current relationship with alcohol — habit, treat, stress relief, or something else?

➤ If you experimented with cutting back, what small change would you try first?

I hope this episode helps you reflect intentionally on your choices, especially during a season when your health and wellbeing matter more than ever.

My favourite Organika Passionfruit electrolyte for daily consumption
https://amzn.to/3KaxAmF

Episode 139. Reconsidering Alcohol (March 2025)
https://www.sashahighmd.com/podcasts/high-on-life/episodes/2148986132

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

150. The Top Cognitive Distortions Keeping You Stuck

Most of the time, what keeps us stuck in our health journey isn’t food or exercise — it’s our thought patterns. All-or-nothing thinking, “shoulds,” catastrophizing… these distortions twist reality and keep us cycling in guilt, shame, and frustration.

In this episode, I break down the top cognitive distortions I see in my coaching clients (and in my own life too!), with real examples and practical ways to shift them. If you’ve ever thought, “I blew it, might as well start again Monday,” this one’s for you.

You’ll walk away with tools to catch unhelpful thoughts, reframe them, and start renewing your mind so that lasting change actually feels possible.

FOLLOW SASHA
Instagram - https://www.instagram.com/sashahighmd/

WORK WITH ME
Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine
https://www.highmetabolicclinic.com

We all love quick fixes, but when it comes to health they rarely work — and often leave us stuck in a cycle of starting over. In this episode, I share why quick fixes are so tempting, the hidden costs they carry, and what lifelong change really looks like.

If you’ve ever felt stuck in the cycle of starting over with every new diet, this episode will encourage you to slow down, build trust with yourself again, and embrace sustainable habits that bring peace and freedom.

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario Obesity Management Clinic - https://www.highmetabolicclinic.com

In this episode ofHigh on Life, I’m joined by Margo Green, a registered psychotherapist (qualifying) who specializes in body image, disordered eating, addiction, burnout, and self-compassion—especially for women navigating menopause and mood disorders.

We’re talking all abouthow we relate to our bodies—and how practicingself-compassioncan transform your health journey.

Together, we explore:

This episode is for anyone who’s ever felt discouraged in their body, stuck in shame, or unsure how to care for themselves with both structure and kindness.

💛 You are not alone—and there is hope.

📍 If you’re in Ontario and want support with body image or mental health, you can connect with Margo atwww.highmetabolicclinic.com/psychotherapy

In this episode, Dr. Sasha High sits down with the three incredible dietitians from the High Metabolic Clinic to give you a behind-the-scenes look at what it’s really like to work with a dietitian. Whether you're at the beginning of your weight loss journey or looking to deepen your relationship with food, this conversation is packed with practical wisdom and compassionate guidance.

 👥 Guests:Tedi Nikova, Ina Benkova, and Victoria Upshaw — Registered Dietitians at the High Metabolic Clinic

What You’ll Learn:

Links & Resources:
🔗 Learn more or connect with our dietitians:www.highmetabolicclinic.com/nutrition 

 📌 Follow us on Instagram:@sashahighmd

In this episode ofHigh on Life, I’m answering a question I get all the time:How much weight can I realistically expect to lose?

I’m breaking down:
✅ Why weight loss isn’t just about willpower—it’s influenced by your biology and genetics
✅ The false promises of diet culture and why they set us up for disappointment
✅ Why aiming for 5-10% weight loss is both realistic and powerful for your health
✅ What research shows about weight loss with lifestyle changes and medications
✅ How to shift your mindset from chasing a “goal weight” to building a sustainable, healthy lifestyle
✅ Why hitting a plateau doesn’t mean failure—it means stability
✅ The truth about BMI and why it’s not the ultimate measure of health

If you’ve ever felt frustrated by weight loss or wondered why it’s so hard to keep weight off, this episode will give you clarity and encouragement.

🎧 Tune in now, and if this episode helped you, please subscribe and share it with a friend!

FOLLOW SASHA

Instagram -https://www.instagram.com/sashahighmd/

Tiktok -https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

Dr. Sasha High, Internal Medicine and Obesity Medicine physician, breaks down a common patient question: which GLP-1 medication is best for weight management?

On today’s episode, we review data for Ozempic (Semaglutide), Wegovy (Semaglutide 2.4mg) and Mounjaro (Tirzepatide) for obesity treatment. We discuss:

Most relevant to the Canadian consumer is the discussion around insurance coverage and practical considerations like monthly cost.

Reminder that you still need to speak with your own healthcare provider about what treatment is most appropriate for you and this is for educational purposes only.

If you’re in Ontario and need support from a multidisciplinary team for chronic weight management, The High Metabolic Clinic is my program that offers holistic virtual care from obesity specialists, registered dietitians and psychotherapists across Ontario through telemedicine. You can get more info atwww.highmetabolicclinic.com. We do need a referral from your Family Doctor.

 Family doctor, mom, and founder of TheSmartPhoneEffectMD,Dr. Alison Yeungjoins us to tackle one of the biggest parenting challenges today: raising healthy, connected kids in a digital world.

We discuss:

Whether your child already has a device or you’re trying to delay that first phone, this episode is packed with insight, research, and practical strategies to help you feel empowered — not overwhelmed.

🔗 Resources & Links:
→ Follow Dr. Yeung and download her Digital Guide for Parents on Instagram@TheSmartPhoneEffectMD
→ Share this episode with a friend or fellow parent

Body dissatisfaction is something so many women struggle with. And here’s the thing: body dissatisfaction is not really about our bodies. It’s about thebeliefswe’ve adopted about our bodies.

In this episode, I share two stories from my recent marathon training and racing season that reveal how even at our strongest, we can be sidelined by negative body thoughts. 

We also dig into where body dissatisfaction comes from—how toxic Western diet culture and the media have trained us to value thinness over strength, and how we can start to take an honest inventory of the messages we're consuming daily.

Most importantly, I walk you throughthree mindset tools, grounded in CBT and DBT, to help shift the way you think about your body:

Focus on what your body can do, not just how it looks.

Recognize the cultural originsof body shame and filter your influences.

Practice radical acceptanceand values-based living so you can start showing up now, not waiting for “after.”

You are more than a number on the scale. Your body is not an ornament—it’s an instrument. Let’s learn to live like it.

In this special Q&A episode, I answer your burning questions!

🔹Diet Pop – Good or Bad?Marie asks if she should be worried about her diet soda habit. I break down the science on artificial sweeteners and share my balanced take.

🔹Postpartum Weight Gain & HungerNaomi wants to understand how pregnancy and postpartum impact metabolism, appetite, and body composition. I dive into key hormonal changes and practical nutrition strategies for new moms.

🔹How Fast Should You See Waist Changes?Lisa wonders how long it takes to lose inches off the waist. I discuss realistic expectations, key factors that influence fat loss, and what really matters when tracking progress.

Tune in for evidence-based insights and practical tips! Keep sending your questions—I love hearing from you! 💛

🎙️Overcoming Fear in Obesity Treatment—Balancing Risks & Taking the Next Step

Hey everyone, welcome back toHigh on Life! Today, we’re diving into something I hear all the time:fear of obesity treatment.Whether it’s medication or bariatric surgery, so many people hesitate because of concerns like:

🔹 “What if I fail?”
🔹 “What if I can’t handle the side effects?”
🔹 “Am I just taking the easy way out?”
🔹 “I’ve heard these meds cause cancer and haven’t been studied long enough.”

If this sounds familiar, you are NOT alone. In this episode, I break down these fears, separate fact from fiction, and help youmake an informed decision—based on science, not fear.

💡What We Cover:
✔Fear of treatment vs. fear of inaction– What’s riskier: medication or untreated obesity?
✔GLP-1 medications & cancer risk– What the evidencereallysays.
✔Side effects & how to manage them– Nausea, digestion, eye health concerns.
✔Bariatric surgery– Myths vs. reality (it’s safer than a gallbladder removal!)
✔“Am I cheating?”– Why obesity is a chronic disease, not a personal failure.
✔What if I fail?– The bigger question:What if this actually works?

At the end of the day,you deserve evidence-based care. This episode will help youweigh the risks, make a confident decision, and take the next step toward your health.

Today, I dive into the concept of "cheat meals" and why they may be more harmful than helpful for your health journey. Instead of supporting sustainable progress, this mindset often fuels guilt, binge cycles, and toxic diet culture.

Here’s what I cover in today’s episode:
✨ Why the language of "cheating" is problematic.
✨ How cheat meal culture perpetuates guilt and all-or-nothing thinking.
✨ Strategies to reframe food choices as intentional indulgences.
✨ Tips for embracing balance, self-compassion, and flexibility in your diet.
✨ The importance of dismantling diet culture and taking back your power around food.

This isn’t about perfection—it’s about learning how to enjoy food without sabotaging your goals or feeling ashamed.

🎧 Ready to rethink how you approach indulgence and balance? Tune in now!

If you’re a woman ready to break free from guilt and make peace with food, join myBest Weightcoaching program for personalized support. Visitwww.sashahighmd.com/bestweightfor more info!

I’ve decided that not drinking alcohol is COOL! 😊

In this episode of the High on Life podcast, I dive into the cultural norms and health implications of alcohol. From noticing Instagram trends where moms joke about drinking to get through the day, to feeling the subtle peer pressure that often accompanies social drinking — I share my personal journey of choosing not to drink. I discuss how sobriety is gaining momentum, why opting out of alcohol can empower your health and mindset, and how it’s becoming a lifestyle choice many are embracing.

I also touch on important health risks linked to alcohol, including its connection to cancer and dementia. I highlight recent warnings from the U.S. Surgeon General and explain how even small amounts of alcohol can have serious health effects. I also discuss how alcohol impacts metabolism and weight, particularly during menopause.

Finally, I offer some practical tips on how to live a lifestyle free from alcohol and feel confident in your choice. Tune in to learn how saying “no” to alcohol can actually help you thrive and live more intentionally.

Resources Mentioned:

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

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In today’s episode, we’re tackling a big question: How do we stay motivated with our health goals after the excitement of January starts to fade? It’s mid-February now—prime time for life to throw curveballs and for the initial energy behind our New Year’s resolutions to wane. But your health journey isn’t about being perfect for one month—it’s about finding ways to create momentum and stay consistent throughout the year.

I’ll share 8 creative, practical strategies to rekindle your drive and make health goals sustainable and fun. 

Staying motivated isn’t about grand, sweeping changes—it’s about embracing the joy in small steps, flexibility, and showing up for yourself every day, even when it feels challenging. Discipline fueled by self-love can make even the hardest choices worth it.

If you’re a woman who is ready to take your goals from concept to transformation, I’d love to support you in my coaching program,Best Weight.We offer two live calls every week, so you’re never on this journey alone. Visitsashahighmd.com/bestweightto learn more and register.

🎉Giveaway Alert🎉
We’re giving one lucky listener anInBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email admin@sashahighmd.com. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

What happens when we don’t prioritize muscle health? In this second episode with my expert guest Dr. Kaitlin Link, we discuss the consequences of muscle neglect and dive into ways to measure and understand your muscle health. Topics include:

Key Takeaway:Understanding and monitoring muscle health is key to taking actionable steps to prevent age-related decline, optimize metabolism, and enhance longevity.

About Dr. Kaitlin Link

Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. 

For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come.

Instagram:@benchmarkproactivehealth

Website:https://mybenchmarkhealth.com/ 

Email:hello@mybenchmarkhealth.com 

WORK WITH SASHA 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

🎉Giveaway Alert🎉
We’re giving one lucky listener anInBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email admin@sashahighmd.com. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

In this episode, we explore the multifaceted importance of muscle for health. From posture and function to its impact on metabolism and cardiovascular health, muscle plays a vital role in our overall well-being. Our expert guest Dr. Kaitlin Link breaks down:

Muscle is not just for athletes or bodybuilders—it's an essential component of long-term health. Strengthening and maintaining muscle can improve life expectancy and quality of life.

About Dr. Kaitlin Link

Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. 

For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come.

Instagram:@benchmarkproactivehealth

Website:https://mybenchmarkhealth.com/ 

Email:hello@mybenchmarkhealth.com 

WORK WITH SASHA 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

🎉Giveaway Alert🎉
We’re giving one lucky listener anInBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email admin@sashahighmd.com. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

🎙️Episode Highlights:
On today’s episode of the High on Life podcast, I am joined by Sydney Ireland,Business Development Manager with InBodyCanada, todive into the importance of body composition beyond the number on a scale. We explore:

🔗Resources from the Episode:

My guest: Sydney Ireland

Sydney Ireland is a Business Development Manager with InBodyCanada for the province of Ontario and works with all health and wellness professionals , as well as consumers to address their body composition analyzer needs. She has been apart of the team for 2.5 years and comes with a background of nutrition and human development from the University of Guelph. Her goal is to increase the awareness of the importance of body composition for improving our daily life and maintenance of good health as we age!

Tune in, learn more, and don’t forget to enter the Giveaway!

In this episode, we're tackling a question I’ve been hearing a lot: What happens if you want to stop your GLP-1 medication (like Ozempic, Wegovy, Mounjaro, Zepbound, or Saxenda)? Whether you’re making this decision voluntarily or because circumstances force it, I’ll walk you through evidence-based strategies to minimize weight regain and ensure the best outcomes.

Here’s what I’ll cover today:

What happens when you stop GLP-1 medications?

What research tells us about this transition:

Why long-term GLP-1 use is often recommended:

Evidence-based strategies for transitioning off GLP-1s:

Key takeaway:
Transitioning off GLP-1s is not one-size-fits-all. It requires close collaboration with your healthcare provider, a strong emphasis on lifestyle habits, and ongoing psychological support. Whatever path you choose, remember this journey is about long-term health, not just weight loss.

🎧If you’re looking for guidance on building resilience and consistency to create your healthiest lifestyle, whether you’re on or off GLP-1 medications, check out my coaching program, Best Weight, on my website:www.sashahighmd.com/bestweight.

References from today’s episode:

Copenhagen study on tapering off GLP-1s:Learn more

Welcome to another episode ofHigh on Life!Today, we’re tackling a common challenge for people on GLP-1 medications like Ozempic or Wegovy: the return of hunger. If you’ve been enjoying reduced appetite and suddenly find hunger creeping back in, you’re not alone. It can feel frustrating, but here’s the good news—it’s not an emergency. In this episode, we’ll explore practical strategies to manage hunger in a calm, mindful way.

FOLLOW SASHA

Instagram -https://www.instagram.com/sashahighmd/

Tiktok -https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

In this episode of High on Life, Dr. Sasha High welcomes registered dietitian Tedi Nikova to uncover common nutrition mistakes that sabotage weight loss goals. Tedi, the head coach of the Best Weight program and a dietitian at the High Metabolic Clinic, shares actionable strategies for overcoming these challenges and building sustainable habits.

Key topics include recognizing hidden sugars in drinks and foods, such as sauces, yogurts, and smoothies, and gradually reducing hidden sugars to improve metabolic health. Tedi explains the importance of balancing food tracking with intuitive eating and reconnecting with hunger and fullness cues for a healthier relationship with food. They also discuss the impact of alcohol on metabolism, sleep, and weight management, offering tips for reducing intake while enjoying social settings. Lastly, they explore how rigid diets often fail and highlight the value of tailoring nutrition plans to fit individual lifestyles for long-term success.

If you’re reading to join Best Weight to uncover blind spots and build intentional, sustainable health habits, check us out here: www.sashahighmd.com/bestweight

For additional resources, check out Virta Health: Names for Sugar https://www.virtahealth.com/blog/names-for-sugar

In this episode, Ina Benkova, a registered dietitian specializing in sustainable weight loss, dives into the world of diet culture—what it is, its historical roots, and its impact on our physical, mental, and emotional health. Learn how diet culture shows up in everyday life and discover actionable strategies to break free and build a healthier, more compassionate relationship with food and your body.  

We cover:

- What Is Diet Culture? Understanding its beliefs and how it influences food choices, body image, and health behaviors.  

- Symptoms of Diet Culture

- The History of Diet Culture: From calorie counting in the 1900s to today’s “clean eating” trends, explore how diet culture evolved.  

- How to Break Free: Practical steps to reject harmful diet culture messages, reconnect with hunger cues, and embrace body neutrality.  

- Simple actions you can take today to reclaim your time and energy from diet culture.  

🎧 Tune in to challenge the status quo and start living a life that values well-being over weight. 

WORK WITH INA BENKOVA, RD

If you are in Ontario and you want to work with Ina for nutrition support, overcoming emotional or binge eating, or breaking free from Diet Culture, you can book a consultation with her on our clinic websitehttps://www.highmetabolicclinic.com/nutrition

FOLLOW SASHA

Instagram -https://www.instagram.com/sashahighmd/

Tiktok -https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

Join me for a special New Year’s Eve episode where I share 5 principles and 3 actionable tools to help you set yourself up with the right mindset for success in 2025. Learn how to move beyond fleeting resolutions and instead build meaningful habits that align with your goals and values. Whether your focus is on health, weight loss, or general self-improvement, this episode is all about shifting your mindset for sustainable growth.

Tools for Success in the New Year:

Tool #1: Reflect on your WHY to anchor your actions in meaningful purpose.

Tool #2: Celebrate your progress so far and build confidence from your wins.

Tool #3: Use mantras to reinforce your belief in your ability to succeed.

Success isn’t about perfection or quick fixes—it’s built on small, consistent actions rooted in purpose. This year, focus on creating a mindset that fuels sustainable growth, embraces the process, and keeps you connected to what truly matters.

Connect with Dr. Sasha High:

Instagram: @sashahighmd

Best Weight Coaching Program for Women: www.sashahighmd.com/bestweight

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Happy New Year! Wishing you health, joy, and peace in 2025. See you in the next episode! 🎉

In this episode ofHigh on Life, Dr. Sasha High tackles a common struggle: how to get moving when you just don’t feel like it. Sasha shares practical and empowering tips to help you take action even when motivation is low.

She discusses strategies such as reconnecting with your "why," setting smaller, more manageable goals, and quieting the inner voice that tries to talk you out of exercising. Sasha also provides relatable examples, like restructuring your day to fit in movement, wearing workout clothes as a subtle commitment, and finding accountability through community or fitness groups.

Exercise is about more than physical fitness; it’s a way to show up for yourself and support your mental wellbeing. Sasha encourages listeners to take one small step today—whether it’s lacing up their shoes, stretching for five minutes, or walking around the block—because progress starts with action.

JoinBest Weight, Sasha’s program for women committed to health and healing their relationship with food and their body. Learn more atwww.sashahighmd.com/bestweight.

FOLLOW SASHA

Instagram -https://www.instagram.com/sashahighmd/

Tiktok -https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating -https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

In this episode ofHigh on Life, I’m diving into a topic that I know many of us face during the holiday season—those unsolicited comments about weight or bodies. Whether it’s a well-meaning compliment or a critical remark, these moments can feel uncomfortable and sometimes even stressful.

I’m sharing practical strategies to help you handle these situations with confidence and grace. We’ll talk about setting boundaries, crafting empowering responses, and even using humor to diffuse tension. I’ll also help you unpack where these comments often come from so you can approach them with compassion while still standing firm in your own boundaries.

Remember: your worth has nothing to do with your body size or weight.

If you’ve ever felt scrutinized at holiday gatherings, this episode is for you. Let’s reclaim the joy of the season and focus on what really matters—love, connection and the true meaning of Christmas.

🎄 Wishing you a holiday season filled with peace, self-compassion, and joy.

I’d love to hear from you about the goals you’re working on or the topics you’d like me to cover in the new year! Feel free to reach out anytime.

💌 Email me: sasha@sashahighmd.com
🌐 Learn more about Best Weight:www.sashahighmd.com/bestweight

If this episode resonated with you, I’d appreciate a quick review—it really helps me reach more people. Thank you for being part of my community. Talk to you next week!

In today’s episode of High on Life, Dr. Sasha High discusses why December (with all the holidays and treats!) is actually the best time to focus on your health and weight loss goals.

Rather than waiting for the New Year to roll around, Dr. High challenges you to break free from the mindset that you need the “perfect time” to start and encourages you to take small, manageable steps toward health and well-being—even during the busy holiday season.

“Waiting for January is perpetuating an internal belief that your circumstances dictate how you show up for yourself.”

Key Takeaways:

Dr. High also offers 9 Practical Tips for Maintaining Health During the Holidays.

Join Best Weight with Sasha High MD:
If you’re a woman who is ready to prioritize your health and work toward your best weight, join Best Weight, my coaching program designed to support you in making lasting, sustainable changes. Inside Best Weight, you’ll learn how to optimize your thinking, build healthy habits, and create consistency that sticks. Visit www.sashahighmd.com/bestweight to join today and build the life and health you deserve!

Links Mentioned:

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Today’s topic: Workability — a powerful concept from Acceptance and Commitment Therapy (ACT) that helps you assess if your actions support your values and goals.

What is Workability? A core Acceptance and Commitment Therapy (ACT) concept focused on evaluating whether your behaviours align with the life you want. It’s not about good or bad habits but rather, asking if your current actions are effective in the long term.

Workability is a neutral approach, helping you avoid guilt or shame and instead focusing on effectiveness.

In today’s podcast, I outline 5 Steps to apply workability to your lifestyle and health habits:

Define your values Assess your habits for workability Experiment and reflect Cultivate flexibility Focus on the process, not perfection

Key Takeaways

If you found this episode helpful, please leave a 5-star review on Apple Podcasts to help more listeners find the show!

Product Recommendation: One of my favourite tools for boosting NEAT (Non-Exercise Activity Thermogenesis): A motorized standing desk, which helps increase daily movement. It’s key for anyone who works from home or has a desk job! Check out my standing desk legs HERE.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

In this episode, I’m coming from a place of real concern. Recently, I’ve had a few patients who have brought to my attention that weight loss is not always beneficial – and when done without proper support and guidance, can in fact be detrimental. These are patients who have been referred to me by other providers to assume care for their obesity treatment, when they come to me, I often find their health is compromised—they’re lacking in essential nutrients, aren’t taking necessary vitamins, and have likely lost a significant amount of muscle. This isn’t the kind of weight loss we want to see, and today I want to dive into why guidance and balanced nutrition are so critical on this journey.

Key Topics Covered:

Why the Scale Isn’t the Whole Story Understanding Sarcopenia and Its Risks Risks of Severe Caloric Restriction Nutritional Deficits and Health Impacts Healthy Weight Loss Strategies

Not all weight loss is beneficial, especially when muscle loss and nutrient deficiencies come into play. GLP-1 medications, bariatric surgery, and calorie restriction can be useful tools but must be paired with lifestyle changes that support muscle retention and nutrient adequacy. The ultimate goal is optimal health, not just a shrinking scale.

Thank you for tuning in! If you found today’s episode helpful, please share it with someone who might need to hear this message. Remember, weight loss that preserves muscle and provides adequate nutrition is the key to long-term health.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

In today’s episode, we’re exploring how the concept of your future self can be a powerful tool when it comes to making mindful health choices. I teach you a tool that involves using your future self to guide your decisions, whether it's reaching for a sugary snack mid-afternoon or debating whether to do your planned workout. We explore three scenarios where Future Self Decision Making can be applied:

To encourage you to do physical activity To guide food choices To navigate high risk environments

I also give a little race recap and some insights from my recent 3-race series Run the Hammer.

Take a listen to learn more about how to use this approach in your daily life and start making health choices that truly align with how you want to feel.

Remember: Your future self can be a valuable guide for making decisions that support your health and well-being. Tune in now to hear how this mindset shift can make a difference in your health goals!

Weight gain during menopause is common - but not inevitable. Menopause is a time of change in our bodies, AND it’s an opportunity for acceptance of and adaptation to that change.

Dr. High was recently invited to speak at Canada’s first National Menopause Show. Today’s episode is a modified version of the talk she gave to the 3000-woman audience at the Metro Toronto Convention Centre. She covers:

You CAN take control of your health during menopause. It takes being intentional but your body is deserving of care. You are deserving of making your self-care a priority!

//

The Ms. FIT study is looking for women who are not currently physical active to participate in different forms of exercise with instructor support with or without a diet program with dietitian support for 6 months. This study is being federally funded by the Canadian Institutes of Health Research. The study is being conducted by University of Toronto Professors Drs. Amy Kirkham and Jenna Gillen, who study the use of diet and exercise to improve women’s health.

Are You Eligible? 

In addition to being female, 30 years of age or older, being able to travel to the University of Toronto once per week for up to 24 weeks, you must meet the following criteria to participate:

-       Be EITHER pre-menopausal (i.e., having regular menstrual cycles) and not pregnant or breastfeeding OR be postmenopausal (e.g., 12 months or greater without your menstrual cycle)

-       Not currently on hormonal contraceptive or hormone replacement therapy

Learn more HERE: https://kpe.utoronto.ca/join-ms-fit

In today’s episode, Dr. Sasha High dives into a powerful mindset barrier in weight loss: fighting reality. If you’ve ever found yourself thinking, “It’s not fair that I have to work so hard,” or “I shouldn’t have to track what I eat,” this episode is for you. Dr. High explains how these thoughts may feel justified but are actually holding you back. She discusses how accepting reality, instead of resisting it, can pave the way to real progress in your health journey.

Key Takeaways:

Resisting Reality Creates Emotional Suffering

Practical Strategies to Move Forward:

Acknowledge What’s Within Your Control

Fighting reality will only hold you back. Accepting your situation allows you to focus on what you can control and take meaningful actions that lead to progress. Embrace your reality, stay empowered, and keep moving forward.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

In today’s episode of High on Life, Dr. Sasha High continues her series on self-sabotage in weight loss, focusing specifically on limiting beliefs. These are the thoughts and stories we tell ourselves that hold us back and keep us stuck in patterns that sabotage our health and weight loss goals. Dr. High discusses common limiting beliefs, such as “I’ll never lose weight,” “It’s too hard for me,” and even situational beliefs like “Vegas is Vegas.” She explains how these automatic, often subconscious thoughts shape our actions and outcomes.

Key Takeaways:

Your Thoughts Shape Your Reality: If you believe weight loss is too hard, it will be. By questioning your limiting beliefs, you can start to make changes that align with your goals. Thoughts Are Not Facts: Recognizing that thoughts are just beliefs we’ve internalized opens up the possibility for change. Thought Dump Exercise: A practical exercise where listeners can write down all their thoughts on a topic, identify the most painful or limiting thought, and then question it to open up new, empowering beliefs. The Power of Small Actions: You don’t need to be overly positive; you just need enough resilience to take the next small step. Questioning Limiting Beliefs: Asking yourself questions like “Is this true?” and “What else could be true?” can lead to new perspectives and better choices.

Resources:

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today we’re continuing my series on self-sabotage in weight loss and we are focusing on perfectionism another word for this is all-or-nothing thinking.

Perfectionism inhibits forward progress, and perfectionism is the enemy of consistency. When it comes to weight loss, trying to “get it right” may be holding you back in ways you haven’t even realized.

Here’s what it can sound like:

Can you see the theme here? Perfectionism leads to procrastination and misleads you into believing there will be a better time to re-start.

On today’s episode I’ll share some tools to help you overcome perfectionism, including:

Remember, you don’t need to wait for the perfect time to start focusing on your health. Starting with today’s Next Best Choice is 100% better than not bothering until some indeterminate time in the future!

My favourite electrolyte drink right now – mix with lime flavoured sparkling water!

https://amzn.to/3NvGd9P

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today is episode 2 of the self-sabotage in weight loss series. We are talking about COMPARISON.

Comparison is something we all fall into at some point, right? Maybe you’re scrolling through Instagram, seeing transformation photos, or hearing about how someone dropped 10 pounds in a month, and suddenly, you start feeling like you’re doing something wrong. Sound familiar?

Today we talk about why comparison is so harmful, especially when it comes to your weight loss efforts, and how you can shift your focus back to your personal journey.

I see comparison show up in 2 forms:

Remember that your journey is your own. No one else has your exact circumstances, your body, or your life. Focus on your own progress, even if it’s slow. Progress is still progress, and it’s unique to you.

Another person’s actions don’t need to impact your choices.

And likewise, someone else’s progresses neither diminishes nor accelerates your own.

Until next time, stay focused on your progress, not perfection. You’ve got this!

National Menopause Show

https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today’s episode kicks off a multi-part series on how self-sabotage can affect weight loss. In this episode, we explore FOMO (Fear of Missing Out) and how it can derail your health goals.

What is FOMO? FOMO Leads to Mindless Eating FOMO and the Scarcity Mindset FOMO Fuels the All-or-Nothing Mentality

Tools & Mindset Shifts:

FOMO doesn’t have to control your health decisions. By being mindful of your thoughts and making intentional choices, you can take back control and invest in your long-term health goals. Remember, it’s about consistency, not perfection.

If you found this episode helpful, please share it with someone who might benefit. We’ll be back next week for part two of the self-sabotage series, where we’ll talk about comparison. Until then, do one thing today that supports your body and well-being.

Event Reminder:

National Menopause Show

https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets

Thanks for tuning in!

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”

Topics covered today:

Environmental and social triggers for overeating  Practical strategies to overcome overeating

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Overview of today’s episode:

·      Defining Overeating – More Than Just Eating Too Much

·     Types of Overeating

·      The Brain’s Role in Overeating

·     Cravings and the Brain's Reward System

·     Effects of Hyper-Palatable Foods:

·     Emotional eating and the brain

·      Breaking the Emotional Eating Cycle:

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When we talk about weight loss, ideally what we are meaning is fat loss, not muscle loss. But the reality is that with all weight loss, there is a degree of muscle loss – somewhere in the range of 25-40%. I believe that instead of talking about weight loss, we should be discussing body composition – because improving body composition (decreasing fat mass, improving muscle mass) is truly what leads to improved fitness, cardiometabolic health and longevity.

Today’s episode covers all of this and more – with specific recommendations for what you can do to lose fat and maintain muscle with weight loss. I cover:

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

References

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association Amanda E. Paluch, et al. Circulation. 2024;149:e217–e23. 7 Dec 2023 https://doi.org/10.1161/CIR.0000000000001189

AHA article on resistance training https://www.ahajournals.org/doi/10.1161/CIR.0000000000001189

Systematic review https://pubmed.ncbi.nlm.nih.gov/38629387/#:~:text=Results%3A%20Six%20studies%20with%201%2C541,reduction%20were%20observed%20in%20others

Forget about juice cleanses and colonics, the BEST type of detox is a social media detox!

This week I’m turning 40. Yup, the big 4-0.

And as I’m reflecting on what I want my future to look like, it has me thinking about social media, the online world, and how I don’t want to be sucked into that anymore. I don’t want my kids falling into the addictive trap of social media when they get a little older – so I need to lead by example.

On today’s episode of the High on Life podcast, I share lessons I’ve learned from leaving social media, removing all social platforms from my phone, and the freedom on the other side.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

What new medications are coming down the pipeline in Obesity Medicine? I explore the latest and greatest in obesity pharmacotherapy with my guest today, Dr. Sean Wharton.

Dr. Wharton is one of the leading Canadian researchers in Obesity Medicine. He is co-lead author of the Canadian Obesity Guidelines and the primary author of many of the clinical trials in bariatric medicine and type 2 diabetes. We discussed what is being studied in Phase 2 and 3 clinical trials in obesity management including:

**A small error that Dr. Wharton wanted to correct. The Amgen molecule discussed today is a GIPR antagonist, not a glucagon antagonist.

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

FIND DR. SEAN WHARTON

Instagram @drseanwharton

Clinical Trials https://whartonmedicalclinic.com/clinical-trials/

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

A priority of mine is teaching my three kids how to live a healthy life. I want them to know that living healthy feels great, is fun, and opens the door to so many other opportunities in life.

Teaching and modeling a healthy lifestyle is something I’m working at intentionally – and on today’s episode of the High on Life podcast, I share 7 easy tips that have worked in our family. I hope they’ll be helpful in yours too!

Topics I cover:

Modeling – monkey see, monkey do Taking advantage of when they’re hungry Screen time Our approach to eating and food Preparing in advance Emotional regulation The VIP stomach concept

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Have you ever wondered if your metabolism is just broken, and THAT’s why you can’t lose weight?

On today’s episode of the podcast, I break down metabolism, basal metabolic rate, energy expenditure… and how all of it relates to weight loss.

Topics covered:

What is metabolism What is basal metabolic rate What is total energy expenditure How can I improve my metabolic rate? Can I make my metabolism faster? Are there foods that can boost my metabolism?

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

If you are considering or starting a GLP1 Medication for chronic weight management (eg. Ozempic, Wegovy, Mounjaro, Saxenda or Zepbound), then I want to offer some tips to increase your success using these medical treatments!

This episode is for educational purposes only – you must speak with your own healthcare provider for individual health advice.

I cover appropriate usage of GLP1 meds, titration suggestions to minimize side effects, as well as nutrition & lifestyle considerations.

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

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Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Wegovy (Semaglutide 2.4mg) is finally available in Canada as of May 6, 2024.

The purpose of this episode is to answer all of your questions about Wegovy! Including….

Remember, this is for educational purposes only – it is not individual health advice.

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

ARTICLES REFERENCES IN THIS EPISODE

STEP 1 https://www.nejm.org/doi/full/10.1056/NEJMoa2032183

STEP 1 Extension https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9542252/#:~:text=Conclusions,similar%20changes%20in%20cardiometabolic%20variables.

SUSTAIN-6 trial https://www.nejm.org/doi/full/10.1056/NEJMoa1607141

SELECT trial https://www.nejm.org/doi/full/10.1056/NEJMoa2307563

On April 28th I ran my first Marathon. On today’s episode, I share 6 valuable lessons I learned through the training process.

Overview

Discipline is cultivated through discomfort The process is the goal (it’s not about race day) Setbacks are a part of the journey Extreme Ownership Self-talk matters Community is powerful

Remember, you can do harder things than you know. Find little ways to surprise yourself and push yourself – and discover joy in the process!

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Is it better to buy organic meat for weight loss?

Should you avoid seed oils and eat gluten-free?

Is there value in eating to your menstrual cycles?

I cover these questions on today’s podcast. I discuss how easy it is for us to fixate on solutions that don’t actually fix the problem we’re trying to solve.

I’ll share why I believe none of that truly matters for weight loss and what you should focus on instead.

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Many commercial weight loss programs operate on the assumption that you don’t know what you should be eating. So, they’ll give you a diet or meal plan to follow and that will make you lose weight.

That works – in the short term. But over 80% of people will regain that weight.

Alternatively, maybe you’ve tried using a food tracker, something like MyFitnessPal, or even a Continuous Glucose Monitor (CGM) to gather calorie or blood sugar data. Maybe you’ve tried the new AI tools like Lumen, or FoodRx.

I don’t deny that there is some value to gaining awareness and knowing your data.

If only we made food decisions based on data alone...

The core issue that isn’t solved with these approaches is human behaviour, especially feeding behaviour, isn’t based on logic, data, or even rational decision-making.

Rather, eating is based on our emotions, pleasure and an impulse-driven limbic system. Many of our food decisions are based on what will taste good and make me feel better when I’m stressed, not what is going to give me a balanced intake of nutrients.

Knowledge is never the issue. Implementation is the problem. And figuring out WHY implementation is a problem is the missing key to successful weight loss maintenance for most people. I offer guidance on how to get started on today’s episode!

***

If you’re a woman, and you want to learn the skillset required to keep weight off and stop diet cycling, I’d love for you to join me inside Best Weight. Best Weight is my coaching membership that gives you the step-by-step help you need to learn how to stop emotional eating and find freedom around food. We have twice weekly live coaching calls, along with a library of 50+ video lessons to answer all of your questions. Mindfulness, resilience, self-efficacy, distress tolerance, emotional regulation…. These are all skills that can be learned and practised.

Check out Best Weight at www.sashahighmd.com/bestweight. I hope to see you inside!

Clickhereto purchase the Books mentioned on today’s episode.

https://www.amazon.ca/shop/sashahighmd/list/38FIZUGPH80WV?ref_=cm_sw_r_cp_ud_aipsflist_aipsfsashahighmd_E5W7C3TMKTA7XJGY7TA0

ARTICLES MENTIONED ON TODAY’S EPISODE

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320927/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441408/

How can parents support healthy weight habits in children without causing self-esteem and body image issues?

Today’s special guest, Dr. Wendy Schofer, is a pediatrician and coach for parents who are worried about their family’s weight.

This episode isn’t what you expect. We don’t talk about how many minutes of screen time to restrict, or what foods to eat or not eat. Instead, Dr. Schofer’s approach is to take a step back, listen to the family as a unit, and help family’s discover their own approach to move forward together – through healthy relationships.

Dr. Schofer encourages families to consider:

These questions form the basis for creating meaningful change.

Dr. Wendy Schofer is a pediatrician and the founder of Family in Focus. She helps parents who know diets aren't the answer but are tired of the constant stress about their family's weight, exercise and eating habits. Dr. Schofer teaches families tools to create better relationships with food, body and each other. By harnessing the power of play, neuroscience & emotions to address stress and habits, Dr. Schofer helps whole families create healthier lives, from the inside out. 

Access Dr. Schofer’s Free Course “Weight Loss 101 for Families” one her website: https://www.wendyschofermd.com/

Find her on Instagram https://www.instagram.com/wendyschofermd

Listen to her Podcast https://podcasts.apple.com/ca/podcast/family-in-focus-with-wendy-schofer-md/id1571510508

Article mentioned on today’s episode:

AHA SCIENTIFIC STATEMENT Caregiver Influences on Eating Behaviors in Young Children A Scientific Statement From the American Heart Association Alexis C. Wood,

J Am Heart Assoc. 2020;9: e014520.

https://www.ahajournals.org/doi/10.1161/JAHA.119.014520

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

My guest today is Respirologist and Sleep Medicine Physician, Dr. Woganee Filate. Dr. Filate addresses some of the common challenges with sleep for women going through the menopause transition as well as the health consequences of poor sleep. She also offers practical strategies to help you improve your sleep starting tonight – because every night is a “fresh opportunity”.

Topics covered in today’s episode:

Dr. Filate completed her medical degree, Internal Medicine and Adult Respirology residency training at the University of Toronto. During this time, she was Chief Medical Resident at Mount Sinai Hospital and the University of Health Network. She completed additional training in Sleep Medicine and is a Fellow of the Royal College of Physicians and Surgeons of Canada.

She also holds a Master’s degree in Community Health and Epidemiology from the Dalla Lana School of Public Health in Toronto.

Dr. Filate has been practicing community-based respirology and sleep medicine for over 11 years. She has published more than 20 medical publications and was co-author of a clinical textbook for medical students.

Her recent interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage.

Connect with Dr. Woganee Filate and her colleagues

Instagram @itsourtimecanada

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

If you're on a GLP1 medication or considering starting one, this episode is for you. Along with my guest, registered Dietitian Julie Mai, we cover nutrition strategies to minimize GLP1 medication side effects. Julie provides a framework and practical tips to minimize the common side effects of heartburn, nausea and constipation. She shares what foods to avoid and when, along with tips to make the journey of starting your medication much easier!   GLP1 medications are a class of medications commonly taken for Type 2 Diabetes and Obesity (medical weight loss). These medications include Saxenda, Ozempic, Mounjaro, Wegovy, Zepbound, Trulicity and others.   If you are in Ontario, Nova Scotia or New Brunswick and looking to work with a Registered Dietitian who has extensive experience in the field of obesity, GLP1s, emotional eating or metabolic health, you can book a consultation here: www.highmetabolicclinic.com/nutrition  

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My guest today is Dr. Caissa Troutman, family and obesity medicine physician, and founder of the Weight ReMDy clinic in central Pennsylvania. Join us as we talk about all things hormones, menopause, and weight loss.

Topics covered in today’s episode:

Dr. Caissa Troutman is a Family and Obesity Medicine Physician based in Philadelphia. She was in primary care at several community health centers from 2008 to 2020, when she completed her American Board of Obesity Medicine certification and became Medical Director of WellSpan Medical Weight Management Program until 2023. Dr. Troutman recently started her own direct care weight management practice called Weight ReMDy in order to provide holistic medical wellness care to patients in her area. She has a special interest in menopausal women’s health and brain health. In addition to her clinical expertise in the area of weight management, Dr. Troutman also has a personal journey of struggling with weight her whole life. She describes 2017 as a pivotal year that started her weight journey. Since then, she has lost and maintained 32% total body weight. So, she understands the challenges – as well as what works, from an evidence-based and personal perspective.

Connect with Dr. Caissa Troutman

Website https://www.weightremdy.net/

Facebook @weightremdy

Youtube https://youtube.com/@WEIGHTreMDyinPA?feature=shared

Instagram @weightremdy

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Join the Wait List for my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today I’m joined by retired physician and current Strength & Health Coach Dr. Tina McInnes. Coach McInnes was my guest on one of the most downloaded podcast episodes of 2023, Episode 72 titled “You Never Regret a Workout”. She’s back today to help us understand the basics of strength training – what it is exactly, and how to get started as a beginner. As always, Coach McInnes offers practical suggestions and empowering insights that will motivate you to be your strongest and fittest self!

Today she’s back to cover:

Dr. Tina McInnes is a retired specialist of Internal Medicine who now works as a Health Coach with certifications in Strength & Conditioning and Nutrition. She devotes her life's work to disease prevention through lifestyle modification; in particular, the critical and non-negotiable importance of regular physical activity. She will share her views on the power of regular exercise in the pursuit of better health and sustainable weight loss, as well as her best advice for incorporating more physical activity into your daily life.

Connect with Coach McInnes

www.coachmcinnes.ca

FB: Coach McInnes

IG: @coachmcinnes

Previous podcast: Episode 72 You Never Regret a Workout with Dr. Tina McInnes

https://www.sashahighmd.com/podcasts/high-on-life/episodes/2147965785

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

My guest today is Dr. Amy Louis-Bayliss, a Canadian Emergency Room physician who has a passionate interest in preventative health, particularly for women. She shares how she realized the need for health advocacy after seeing so many patients in the ER who needed better health education to understand their own bodies. 

Topics covered on today’s episode:

Dr. Amy Louis-Bayliss is an emergency medicine-trained specialist with over a decade working in the Greater Toronto Area. She supplemented her ER-training with a diploma in medical education and was on faculty at University of Toronto as an education lead for medical trainees. Having witnessed thousands of patients struggle at the end stage of disease, Dr. Amy's primary focus is now on disease prevention - specifically for women and the role of menopause transition.

 **CORRECTION: Dr. Amy inadvertently referred to the estrogen arm of the WHI trial as estradiol, however she would like to correct that it was Premarin in the trial.

Connect with Dr. Amy Louis-Bayliss

Instagram @itsourtimecanada

Article mentioned on today’s episode

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

“I was doing really well, until xyz happened!”(Until COVID, or until I lost my job, or until I started this new job, or until I had kids, or until I got married…)

On today’s podcast, I address how you can develop CONSISTENCY of the situation and environment around you.

We’ll talk about the shift in mindset that is required to go from doing healthy behaviours to being a person who has healthy habits.

We cover 3 principles:

Thoughts before behaviour.

Identity begets habits.

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Join the Wait List for my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This is the first episode of SEASON 2 of the podcast. Thank you to all of my listeners! The podcast is now 2.5 years old and growing.

Today, I’m sharing my personal story of transition and this new season that I’m in. I reflect on burnout, feelings of dissatisfaction and frustration – and how those emotions can be helpful in realigning with our values.

Quotes from today’s episode:

“The greater the misalignment between your life and your values, the greater the dissatisfaction you’ll experience.”

“In other words, the greater the divide between how you spend your time and what you say is important to you, the greater the frustration.”

“Courage to act upon your values in the face of uncertainty and fear will yield so much joy and life on the other side of that decision.”

In Part 2, I’ll cover tips to stick with your health goals as you transition through different seasons in your life.

Have you heard of Tirzepatide? If you haven’t, I’m certain you will be hearing about it soon.

Because Tirzepatide (trade name Mounjaro), is finally now available at pharmacies in Canada. We have been waitinga yeardue to the global shortages of this medication.

Tirzepatide is a GIP/GLP1 dual agonist. It is very effective for improving blood sugar control and helping people with type 2 diabetes and obesity lose weight. This medication has shown outstanding blood sugar control and weight loss results according to the trials.

I’m Dr. Sasha High, an obesity physician practicing since 2012. I’m one of the leading Canadian physicians in obesity and in this podcast episode, I answer all your curious questions about this new treatment for obesity including:

References:

Baggio LL, Drucker DJ. Biology of incretins: GLP-1 and GIP. Gastroenterology. 2007;132:2131–2157

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Have you ever been fixated on a goal, but not loving the everyday journey of getting there?

That was me up until this summer, until I just did something that changed my life…

I signed up to run the Mississauga Marathon. The full distance: 42 km! 

Prior to a couple months ago, a full marathon would not have even been within the realm of my imagination. Not even a thought. It has always been something thatotherpeople do, people who are much better runners than me.

So how did we get here? I want to share with you the backstory and the lessons I learned to reach goals I thought were impossible. From believing this goal was impossible, to actually going for it. This can apply to any area of life, including weight loss, so join me in this podcast episode to hear them.

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