The Obesity Doctor Podcast

Why does staying on track with weight loss often feel so much easier during the week, only to become more challenging once Friday afternoon rolls around? In this episode, Tedi Glik, RD will break down what the “weekend effect” is, and how the way we approach food from Friday through Sunday can influence overall weight-loss progress. With more social events, meals out, brunches, alcohol, and time with family and friends, the weekend naturally looks different—but that doesn’t mean it needs to become a completely different eating pattern. We will talk about planning for indulgences rather than thinking in terms of “cheat meals.” The goal isn’t to eliminate the foods you enjoy, but to be more intentional about which foods and experiences are actually worth it to you. Whether that’s a favorite dessert, a croissant, or a glass of wine with friends, there’s a way to incorporate enjoyable foods while still building meals that are satisfying and supportive of your goals. We will also explore some of the thoughts that…

What happens after you’ve lost the weight you wanted to lose? In this episode, I’m looking at what we actually know about maintaining weight loss with GLP-1–based medications. The evidence so far suggests that for most people, continuing treatment at the dose that produced their weight loss provides the best chance of maintaining that weight loss and its associated health benefits. But what if staying on the same dose isn’t possible because of side effects, cost, access, or personal preference? I break down what we’re learning from SURMOUNT-MAINTAIN and ATTAIN-MAINTAIN, including evidence that reducing tirzepatide to a lower dose or switching from injectable semaglutide or tirzepatide to oral orforglipron can preserve substantially more of the weight loss achieved than stopping treatment altogether. We still have important questions about tapering, extending dosing intervals, and whether some people can eventually come off treatment successfully. But for now, the evidence suggests that if we need to reduce…

In this episode, I sit down with Dr. Tasneem Sajwani, Medical Director of the Edmonton Weight Management Centre, for a behind-the-scenes look at the world of obesity medicine. We discuss how she found her passion for this field, the challenges and rewards of building a successful obesity medicine clinic, and the key elements that drive long-term patient success. We also explore the critical role of allied health professionals, lessons learned from years in practice, and practical clinical pearls that patients can apply to their own health journeys. Whether you're a healthcare professional or someone interested in understanding obesity treatment more deeply, this conversation offers valuable insights into the science, systems, and support that make effective obesity care possible. Find Dr. Tasneem Sajwani’s practice in Edmonton, Alberta, here: https://www.ewmc.info/ Find Dr. Sasha High’s practice in Ontario here: www.highmetabolicclinic.com

Significant weight loss can be life-changing for your health—but it can also lead to changes in facial volume, skin laxity, and the way we see ourselves in the mirror. In this episode, I’m joined by dermatologist Dr. Kucy Pon to unpack what happens to the face after significant weight loss, including weight loss associated with GLP-1 medications. We discuss why these changes are a result of weight loss itself—not a toxicity of the medication—and why age, genetics, skin quality, and the speed and amount of weight loss can all play a role. We also explore what can be done to support skin quality and facial volume, including skincare, nutrition and resistance training, as well as aesthetic options such as hyaluronic acid fillers and biostimulators like Sculptra® and Restylane®. As part of today’s episode, we also discuss Sculpt and Lift by Sculptra® and Restylane®, and how these treatments may be used as complementary approaches to address different aspects of facial volume loss and skin quality. Most…

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…

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…

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,…

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…

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…

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:…

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…

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,…

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…

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…

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…

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…

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…

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…

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: Nausea, bloating, diarrhea, constipation Sulphur burps and reflux Appetite suppression and food aversions Injection site reactions Gallbladder disease Hair thinning Ozempic face Rare: NAION If you’re in Ontario…

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…

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…

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: creating consistency with meals and nutrition reducing urgency around food building trust in your body and your routines 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 Weight…

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…

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…

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…

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…

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…

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…

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…

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…

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…

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,…

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…

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 inside Best 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…

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: Up to 28.7% weight loss (~71 lbs) over 68 weeks 75% reduction in knee pain and major improvements in physical function Cardiometabolic benefits: lower triglycerides, non-HDL cholesterol, hsCRP, and blood pressure We also cover Common side effects and safety signals Perceived excessive weight loss — and what this means for clinical practice in a new era of powerful medications A reality check on Canadian availability (likely 3+ years away) A strong warning about illegal online sales and the risks of buying unregulated products 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…

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! WORK WITH ME The Menopause Solution Course https://www.sashahighmd.com/the-menopause-solution Health 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

159. Nutrition in the Menopause Transition In this episode of High 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 work with your body, not against it. Plus, get a sneak peek of the upcoming Menopause Course with Dr. Sasha High, designed to help women feel strong, informed, and empowered through midlife and beyond. The Menopause course is now live:…

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…

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…

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 Instagram - https://www.instagram.com/sashahighmd/ WORK WITH US: Join my Weight Loss Coaching Program for women,…

🎙 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…

🎙 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: Why complicated feels so tempting (hello, novelty bias and illusion of control!) Why simple habits feel boring (but aren’t) Six boring-but-powerful habits you can start today How to reframe boring as powerful so you can stay consistent A simple 7-day challenge to help you put it all into practice If my approach resonates with you and you want more support, accountability, and coaching, I’d love to invite you into Best Weight, my health coaching membership for women. You can 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,…

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…

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)…

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…

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…

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