The Obesity Doctor Podcast
The Obesity Doctor Podcast, hosted by Internal Medicine and Obesity Physician Dr. Sasha High, explores weight, health, and metabolism without extreme or oversimplified views. Each episode dives into the biology of weight, the realities of behavior change, and the nuance often missing from mainstream conversations. Topics include GLP-1 medications, emotional eating, metabolic health, and mindset. The show offers practical, evidence-based insights for listeners seeking sustainable changes and lasting health. It is connected to Dr. High's obesity medicine clinic in Ontario, Canada.
Episodes
189. GLP-1 Therapy and Bone Density: Separating Signal from Noise with Dr. Sandra Cortina
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 headli
188. Why Am I Not Losing Weight? The 5 Reasons You're Stuck (And What to Do Next)
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 buildin
187. Hot Flashes, Hormones & Menopause: A Conversation with Dr. Sheila Wijayasinghe
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
186. Wellness Peptides: Science, Hype, and the Wild West of the Internet with Dr. Lauren Colenso-Semple
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 welln
185. How to Eat Well on GLP-1s – Part 2: Gut Health, Protein Strategy & Stopping GLP-1s
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 consti
184. The Obesity–Cancer Connection: What Every Patient Needs to Know with Dr. Neil Naik
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 diagnosi
183. How to Eat Well on GLP-1s - Part 1: Preserving Muscle & Managing Side Effects
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 muscl
182. Dismantling Diet Culture with Psychotherapist Brian Baumal
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 i
181. Balancing Social Eating & Weight Loss This Summer
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 f
180. The Realities of Bariatric Surgery: Risks, Benefits, and Options with Dr. Laz Klein
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
179. Generic Semaglutide — What We Know, What We Don’t, and What Matters as of May 2026
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 eff
178. Using Visualization, Imagery, and Identity Work to Support Long-Term Health Motivation with Psychotherapist Margo Green
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 t
177. Dietitians Tell All: The Truth About Eating for Weight Loss
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 foundatio
176. GLP‑1 Side Effects: Everything You Need to Know from an Obesity Doctor
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 w
The High on Life Podcast is now THE OBESITY DOCTOR PODCAST
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, psycholog
175. Fueling > Restriction: Lessons for Metabolic Health
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 calorie
174. Scarcity vs Abundance (it's in the little things)
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 con
173. Eating for Body Recomposition: Lose Fat Without Losing Muscle
In this episode, we break down how to lose fat without sacrificing muscle so your metabolism stays strong and your results actually last.The ProblemExtreme 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 Recomposition1. Crea
172. GLP-1s & Muscle: Should We Be Concerned? Interview with Dr. Michael Tsoukas
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 th
171. Strength is Health: Muscle and Metabolic Health with Dr. Michael Beyaert
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 b
170. Why Eating 1,200 Calories Is Working Against You by Tedi Glik RD
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 su
169. Appetite Literacy: Understanding Hunger, Fullness, and the Brain with Dr. Ashley White
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
168. Don’t Believe Everything You Hear: How to Interpret Health Information Online
168. Don’t Believe Everything You Hear: How to Interpret Health Information OnlineIn 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 equa
167. Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)
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
166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RD
166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RDTired 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
165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnes
165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnesWe'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 i
164. Start 2026 with the Right Mindset (REPLAY)
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 w
163. Don't Wait for January: Why December is Perfect for Your Health Goals (REPLAY)
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 “
162. Navigating Eating During the Holidays
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 ov
Retatrutide - Top-Line Results from TRIUMPH 4
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
161. The Overlap between Binge Eating Disorder and Obesity (Part 2)
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 behaviour
160. Eating Disorders vs. Obesity-Related Eating Behaviours (Part 1)
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 foo
159. Nutrition in the Menopause Transition
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 ins
158. How to Build Resilience When You Want to Quit
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 psy
157. Menopause
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
156. Debunking Nutrition Trends: Fasting, Gut Health, and GLP-1 Supplements
Episode 156 — Debunking Nutrition Trends: Fasting, Gut Health, and GLP-1 SupplementsConfused 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
155. How to Stop Self-Sabotage Before It Starts
🎙 Episode 155 — How to Stop Self-Sabotage Before It StartsToday 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
154. Sexy vs Boring
🎙 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 f
153. All About Zepbound
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 impo
E152. Start Smart: The Nutrition Basics for Your Weight Loss Journey
152. 🎙 Start Smart: The Nutrition Basics for Your Weight Loss JourneyEpisode DescriptionBefore 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 tr
E151. Alcohol, Menopause & Metabolism
151. 🎙 Alcohol, Menopause and Metabolism: What Women Need to KnowMany 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 relationsh
150. Top Cognitive Distortions
150. The Top Cognitive Distortions Keeping You StuckMost 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
149. Shifting from "Quick Fix" to Lifelong Transformation
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
148. Healing Body Image with Margo Green, Registered Psychotherapist: The Power of Self-Compassion in Weight Management
In this episode of High 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 about how we relate to our bodies—and how practicing self-compassion can transform your health journey.
Together, we ex
147. Food, Freedom & Real Change: Meet the Dietitians of High Metabolic Clinic
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.
 
146. Addressing Expectations - How Much Weight Will I Lose?
In this episode of High 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 you
145. Which is Better - Ozempic, Wegovy or Mounjaro? (Canadian Physician Perspective)
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:
Weight loss efficacy
Blood sugar control for Type 2 diabetes
Cardiovascular outc
144. Protecting Young Minds: Dr. Alison Yeung on Smartphones, Boundaries, and Brain Health
Family doctor, mom, and founder of TheSmartPhoneEffectMD, Dr. Alison Yeung joins us to tackle one of the biggest parenting challenges today: raising healthy, connected kids in a digital world.
We discuss:
The real risks kids face online—from anxiety and depression, to AI, sextortion and grooming
The critical link between screen time and mental health
The 5 R’s for smartphone readin
143. Healing Body Dissatisfaction with CBT & DBT Tools
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 the beliefs we’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 w
142. Listen Q&A: Diet Pop, Postpartum Weight Gain, and How Fast Can I Lose Inches?
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 & Hunger Naomi wants to understand how pregnancy and postpartum impact metabolism, appetite, and body composition. I dive into ke
141. Overcoming Fear of Obesity Treatment
🎙️ Overcoming Fear in Obesity Treatment—Balancing Risks & Taking the Next Step
Hey everyone, welcome back to High 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
140. Should Cheat Meals be Part of Your Weight Loss Strategy?
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 thinkin
139. Reconsidering Alcohol
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 ho
138. Creative Ways to Stay Motivated Beyond February
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 st
137. Muscle Metrics: How to Measure and Maintain Health - DEXA and Beyond with Dr. Kaitlin Link
🎉 Giveaway Alert 🎉 We’re giving one lucky listener an InBody 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 m
136. Muscle: Your Health Powerhouse with Dr. Kaitlin Link
🎉 Giveaway Alert 🎉 We’re giving one lucky listener an InBody 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 m
135. InBody and Body Composition Analysis with Sydney Ireland
🎉 Giveaway Alert 🎉 We’re giving one lucky listener an InBody 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 m
134. I Want to Stop my GLP1 Medication
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 to
133. How to Handle the Return of Hunger on GLP-1 Medication
Welcome to another episode of High 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 t
132. Hidden Saboteurs: Top Nutrition Mistakes Wrecking Your Weight Goals with Tedi Nikova, RD
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 hidde
131. Breaking Free from Diet Culture with Ina Benkova, RD
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 a
130. Go Into the New Year with the Right Mindset
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 sh
129. How to Exercise When You Don't Feel Like It
In this episode of High 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 exerci
128. Navigating Family Comments About Your Body and Weight Over the Holidays
In this episode of High 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
127. Don’t Wait for January: Why December is Perfect for Your Health Goals!
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
E126. Is Your Lifestyle Working for You? The Concept of WORKABILITY
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
E125. Not All Weight Loss is Good Weight Loss
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 fi
E124. How Your Future Self Can Help You Make Healthier Choices Today
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
E123. Is Menopausal Weight Gain Inevitable?
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 Centr
122. Self-Sabotage in Weight Loss Series: FIGHTING REALITY
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, ins
E121. "How Limiting Beliefs are Sabotaging Your Weight Loss" with Dr. Sasha High
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 f
E120. Self-Sabotage in Weight Loss Series: PERFECTIONISM
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:
S2 E119 Self-Sabotage in Weight Loss Series: COMPARISON
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 abou
E118 Self-Sabotage in Weight Loss Series: FOMO
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:
Mindful Eating: Choose in advance what meals you want to en
E117. Strategies to Overcome Overeating
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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E116. Am I Overeating? (Probably)
Overview of today’s episode:
· Defining Overeating – More Than Just Eating Too Much
· Types of Overeating
Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended.
Comfort Eating: Eating in response to emotions like stress, sadness, or boredom.
S2/E115. Lose Fat, Not Muscle
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 w
S2/E114. Social Media Detox
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 whe
S2/E112. What's Coming in Obesity Medicine? The Med Pipeline with Dr. Sean Wharton
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 t
S2/E111. Simple Tips to Instill Healthy Habits in Your Kids
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
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