118 episodes
High on Life Sasha High
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- Health & Fitness
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4.9 • 24 Ratings
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The High on Life Podcast explores everything Medicine and Mindset to help you healthfully lose weight and thrive beyond the scale.
Join obesity medicine physician and certified Life Coach, Dr. Sasha High, to learn the science behind appetite, cravings, body weight and habits so you can be empowered with the knowledge and practical how-tos to lose weight for good. We’ll cover way more than just weight loss, this podcast is about reclaiming control over your health, embracing your body, and stepping out of your comfort zone to live the bold life that you’re designed to live.
FOLLOW
Instagram - https://www.instagram.com/sashahighmd/
Tiktok - https://www.tiktok.com/@sashahighmd
WORK WITH ME
Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
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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 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:
Body composition
Why is muscle loss a big deal
What can we do to prevent muscle loss while working on fat loss
Protein intake (specific numbers to target in grams)
Resistance training (simple exercise prescription)
How can we measure body composition
DEXA
InBody
Home measurements
Recommendation for a great program – Muscles & Mindset
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
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 -
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 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.
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 -
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 type 2 diabetes. We discussed what is being studied in Phase 2 and 3 clinical trials in obesity management including:
Semaglutide (Wegovy/Ozempic)
Tirzepatide (Mounjaro/Zepbound)
Retatrutide (GLP1, GIP, glucagon triple analogue)
Cagrisema (amylin/GLP1 dual analogue)
Bimagrumab (human monoclonal antibody)
Cannabinoid-receptor antagonists (CB1)
Orforglipron
Oral GLP1 peptides
Medications taken once monthly
**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/
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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com -
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 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
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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com -
S2/E110. Is My Metabolism Broken?
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/
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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com -
S2/E109. 5 Tips When Starting a GLP1 Medication
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/
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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com
Customer Reviews
Ep. 105
Brilliant and so true. Thank you for bringing to light the real issue: I know what I should or shouldn’t be eating but I choose to eat “off plan” anyway. And thank you for the suggestions at the end. Love your podcast!
Life Changing!
I have been listening to this podcast for about 6 months and what I learned has changed my life. 25 years of yo yo dieting, extreme body dysmorphia, self doubt and shaming had me with a very disordered eating mindset. I have learned how to have a different approach to weight loss by focusing on the process, building habits, and not the number on the scale. I am not on a diet, I am building a life I love. Thank you so much for teaching me this. I will forever be grateful.