The Obesity Doctor Podcast

Dr. Sasha High
  • 5.0 (34)
  • MEDICINE

Weight, health, and metabolism — without extremes or oversimplification. Hosted by Internal Medicine and Obesity Physician Dr. Sasha High, this podcast explores the biology of weight, the reality of behaviour change, and the nuance often missing from mainstream conversations. From GLP1 medications to emotional eating, from metabolic health to mindset, you'll get practical, evidence-based insights without extremes or oversimplification. This podcast is for those who want to understand their bodies, make sustainable changes, and build health that lasts. FOLLOW Instagram - https://www.instagram.com/sashahighmd/ WORK WITH ME Obesity Medicine Clinic in Ontario, Canada - https://www.highmetabolicclinic.com Best Weight for Women - https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

  1. 2D AGO ·  BONUS

    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, psychology… and the realities of navigating all of that in real life. This shift is about better alignment — making it clear that this podcast is all about evidence-based, straightforward medical education, while also supporting the ways we care for and nourish our bodies. That’s been a big part of what I've done from day one, and it continues to be central to these conversations. I’ll also be bringing on other obesity physicians and health experts to share their perspectives, so you’ll get a broader, deeper look at the science and the practice behind lasting health. Nothing is changing about the conversations themselves — same nuance, same depth, same approach. It’s still about understanding your body, making sense of your patterns, and building health that lasts. If you’ve been here for a while—thank you for being part of this. And if you’re new, welcome! Thanks for trusting me as a voice and advocate in the world of medicine, health and obesity care. I’m excited for this next chapter, and I can’t wait to keep exploring these topics with you. Thanks for listening!

    2 min

  2. 3D AGO

    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 calories – Nourishing your body properly supports metabolism, fat loss, and mental clarity.2. Hunger is a signal, not a failure – Learn to respond strategically to hunger instead of ignoring it.3. Carbs and sugar aren’t the enemy – Used in the right context, they support energy, recovery, and metabolic health.4. Focus on quality and timing – Protein, healthy fats, and carbs in the right balance enhance results.5. Restriction backfires—fueling wins – Sustainable weight loss comes from intentional, moderate fueling. I also share personal anecdotes from my running journey and patient experiences to show how these strategies work in real life. By shifting your mindset from restriction to fueling, you can improve energy, optimize metabolic health, and build habits that actually last.Tune in for practical tips to fuel your body, support weight loss, and maintain metabolic health—without guilt or obsession.WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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-guideFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/

    29 min

  3. MAR 30

    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 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 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 Business & Career Coaching for Women Physicians www.sashahighmd.com/entrepreneur   FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/

    16 min

  4. MAR 9

    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. 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 ProteinAim for 0.8 to 1 gram of protein per pound of ideal body weight each day. Spread protein evenly throughout the day, targeting around 30 grams per meal to support muscle maintenance and growth.3. Balance Your Macros Simply Start with a 1 to 1 ratio of protein to carbohydrates.Fats fill the remaining calories in your daily target. Include a carbohydrate source at each meal to support energy and training.4. Resistance trainingIncorporate resistance training at least twice per week, with the goal to build up to three times per week. Resistance training is essential to preserve and build lean muscle while losing fat.Bottom LineCrash diets wreck metabolism. Strength-focused nutrition reshapes you.RESOURCES: BMR (Basal Metabolic Rate) CALCULATOR: https://www.calculator.net/bmr-calculator.html***Disclaimer: The information in this podcast episode is for educational purposes only, and is not individual nutrition therapy, for understanding individual needs please consult with your health care professional.GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guideWORK WITH USJoin us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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-guideFOLLOW US ON INSTAGRAM:Instagramhttps://www.instagram.com/sashahighmd/

    23 min

  5. MAR 2

    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 these powerful therapies. To help me unpack this, I’m joined by Dr. Michael Tsoukas, Associate Professor of Medicine in the Division of Endocrinology at the McGill University Health Centre, Co-Director of the Metabolic & Weight Optimization Clinic, and a clinician-scientist whose work focuses on GLP-1 pharmacotherapy and obesity treatment. He’s trained at Tufts, McGill, and Harvard, and has authored over 50 peer-reviewed publications.We talk about where the muscle-loss concern came from, how GLP-1 weight loss compares to bariatric surgery and diet-only approaches, and whether lean mass loss always reflects true functional muscle loss. We also get practical, discussing resistance training and protein targets (it’s more than you may think!).If you’re on a GLP-1, considering one, or prescribing them—this is a science-based conversation that separates fear from facts.Guest: Dr. Michael TsoukasWebsite: mwoc.caWORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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-guideFOLLOW SASHAInstagramhttps://www.instagram.com/sashahighmd/

    28 min

  6. FEB 16

    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 body composition actually means, why visceral fat is so metabolically harmful, and why muscle and strength may be the most overlooked health markers in modern weight loss conversations. We also talk about sarcopenia (age-related muscle loss), why rapid weight loss can increase risk, and what we actually know — and don’t know — about “safe” amounts of muscle loss during weight reduction, including with GLP-1 medications. Most importantly, Dr. Beyaert shares the real-world advice he gives patients: prioritize strength training, fuel your body (especially protein), monitor the rate of weight loss, and shift your focus from the scale to outcomes like strength, function, and quality of life. If you take one thing from this episode, it’s this: strength is health — and rather than obsessing over losing the next 10 pounds, most people would benefit more from gaining their first pound of muscle. Home BIA Scale Options We recommend one of two at-home BIA scales that you can easily purchase from Amazon.ca:8-electrode BIA scale (higher accuracy): Provides more precise data by measuring arms, legs, and trunk separatelyStandard foot-to-foot BIA scale (more affordable): Still effective for tracking overall trendsBoth options are acceptable. The most important factor is consistency.WORK WITH USO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedTaking 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

    42 min

  7. FEB 9

    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 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-guideWORK WITH USJoin us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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-guideFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/

    26 min

  8. FEB 2

    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 is regulated in the brain, why willpower-based models fall short, and how appetite literacy fits into modern obesity care, including the use of GLP-1 medications.This is a grounded, science-based conversation about working with biology rather than fighting it—and why skill-building matters just as much as treatment tools.Dr. White is a physician certified in family medicine and emergency medicine through the College of Family Physicians of Canada, with board certification in obesity medicine through the American Board of Obesity Medicine and a Master’s in Public Health with a specialization in global health. Her 15-year career spans community health work in Afghanistan, health equity policy at the Public Health Agency of Canada, rural emergency medicine, and pioneering integrated addiction treatment in primary care. She currently serves as Medical Lead in Canada for HeliosX and is the founder of The Shift Clinic, launching December 2025.Connect with Dr. Ashley White:Instagram: @ashleywhite.mdThe Shift Clinic: www.theshift.clinicWebsite: www.ashleywhitemd.comFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/ WORK WITH ME Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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

    45 min
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About

Weight, health, and metabolism — without extremes or oversimplification. Hosted by Internal Medicine and Obesity Physician Dr. Sasha High, this podcast explores the biology of weight, the reality of behaviour change, and the nuance often missing from mainstream conversations. From GLP1 medications to emotional eating, from metabolic health to mindset, you'll get practical, evidence-based insights without extremes or oversimplification. This podcast is for those who want to understand their bodies, make sustainable changes, and build health that lasts. FOLLOW Instagram - https://www.instagram.com/sashahighmd/ WORK WITH ME Obesity Medicine Clinic in Ontario, Canada - https://www.highmetabolicclinic.com Best Weight for Women - https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

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