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 your health
✅ What research shows about weight loss with lifestyle changes and medications
✅ How to shift your mindset from chasing a “goal weight” to building a sustainable, healthy lifestyle
✅ Why hitting a plateau doesn’t mean failure—it means stability
✅ The truth about BMI and why it’s not the ultimate measure of health

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

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

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WORK WITH ME

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

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

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

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

• Weight loss efficacy
• Blood sugar control for Type 2 diabetes
• Cardiovascular outcomes
• Other conditions such as chronic kidney disease and sleep apnea

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

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

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

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 readiness
  
  
• What age-appropriate digital routines can look like
  
  
• How parents can model healthy tech habits
  
  

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

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

Body dissatisfaction is something so many women struggle with. And here’s the thing: body dissatisfaction is not really about our bodies. It’s about 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 where body dissatisfaction comes from—how toxic Western diet culture and the media have trained us to value thinness over strength, and how we can start to take an honest inventory of the messages we're consuming daily.

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

1. Focus on what your body can do, not just how it looks.
   
   
2. Recognize the cultural origins of body shame and filter your influences.
   
   
3. Practice radical acceptance and values-based living so you can start showing up now, not waiting for “after.”
   
   

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

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

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

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

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

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

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

Hey everyone, welcome back 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 the easy way out?”
🔹 “I’ve heard these meds cause cancer and haven’t been studied long enough.”

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

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

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

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

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

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

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

If you’re a woman ready to break free from guilt and make peace with food, join my Best Weight coaching program for personalized support. Visit www.sashahighmd.com/bestweight for more info!

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

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

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

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

Resources Mentioned:

• Surgeon General’s advisory on alcohol & cancer risks

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

FOLLOW

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

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