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 between eating perfectly and giving up. Your Summer TakeawayYou don’t need to be perfect. Plan when you can, pivot when you can’t, and don’t turn one meal into a reason to give up.You can enjoy your summer and continue working toward your goals.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-guideFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/

Summer brings travel, restaurants, BBQs, cottage weekends, and more social eating—which can make weight loss feel impossible.In This EpisodeWe 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 ShiftInstead 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, eat out, enjoy dessert, and spend time with family and friends—all while building sustainable habits.WORK 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-guideFOLLOW SASHAInstagramhttps://www.instagram.com/sashahighmd/RESOURCESNames for sugar on your food label:https://www.healthline.com/nutrition/56-different-names-for-sugarEpisode 139. Reconsidering Alcohol:https://www.sashahighmd.com/podcasts/the-obesity-doctor-podcast/episodes/214898613

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 @cortinaweightmedicineWebsitewww.cortinaweightmedicine.ca in British Columbia, CanadaHome 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 matterMentioned 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.htmlWork With Us:O​​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

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 products- How hormone therapy may impact sleep, mood, bone health, urogenital symptoms, and brain fog - Non-hormonal approaches to symptom management- How women can advocate for themselves if they feel dismissed in healthcare settingsMy hope is that this episode helps bring clarity to a stage of life that still carries so much confusion and misinformation, and that women walk away feeling more informed and empowered to make decisions about their health.Links & ResourcesYou can follow Dr. Sheila Wijayasinghe on Instagram at @drsheilaw and check out the Doc Talk Podcast for more evidence-based health conversations.Menopause Management Resource from the Centre for Effective Practicehttps://cep.health/clinical-products/menopause-management/Menopause Symptom Trackerhttps://menopausefoundationcanada.ca/resources/menopause-symptoms/

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: https://www.drlaurencs.com/

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 medicationGLP-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 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

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 NaikDr. Neil Naik, a family physician, educator, and innovator based in Waterloo, Ontario. Trained at the Royal College of Surgeons in Ireland, he completed residencies in Newfoundland and Nunavut and holds an Executive MBA from Ivey, where he focused on technology-driven healthcare innovation. He runs a Family Practice and an obesity medicine clinic in Waterloo, along with an AI-enabled skin cancer screening program, while teaching medical students at both McMaster University and the University of Waterloo.Dr. Naik advises startups, leads regional primary care and cancer prevention initiatives, and champions universal healthcare, leveraging AI to make safe, high-quality care accessible to everyone, everywhere.LinkedIn: https://www.linkedin.com/in/neil-naik/

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 do if you have no appetite- Tips for nausea and food aversions- How to create sustainable eating habits while on GLP-1s- Rebuilding a healthier relationship with foodThis episode is especially important if you’ve ever thought:“I’m barely eating… so why do I feel exhausted?”“Why am I losing muscle instead of just fat?”“How do I hit my protein goals when I’m never hungry?”GLP-1 medications are not magic — but when combined with proper nutrition and lifestyle support, they can become powerful tools for long-term health.If you’re currently taking a GLP-1 medication, considering one, or supporting someone who is, this episode is a must-listen.And if you’re looking for support along your journey, Dr. Sasha High and I would love to welcome you into our women’s coaching program, Best Weight, where we openly discuss treatment options like GLP-1 medications and help women build sustainable, healthy weight loss habits together. WORK WITH US:O​​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-guideFOLLOW SASHAInstagramhttps://www.instagram.com/sashahighmd/ADDITIONAL RESOURCES:BMI CalculatorBasal Metabolic Rate Calculator(BMR) REFERENCES:Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136 McCarthy, D., & Berg, A. (2021). Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients, 13(7), 2473. https://doi.org/10.3390/nu13072473 Scott Butsch, W., Sulo, S., Chang, A. T., Kim, J. A., Kerr, K. W., Williams, D. R., Hegazi, R., Panchalingam, T., Goates, S., & Heymsfield, S. B. (2025). Nutritional deficiencies and muscle loss in adults with type 2 diabetes using GLP-1 receptor agonists: A retrospective observational study. Obesity pillars, 15, 100186. https://doi.org/10.1016/j.obpill.2025.100186

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 MEO​​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-guideFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/