The Obesity Doctor Podcast

Summer brings travel, restaurants, BBQs, cottage weekends, and more social eating—which can make weight loss feel impossible.

In This Episode

We 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 Shift

Instead 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 US
O​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

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

Taking 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

FOLLOW SASHA
Instagram
https://www.instagram.com/sashahighmd/

RESOURCES
Names for sugar on your food label:
https://www.healthline.com/nutrition/56-different-names-for-sugar

Episode 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 @cortinaweightmedicine

Website
www.cortinaweightmedicine.ca in British Columbia, Canada

Home 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 matter

Mentioned 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.html

Work With Us:
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

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

Taking 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 settings

My 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 & Resources

You 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 Practice
https://cep.health/clinical-products/menopause-management/

Menopause Symptom Tracker
https://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/