This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”

Topics covered today:

1. Environmental and social triggers for overeating
2. Practical strategies to overcome overeating

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

• • Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended.
  • Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods.
  • Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural norms.
  • Habitual Overeating: Eating more than necessary out of habit, such as always finishing your plate even when you’re full.
  • Binge Eating

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

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

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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

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.

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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

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/

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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

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:

1. Modeling – monkey see, monkey do
2. Taking advantage of when they’re hungry
3. Screen time
4. Our approach to eating and food
5. Preparing in advance
6. Emotional regulation
7. The VIP stomach concept

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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

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:

1. What is metabolism
2. What is basal metabolic rate
3. What is total energy expenditure
4. How can I improve my metabolic rate?
5. Can I make my metabolism faster?
6. 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

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