Habits vs Diets - Winning the Weight Battle with Dr. Sasha High

In today’s episode, Dr. Mark Bonta sits down with Dr. Sasha High—internist, obesity medicine specialist, founder of High Metabolic Clinic, and host of the High on Life podcast—to take a fresh, science-based look at weight management, obesity, and why sticking to those well-intentioned New Year’s resolutions isn’t just about willpower.

Dr. High pulls back the curtain on one of the most stubborn misconceptions in medicine: that losing weight is simply about eating less and moving more.

Instead, she invites us inside the fascinating intersection of biology, psychology, and our modern environment—unpacking everything from the brain’s reward system and relentless food cravings, to the real effects of ultra-processed foods and why portion control strategies aren’t always enough.

Plus, they dig into headline-grabbing GLP-1 medications like Ozempic, exploring how these new tools fit into a holistic approach rooted in compassion and sustainability rather than shame.

Whether you’ve ever found yourself battling the dessert buffet, struggling with food noise, or just curious about what truly works when it comes to lasting weight management, this episode is packed with evidence-based insights, practical strategies, and a healthy dose of empathy.

So, plug in and get ready to challenge your assumptions—and maybe even get a little kinder to yourself along the way.

Check out the High on Life podcast with Dr. Sasha High and sashahighmd.com

Episode Highlights

1. Obesity Isn’t Willpower Alone : Obesity is driven by biology and genetics, not just lack of willpower. Many factors influence eating behaviors beyond conscious choice.
2. The Power of Food Environment : Ultra-processed, hyper-palatable foods hijack our brain’s reward system, making moderation especially hard for some people.
3. All-or-Nothing Thinking Sabotages Progress
   Rigid dieting mindsets cause yo-yo cycles. Adopting a “next best choice” approach is far more sustainable.
4. Protein Keeps Hunger in Check : Including protein with every meal helps stabilize blood sugar, maintain satiety, and curb overeating, especially with snacks.
5. Manage Emotional Eating Mindfully : Emotional eating is common and not always bad, but learning emotional regulation skills is key for sustainable weight management.
6. Ultra-Processed Food Is Ubiquitous
   Accessibility and cost make it hard to avoid unhealthy foods, so realistic, values-based strategies are essential for change.
7. Small Changes Beat Drastic Diets : Stepwise, patient-led lifestyle changes tailored to individual values work better than strict, all-or-nothing overhauls.
8. GLP-1 Medications: Tool, Not Cure
   Medications like Ozempic can help some, but they must supplement—not replace—lifestyle and psychological interventions.

Episode Timestamps

• 02:00 – Challenging Weight Loss Myths
• 05:08 – Understanding Obesity and Eating Motivation
• 07:08 – The Cycle of Constant Hunger
• 10:28 – Lifestyle Change: Beyond Basic Knowledge
• 15:02 – Mindful Eating and Neuroplasticity
• 16:59 – Insulin Resistance: Beyond Calorie Count
• 22:51 – Reframing Sugar: Marathon Fuel
• 25:48 – Food Risks: Health vs. Accessibility
• 28:30 – Patient-Led Lifestyle Changes
• 32:35 – Behavior Change Through Habit Design
• 33:30 – Motivating Change Through Values