In this episode of The Obesity Doctor Podcast, Tedi Glik, Registered Dietitian, breaks down why understanding your nutritional needs can be a powerful tool for supporting your health and weight goals.

We'll talk about calories, protein, carbohydrates, and fats, how to estimate your daily energy needs, and why eating too little can sometimes work against you. We'll also explore how to build balanced meals, structure your day, and use food tracking as a tool for awareness rather than restriction.

In this episode, we cover:

- Understanding your calorie needs (BMR vs. TDEE).
- Why eating 1,200 calories isn't necessarily the answer.
- How to determine your protein and macronutrient targets.
- Building balanced, satisfying meals.
- Simple ways to start tracking your food.
- Why progress goes beyond the number on the scale.
- How to move away from restrictive dieting and build sustainable habits.

The takeaway? It's not about eating less or being perfect. It's about understanding what your body needs, nourishing it properly, and finding an approach you can maintain long term.

Because knowledge gives you options, and the goal is to build a way of eating that supports your health, muscle mass, energy, and quality of life.

RESOURCES:

BMR Calculator:https://www.calculator.net/bmr-calculator.html

WORK WITH US:

Dietitian Services:
https://www.highmetabolicclinic.com/nutrition

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

Join our 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

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Do you find yourself thinking about food all day, even right after a meal? It’s called food noise, and it is not a character flaw. In part two of my CagriSema series, I walk you through a new study that used appetite testing, questionnaires and brain scans to see how this medication changes appetite, cravings and the brain's response to tempting foods, over a full year.

In this episode:

- The three systems that control eating, and why food noise happens
- How appetite and cravings changed, and why that held at one year
- Why eating a bit more at maintenance is a new steady state, not the medication wearing off
- The shift away from high-fat, sweet foods
- What changed in the brain, from reward to the brain's own "brakes"
- Side effects, study limitations, and my clinical pearls

Missed part one? Go back and listen to "Meet CagriSema" first.

This episode is for education only and isn't personal medical advice. Please speak with your own healthcare provider.

Reference: Abstract presented by Dr. Anthony P. Goldstone at EASD 2026. Effects of CagriSema on appetite, eating behaviour and food cue reactivity using functional MRI in adults with overweight or obesity. (V.F. Uhre et. al.)

WORK WITH ME
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/

The New Kid on the block, coming 2027 (ish?), is CagriSema. Today, I’m giving you a clear, evidence-based introduction.

In this episode, I explain what amylin is, why combining it with semaglutide is a new approach, and what the REDEFINE trials actually showed.

In this episode:
- What amylin is, and how it differs from GLP-1 and GIP
- REDEFINE 1: about 20% average weight loss in people without diabetes
- REDEFINE 2: results in people living with type 2 diabetes
- REDEFINE 4: how CagriSema compared with tirzepatide, and how I interpret it
- Side effects, and practical ways to manage them
- Where approval stands, and why to avoid unapproved sources

Part 2, coming next week, goes inside the brain: what CagriSema does to appetite, cravings and food noise.

Resources:
- Garvey WT et al. Coadministered Cagrilintide and Semaglutide in Adults with Overweight or Obesity (REDEFINE 1). N Engl J Med. 2025.
- Davies MJ et al. Cagrilintide–Semaglutide in Adults with Overweight or Obesity and Type 2 Diabetes (REDEFINE 2). N Engl J Med. 2025.
- Novo Nordisk company announcement on REDEFINE 4, February 23, 2026.

This episode is for education only and isn't personal medical advice. Please speak with your own healthcare provider.

WORK WITH ME
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/