High on Life

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/

In today's episode, we're talking about one of the biggest challenges during a weight loss journey — balancing social eating while still making progress.With summer approaching, there are naturally more opportunities for eating out, patio dinners, vacations, parties, and weekend plans. Many people feel confident and consistent during the week, but struggle when social events come up and feel like their progress gets completely derailed.In this episode, Tedi Glik, RD will cover:- Why there is no such thing as a “cheat meal”- How to build balanced meals even when eating out- The importance of protein and veggies at social meals- Why skipping meals before dinner outings backfires- How restriction leads to overeating Letting go of the “good” vs. “bad” food mentality- How scarcity around food increases cravings and binge eating- Tips for navigating pizza nights, desserts, restaurant meals, and alcohol- How to enjoy flexibility without guilt while still supporting your goalsThe goal is learning how to make healthy eating sustainable in real life — not just during perfect weeks at home.WORK WITH US:Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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/

Bariatric surgery is one of the most effective tools we have in obesity medicine—and also one of the most misunderstood.In this episode, I'm diving into where surgery truly fits in the treatment of obesity and metabolic health. While we often focus on medical therapies like GLP-1s, it's important to understand the role bariatric surgery can play—and why it continues to be underutilized or dismissed by many patients.I'm joined by Toronto-based bariatric surgeon Dr. Lazar Klein, who shares his expertise on what bariatric surgery actually involves, who it's for, and how it fits into a comprehensive, long-term approach to care. We walk through the most common procedures available — including gastric bypass, sleeve gastrectomy, and duodenal switch variations — and clarify why older procedures like gastric banding are no longer recommended.Dr. Klein addresses common fears around surgery, including concerns about surgical complications, dumping syndrome and lifelong changes, while offering a realistic and balanced perspective on risk.We explore the long-term outcomes as well—how surgery impacts conditions like type 2 diabetes, sleep apnea, and cancer and even mortality, and what the evidence shows about weight maintenance years down the road.If bariatric surgery has ever felt confusing, intimidating, or “not for you,” this episode will help bring clarity to the conversation.Resources & LinksOntario Bariatric Networkhttps://www.ontariobariatricnetwork.ca/High Metabolic Clinichttps://www.highmetabolicclinic.com/

In this episode, I walk through what's actually happening with generic semaglutide right now—and what it means for you in real life, not just in headlines. I explain where semaglutide fits in the bigger picture, how it compares to tirzepatide, and why generics are entering the market now. I also break down what “bioequivalence” really means—and why that nuance matters when it comes to effectiveness and side effects. I talk about early pricing estimates, what we might see happen with brand-name costs, and how pharmacy-level substitution could impact what patients are actually given. We get into the practical questions I'm already hearing: what the devices will look like, whether dosing will feel the same, and how switching between products might affect different patients. I also share how I'm thinking about this clinically—who will likely transition easily, and who may need a more cautious, individualized approach. And importantly, I address a growing issue: access to medication is not the same as access to care. Obesity treatment is more than a prescription—it's ongoing, structured medical care. Bottom line: I'm genuinely encouraged by the potential for improved access—but your treatment should still be guided by your individual response, not just what's available. This is an evolving space, and I'll keep you updated as we learn more. WORK WITH ME O​​ntario-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com Join my Healthy Lifestyle Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight Binge Eating Disorder Treatment - 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 ME on Instagram - https://www.instagram.com/sashahighmd/

Long-term change isn't just about knowing what to do—it's about how we see ourselves while we're doing it. In today's podcast episode, we explore why so many people get stuck in that gap between where we are and who we're trying to become.I'm joined by Registered Psychotherapist Margo Green, and we talk about how visualization and imagery can make the future feel more real and connected to who you are today. We also dive into identity-based motivation, and how the way you see yourself quietly shapes your behaviours—often more than motivation ever does.We cover practical ways to use these tools during difficult moments, and how to begin shifting identity in a realistic, sustainable way.Key takeaway: Motivation fades, but identity drives behaviour.If you're feeling stuck, start with one small shift in how you see yourself—and take action from there.If you'd like therapy support from Margo, you can find her at:www.highmetabolicclinic.com/psychotherapy

In this episode of the Obesity Physician Podcast, the dietitians from High Metabolic Health—Nada, Lauren, and Tedi—break down what actually works when it comes to eating for weight loss. If you're tired of restrictive diets and conflicting nutrition advice, this conversation focuses on practical, sustainable principles instead of quick fixes. The team shares how to build a solid foundation for long-term success, including how to structure your meals, what foods to prioritize (and limit), and where to begin your journey toward better metabolic health. What You'll Learn - Why dieting often fails—and what to focus on instead- The core eating foundations for sustainable weight loss- How to build a plate that keeps you full, satisfied, and energized- Key foods to prioritize for metabolic health- Foods and habits to limit (without strict restriction)- Simple, realistic starting points for your weight loss journeyWORK WITH OUR DIETITIANShttps://www.highmetabolicclinic.com/nutritionWORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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/

In this episode, I break down everything you need to know about GLP-1 medications like Ozempic, Wegovy, and Mounjaro—including the real-world side effects I see in clinical practice. While these medications can be incredibly effective for improving metabolic health, there's often confusion online: some people are scared away by exaggerated side effect stories, while others underestimate what to expect when starting treatment. My goal here is to give a balanced, evidence-informed perspective so patients can make informed decisions without fear or misinformation. This episode is for educational purposes only and does not replace personalized medical advice. Always speak with your licensed healthcare provider before starting or changing any treatment. We cover side effects and how to manage them, like: Nausea, bloating, diarrhea, constipation Sulphur burps and reflux Appetite suppression and food aversions Injection site reactions Gallbladder disease Hair thinning Ozempic face Rare: NAION If you're in Ontario and need support with obesity or metabolic health, you can request a referral to my multidisciplinary clinic, the High Metabolic Clinic. Learn more at www.highmetabolicclinic.com.

Hi everyone, I have a quick update I want to share. The High on Life Podcast has a new name! It's now The Obesity Doctor Podcast. I loved the old name — it was fun and fit my personal brand — but over time I realized the conversations here have become very clearly rooted in obesity medicine. We talk about the biology of weight, behaviour change, medications, metabolism, mindset, psychology… and the realities of navigating all of that in real life. This shift is about better alignment — making it clear that this podcast is all about evidence-based, straightforward medical education, while also supporting the ways we care for and nourish our bodies. That's been a big part of what I've done from day one, and it continues to be central to these conversations. I'll also be bringing on other obesity physicians and health experts to share their perspectives, so you'll get a broader, deeper look at the science and the practice behind lasting health. Nothing is changing about the conversations themselves — same nuance, same depth, same approach. It's still about understanding your body, making sense of your patterns, and building health that lasts. If you've been here for a while—thank you for being part of this. And if you're new, welcome! Thanks for trusting me as a voice and advocate in the world of medicine, health and obesity care. I'm excited for this next chapter, and I can't wait to keep exploring these topics with you. Thanks for listening!

In this episode, I share how marathon training reshaped the way I think about food—and how those lessons apply to weight loss and metabolic health. Many people assume that eating less is the key to losing weight, but restriction can actually backfire, slowing metabolism and increasing cravings.I walk through the five most important lessons I've learned:1. Fuel for energy, not just calories – Nourishing your body properly supports metabolism, fat loss, and mental clarity.2. Hunger is a signal, not a failure – Learn to respond strategically to hunger instead of ignoring it.3. Carbs and sugar aren't the enemy – Used in the right context, they support energy, recovery, and metabolic health.4. Focus on quality and timing – Protein, healthy fats, and carbs in the right balance enhance results.5. Restriction backfires—fueling wins – Sustainable weight loss comes from intentional, moderate fueling. I also share personal anecdotes from my running journey and patient experiences to show how these strategies work in real life. By shifting your mindset from restriction to fueling, you can improve energy, optimize metabolic health, and build habits that actually last.Tune in for practical tips to fuel your body, support weight loss, and maintain metabolic health—without guilt or obsession.WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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/

Scarcity isn't just about lacking resources—it's a mindset that shows up early and often. I see it in how we eat (finishing food, eating when not hungry, “last supper” thinking), and how that drives the restrict–overeat cycle. This isn't a discipline problem—it's a natural response to perceived scarcity. On today's podcast, we talk about how to shift this in a practical way: creating consistency with meals and nutrition reducing urgency around food building trust in your body and your routines I share small, everyday examples (like airplane snacks and hotel toiletries) to highlight how subtle and automatic scarcity thinking can be. The core idea: many of our behaviours—around food, business, and decision-making—are responses to perceived scarcity. The shift isn't about “thinking positively,” but about building consistency and trust so that urgency starts to quiet down. A more sustainable way to operate—in both health and business. 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 O​​ntario-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com Business & Career Coaching for Women Physicians www.sashahighmd.com/entrepreneur FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/

In this episode, we break down how to lose fat without sacrificing muscle so your metabolism stays strong and your results actually last.The ProblemExtreme calorie cutting, like eating 1,200 calories per day, may lead to quick weight loss but often at the cost of muscle. Losing muscle slows your metabolism and makes weight regain more likely.The Smarter Approach: Body Recomposition1. Create a Small Calorie Deficit Reduce intake by about 200 to 300 calories instead of drastically cutting. If you are stuck eating very low calories, you may need to slowly increase them before trying to lose fat again.2.Prioritize ProteinAim for 0.8 to 1 gram of protein per pound of ideal body weight each day. Spread protein evenly throughout the day, targeting around 30 grams per meal to support muscle maintenance and growth.3. Balance Your Macros Simply Start with a 1 to 1 ratio of protein to carbohydrates.Fats fill the remaining calories in your daily target. Include a carbohydrate source at each meal to support energy and training.4. Resistance trainingIncorporate resistance training at least twice per week, with the goal to build up to three times per week. Resistance training is essential to preserve and build lean muscle while losing fat.Bottom LineCrash diets wreck metabolism. Strength-focused nutrition reshapes you.RESOURCES: BMR (Basal Metabolic Rate) CALCULATOR: https://www.calculator.net/bmr-calculator.html***Disclaimer: The information in this podcast episode is for educational purposes only, and is not individual nutrition therapy, for understanding individual needs please consult with your health care professional.GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guideWORK WITH USJoin us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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 US ON INSTAGRAM:Instagramhttps://www.instagram.com/sashahighmd/

GLP-1 medications are either wildly overhyped or harshly criticized depending on the week—and one of the loudest concerns right now is that they “cause muscle loss.” In this episode, I'm digging into what the research actually shows about lean mass changes on GLP-1s, what's being misunderstood online, and what patients and clinicians can do to protect muscle while still benefiting from these powerful therapies. To help me unpack this, I'm joined by Dr. Michael Tsoukas, Associate Professor of Medicine in the Division of Endocrinology at the McGill University Health Centre, Co-Director of the Metabolic & Weight Optimization Clinic, and a clinician-scientist whose work focuses on GLP-1 pharmacotherapy and obesity treatment. He's trained at Tufts, McGill, and Harvard, and has authored over 50 peer-reviewed publications.We talk about where the muscle-loss concern came from, how GLP-1 weight loss compares to bariatric surgery and diet-only approaches, and whether lean mass loss always reflects true functional muscle loss. We also get practical, discussing resistance training and protein targets (it's more than you may think!).If you're on a GLP-1, considering one, or prescribing them—this is a science-based conversation that separates fear from facts.Guest: Dr. Michael TsoukasWebsite: mwoc.caWORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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/

In this episode, I'm joined by Dr. Michael Beyaert — a General Internist trained at the University of Toronto with a special interest in cardiovascular disease. With a background in Nutrition and Dietetics (Western University) and a Master's in Neuroscience (McMaster), he brings a rare, practical lens to metabolic health that connects medicine, nutrition, and the brain. We dig into what body composition actually means, why visceral fat is so metabolically harmful, and why muscle and strength may be the most overlooked health markers in modern weight loss conversations. We also talk about sarcopenia (age-related muscle loss), why rapid weight loss can increase risk, and what we actually know — and don't know — about “safe” amounts of muscle loss during weight reduction, including with GLP-1 medications. Most importantly, Dr. Beyaert shares the real-world advice he gives patients: prioritize strength training, fuel your body (especially protein), monitor the rate of weight loss, and shift your focus from the scale to outcomes like strength, function, and quality of life. If you take one thing from this episode, it's this: strength is health — and rather than obsessing over losing the next 10 pounds, most people would benefit more from gaining their first pound of muscle. Home BIA Scale Options We recommend one of two at-home BIA scales that you can easily purchase from Amazon.ca:8-electrode BIA scale (higher accuracy): Provides more precise data by measuring arms, legs, and trunk separatelyStandard foot-to-foot BIA scale (more affordable): Still effective for tracking overall trendsBoth options are acceptable. The most important factor is consistency.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-guide

If you feel like you're barely eating but still not losing weight, this episode is for you.We break down why very low-calorie diets—like 1,200 calories or less—often backfire, slow your metabolism, and disrupt key hormones like leptin. You'll learn how chronic under-eating keeps your body in conservation mode, why hunger and low energy persist even after dieting ends, and what actually supports long-term fat loss instead.We cover sustainable eating, mechanical meals, protein needs, strength training, and how to rebuild metabolic health—especially if you've dieted for years or have conditions like insulin resistance or PCOS. Fat loss isn't about eating less and less; it's about creating safety, consistency, and trust with your body. GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guideWORK WITH USJoin us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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/

In this episode, I sit down with Dr. Ashley White to explore a concept that's missing from most conversations about obesity treatment: appetite literacy.Together, we talk about why hunger, fullness, cravings, and wanting aren't problems to suppress, but physiological signals to understand—and how dieting, stress, and modern food environments disrupt those signals. We explore how appetite is regulated in the brain, why willpower-based models fall short, and how appetite literacy fits into modern obesity care, including the use of GLP-1 medications.This is a grounded, science-based conversation about working with biology rather than fighting it—and why skill-building matters just as much as treatment tools.Dr. White is a physician certified in family medicine and emergency medicine through the College of Family Physicians of Canada, with board certification in obesity medicine through the American Board of Obesity Medicine and a Master's in Public Health with a specialization in global health. Her 15-year career spans community health work in Afghanistan, health equity policy at the Public Health Agency of Canada, rural emergency medicine, and pioneering integrated addiction treatment in primary care. She currently serves as Medical Lead in Canada for HeliosX and is the founder of The Shift Clinic, launching December 2025.Connect with Dr. Ashley White:Instagram: @ashleywhite.mdThe Shift Clinic: www.theshift.clinicWebsite: www.ashleywhitemd.comFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/ WORK WITH ME Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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

168. Don't Believe Everything You Hear: How to Interpret Health Information OnlineIn this episode, I talk about why so much health information online sounds confident, compelling—and often overwhelming—and how to think more clearly about what you're hearing.We explore why extreme health claims are so persuasive, how algorithms reward confidence over nuance, and why popularity doesn't equal accuracy. I walk through a practical framework I use to evaluate health claims—looking at anecdotes, mechanisms, population data, and long-term clinical outcomes—and why speed of weight loss is not the same as sustainable health.I also share the red flags I personally watch for in health content, and how I use podcasts and social media as tools for curiosity rather than instructions. This is a pragmatic conversation about taking what resonates, leaving the rest, and remembering that no single approach works for everyone.If you've ever felt confused, behind, or anxious after consuming health content online, this episode is for you.WORK WITH MEO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comJoin my Weight Loss Coaching Program for women, Best Weighthttps://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/

Episode 167: Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)In this episode, I break down one of the most common goals I hear from women—“I need to stop snacking at night”—and why goals like this almost always fail. Not because of a lack of discipline, but because they ignore physiology. “Do not” goals create a metabolic void: the brain is told what to avoid, but the body's needs for energy, protein, blood sugar stability, muscle preservation, and nervous system regulation aren't addressed. When those needs go unmet—especially in women dealing with insulin resistance, perimenopause, menopause, chronic stress, or GLP-1 medications—willpower is expected to do the impossible.I explain how restriction fuels the deprivation–compensation cycle, why cognitive restraint breaks down at night, and why night snacking is usually a signal of under-fueling earlier in the day—not a self-control problem. Then I walk through how shifting from “don't” goals to physiology-based “do” goals (like prioritizing protein, eating regularly, building balanced meals, planning intentional evening options, and reducing nervous system load) leads to better consistency, quieter food noise, and more sustainable fat loss—especially for women on GLP-1s.If you've ever felt like you're “good all day” and then unravel at night, this episode will help you stop blaming yourself and start supporting your metabolism instead.FOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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

166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RDTired of quick-fix diets that never last? In this episode, we break down the foundations of healthy eating for sustainable weight loss—without calorie counting, restriction, or dieting gimmicks.You'll learn how to:→ Shut off hunger hormones and turn on satiety signals→ Reduce cravings and balance key hormones like insulin→ Naturally eat fewer calories without feeling deprived3 Pillars We Cover:1. Prioritize Whole Foods – Simple, real foods like apples, chicken, potatoes, and chia seeds keep you full and satisfied, unlike ultra-processed foods.2. Minimize Added Sugars – Reduce hidden sugars in yogurt, sauces, and protein bars to stabilize blood sugar and curb cravings.3. Include Protein + Fiber at Every Meal – Protein (20–30g/meal) and high-fiber foods help you feel full and support effortless weight management.Fibre “CHEAT SHEET” You can access the Fibre “Cheat Sheet” by signing up to receive a curated list of my podcast episodes, designed to gently guide you as you begin your journey. Once you sign up, the Fibre Cheat Sheet will be delivered straight to your inbox. → https://www.sashahighmd.com/podcast-guideFOLLOW SASHA HIGH MDInstagramhttps://www.instagram.com/sashahighmd/WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com

165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnesWe're kicking off a brand new year with the perfect conversation: how to build consistency, confidence, and real strength — no matter your age, stage, or starting point.So many women WANT to be consistent with exercise, but life, perfectionism, and unrealistic expectations often get in the way. In this episode, we talk honestly about how to overcome those barriers, start where you are, and build a training lifestyle you'll still be proud of next December.My guest is Coach Tina McInnes, an educator and strength coach who helps women understand their bodies, build confidence, and create sustainable habits that last. Through her program Women Who Want Muscle, Tina has created a supportive, science-backed community where women learn how to lift effectively, navigate midlife changes, and stay consistent through accountability and coaching.Together, we explore what actually creates consistency, how women's training needs evolve in their 40s, 50s, and beyond, and how to design a realistic routine that supports longevity, resilience, and self-belief. About Coach Tina McInnesTina is the founder of Women Who Want Muscle, a community-based strength training program for women who want to become consistent lifters. She focuses on habit-building, coaching support, and simple, effective training — not complicated protocols or perfectionism.Learn more: coachmcinnes.caFollow Tina: @tinamcinnes_coaching on InstagramFOLLOW SASHA HIGH MDInstagram - https://www.instagram.com/sashahighmd/WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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

164. Start 2026 with the Right Mindset (REPLAY)Join me for a special New Year's Eve episode where I share 5 principles and 3 actionable tools to help you set yourself up with the right mindset for success in 2026. This episode first aired last year and I thought it was super valuable to revisit! Learn how to move beyond fleeting resolutions and instead build meaningful habits that align with your goals and values. Whether your focus is on health, weight loss, or general self-improvement, this episode is all about shifting your mindset for sustainable growth.Tools for Success in the New Year:Tool #1: Reflect on your WHY to anchor your actions in meaningful purpose. Tool #2: Celebrate your progress so far and build confidence from your wins. Tool #3: Use mantras to reinforce your belief in your ability to succeed.Success isn't about perfection or quick fixes—it's built on small, consistent actions rooted in purpose. This year, focus on creating a mindset that fuels sustainable growth, embraces the process, and keeps you connected to what truly matters.Connect with Dr. Sasha High:Instagram: @sashahighmdBest Weight Coaching Program for Women: www.sashahighmd.com/bestweightOntario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.comHappy New Year! Wishing you health, joy, and peace in 2026. See you in the next episode!

163. Don't Wait for January: Why December is Perfect for Your Health Goals (REPLAY) In today's REPLAY episode of High on Life, I discuss why December (with all the holidays and treats!) is actually the best time to focus on your health and weight loss goals. Rather than waiting for the New Year to roll around, I'm challenging my listeners to break free from the mindset that you need the “perfect time” to start and encouraging you to take small, manageable steps toward health and well-being—even during the busy holiday season. “Waiting for January is perpetuating an internal belief that your circumstances dictate how you show up for yourself.” Key Takeaways:→ Stop Waiting for the "Perfect Time": Waiting until January to start fresh is a misconception that can keep you stuck in a cycle of deferring action. Life is rarely perfect, and waiting for the ideal moment only reinforces the idea that external circumstances must align for you to take action.→ Progress Over Perfection: December is a great time to let go of all-or-nothing thinking. You don't need to be perfect to make small, healthy choices. By focusing on progress, you can create a foundation for success that works with your real-life circumstances.→ Small Steps Lead to Big Changes: Starting small in December, like drinking more water or adding a short walk to your routine, is more effective than drastic resolutions. Small actions now will help you build momentum heading into the new year.Join Best Weight with Sasha High MD:If you're a woman who is ready to prioritize your health and work toward your best weight, join Best Weight, my coaching program designed to support you in making lasting, sustainable changes. Inside Best Weight, you'll learn how to optimize your thinking, build healthy habits, and create consistency that sticks. Visit www.sashahighmd.com/bestweight to join today.Links Mentioned: → Best Weight with Sasha High MD www.sashahighmd.com/bestweight → Organika Collagen Electrolyte Mix https://amzn.to/3Cx73vUFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/

162. Navigating Eating During the Holidays Holiday triggers are real — food pushers, pressure to “just try a little,” the sweets table, and the fear of offending someone. It can feel like a lot. In today's episode, we dive into simple, compassionate tools to help you stay aligned with your goals, including:→ Setting your mindset for success→ Planning for social events without overwhelm→ Shifting out of the scarcity mindset around holiday foodIf you want community and coaching to help you thrive through the holidays, join us inside Best Weight, our women's-only program with Dr. Sasha High. We'd love to support you.

In this quick update, I break down the newest Phase 3 data for retatrutide, Lilly's investigational triple-agonist medication showing unprecedented results in obesity and knee osteoarthritis. Highlights: Up to 28.7% weight loss (~71 lbs) over 68 weeks 75% reduction in knee pain and major improvements in physical function Cardiometabolic benefits: lower triglycerides, non-HDL cholesterol, hsCRP, and blood pressure We also cover Common side effects and safety signals Perceived excessive weight loss — and what this means for clinical practice in a new era of powerful medications A reality check on Canadian availability (likely 3+ years away) A strong warning about illegal online sales and the risks of buying unregulated products A concise medical breakdown to help you stay informed and safe as the obesity-medicine landscape evolves.

161. The Overlap between Binge Eating Disorder and Obesity (Part 2) In this episode, I'm breaking down the difference between Binge Eating Disorder (BED) and the emotional or hedonic eating patterns we often see in obesity. While BED and obesity can overlap, they're not the same — and treatment looks very different for each. I share who to screen for BED, how to ask about eating behaviours with compassion, and the most effective treatment options, including CBT-ED, nutrition therapy, and medications. Then I shift into understanding non-BED overeating patterns driven by emotional eating, all-or-nothing thinking, and over-desire around food. If you want a clearer, more compassionate understanding of eating disorders and obesity-related eating behaviours, this episode will guide you through both. WORK WITH ME Recover Strong CBT-ED program for Binge Eatinghttps://www.sashahighmd.com/bed O​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com Join my Lifestyle Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight 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

160. Eating Disorders vs. Obesity-Related Eating Behaviours (Part 1) In today's episode, I walk through the spectrum of disordered eating — from everyday overeating to clinically significant eating disorders like binge eating disorder and bulimia nervosa. I explain how these behaviours differ, where they overlap, and why so many people feel confused about their relationship with food. I also cover the science behind appetite, reward pathways, and why some individuals are more vulnerable than others. This episode will help you understand the foundations before we dig deeper next week! WORK WITH ME The Menopause Solution Coursehttps://www.sashahighmd.com/the-menopause-solution Health Coaching Program for women, Best Weighthttps://www.sashahighmd.com/bestweight Recover Strong for Binge Eatinghttps://www.sashahighmd.com/bed Ontario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com

159. Nutrition in the Menopause Transition In this episode of High on Life, we dive into one of the most common and confusing challenges women face during the Menopause transition: understanding how to nourish their changing bodies. Registered dietitian and Best Weight coach, Tedi Nikova, RD, MPH, breaks down what's really happening with hormones like estrogen, testosterone, and insulin—and how these shifts impact hunger, metabolism, and fat distribution. You'll learn clear, sustainable strategies for regulating blood sugar, building muscle, and creating balanced meals without cutting out major food groups or falling for social media myths. From practical protein goals to simple meal structure tips and mindset shifts, this episode gives you the tools to work with your body, not against it. Plus, get a sneak peek of the upcoming Menopause Course with Dr. Sasha High, designed to help women feel strong, informed, and empowered through midlife and beyond. The Menopause course is now live:https://www.sashahighmd.com/offers/QpxVQo7n/checkout FOLLOW US: Instagramhttps://www.instagram.com/sashahighmd/ WORK WITH US: Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight Recover Strong for Binge Eatinghttps://www.sashahighmd.com/bed Ontario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com Feeling ready to start your weight loss journey—but not sure where to begin? You don't have to do it alone. I've created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change. Download your free podcast list and let's take that first step together!

Episode 158 — How to Build Resilience When You Want to Quit In this episode, I'm talking about what to do when you hit that wall — when motivation fades, things feel hard, and you just want to give up. Resilience isn't about being tough or forcing your way through. It's about how quickly you can recover, adapt, and get back into action when life throws challenges your way. I share the psychology and neuroscience behind resilience — what's happening in your brain when you want to quit, and how to train your thinking so you don't get derailed by stress or frustration. You'll learn how the prefrontal cortex and amygdala work together when you're under pressure, why tolerating discomfort builds emotional endurance, and how small mindset shifts can literally rewire your brain for grit and perseverance. I also walk through practical, science-based tools you can start using right away: reframing stress as energy, practicing “micro-recoveries” throughout the day, using controlled doses of challenge to strengthen your nervous system, and labeling emotions to calm your brain before taking action. Resilience isn't a personality trait — it's a skill. And every time you show up when it's hard, you're training that skill. If you've been tempted to quit lately, this episode will help you understand what's really happening beneath the surface — and how to keep going, without burning out or beating yourself up. Feeling ready to start your weight loss journey—but not sure where to begin? You don't have to do it alone. I've created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.Download your free podcast list and let's take that first step together!

Episode 157 — You're Not Broken: Understanding Weight Changes in Menopause If you've ever looked in the mirror and thought, “What happened to my body?” — you're not alone.In this episode, I'm reframing how we think about weight changes in menopause and midlife. You'll learn what's really happening in your body, why it feels so frustrating, and how to work with your body instead of against it.In this episode, I share:→ What's actually happening hormonally during menopause — and why metabolism slows. → How muscle is the #1 key to protecting metabolism and preventing weight gain.→ Why diets and restriction don't work — and what to focus on instead.→ How sleep and small daily habits make a big impact.→ When lifestyle changes aren't enough, and why medical treatment can be a compassionate, science-based tool.You are not broken. Your body is wise, resilient, and capable of thriving through this season. Let's talk about how to support it with understanding, not shame.

Episode 156 — Debunking Nutrition Trends: Fasting, Gut Health, and GLP-1 SupplementsConfused by all the nutrition trends on your social feed? In this episode, we're breaking down three of the biggest ones — fasting, gut health, and GLP-1 supplements — so you can separate fact from marketing hype.You'll learn:→ What the research really says about fasting for weight loss and who should (and shouldn't) try it→ The truth about gut health — what actually supports it (hint: it's simpler than you think)→ Why “GLP-1 support” supplements and powders might be more marketing than scienceBy the end, you'll feel confident knowing what's actually worth your time, energy, and money when it comes to sustainable nutrition and weight loss.If you want more support, check out Best Weight — my program for sustainable nutrition, movement, and mindset. Learn more at www.sashahighmd.com/bestweight.FOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/WORK WITH US:Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedOntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.com

In today's episode, I'm diving into everything you need to know about Zepbound (tirzepatide) — the newest obesity medication now available in Canada. I'll explain how this dual GIP/GLP-1 agonist works, how it's different from semaglutide (Ozempic/Wegovy), and who it may be helpful for.We'll talk about expected weight loss results, side effects, cost, and access, as well as one really important topic: how to protect your muscle and bone health while on these medications. Rapid weight loss can come with downsides — and I'll share what you can do to make sure your journey is sustainable and healthy.In this episode, I cover: → How tirzepatide works and what makes it unique → Expected weight loss and blood sugar improvements → Common side effects and safety considerations → Tirzepatide vs. semaglutide — what's the difference? → Cost, access, and insurance coverage in Canada → Why protein and strength training are essential during weight lossAs always, this podcast is for educational purposes only and not a substitute for personalized medical advice. Please talk to your doctor before making any changes to your treatment plan.Come connect with me on Instagram @sashahighmd, and don't forget to subscribe so you never miss a Monday episode! Other episodes: 108. All About Wegovy97. All About Mounjaro53. All About Ozempic145. Which one is better, Ozempic, Wegovy or Mounjaro?

152.

151.

150. The Top Cognitive Distortions Keeping You StuckMost of the time, what keeps us stuck in our health journey isn't food or exercise — it's our thought patterns. All-or-nothing thinking, “shoulds,” catastrophizing… these distortions twist reality and keep us cycling in guilt, shame, and frustration. In this episode, I break down the top cognitive distortions I see in my coaching clients (and in my own life too!), with real examples and practical ways to shift them. If you've ever thought, “I blew it, might as well start again Monday,” this one's for you.You'll walk away with tools to catch unhelpful thoughts, reframe them, and start renewing your mind so that lasting change actually feels possible.FOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedOntario OHIP-covered Obesity Medicinehttps://www.highmetabolicclinic.com

We all love quick fixes, but when it comes to health they rarely work — and often leave us stuck in a cycle of starting over. In this episode, I share why quick fixes are so tempting, the hidden costs they carry, and what lifelong change really looks like.If you've ever felt stuck in the cycle of starting over with every new diet, this episode will encourage you to slow down, build trust with yourself again, and embrace sustainable habits that bring peace and freedom. FOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/Tiktok - https://www.tiktok.com/@sashahighmdWORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eating - https://www.sashahighmd.com/bedOntario Obesity Management Clinic - https://www.highmetabolicclinic.com

In this episode of High on Life, I'm joined by Margo Green, a registered psychotherapist (qualifying) who specializes in body image, disordered eating, addiction, burnout, and self-compassion—especially for women navigating menopause and mood disorders. We're talking all about how we relate to our bodies—and how practicing self-compassion can transform your health journey. Together, we explore: What body image is and how it impacts our behaviours Why self-worth and weight often get tangled together How self-compassion supports sustainable change without shame What therapy can offer on a weight management journey Practical steps you can take to start healing your body image today This episode is for anyone who's ever felt discouraged in their body, stuck in shame, or unsure how to care for themselves with both structure and kindness.

In this episode, Dr. Sasha High sits down with the three incredible dietitians from the High Metabolic Clinic to give you a behind-the-scenes look at what it's really like to work with a dietitian. Whether you're at the beginning of your weight loss journey or looking to deepen your relationship with food, this conversation is packed with practical wisdom and compassionate guidance.

In this episode of High on Life, I'm answering a question I get all the time: How much weight can I realistically expect to lose? I'm breaking down: ✅ Why weight loss isn't just about willpower—it's influenced by your biology and genetics ✅ The false promises of diet culture and why they set us up for disappointment ✅ Why aiming for 5-10% weight loss is both realistic and powerful for your health ✅ What research shows about weight loss with lifestyle changes and medications ✅ How to shift your mindset from chasing a “goal weight” to building a sustainable, healthy lifestyle ✅ Why hitting a plateau doesn't mean failure—it means stability ✅ The truth about BMI and why it's not the ultimate measure of health If you've ever felt frustrated by weight loss or wondered why it's so hard to keep weight off, this episode will give you clarity and encouragement.

Dr. Sasha High, Internal Medicine and Obesity Medicine physician, breaks down a common patient question: which GLP-1 medication is best for weight management? On today's episode, we review data for Ozempic (Semaglutide), Wegovy (Semaglutide 2.4mg) and Mounjaro (Tirzepatide) for obesity treatment. We discuss: Weight loss efficacy Blood sugar control for Type 2 diabetes Cardiovascular outcomes Other conditions such as chronic kidney disease and sleep apnea Most relevant to the Canadian consumer is the discussion around insurance coverage and practical considerations like monthly cost. Reminder that you still need to speak with your own healthcare provider about what treatment is most appropriate for you and this is for educational purposes only. If you're in Ontario and need support from a multidisciplinary team for chronic weight management, The High Metabolic Clinic is my program that offers holistic virtual care from obesity specialists, registered dietitians and psychotherapists across Ontario through telemedicine. You can get more info at www.highmetabolicclinic.com. We do need a referral from your Family Doctor.

Family doctor, mom, and founder of TheSmartPhoneEffectMD, Dr. Alison Yeung joins us to tackle one of the biggest parenting challenges today: raising healthy, connected kids in a digital world. We discuss: The real risks kids face online—from anxiety and depression, to AI, sextortion and grooming The critical link between screen time and mental health The 5 R's for smartphone readiness What age-appropriate digital routines can look like How parents can model healthy tech habits Whether your child already has a device or you're trying to delay that first phone, this episode is packed with insight, research, and practical strategies to help you feel empowered — not overwhelmed.

Body dissatisfaction is something so many women struggle with. And here's the thing: body dissatisfaction is not really about our bodies. It's about the beliefs we've adopted about our bodies. In this episode, I share two stories from my recent marathon training and racing season that reveal how even at our strongest, we can be sidelined by negative body thoughts. We also dig into where body dissatisfaction comes from—how toxic Western diet culture and the media have trained us to value thinness over strength, and how we can start to take an honest inventory of the messages we're consuming daily. Most importantly, I walk you through three mindset tools, grounded in CBT and DBT, to help shift the way you think about your body: Focus on what your body can do, not just how it looks. Recognize the cultural origins of body shame and filter your influences. Practice radical acceptance and values-based living so you can start showing up now, not waiting for “after.” You are more than a number on the scale. Your body is not an ornament—it's an instrument. Let's learn to live like it.

In this special Q&A episode, I answer your burning questions!

Today, I dive into the concept of "cheat meals" and why they may be more harmful than helpful for your health journey. Instead of supporting sustainable progress, this mindset often fuels guilt, binge cycles, and toxic diet culture. Here's what I cover in today's episode: ✨ Why the language of "cheating" is problematic. ✨ How cheat meal culture perpetuates guilt and all-or-nothing thinking. ✨ Strategies to reframe food choices as intentional indulgences. ✨ Tips for embracing balance, self-compassion, and flexibility in your diet. ✨ The importance of dismantling diet culture and taking back your power around food. This isn't about perfection—it's about learning how to enjoy food without sabotaging your goals or feeling ashamed.

I've decided that not drinking alcohol is COOL!

In today's episode, we're tackling a big question: How do we stay motivated with our health goals after the excitement of January starts to fade? It's mid-February now—prime time for life to throw curveballs and for the initial energy behind our New Year's resolutions to wane. But your health journey isn't about being perfect for one month—it's about finding ways to create momentum and stay consistent throughout the year. I'll share 8 creative, practical strategies to rekindle your drive and make health goals sustainable and fun. Staying motivated isn't about grand, sweeping changes—it's about embracing the joy in small steps, flexibility, and showing up for yourself every day, even when it feels challenging. Discipline fueled by self-love can make even the hardest choices worth it. If you're a woman who is ready to take your goals from concept to transformation, I'd love to support you in my coaching program, Best Weight. We offer two live calls every week, so you're never on this journey alone. Visit sashahighmd.com/bestweight to learn more and register.