High on Life

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.

In this episode, we're tackling a question I've been hearing a lot: What happens if you want to stop your GLP-1 medication (like Ozempic, Wegovy, Mounjaro, Zepbound, or Saxenda)? Whether you're making this decision voluntarily or because circumstances force it, I'll walk you through evidence-based strategies to minimize weight regain and ensure the best outcomes. Here's what I'll cover today: What happens when you stop GLP-1 medications? GLP-1s are not just weight loss tools; they treat a chronic disease—obesity. Weight regain after stopping is common and tied to metabolic and hormonal adaptations. What research tells us about this transition: The STEP-1 Extension Trial showed patients regained about two-thirds of the weight they lost after stopping semaglutide, even with lifestyle interventions. A Diabetes, Obesity and Metabolism study highlights that weight regain is a natural metabolic response, not a failure of willpower. Why long-term GLP-1 use is often recommended: Think of GLP-1s like treatment for other chronic diseases, such as diabetes or hypertension. For most people, ongoing therapy is necessary for sustained benefits. Evidence-based strategies for transitioning off GLP-1s: Gradual tapering: Slowly reduce your dose under medical supervision. Focus on nutrition: Increase protein intake and monitor your eating habits closely. Prioritize physical activity: Incorporate resistance training to preserve muscle and support your metabolism. Use psychological tools: Employ CBT or other techniques to handle emotional eating and cravings. Consider adjunct therapies: Discuss options like metformin with your doctor. Key takeaway: Transitioning off GLP-1s is not one-size-fits-all. It requires close collaboration with your healthcare provider, a strong emphasis on lifestyle habits, and ongoing psychological support. Whatever path you choose, remember this journey is about long-term health, not just weight loss.

Welcome to another episode of High on Life! Today, we're tackling a common challenge for people on GLP-1 medications like Ozempic or Wegovy: the return of hunger. If you've been enjoying reduced appetite and suddenly find hunger creeping back in, you're not alone. It can feel frustrating, but here's the good news—it's not an emergency. In this episode, we'll explore practical strategies to manage hunger in a calm, mindful way. 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

In this episode of High on Life, Dr. Sasha High welcomes registered dietitian Tedi Nikova to uncover common nutrition mistakes that sabotage weight loss goals. Tedi, the head coach of the Best Weight program and a dietitian at the High Metabolic Clinic, shares actionable strategies for overcoming these challenges and building sustainable habits. Key topics include recognizing hidden sugars in drinks and foods, such as sauces, yogurts, and smoothies, and gradually reducing hidden sugars to improve metabolic health. Tedi explains the importance of balancing food tracking with intuitive eating and reconnecting with hunger and fullness cues for a healthier relationship with food. They also discuss the impact of alcohol on metabolism, sleep, and weight management, offering tips for reducing intake while enjoying social settings. Lastly, they explore how rigid diets often fail and highlight the value of tailoring nutrition plans to fit individual lifestyles for long-term success. If you're reading to join Best Weight to uncover blind spots and build intentional, sustainable health habits, check us out here: www.sashahighmd.com/bestweight For additional resources, check out Virta Health: Names for Sugar https://www.virtahealth.com/blog/names-for-sugar

In this episode, Ina Benkova, a registered dietitian specializing in sustainable weight loss, dives into the world of diet culture—what it is, its historical roots, and its impact on our physical, mental, and emotional health. Learn how diet culture shows up in everyday life and discover actionable strategies to break free and build a healthier, more compassionate relationship with food and your body. We cover: - What Is Diet Culture? Understanding its beliefs and how it influences food choices, body image, and health behaviors. - Symptoms of Diet Culture - The History of Diet Culture: From calorie counting in the 1900s to today's “clean eating” trends, explore how diet culture evolved. - How to Break Free: Practical steps to reject harmful diet culture messages, reconnect with hunger cues, and embrace body neutrality. - Simple actions you can take today to reclaim your time and energy from diet culture.

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 2025. 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: @sashahighmd Best Weight Coaching Program for Women: www.sashahighmd.com/bestweight Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com Happy New Year! Wishing you health, joy, and peace in 2025. See you in the next episode!

In this episode of High on Life, Dr. Sasha High tackles a common struggle: how to get moving when you just don't feel like it. Sasha shares practical and empowering tips to help you take action even when motivation is low. She discusses strategies such as reconnecting with your "why," setting smaller, more manageable goals, and quieting the inner voice that tries to talk you out of exercising. Sasha also provides relatable examples, like restructuring your day to fit in movement, wearing workout clothes as a subtle commitment, and finding accountability through community or fitness groups. Exercise is about more than physical fitness; it's a way to show up for yourself and support your mental wellbeing. Sasha encourages listeners to take one small step today—whether it's lacing up their shoes, stretching for five minutes, or walking around the block—because progress starts with action. Join Best Weight, Sasha's program for women committed to health and healing their relationship with food and their body. Learn more at www.sashahighmd.com/bestweight. 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

In this episode of High on Life, I'm diving into a topic that I know many of us face during the holiday season—those unsolicited comments about weight or bodies. Whether it's a well-meaning compliment or a critical remark, these moments can feel uncomfortable and sometimes even stressful. I'm sharing practical strategies to help you handle these situations with confidence and grace. We'll talk about setting boundaries, crafting empowering responses, and even using humor to diffuse tension. I'll also help you unpack where these comments often come from so you can approach them with compassion while still standing firm in your own boundaries. Remember: your worth has nothing to do with your body size or weight. If you've ever felt scrutinized at holiday gatherings, this episode is for you. Let's reclaim the joy of the season and focus on what really matters—love, connection and the true meaning of Christmas.

In today's episode of High on Life, Dr. Sasha High discusses 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, Dr. High challenges you to break free from the mindset that you need the “perfect time” to start and encourages 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. Dr. High also offers 9 Practical Tips for Maintaining Health During the Holidays. 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 and build the life and health you deserve! Links Mentioned: Best Weight with Sasha High MD www.sashahighmd.com/bestweight Organika Collagen Electrolyte Mix https://amzn.to/3Cx73vU FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/

Today's topic: Workability — a powerful concept from Acceptance and Commitment Therapy (ACT) that helps you assess if your actions support your values and goals. What is Workability? A core Acceptance and Commitment Therapy (ACT) concept focused on evaluating whether your behaviours align with the life you want. It's not about good or bad habits but rather, asking if your current actions are effective in the long term. Workability is a neutral approach, helping you avoid guilt or shame and instead focusing on effectiveness. In today's podcast, I outline 5 Steps to apply workability to your lifestyle and health habits: Define your values Assess your habits for workability Experiment and reflect Cultivate flexibility Focus on the process, not perfection Key Takeaways Ask Yourself: “Is my lifestyle working for me?” Workability Reminder: Health is about long-term, workable choices, not quick fixes. If you found this episode helpful, please leave a 5-star review on Apple Podcasts to help more listeners find the show! Product Recommendation: One of my favourite tools for boosting NEAT (Non-Exercise Activity Thermogenesis): A motorized standing desk, which helps increase daily movement. It's key for anyone who works from home or has a desk job! Check out my standing desk legs HERE. 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

In this episode, I'm coming from a place of real concern. Recently, I've had a few patients who have brought to my attention that weight loss is not always beneficial – and when done without proper support and guidance, can in fact be detrimental. These are patients who have been referred to me by other providers to assume care for their obesity treatment, when they come to me, I often find their health is compromised—they're lacking in essential nutrients, aren't taking necessary vitamins, and have likely lost a significant amount of muscle. This isn't the kind of weight loss we want to see, and today I want to dive into why guidance and balanced nutrition are so critical on this journey. Key Topics Covered: Why the Scale Isn't the Whole Story Understanding Sarcopenia and Its Risks Risks of Severe Caloric Restriction Nutritional Deficits and Health Impacts Healthy Weight Loss Strategies Not all weight loss is beneficial, especially when muscle loss and nutrient deficiencies come into play. GLP-1 medications, bariatric surgery, and calorie restriction can be useful tools but must be paired with lifestyle changes that support muscle retention and nutrient adequacy. The ultimate goal is optimal health, not just a shrinking scale. Thank you for tuning in! If you found today's episode helpful, please share it with someone who might need to hear this message. Remember, weight loss that preserves muscle and provides adequate nutrition is the key to long-term health. 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

In today's episode, we're exploring how the concept of your future self can be a powerful tool when it comes to making mindful health choices. I teach you a tool that involves using your future self to guide your decisions, whether it's reaching for a sugary snack mid-afternoon or debating whether to do your planned workout. We explore three scenarios where Future Self Decision Making can be applied: To encourage you to do physical activity To guide food choices To navigate high risk environments I also give a little race recap and some insights from my recent 3-race series Run the Hammer. Take a listen to learn more about how to use this approach in your daily life and start making health choices that truly align with how you want to feel. Remember: Your future self can be a valuable guide for making decisions that support your health and well-being. Tune in now to hear how this mindset shift can make a difference in your health goals!

Weight gain during menopause is common - but not inevitable. Menopause is a time of change in our bodies, AND it's an opportunity for acceptance of and adaptation to that change. Dr. High was recently invited to speak at Canada's first National Menopause Show. Today's episode is a modified version of the talk she gave to the 3000-woman audience at the Metro Toronto Convention Centre. She covers: Nutrition recommendations in menopause Physical activity recommendation: Lifting heavy, and moderate aerobic activity Mindset shifts to help sustain healthy behaviours Menopause Hormone Therapy (MHT) – does it help? Obesity medications like GLP1 meds in menopausal weight gain You CAN take control of your health during menopause. It takes being intentional but your body is deserving of care. You are deserving of making your self-care a priority! // The Ms. FIT study is looking for women who are not currently physical active to participate in different forms of exercise with instructor support with or without a diet program with dietitian support for 6 months. This study is being federally funded by the Canadian Institutes of Health Research. The study is being conducted by University of Toronto Professors Drs. Amy Kirkham and Jenna Gillen, who study the use of diet and exercise to improve women's health. Are You Eligible? In addition to being female, 30 years of age or older, being able to travel to the University of Toronto once per week for up to 24 weeks, you must meet the following criteria to participate: - Be EITHER pre-menopausal (i.e., having regular menstrual cycles) and not pregnant or breastfeeding OR be postmenopausal (e.g., 12 months or greater without your menstrual cycle) - Not currently on hormonal contraceptive or hormone replacement therapy Learn more HERE: https://kpe.utoronto.ca/join-ms-fit

In today's episode, Dr. Sasha High dives into a powerful mindset barrier in weight loss: fighting reality. If you've ever found yourself thinking, “It's not fair that I have to work so hard,” or “I shouldn't have to track what I eat,” this episode is for you. Dr. High explains how these thoughts may feel justified but are actually holding you back. She discusses how accepting reality, instead of resisting it, can pave the way to real progress in your health journey. Key Takeaways: Resisting Reality Creates Emotional Suffering Fighting against the facts of your situation leads to frustration, resentment, and sometimes anger. This emotional resistance drains your energy and makes it harder to stay motivated on your weight loss journey. Fighting Reality Leads to Inaction When you focus on the unfairness or difficulty of your circumstances, it's easy to give up. This mindset makes you feel like your efforts are futile, keeping you from taking the steps that will actually move you forward. Ignoring the Power of Acceptance Acceptance doesn't mean you have to like your situation; it just means you stop resisting it. Accepting reality allows you to focus on actions within your control instead of wishing things were different. Practical Strategies to Move Forward: Acknowledge What's Within Your Control Identify the habits and responses that are in your hands, rather than wasting energy on aspects you can't change. Reframe Your Thoughts Shift your language from “I shouldn't have to…” to “I choose to… for my health.” This reframe puts you in control and helps you own your actions. Practice Radical Acceptance Accept your reality without judgment. Radical acceptance frees up energy to focus on actionable steps instead of resisting what is. Focus on What's Working Instead of dwelling on what's unfair, celebrate small wins and focus on the progress you're making. These positive steps forward will keep you motivated. Fighting reality will only hold you back. Accepting your situation allows you to focus on what you can control and take meaningful actions that lead to progress. Embrace your reality, stay empowered, and keep moving forward. 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

In today's episode of High on Life, Dr. Sasha High continues her series on self-sabotage in weight loss, focusing specifically on limiting beliefs. These are the thoughts and stories we tell ourselves that hold us back and keep us stuck in patterns that sabotage our health and weight loss goals. Dr. High discusses common limiting beliefs, such as “I'll never lose weight,” “It's too hard for me,” and even situational beliefs like “Vegas is Vegas.” She explains how these automatic, often subconscious thoughts shape our actions and outcomes. Key Takeaways: Your Thoughts Shape Your Reality: If you believe weight loss is too hard, it will be. By questioning your limiting beliefs, you can start to make changes that align with your goals. Thoughts Are Not Facts: Recognizing that thoughts are just beliefs we've internalized opens up the possibility for change. Thought Dump Exercise: A practical exercise where listeners can write down all their thoughts on a topic, identify the most painful or limiting thought, and then question it to open up new, empowering beliefs. The Power of Small Actions: You don't need to be overly positive; you just need enough resilience to take the next small step. Questioning Limiting Beliefs: Asking yourself questions like “Is this true?” and “What else could be true?” can lead to new perspectives and better choices. Resources: Best Weight Program: If you're ready to take charge of your weight loss journey and feel mindset is a barrier, consider joining Dr. Sasha High's Best Weight program. This program uses cognitive reframing to help reshape your thoughts, habits, and approach to weight loss, creating a sustainable, healthy lifestyle. Learn more at www.sashahighmd.com/bestweight. Follow Dr. Sasha High: Website: www.sashahighmd.com Instagram: @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

Today we're continuing my series on self-sabotage in weight loss and we are focusing on perfectionism another word for this is all-or-nothing thinking. Perfectionism inhibits forward progress, and perfectionism is the enemy of consistency. When it comes to weight loss, trying to “get it right” may be holding you back in ways you haven't even realized. Here's what it can sound like: “Now's not a good time to start losing weight, I'm too busy, I have too much going on.” “I screwed up already today. I may as well just keep eating and start over tomorrow morning.” “This week has been a bust. I'll start over on Monday with a clean slate.” “There are too many celebrations in December, I'll start in January.” “There are too many vacations and social events over the summer, I'll start in September.” Can you see the theme here? Perfectionism leads to procrastination and misleads you into believing there will be a better time to re-start. On today's episode I'll share some tools to help you overcome perfectionism, including: Next Best Choice Self-Compassion Psychological Flexibility Habit Focus Remember, you don't need to wait for the perfect time to start focusing on your health. Starting with today's Next Best Choice is 100% better than not bothering until some indeterminate time in the future! My favourite electrolyte drink right now – mix with lime flavoured sparkling water! https://amzn.to/3NvGd9P 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

Today is episode 2 of the self-sabotage in weight loss series. We are talking about COMPARISON. Comparison is something we all fall into at some point, right? Maybe you're scrolling through Instagram, seeing transformation photos, or hearing about how someone dropped 10 pounds in a month, and suddenly, you start feeling like you're doing something wrong. Sound familiar? Today we talk about why comparison is so harmful, especially when it comes to your weight loss efforts, and how you can shift your focus back to your personal journey. I see comparison show up in 2 forms: It's not fair (other people don't struggle) I'm not losing fast enough! (everyone else is losing faster) Remember that your journey is your own. No one else has your exact circumstances, your body, or your life. Focus on your own progress, even if it's slow. Progress is still progress, and it's unique to you. Another person's actions don't need to impact your choices. And likewise, someone else's progresses neither diminishes nor accelerates your own. Until next time, stay focused on your progress, not perfection. You've got this! National Menopause Show https://nationalmenopauseshow.com/ Date: October 26, 2024 Location: Metro Toronto Convention Centre Promo Code: SashaLS15 for 15% off live-stream tickets 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

Today's episode kicks off a multi-part series on how self-sabotage can affect weight loss. In this episode, we explore FOMO (Fear of Missing Out) and how it can derail your health goals. What is FOMO? FOMO Leads to Mindless Eating FOMO and the Scarcity Mindset FOMO Fuels the All-or-Nothing Mentality Tools & Mindset Shifts: Mindful Eating: Choose in advance what meals you want to enjoy fully and mindfully. Retrospective Review: Ask yourself how you'll feel afterward. This tool can help you prioritize your long-term goals over immediate gratification. Reframe Your Thinking: Instead of seeing skipping that extra slice of cake as deprivation, view it as an investment in your future health. Positive Self-Talk: Replace guilt with empowerment. Remind yourself: "I'm learning to love taking care of my body," and "I'm allowed occasional indulgences." FOMO doesn't have to control your health decisions. By being mindful of your thoughts and making intentional choices, you can take back control and invest in your long-term health goals. Remember, it's about consistency, not perfection. If you found this episode helpful, please share it with someone who might benefit. We'll be back next week for part two of the self-sabotage series, where we'll talk about comparison. Until then, do one thing today that supports your body and well-being. Event Reminder: National Menopause Show https://nationalmenopauseshow.com/ Date: October 26, 2024 Location: Metro Toronto Convention Centre Promo Code: SashaLS15 for 15% off live-stream tickets Thanks for tuning in! 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

This episode is a follow-up to episode 116 “Am I Overeating? (Probably)” Topics covered today: Environmental and social triggers for overeating Practical strategies to overcome overeating 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

Overview of today's episode: · Defining Overeating – More Than Just Eating Too Much · Types of Overeating 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 · The Brain's Role in Overeating · Cravings and the Brain's Reward System · Effects of Hyper-Palatable Foods: · Emotional eating and the brain · Breaking the Emotional Eating Cycle: 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

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 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 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/ Dr Ali Novitsky's Program Muscles & Mindset Muscles & Mindset™ is a 12-month strength training program designed to help you maintain your muscle mass and lose body fat in just 10-minutes, 3 days per week. The Program serves all fitness levels and is thoughtfully designed offering three distinct levels. This structure ensures that everyone on a weight loss journey can strength train. When you maintain your muscle mass while losing weight, you will preserve your metabolism so that you can avoid long plateaus and suboptimal results. https://join.thefitcollective.com/a/2147884933/SYwP5xpd 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. 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

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/ 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

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: Modeling – monkey see, monkey do Taking advantage of when they're hungry Screen time Our approach to eating and food Preparing in advance Emotional regulation The VIP stomach concept 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

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: What is metabolism What is basal metabolic rate What is total energy expenditure How can I improve my metabolic rate? Can I make my metabolism faster? 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

Wegovy (Semaglutide 2.4mg) is finally available in Canada as of May 6, 2024. The purpose of this episode is to answer all of your questions about Wegovy! Including…. What is Wegovy and why are we talking about it? Who should take Wegovy? Who should NOT take Wegovy? How does Wegovy work? How much weight do you lose on Wegovy? What are the main side effects? What happens when you stop? How long should you stay on it? What are the benefits beyond just weight loss Will your insurance cover Wegovy? How much does Wegovy cost in Canada? Remember, this is for educational purposes only – it is not individual health advice. 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/ 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 ARTICLES REFERENCES IN THIS EPISODE STEP 1 https://www.nejm.org/doi/full/10.1056/NEJMoa2032183 STEP 1 Extension https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9542252/#:~:text=Conclusions,similar%20changes%20in%20cardiometabolic%20variables. SUSTAIN-6 trial https://www.nejm.org/doi/full/10.1056/NEJMoa1607141 SELECT trial https://www.nejm.org/doi/full/10.1056/NEJMoa2307563

On April 28th I ran my first Marathon. On today's episode, I share 6 valuable lessons I learned through the training process. Overview Discipline is cultivated through discomfort The process is the goal (it's not about race day) Setbacks are a part of the journey Extreme Ownership Self-talk matters Community is powerful Remember, you can do harder things than you know. Find little ways to surprise yourself and push yourself – and discover joy in the process! 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

Is it better to buy organic meat for weight loss? Should you avoid seed oils and eat gluten-free? Is there value in eating to your menstrual cycles? I cover these questions on today's podcast. I discuss how easy it is for us to fixate on solutions that don't actually fix the problem we're trying to solve. I'll share why I believe none of that truly matters for weight loss and what you should focus on instead. FOLLOW 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

Many commercial weight loss programs operate on the assumption that you don't know what you should be eating. So, they'll give you a diet or meal plan to follow and that will make you lose weight. That works – in the short term. But over 80% of people will regain that weight. Alternatively, maybe you've tried using a food tracker, something like MyFitnessPal, or even a Continuous Glucose Monitor (CGM) to gather calorie or blood sugar data. Maybe you've tried the new AI tools like Lumen, or FoodRx. I don't deny that there is some value to gaining awareness and knowing your data. If only we made food decisions based on data alone... The core issue that isn't solved with these approaches is human behaviour, especially feeding behaviour, isn't based on logic, data, or even rational decision-making. Rather, eating is based on our emotions, pleasure and an impulse-driven limbic system. Many of our food decisions are based on what will taste good and make me feel better when I'm stressed, not what is going to give me a balanced intake of nutrients. Knowledge is never the issue. Implementation is the problem. And figuring out WHY implementation is a problem is the missing key to successful weight loss maintenance for most people. I offer guidance on how to get started on today's episode! *** If you're a woman, and you want to learn the skillset required to keep weight off and stop diet cycling, I'd love for you to join me inside Best Weight. Best Weight is my coaching membership that gives you the step-by-step help you need to learn how to stop emotional eating and find freedom around food. We have twice weekly live coaching calls, along with a library of 50+ video lessons to answer all of your questions. Mindfulness, resilience, self-efficacy, distress tolerance, emotional regulation…. These are all skills that can be learned and practised. Check out Best Weight at www.sashahighmd.com/bestweight. I hope to see you inside! Click here to purchase the Books mentioned on today's episode. https://www.amazon.ca/shop/sashahighmd/list/38FIZUGPH80WV?ref_=cm_sw_r_cp_ud_aipsflist_aipsfsashahighmd_E5W7C3TMKTA7XJGY7TA0 ARTICLES MENTIONED ON TODAY'S EPISODE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320927/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441408/

How can parents support healthy weight habits in children without causing self-esteem and body image issues? Today's special guest, Dr. Wendy Schofer, is a pediatrician and coach for parents who are worried about their family's weight. This episode isn't what you expect. We don't talk about how many minutes of screen time to restrict, or what foods to eat or not eat. Instead, Dr. Schofer's approach is to take a step back, listen to the family as a unit, and help family's discover their own approach to move forward together – through healthy relationships. Dr. Schofer encourages families to consider: What is it you want more of? What do you want to bring into your life? These questions form the basis for creating meaningful change. Dr. Wendy Schofer is a pediatrician and the founder of Family in Focus. She helps parents who know diets aren't the answer but are tired of the constant stress about their family's weight, exercise and eating habits. Dr. Schofer teaches families tools to create better relationships with food, body and each other. By harnessing the power of play, neuroscience & emotions to address stress and habits, Dr. Schofer helps whole families create healthier lives, from the inside out. Access Dr. Schofer's Free Course “Weight Loss 101 for Families” one her website: https://www.wendyschofermd.com/ Find her on Instagram https://www.instagram.com/wendyschofermd Listen to her Podcast https://podcasts.apple.com/ca/podcast/family-in-focus-with-wendy-schofer-md/id1571510508 Article mentioned on today's episode: AHA SCIENTIFIC STATEMENT Caregiver Influences on Eating Behaviors in Young Children A Scientific Statement From the American Heart Association Alexis C. Wood, J Am Heart Assoc. 2020;9: e014520. https://www.ahajournals.org/doi/10.1161/JAHA.119.014520 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

My guest today is Respirologist and Sleep Medicine Physician, Dr. Woganee Filate. Dr. Filate addresses some of the common challenges with sleep for women going through the menopause transition as well as the health consequences of poor sleep. She also offers practical strategies to help you improve your sleep starting tonight – because every night is a “fresh opportunity”. Topics covered in today's episode: Why is sleep so important? What is the recommended number of hours of sleep? What about sleep quality? Health consequences of poor sleep Common sleep complaints in the menopause transition Role of Cognitive Behavioural Therapy for Insomnia (CBT-I) Components to set yourself up for a good night's sleep Dr. Filate completed her medical degree, Internal Medicine and Adult Respirology residency training at the University of Toronto. During this time, she was Chief Medical Resident at Mount Sinai Hospital and the University of Health Network. She completed additional training in Sleep Medicine and is a Fellow of the Royal College of Physicians and Surgeons of Canada. She also holds a Master's degree in Community Health and Epidemiology from the Dalla Lana School of Public Health in Toronto. Dr. Filate has been practicing community-based respirology and sleep medicine for over 11 years. She has published more than 20 medical publications and was co-author of a clinical textbook for medical students. Her recent interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage. Connect with Dr. Woganee Filate and her colleagues Instagram @itsourtimecanada FOLLOW SASHA ON SOCIAL Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH SASHA Join the Wait List for 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're on a GLP1 medication or considering starting one, this episode is for you. Along with my guest, registered Dietitian Julie Mai, we cover nutrition strategies to minimize GLP1 medication side effects. Julie provides a framework and practical tips to minimize the common side effects of heartburn, nausea and constipation. She shares what foods to avoid and when, along with tips to make the journey of starting your medication much easier! GLP1 medications are a class of medications commonly taken for Type 2 Diabetes and Obesity (medical weight loss). These medications include Saxenda, Ozempic, Mounjaro, Wegovy, Zepbound, Trulicity and others. If you are in Ontario, Nova Scotia or New Brunswick and looking to work with a Registered Dietitian who has extensive experience in the field of obesity, GLP1s, emotional eating or metabolic health, you can book a consultation here: www.highmetabolicclinic.com/nutrition FOLLOW Instagram - https://www.instagram.com/sashahighmd Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH ME Best Weight for Women - https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

My guest today is Dr. Caissa Troutman, family and obesity medicine physician, and founder of the Weight ReMDy clinic in central Pennsylvania. Join us as we talk about all things hormones, menopause, and weight loss. Topics covered in today's episode: What hormones are involved in weight gain and appetite Weight loss is more than just willpower What is the 4 Pillar Approach to Weight Loss Specific considerations for women going through the menopause transition Dr. Caissa Troutman is a Family and Obesity Medicine Physician based in Philadelphia. She was in primary care at several community health centers from 2008 to 2020, when she completed her American Board of Obesity Medicine certification and became Medical Director of WellSpan Medical Weight Management Program until 2023. Dr. Troutman recently started her own direct care weight management practice called Weight ReMDy in order to provide holistic medical wellness care to patients in her area. She has a special interest in menopausal women's health and brain health. In addition to her clinical expertise in the area of weight management, Dr. Troutman also has a personal journey of struggling with weight her whole life. She describes 2017 as a pivotal year that started her weight journey. Since then, she has lost and maintained 32% total body weight. So, she understands the challenges – as well as what works, from an evidence-based and personal perspective. Connect with Dr. Caissa Troutman Website https://www.weightremdy.net/ Facebook @weightremdy Youtube https://youtube.com/@WEIGHTreMDyinPA?feature=shared Instagram @weightremdy FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH ME Join the Wait List for 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

Today I'm joined by retired physician and current Strength & Health Coach Dr. Tina McInnes. Coach McInnes was my guest on one of the most downloaded podcast episodes of 2023, Episode 72 titled “You Never Regret a Workout”. She's back today to help us understand the basics of strength training – what it is exactly, and how to get started as a beginner. As always, Coach McInnes offers practical suggestions and empowering insights that will motivate you to be your strongest and fittest self! Today she's back to cover: What is strength training? Why is strength training important in health and weight loss? (spoiler: lose fat, not muscle!) How can you get started with strength training as a total beginner? (including a basic workout that can be done in just 20 minutes, twice a week!) Some common myths that keep women out of the weight room, such as “I want to lift weights, but I don't want to look bulky.” Can we prevent muscle loss with aging? Dr. Tina McInnes is a retired specialist of Internal Medicine who now works as a Health Coach with certifications in Strength & Conditioning and Nutrition. She devotes her life's work to disease prevention through lifestyle modification; in particular, the critical and non-negotiable importance of regular physical activity. She will share her views on the power of regular exercise in the pursuit of better health and sustainable weight loss, as well as her best advice for incorporating more physical activity into your daily life. Connect with Coach McInnes www.coachmcinnes.ca FB: Coach McInnes IG: @coachmcinnes Previous podcast: Episode 72 You Never Regret a Workout with Dr. Tina McInnes https://www.sashahighmd.com/podcasts/high-on-life/episodes/2147965785 FOLLOW SASHA ON SOCIAL Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH SASHA Join the Wait List for 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

My guest today is Dr. Amy Louis-Bayliss, a Canadian Emergency Room physician who has a passionate interest in preventative health, particularly for women. She shares how she realized the need for health advocacy after seeing so many patients in the ER who needed better health education to understand their own bodies. Dr. Louis-Bayliss now works ??? Topics covered on today's episode: What is “healthspan”, how is it different from “lifespan”? Are disease and sickness a given with ageing? What factors influence disease with age? What are some of the top health conditions that women face with ageing? How can we improve health and reduce the risk of disease as we age? What lifestyle factors are most important when it comes to health and longevity? Dr. Amy Louis-Bayliss is an emergency medicine-trained specialist with over a decade working in the Greater Toronto Area. She supplemented her ER-training with a diploma in medical education and was on faculty at University of Toronto as an education lead for medical trainees. Having witnessed thousands of patients struggle at the end stage of disease, Dr. Amy's primary focus is now on disease prevention - specifically for women and the role of menopause transition. Connect with Dr. Amy Louis-Bayliss Instagram @itsourtimecanada Article mentioned on today's episode Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association FOLLOW SASHA ON SOCIAL Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH SASHA Join the Wait List for 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

“I was doing really well, until xyz happened!” (Until COVID, or until I lost my job, or until I started this new job, or until I had kids, or until I got married…) On today's podcast, I address how you can develop CONSISTENCY of the situation and environment around you. We'll talk about the shift in mindset that is required to go from doing healthy behaviours to being a person who has healthy habits. We cover 3 principles: Develop a healthy identity Foster a flexible mindset Maintain but evolve your motivations Thoughts before behaviour. Identity begets habits. FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH ME Join the Wait List for 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 is the first episode of SEASON 2 of the podcast. Thank you to all of my listeners! The podcast is now 2.5 years old and growing. Today, I'm sharing my personal story of transition and this new season that I'm in. I reflect on burnout, feelings of dissatisfaction and frustration – and how those emotions can be helpful in realigning with our values. Quotes from today's episode: “The greater the misalignment between your life and your values, the greater the dissatisfaction you'll experience.” “In other words, the greater the divide between how you spend your time and what you say is important to you, the greater the frustration.” “Courage to act upon your values in the face of uncertainty and fear will yield so much joy and life on the other side of that decision.” In Part 2, I'll cover tips to stick with your health goals as you transition through different seasons in your life.