High on Life (Sasha High)

Welcome to High on Life!

This first episode is an intro for you to get to know a little about me and what I’m all about, and what you can expect from this podcast! I’m a wife and mom of 3 beautiful kids. I’m an obesity physician in Ontario, Canada, as well as a Certified Life Coach through the Life Coach School. I am a leisure runner and amateur kitesurfer and love all things watersports.

While I love helping you lose weight, my great passion is helping you discover your worth and the confidence to live life boldly and fully. In this episode, I share how I overcame insecurity and social anxiety to discover my unique voice and the value that I have to offer the world – and how that sparked my passion to help you do the same.

WHERE YOU CAN FIND ME:

• Website: sashahighmd.com
• Clinic: highmetabolicclinic.com
• Follow me on Instagram: @sashahighmd
• YouTube: Sasha High

Why do we struggle to follow through on what we “should” be doing? It’s not uncommon to start the day with the best of intentions to eat healthy, only to have those plans abandoned by the end of the night. There are many factors at play, many of which boil down to understanding and overcoming our survival instincts by using our executive functioning. There are strategies we can implement to help us follow through on our intentions to eat healthy.

IN TODAY’S EPISODE YOU’LL LEARN:

• Our primal brain function and how this influences what we eat.
• What our executive brain is and when it works best.
• How we develop conditioned responses related to food.
• How planning ahead can help you make healthier food decisions.
• Why a knowledge gap isn’t the main issue for eating healthy (and what is).
• How to recharge the batteries of your prefrontal cortex.
• Ways you can build your personal integrity.
• Why food is a false pleasure.
• How you can manipulate your environment to support healthy eating.

WHERE YOU CAN FIND ME:

• Website: sashahighmd.com
• Clinic: highmetabolicclinic.com
• Follow me on Instagram: @sashahighmd
• YouTube: Sasha High

Does the idea of doing yet another diet leave you with a sense of dread? If you feel resentment or dread in the weight loss journey, it’s probably because you’re approaching it from a restriction mindset. In this episode, I’m teaching you the difference between restriction and restraint and how reframing some simple thoughts about your eating plan can change your experience from dread to empowerment. Your weight loss journey doesn’t have to feel like punishment!

LISTEN TO THE EPISODE HERE.

IN TODAY’S EPISODE YOU’LL LEARN:

• Why restrictive diets fail (because restriction feels punitive and creates a sense of deprivation!)
• How to reframe your thoughts to feel empowered 
• How to practice restraint from a place of love and caring for yourself
• How to reclaim control and your position of power in the weight loss journey

RESOURCES:

• Follow me on Instagram
• Sign up for my email list

We all have treasure and trash in our lives – it’s part of being human. But whatever we focus on, will grow. In this episode, I’m teaching you how to search for the treasure in your life to empower yourself to grow through failure instead of quitting in your weight loss journey at the first sign of a setback. We’ll talk about how we create our feelings through our thinking, and how we have the power to choose which thoughts to focus on.

LISTEN TO THE EPISODE HERE

IN TODAY’S EPISODE YOU’LL LEARN:

• How your self-talk could be sabotaging your weight loss
• Why our brains focus on the negative (we all have an inner critic!)
• Why it’s so important to search for your wins to find evidence that you CAN lose weight
• The Model: Circumstances are neutral, thoughts create feelings, feelings create actions, actions produce results.
• How to search for the treasure (wins) in your weight loss journey when your brain wants to tell you that you’re “totally off the rails”

RESOURCES:

• Follow me on Instagram
• Sign up for my email list 

FOPO, or fear of other people’s opinions, holds so many people back from being who they’re supposed to be and doing their work in the world.

It’s normal for us to want people to like us and to want other people’s approval. But the very thing that was once helpful when we needed to stay with the pack to survive, can also be detrimental to us thriving and living our unique and authentic lives. Because when we’re worried about critique, rejection or disapproval, we play small.

In this episode of the High on Life podcast, Dr. High describes how she overcomes her own insecurity and how you can too.

Wear the dang bathing suit.

Go on that date.

Apply for the new job.

Smile at the stranger.

Embrace the discomfort that yeah, you might be rejected and you might be judged, and just let the fear and discomfort be part of your growth. Then you’ll get to see what’s on the other side.

We’ll cover:

• Why humans are naturally inclined to want approval from others

• How to step out of insecurity and fear by focusing on others, instead of ourselves.

• Why you can’t actually control other people’s opinions about you (even though you think you can!)

• That our fears are usually our own perceptions of other people’s opinions (i.e. they’re made up in our own minds)

Follow me on Instagram @sashahighmd!

I'm thrilled to introduce our new online course, "The PCOS Solution" - a 6-week self-directed program designed to empower women to take control of their health and fertility while managing PCOS. This course offers everything you need to know from nutrition, to lifestyle, to supplements to overcome PCOS symptoms and thrive.

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In honour of PCOS Awareness Month this September, I interviewed endocrinologist and PCOS expert Dr. Alyse Goldberg about polycystic ovarian syndrome. Learn how it is diagnosed, what treatments are available, and why there seems to be so much confusion about what PCOS is in the first place!

In this episode we answer:

• Why is there so much confusion surrounding PCOS?
• How would a woman know if she have PCOS?
• How is PCOS diagnosed?
• What treatment is available for PCOS?
• Are there longterm complications from PCOS and how can they be avoided?

Dr. Alyse Goldberg obtained her Medical Degree from the University of Toronto and completed her residency training in Internal Medicine at Western University where she served as one of the chief medical residents. She returned to University of Toronto to complete her training in Endocrinology and then a clinical fellowship focusing on reproductive endocrinology at Women’s College Hospital.  During her training she has received awards for outstanding contributions in medical education.  She has published research articles on a variety of topics, including reproductive and gestational endocrinology. She has a special interest in Polycystic ovarian syndrome and thyroid disease in patients with infertility. 

Dr. Goldberg’s Endocrinology practice focuses on managing hormonal conditions in reproductive age women, many of who are attempting to conceive.  She is driven to offer compassionate and personalized care to her patients. 

RESOURCES:

• Follow me on Instagram!
• The PCOS Solution  A 6-week self-directed program designed to empower women to take control of their health and fertility while managing PCOS. This course offers everything you need to know from nutrition, to lifestyle, to supplements to overcome PCOS symptoms and thrive.

I'm thrilled to introduce our new online course, "The PCOS Solution" - a 6-week self-directed program designed to empower women to take control of their health and fertility while managing PCOS. This course offers everything you need to know from nutrition, to lifestyle, to supplements to overcome PCOS symptoms and thrive.

***

On today’s episode, I am sharing an interview with Martha McKittrick, Registered Dietitian and PCOS expert. She shares so many nuggets of wisdom on the Nutrition and Lifestyle aspect of PCOS treatment. Today’s episode is full of gold to help women with PCOS. I also just love her energy and passion!

In today’s episode we cover:

• Nutritional guidance for women with PCOS

• The importance of movement in PCOS

• Supplements and their role in PCOS

Martha McKittrick is a Registered Dietitian who has been specializing in PCOS for the past 20 years. Her mission is to spread awareness to health professionals, the lay public, and most importantly women with PCOS. Martha’s coaching uses real food and lifestyle and behavior changes to decrease symptoms of PCOS, help women meet their goals and live their best life.

She is a pioneer in the field of nutrition for PCOS. She wrote two of the first nutrition articles on PCOS published in peer-reviewed journals in 2000 and 2002. Martha has lectured on Diet and PCOS at the PCOSA conferences in NYC, San Diego, Philadelphia and Rye, NY.

In addition to giving presentations to women with PCOS, she also enjoys educating health professionals. She has lectured to the Long Island Dietetic Association, the Florida State Dietetic Association, the Greater New York Dietetic Association, the Westchester Rockland Dietetic Association, the New York State Dietetic Association, Villanova University as well as for several Infertility Medical Conferences.

Martha is on the Health Advisory Board of the PCOS Challenge, and is a returning speaker on Nutrition and PCOS at the PCOS Challenge annual symposiums.

You can find her on social media on  @the.pcos.dietitian and FB PCOS Nutritionist Martha McKittrick  where she is posting daily on PCOS.

On this episode of the High on Life podcast, I’m sharing an interview that I did on the UR Caring Docs podcast with Dr. Tamara Beckford.

In this episode, we cover:

• Most people know what healthy eating is – so why is it so hard to implement?
• We need to go to the root issues of why we don’t follow through
• Diets don’t work – instead they lead to learned helplessness
• When you “fall off the wagon”, you need to train yourself to search for the wins
• Emotional eating has little to do with the actual food. As long as we keep focusing on the food, we’ll miss the actual issues at hand
• Emotional eating is a buffering strategy
• We need to train our brains not to need to escape unpleasant emotions and learn to feel
• Noticing and naming emotions

The reality is that weight loss comes with some sacrifices. But when you focus on what you’re missing, you miss out on what you’re gaining.

In this episode of the High on Life podcast, Dr. High reviews three negatives of weight loss that you need to embrace:

• Short term sacrifice for long term gain
• Feeling the negative feelings without trying to escape them
• And patience (because it will take longer than expected!)

You’ll learn how to reframe these “negatives” into positives so you can enjoy your weight loss journey and be successful longterm.

In this episode we’ll cover:

• You have to keep your eyes on everything you are gaining – rather than what you are missing out on in the moment.
• “Discipline is choosing what you want most over what you want now.” – Craig Groeschel
• Successful weight loss means making conscious choices about your food and deciding when you’re going to indulge, and when you’re going to practise restraint.
• Everyone emotionally eats.
• To stop emotional eating, you have to feel your feelings instead of escaping them with food.
• Life is 50:50 (50% happy and positive emotions, and 50% sad, disappointed and negative emotions). That is the normal human experience.
• Learning to sit with discomfort is a crucial skill needed to achieve longterm successful weight loss and health.
• Discomfort is the price tag for growth.
• The only problem that food is supposed to solve is physical hunger. When we use food for anything else - it usually does a terrible job and has some negative downstream consequences.
• Weight loss is going to take longer than you expect. Pretty much guaranteed. And that’s okay.

If you’ve been yo-yo dieting and struggling with your weight and you need help to make this process easier and more doable so you can thrive in your life instead of being obsessed with the scale – I’d love to work with you. Go to sashahighmd.com to find out about my clinic or join the wait list for my next coaching program.

In today’s episode, I am inviting you to change your life by changing your beliefs about yourself.

What most people don’t realize, is that when you aren’t doing something you should be doing (or want to be doing), when your actions aren’t there, and you’re not getting the results that you want, it’s because you have underlying thoughts that are derailing you. In very basic terms – you are talking yourself out of your own success.

“I’m just not motivated.”
“I get so discouraged when I don’t see the scale moving and then I give up.”
“What’s the point, I’ll just regain it anyway.”
“I’ll never be good enough.”

We address:
- Why repetitive, negative thoughts are so common
- How to start questioning your beliefs to decide if they’re serving you
- How our beliefs always manifest in our actions (i.e. why we aren’t getting the results we want in our life and weight loss)
- How to create the life you want by developing new, powerful beliefs

Be sure to follow me on Instagram for more daily inspiration! @sashahighmd

In this episode we talk about Ryan’s history with “diet and exercise”, arriving at an understanding of the physiology of weight dysregulation, and his realization that he is “an emotional eater”. Ryan shares an experience of fat-shaming and how that propelled him forward. He also talks about how he’s learning not to be so hard on himself and how coaching on Thought Work and learning to feel his feelings has helped him not only lose weight, but has improved his marriage and family life too. Ryan was not afraid to be vulnerable, and I know you’re going to love hearing his story and you’re also going to learn some valuable lessons from his experience. Find him on Instagram @beingadadisawesome

Have you ever wondered if it could be your hormones that are making weight loss so difficult?

Have you ever thought – “It’s got to be my thyroid. I just don’t get it. I’m barely eating anything, I’ve exercising 5 days a week. It just doesn’t make any sense that I’m not losing weight.” (Only to have your doctor tell you your thyroid levels are normal) ?

On today’s podcast, I break down exactly which hormones are involved in weight regulation and appetite within your body, and what that means for your weight loss journey.

Because we all know that “calories in, calories out” isn’t working….

• We review ghrelin (the hunger hormone), satiety signals like CCK, PYY, GLP1, the energy barometer leptin, and the famous one: insulin.
• I’ll explain how these signals come together to communicate with your brain and drive appetite, energy balance and your weight.
• We take a look at the three layers of the human appetite system within the brain and what you can do to override ancient, evolutionary biology that is driving your weight gain

Obesity is a complex chronic medical condition, established by our, and influenced by psychology, our food environment, our behaviours, other medical conditions and medications that one may be taking.

But that doesn’t mean you can’t do something about it.

In this week’s Client Spotlight, I interview Tanya Bender about her journey to finally identify and overcome Food Addiction after a lifelong battle with dieting. She has successfully overcome her history of compulsive overeating to achieve sustainable weight loss by dealing with the root issues of her eating behaviours and food addiction. Tanya describes how she discovered self-respect and love, and is on a mission to share this with others. She is excited to pay it forward, share her truth, struggles, realizations and successes in the hope of helping others jump off the perpetual hamster wheel and finally be free of the excess mental and physical weight.

Tanya describes herself as a creator at heart, who could spend endless hours planning painting projects, remodeling, refinishing, stenciling, displaying outdoor seasonal porch designs, crafting wreath creations and home décor items.

She is a person of faith, a mother to my 9-year-old son and a wife to my husband of 12 years. She prefers to have quality over quantity of friends, and has never been one to have many acquaintances. By nature, she’s a “yes” person and a people pleaser.  She has had to reflect much upon this and recognize when this part of myself is doing more self-harm than good.

The beach is her sanctuary and music is her therapy.  Her life can be offset, and time-lined against an epic soundtrack.  She an avid belt it out (sing) to the steering wheel kind of person.  All too often she doesn’t recognize that the windows are see-through!  But you know what, SHE DOESN’T CARE!

Tanya can recently add to her bio that she’s an advocate of self-care and the importance of positive self-talk. This last year has been transformative and she has recognized that her story needs to be shared to help others break through the barriers they unknowingly put upon themselves when it comes to overeating, losing weight and most importantly self-respect and love.

I believe that each and every one of us is destined to live an abundant, full, rich and meaningful life, a life of influence and impact – where we leave the world a better place.

And yet, this is the exception and not the norm.

So many people live their life on autopilot. Following the status quo. Generally dissatisfied but not sure why. This doesn’t have to be you!

In this week’s episode of the High on Life podcast, I talk about what it means to be great, to live a meaningful life, and how you can break out of the mold to do it too.

Premises we explore:

• The gap between the values you embrace and the actions you take creates the dissatisfaction that you feel.
• Why we talk ourselves out of our own greatness.
• Autopilot living is stagnation. But you were born to evolve into the greatest version of you.
• When you live on purpose, you set higher standards for your life – not in a condemning way of never being enough, but in an inspiring way of asking yourself – I wonder who I can be?
• Don’t work to gain worth. Work because of your worth.
• You need to have vision and you need to know your values (Who do I want to be? What is important to me? And what do I want to do with my life?)
• We reap what we sow. Our actions generate outcomes. What life are you creating for yourself 5 years from now?

Alright friends, go and be great. The world needs you. If this inspired you, please do me a favour and share this podcast with a friend and let’s all be great together.

Today’s episode of the podcast was inspired by a Facebook thread in a women physician’s Facebook group exploring:

• Is obesity a real disease?
• Does labelling it a disease alleviate or promote fat-shaming?
• What language should we use to describe obesity? Fat person? Larger-bodied?

 The bottom line is there really is no consensus. Today’s episode is an effort to piece some thoughts together and to initiate reflection and discussion around a complex issue.

 We cover:

• The medical community’s definition of obesity
• Language used to describe adiposity (fat, obese, larger, heavy, obesity, big-bodied)
• The Health At Every Size (HAES) movement
• Body size does not equate to health.
• The root of fat-shaming and how we can all do better

 To quote a colleague: instead of focusing on making fat people thinner, we should focus on making all people – thin or fat - healthier.

 We all need to stop fat-shaming and just support one another in living our best lives emotionally, mentally, spiritually, and physically.

 Join the conversation on my Instagram @sashahighmd and let me know your thoughts!

Listen in to my interview with Dr. Ali Zentner, Obesity Medicine Physician and Medical Director of the Revolution Medical Clinic in Vancouver.

In this episode, we talk about:

• The history of obesity medicine in Canada
• The origins of weight bias and fat shaming
• The need to come up with new language around obesity, “adiposity”, “weight loss”
• What we can do to recognize our own bias

Dr. Zentner is one of the pioneers in the field of Obesity Medicine in Canada and a strong voice for patient advocacy and ending fat-shaming.

Dr. Zentner completed medical school at McMaster University, then Internal Medicine Residency with an extra year of Cardiology training at the University of Calgary. She is a Diplomat of the American Board of Obesity Medicine. Dr. Zentner founded the Southern Alberta Obesity Clinic in 2001. In 2004, she moved to Vancouver and established her own community based practice in West Vancouver focusing on obesity and cardiometabolic risk management. She has become a national leader in the field.

In 2015, Dr. Zentner became the Medical Director of the Vancouver Island Bariatric Program and built the program into a multidisciplinary bariatric program which now supervises the bariatric surgeries of over 200 patients annually. After three years as director she moved on to establish a similar bariatric program within Fraser Health region.

Dr. Zentner is the author of the book The Weight Loss Prescription: A Doctor’s Guide to Permanent Weight Reduction and Better Health for Life. (Penguin Canada, 2013).

Dr. Zentner is also an avid runner and triathlete. In 2011 she gave up her car and now commutes everywhere by bicycle or on foot. She can be seen walking the Arbutus Greenway every morning and evening on her way to and from work….. walking all the way.

Check out the video of our conversation at https://youtu.be/6ZnAz6sE7BQ.

We all know we should sleep more… But somehow it just doesn’t seem all thaaaaat important at 10pm when you have emails to catch up on, Instagram Reels to peruse, or Netflix to binge.

 What’s the deal? Why is sleep important and how can we get better at it?

 In this week’s episode of the High on Life podcast, I interview Dr. Funke Afolabi-Brown, assistant professor of pediatrics, board-certified pediatric pulmonologist and sleep medicine physician. She helps children sleep better and breathe better and by extension, she helps improve the sleep of their parents.

 In addition to teaching and seeing patients, Dr. Brown is a speaker and writer and the founder of Restful Sleep MD

 She is passionate about educating and empowering busy women and their children on the importance of prioritizing sleep to achieve their optimal health and live to their fullest potential.

 What we cover:

• Effect of poor sleep on general and metabolic health
• Strategies and mindset to prioritize sleep
• Does not dreaming mean you aren’t getting deep sleep?
• How to overcome Revenge Bedtime Procrastination
• The importance of routine and consistency

 You can find Dr. Brown at www.restfulsleepmd.com/ and on Instagram @restfulsleepMD

Have you ever wondered if bariatric surgery (weight loss surgery) is for you?

 Or maybe you know someone who had bariatric surgery and you secretly think “that’s cheating”.

 There are so many misconceptions about bariatric surgery:

• It’s cheating
• You only do that if you’ve “failed”
• It’s really dangerous
• It just gives you a smaller stomach

 I wanted to clear up those misconceptions and help you understand the role of bariatric surgery in the effective management of obesity in today’s podcast episode.

 We’ll cover:

• Who qualifies for bariatric surgery (and who doesn’t)
• Types of bariatric surgery
• How bariatric surgery achieves weight loss
• Potential risks of bariatric surgery
• What contributes to weight regain after surgery

 Remember – if you have more questions or want more information about bariatric surgery options, be sure to speak to your own healthcare provider.

In this week’s episode of the podcast, we hear from Jennifer N. An inspirational client who has been with the High Metabolic Clinic for over 2 years, has lost over 100 lbs and maintained it, and overcome binge eating.

We talk about:

• Her initial reluctance to accept that her weight issues were not about the food or finding the right diet
• It was about getting to the root of why she was overeating in the first place
• Her successful 100 lbs weight loss and how she has maintained that for nearly 2 years
• Her journey of self discovery and Thought Work to get to the root of her decades-long struggle with her body and eating behaviours

Jennifer is a working professional mother of two. Professionally, she holds a government position in disability management. She is active in her community, volunteering for a variety of community groups. She is kept quite busy with her two children and menagerie of pets. Jennifer is fueled by caffeine, books and humor.

Today’s episode is part 1 of a 2-part series about Creating Your Breakthrough Year in 2022. You get to create – that means you get to intentionally craft and design what you want your life to look like. Do you believe that?

Some of you who have already disqualified yourselves. Perhaps you’re thinking: “I’m too old”, “I don’t have enough money”, “I’m too busy”, “I can’t because…”

Whatever your reason is – you get to decide right now. Do you want to keep defending your limiting beliefs? Or do you want to take ownership and decide that you can absolutely create the life you want despite and perhaps even because of your self-perceived limitations.

Your only limitation is what you believe to be possible. Because you are the person who builds or tears down your ceiling.

Here’s the thing: what got you here to where you are today – is not going to get you to where you want to go. It just isn’t, because if it was going to – you’d be there already. So to achieve new goals, to create your breakthrough in 2022, you need to grow into the next level of yourself.

In Part 1, we look back at 2021 and take an inventory of what worked, what didn’t, what are the lessons you can learn… Then in Part 2, on the next episode, we’ll go over creating your new identity for 2022 so that you can live into the new you.

You can download the accompanying Workbook here.

Today’s episode of the podcast is Part 2 of my two-part series called Creating Your Breakthrough Year in 2022.  Together, we create your new identity and action steps to have your best year yet!

I again want to invite you to grab a pen and paper and write down your own goals, beliefs and reflections. You can download the Workbook here.

“Goals that are not written down are just wishes.”

Setting goals is important to:

• Give your brain direction and supervision
• Focus your brain
• Create your future, instead of just re-doing your past

As Tony Robbins says: “Where your focus goes, your energy flows.”

To create breakthrough and level up to the next level in your life – requires you to create a new future that you haven’t yet created, which means you need to become a different person.

What are the daily thoughts that pop up that are you holding you back from achieving the results?

• I’m not good enough
• I don’t matter anyway
• I’m too old, I’m too far gone
• I don’t have time
• I’m too busy

We tell ourselves our old stories of limitation (we practice these thoughts so much), they become WHO we are. They become us. We’re trying to achieve the goals that we want in our life, but we’re still being the version of us that says those things and thinks those things… and there’s an incongruency.

Your actions will play out your identity. And your identity is shaped by your thinking.

You need to change your story, so you can change your life.

If you want to achieve all that you want, who do you have to be?

Have you “fallen off the wagon”? Are you having trouble getting back on?

What if I told you there was no wagon. Just life – messy, imperfect, full of ups and downs life.

The idea that there is a wagon that you’re either on or off stems from perfectionistic, all-or-nothing thinking, and it isn’t serving you.

In today’s episode of the High on Life podcast, I share 4 steps that you can take when you’ve “fallen off” the imaginary wagon, to keep you moving forward in your weight loss and wellness journey.

We cover:

• All-or-nothing mentality
• Dropping the guilt and self-judgment
• Asking yourself better questions
• Failing forward
• Setting more realistic goals
• The 1% growth principle

Be sure to follow me on Instagram and Youtube also!

If you’re in Ontario, Nova Scotia or Newfoundland, contact us now to set up your free consultation to achieve your best weight, best health and best life.

On today’s episode I am joined by Dr. Alicia Shelly, who is a Board Certified Internal Medicine/Obesity Medicine physician based in Atlanta, Georgia. She is the the host of a weekly podcast & Youtube channel entitled Back on Track: Overcoming Weight Regain.

Dr. Shelly has personally walked the walk. She had bariatric surgery in 2015 and had significant weight loss, only to regain over 40 lbs in a short time span. She talks about her experience and how she got herself back on track.

We discussed:

• The causes of weight regain
• Weight regain after bariatric surgery
• The mindset and limiting beliefs that many people develop after regaining weight (and how to change that negative thinking!)
• Some marathon and running tips thrown in the mix!

You can follow Dr. Shelly’s marathon and triathlon training on Instagram @drshellymd.

In today’s episode I walk you through my evolution as an internist, turned obesity medicine physician, turned weight loss coach and how my growth has allowed me to deliver the highest level of care to our clients now.

I explain why I believe coaching is integral in helping women with compulsive overeating tendencies and achieve longterm weight loss, when combined with medical supervision and dietary support.

In 2022, I identify equally as a Weight Loss Coach and as an Obesity Physician. But it is most definitely my coaching skills that make me an excellent obesity physician. In this evolution, our Best Weight Program has come to the point where we confidently deliver on our promise to empower you with the Medicine and the Mindset to stop stress and emotional eating, lose weight for the last time, and thrive in your life.

If you’re not a client yet, but you know you need to be, you know it’s your turn to get off the diet train and the beating yourself up for not following the plan perfectly, and feelings of guilt and deprivation and all of that… if you want to work with me to put an end to all of the AND learn to love yourself, AND actually lose weight, AND join an empowering community of women – you need to go over to my website and book a call with us to get started www.highmetabolicclinic.com.

Talk to you soon!

In this episode of the High on Life Podcast, I give you a rundown of the Best Weight Program and what really happens on the inside. This episode is for anyone who is thinking of joining the Best Weight program. This episode will answer most of your questions and help you make an informed decision before joining our community of empowered women.

I breakdown the program into 6 components and how we deliver on our mission statement to empower you with the medicine and the mindset to stop stress and emotional eating, lose weight for the last time, and thrive in your life. You will see that this is the best place for you to be if you want to lose weight without punishment, and achieve peace with your body and with food.

I’ll take you behind the scene to talk about:
- Weekly coaching calls
- Professional dietary guidance
- Medical supervision and management
- Community and accountability
- Education through our Members Only Portal
- Fitness and movement

If you are done with dieting and you need helping losing weight for good, you need to join our Best Weight Program. Listen to this episode for an appreciation gift and link to join now!

In today’s episode of the High on Life podcast, I interview Kelly Barrett, a client who has been working with our team for the past year. Kelly is a 56-year old manager and law clerk for a mid-sized law firm. She loves to golf, ski, hike and travel. She describes her history of growing up as an overweight child and learning to self-soothe with food in the midst of a turbulent home environment. She tried diet after diet, sometimes losing up to 75 lbs, only to regain it back again.

Kelly found our program after considering bariatric surgery and going through the entire consultation process – only to back out of surgery at the last minute when she realized that she what she really needed was to deal with the underlying emotional drivers that were causing her to overeat.

Over the past year, Kelly has successfully healed her relationship with herself, so that she is no longer beating herself up and riddled with guilt about “falling off the wagon”. She has found peace with her body and with food. Instead of turning to food for emotional comfort, she has discovered the power of journaling and compassionate self-reflection. Kelly has discovered new confidence in herself, healed her self-concept and lost over 52 lbs and counting.

We hope that this episode provides hope for women who might find themselves in the position where Kelly was a year ago – having been failed by diet after diet.

Peace with your body and with food is completely possible. If you are a woman in Ontario, Nova Scotia or Newfoundland who is ready to quit dieting and lose weight for good, come join us at www.highmetabolicclinic.com/bwp. We look forward to seeing you thrive!

Quotes from Kelly:

"I feel confident. I've taken the power back. Food no longer controls me."

"I've been tracking my food, I've been tracking my thoughts. If my mood isn't really great, I've been very present, in the moment... I'm not hung up on weighing myself either, I used to be neurotic about that."

If you’ve ever overeaten – this episode is for you!

I teach you 4 practical steps to recover from an overeating episode so you can kick yourself out of the beating yourself up afterward and the restriction that too often follows a binge.

1. Notice the story
2. Resist the urge to restrict
3. Focus on self-care
4. Re-write your story moving forward

By applying these 4 steps, you’ll learn to catch yourself and recover quickly to avoid the downward spiral. You’ll develop a relationship with yourself that’s peaceful and supportive, where you know you’ve got your own back.

If you want help to stop overeating, lose weight for the last time and not have to do another diet for the rest of your life – you need to get in touch with us today at www.highmetabolicclinic.com.

Perfectionism, or all-or-nothing, keeps you in inaction.

In today’s episode, I break down how perfectionism is getting in the way of weight loss success and how to move forward with 1% increments of growth to yield a longterm compounding return.

Small investments into your health, reap longterm great benefit. So what’s getting in the way?

We discuss 3 signs of perfectionism:

1. “I should” statements
2. All-or-nothing thinking
3. Quitting when you go off plan

I share some practical and thoughtful steps to drop perfectionism, and move forward with incremental action to achieve the life and weight loss results you want.

Have a listen to the episode to start implementing in your life today. xo

Ever wondered what life is like after bariatric surgery?

In today’s podcast, I interview my client Hailey, who is 1-year out from gastric bypass surgery.

Hailey is 31-years old and works in the tech sector. She lives in small town Ontario with her fiancé and is planning on getting married this summer. She describes herself as “always a chubby kid who struggled with weight and tried every diet possible”. Her decision to undergo gastric bypass was one of her best decisions ever and has significantly changed her life for the better.

Hailey shares how and why she arrived at the decision to undergo surgery, some surprising differences in her life now that she has lost so much weight, and her plan to maintain the weight loss longterm through support, support, support!

Please share if you have a friend or family member who may be considering bariatric surgery.

We disempower ourselves by indulging in thoughts that rob of us control in our lives and relinquish our power to our circumstances. It all start at the level of our internal narrative.

In today’s episode of the High on Life podcast, I share four disempowering little phrases that you’re likely so accustomed to hearing, you don’t even recognize their impact.

• I don’t know (What if you DID know?)
• I’m confused (Confusion is an excuse to remain in inaction)
• I’m too ____ (What are you using to disqualify yourself?)
• I’m so busy/overwhelmed (Drop this “badge of honour!”)

This episode is about taking back your personal power. It’s about taking ownership over our choices and our possibilities.

Weight bias in Medicine.
It’s far more common than it should be.
I believe that as a medical community we need to be better and do better for our patients when it comes to conversations around weight, wellness and the medical condition called obesity.
 
In this panel discussion, I am joined by 3 lovely clients of mine who share their experiences of bias from their doctors. We talk about the impact of bias on their healthcare, how they felt in response to the stigmatization, and their own internalized sense of failure.
 
This episode covers practical suggestions for healthcare providers on how to initiate a conversation about weight, what language is most acceptable when discussing weight, and how to empathize and offer meaningful support beyond recommending “you should lose weight”.
 
This episode is a must-listen for any and all healthcare practitioners who want to become more empathetic and informed providers for people living in larger bodies. Please share widely!

Urges and cravings are one of the most bothersome parts of weight loss. An urge is a strong desire or impulse. In today’s episode I’m going to teach you how to allow an urge, how to feel it all the way through, without needing to give in to it by eating.

If you’ve ever felt powerless in the face of urges or cravings, then this episode is for you. If not giving in to an urge feels tense and anxiety-provoking, then this episode is for you.

I’ll teach you how to observe your urges, without fighting against them. You’ll discover how to embrace the discomfort of the urge as it passes through and dissipates through a process called Urge Surfing.

This is the life-changing work that takes you beyond deprivation and white-knuckling and fearing the day that your willpower runs out... I want this for you. I want you to learn this because it means you never have to diet for another day in our life.

If you’ve been on the fence about joining our Best Weight Program, today is your day. You’ll learn powerful strategies like this one that will equip you to lose weight for the last time. Go to www.highmetabolicclinic.com/bwp and let’s do this.

So many people approach weight loss from a place of self-shaming and berating. Stop it! It doesn’t work. In today’s episode I teach you how to move away from shame and punishment, toward self-love and wellness.

There’s a bible verse that says it’s God’s kindness that leads to repentance. It’s the same with habit change – it’s love that motivates change, not hate.

Love compels, and sounds like: come on, you can do better, you’re made for more, you’ve got this, I believe in you, keep going.

Guilt and shame sound like: what the heck is wrong with you, how could you let yourself get like this, why can’t you get it together?

Those kinds of questions produce terrible answers. And here’s the thing: the quality of your life is determined by the quality of the questions you ask yourself.

Listen to this week’s episode to learn how to

• Get curious with your self-talk
• Focus forward – and ask better questions
• Make a commitment to stop bullying yourself
• Enjoy your weight loss journey

Ladies, we want to help you. Reach out to us at www.highmetabolicclinic.com to join the amazing women in our Best Weight Program who are learning to love themselves fully and honour their bodies in the best way possible!

*Our services are currently available in Ontario, Nova Scotia and Newfoundland. However we are expanding globally within the next year so be sure to get on our waiting list!

The question that everyone is wondering: what diet is best for weight loss?

We discuss the fact that the best eating plan for you is the one that is going to be sustainable for the rest of your life. That’s going to require learning some behavioural tools, like flexible restraint, planning in advance, knowing your high risk time, urge surfing…. But if you’re still trying to figure out whether it’s keto, or paleo, or Whole30, or vegetarian, then you’re looking in the wrong place!

Tedi takes us through the 3 layers of the appetite system and how to formulate an eating plan that helps to balance out hormones and neurotransmitters. What does that mean for you? Feeling more full, having more energy, and experiencing fewer food cravings. Win!

We talk about the low carb movement and the dieting mindset that “carbs are bad”. Where this belief comes from and how we evolved from the low fat movement. We break down the science behind the effect of carbs on your body and how to appropriately include them in your eating plan.

Finally, we discuss the differences and similarities between eating for weight loss and maintenance, and how to ensure that you lost weight for the last time.

***

Tedi Nikova is a Registered Dietitian working at the High Metabolic Clinic as one of the Dietitians and Coaches in our Best Weight Program. She is passionate about helping women heal their relationship with food and manage emotional eating behaviours. Follow her on instagram @tedinikova_rd

I’m going through a process of major life transition right now as I reconsider everything in my life and re-decide on purpose what I want my life to look like.

It’s uncomfortable.

It’s terrifying.

And it’s crazy exciting.

In this episode, I share my process for thriving in a major life transition and how to move from Lots of transition in the past 5 years

Left hospital

Started HMC

Pivoted to virtual medicine/online program

I’m good at change, constantly transitioning – expecting more of myself and for myself

Not from a place of discontentment in my life – because I actually think my life is wonderful and fun and amazing – more from a place of – what else is possible?

Currently going through another major life transition – personal, in the middle of it, re-evaluating our priorities and questioning societal norms of how we raise children, what life is supposed to look like, how much we’re supposed to work etc.

Taking Reinvention class with teacher Brooke

• Questioning everything
• Burn everything down – re-decide on purpose what we want life to look like
• Going through this process
• Big work and personal transitions

***

How to know if you need to make a transition in your life

• Shift to re-align with your values
• Something is off
• Feel dissatisfied, out of integrity

Craig Groeschel – “The difference between the values you embrace and how you spend your time equals the frustration that you feel.”

Initial motivation for a life transition is often to relieve pain.

• Some people never make the transition
• Because change is scary for a lot of people
• A lot of people will live with the pain because it’s familiar, rather than embracing the change because it’s unfamiliar and scary

Andrew Moss

"I was running away from being overweight - I wasn't running toward being healthy. And now that I'm not at a dangerous weight, I don't have that fear driving me forward. I'm kinda figuring out what I want to run towards."

"I've found new motivation. I was falling apart before because the fear was gone. Now I'm really seeing physical gains. My personality has changed - I didn't notice until other people started commenting. My sense of humour has become less self-deprecating, now more self-congratulatory. People have commented I'm way more confident. And it's true - I feel myself in a different light. I can say - this is awesome! Looking at myself in the mirror has given me 100x more motivation than I had before. It also brought more motivation for the food that I'm eating. Before I was stumbling and then stumbling again - now I'm just running. I'll expose myself to triggers [fear foods] and I have motivation NOT to buy the chocolate bar at the gas station - it's a whole new phase."

***       

Reinvention class

Most of us look at life transition as moving from option a, to option b or c, like a multiple choice. What if you had a blank canvas. What if you could truly question everything you’ve always thought was status quo, and create something totally new in your life?

• Looking at my life
• How I grew up
• Good home, good schools, lots of extracurriculars, straight into university, straight into working, travel
  • Moving to another country
  • Taking a year off to do something totally different like travel or experience another culture
• Questioning BELIEFS
  • Our kids need to be in school.
  • Our kids need to be in one place for stability.
  • Where we live, the friends we spend time with, questioning all of it

Deciding on purpose

What do we want our life to look like

If we can totally recreate it

What is the vision?

A lot of you don’t allow yourself to dream because when you do you get confronted with all your limiting beliefs. Enter into the HOW

Most people think immediately of the HOW and then talk themselves out of it (too far to go, too many steps, too different from what they’re familiar with)

• That’s too hard
• That’s impossible
• How could I ever do that
• I have a job, I have a house, I have a mortgage, I have this much debt, I have three children, …. And therefore I can’t.

How can I possibly lose 50 lbs for ever (when I’ve regained every single time before)?

How could I possibly make a million dollars?

Problem with focusing too much on the HOW without establishing the WHY is that when your initial HOW steps don’t work, you’ll think that means it’s not possible and give up.

You’ll only figure out the HOW by DOING.

Make 10 million dollars

Donate 1 million dollars to fight child sex trafficking

Help 10 thousand women and inspire hundreds of thousands of people to think bigger, dream bigger and live bigger

Live and work from anywhere in the world

Work only 3 days a week

Complete a triathlon

***

How am I going to get there
I don’t know!

I’ll let you know when I’ve done it.

I’m not focusing on the HOW. My brain will have a conundrum.

I’m focusing on the WHAT and the WHY and then the RIGHT NOW.

What I’m proposing in the transition is to create the WHAT and the WHY – if you can create ANYTHING with your blank canvas, letting go of the multiple choice options.

And then you decide to believe it IS possible, you just haven’t figured out the HOW yet. And then you just start walking out the HOW.

What that looks like

• Taking one step
• Exploring: what if it’s possible, what step would I take next if I believed this was possible for me?

Creating a New Identity

Eg. people try to change their actions but don’t change their identity

This is why they revert back

Eg. of client core beliefs: “I have to take care of everyone else before I look after myself. I’m not the priority.”

How do you picture your life in 1 year?

"I would like to be wearing what I love to wear. I wake up early in the morning, get outside. I would want my plate to be colourful, and eating vegetables and meet someone. Genuinely be active and training for a marathon"

Conclusion

Transition can sometimes stem from pain or dissatisfaction

But to thrive in transition, the motivation needs to evolve from escaping pain to embracing what’s possible

Growth requires discomfort and a willingness to feel fear and uncertainty

Allow yourself to dream outside of the multiple choice options

What if anything was possible?

Focus on the WHY and the WHAT – you’ll figure out the HOW by doing.

Taking those little steps each day, making mistakes, picking yourself back up and doing.

How to handle eating out... so that you don't feel deprived. In today's episode, Tedi and I talk about some strategies for eating out and socializing with friends/family. We discuss managing your mind to avoid deprivation, indulging when it's worth it, and how to handle food pushers.

Guess what? Being healthy doesn’t mean you have to eat dry chicken breast and steamed broccoli all the time. Healthy doesn’t have to be boring! In fact, we encourage you to enjoy your eating plan so that you actually stick with it.

How do you handle that pushy family member who just insists you eat a slice of their homemade pie? First off, never tell them “I’m on a diet”! That just invites commentary. Tedi shares some simple strategies so that you don’t need to worry about “offending” Aunt Millie.

You don't want to miss this episode as you prepare for summer social events!

Large social events make me super anxious. Can you relate? I get a knot in my chest, my heart pounds... in the past, I used to avoid social events. But this also meant missing out on opportunities for connection and networking.

So I've been actively working on processing my social anxiety and today I'm sharing that process with you.

If you've held yourself back because of insecurity, or struggled with social anxiety that has prevented you from putting yourself out there, then this episode is a must-listen. I share 4 steps to overcome social anxiety and bring you into my own experience to help you relate.

We cover:
1) Feeling it all the way through
2) Understanding what thoughts are driving the anxiety
3) Humility brings freedom
4) Increasing your discomfort tolerability

Alright friends, let's all get uncomfortable together!! xo

“I know what to eat.. why can’t I stick to it!” 

Most people understand what healthy food is. Many of our clients extensive knowledge on what to eat (they’ve done alllll the diets!), the problem is that they’re just not sticking with their plan. In today’s episode, Tedi shares the top 3 mistakes people make that can derail you from losing weight for good. These patterns are very engraved by diet culture.

• Going all in (having the all-or-nothing mentality)
• Focusing too much on the scale to define success
• Failing to catch your patterns

We talk about some practical solutions to each of these pitfalls to help you find a sustainable eating plan that you can stick with in the long run!

***

Tedi Nikova is a Registered Dietitian working at the High Metabolic Clinic as one of the Dietitians and Coaches in our Best Weight Program. She is passionate about helping women heal their relationship with food and manage emotional eating behaviours. Follow her on instagram @tedinikova_rd

In today's episode of the High on Life podcast, I'm speaking with our client Dearbhla who recently completed our Recover Strong treatment program for Binge Eating Disorder.

Like so many women, Dearbhla didn't even know she had an eating disorder before coming to us. She just wanted to lose weight.

She knew she struggled with bingeing every evening, but she thought it was just her fault. That she had a willpower issue or character flaw.

When we diagnosed her with Binge Eating Disorder, everything finally made sense and she was able to get the real help she needed. Instead of searching for diet after diet, which only resulted in more restriction and more bingeing, she was able to find freedom around food (even her "fear food" - chips!), learn to accept her body instead of hate it, and feel confident that she knows how to prevent and if necessary, recover, from binges.

I so appreciate Dearbhla having the courage to share with us because Binge Eating Disorder is highly stigmatized and under-recognized as a real medical diagnosis.

If you listen and this podcast resonates with you, or if you have a diagnosis of Binge Eating Disorder but haven't been able to get the help you need, then Recover Strong is for you. Recover Strong is a coaching program available to clients across Canada. Join our waitlist at www.highmetabolicclinic.com/bed. We look forward to seeing you Recover Strong.

If you are fixated on achieving a specific number on the scale, then I want you to listen to today’s episode because I’m going to tell you why setting a goal weight is actually hindering you from keeping the weight off for good.

Goal setting is great. I just want you to set the right goals.
And the scale is not the right one.

In today’s episode, I outline 4 reasons why picking a weight goal isn’t helpful, and may in fact be hindering you from keeping the weight off for good:

1) It perpetuates the myth that you can just choose any number that you think is reasonable and manipulate your body to get there.

2) It creates a false belief that there is an endpost.

3) It primes you for bad decision making and panicky actions.

4) It forgets to celebrate the process.

Then I’ll share with you a better way….

In today's episode, I interview Sharon R. about her experience overcoming Binge Eating Disorder. Like many women, Sharon came to us with a hyper-focus on the scale. She had been dieting since she was 11 years old. What she didn't realize is that she had Binge Eating Disorder - and the restrictive dieting was only making things worse.

Sharon recently completed Recover Strong (our BED recovery program) and is no longer caught in the binge-restrict cycle. She describes realizing for the first time "I'm worth it" and how doing the inner work is what she really needed to be happy in her life. Sharon talks about her journey to body acceptance and that if she never loses another pound, she has learned that she can still be happy.

Binge Eating Disorder is treatable. If you're struggling, then I invite you to join Recover Strong. We are now open for enrolment and available to women across Canada. www.highmetabolicclinic.com/bed

In today's Episode, I'm joined by Julie Mai RD and Binge Eating Disorder Coach. We discuss the diagnosis of Binge Eating Disorder, how to differentiate it from Compulsive Overeating Behaviours, and how to get the right support. If you have struggled with Bingeing and Restricting, or just eating too much, and you're wondering if you may have disordered eating behaviours - this episode will help bring clarity.

If you're listening and realize you do have Binge Eating Disorder, then Recover Strong is the program for you. It's our 10-week CBT-based coaching program for women across Canada who want to put Binge Eating Disorder into remission once and for all. https://www.highmetabolicclinic.com/bed

Learn about our Recover Strong program for Binge Eating Disorder. This coaching program is available across Canada and uses CBT for eating disorders to effectively treat Binge Eating Disorder in just 10 short weeks. Recover Strong is led by Julie Mai, RD and Certified Life Coach. Julie gives details on what is covered in Recover Strong and what one can expect going through this program for BED recovery.

If you want help getting control over your binges and putting Binge Eating Disorder into remission, Recover Strong is currently open for enrolment → https://www.highmetabolicclinic.com/bed

If you do really well for a few weeks or even a couple months, but then struggle to stay motivated to lose weight, this episode is for you.

Low Motivation is a BELIEF deficit. It is a lack of belief in yourself, in the process, or in the possibility.

We’ll cover the 6 Success Factors that will help address your belief deficit you when you’re feeling demotivated and need to get into action:

1. Renew your mind: podcasts, books, memos (borrow belief from others)
2. Find a coach or a mentor
3. Review your why and celebrate the process
4. Engage in a supportive community
5. Get outside and move
6. Take your next best or easiest step (action precedes motivation)

I want to invite you to my upcoming free training on December 4th, 2022 at 8pm EST. I’m hosting a free Masterclass called Stop Overeating So You Can Lose Weight for Good. I’ll teach you how overeating is NOT your fault, how our brains drive overeating, and then what you can do about it.

Register for free at www.highmetabolicclinic.com/masterclass

Today’s guest, Fatimah Khan, is a 28-year old pharmacy school graduate who began struggling with her weight in middle school. Experiences of weight shaming during childhood led to challenges with body image, insecurity and self-worth. Despite many other life successes and accomplishments, thoughts about her weight always loomed in the back of her mind.

Like so many women, Fatimah thought she knew what to do. She researched eating plans, diets, and exercise programs. She spent so much time and energy on trying to lose weight, but with minimal success, which ultimately led to frustration and disappointment.

When Fatimah joined Best Weight, she discovered the missing piece: Thought Work. She didn’t realize how much self-loathing was impacting her ability to care for herself and make healthy food choices to honour her body. As she began to use the Thought Model and rewrite her story, Fatimah discovered that she had been using food for emotional numbing and self-soothing. Once she got to the root of what was driving her overeating, weight loss came easily and without restriction.

Fatimah is now on a path of realization, self-love and compassion. She has successfully lost weight, regulated abnormal menstrual cycles, gained confidence and knows she’s “got her own back”. Listen as Fatimah shares how she has achieved peace with food and peace with her body by learning the power of Mind Management.

If you’re struggling with losing weight, and deal with a lot of negative self-talk, we’d love to support you inside our coaching program Best Weight. Best Weight is a physician-led coaching program that uncovers the root issues behind emotional eating and overeating, while empowering women with brain-based solutions for sustainable weight loss.

There is hope. We have a spot ready for you. Check out the link in my Bio for more info.

Amanda struggled with weight and body image for as long as she could remember. When her body changed during pregnancy and postpartum, her bingeing got out of control. Like many women with BED, shame surrounded her and perpetuated her body dissatisfaction. She knew her eating disorder was robbing her of the joy she wanted to experience as a mother to a now 2-year-old boy.

Although she was busy working on her PhD, caring for a toddler during the day, and juggling family responsibilities, Amanda decided it was finally time to get help for Binge Eating Disorder. She committed herself to Recover Strong, our CBT-based BED recovery program, and made time for herself to heal.

Amanda has completely healed her relationship with food and her body. She is experiencing freedom that she didn’t think was possible. She is wearing bathing suits at the beach, allowing herself to be in photographs with her son, and bouncing at the trampoline park – without the mental weight of judging her own body.

She has found a sense of peace and self-compassion, and bingeing has stopped completely. On this week’s podcast, Amanda shares all of this and more to offer hope to other women listening who may have Binge Eating Disorder.

Know there is help. And know there is hope. Check out Recover Strong using the link in my bio if you want to find freedom from Binge Eating Disorder.

Most of you know – I’m all about living intentionally and this is a big part of what I teach inside Best Weight also. Living intentionally means deciding who you want to be and where you want to go, and then creating that person and that life.

This podcast episode is based off a recent workshop I held for my clients to help them set goals for this new year as well as a plan to execute.

If you want the FREE WORKBOOK to help you actually accomplish your goals this year, you can grab it here -> www.sashahighmd.com/2023goals

Share this with a friend!

Let’s make this year the year that you do weight loss differently. Here are my Do’s and Don’ts for weight loss so that you find an approach that will actually stick in the longterm.

Imagine if you could lose weight while enjoying your life. Imagine if you could feel empowered in weight loss, instead of punished and deprived. It’s possible for you.

If you want to do weight loss differently this year – where you solve the root issues once and for all – I want to invite you to join Best Weight. Our January cohort is now closed for enrollment, and I’m so excited for the women who have joined. But we have opened up registration for February and the wait list for March. These spots fill up quickly, so grab your spot at www.sashahighmd.com. Looking forward to helping you lose weight for good this year.

If you're heading south this winter, today's episode is all about how to enjoy your all-inclusive vacation without having to deal with vacation weight gain upon your return.

"Come on.... vacation is about having fun! I don't want to be on a diet while I'm on vacation!"

Let me suggest that we reframe this way of thinking!

If you think enjoying yourself on vacation means abandoning healthy choices, I can almost guarantee that you won't be able to keep your weight off longterm.

Why? Because you’re training yourself to believe that healthy choices and enjoying your life are mutually exclusive, they don’t go together. You’re reinforcing the belief that making healthy choices is a chore, and not something that you actually value.

If you tell yourself, yeah, I know “I should” still eat well and exercise, those two words “I should” are actually giving your brain the message that this is not something you value. This isn’t something that is important to you – it’s someone else’s value system.

Someone else says this is important, so “I should”.

If it’s your value system, it sounds very different. “I get to”, “I choose to”, that’s the language of someone who values being healthy. It's about adopting the IDENTITY of a person who makes health a priority.

In this episode, I intersperse some mindset adjustments along with very practical tips to help you have an awesome vacation without gaining weight (and without feeling deprived). Yes it's possible!

If you are a high-achieving woman who feels like she has everything else figured out, but just can't get her weight under control, I'm here to help. I'd love to teach you the exact steps to achieving longterm, sustainable weight loss. Check out Best Weight ---- www.sashahighmd.com

#weightlossjourney #weightlossmotivation #weightlossgoals #weightlosscoach #weightlosscoaching #weight_loss #weightlossresults #weightlosstransformations #weightlossprogram #weightmanagement #weightlossupport #sustainableweightloss

If you’re feeling like a failure when it comes to weight loss, today’s episode of the High on Life podcast will help you.

I teach you how to take an inventory of where you’re failing, so you can figure out the tools you actually need to move forward – rather than simply doing the same calorie counting strategy over and over.

We talk about redefining failure and what it means about you. And what to do if you’ve faced repeated failure.

We explore what success in weight loss really looks like.

This episode will help you redefine both failure and success in weight loss so you can move toward the true results that you’re wanting in your life.

Share this with a friend who needs to hear this message!!! Xo

You’ve probably heard about the drug Ozempic. There has been a lot of recent hype about this medication after celebrities started sharing that they were using Ozempic to slim down.

I thought I’d help you understand what Ozempic is, how it works, and why it’s being used to treat obesity.

In today’s episode we cover:

• How Ozempic works (mechanism of action)
• Common side effects
• How long you need to take it
• What happens when you stop taking it
• Insurance coverage in Canada
• How I use it for patients as part of a comprehensive and sustainable approach to longterm weight loss

If all the information on Tiktok has left you confused, this episode will help bring understanding and clarity! Be sure to share this episode with your friends! 

Obesity and overeating are not one and the same. Obesity is a disease, overeating is a behaviour. Yet, there is a significant overlap between overeating and obesity that needs to be addressed for successful longterm weight loss.

Waaaait! I know many of you heard that and immediately felt judged – but what I actually want to explain is that overeating is not your fault!

Overeating is NOT a broken willpower issue, it is certainly not your fault, and I’m going to give you real actionable strategies to help you beyond calorie counting.

Overeating simply means taking in more than your body needs for nourishment. How much each individual needs to sustain their body’s energy expenditure requirements will vary.

Overeating goes beyond bingeing, it may simply be mindless snacking in front of the TV after the kids are asleep, or having a few too many bites at dinner, or eating to numb out when you’re stressed.

The reality is, most of us ARE overeaters. We are conditioned to BE overeaters. Our culture CREATES overeaters.

Overeating on one occasion does not cause weight gain. Body weight is a function of thousands of feeding events over a lifetime.

So if you want to lose weight, you need to understand what’s causing overeating and then address that.

In today’s episode, I cover:

• Genetics of overeating and weight regulation
• Three causes of overeating
• Nutrition to reduce over-hunger
• Changing your “food stories” to reduce over-desire
• And emotional eating

I teach all of this in depth inside Best Weight. Our February cohort is starting Feb 7th, 2023. It’s time to take action because you are deserving of putting your weight and food struggles behind you. Go to www.sashahighmd.com/joinbestweight and sign up today. We are starting tomorrow. Let’s go. xo

Debbie Taylor has always been very active. She enjoys exercise, hiking, kayaking, high intensity interval training and long-distance cycling. That’s why she couldn’t understand why her weight was an issue. Despite all of this activity, Debbie couldn’t lose weight.

Through Best Weight, she learned about emotional eating and overeating because of nutrition misinformation in the fitness world. By slowly changing how she thinks about food, learning to address her emotions, and creating healthy relationship boundaries in her life, Deb has managed to lose over 50 lbs and keep it off over the past two years.

www.sashahighmd.com

“I have to finish my plate, I can’t waste food!”

Today’s episode is all about the unhelpful thoughts we tell ourselves that derail successful weight loss. I’ll help you have a fresh perspective on some beliefs that you may have walked around with for a long time.

I’ll teach you how you can reshape your thoughts to help you get the outcome you’re wanting – to lose weight for good. We cover 6 thought errors:

1) “I have to finish my plate, I can’t waste food!”

2) “I’m a foodie. I just really love food.”

3) “Everyone else is having it, so I can too.”

4) “I shouldn’t have to spend time on meal planning.”

5) “I’m just addicted to sugar or I’m a food addict.”

6) “I screwed up, I’ll just start over on Monday.”

Creating a healthy lifestyle and losing weight is about choosing intentionally and deliberately how we want to think and speak to ourselves in order to take empowered action.

I have a goal to work with another 5 women this month. If you’ve been considering Best Weight and wondering if it could be the solution you’ve been looking for, I want to invite you to book a free Discovery Call through my website, www.sashahighmd.com. 

It’s time to quit dieting and heal your relationship with food so you can lose weight for the last time and move on with your life! Xo

Sometimes life just feels really hard.

On today’s episode of the podcast, I open up about what’s happening in my life that currently feels really hard. It’s raw and real. This is Sasha unfiltered (and maybe TMI?) 😊

And then I lead you through my process for managing when life feels hard and you just want to quit.

I talk about:

• Recognizing that it’s hard either way (there’s no “grass is greener”)

• How avoiding “hard” stunts growth because we end up chasing false pleasures

• Choosing the hard that will give you the outcome that you want

• Focusing on your non-negotiables

• Letting go of control over the outcome

• Not quitting when emotions are high

What does this have to do with weight loss? Everything.

What's one of the biggest reasons women quit their "diet"? Stress. Hard. Life challenges that derail their focus.

To be successful in achieving longterm weight loss, you have to learn how to do it even when life is hard and everything seems to be going wrong.

The women inside my Best Weight community are doing the work to create the life they want. This is what it’s about – not just moving the scale down, not calorie counting or tracking macros, it’s about learning how to lose weight while living your life. Learning how to face anxieties, fears, stressors, and develop self-efficacy to cope through it all – so you stop derailing your weight loss and put dieting behind you for good.

You’ll learn how to lose weight even when life’s hard when you join us inside Best Weight.

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Today’s episode is a bit different from my usual content.

My guest, Sinead Finnegan from International Justice Mission, explains human trafficking and modern-day slavery. She outlines the extent of child trafficking in the world, and why we all need to be aware and take a stand.

As a mom of 3, child sexual exploitation is one of the most horrendous crimes I can imagine. And quite frankly, I prefer not to imagine it because it makes me feel ill when I think about it. And yet, ignoring it is just not an option.

IJM Is the largest anti-slavery organization in the world.

A year and a half ago, my company partnered with IJM Canada, as a freedom donor. This month, March 2023, we are participating in a Match Campaign where we are committing to match 25K dollars in donations.

IJM Canada needs to raise 1,000,000 towards their work in South Asia. My ask is that you consider joining me in giving this month. There are two ways you can give.

1) If you have been listening to me for a while and you’ve been considering joining Best Weight, this March we are giving 100% of our proceeds to this Match Campaign. So you can join our empowered weight loss program, AND know that your money is making an impact.

2) If you want to donate directly to IJM, any amount will be tremendously appreciated. You can find more info at www.sashahighmd.com/impact

All donations will receive a charitable tax credit from IJM. Thanks so much for listening and being a part of freeing and empowering women and children in South Asia.

I was watching my 5-year old skiing the other day. He was trying to make his way over to the chairlift by moving his little legs back and forth, back and forth, but he wasn’t actually making any progress forward. He was putting so much effort in, exerting himself, but getting frustrated because he wasn’t moving anywhere. So he just stopped and waited.

And as I watched this, I immediately saw the analogy – this is exactly what happens to so many women who are trying to lose weight. They’re putting in effort, not making forward progress, so they stop.

Sliding around on the snow with no traction and no forward movement.

In today’s podcast episode, I explain that getting stuck in weight loss usually happens as a result of one of two things:

1) Putting in a lot of effort, but not seeing the progress that you’re expecting. No progress, or just not fast enough progress – then quit

2) Getting derailed, feeling like a failure – and then quit

Here’s what you need to know: being stuck is not a physical state – it’s a mental construct. That’s why we need to learn the power of mastering your thoughts in order to have success in life.

If you’re feeling stuck, I walk your through 5 steps to help you get unstuck so you can keep moving forward toward the best weight and health that you’re wanting!

If my podcast has helped you in any way, would you kindly go over to Apple Podcasts to rate and review. Your 5-star rating really helps me reach and empower more women!! xo

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Have you ever thought: “I’ll be happy when….”

(When I hit my goal weight. When I get my dream job. When I marry someone amazing…)

Have you noticed that the goal post keeps moving? I certainly have. For me it was, I’ll be happy when I’m in med school. Then, I’ll be happy when I’m in residency. I’ll be happy when I’m an Attending….

Here’s what I’m learning, friends: Happiness is not a future state.

Happiness is finding appreciation and gratitude for where you are in the moment.

In today’s episode, I share three tips for how to increase happiness in your life right now. I explain how:

• A lack of integrity with yourself will rob you of happiness and self-confidence
• And how to approach change.

If you feel dissatisfied in life (or an area of your life), you can start with these 3 simple tips to discover happiness now and cultivate happiness moving forward.

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After decades of dieting, my amazing client Jen lost 145 lbs in the past 2.5 years. She’s a completely different person and loving her life.

She did not have bariatric surgery.

She didn’t do it through restrictive dieting or starvation.

She didn’t drink meal replacement shakes three times a day.

She changed how she thought about herself, life and food. She learned to process her emotions, instead of eating through them.

Jen was recently a guest speaker for one of our weekly workshops inside Best Weight. She opened up about her journey and answered questions from our community of women, offering much inspiration and hope. The interview was so powerful that I asked Jen if I could share this interview on the public podcast because I want all of you to benefit too. Here’s what Jen wrote in her email reply: the positive mindset is what has made the biggest different for me!

Successful weight loss and life transformation requires you to think differently from how you’ve thought in the past. Otherwise, you’ll keep repeating the same choices and patterns. And that’s an amazing thing because it’s possible to change how you think.

I hope you are as inspired by this interview as my whole team and our community of women were inside Best Weight.

Ready to transform your life? Join Best Weight HERE.

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What’s the difference between confidence and self-confidence? I answer this question on today’s podcast, along with steps to build your self-confidence.

Self-confidence will help you step out of your comfort zone, grow, take risks that move you forward, and be willing to fail on your way to success.

Building self-confidence starts with self-awareness, that is knowing who you are and what is important to you at your core. The other steps are:

1. Mastering your mindset
2. Overcoming challenges with self-compassion
3. Surrounding yourself with like-valued people

Here are my personal beliefs that have foster self-confidence, feel free to borrow them!

• I can figure anything out.
• I won’t always know exactly how, but I can figure it out along the way
• Every setback is an opportunity for growth
• God’s grace is sufficient in every circumstance

Self-confidence is not the absence of self-doubt. It is the willingness to keep moving forward in the presence of self-doubt, knowing that no matter the outcome, you’ll still have your own back.

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We have a misconception that we can achieve any goal weight we want. Set your target weight or BMI and then “diet harder” to get down to it, right??

The belief that we can manipulate our bodies to achieve certain numbers or metrics is misplaced at best, and extremely harmful at worst.

On today’s episode, I speak with my friend and colleague Dr. Matthea Rentea all about this. We talk about letting go of target weights and our shared approach of coaching combined with medical care for our patients.

We also talk about anti-obesity medications, like Ozempic, and why these aren’t the magic bullet – though they are helpful tools.

Dr. Matthea Rentea is a board-certified Internist and a Diplomate of the American Board of Obesity Medicine. She has 10 years experience as a primary care physician and weight-loss specialist. She owns and operates the Rentea Metabolic Clinic, a Telehealth clinic for Indiana and Illinois residents that provides comprehensive weight management. She takes a dual medical and behavioral evidence based approach to helping her patients. She is the host of the podcast The Obesity Guide with Matthea Rentea MD. This episode was originally recorded for her podcast and released on April 24th, 2023. I’m honoured to share it with you here also!

Check out: @matthearenteamd on Instagram and Tiktok, www.renteaclinic.com and The Obesity Guide with Matthea Rentea MD on all streaming platforms.

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Have you struggled with not following through on what you say you’ll do?

If so, no judgment! You’re not alone.

But over time, this lack of integrity degrades confidence and erodes happiness.

I frame integrity in action as two things:

1) Doing what you say you’ll do

2) Living a life aligned with your core values

How often do we set ourselves up to fail because we over-promise and over-commit to unrealistic ideals, only to fall short, feel like a failure, get discouraged and give up. Over time, this lack of integrity of not following through with what we say we’ll do destroys confidence and life satisfaction.

In today’s podcast, I outline 5 ways we are inadvertently degrading our own integrity and what to do to rebuild integrity.

Integrity to our values is the cure for dissatisfaction and unhappiness.

Here are 4 Reflection Questions to get you into action:

• What is truly important to me?
• If I could create my ideal life, what would it look like?
• Are there things I need to stop doing to be more aligned with my values?
• Are there things I need to start doing to be more aligned with my values?

If you know that you’re out of alignment and it’s creating a vulnerability that you’re masking with emotional eating or overeating, I want you to join Best Weight. This is the deeper work that needs to happen if you want to stop overeating. No diet is going to fix your weight issue if you keep using food to feel better.

I’d love to help you. Go to www.sashahighmd.com/bestweight to book a free Discovery Call so we can get you started today.

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Chrono-nutrition: when we eat.

When we eat matters.

Studies have found that consuming our calories later in the day, overeating in the evening, is associated with obesity and poor cardiometabolic health outcomes rooted in insulin resistance (type 2 diabetes, high blood pressure, etc).

If night-time snacking is derailing your health or weight loss efforts, I have a brand new absolutely FREE COURSE that I’d love to offer you. Access it here:

FREE COURSE: Stop Night-Time Snacking (so you can stick with your weight loss goals)

Some of the studies mentioned on today’s episode:

• https://pubmed.ncbi.nlm.nih.gov/26626471/#:~:text=Indeed%2C%20consuming%20a%20large%20proportion,factor%20involved%20in%20these%20relationships 
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
• https://pubmed.ncbi.nlm.nih.gov/31581416/
• https://pubmed.ncbi.nlm.nih.gov/31581416/
• https://pubmed.ncbi.nlm.nih.gov/32407537/

Binge eating disorder (BED) is a serious and complex eating disorder affecting millions of people worldwide, with many sufferers experiencing underlying mental health issues such as anxiety and depression.

When Sancia joined the Recover Strong program, she was binging nearly every single day. After using food as a crutch to support her through years of poor mental health and a negative relationship with her body, her weight had crept up to the point she had decided to go ahead with bariatric surgery.

Realizing she could end up spending thousands of dollars without changing the behaviors that put her there in the first place, she joined the Recover Strong program, which has brought her binge eating into remission.

Sancia’s story is one of true resilience, reminding us that every human being has walked through things that we have no idea about. A vulnerable insight into her road to remission, Sancia’s story will inspire those who need to hear that there is hope on the other side of mental illness.

If you are ready to stop binge eating for good, learn more about Recover Strong here.

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In any quest for a healthier lifestyle, whether it’s weight loss, wellness, rest, or self-care, you may feel a little lonely.

The lack of understanding shown by family and friends is often what makes the process feel so isolating.

You’re probably fed up with comments like “oh, you’re doing that again…” followed by an exaggerated eye roll, and are left feeling insecure and alone.

Maybe you want to reconcile with the “food buddies” you always used to overeat and over-drink with, but are afraid of them passing judgment on your new path?

In this episode, I’ll be exploring how we can stay true to our values and continue to show up for ourselves, despite the outside peer pressure and commentary.

I’ll be sharing 7 key coaching tips that will benefit you if you find yourself feeling lonely in your journey to better health.

If you are looking for the coaching, accountability, and community you need to really thrive in your health, find out more about the Best Weight for Women program here.

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Your stomach’s growling so loudly, you can’t ignore it any longer. When you go to check your watch, it’s only 11am. “That’s way too early for lunch, how can I be so hungry right now?!”
In a panic, you grab snack after snack to try and satisfy your hunger, only to end up overeating so much you don’t want your lunch when the time comes. Instead, you end up in a cycle of shame and guilt.

It's no wonder so many of us have experienced this kind of hunger denial. We live in a culture which is set up to constantly distract us from listening to our bodies, and have always been told to fear and resist hunger by the diet industry.

In this episode, I want to explore how we can turn off autopilot, and tune into what our body really needs. Find out how to set a different standard for yourself, where you can regain authority and honor your body.

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Have you been implementing amazing health behavior changes but just don’t seem to be losing the weight you expected to? Or maybe you have seen your weight drop, but now your progress seems to have hit a big brick wall?

In this episode, I dive deep into the frustrating (but very common) phenomenon of plateaus, and explore how we can stop them impacting your long term health goals.

Whether you’ve lost weight and have now hit a plateau, or are losing weight but feel like it’s at a snail’s pace, you will learn many actionable strategies to stay motivated on your journey to success. Tune in now to discover the importance of celebrating non-scale victories, habit trackers, and ditching the drama!

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What I often hear from my clients struggling with sleep issues and insomnia, is that they've tried absolutely everything to no avail. Traditional sleep hygiene advice like cutting screen time is difficult to implement in reality, and leads them to believe they’re “just a bad sleeper”.

This feeling of hopelessness acts as a real barrier to trying anything else or taking consistent action. But if we want to maintain a healthy weight and our overall well-being, quality sleep has to be prioritized.

I am delighted to be joined by sleep physician, youth psychiatrist, and the host of the DECODE Project Podcast, Dr. Cara Ooi. She created DECODE Insomnia to provide a realistic path from exhausted autopilot to rested and in control, and today she’s sharing her expert strategies to get your sleep back on track.

Register for the Fix Your Chronic Insomnia Workshop with Dr. Cara Ooi | June 14th at 7:30pm EST:
https://www.sashahighmd.com/offers/pQJuMzYr

References

Visit Dr Ooi’s website
Watch the DECODE START video series
Follow Dr. Ooi on Instagram
Listen to the DECODE Project podcast
Integrate sleep into your professional work with the DECODE Insomnia START toolkit

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For those who experience binging or compulsive eating, the accompanying feelings of shame, hopelessness, and a complete loss of control, are very familiar. Whether you suffer from binge eating disorder (BED) or behaviours associated with it, what is crucial is that we start to normalize how common this problem is.

That’s why today, I am opening up about my own struggles with binge eating in the past, and reflecting on the pivotal moments that led me towards healing and freedom.

Join me as I shed light on the often misunderstood world of binge eating and provide guidance to those seeking their own path to recovery and a happier relationship with food, body, and self.

References

Episode 44. What is Binge Eating Disorder? With Julie Mai RD
Episode 45. CBT for Binge Eating Disorder (Recover Strong Program)

Client Success Stories:

Episode 41. Recovering from Binge Eating Disorder with Dearbhla
Episode 43. Client Spotlight: "I'm worth it" with Sharon R.
Episode 48: Freedom from Binge Eating Disorder with Amanda Rampersaud
Episode 66. Sancia’s Story: From Daily Binges to Complete Remission from BED

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While most of us understand the benefits of physical activity, the burnout culture by which we are surrounded often means we struggle to implement the habits we know will serve us well. 

This week’s special podcast guest, Dr. Tina McInnes, witnessed the severe impact of people not making health a priority when she worked as an Internist. Realizing that she was giving people a lot of medication for what was largely preventable disease, she began focusing her attention on the effects of exercise and nutrition on health. 

In this episode, we learn how to reflect on the mindset and habits that have shaped us, so that we can finally align our behaviour with our goals.

References

Atomic Habits by James Clear

Scaredy Squirrel by Mélanie Watt

Connect with Tina:

Visit Tina’s website
Follow her on Instagram
Follow her on Facebook

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Stop giving away your power and personal ownership to weight loss programs (including mine!). “If I follow this program, then I'll get results” or “How is this program going to create weight loss for me?”  And that's exactly what diet culture promotes. It tells you that if you follow a set of food rules perfectly, you will lose X amount of weight. 

The reality is, it does not feel good for any human being to have to live by someone else's externally imposed rules or value system. We will only live empowered and successful lives when we take full ownership for our actions and results.

In today’s episode, I want to walk you through five of the best mindset shifts that will help you maximize success from any coaching program, without depending on external things to validate you. 

Tune in now to find out how you can take back the power and be the hero in your life.

P.S. If any part of this podcast has had an impact in your life, please leave me a review on Apple Podcasts, so we can help more women ditch dieting for good!

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Isn’t it interesting that we tend to be great at showing up for our work or social commitments, but not our own commitments to ourselves?

Just like in relationships, constantly letting ourselves down will erode trust and confidence, hindering personal growth.

Today's listener question hits close to home: "Why is it so hard to keep promises to yourself?" I explore the deep-rooted reasons behind this common struggle and share strategies to reclaim your integrity and self-trust.

You'll discover the power of radical honesty and extreme ownership in transforming your life. We explore the power of realistic goal-setting and celebrating 1% upgrades for achievable success. 

As we navigate this journey together, we'll uncover the impact of broken promises on our self-esteem and confidence, particularly in relation to weight loss. I'll challenge conventional dieting approaches and guide you towards a more compassionate and sustainable path to success.

Join me as we break the patterns that have held us back, and instead, forge a new path towards honoring our commitments and achieving our goals. Together, we'll create a foundation of trust and authenticity, leading to a healthier, more fulfilled life beyond the scale.

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In this episode, we have a special guest, Marilyn, who shares her inspiring story of achieving an 85-pound weight loss without dieting. Marilyn opens up about her struggles and mindset before starting Best Weight, expressing her doubts and fears about “yet another program”. She highlights the unique aspects of Best Weight that made a significant difference for her and have helped her realize that her path is very different this time.

Marilyn emphasizes the importance of receiving accurate information and learning effective tools. She mentions how she relied less on random internet searches and focused on the program's science-backed knowledge and brain-based techniques.

By adopting a new mindset and approach, Marilyn discovered she no longer sees certain foods as "bad" and avoids shame and deprivation. Instead, she enjoys treats mindfully and without guilt, savouring the experience. This change in perspective allowed her to lose 85 pounds so far and find peace with food.

Join us in this episode to hear Marilyn’s journey and learn how sustainable weight loss is possible without extreme diets or deprivation. Discover the transformative effects of accurate information, cognitive-behavioral therapy skills, and self-compassion in achieving long-lasting results.

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What is the ideal human diet?

In the ever-evolving landscape of weight loss and nutrition, it's easy to get caught up in the pursuit of an ideal human diet. We search for the perfect combination of foods, hoping to unlock the secret to weight loss. However, most of us already know the basics of nutrition and what is considered “healthy”.

In our pursuit for weight loss, we may forget that our bodies are vessels that deserve love and care. True well-being encompasses our entire lifestyle as a whole, including mindset, self compassion, sleep, and so much more.

If you're tired of chasing the perfect diet and ready to approach your well-being from a holistic perspective, this episode is for you.

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What if I told you that quitting can also be a positive thing? 

It can actually be an empowering choice to let go of what no longer serves our purpose or aligns with our values.

When it comes to dieting, quitting what isn’t working can be a positive step toward pursuing a healthier and more sustainable approach. It doesn't mean giving up on our health goals. It means letting go of harmful practices and adopting ones that truly honour our bodies.

Don't miss out on this enlightening episode that will revolutionize the way you approach your goals and inspire you to embrace the power of quitting for a healthier, happier you. Tune in now and unlock a fresh perspective on your weight loss journey.

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Have you ever caught yourself saying “I know how to lose weight, I just can't keep it off or be consistent”?

If you have tried many different diets, you have likely experienced short-term programs that you can't wait to stop, so you can go back to living. However, putting your life on hold for the diet, is setting you up to inevitably put the diet on hold or stop altogether, in order to live your life.

As part of our 'Your Questions Answered' series, we delve into exactly how to keep the weight off for good once you’ve lost it.

In this highly anticipated podcast episode, we are focusing on practical strategies and the diverse factors that have been proven in studies to help long-term maintainers on their weight journey. The answers may be more surprising than you think.

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When it comes to our health goals, one of the most significant obstacles is continuing to feel motivated. The longer we wait for motivation to come, the higher our resistance is and the harder it becomes to take action again.

Getting started is easy, the challenges arise when life stressors inevitably get in the way. That is why in this podcast episode, we are answering a popular listener question – how to break free of a rut when you are feeling stuck.
The practical strategies in this episode will help you build your personal toolbox to address low motivation faster, so you can achieve your goals.

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In this week’s episode, I talk about a topic that has been under debate for many decades.

Contrary to what you may have been told, dieting is not the solution but the problem itself.

Dieting is, in fact, associated with weight gain.

When you start a traditional dieting program, there are many potential negative consequences that are not often advertised when you join. Restrictive diets can trigger disordered eating patterns, a negative relationship with food that could take years to heal, decreases in energy levels, and much more.

It's time to shift the focus away from the scale and traditional diets. 

Listen now to hear about the science on dieting's adverse effects on physical and mental well-being, and learn the approaches that will actually lead to sustainable weight loss. 

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References:

1.   Neumark-Sztainer D, Wall M, Haines J, Story M, Eisenberg ME. Why does dieting predict weight gain in adolescents? Findings from project EAT-II: a 5-year longitudinal study. J Am Diet Assoc. 2007 Mar;107(3):448-55. doi: 10.1016/j.jada.2006.12.013. PMID: 17324664.
2.   Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg M. Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare 5 years later? J Am Diet Assoc. 2006 Apr;106(4):559-68. doi: 10.1016/j.jada.2006.01.003. PMID: 16567152.
3.   Lowe MR, Doshi SD, Katterman SN, Feig EH. Dieting and restrained eating as prospective predictors of weight gain. Front Psychol. 2013 Sep 2;4:577. doi: 10.3389/fpsyg.2013.00577. PMID: 24032024; PMCID: PMC3759019.
4.   Dulloo AG, Jacquet J, Montani JP, Schutz Y. How dieting makes the lean fatter: from a perspective of body composition autoregulation through adipostats and proteinstats awaiting discovery. Obes Rev. 2015 Feb;16 Suppl 1:25-35. doi: 10.1111/obr.12253. PMID: 25614201.

There is a powerful yet simple skill that has helped our team go from a small, traditional in-person medical practice, to now having the privilege of helping thousands of women from all over the world successfully.

It has even helped one of our clients achieve a remarkable 73-pound weight loss.

It is the powerful skill of decision-making and taking swift action.

If you're tired of feeling stuck or overwhelmed on your weight loss journey, this episode will be a game-changer for you. Learn the practical strategies to beat analysis paralysis and overcome the fear of failure.

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I'm thrilled to introduce our new online course, "The PCOS Solution" - a 6-week self-directed program designed to empower women to take control of their health and fertility while managing PCOS. This course offers everything you need to know from nutrition, to lifestyle, to supplements to overcome PCOS symptoms and thrive.

The conventional advice of just going on the pill or losing weight often falls short of addressing the comprehensive needs of women with PCOS. 

PCOS affects up to 13% of reproductive aged women globally, yet there is little direction beyond that for how else you can manage PCOS symptoms, how to improve health and fertility, and how exactly to lose weight with PCOS.

This week, I’m bringing Registered Dietitian and Coach, Tedi Nikova, to the High On Life Podcast. Tedi has been a guest before on two of our most downloaded episodes, and she’s back today to address 5 PCOS Myths and give you some really concrete guidance on how to improve your nutrition and lifestyle with PCOS.

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What exactly happens during menopause?
Is it harder to lose weight after menopause? Will hormone replacement therapy make me gain weight?

In this episode, I welcome an expert guest in the women’s health field, Shannon Kenrick-Rochon, NP, to educate and dispel myths surrounding menopause.

Shannon is a strategic thinker that has been drawn to healthcare for as long as she can remember. As a lifelong learner, she expanded her nursing career with a Masters of Nursing and moved into the role of Nurse Practitioner. 

She brings her passion for women in health and leadership across her work in research, education, concussion medicine, hormone replacement and MSK pain management. Shannon shares her enthusiasm for the outdoors with her 2 children and husband on adventures paddling, skiing, trying new sports and discovering new places along the way.

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Website - https://prospermenopause.ca/
Instagram - @prospermenopauseclinic
Facebook - Prosper Menopause Clinic

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After decades of influence from diet culture, my client Erin was ready to address her challenges and emotional associations with food in a healthy way. 

On today’s episode, married, mom of 2, marketing professional, Erin R. shares how she embraced being uncomfortable and setting big goals in order to move herself forward with “The Work”. Erin embraced the shift in mindset that we teach inside Best Weight, to consciously and intentionally create her healthiest life.

Erin shares how she realized she was overeating and became aware of her emotional connections with food. She shares her favourite tools from Best Weight that helped in her journey. And she talks about successfully competing in a recent triathlon – while confidently wearing a brightly-coloured, stand-out-in-the-crowd tri-suit.

Wherever you are at in your journey, I hope that Erin’s story inspires you to take your next step forward – even if it’s a little uncomfortable – because that’s where growth happens. 

If you’re ready to leave dieting behind and embrace your healthiest weight and life, join us inside Best Weight by booking a call here: https://www.sashahighmd.com/bestweight

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If you’ve spent your life counting calories, obsessing over MyFitnessPal, or counting points that tell you how much you’re allowed to eat in a day in order to lose weight, you’re going to want to listen to today’s episode.

Calorie counting, counting points, counting macros… it’s all the same. It’s relying on some external influence to dictate how and what you should eat. It’s reducing your food experience down to math, instead of recognizing that you’re a human with emotional attachments to food, cravings and urges, and that food produces pleasure. 

On today’s episode of the High on Life Podcast, I explain why I don’t recommend calorie counting and what to do as a starting point instead.

If you want help moving beyond diet cycling to actually lose weight sustainably, I’d love to help you. Book a call with my team so we can get you started at www.sashahighmd.com/bestweight.

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Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching

No one wants to sabotage their own progress, but why do we do it anyways?

It may sound like:

“I know how to lose weight, I just can’t keep it off”
“I always self-sabotage”
“What if this doesn't work for me and I gain the weight back?”

It happens when we get tripped up by self-defeating thought patterns.

Imagine if you could change them to more helpful lines of thinking. What would that mean for your motivation?

In this episode, I call out the real reason why you are self-sabotaging your weight loss journey and what you can immediately do to change it.

Maybe you’re someone who has lost weight, but then something happens and you gain it all back and then some. No shame or judgment. This podcast episode is for you and to help you.

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Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
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It’s time to re-think obesity.

Your brain is designed to defend the body against weight loss. Obesity isn’t a character flaw. It isn’t a lifestyle choice. Obesity is a real medical condition. 

It’s time to change the conversation around obesity and lift the shame and stigma.

That’s why I’m launching a new series called RETHINKING OBESITY. Every Monday for the month of October, I’m going to talk about Obesity from a medical angle. We’ll cover what it is, how to talk to your doctor, investigations that your doctor may carry out, the pillars of treatment, and what anti-obesity medications are available.

In week one of the series, I’ll be sharing the definition of obesity as a medical disease, the risk factors, methods of measuring it, and stay tuned for week 4 where we will reveal the right treatments.

P.S. I want to share with you an exciting free event I have coming up, it’s called Mindset & Obesity Medicine for Sustained Weight Loss. I’m hosting this live virtual zoom event on October 4th at 7:30pm EST. 

I’m going to answer all your questions about the popular weight loss drugs on the market, focusing on the anti-obesity medications that are available in Canada, and how they can be used as a tool in a comprehensive weight management plan.

It's totally free, see you there! Register HERE.

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Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching

This is Sylvia’s story:

“I'm a 43 year old working single mom with 11 year old twin girls. I have spent the last couple of years struggling with weight gain and just feeling unhealthy. I started the Best Weight program on a mission to live a healthy life with my girls... 75 pounds gone after 16 months and I'm living life to the fullest.”

Most importantly, she did it without restrictive dieting and learned valuable mindset and behavioural tools that will last a lifetime.

You don’t want to miss it.

Join us in celebrating Sylvia's success by tuning into this podcast episode to hear her journey in detail.

P.S. I want to share with you an exciting free event I have coming up, it’s called Mindset & Obesity Medicine for Sustained Weight Loss. I’m hosting this live virtual zoom event on October 4th at 7:30pm EST. 

I’m going to answer all your questions about the popular weight loss drugs on the market, focusing on the anti-obesity medications that are available in Canada, and how they can be used as a tool in a comprehensive weight management plan.

It's totally free, see you there! Register HERE.

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FREE Medicine & Mindset Masterclass (October 4th) - http://www.sashahighmd.com/octobermasterclass

Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching

Did you know that it takes an average of 11 years for individuals with obesity to discuss their weight with their healthcare provider? 

This was according to the Canadian ACTION Study in 2018. It also revealed that 74% of participants believed that obesity management was entirely the individual's responsibility.

This common perception creates a significant barrier to effective treatment. This mindset leads to self-blame and the mistaken belief that more willpower, dieting, or exercise will magically solve the problem.

Welcome back to the "RETHINKING OBESITY" podcast series. This is part two of five.

In this episode, I dive into what I really mean when I say “your weight is not your fault” and how to effectively advocate for yourself. Obesity is not a character flaw or a lifestyle choice. It's a medical condition that deserves understanding, empathy, and effective treatment.

Here’s the topic overview of my 5-part series, RETHINKING OBESITY:

1. What is Obesity?
2. How Do I Talk to my Family Doctor about my Weight?
3. What bloodwork and tests are expected for an Obesity assessment?
4. What are the pillars of treatment of Obesity?
5. What Obesity Medications are Available in Canada?

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This recording was originally part of Dr. Sasha High's talk as an Obesity Expert at a Media Event called Obesity Out Loud.

P.S. I want to share with you an exciting free event I have coming up, it’s called Mindset & Obesity Medicine for Sustained Weight Loss. I’m hosting this live virtual zoom event on October 4th at 7:30pm EST. 

I’m going to answer all your questions about the popular weight loss drugs on the market, focusing on the anti-obesity medications that are available in Canada, and how they can be used as a tool in a comprehensive weight management plan.

It's totally free, see you there! Register HERE.

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Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching

Welcome back to the "RETHINKING OBESITY" podcast series. This is part three of five.

In this episode, we cover what bloodwork and tests are expected in an obesity assessment. You will learn about important tests beyond BMI for a comprehensive obesity exam.

It's not about pinpointing one hormone or factor that's solely responsible. Instead, it's a combination of multiple factors, which I discuss in this value-packed episode.

While it may sound disappointing not to have a quick fix, the good news is that effective treatment is available. A comprehensive approach, including behavioral training, psychological support, and medical intervention, can yield positive and lasting results. Join me for part four of the RETHINKING OBESITY Series where I dive further into the pillar of treatments for obesity.

Here’s the topic overview of my 5-part series, RETHINKING OBESITY:

What is Obesity?
How Do I Talk to my Family Doctor about my Weight?
What bloodwork and tests are expected for an Obesity Assessment?
What are the pillars of treatment of Obesity?
What Obesity Medications are Available in Canada?

FOLLOW 
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Welcome back to the "RETHINKING OBESITY" series. This is part four of five of this month's series where I'm covering everything from defining obesity as a medical condition to conversations with your family doctor to effective treatment.

This one’s for anyone who has tried diet after diet, and nothing works. You think, “there must be something else wrong with me”.

The truth is, it's not your fault. Commercial diets were never designed to work long term. If it was, then you wouldn't be told generic eating rules and forced to buy their meal replacements.

Because obesity isn't a lifestyle choice, it isn’t a lack of willpower. Obesity is a medical condition. And where there is a medical condition, there is also medical treatment. That’s what I’m talking about in this episode.

It’s so much more than just diet rules and meal replacements. There are three pillars of effective treatment, listen to learn what they are.

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Can you relate to this? 

Feeling like it’s “not fair” that you have to work so hard to eat healthy, when other people don’t seem to think twice. Being envious of other people who seem to eat whatever they want and lose weight. Thinking “what’s the point of doing all of this?”

It may sound shocking, but eating junk food is not “more fun”.

If it truly was more fun, then why do we want to make changes? The reason is because there are real negative consequences to not fueling our bodies properly.

Those hyper-palatable, highly processed food-like products do not feel good in our bodies. Food engineers have created these foods to generate quick dopamine, but it does not feel good after that fleeting moment.

Diet culture is overdue for a new mindset shift. Join me in this podcast episode to work through these limiting beliefs that are keeping you stuck on your best weight journey.

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We've been on a journey with my five-part podcast series called RETHINKING OBESITY. For our final week of this series, we are focusing on medical therapy for obesity. 

With all the media coverage that anti-obesity medications have received recently, it is no surprise that this has been a long awaited topic. Often, people assume that just improving one's lifestyle, like eating healthier or exercising more, is sufficient for weight loss. 

But that's a misconception. The brain plays a significant role in weight regulation and appetite control, making it challenging for some people with obesity to shed excess weight, despite their best efforts to adopt a healthy lifestyle. Genetics, a history of yo-yo dieting, and certain medications can contribute to this physiological resistance to weight loss.

This is where medical therapy comes into play. Obesity is a medical condition and should be treated as such. Just as you would take medication for heart disease or diabetes, obesity may require medical treatment for some individuals. 

In Canada, we have five approved anti-obesity medications. Join me in this podcast episode to hear more about the obesity treatment available, how it works, and its effectiveness for weight management.

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Many years ago in my obesity medicine practice, I had a realization.

Just telling people what to eat was never the answer. Diets alone don’t work. You go all-in on a new diet, just to fall off the wagon a few weeks later and lose the same 10 pounds on and off.

The problem was, diet culture was fuelled by shame and self-punishment, not self-compassion. The problem was a lack of emotional processing tools, so food becomes the way to decompress. The problem was that most of the time we live our lives on autopilot, and health is the very last thing on a long list of "to-do's". And the problem was, we set unrealistic expectations, then beat ourselves up when we fail them - not realizing that our negative self-talk and guilt is the fuel for self-sabotage.

I founded my signature Best Weight program, on a mission to solve all of these issues. The thing is, this deeper inner work takes time. Best Weight is not a quick-fix dieting program (that just leads to more fat gain over time). It's a longterm solution to a chronic problem. We help you solve the root issues - so you never have to diet again.

Registration for Best Weight is closing on November 24th. After that date we will not be accepting new clients. We don't know when we'll open our doors again. If you have been on the fence about joining Best Weight, now is your last chance to join. We will close the doors on November 24th at midnight.

LAST CHANCE TO JOIN BEST WEIGHT:

www.sashahighmd.com/joinbestweight (use the discount code LASTCHANCE for 20% off at checkout!)

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When you think about the HOW behind losing weight, what strategies do you think of? Calorie deficits, diets, exercise. The medical options are also bariatric surgery. We are also hearing more about anti-obesity medications recently as another option. 

The one tool that the media doesn’t talk about enough, is mindset coaching. Mindset coaching helps you overcome all the self-limiting beliefs of losing weight. It helps you unlearn the toxic diet culture messaging. The “all or nothing thinking”. The “falling off the wagon” kind of thinking.

In this episode of the High on Life podcast, I am joined by a special guest - Dr. Siobhan Key. She is a family medicine and obesity medicine physician in British Columbia. She also coaches physicians who feel out of control around food and want to reach food peace while also reaching their health goals.

We drive into the current landscape of obesity medicine in Canada and its limitations. We challenge the belief that medication or surgery is the only solution, emphasizing behavioral tools and the importance of creating a truly healthy lifestyle. 

If you're tired of the conventional weight loss approaches and seek a more holistic, personalized, and effective way to achieve your weight loss goals, this episode is a must-listen.

LAST CHANCE TO JOIN BEST WEIGHT:
https://www.sashahighmd.com/offers/NWRLvY22?coupon_code=LASTCHANCE

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Dr. Siobhan Key's Instagram: https://www.instagram.com/drsiobhankey/

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Have you heard of Tirzepatide? If you haven’t, I’m certain you will be hearing about it soon.

Because Tirzepatide (trade name Mounjaro), is finally now available at pharmacies in Canada. We have been waiting a year due to the global shortages of this medication.

Tirzepatide is a GIP/GLP1 dual agonist. It is very effective for improving blood sugar control and helping people with type 2 diabetes and obesity lose weight. This medication has shown outstanding blood sugar control and weight loss results according to the trials.

I’m Dr. Sasha High, an obesity physician practicing since 2012. I’m one of the leading Canadian physicians in obesity and in this podcast episode, I answer all your curious questions about this new treatment for obesity including:

• How does Tirzepatide work?
• How do you take Tirzepatide?
• What are the side effects?
• How much does Tirzepatide cost?
• Will your insurance cover Tirzepatide?
• Should I switch over to Tirzepatide?

References:

1. Baggio LL, Drucker DJ. Biology of incretins: GLP-1 and GIP. Gastroenterology. 2007;132:2131–2157

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Have you ever been fixated on a goal, but not loving the everyday journey of getting there?

That was me up until this summer, until I just did something that changed my life…

I signed up to run the Mississauga Marathon. The full distance: 42 km! 

Prior to a couple months ago, a full marathon would not have even been within the realm of my imagination. Not even a thought. It has always been something that other people do, people who are much better runners than me.

So how did we get here? I want to share with you the backstory and the lessons I learned to reach goals I thought were impossible. From believing this goal was impossible, to actually going for it. This can apply to any area of life, including weight loss, so join me in this podcast episode to hear them.

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