This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”

Topics covered today:

1. Environmental and social triggers for overeating
2.  Practical strategies to overcome overeating

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

• Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended.
• Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods.
• Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural norms.
• Habitual Overeating: Eating more than necessary out of habit, such as always finishing your plate even when you’re full.
• Binge Eating

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Is it better to buy organic meat for weight loss?

Should you avoid seed oils and eat gluten-free?

Is there value in eating to your menstrual cycles?

I cover these questions on today’s podcast. I discuss how easy it is for us to fixate on solutions that don’t actually fix the problem we’re trying to solve.

I’ll share why I believe none of that truly matters for weight loss and what you should focus on instead.

FOLLOW 

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

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.

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

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.

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!

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.

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.

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 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

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

Many commercial weight loss programs operate on the assumption that you don’t know what you should be eating. So, they’ll give you a diet or meal plan to follow and that will make you lose weight.

That works – in the short term. But over 80% of people will regain that weight.

Alternatively, maybe you’ve tried using a food tracker, something like MyFitnessPal, or even a Continuous Glucose Monitor (CGM) to gather calorie or blood sugar data. Maybe you’ve tried the new AI tools like Lumen, or FoodRx.

I don’t deny that there is some value to gaining awareness and knowing your data.

If only we made food decisions based on data alone...

The core issue that isn’t solved with these approaches is human behaviour, especially feeding behaviour, isn’t based on logic, data, or even rational decision-making.

Rather, eating is based on our emotions, pleasure and an impulse-driven limbic system. Many of our food decisions are based on what will taste good and make me feel better when I’m stressed, not what is going to give me a balanced intake of nutrients.

Knowledge is never the issue. Implementation is the problem. And figuring out WHY implementation is a problem is the missing key to successful weight loss maintenance for most people. I offer guidance on how to get started on today’s episode!

***

If you’re a woman, and you want to learn the skillset required to keep weight off and stop diet cycling, I’d love for you to join me inside Best Weight. Best Weight is my coaching membership that gives you the step-by-step help you need to learn how to stop emotional eating and find freedom around food. We have twice weekly live coaching calls, along with a library of 50+ video lessons to answer all of your questions. Mindfulness, resilience, self-efficacy, distress tolerance, emotional regulation…. These are all skills that can be learned and practised.

Check out Best Weight at www.sashahighmd.com/bestweight. I hope to see you inside!

Click here to purchase the Books mentioned on today’s episode.

https://www.amazon.ca/shop/sashahighmd/list/38FIZUGPH80WV?ref_=cm_sw_r_cp_ud_aipsflist_aipsfsashahighmd_E5W7C3TMKTA7XJGY7TA0

ARTICLES MENTIONED ON TODAY’S EPISODE

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9320927/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441408/

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.

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

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.

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.

***

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.

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!

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

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

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

Welcome to High on Life!

How can parents support healthy weight habits in children without causing self-esteem and body image issues?

Today’s special guest, Dr. Wendy Schofer, is a pediatrician and coach for parents who are worried about their family’s weight.

This episode isn’t what you expect. We don’t talk about how many minutes of screen time to restrict, or what foods to eat or not eat. Instead, Dr. Schofer’s approach is to take a step back, listen to the family as a unit, and help family’s discover their own approach to move forward together – through healthy relationships.

Dr. Schofer encourages families to consider:

• What is it you want more of?
• What do you want to bring into your life?

These questions form the basis for creating meaningful change.

Dr. Wendy Schofer is a pediatrician and the founder of Family in Focus. She helps parents who know diets aren't the answer but are tired of the constant stress about their family's weight, exercise and eating habits. Dr. Schofer teaches families tools to create better relationships with food, body and each other. By harnessing the power of play, neuroscience & emotions to address stress and habits, Dr. Schofer helps whole families create healthier lives, from the inside out. 

Access Dr. Schofer’s Free Course “Weight Loss 101 for Families” one her website: https://www.wendyschofermd.com/

Find her on Instagram https://www.instagram.com/wendyschofermd

Listen to her Podcast https://podcasts.apple.com/ca/podcast/family-in-focus-with-wendy-schofer-md/id1571510508

Article mentioned on today’s episode:

AHA SCIENTIFIC STATEMENT Caregiver Influences on Eating Behaviors in Young Children A Scientific Statement From the American Heart Association Alexis C. Wood,

J Am Heart Assoc. 2020;9: e014520.

https://www.ahajournals.org/doi/10.1161/JAHA.119.014520

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

My guest today is Respirologist and Sleep Medicine Physician, Dr. Woganee Filate. Dr. Filate addresses some of the common challenges with sleep for women going through the menopause transition as well as the health consequences of poor sleep. She also offers practical strategies to help you improve your sleep starting tonight – because every night is a “fresh opportunity”.

Topics covered in today’s episode:

• Why is sleep so important?
• What is the recommended number of hours of sleep? What about sleep quality?
• Health consequences of poor sleep
• Common sleep complaints in the menopause transition
• Role of Cognitive Behavioural Therapy for Insomnia (CBT-I)
• Components to set yourself up for a good night’s sleep

Dr. Filate completed her medical degree, Internal Medicine and Adult Respirology residency training at the University of Toronto. During this time, she was Chief Medical Resident at Mount Sinai Hospital and the University of Health Network. She completed additional training in Sleep Medicine and is a Fellow of the Royal College of Physicians and Surgeons of Canada.

She also holds a Master’s degree in Community Health and Epidemiology from the Dalla Lana School of Public Health in Toronto.

Dr. Filate has been practicing community-based respirology and sleep medicine for over 11 years. She has published more than 20 medical publications and was co-author of a clinical textbook for medical students.

Her recent interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage.

Connect with Dr. Woganee Filate and her colleagues

Instagram @itsourtimecanada

FOLLOW SASHA ON SOCIAL

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH SASHA

Join the Wait List for my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

If you're on a GLP1 medication or considering starting one, this episode is for you. Along with my guest, registered Dietitian Julie Mai, we cover nutrition strategies to minimize GLP1 medication side effects. Julie provides a framework and practical tips to minimize the common side effects of heartburn, nausea and constipation. She shares what foods to avoid and when, along with tips to make the journey of starting your medication much easier!   GLP1 medications are a class of medications commonly taken for Type 2 Diabetes and Obesity (medical weight loss). These medications include Saxenda, Ozempic, Mounjaro, Wegovy, Zepbound, Trulicity and others.   If you are in Ontario, Nova Scotia or New Brunswick and looking to work with a Registered Dietitian who has extensive experience in the field of obesity, GLP1s, emotional eating or metabolic health, you can book a consultation here: www.highmetabolicclinic.com/nutrition  

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My guest today is Dr. Caissa Troutman, family and obesity medicine physician, and founder of the Weight ReMDy clinic in central Pennsylvania. Join us as we talk about all things hormones, menopause, and weight loss.

Topics covered in today’s episode:

• What hormones are involved in weight gain and appetite
• Weight loss is more than just willpower
• What is the 4 Pillar Approach to Weight Loss
• Specific considerations for women going through the menopause transition

Dr. Caissa Troutman is a Family and Obesity Medicine Physician based in Philadelphia. She was in primary care at several community health centers from 2008 to 2020, when she completed her American Board of Obesity Medicine certification and became Medical Director of WellSpan Medical Weight Management Program until 2023. Dr. Troutman recently started her own direct care weight management practice called Weight ReMDy in order to provide holistic medical wellness care to patients in her area. She has a special interest in menopausal women’s health and brain health. In addition to her clinical expertise in the area of weight management, Dr. Troutman also has a personal journey of struggling with weight her whole life. She describes 2017 as a pivotal year that started her weight journey. Since then, she has lost and maintained 32% total body weight. So, she understands the challenges – as well as what works, from an evidence-based and personal perspective.

Connect with Dr. Caissa Troutman

Website https://www.weightremdy.net/

Facebook @weightremdy

Youtube https://youtube.com/@WEIGHTreMDyinPA?feature=shared

Instagram @weightremdy

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Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Today I’m joined by retired physician and current Strength & Health Coach Dr. Tina McInnes. Coach McInnes was my guest on one of the most downloaded podcast episodes of 2023, Episode 72 titled “You Never Regret a Workout”. She’s back today to help us understand the basics of strength training – what it is exactly, and how to get started as a beginner. As always, Coach McInnes offers practical suggestions and empowering insights that will motivate you to be your strongest and fittest self!

Today she’s back to cover:

• What is strength training?
• Why is strength training important in health and weight loss? (spoiler: lose fat, not muscle!)
• How can you get started with strength training as a total beginner? (including a basic workout that can be done in just 20 minutes, twice a week!)
• Some common myths that keep women out of the weight room, such as “I want to lift weights, but I don’t want to look bulky.”
• Can we prevent muscle loss with aging?

Dr. Tina McInnes is a retired specialist of Internal Medicine who now works as a Health Coach with certifications in Strength & Conditioning and Nutrition. She devotes her life's work to disease prevention through lifestyle modification; in particular, the critical and non-negotiable importance of regular physical activity. She will share her views on the power of regular exercise in the pursuit of better health and sustainable weight loss, as well as her best advice for incorporating more physical activity into your daily life.

Connect with Coach McInnes

www.coachmcinnes.ca

FB: Coach McInnes

IG: @coachmcinnes

Previous podcast: Episode 72 You Never Regret a Workout with Dr. Tina McInnes

https://www.sashahighmd.com/podcasts/high-on-life/episodes/2147965785

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

My guest today is Dr. Amy Louis-Bayliss, a Canadian Emergency Room physician who has a passionate interest in preventative health, particularly for women. She shares how she realized the need for health advocacy after seeing so many patients in the ER who needed better health education to understand their own bodies. 

Topics covered on today’s episode:

• What is “healthspan”? How is it different from “lifespan”?
• Are disease and sickness a given with ageing?
• What factors influence disease with age?
• What are some of the top health conditions that women face with ageing?
• How can we improve health and reduce the risk of disease as we age?
• What lifestyle factors are most important when it comes to health and longevity?

Dr. Amy Louis-Bayliss is an emergency medicine-trained specialist with over a decade working in the Greater Toronto Area. She supplemented her ER-training with a diploma in medical education and was on faculty at University of Toronto as an education lead for medical trainees. Having witnessed thousands of patients struggle at the end stage of disease, Dr. Amy's primary focus is now on disease prevention - specifically for women and the role of menopause transition.

 **CORRECTION: Dr. Amy inadvertently referred to the estrogen arm of the WHI trial as estradiol, however she would like to correct that it was Premarin in the trial.

Connect with Dr. Amy Louis-Bayliss

Instagram @itsourtimecanada

Article mentioned on today’s episode

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association

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Join the Wait List for my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

“I was doing really well, until xyz happened!” (Until COVID, or until I lost my job, or until I started this new job, or until I had kids, or until I got married…)

On today’s podcast, I address how you can develop CONSISTENCY of the situation and environment around you.

We’ll talk about the shift in mindset that is required to go from doing healthy behaviours to being a person who has healthy habits.

We cover 3 principles:

• Develop a healthy identity
• Foster a flexible mindset
• Maintain but evolve your motivations

Thoughts before behaviour.

Identity begets habits.

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Join the Wait List for my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This is the first episode of SEASON 2 of the podcast. Thank you to all of my listeners! The podcast is now 2.5 years old and growing.

Today, I’m sharing my personal story of transition and this new season that I’m in. I reflect on burnout, feelings of dissatisfaction and frustration – and how those emotions can be helpful in realigning with our values.

Quotes from today’s episode:

“The greater the misalignment between your life and your values, the greater the dissatisfaction you’ll experience.”

“In other words, the greater the divide between how you spend your time and what you say is important to you, the greater the frustration.”

“Courage to act upon your values in the face of uncertainty and fear will yield so much joy and life on the other side of that decision.”

In Part 2, I’ll cover tips to stick with your health goals as you transition through different seasons in your life.

When we talk about weight loss, ideally what we are meaning is fat loss, not muscle loss. But the reality is that with all weight loss, there is a degree of muscle loss – somewhere in the range of 25-40%. I believe that instead of talking about weight loss, we should be discussing body composition – because improving body composition (decreasing fat mass, improving muscle mass) is truly what leads to improved fitness, cardiometabolic health and longevity.

Today’s episode covers all of this and more – with specific recommendations for what you can do to lose fat and maintain muscle with weight loss. I cover:

• Body composition
• Why is muscle loss a big deal
• What can we do to prevent muscle loss while working on fat loss
  • Protein intake (specific numbers to target in grams)
  • Resistance training (simple exercise prescription)
• How can we measure body composition
  • DEXA
  • InBody
  • Home measurements
• Recommendation for a great program – Muscles & Mindset

WORK WITH ME 

Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating - https://www.sashahighmd.com/bed

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

This week’s show brought to you by FRIDAY’S HEALTH.

If you’re in the USA looking for a healthcare provider and comprehensive obesity medicine program to support you in a science-backed, compassionate way, then check out Fridays Health. Each patient works with a medical provider as well as a team of coaches to pair medical treatment with effective behavioural support. Use code HIGH to get $20 USD off the first month of your membership.

https://www.joinfridays.com/

References

Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association Amanda E. Paluch, et al. Circulation. 2024;149:e217–e23. 7 Dec 2023 https://doi.org/10.1161/CIR.0000000000001189

AHA article on resistance training https://www.ahajournals.org/doi/10.1161/CIR.0000000000001189

Systematic review https://pubmed.ncbi.nlm.nih.gov/38629387/#:~:text=Results%3A%20Six%20studies%20with%201%2C541,reduction%20were%20observed%20in%20others

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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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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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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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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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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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?

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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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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

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

Forget about juice cleanses and colonics, the BEST type of detox is a social media detox!

This week I’m turning 40. Yup, the big 4-0.

And as I’m reflecting on what I want my future to look like, it has me thinking about social media, the online world, and how I don’t want to be sucked into that anymore. I don’t want my kids falling into the addictive trap of social media when they get a little older – so I need to lead by example.

On today’s episode of the High on Life podcast, I share lessons I’ve learned from leaving social media, removing all social platforms from my phone, and the freedom on the other side.

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Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight

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Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

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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WORK WITH ME 
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

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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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

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

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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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

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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Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME 

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

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.

FOLLOW SHANNON

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

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/
Tiktok - https://www.tiktok.com/@sashahighmd

WORK WITH ME 

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