Today’s episode kicks off a multi-part series on how self-sabotage can affect weight loss. In this episode, we explore FOMO (Fear of Missing Out) and how it can derail your health goals. What is FOMO? FOMO Leads to Mindless Eating FOMO and the Scarcity Mindset FOMO Fuels the All-or-Nothing Mentality Tools & Mindset Shifts: Mindful Eating : Choose in advance what meals you want to enjoy fully and mindfully. Retrospective Review : Ask yourself how you’ll feel afterward. This tool can help you ...
Oct 07, 2024•20 min
This episode is a follow-up to episode 116 “Am I Overeating? (Probably)” Topics covered today: Environmental and social triggers for overeating Practical strategies to overcome overeating FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd WORK WITH ME Join my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating - https://www.sashahighmd.com/bed Ontario OHIP-covered Obes...
Sep 02, 2024•20 min
Overview of today’s episode: · Defining Overeating – More Than Just Eating Too Much · Types of Overeating Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended. Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods. Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural norms. Habit...
Aug 26, 2024•40 min
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 m...
Jul 08, 2024•43 min
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...
Jun 24, 2024•37 min
What new medications are coming down the pipeline in Obesity Medicine? I explore the latest and greatest in obesity pharmacotherapy with my guest today, Dr. Sean Wharton. Dr. Wharton is one of the leading Canadian researchers in Obesity Medicine. He is co-lead author of the Canadian Obesity Guidelines and the primary author of many of the clinical trials in bariatric medicine and type 2 diabetes. We discussed what is being studied in Phase 2 and 3 clinical trials in obesity management including:...
Jun 10, 2024•52 min
A priority of mine is teaching my three kids how to live a healthy life. I want them to know that living healthy feels great, is fun, and opens the door to so many other opportunities in life. Teaching and modeling a healthy lifestyle is something I’m working at intentionally – and on today’s episode of the High on Life podcast, I share 7 easy tips that have worked in our family. I hope they’ll be helpful in yours too! Topics I cover: Modeling – monkey see, monkey do Taking advantage of when the...
Jun 03, 2024•25 min
Have you ever wondered if your metabolism is just broken, and THAT’s why you can’t lose weight? On today’s episode of the podcast, I break down metabolism, basal metabolic rate, energy expenditure… and how all of it relates to weight loss. Topics covered: What is metabolism What is basal metabolic rate What is total energy expenditure How can I improve my metabolic rate? Can I make my metabolism faster? Are there foods that can boost my metabolism? This week’s show brought to you by FRIDAY’S HEA...
May 27, 2024•22 min
If you are considering or starting a GLP1 Medication for chronic weight management (eg. Ozempic, Wegovy, Mounjaro, Saxenda or Zepbound), then I want to offer some tips to increase your success using these medical treatments! This episode is for educational purposes only – you must speak with your own healthcare provider for individual health advice. I cover appropriate usage of GLP1 meds, titration suggestions to minimize side effects, as well as nutrition & lifestyle considerations. This we...
May 20, 2024•19 min
Wegovy (Semaglutide 2.4mg) is finally available in Canada as of May 6, 2024. The purpose of this episode is to answer all of your questions about Wegovy! Including…. What is Wegovy and why are we talking about it? Who should take Wegovy? Who should NOT take Wegovy? How does Wegovy work? How much weight do you lose on Wegovy? What are the main side effects? What happens when you stop? How long should you stay on it? What are the benefits beyond just weight loss Will your insurance cover Wegovy? H...
May 13, 2024•31 min
On April 28th I ran my first Marathon. On today’s episode, I share 6 valuable lessons I learned through the training process. Overview Discipline is cultivated through discomfort The process is the goal (it’s not about race day) Setbacks are a part of the journey Extreme Ownership Self-talk matters Community is powerful Remember, you can do harder things than you know. Find little ways to surprise yourself and push yourself – and discover joy in the process! FOLLOW SASHA Instagram - https://www....
May 06, 2024•32 min
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.c...
Apr 29, 2024•21 min
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 FoodR...
Apr 22, 2024•24 min
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 appro...
Apr 15, 2024•51 min
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 s...
Apr 08, 2024•31 min
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 commonl...
Apr 01, 2024•38 min
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 ...
Mar 25, 2024•48 min
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! To...
Mar 18, 2024•55 min
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? ...
Mar 11, 2024•41 min
“ 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...
Mar 07, 2024•24 min
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.”...
Mar 05, 2024•15 min
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 res...
Dec 04, 2023•26 min
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 t...
Nov 27, 2023•14 min
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...
Nov 20, 2023•37 min
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 liv...
Nov 18, 2023•15 min
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. Tho...
Nov 06, 2023•18 min
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 rol...
Oct 31, 2023•31 min
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 gener...
Oct 23, 2023•21 min
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 ...
Oct 16, 2023•21 min
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 magica...
Oct 09, 2023•19 min
