6日前

128. Navigating Family Comments About Your Body and Weight Over the Holidays

In this episode of High on Life, I’m diving into a topic that I know many of us face during the holiday season—those unsolicited comments about weight or bodies. Whether it’s a well-meaning compliment or a critical remark, these moments can feel uncomfortable and sometimes even stressful. I’m sharing practical strategies to help you handle these situations with confidence and grace. We’ll talk about setting boundaries, crafting empowering responses, and even using humor to diffuse tension. I’ll also help you unpack where these comments often come from so you can approach them with compassion while still standing firm in your own boundaries. Remember: your worth has nothing to do with your body size or weight. If you’ve ever felt scrutinized at holiday gatherings, this episode is for you. Let’s reclaim the joy of the season and focus on what really matters—love, connection and the true meaning of Christmas. 🎄 Wishing you a holiday season filled with peace, self-compassion, and joy. I’d love to hear from you about the goals you’re working on or the topics you’d like me to cover in the new year! Feel free to reach out anytime. 💌 Email me: sasha@sashahighmd.com 🌐 Learn more about Best Weight: www.sashahighmd.com/bestweight If this episode resonated with you, I’d appreciate a quick review—it really helps me reach more people. Thank you for being part of my community. Talk to you next week!

14分

12月9日

127. Don’t Wait for January: Why December is Perfect for Your Health Goals!

In today’s episode of High on Life, Dr. Sasha High discusses why December (with all the holidays and treats!) is actually the best time to focus on your health and weight loss goals. Rather than waiting for the New Year to roll around, Dr. High challenges you to break free from the mindset that you need the “perfect time” to start and encourages you to take small, manageable steps toward health and well-being—even during the busy holiday season. “Waiting for January is perpetuating an internal belief that your circumstances dictate how you show up for yourself.” Key Takeaways: Stop Waiting for the "Perfect Time": Waiting until January to start fresh is a misconception that can keep you stuck in a cycle of deferring action. Life is rarely perfect, and waiting for the ideal moment only reinforces the idea that external circumstances must align for you to take action. Progress Over Perfection: December is a great time to let go of all-or-nothing thinking. You don’t need to be perfect to make small, healthy choices. By focusing on progress, you can create a foundation for success that works with your real-life circumstances. Small Steps Lead to Big Changes: Starting small in December, like drinking more water or adding a short walk to your routine, is more effective than drastic resolutions. Small actions now will help you build momentum heading into the new year. Dr. High also offers 9 Practical Tips for Maintaining Health During the Holidays. Join Best Weight with Sasha High MD: If you’re a woman who is ready to prioritize your health and work toward your best weight, join Best Weight, my coaching program designed to support you in making lasting, sustainable changes. Inside Best Weight, you’ll learn how to optimize your thinking, build healthy habits, and create consistency that sticks. Visit www.sashahighmd.com/bestweight to join today and build the life and health you deserve! Links Mentioned: Best Weight with Sasha High MD www.sashahighmd.com/bestweight Organika Collagen Electrolyte Mix https://amzn.to/3Cx73vU FOLLOW SASHA Instagram - https://www.instagram.com/sashahighmd/

29分

12月2日

E126. Is Your Lifestyle Working for You? The Concept of WORKABILITY

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

21分

11月25日

E125. Not All Weight Loss is Good Weight Loss

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

30分

11月18日

E124. How Your Future Self Can Help You Make Healthier Choices Today

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

25分

11月11日

E123. Is Menopausal Weight Gain Inevitable?

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

40分

11月4日

122. Self-Sabotage in Weight Loss Series: FIGHTING REALITY

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

15分

10月28日

E121. "How Limiting Beliefs are Sabotaging Your Weight Loss" with Dr. Sasha High

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

17分

High on Life

128. Navigating Family Comments About Your Body and Weight Over the Holidays

127. Don’t Wait for January: Why December is Perfect for Your Health Goals!

E126. Is Your Lifestyle Working for You? The Concept of WORKABILITY

E125. Not All Weight Loss is Good Weight Loss

E124. How Your Future Self Can Help You Make Healthier Choices Today

E123. Is Menopausal Weight Gain Inevitable?

122. Self-Sabotage in Weight Loss Series: FIGHTING REALITY

E121. "How Limiting Beliefs are Sabotaging Your Weight Loss" with Dr. Sasha High

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High on Life

エピソード

128. Navigating Family Comments About Your Body and Weight Over the Holidays

127. Don’t Wait for January: Why December is Perfect for Your Health Goals!

E126. Is Your Lifestyle Working for You? The Concept of WORKABILITY

E125. Not All Weight Loss is Good Weight Loss

E124. How Your Future Self Can Help You Make Healthier Choices Today

E123. Is Menopausal Weight Gain Inevitable?

122. Self-Sabotage in Weight Loss Series: FIGHTING REALITY

E121. "How Limiting Beliefs are Sabotaging Your Weight Loss" with Dr. Sasha High

予告編

Trailer

番組について

情報

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