🎙 Episode 155 — How to Stop Self-Sabotage Before It Starts

Today I’m sharing practical ways to stop self-sabotage before it even begins.

We all know the pattern: a stressful day, a busy week, or feeling tired and suddenly we overeat, skip a workout, or procrastinate. I want you to know — you’re not broken. Self-sabotage is your brain trying to protect you, and there are ways to work with it.

In this episode, I cover:

→ How to notice your triggers and patterns before the behaviour starts.
→ Pre-deciding realistic, flexible strategies to handle vulnerable moments.
→ Replacing all-or-nothing thinking with “next best step” thinking.
→ Simple tools to pause, regulate, and respond instead of reacting automatically.
→ How to anchor habits in your identity, not just outcomes.

You’ll learn to build awareness, consistency, and self-compassion — so you can stop shame and guilt from running the show.

If you want more support, check out Best Weight — my program for sustainable nutrition, movement, and mindset. Learn more at www.sashahighmd.com/bestweight.

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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-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Hey friends! In this episode, I’m tackling something I see all the time in weight loss (and honestly, in life too): our brains love the complicated, “shiny” solutions — the ones that feel exciting and sexy — while ignoring the boring basics that actually move the needle.

We’ll talk about:

If my approach resonates with you and you want more support, accountability, and coaching, I’d love to invite you into Best Weight, my health coaching membership for women. You can learn more at www.sashahighmd.com/bestweight

FOLLOW SASHA

Instagram - https://www.instagram.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-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com

In today’s episode, I’m diving into everything you need to know about Zepbound (tirzepatide) — the newest obesity medication now available in Canada. I’ll explain how this dual GIP/GLP-1 agonist works, how it’s different from semaglutide (Ozempic/Wegovy), and who it may be helpful for.

We’ll talk about expected weight loss results, side effects, cost, and access, as well as one really important topic: how to protect your muscle and bone health while on these medications. Rapid weight loss can come with downsides — and I’ll share what you can do to make sure your journey is sustainable and healthy.

In this episode, I cover:

→ How tirzepatide works and what makes it unique
→ Expected weight loss and blood sugar improvements
→ Common side effects and safety considerations
→ Tirzepatide vs. semaglutide — what’s the difference?
→ Cost, access, and insurance coverage in Canada
→ Why protein and strength training are essential during weight loss

As always, this podcast is for educational purposes only and not a substitute for personalized medical advice. Please talk to your doctor before making any changes to your treatment plan.

Come connect with me on Instagram @sashahighmd, and don’t forget to subscribe so you never miss a Monday episode!

Other episodes: 

108. All About Wegovy
97. All About Mounjaro
53. All About Ozempic
145. Which one is better, Ozempic, Wegovy or Mounjaro?

152. 🎙 Start Smart: The Nutrition Basics for Your Weight Loss Journey

Episode Description
Before you jump into a meal plan, you need a strong foundation. In this episode, Tedi—registered dietitian and lead coach inside Best Weight—shares the 3 nutrition foundations every woman should focus on before starting her weight loss journey. You’ll learn how to:

➡ Identify your eating patterns and triggers for overeating

➡ Set consistent eating times to prevent over-hunger and backloading

➡ Build a go-to list of staple proteins to keep you satisfied and preserve muscle

✨ Reflection prompts:
➡ What are your triggers for overeating? What are the most challenging times of day to manage eating patterns?

➡ After listening to this episode, consider what your next best step is to set yourself up for success in your weight loss journey.

I hope this episode helps you set a strong foundation for sustainable weight loss!

Episode 132. Reconsidering Alcohol (January 2025)
https://www.sashahighmd.com/podcasts/high-on-life/episodes/2148951199

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

WORK WITH US
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-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

151. 🎙 Alcohol, Menopause and Metabolism: What Women Need to Know

Many women in midlife notice alcohol affects them differently — from sleep and hot flashes to weight and energy. In this episode, I share my own journey with stepping back from alcohol and unpack the science on how it impacts hormones and metabolism in menopause. Plus, practical strategies to help you rethink your relationship with alcohol without guilt or extremes.

In this episode, we’ll explore:

➤ What alcohol does to hormones, sleep, and metabolism in midlife

➤ Why it feels emotionally and culturally hard to change our drinking habits

➤ The myths (like red wine and heart health) that still linger

➤ Practical ways to rethink alcohol without guilt or extremes



✨ Reflection prompts:

➤ What’s your current relationship with alcohol — habit, treat, stress relief, or something else?

➤ If you experimented with cutting back, what small change would you try first?

I hope this episode helps you reflect intentionally on your choices, especially during a season when your health and wellbeing matter more than ever.

My favourite Organika Passionfruit electrolyte for daily consumption
https://amzn.to/3KaxAmF

Episode 139. Reconsidering Alcohol (March 2025)
https://www.sashahighmd.com/podcasts/high-on-life/episodes/2148986132

FOLLOW SASHA

Instagram - https://www.instagram.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-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

150. The Top Cognitive Distortions Keeping You Stuck

Most of the time, what keeps us stuck in our health journey isn’t food or exercise — it’s our thought patterns. All-or-nothing thinking, “shoulds,” catastrophizing… these distortions twist reality and keep us cycling in guilt, shame, and frustration.

In this episode, I break down the top cognitive distortions I see in my coaching clients (and in my own life too!), with real examples and practical ways to shift them. If you’ve ever thought, “I blew it, might as well start again Monday,” this one’s for you.

You’ll walk away with tools to catch unhelpful thoughts, reframe them, and start renewing your mind so that lasting change actually feels possible.

FOLLOW SASHA
Instagram - https://www.instagram.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

We all love quick fixes, but when it comes to health they rarely work — and often leave us stuck in a cycle of starting over. In this episode, I share why quick fixes are so tempting, the hidden costs they carry, and what lifelong change really looks like.

If you’ve ever felt stuck in the cycle of starting over with every new diet, this episode will encourage you to slow down, build trust with yourself again, and embrace sustainable habits that bring peace and freedom.

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 Obesity Management Clinic - https://www.highmetabolicclinic.com

In this episode of High on Life, I’m joined by Margo Green, a registered psychotherapist (qualifying) who specializes in body image, disordered eating, addiction, burnout, and self-compassion—especially for women navigating menopause and mood disorders.

We’re talking all about how we relate to our bodies—and how practicing self-compassion can transform your health journey.

Together, we explore:

This episode is for anyone who’s ever felt discouraged in their body, stuck in shame, or unsure how to care for themselves with both structure and kindness.

💛 You are not alone—and there is hope.

📍 If you’re in Ontario and want support with body image or mental health, you can connect with Margo at www.highmetabolicclinic.com/psychotherapy

In this episode, Dr. Sasha High sits down with the three incredible dietitians from the High Metabolic Clinic to give you a behind-the-scenes look at what it’s really like to work with a dietitian. Whether you're at the beginning of your weight loss journey or looking to deepen your relationship with food, this conversation is packed with practical wisdom and compassionate guidance.

 👥 Guests: Tedi Nikova, Ina Benkova, and Victoria Upshaw — Registered Dietitians at the High Metabolic Clinic

What You’ll Learn:

Links & Resources:
🔗 Learn more or connect with our dietitians: www.highmetabolicclinic.com/nutrition 

 📌 Follow us on Instagram: @sashahighmd

In this episode of High on Life, I’m answering a question I get all the time: How much weight can I realistically expect to lose?

I’m breaking down:
✅ Why weight loss isn’t just about willpower—it’s influenced by your biology and genetics
✅ The false promises of diet culture and why they set us up for disappointment
✅ Why aiming for 5-10% weight loss is both realistic and powerful for your health
✅ What research shows about weight loss with lifestyle changes and medications
✅ How to shift your mindset from chasing a “goal weight” to building a sustainable, healthy lifestyle
✅ Why hitting a plateau doesn’t mean failure—it means stability
✅ The truth about BMI and why it’s not the ultimate measure of health

If you’ve ever felt frustrated by weight loss or wondered why it’s so hard to keep weight off, this episode will give you clarity and encouragement.

🎧 Tune in now, and if this episode helped you, please subscribe and share it with a friend!

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