In this episode, I sit down with Dr. Ashley White to explore a concept that’s missing from most conversations about obesity treatment: appetite literacy.

Together, we talk about why hunger, fullness, cravings, and wanting aren’t problems to suppress, but physiological signals to understand—and how dieting, stress, and modern food environments disrupt those signals. We explore how appetite is regulated in the brain, why willpower-based models fall short, and how appetite literacy fits into modern obesity care, including the use of GLP-1 medications.

This is a grounded, science-based conversation about working with biology rather than fighting it—and why skill-building matters just as much as treatment tools.

Dr. White is a physician certified in family medicine and emergency medicine through the College of Family Physicians of Canada, with board certification in obesity medicine through the American Board of Obesity Medicine and a Master’s in Public Health with a specialization in global health. Her 15-year career spans community health work in Afghanistan, health equity policy at the Public Health Agency of Canada, rural emergency medicine, and pioneering integrated addiction treatment in primary care. She currently serves as Medical Lead in Canada for HeliosX and is the founder of The Shift Clinic, launching December 2025.

Connect with Dr. Ashley White:
Instagram: @ashleywhite.md
The Shift Clinic: www.theshift.clinic
Website: www.ashleywhitemd.com

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

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

168. Don’t Believe Everything You Hear: How to Interpret Health Information Online

In this episode, I talk about why so much health information online sounds confident, compelling—and often overwhelming—and how to think more clearly about what you’re hearing.

We explore why extreme health claims are so persuasive, how algorithms reward confidence over nuance, and why popularity doesn’t equal accuracy. I walk through a practical framework I use to evaluate health claims—looking at anecdotes, mechanisms, population data, and long-term clinical outcomes—and why speed of weight loss is not the same as sustainable health.

I also share the red flags I personally watch for in health content, and how I use podcasts and social media as tools for curiosity rather than instructions. This is a pragmatic conversation about taking what resonates, leaving the rest, and remembering that no single approach works for everyone.

If you’ve ever felt confused, behind, or anxious after consuming health content online, this episode is for you.

WORK WITH ME
O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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

Episode 167: Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)

In this episode, I break down one of the most common goals I hear from women—“I need to stop snacking at night”—and why goals like this almost always fail. Not because of a lack of discipline, but because they ignore physiology. “Do not” goals create a metabolic void: the brain is told what to avoid, but the body’s needs for energy, protein, blood sugar stability, muscle preservation, and nervous system regulation aren’t addressed. When those needs go unmet—especially in women dealing with insulin resistance, perimenopause, menopause, chronic stress, or GLP-1 medications—willpower is expected to do the impossible.

I explain how restriction fuels the deprivation–compensation cycle, why cognitive restraint breaks down at night, and why night snacking is usually a signal of under-fueling earlier in the day—not a self-control problem. Then I walk through how shifting from “don’t” goals to physiology-based “do” goals (like prioritizing protein, eating regularly, building balanced meals, planning intentional evening options, and reducing nervous system load) leads to better consistency, quieter food noise, and more sustainable fat loss—especially for women on GLP-1s.

If you’ve ever felt like you’re “good all day” and then unravel at night, this episode will help you stop blaming yourself and start supporting your metabolism instead.

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

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RD

Tired of quick-fix diets that never last? In this episode, we break down the foundations of healthy eating for sustainable weight loss—without calorie counting, restriction, or dieting gimmicks.

You’ll learn how to:

→ Shut off hunger hormones and turn on satiety signals

→ Reduce cravings and balance key hormones like insulin

→ Naturally eat fewer calories without feeling deprived

3 Pillars We Cover:

1. Prioritize Whole Foods – Simple, real foods like apples, chicken, potatoes, and chia seeds keep you full and satisfied, unlike ultra-processed foods.

2. Minimize Added Sugars – Reduce hidden sugars in yogurt, sauces, and protein bars to stabilize blood sugar and curb cravings.

3. Include Protein + Fiber at Every Meal – Protein (20–30g/meal) and high-fiber foods help you feel full and support effortless weight management.

Fibre “CHEAT SHEET” You can access the Fibre “Cheat Sheet” by signing up to receive a curated list of my podcast episodes, designed to gently guide you as you begin your journey. Once you sign up, the Fibre Cheat Sheet will be delivered straight to your inbox. → https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA HIGH MD
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

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

165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnes

We're kicking off a brand new year with the perfect conversation: how to build consistency, confidence, and real strength — no matter your age, stage, or starting point.

So many women WANT to be consistent with exercise, but life, perfectionism, and unrealistic expectations often get in the way. In this episode, we talk honestly about how to overcome those barriers, start where you are, and build a training lifestyle you’ll still be proud of next December.

My guest is Coach Tina McInnes, an educator and strength coach who helps women understand their bodies, build confidence, and create sustainable habits that last. Through her program Women Who Want Muscle, Tina has created a supportive, science-backed community where women learn how to lift effectively, navigate midlife changes, and stay consistent through accountability and coaching.

Together, we explore what actually creates consistency, how women’s training needs evolve in their 40s, 50s, and beyond, and how to design a realistic routine that supports longevity, resilience, and self-belief.

About Coach Tina McInnes

Tina is the founder of Women Who Want Muscle, a community-based strength training program for women who want to become consistent lifters. She focuses on habit-building, coaching support, and simple, effective training — not complicated protocols or perfectionism.
Learn more: coachmcinnes.ca
Follow Tina: @tinamcinnes_coaching on Instagram

FOLLOW SASHA HIGH MD
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

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

164. Start 2026 with the Right Mindset (REPLAY)

Join me for a special New Year’s Eve episode where I share 5 principles and 3 actionable tools to help you set yourself up with the right mindset for success in 2026. This episode first aired last year and I thought it was super valuable to revisit! Learn how to move beyond fleeting resolutions and instead build meaningful habits that align with your goals and values. Whether your focus is on health, weight loss, or general self-improvement, this episode is all about shifting your mindset for sustainable growth.

Tools for Success in the New Year:

Tool #1: Reflect on your WHY to anchor your actions in meaningful purpose.

Tool #2: Celebrate your progress so far and build confidence from your wins.

Tool #3: Use mantras to reinforce your belief in your ability to succeed.

Success isn’t about perfection or quick fixes—it’s built on small, consistent actions rooted in purpose. This year, focus on creating a mindset that fuels sustainable growth, embraces the process, and keeps you connected to what truly matters.

Connect with Dr. Sasha High:

Instagram: @sashahighmd

Best Weight Coaching Program for Women: www.sashahighmd.com/bestweight

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

Happy New Year! Wishing you health, joy, and peace in 2026. See you in the next episode! 🎉

163. Don't Wait for January: Why December is Perfect for Your Health Goals (REPLAY)

In today’s REPLAY episode of High on Life, I discuss 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, I’m challenging my listeners to break free from the mindset that you need the “perfect time” to start and encouraging 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.

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.

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/

162. Navigating Eating During the Holidays

Holiday triggers are real — food pushers, pressure to “just try a little,” the sweets table, and the fear of offending someone. It can feel like a lot.

In today’s episode, we dive into simple, compassionate tools to help you stay aligned with your goals, including:

→ Setting your mindset for success
→ Planning for social events without overwhelm
→ Shifting out of the scarcity mindset around holiday food

If you want community and coaching to help you thrive through the holidays, join us inside Best Weight, our women’s-only program with Dr. Sasha High. We’d love to support you. 💛

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

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

In this quick update, I break down the newest Phase 3 data for retatrutide, Lilly’s investigational triple-agonist medication showing unprecedented results in obesity and knee osteoarthritis.

Highlights:

We also cover

A concise medical breakdown to help you stay informed and safe as the obesity-medicine landscape evolves.

In this episode, I’m breaking down the difference between Binge Eating Disorder (BED) and the emotional or hedonic eating patterns we often see in obesity. While BED and obesity can overlap, they’re not the same — and treatment looks very different for each.

I share who to screen for BED, how to ask about eating behaviours with compassion, and the most effective treatment options, including CBT-ED, nutrition therapy, and medications. Then I shift into understanding non-BED overeating patterns driven by emotional eating, all-or-nothing thinking, and over-desire around food.

If you want a clearer, more compassionate understanding of eating disorders and obesity-related eating behaviours, this episode will guide you through both.

WORK WITH ME 

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

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

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

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide