By Sasha High
4.9
2626 ratings
The podcast currently has 128 episodes available.
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:
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!
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:
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!
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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
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:
Practical Strategies to Move Forward:
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
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:
Resources:
Follow Dr. Sasha High:
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
Today we’re continuing my series on self-sabotage in weight loss and we are focusing on perfectionism another word for this is all-or-nothing thinking.
Perfectionism inhibits forward progress, and perfectionism is the enemy of consistency. When it comes to weight loss, trying to “get it right” may be holding you back in ways you haven’t even realized.
Here’s what it can sound like:
Can you see the theme here? Perfectionism leads to procrastination and misleads you into believing there will be a better time to re-start.
On today’s episode I’ll share some tools to help you overcome perfectionism, including:
Remember, you don’t need to wait for the perfect time to start focusing on your health. Starting with today’s Next Best Choice is 100% better than not bothering until some indeterminate time in the future!
My favourite electrolyte drink right now – mix with lime flavoured sparkling water!
https://amzn.to/3NvGd9P
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
Today is episode 2 of the self-sabotage in weight loss series. We are talking about COMPARISON.
Comparison is something we all fall into at some point, right? Maybe you’re scrolling through Instagram, seeing transformation photos, or hearing about how someone dropped 10 pounds in a month, and suddenly, you start feeling like you’re doing something wrong. Sound familiar?
Today we talk about why comparison is so harmful, especially when it comes to your weight loss efforts, and how you can shift your focus back to your personal journey.
I see comparison show up in 2 forms:
Remember that your journey is your own. No one else has your exact circumstances, your body, or your life. Focus on your own progress, even if it’s slow. Progress is still progress, and it’s unique to you.
Another person’s actions don’t need to impact your choices.
And likewise, someone else’s progresses neither diminishes nor accelerates your own.
Until next time, stay focused on your progress, not perfection. You’ve got this!
National Menopause Show
https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets
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
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.
Tools & Mindset Shifts:
FOMO doesn’t have to control your health decisions. By being mindful of your thoughts and making intentional choices, you can take back control and invest in your long-term health goals. Remember, it’s about consistency, not perfection.
If you found this episode helpful, please share it with someone who might benefit. We’ll be back next week for part two of the self-sabotage series, where we’ll talk about comparison. Until then, do one thing today that supports your body and well-being.
Event Reminder:
National Menopause Show
https://nationalmenopauseshow.com/
Date: October 26, 2024
Location: Metro Toronto Convention Centre
Promo Code: SashaLS15 for 15% off live-stream tickets
Thanks for tuning in!
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
This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”
Topics covered today:
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
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
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:
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
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