159. Nutrition in the Menopause Transition

In this episode of High on Life, we dive into one of the most common and confusing challenges women face during the Menopause transition: understanding how to nourish their changing bodies.

 Registered dietitian and Best Weight coach, Tedi Nikova, RD, MPH, breaks down what’s really happening with hormones like estrogen, testosterone, and insulin—and how these shifts impact hunger, metabolism, and fat distribution.

You’ll learn clear, sustainable strategies for regulating blood sugar, building muscle, and creating balanced meals without cutting out major food groups or falling for social media myths. From practical protein goals to simple meal structure tips and mindset shifts, this episode gives you the tools to work with your body, not against it.

Plus, get a sneak peek of the upcoming Menopause Course with Dr. Sasha High, designed to help women feel strong, informed, and empowered through midlife and beyond.

The Menopause course is now live:
https://www.sashahighmd.com/offers/QpxVQo7n/checkout

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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
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Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

Episode 158 — How to Build Resilience When You Want to Quit

In this episode, I’m talking about what to do when you hit that wall — when motivation fades, things feel hard, and you just want to give up.

Resilience isn’t about being tough or forcing your way through. It’s about how quickly you can recover, adapt, and get back into action when life throws challenges your way. I share the psychology and neuroscience behind resilience — what’s happening in your brain when you want to quit, and how to train your thinking so you don’t get derailed by stress or frustration.

You’ll learn how the prefrontal cortex and amygdala work together when you’re under pressure, why tolerating discomfort builds emotional endurance, and how small mindset shifts can literally rewire your brain for grit and perseverance.

I also walk through practical, science-based tools you can start using right away: reframing stress as energy, practicing “micro-recoveries” throughout the day, using controlled doses of challenge to strengthen your nervous system, and labeling emotions to calm your brain before taking action.

Resilience isn’t a personality trait — it’s a skill. And every time you show up when it’s hard, you’re training that skill.

If you’ve been tempted to quit lately, this episode will help you understand what’s really happening beneath the surface — and how to keep going, without burning out or beating yourself up.

Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

Episode 157 — You’re Not Broken: Understanding Weight Changes in Menopause

If you’ve ever looked in the mirror and thought, “What happened to my body?” — you’re not alone.

In this episode, I’m reframing how we think about weight changes in menopause and midlife. You’ll learn what’s really happening in your body, why it feels so frustrating, and how to work with your body instead of against it.

In this episode, I share:

→ What’s actually happening hormonally during menopause — and why metabolism slows.

→ How muscle is the #1 key to protecting metabolism and preventing weight gain.

→ Why diets and restriction don’t work — and what to focus on instead.

→ How sleep and small daily habits make a big impact.

→ When lifestyle changes aren’t enough, and why medical treatment can be a compassionate, science-based tool.

You are not broken. Your body is wise, resilient, and capable of thriving through this season. Let’s talk about how to support it with understanding, not shame.

👉 Reflection: What’s one small thing you can do today to honour and care for your body?

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

FOLLOW
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Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

Episode 156 — Debunking Nutrition Trends: Fasting, Gut Health, and GLP-1 Supplements

Confused by all the nutrition trends on your social feed? In this episode, we’re breaking down three of the biggest ones — fasting, gut health, and GLP-1 supplements — so you can separate fact from marketing hype.

You’ll learn:

→ What the research really says about fasting for weight loss and who should (and shouldn’t) try it
→ The truth about gut health — what actually supports it (hint: it’s simpler than you think)
→ Why “GLP-1 support” supplements and powders might be more marketing than science

By the end, you’ll feel confident knowing what’s actually worth your time, energy, and money when it comes to sustainable nutrition and weight loss.

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

FOLLOW SASHA
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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

🎙 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.

FOLLOW SASHA
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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

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

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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
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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

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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