In today’s episode, we’re tackling a big question: How do we stay motivated with our health goals after the excitement of January starts to fade? It’s mid-February now—prime time for life to throw curveballs and for the initial energy behind our New Year’s resolutions to wane. But your health journey isn’t about being perfect for one month—it’s about finding ways to create momentum and stay consistent throughout the year.

I’ll share 8 creative, practical strategies to rekindle your drive and make health goals sustainable and fun. 

Staying motivated isn’t about grand, sweeping changes—it’s about embracing the joy in small steps, flexibility, and showing up for yourself every day, even when it feels challenging. Discipline fueled by self-love can make even the hardest choices worth it.

If you’re a woman who is ready to take your goals from concept to transformation, I’d love to support you in my coaching program, Best Weight. We offer two live calls every week, so you’re never on this journey alone. Visit sashahighmd.com/bestweight to learn more and register.

🎉 Giveaway Alert 🎉
We’re giving one lucky listener an InBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉 How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email [email protected]. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

What happens when we don’t prioritize muscle health? In this second episode with my expert guest Dr. Kaitlin Link, we discuss the consequences of muscle neglect and dive into ways to measure and understand your muscle health. Topics include:

Key Takeaway: Understanding and monitoring muscle health is key to taking actionable steps to prevent age-related decline, optimize metabolism, and enhance longevity.

About Dr. Kaitlin Link

Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. 

For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come.

Instagram:@benchmarkproactivehealth

Website: https://mybenchmarkhealth.com/ 

Email: [email protected] 

WORK WITH SASHA 

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

🎉 Giveaway Alert 🎉
We’re giving one lucky listener an InBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉 How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email [email protected]. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

In this episode, we explore the multifaceted importance of muscle for health. From posture and function to its impact on metabolism and cardiovascular health, muscle plays a vital role in our overall well-being. Our expert guest Dr. Kaitlin Link breaks down:

Muscle is not just for athletes or bodybuilders—it's an essential component of long-term health. Strengthening and maintaining muscle can improve life expectancy and quality of life.

About Dr. Kaitlin Link

Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. 

For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come.

Instagram:@benchmarkproactivehealth

Website: https://mybenchmarkhealth.com/ 

Email: [email protected] 

WORK WITH SASHA 

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

🎉 Giveaway Alert 🎉
We’re giving one lucky listener an InBody Dial H30 Full-Featured Body Composition Scale!

With features like:
✔️ Body fat %, muscle mass, visceral fat levels, and more
✔️ 15-second tests with app-sync for easy tracking
✔️ Personalized insights to boost your health journey

👉 How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email [email protected]. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out!

Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18.

🎙️ Episode Highlights:
On today’s episode of the High on Life podcast, I am joined by Sydney Ireland, Business Development Manager with InBodyCanada, to dive into the importance of body composition beyond the number on a scale. We explore:

🔗 Resources from the Episode:

My guest: Sydney Ireland

Sydney Ireland is a Business Development Manager with InBodyCanada for the province of Ontario and works with all health and wellness professionals , as well as consumers to address their body composition analyzer needs. She has been apart of the team for 2.5 years and comes with a background of nutrition and human development from the University of Guelph. Her goal is to increase the awareness of the importance of body composition for improving our daily life and maintenance of good health as we age!

Tune in, learn more, and don’t forget to enter the Giveaway!

In this episode, we're tackling a question I’ve been hearing a lot: What happens if you want to stop your GLP-1 medication (like Ozempic, Wegovy, Mounjaro, Zepbound, or Saxenda)? Whether you’re making this decision voluntarily or because circumstances force it, I’ll walk you through evidence-based strategies to minimize weight regain and ensure the best outcomes.

Here’s what I’ll cover today:

🎧 If you’re looking for guidance on building resilience and consistency to create your healthiest lifestyle, whether you’re on or off GLP-1 medications, check out my coaching program, Best Weight, on my website: www.sashahighmd.com/bestweight.

References from today’s episode:

Copenhagen study on tapering off GLP-1s: Learn more

Welcome to another episode of High on Life! Today, we’re tackling a common challenge for people on GLP-1 medications like Ozempic or Wegovy: the return of hunger. If you’ve been enjoying reduced appetite and suddenly find hunger creeping back in, you’re not alone. It can feel frustrating, but here’s the good news—it’s not an emergency. In this episode, we’ll explore practical strategies to manage hunger in a calm, mindful way.

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 this episode of High on Life, Dr. Sasha High welcomes registered dietitian Tedi Nikova to uncover common nutrition mistakes that sabotage weight loss goals. Tedi, the head coach of the Best Weight program and a dietitian at the High Metabolic Clinic, shares actionable strategies for overcoming these challenges and building sustainable habits.

Key topics include recognizing hidden sugars in drinks and foods, such as sauces, yogurts, and smoothies, and gradually reducing hidden sugars to improve metabolic health. Tedi explains the importance of balancing food tracking with intuitive eating and reconnecting with hunger and fullness cues for a healthier relationship with food. They also discuss the impact of alcohol on metabolism, sleep, and weight management, offering tips for reducing intake while enjoying social settings. Lastly, they explore how rigid diets often fail and highlight the value of tailoring nutrition plans to fit individual lifestyles for long-term success.

If you’re reading to join Best Weight to uncover blind spots and build intentional, sustainable health habits, check us out here: www.sashahighmd.com/bestweight

For additional resources, check out Virta Health: Names for Sugar https://www.virtahealth.com/blog/names-for-sugar

In this episode, Ina Benkova, a registered dietitian specializing in sustainable weight loss, dives into the world of diet culture—what it is, its historical roots, and its impact on our physical, mental, and emotional health. Learn how diet culture shows up in everyday life and discover actionable strategies to break free and build a healthier, more compassionate relationship with food and your body.  

We cover:

- What Is Diet Culture? Understanding its beliefs and how it influences food choices, body image, and health behaviors.  

- Symptoms of Diet Culture

- The History of Diet Culture: From calorie counting in the 1900s to today’s “clean eating” trends, explore how diet culture evolved.  

- How to Break Free: Practical steps to reject harmful diet culture messages, reconnect with hunger cues, and embrace body neutrality.  

- Simple actions you can take today to reclaim your time and energy from diet culture.  

🎧 Tune in to challenge the status quo and start living a life that values well-being over weight. 

WORK WITH INA BENKOVA, RD

If you are in Ontario and you want to work with Ina for nutrition support, overcoming emotional or binge eating, or breaking free from Diet Culture, you can book a consultation with her on our clinic website https://www.highmetabolicclinic.com/nutrition

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

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 2025. 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 2025. See you in the next episode! 🎉

In this episode of High on Life, Dr. Sasha High tackles a common struggle: how to get moving when you just don’t feel like it. Sasha shares practical and empowering tips to help you take action even when motivation is low.

She discusses strategies such as reconnecting with your "why," setting smaller, more manageable goals, and quieting the inner voice that tries to talk you out of exercising. Sasha also provides relatable examples, like restructuring your day to fit in movement, wearing workout clothes as a subtle commitment, and finding accountability through community or fitness groups.

Exercise is about more than physical fitness; it’s a way to show up for yourself and support your mental wellbeing. Sasha encourages listeners to take one small step today—whether it’s lacing up their shoes, stretching for five minutes, or walking around the block—because progress starts with action.

Join Best Weight, Sasha’s program for women committed to health and healing their relationship with food and their body. Learn more at www.sashahighmd.com/bestweight.

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