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PODCAST

High on Life

The High on Life Podcast explores everything Medicine and Mindset to help you healthfully lose weight and thrive beyond the scale. Join obesity medicine physician and certified Life Coach, Dr. Sasha High, to learn the science behind appetite, cravings, body weight and habits so you can be empowered with the knowledge and practical how-tos to lose weight for good. We’ll cover way more than just weight loss, this podcast is about reclaiming control over your health, embracing your body, and

health & fitness nutrition

All Episodes

28:04

137. Muscle Metrics: How to Measure and Maintain...

High on Life ·

2025/02/17

🎉 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

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53:41

136. Muscle: Your Health Powerhouse with Dr. Kaitlin...

High on Life ·

2025/02/10

🎉 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

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29:47

135. InBody and Body Composition Analysis with Sydney...

High on Life ·

2025/02/03

🎉 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

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30:15

134. I Want to Stop my GLP1 Medication

High on Life ·

2025/01/27

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: What happens when you stop GLP-1 medications? GLP-1s are not just weight loss tools; they treat a

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15:21

133. How to Handle the Return of Hunger on GLP-1...

High on Life ·

2025/01/20

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 -

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51:48

132. Hidden Saboteurs: Top Nutrition Mistakes...

High on Life ·

2025/01/13

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

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66:48

131. Breaking Free from Diet Culture with Ina...

High on Life ·

2025/01/06

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

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27:59

130. Go Into the New Year with the Right Mindset

High on Life ·

2024/12/31

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

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19:48

129. How to Exercise When You Don't Feel Like It

High on Life ·

2024/12/23

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

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14:19

128. Navigating Family Comments About Your Body and...

High on Life ·

2024/12/16

In this episode of High on Life, I’m diving into a topic that I know many of us face during the holiday season—those unsolicited comments about weight or bodies. Whether it’s a well-meaning compliment or a critical remark, these moments can feel uncomfortable and sometimes even stressful. I’m sharing practical strategies to help you handle these situations with confidence and grace. We’ll talk about setting boundaries, crafting empowering responses, and even using humor to diffuse tension

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28:59

127. Don’t Wait for January: Why December is Perfect...

High on Life ·

2024/12/09

In today’s episode of High on Life, Dr. Sasha High discusses 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, Dr. High challenges you to break free from the mindset that you need the “perfect time” to start and encourages you to take small, manageable steps toward health and well-being—even during the busy holiday season. “Waiting for January is perpetuating an

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20:56

E126. Is Your Lifestyle Working for You? The Concept...

High on Life ·

2024/12/02

Today’s topic: Workability — a powerful concept from Acceptance and Commitment Therapy (ACT) that helps you assess if your actions support your values and goals.What is Workability? A core Acceptance and Commitment Therapy (ACT) concept focused on evaluating whether your behaviours align with the life you want. It’s not about good or bad habits but rather, asking if your current actions are effective in the long term. Workability is a neutral approach, helping you avoid guilt or shame and

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30:22

E125. Not All Weight Loss is Good Weight Loss

High on Life ·

2024/11/25

In this episode, I’m coming from a place of real concern. Recently, I’ve had a few patients who have brought to my attention that weight loss is not always beneficial – and when done without proper support and guidance, can in fact be detrimental. These are patients who have been referred to me by other providers to assume care for their obesity treatment, when they come to me, I often find their health is compromised—they’re lacking in essential nutrients, aren’t taking necessary vitamins,

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24:38

E124. How Your Future Self Can Help You Make...

High on Life ·

2024/11/18

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:To encourage you to do physical activity To guide food choices To navigate high risk

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39:48

E123. Is Menopausal Weight Gain Inevitable?

High on Life ·

2024/11/11

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: Nutrition recommendations in menopause Physical activity recommendation: Lifting heavy, and

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14:54

122. Self-Sabotage in Weight Loss Series: FIGHTING...

High on Life ·

2024/11/04

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

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16:50

E121. "How Limiting Beliefs are Sabotaging Your...

High on Life ·

2024/10/28

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

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22:35

E120. Self-Sabotage in Weight Loss Series: PERFECTIONISM

High on Life ·

2024/10/21

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: “Now’s not a good time to start losing weight, I’m too busy, I have too much going on.” “I screwed up

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18:16

S2 E119 Self-Sabotage in Weight Loss Series: COMPARISON

High on Life ·

2024/10/14

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

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19:53

E118 Self-Sabotage in Weight Loss Series: FOMO

High on Life ·

2024/10/07

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. What is FOMO? FOMO Leads to Mindless Eating FOMO and the Scarcity Mindset FOMO Fuels the All-or-Nothing Mentality Tools & Mindset Shifts: Mindful Eating: Choose in advance what meals you want to enjoy fully and mindfully. Retrospective Review: Ask yourself how you’ll feel afterward. This tool can

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