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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

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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20:15

E117. Strategies to Overcome Overeating

High on Life ·

2024/09/02

This episode is a follow-up to episode 116 “Am I Overeating? (Probably)”Topics covered today: Environmental and social triggers for overeating Practical strategies to overcome overeating FOLLOWSASHA 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

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39:45

E116. Am I Overeating? (Probably)

High on Life ·

2024/08/26

Overview of today’s episode:· Defining Overeating – More Than Just Eating Too Much · Types of Overeating Mindless Eating: Eating without paying attention, such as snacking while watching TV. This can lead to consuming more calories than intended. Comfort Eating: Eating in response to emotions like stress, sadness, or boredom. Often involves cravings for high-calorie comfort foods. Social Eating: Overeating in social situations due to peer pressure, availability of food, or cultural

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45:18

S2/E115. Lose Fat, Not Muscle

High on Life ·

2024/07/08

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

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37:03

S2/E114. Social Media Detox

High on Life ·

2024/06/24

Forget about juice cleanses and colonics, the BEST type of detox is a social media detox!This week I’m turning 40. Yup, the big 4-0. And as I’m reflecting on what I want my future to look like, it has me thinking about social media, the online world, and how I don’t want to be sucked into that anymore. I don’t want my kids falling into the addictive trap of social media when they get a little older – so I need to lead by example. On today’s episode of the High on Life podcast, I share

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52:17

S2/E112. What's Coming in Obesity Medicine? The Med...

High on Life ·

2024/06/10

What new medications are coming down the pipeline in Obesity Medicine? I explore the latest and greatest in obesity pharmacotherapy with my guest today, Dr. Sean Wharton.Dr. Wharton is one of the leading Canadian researchers in Obesity Medicine. He is co-lead author of the Canadian Obesity Guidelines and the primary author of many of the clinical trials in bariatric medicine and type 2 diabetes. We discussed what is being studied in Phase 2 and 3 clinical trials in obesity management

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24:50

S2/E111. Simple Tips to Instill Healthy Habits in...

High on Life ·

2024/06/03

A priority of mine is teaching my three kids how to live a healthy life. I want them to know that living healthy feels great, is fun, and opens the door to so many other opportunities in life. Teaching and modeling a healthy lifestyle is something I’m working at intentionally – and on today’s episode of the High on Life podcast, I share 7 easy tips that have worked in our family. I hope they’ll be helpful in yours too! Topics I cover: Modeling – monkey see, monkey do Taking advantage of

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22:23

S2/E110. Is My Metabolism Broken?

High on Life ·

2024/05/27

Have you ever wondered if your metabolism is just broken, and THAT’s why you can’t lose weight?On today’s episode of the podcast, I break down metabolism, basal metabolic rate, energy expenditure… and how all of it relates to weight loss. Topics covered: What is metabolism What is basal metabolic rate What is total energy expenditure How can I improve my metabolic rate? Can I make my metabolism faster? Are there foods that can boost my metabolism? This week’s show brought to you by

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19:12

S2/E109. 5 Tips When Starting a GLP1 Medication

High on Life ·

2024/05/20

If you are considering or starting a GLP1 Medication for chronic weight management (eg. Ozempic, Wegovy, Mounjaro, Saxenda or Zepbound), then I want to offer some tips to increase your success using these medical treatments!This episode is for educational purposes only – you must speak with your own healthcare provider for individual health advice. I cover appropriate usage of GLP1 meds, titration suggestions to minimize side effects, as well as nutrition & lifestyle

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30:44

S2/E108. All About Wegovy (Semaglutide)

High on Life ·

2024/05/13

Wegovy (Semaglutide 2.4mg) is finally available in Canada as of May 6, 2024. The purpose of this episode is to answer all of your questions about Wegovy! Including…. What is Wegovy and why are we talking about it? Who should take Wegovy? Who should NOT take Wegovy? How does Wegovy work? How much weight do you lose on Wegovy? What are the main side effects? What happens when you stop? How long should you stay on it? What are the benefits beyond just weight loss Will your insurance cover

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31:33

S2/E107. Discipline through Discomfort and Other...

High on Life ·

2024/05/06

On April 28th I ran my first Marathon. On today’s episode, I share 6 valuable lessons I learned through the training process. Overview Discipline is cultivated through discomfort The process is the goal (it’s not about race day) Setbacks are a part of the journey Extreme Ownership Self-talk matters Community is powerful Remember, you can do harder things than you know. Find little ways to surprise yourself and push yourself – and discover joy in the process! FOLLOWSASHA Instagram -

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20:48

S2/E106. Organic Meat, Seed Oils, Gluten Free and How...

High on Life ·

2024/04/29

Is it better to buy organic meat for weight loss?Should you avoid seed oils and eat gluten-free? Is there value in eating to your menstrual cycles? I cover these questions on today’s podcast. I discuss how easy it is for us to fixate on solutions that don’t actually fix the problem we’re trying to solve. I’ll share why I believe none of that truly matters for weight loss and what you should focus on instead. FOLLOW Instagram - https://www.instagram.com/sashahighmd/ Tiktok -

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