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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

28:59

164. Start 2026 with the Right Mindset (REPLAY)

High on Life ·

2025/12/29

164. Start 2026 with the Right Mindset (REPLAY)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 2026. This episode first aired last year and I thought it was super valuable to revisit! 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,

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28:59

163. Don't Wait for January: Why December is Perfect...

High on Life ·

2025/12/22

163. Don't Wait for January: Why December is Perfect for Your Health Goals (REPLAY)In today’s REPLAY episode of High on Life, I discuss 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, I’m challenging my listeners to break free from the mindset that you need the “perfect time” to start and encouraging you to take small, manageable steps toward health and

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13:42

162. Navigating Eating During the Holidays

High on Life ·

2025/12/15

162. Navigating Eating During the HolidaysHoliday triggers are real — food pushers, pressure to “just try a little,” the sweets table, and the fear of offending someone. It can feel like a lot. In today’s episode, we dive into simple, compassionate tools to help you stay aligned with your goals, including:→Setting your mindset for success→Planning for social events without overwhelm→Shifting out of the scarcity mindset around holiday foodIf you want community and coaching to help you

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6:33

Retatrutide - Top-Line Results from TRIUMPH 4

High on Life ·

2025/12/11

In this quick update, I break down the newest Phase 3 data for retatrutide, Lilly’s investigational triple-agonist medication showing unprecedented results in obesity and knee osteoarthritis.Highlights: Up to 28.7% weight loss (~71 lbs) over 68 weeks 75% reduction in knee pain and major improvements in physical function Cardiometabolic benefits: lower triglycerides, non-HDL cholesterol, hsCRP, and blood pressure We also cover Common side effects and safety signals Perceived excessive

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31:34

161. The Overlap between Binge Eating Disorder and...

High on Life ·

2025/12/09

161. The Overlap between Binge Eating Disorder and Obesity (Part 2) In this episode, I’m breaking down the difference between Binge Eating Disorder (BED) and the emotional or hedonic eating patterns we often see in obesity. While BED and obesity can overlap, they’re not the same — and treatment looks very different for each. I share who to screen for BED, how to ask about eating behaviours with compassion, and the most effective treatment options, including CBT-ED, nutrition therapy, and

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20:35

160. Eating Disorders vs. Obesity-Related Eating...

High on Life ·

2025/12/01

160. Eating Disorders vs. Obesity-Related Eating Behaviours (Part 1)In today’s episode, I walk through the spectrum of disordered eating — from everyday overeating to clinically significant eating disorders like binge eating disorder and bulimia nervosa. I explain how these behaviours differ, where they overlap, and why so many people feel confused about their relationship with food. I also cover the science behind appetite, reward pathways, and why some individuals are more vulnerable

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28:08

159. Nutrition in the Menopause Transition

High on Life ·

2025/11/24

159. Nutrition in the Menopause TransitionIn 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

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27:19

158. How to Build Resilience When You Want to Quit

High on Life ·

2025/11/17

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

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25:44

157. Menopause

High on Life ·

2025/11/10

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

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20:28

156. Debunking Nutrition Trends: Fasting, Gut Health,...

High on Life ·

2025/11/03

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

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22:25

155. How to Stop Self-Sabotage Before It Starts

High on Life ·

2025/10/27

🎙 Episode 155 — How to Stop Self-Sabotage Before It StartsToday 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

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18:05

154. Sexy vs Boring

High on Life ·

2025/10/20

🎙 154. “Sexy vs. Boring: Why Complicated Feels Tempting but Simple Actually Works”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: Why complicated feels so tempting (hello, novelty bias and illusion of control!) Why simple habits feel boring (but

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25:50

153. All About Zepbound

High on Life ·

2025/10/13

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

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19:54

E152. Start Smart: The Nutrition Basics for Your...

High on Life ·

2025/10/06

152. 🎙 Start Smart: The Nutrition Basics for Your Weight Loss JourneyEpisode DescriptionBefore 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

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22:05

E151. Alcohol, Menopause & Metabolism

High on Life ·

2025/09/29

151. 🎙 Alcohol, Menopause and Metabolism: What Women Need to KnowMany 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

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19:53

150. Top Cognitive Distortions

High on Life ·

2025/09/22

150. The Top Cognitive Distortions Keeping You StuckMost 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,

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20:36

149. Shifting from "Quick Fix" to Lifelong...

High on Life ·

2025/09/15

We all love quick fixes, but when it comes to health they rarely work — and often leave us stuck in a cycle of starting over. In this episode, I share why quick fixes are so tempting, the hidden costs they carry, and what lifelong change really looks like.If you’ve ever felt stuck in the cycle of starting over with every new diet, this episode will encourage you to slow down, build trust with yourself again, and embrace sustainable habits that bring peace and freedom. FOLLOW SASHAInstagram

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37:33

148. Healing Body Image with Margo Green, Registered...

High on Life ·

2025/06/02

In this episode of High on Life, I’m joined by Margo Green, a registered psychotherapist (qualifying) who specializes in body image, disordered eating, addiction, burnout, and self-compassion—especially for women navigating menopause and mood disorders.We’re talking all about how we relate to our bodies—and how practicing self-compassion can transform your health journey. Together, we explore: What body image is and how it impacts our behaviours Why self-worth and weight often get tangled

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66:07

147. Food, Freedom & Real Change: Meet the Dietitians...

High on Life ·

2025/05/19

In this episode, Dr. Sasha High sits down with the three incredible dietitians from the High Metabolic Clinic to give you a behind-the-scenes look at what it’s really like to work with a dietitian. Whether you're at the beginning of your weight loss journey or looking to deepen your relationship with food, this conversation is packed with practical wisdom and compassionate guidance.👥 Guests: Tedi Nikova, Ina Benkova, and Victoria Upshaw — Registered Dietitians at the High Metabolic

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17:04

146. Addressing Expectations - How Much Weight Will I...

High on Life ·

2025/05/12

In this episode of High on Life, I’m answering a question I get all the time: How much weight can I realistically expect to lose?I’m breaking down: ✅ Why weight loss isn’t just about willpower—it’s influenced by your biology and genetics ✅ The false promises of diet culture and why they set us up for disappointment ✅ Why aiming for 5-10% weight loss is both realistic and powerful for your health ✅ What research shows about weight loss with lifestyle changes and medications ✅ How to shift

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