High on Life: Recent Episodes
Sasha High
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 stepping out of your comfort zone to live the bold life that you’re designed to live.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
After decades of influence from diet culture, my client Erin was ready to address her challenges and emotional associations with food in a healthy way.
On today’s episode, married, mom of 2, marketing professional, Erin R. shares how she embraced being uncomfortable and setting big goals in order to move herself forward with “The Work”. Erin embraced the shift in mindset that we teach inside Best Weight, to consciously and intentionally create her healthiest life.
Erin shares how she realized she was overeating and became aware of her emotional connections with food. She shares her favourite tools from Best Weight that helped in her journey. And she talks about successfully competing in a recent triathlon – while confidently wearing a brightly-coloured, stand-out-in-the-crowd tri-suit.
Wherever you are at in your journey, I hope that Erin’s story inspires you to take your next step forward – even if it’s a little uncomfortable – because that’s where growth happens.
If you’re ready to leave dieting behind and embrace your healthiest weight and life, join us inside Best Weight by booking a call here: https://www.sashahighmd.com/bestweight
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
The conventional advice of just going on the pill or losing weight often falls short of addressing the comprehensive needs of women with PCOS.
It affects up to 13% of reproductive aged women globally, yet there is little direction beyond that for how else you can manage PCOS symptoms, how to improve health and fertility, and how exactly to lose weight with PCOS.
This week, I’m bringing Registered Dietitian and Coach, Tedi Nikova, to the High On Life Podcast. Tedi has been a guest before on two of our most downloaded episodes, and she’s back today to address 5 PCOS Myths and give you some really concrete guidance on how to improve your nutrition and lifestyle with PCOS.
I'm thrilled to introduce our new online course, "The PCOS Solution" - a 6-week self-directed program designed to empower women to take control of their health and fertility while managing PCOS.
This course, which normally costs $297 CAD, is now available at a special price of $197 CAD until September 15th, 2023, exclusively for our readers and listeners using the code PODCAST23.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
There is a powerful yet simple skill that has helped our team go from a small, traditional in-person medical practice, to now having the privilege of helping thousands of women from all over the world successfully.
It has even helped one of our clients achieve a remarkable 73-pound weight loss.
It is the powerful skill of decision-making and taking swift action.
If you're tired of feeling stuck or overwhelmed on your weight loss journey, this episode will be a game-changer for you. Learn the practical strategies to beat analysis paralysis and overcome the fear of failure.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
In this week’s episode, I talk about a topic that has been under debate for many decades.
Contrary to what you may have been told, dieting is not the solution but the problem itself.
Dieting is, in fact, associated with weight gain.
When you start a traditional dieting program, there are many potential negative consequences that are not often advertised when you join. Restrictive diets can trigger disordered eating patterns, a negative relationship with food that could take years to heal, decreases in energy levels, and much more.
It's time to shift the focus away from the scale and traditional diets.
Listen now to hear about the science on dieting's adverse effects on physical and mental well-being, and learn the approaches that will actually lead to sustainable weight loss.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
References:
- Neumark-Sztainer D, Wall M, Haines J, Story M, Eisenberg ME. Why does dieting predict weight gain in adolescents? Findings from project EAT-II: a 5-year longitudinal study. J Am Diet Assoc. 2007 Mar;107(3):448-55. doi: 10.1016/j.jada.2006.12.013. PMID: 17324664.
- Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg M. Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare 5 years later? J Am Diet Assoc. 2006 Apr;106(4):559-68. doi: 10.1016/j.jada.2006.01.003. PMID: 16567152.
- Lowe MR, Doshi SD, Katterman SN, Feig EH. Dieting and restrained eating as prospective predictors of weight gain. Front Psychol. 2013 Sep 2;4:577. doi: 10.3389/fpsyg.2013.00577. PMID: 24032024; PMCID: PMC3759019.
- Dulloo AG, Jacquet J, Montani JP, Schutz Y. How dieting makes the lean fatter: from a perspective of body composition autoregulation through adipostats and proteinstats awaiting discovery. Obes Rev. 2015 Feb;16 Suppl 1:25-35. doi: 10.1111/obr.12253. PMID: 25614201.
When it comes to our health goals, one of the most significant obstacles is continuing to feel motivated. The longer we wait for motivation to come, the higher our resistance is and the harder it becomes to take action again.
Getting started is easy, the challenges arise when life stressors inevitably get in the way. That is why in this podcast episode, we are answering a popular listener question – how to break free of a rut when you are feeling stuck.
The practical strategies in this episode will help you build your personal toolbox to address low motivation faster, so you can achieve your goals.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
What if I told you that quitting can also be a positive thing?
It can actually be an empowering choice to let go of what no longer serves our purpose or aligns with our values.
When it comes to dieting, quitting what isn’t working can be a positive step toward pursuing a healthier and more sustainable approach. It doesn't mean giving up on our health goals. It means letting go of harmful practices and adopting ones that truly honour our bodies.
Don't miss out on this enlightening episode that will revolutionize the way you approach your goals and inspire you to embrace the power of quitting for a healthier, happier you. Tune in now and unlock a fresh perspective on your weight loss journey.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
Have you ever caught yourself saying “I know how to lose weight, I just can't keep it off or be consistent”?
If you have tried many different diets, you have likely experienced short-term programs that you can't wait to stop, so you can go back to living. However, putting your life on hold for the diet, is setting you up to inevitably put the diet on hold or stop altogether, in order to live your life.
As part of our 'Your Questions Answered' series, we delve into exactly how to keep the weight off for good once you’ve lost it.
In this highly anticipated podcast episode, we are focusing on practical strategies and the diverse factors that have been proven in studies to help long-term maintainers on their weight journey. The answers may be more surprising than you think.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
What is the ideal human diet?
In the ever-evolving landscape of weight loss and nutrition, it's easy to get caught up in the pursuit of an ideal human diet. We search for the perfect combination of foods, hoping to unlock the secret to weight loss. However, most of us already know the basics of nutrition and what is considered “healthy”.
In our pursuit for weight loss, we may forget that our bodies are vessels that deserve love and care. True well-being encompasses our entire lifestyle as a whole, including mindset, self compassion, sleep, and so much more.
If you're tired of chasing the perfect diet and ready to approach your well-being from a holistic perspective, this episode is for you.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
In this episode, we have a special guest, Marilyn, who shares her inspiring story of achieving an 85-pound weight loss without dieting. Marilyn opens up about her struggles and mindset before starting Best Weight, expressing her doubts and fears about “yet another program”. She highlights the unique aspects of Best Weight that made a significant difference for her and have helped her realize that her path is very different this time.
Marilyn emphasizes the importance of receiving accurate information and learning effective tools. She mentions how she relied less on random internet searches and focused on the program's science-backed knowledge and brain-based techniques.
By adopting a new mindset and approach, Marilyn discovered she no longer sees certain foods as "bad" and avoids shame and deprivation. Instead, she enjoys treats mindfully and without guilt, savouring the experience. This change in perspective allowed her to lose 85 pounds so far and find peace with food.
Join us in this episode to hear Marilyn’s journey and learn how sustainable weight loss is possible without extreme diets or deprivation. Discover the transformative effects of accurate information, cognitive-behavioral therapy skills, and self-compassion in achieving long-lasting results.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
Isn’t it interesting that we tend to be great at showing up for our work or social commitments, but not our own commitments to ourselves?
Just like in relationships, constantly letting ourselves down will erode trust and confidence, hindering personal growth.
Today's listener question hits close to home: "Why is it so hard to keep promises to yourself?" I explore the deep-rooted reasons behind this common struggle and share strategies to reclaim your integrity and self-trust.
You'll discover the power of radical honesty and extreme ownership in transforming your life. We explore the power of realistic goal-setting and celebrating 1% upgrades for achievable success.
As we navigate this journey together, we'll uncover the impact of broken promises on our self-esteem and confidence, particularly in relation to weight loss. I'll challenge conventional dieting approaches and guide you towards a more compassionate and sustainable path to success.
Join me as we break the patterns that have held us back, and instead, forge a new path towards honoring our commitments and achieving our goals. Together, we'll create a foundation of trust and authenticity, leading to a healthier, more fulfilled life beyond the scale.
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
Stop giving away your power and personal ownership to weight loss programs (including mine!). “If I follow this program, then I'll get results” or “How is this program going to create weight loss for me?” And that's exactly what diet culture promotes. It tells you that if you follow a set of food rules perfectly, you will lose X amount of weight.
The reality is, it does not feel good for any human being to have to live by someone else's externally imposed rules or value system. We will only live empowered and successful lives when we take full ownership for our actions and results.
In today’s episode, I want to walk you through five of the best mindset shifts that will help you maximize success from any coaching program, without depending on external things to validate you.
Tune in now to find out how you can take back the power and be the hero in your life.
P.S. If any part of this podcast has had an impact in your life, please leave me a review on Apple Podcasts, so we can help more women ditch dieting for good!
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
While most of us understand the benefits of physical activity, the burnout culture by which we are surrounded often means we struggle to implement the habits we know will serve us well.
This week’s special podcast guest, Dr. Tina McInnes, witnessed the severe impact of people not making health a priority when she worked as an Internist. Realizing that she was giving people a lot of medication for what was largely preventable disease, she began focusing her attention on the effects of exercise and nutrition on health.
In this episode, we learn how to reflect on the mindset and habits that have shaped us, so that we can finally align our behaviour with our goals.
References
Atomic Habits by James Clear
Scaredy Squirrel by Mélanie Watt
Connect with Tina:
Visit Tina’s website
Follow her on Instagram
Follow her on Facebook
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WORK WITH ME
Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
For those who experience binging or compulsive eating, the accompanying feelings of shame, hopelessness, and a complete loss of control, are very familiar. Whether you suffer from binge eating disorder (BED) or behaviours associated with it, what is crucial is that we start to normalize how common this problem is.
That’s why today, I am opening up about my own struggles with binge eating in the past, and reflecting on the pivotal moments that led me towards healing and freedom.
Join me as I shed light on the often misunderstood world of binge eating and provide guidance to those seeking their own path to recovery and a happier relationship with food, body, and self.
References
Episode 44. What is Binge Eating Disorder? With Julie Mai RD
Episode 45. CBT for Binge Eating Disorder (Recover Strong Program)
Client Success Stories:
Episode 41. Recovering from Binge Eating Disorder with Dearbhla
Episode 43. Client Spotlight: "I'm worth it" with Sharon R.
Episode 48: Freedom from Binge Eating Disorder with Amanda Rampersaud
Episode 66. Sancia’s Story: From Daily Binges to Complete Remission from BED
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Best Weight for Women - https://www.sashahighmd.com/bestweight
Recover Strong for Binge Eating - https://www.sashahighmd.com/bed
Weight Loss for Men - https://www.sashahighmd.com/mens-weight-loss-coaching
Today’s guest, Fatimah Khan, is a 28-year old pharmacy school graduate who began struggling with her weight in middle school. Experiences of weight shaming during childhood led to challenges with body image, insecurity and self-worth. Despite many other life successes and accomplishments, thoughts about her weight always loomed in the back of her mind.
Like so many women, Fatimah thought she knew what to do. She researched eating plans, diets, and exercise programs. She spent so much time and energy on trying to lose weight, but with minimal success, which ultimately led to frustration and disappointment.
When Fatimah joined Best Weight, she discovered the missing piece: Thought Work. She didn’t realize how much self-loathing was impacting her ability to care for herself and make healthy food choices to honour her body. As she began to use the Thought Model and rewrite her story, Fatimah discovered that she had been using food for emotional numbing and self-soothing. Once she got to the root of what was driving her overeating, weight loss came easily and without restriction.
Fatimah is now on a path of realization, self-love and compassion. She has successfully lost weight, regulated abnormal menstrual cycles, gained confidence and knows she’s “got her own back”. Listen as Fatimah shares how she has achieved peace with food and peace with her body by learning the power of Mind Management.
If you’re struggling with losing weight, and deal with a lot of negative self-talk, we’d love to support you inside our coaching program Best Weight. Best Weight is a physician-led coaching program that uncovers the root issues behind emotional eating and overeating, while empowering women with brain-based solutions for sustainable weight loss.
There is hope. We have a spot ready for you. Check out the link in my Bio for more info.
If you do really well for a few weeks or even a couple months, but then struggle to stay motivated to lose weight, this episode is for you.
Low Motivation is a BELIEF deficit. It is a lack of belief in yourself, in the process, or in the possibility.
We’ll cover the 6 Success Factors that will help address your belief deficit you when you’re feeling demotivated and need to get into action:
- Renew your mind: podcasts, books, memos (borrow belief from others)
- Find a coach or a mentor
- Review your why and celebrate the process
- Engage in a supportive community
- Get outside and move
- Take your next best or easiest step (action precedes motivation)
I want to invite you to my upcoming free training on December 4th, 2022 at 8pm EST. I’m hosting a free Masterclass called Stop Overeating So You Can Lose Weight for Good. I’ll teach you how overeating is NOT your fault, how our brains drive overeating, and then what you can do about it.
Register for free at www.highmetabolicclinic.com/masterclass
Learn about our Recover Strong program for Binge Eating Disorder. This coaching program is available across Canada and uses CBT for eating disorders to effectively treat Binge Eating Disorder in just 10 short weeks. Recover Strong is led by Julie Mai, RD and Certified Life Coach. Julie gives details on what is covered in Recover Strong and what one can expect going through this program for BED recovery.
If you want help getting control over your binges and putting Binge Eating Disorder into remission, Recover Strong is currently open for enrolment → https://www.highmetabolicclinic.com/bed
In today's Episode, I'm joined by Julie Mai RD and Binge Eating Disorder Coach. We discuss the diagnosis of Binge Eating Disorder, how to differentiate it from Compulsive Overeating Behaviours, and how to get the right support. If you have struggled with Bingeing and Restricting, or just eating too much, and you're wondering if you may have disordered eating behaviours - this episode will help bring clarity.
If you're listening and realize you do have Binge Eating Disorder, then Recover Strong is the program for you. It's our 10-week CBT-based coaching program for women across Canada who want to put Binge Eating Disorder into remission once and for all. https://www.highmetabolicclinic.com/bed
In today's episode, I interview Sharon R. about her experience overcoming Binge Eating Disorder. Like many women, Sharon came to us with a hyper-focus on the scale. She had been dieting since she was 11 years old. What she didn't realize is that she had Binge Eating Disorder - and the restrictive dieting was only making things worse.
Sharon recently completed Recover Strong (our BED recovery program) and is no longer caught in the binge-restrict cycle. She describes realizing for the first time "I'm worth it" and how doing the inner work is what she really needed to be happy in her life. Sharon talks about her journey to body acceptance and that if she never loses another pound, she has learned that she can still be happy.
Binge Eating Disorder is treatable. If you're struggling, then I invite you to join Recover Strong. We are now open for enrolment and available to women across Canada. www.highmetabolicclinic.com/bed
If you are fixated on achieving a specific number on the scale, then I want you to listen to today’s episode because I’m going to tell you why setting a goal weight is actually hindering you from keeping the weight off for good.
Goal setting is great. I just want you to set the right goals.
And the scale is not the right one.
In today’s episode, I outline 4 reasons why picking a weight goal isn’t helpful, and may in fact be hindering you from keeping the weight off for good:
1) It perpetuates the myth that you can just choose any number that you think is reasonable and manipulate your body to get there.
2) It creates a false belief that there is an endpost.
3) It primes you for bad decision making and panicky actions.
4) It forgets to celebrate the process.
Then I’ll share with you a better way….
In today's episode of the High on Life podcast, I'm speaking with our client Dearbhla who recently completed our Recover Strong treatment program for Binge Eating Disorder.
Like so many women, Dearbhla didn't even know she had an eating disorder before coming to us. She just wanted to lose weight.
She knew she struggled with bingeing every evening, but she thought it was just her fault. That she had a willpower issue or character flaw.
When we diagnosed her with Binge Eating Disorder, everything finally made sense and she was able to get the real help she needed. Instead of searching for diet after diet, which only resulted in more restriction and more bingeing, she was able to find freedom around food (even her "fear food" - chips!), learn to accept her body instead of hate it, and feel confident that she knows how to prevent and if necessary, recover, from binges.
I so appreciate Dearbhla having the courage to share with us because Binge Eating Disorder is highly stigmatized and under-recognized as a real medical diagnosis.
If you listen and this podcast resonates with you, or if you have a diagnosis of Binge Eating Disorder but haven't been able to get the help you need, then Recover Strong is for you. Recover Strong is a coaching program available to clients across Canada. Join our waitlist at www.highmetabolicclinic.com/bed. We look forward to seeing you Recover Strong.
“I know what to eat.. why can’t I stick to it!”
Most people understand what healthy food is. Many of our clients extensive knowledge on what to eat (they’ve done alllll the diets!), the problem is that they’re just not sticking with their plan. In today’s episode, Tedi shares the top 3 mistakes people make that can derail you from losing weight for good. These patterns are very engraved by diet culture.
- Going all in (having the all-or-nothing mentality)
- Focusing too much on the scale to define success
- Failing to catch your patterns
We talk about some practical solutions to each of these pitfalls to help you find a sustainable eating plan that you can stick with in the long run!
Tedi Nikova is a Registered Dietitian working at the High Metabolic Clinic as one of the Dietitians and Coaches in our Best Weight Program. She is passionate about helping women heal their relationship with food and manage emotional eating behaviours. Follow her on instagram @tedinikova_rd
Large social events make me super anxious. Can you relate? I get a knot in my chest, my heart pounds... in the past, I used to avoid social events. But this also meant missing out on opportunities for connection and networking.
So I've been actively working on processing my social anxiety and today I'm sharing that process with you.
If you've held yourself back because of insecurity, or struggled with social anxiety that has prevented you from putting yourself out there, then this episode is a must-listen. I share 4 steps to overcome social anxiety and bring you into my own experience to help you relate.
We cover:
1) Feeling it all the way through
2) Understanding what thoughts are driving the anxiety
3) Humility brings freedom
4) Increasing your discomfort tolerability
Alright friends, let's all get uncomfortable together!! xo
How to handle eating out... so that you don't feel deprived. In today's episode, Tedi and I talk about some strategies for eating out and socializing with friends/family. We discuss managing your mind to avoid deprivation, indulging when it's worth it, and how to handle food pushers.
Guess what? Being healthy doesn’t mean you have to eat dry chicken breast and steamed broccoli all the time. Healthy doesn’t have to be boring! In fact, we encourage you to enjoy your eating plan so that you actually stick with it.
How do you handle that pushy family member who just insists you eat a slice of their homemade pie? First off, never tell them “I’m on a diet”! That just invites commentary. Tedi shares some simple strategies so that you don’t need to worry about “offending” Aunt Millie.
You don't want to miss this episode as you prepare for summer social events!
I’m going through a process of major life transition right now as I reconsider everything in my life and re-decide on purpose what I want my life to look like.
It’s uncomfortable.
It’s terrifying.
And it’s crazy exciting.
In this episode, I share my process for thriving in a major life transition and how to move from Lots of transition in the past 5 years
Left hospital
Started HMC
Pivoted to virtual medicine/online program
I’m good at change, constantly transitioning – expecting more of myself and for myself
Not from a place of discontentment in my life – because I actually think my life is wonderful and fun and amazing – more from a place of – what else is possible?
Currently going through another major life transition – personal, in the middle of it, re-evaluating our priorities and questioning societal norms of how we raise children, what life is supposed to look like, how much we’re supposed to work etc.
Taking Reinvention class with teacher Brooke
- Questioning everything
- Burn everything down – re-decide on purpose what we want life to look like
- Going through this process
- Big work and personal transitions
How to know if you need to make a transition in your life
- Shift to re-align with your values
- Something is off
- Feel dissatisfied, out of integrity
Craig Groeschel – “The difference between the values you embrace and how you spend your time equals the frustration that you feel.”
Initial motivation for a life transition is often to relieve pain.
- Some people never make the transition
- Because change is scary for a lot of people
- A lot of people will live with the pain because it’s familiar, rather than embracing the change because it’s unfamiliar and scary
Andrew Moss
"I was running away from being overweight - I wasn't running toward being healthy. And now that I'm not at a dangerous weight, I don't have that fear driving me forward. I'm kinda figuring out what I want to run towards."
"I've found new motivation. I was falling apart before because the fear was gone. Now I'm really seeing physical gains. My personality has changed - I didn't notice until other people started commenting. My sense of humour has become less self-deprecating, now more self-congratulatory. People have commented I'm way more confident. And it's true - I feel myself in a different light. I can say - this is awesome! Looking at myself in the mirror has given me 100x more motivation than I had before. It also brought more motivation for the food that I'm eating. Before I was stumbling and then stumbling again - now I'm just running. I'll expose myself to triggers [fear foods] and I have motivation NOT to buy the chocolate bar at the gas station - it's a whole new phase."
Reinvention class
Most of us look at life transition as moving from option a, to option b or c, like a multiple choice. What if you had a blank canvas. What if you could truly question everything you’ve always thought was status quo, and create something totally new in your life?
- Looking at my life
- How I grew up
- Good home, good schools, lots of extracurriculars, straight into university, straight into working, travel
- Moving to another country
- Taking a year off to do something totally different like travel or experience another culture
- Questioning BELIEFS
- Our kids need to be in school.
- Our kids need to be in one place for stability.
- Where we live, the friends we spend time with, questioning all of it
Deciding on purpose
What do we want our life to look like
If we can totally recreate it
What is the vision?
A lot of you don’t allow yourself to dream because when you do you get confronted with all your limiting beliefs. Enter into the HOW
Most people think immediately of the HOW and then talk themselves out of it (too far to go, too many steps, too different from what they’re familiar with)
- That’s too hard
- That’s impossible
- How could I ever do that
- I have a job, I have a house, I have a mortgage, I have this much debt, I have three children, …. And therefore I can’t.
How can I possibly lose 50 lbs for ever (when I’ve regained every single time before)?
How could I possibly make a million dollars?
Problem with focusing too much on the HOW without establishing the WHY is that when your initial HOW steps don’t work, you’ll think that means it’s not possible and give up.
You’ll only figure out the HOW by DOING.
Make 10 million dollars
Donate 1 million dollars to fight child sex trafficking
Help 10 thousand women and inspire hundreds of thousands of people to think bigger, dream bigger and live bigger
Live and work from anywhere in the world
Work only 3 days a week
Complete a triathlon
How am I going to get there
I don’t know!
I’ll let you know when I’ve done it.
I’m not focusing on the HOW. My brain will have a conundrum.
I’m focusing on the WHAT and the WHY and then the RIGHT NOW.
What I’m proposing in the transition is to create the WHAT and the WHY – if you can create ANYTHING with your blank canvas, letting go of the multiple choice options.
And then you decide to believe it IS possible, you just haven’t figured out the HOW yet. And then you just start walking out the HOW.
What that looks like
- Taking one step
- Exploring: what if it’s possible, what step would I take next if I believed this was possible for me?
Creating a New Identity
Eg. people try to change their actions but don’t change their identity
This is why they revert back
Eg. of client core beliefs: “I have to take care of everyone else before I look after myself. I’m not the priority.”
How do you picture your life in 1 year?
"I would like to be wearing what I love to wear. I wake up early in the morning, get outside. I would want my plate to be colourful, and eating vegetables and meet someone. Genuinely be active and training for a marathon"
Conclusion
Transition can sometimes stem from pain or dissatisfaction
But to thrive in transition, the motivation needs to evolve from escaping pain to embracing what’s possible
Growth requires discomfort and a willingness to feel fear and uncertainty
Allow yourself to dream outside of the multiple choice options
What if anything was possible?
Focus on the WHY and the WHAT – you’ll figure out the HOW by doing.
Taking those little steps each day, making mistakes, picking yourself back up and doing.
The question that everyone is wondering: what diet is best for weight loss?
We discuss the fact that the best eating plan for you is the one that is going to be sustainable for the rest of your life. That’s going to require learning some behavioural tools, like flexible restraint, planning in advance, knowing your high risk time, urge surfing…. But if you’re still trying to figure out whether it’s keto, or paleo, or Whole30, or vegetarian, then you’re looking in the wrong place!
Tedi takes us through the 3 layers of the appetite system and how to formulate an eating plan that helps to balance out hormones and neurotransmitters. What does that mean for you? Feeling more full, having more energy, and experiencing fewer food cravings. Win!
We talk about the low carb movement and the dieting mindset that “carbs are bad”. Where this belief comes from and how we evolved from the low fat movement. We break down the science behind the effect of carbs on your body and how to appropriately include them in your eating plan.
Finally, we discuss the differences and similarities between eating for weight loss and maintenance, and how to ensure that you lost weight for the last time.
Tedi Nikova is a Registered Dietitian working at the High Metabolic Clinic as one of the Dietitians and Coaches in our Best Weight Program. She is passionate about helping women heal their relationship with food and manage emotional eating behaviours. Follow her on instagram @tedinikova_rd
So many people approach weight loss from a place of self-shaming and berating. Stop it! It doesn’t work. In today’s episode I teach you how to move away from shame and punishment, toward self-love and wellness.
There’s a bible verse that says it’s God’s kindness that leads to repentance. It’s the same with habit change – it’s love that motivates change, not hate.
Love compels, and sounds like: come on, you can do better, you’re made for more, you’ve got this, I believe in you, keep going.
Guilt and shame sound like: what the heck is wrong with you, how could you let yourself get like this, why can’t you get it together?
Those kinds of questions produce terrible answers. And here’s the thing: the quality of your life is determined by the quality of the questions you ask yourself.
Listen to this week’s episode to learn how to
- Get curious with your self-talk
- Focus forward – and ask better questions
- Make a commitment to stop bullying yourself
- Enjoy your weight loss journey
Ladies, we want to help you. Reach out to us at www.highmetabolicclinic.com to join the amazing women in our Best Weight Program who are learning to love themselves fully and honour their bodies in the best way possible!
*Our services are currently available in Ontario, Nova Scotia and Newfoundland. However we are expanding globally within the next year so be sure to get on our waiting list!
Urges and cravings are one of the most bothersome parts of weight loss. An urge is a strong desire or impulse. In today’s episode I’m going to teach you how to allow an urge, how to feel it all the way through, without needing to give in to it by eating.
If you’ve ever felt powerless in the face of urges or cravings, then this episode is for you. If not giving in to an urge feels tense and anxiety-provoking, then this episode is for you.
I’ll teach you how to observe your urges, without fighting against them. You’ll discover how to embrace the discomfort of the urge as it passes through and dissipates through a process called Urge Surfing.
This is the life-changing work that takes you beyond deprivation and white-knuckling and fearing the day that your willpower runs out... I want this for you. I want you to learn this because it means you never have to diet for another day in our life.
If you’ve been on the fence about joining our Best Weight Program, today is your day. You’ll learn powerful strategies like this one that will equip you to lose weight for the last time. Go to www.highmetabolicclinic.com/bwp and let’s do this.
Weight bias in Medicine.
It’s far more common than it should be.
I believe that as a medical community we need to be better and do better for our patients when it comes to conversations around weight, wellness and the medical condition called obesity.
In this panel discussion, I am joined by 3 lovely clients of mine who share their experiences of bias from their doctors. We talk about the impact of bias on their healthcare, how they felt in response to the stigmatization, and their own internalized sense of failure.
This episode covers practical suggestions for healthcare providers on how to initiate a conversation about weight, what language is most acceptable when discussing weight, and how to empathize and offer meaningful support beyond recommending “you should lose weight”.
This episode is a must-listen for any and all healthcare practitioners who want to become more empathetic and informed providers for people living in larger bodies. Please share widely!
We disempower ourselves by indulging in thoughts that rob of us control in our lives and relinquish our power to our circumstances. It all start at the level of our internal narrative.
In today’s episode of the High on Life podcast, I share four disempowering little phrases that you’re likely so accustomed to hearing, you don’t even recognize their impact.
- I don’t know (What if you DID know?)
- I’m confused (Confusion is an excuse to remain in inaction)
- I’m too ____ (What are you using to disqualify yourself?)
- I’m so busy/overwhelmed (Drop this “badge of honour!”)
This episode is about taking back your personal power. It’s about taking ownership over our choices and our possibilities.
Ever wondered what life is like after bariatric surgery?
In today’s podcast, I interview my client Hailey, who is 1-year out from gastric bypass surgery.
Hailey is 31-years old and works in the tech sector. She lives in small town Ontario with her fiancé and is planning on getting married this summer. She describes herself as “always a chubby kid who struggled with weight and tried every diet possible”. Her decision to undergo gastric bypass was one of her best decisions ever and has significantly changed her life for the better.
Hailey shares how and why she arrived at the decision to undergo surgery, some surprising differences in her life now that she has lost so much weight, and her plan to maintain the weight loss longterm through support, support, support!
Please share if you have a friend or family member who may be considering bariatric surgery.
Perfectionism, or all-or-nothing, keeps you in inaction.
In today’s episode, I break down how perfectionism is getting in the way of weight loss success and how to move forward with 1% increments of growth to yield a longterm compounding return.
Small investments into your health, reap longterm great benefit. So what’s getting in the way?
We discuss 3 signs of perfectionism:
- “I should” statements
- All-or-nothing thinking
- Quitting when you go off plan
I share some practical and thoughtful steps to drop perfectionism, and move forward with incremental action to achieve the life and weight loss results you want.
Have a listen to the episode to start implementing in your life today. xo
If you’ve ever overeaten – this episode is for you!
I teach you 4 practical steps to recover from an overeating episode so you can kick yourself out of the beating yourself up afterward and the restriction that too often follows a binge.
- Notice the story
- Resist the urge to restrict
- Focus on self-care
- Re-write your story moving forward
By applying these 4 steps, you’ll learn to catch yourself and recover quickly to avoid the downward spiral. You’ll develop a relationship with yourself that’s peaceful and supportive, where you know you’ve got your own back.
If you want help to stop overeating, lose weight for the last time and not have to do another diet for the rest of your life – you need to get in touch with us today at www.highmetabolicclinic.com.
In today’s episode of the High on Life podcast, I interview Kelly Barrett, a client who has been working with our team for the past year. Kelly is a 56-year old manager and law clerk for a mid-sized law firm. She loves to golf, ski, hike and travel. She describes her history of growing up as an overweight child and learning to self-soothe with food in the midst of a turbulent home environment. She tried diet after diet, sometimes losing up to 75 lbs, only to regain it back again.
Kelly found our program after considering bariatric surgery and going through the entire consultation process – only to back out of surgery at the last minute when she realized that she what she really needed was to deal with the underlying emotional drivers that were causing her to overeat.
Over the past year, Kelly has successfully healed her relationship with herself, so that she is no longer beating herself up and riddled with guilt about “falling off the wagon”. She has found peace with her body and with food. Instead of turning to food for emotional comfort, she has discovered the power of journaling and compassionate self-reflection. Kelly has discovered new confidence in herself, healed her self-concept and lost over 52 lbs and counting.
We hope that this episode provides hope for women who might find themselves in the position where Kelly was a year ago – having been failed by diet after diet.
Peace with your body and with food is completely possible. If you are a woman in Ontario, Nova Scotia or Newfoundland who is ready to quit dieting and lose weight for good, come join us at www.highmetabolicclinic.com/bwp. We look forward to seeing you thrive!
Quotes from Kelly:
"I feel confident. I've taken the power back. Food no longer controls me."
"I've been tracking my food, I've been tracking my thoughts. If my mood isn't really great, I've been very present, in the moment... I'm not hung up on weighing myself either, I used to be neurotic about that."
In this episode of the High on Life Podcast, I give you a rundown of the Best Weight Program and what really happens on the inside. This episode is for anyone who is thinking of joining the Best Weight program. This episode will answer most of your questions and help you make an informed decision before joining our community of empowered women.
I breakdown the program into 6 components and how we deliver on our mission statement to empower you with the medicine and the mindset to stop stress and emotional eating, lose weight for the last time, and thrive in your life. You will see that this is the best place for you to be if you want to lose weight without punishment, and achieve peace with your body and with food.
I’ll take you behind the scene to talk about:
- Weekly coaching calls
- Professional dietary guidance
- Medical supervision and management
- Community and accountability
- Education through our Members Only Portal
- Fitness and movement
If you are done with dieting and you need helping losing weight for good, you need to join our Best Weight Program. Listen to this episode for an appreciation gift and link to join now!
In today’s episode I walk you through my evolution as an internist, turned obesity medicine physician, turned weight loss coach and how my growth has allowed me to deliver the highest level of care to our clients now.
I explain why I believe coaching is integral in helping women with compulsive overeating tendencies and achieve longterm weight loss, when combined with medical supervision and dietary support.
In 2022, I identify equally as a Weight Loss Coach and as an Obesity Physician. But it is most definitely my coaching skills that make me an excellent obesity physician. In this evolution, our Best Weight Program has come to the point where we confidently deliver on our promise to empower you with the Medicine and the Mindset to stop stress and emotional eating, lose weight for the last time, and thrive in your life.
If you’re not a client yet, but you know you need to be, you know it’s your turn to get off the diet train and the beating yourself up for not following the plan perfectly, and feelings of guilt and deprivation and all of that… if you want to work with me to put an end to all of the AND learn to love yourself, AND actually lose weight, AND join an empowering community of women – you need to go over to my website and book a call with us to get started www.highmetabolicclinic.com.
Talk to you soon!
On today’s episode I am joined by Dr. Alicia Shelly, who is a Board Certified Internal Medicine/Obesity Medicine physician based in Atlanta, Georgia. She is the the host of a weekly podcast & Youtube channel entitled Back on Track: Overcoming Weight Regain.
Dr. Shelly has personally walked the walk. She had bariatric surgery in 2015 and had significant weight loss, only to regain over 40 lbs in a short time span. She talks about her experience and how she got herself back on track.
We discussed:
- The causes of weight regain
- Weight regain after bariatric surgery
- The mindset and limiting beliefs that many people develop after regaining weight (and how to change that negative thinking!)
- Some marathon and running tips thrown in the mix!
You can follow Dr. Shelly’s marathon and triathlon training on Instagram @drshellymd.
Have you ever wondered if bariatric surgery (weight loss surgery) is for you?
Or maybe you know someone who had bariatric surgery and you secretly think “that’s cheating”.
There are so many misconceptions about bariatric surgery:
- It’s cheating
- You only do that if you’ve “failed”
- It’s really dangerous
- It just gives you a smaller stomach
I wanted to clear up those misconceptions and help you understand the role of bariatric surgery in the effective management of obesity in today’s podcast episode.
We’ll cover:
- Who qualifies for bariatric surgery (and who doesn’t)
- Types of bariatric surgery
- How bariatric surgery achieves weight loss
- Potential risks of bariatric surgery
- What contributes to weight regain after surgery
Remember – if you have more questions or want more information about bariatric surgery options, be sure to speak to your own healthcare provider.
Have you “fallen off the wagon”? Are you having trouble getting back on?
What if I told you there was no wagon. Just life – messy, imperfect, full of ups and downs life.
The idea that there is a wagon that you’re either on or off stems from perfectionistic, all-or-nothing thinking, and it isn’t serving you.
In today’s episode of the High on Life podcast, I share 4 steps that you can take when you’ve “fallen off” the imaginary wagon, to keep you moving forward in your weight loss and wellness journey.
We cover:
- All-or-nothing mentality
- Dropping the guilt and self-judgment
- Asking yourself better questions
- Failing forward
- Setting more realistic goals
- The 1% growth principle
Be sure to follow me on Instagram and Youtube also!
If you’re in Ontario, Nova Scotia or Newfoundland, contact us now to set up your free consultation to achieve your best weight, best health and best life.
Today’s episode of the podcast is Part 2 of my two-part series called Creating Your Breakthrough Year in 2022. Together, we create your new identity and action steps to have your best year yet!
I again want to invite you to grab a pen and paper and write down your own goals, beliefs and reflections. You can download the Workbook here.
“Goals that are not written down are just wishes.”
Setting goals is important to:
- Give your brain direction and supervision
- Focus your brain
- Create your future, instead of just re-doing your past
As Tony Robbins says: “Where your focus goes, your energy flows.”
To create breakthrough and level up to the next level in your life – requires you to create a new future that you haven’t yet created, which means you need to become a different person.
What are the daily thoughts that pop up that are you holding you back from achieving the results?
- I’m not good enough
- I don’t matter anyway
- I’m too old, I’m too far gone
- I don’t have time
- I’m too busy
We tell ourselves our old stories of limitation (we practice these thoughts so much), they become WHO we are. They become us. We’re trying to achieve the goals that we want in our life, but we’re still being the version of us that says those things and thinks those things… and there’s an incongruency.
Your actions will play out your identity. And your identity is shaped by your thinking.
You need to change your story, so you can change your life.
If you want to achieve all that you want, who do you have to be?
Today’s episode is part 1 of a 2-part series about Creating Your Breakthrough Year in 2022. You get to create – that means you get to intentionally craft and design what you want your life to look like. Do you believe that?
Some of you who have already disqualified yourselves. Perhaps you’re thinking: “I’m too old”, “I don’t have enough money”, “I’m too busy”, “I can’t because…”
Whatever your reason is – you get to decide right now. Do you want to keep defending your limiting beliefs? Or do you want to take ownership and decide that you can absolutely create the life you want despite and perhaps even because of your self-perceived limitations.
Your only limitation is what you believe to be possible. Because you are the person who builds or tears down your ceiling.
Here’s the thing: what got you here to where you are today – is not going to get you to where you want to go. It just isn’t, because if it was going to – you’d be there already. So to achieve new goals, to create your breakthrough in 2022, you need to grow into the next level of yourself.
In Part 1, we look back at 2021 and take an inventory of what worked, what didn’t, what are the lessons you can learn… Then in Part 2, on the next episode, we’ll go over creating your new identity for 2022 so that you can live into the new you.
You can download the accompanying Workbook here.
In this week’s episode of the podcast, we hear from Jennifer N. An inspirational client who has been with the High Metabolic Clinic for over 2 years, has lost over 100 lbs and maintained it, and overcome binge eating.
We talk about:
- Her initial reluctance to accept that her weight issues were not about the food or finding the right diet
- It was about getting to the root of why she was overeating in the first place
- Her successful 100 lbs weight loss and how she has maintained that for nearly 2 years
- Her journey of self discovery and Thought Work to get to the root of her decades-long struggle with her body and eating behaviours
Jennifer is a working professional mother of two. Professionally, she holds a government position in disability management. She is active in her community, volunteering for a variety of community groups. She is kept quite busy with her two children and menagerie of pets. Jennifer is fueled by caffeine, books and humor.
We all know we should sleep more… But somehow it just doesn’t seem all thaaaaat important at 10pm when you have emails to catch up on, Instagram Reels to peruse, or Netflix to binge.
What’s the deal? Why is sleep important and how can we get better at it?
In this week’s episode of the High on Life podcast, I interview Dr. Funke Afolabi-Brown, assistant professor of pediatrics, board-certified pediatric pulmonologist and sleep medicine physician. She helps children sleep better and breathe better and by extension, she helps improve the sleep of their parents.
In addition to teaching and seeing patients, Dr. Brown is a speaker and writer and the founder of Restful Sleep MD
She is passionate about educating and empowering busy women and their children on the importance of prioritizing sleep to achieve their optimal health and live to their fullest potential.
What we cover:
- Effect of poor sleep on general and metabolic health
- Strategies and mindset to prioritize sleep
- Does not dreaming mean you aren’t getting deep sleep?
- How to overcome Revenge Bedtime Procrastination
- The importance of routine and consistency
You can find Dr. Brown at www.restfulsleepmd.com/ and on Instagram @restfulsleepMD
Listen in to my interview with Dr. Ali Zentner, Obesity Medicine Physician and Medical Director of the Revolution Medical Clinic in Vancouver.
In this episode, we talk about:
- The history of obesity medicine in Canada
- The origins of weight bias and fat shaming
- The need to come up with new language around obesity, “adiposity”, “weight loss”
- What we can do to recognize our own bias
Dr. Zentner is one of the pioneers in the field of Obesity Medicine in Canada and a strong voice for patient advocacy and ending fat-shaming.
Dr. Zentner completed medical school at McMaster University, then Internal Medicine Residency with an extra year of Cardiology training at the University of Calgary. She is a Diplomat of the American Board of Obesity Medicine. Dr. Zentner founded the Southern Alberta Obesity Clinic in 2001. In 2004, she moved to Vancouver and established her own community based practice in West Vancouver focusing on obesity and cardiometabolic risk management. She has become a national leader in the field.
In 2015, Dr. Zentner became the Medical Director of the Vancouver Island Bariatric Program and built the program into a multidisciplinary bariatric program which now supervises the bariatric surgeries of over 200 patients annually. After three years as director she moved on to establish a similar bariatric program within Fraser Health region.
Dr. Zentner is the author of the book The Weight Loss Prescription: A Doctor’s Guide to Permanent Weight Reduction and Better Health for Life. (Penguin Canada, 2013).
Dr. Zentner is also an avid runner and triathlete. In 2011 she gave up her car and now commutes everywhere by bicycle or on foot. She can be seen walking the Arbutus Greenway every morning and evening on her way to and from work….. walking all the way.
Check out the video of our conversation at https://youtu.be/6ZnAz6sE7BQ.
Today’s episode of the podcast was inspired by a Facebook thread in a women physician’s Facebook group exploring:
- Is obesity a real disease?
- Does labelling it a disease alleviate or promote fat-shaming?
- What language should we use to describe obesity? Fat person? Larger-bodied?
The bottom line is there really is no consensus. Today’s episode is an effort to piece some thoughts together and to initiate reflection and discussion around a complex issue.
We cover:
- The medical community’s definition of obesity
- Language used to describe adiposity (fat, obese, larger, heavy, obesity, big-bodied)
- The Health At Every Size (HAES) movement
- Body size does not equate to health.
- The root of fat-shaming and how we can all do better
To quote a colleague: instead of focusing on making fat people thinner, we should focus on making all people – thin or fat - healthier.
We all need to stop fat-shaming and just support one another in living our best lives emotionally, mentally, spiritually, and physically.
Join the conversation on my Instagram @sashahighmd and let me know your thoughts!
I believe that each and every one of us is destined to live an abundant, full, rich and meaningful life, a life of influence and impact – where we leave the world a better place.
And yet, this is the exception and not the norm.
So many people live their life on autopilot. Following the status quo. Generally dissatisfied but not sure why. This doesn’t have to be you!
In this week’s episode of the High on Life podcast, I talk about what it means to be great, to live a meaningful life, and how you can break out of the mold to do it too.
Premises we explore:
- The gap between the values you embrace and the actions you take creates the dissatisfaction that you feel.
- Why we talk ourselves out of our own greatness.
- Autopilot living is stagnation. But you were born to evolve into the greatest version of you.
- When you live on purpose, you set higher standards for your life – not in a condemning way of never being enough, but in an inspiring way of asking yourself – I wonder who I can be?
- Don’t work to gain worth. Work because of your worth.
- You need to have vision and you need to know your values (Who do I want to be? What is important to me? And what do I want to do with my life?)
- We reap what we sow. Our actions generate outcomes. What life are you creating for yourself 5 years from now?
Alright friends, go and be great. The world needs you. If this inspired you, please do me a favour and share this podcast with a friend and let’s all be great together.
In this week’s Client Spotlight, I interview Tanya Bender about her journey to finally identify and overcome Food Addiction after a lifelong battle with dieting. She has successfully overcome her history of compulsive overeating to achieve sustainable weight loss by dealing with the root issues of her eating behaviours and food addiction. Tanya describes how she discovered self-respect and love, and is on a mission to share this with others. She is excited to pay it forward, share her truth, struggles, realizations and successes in the hope of helping others jump off the perpetual hamster wheel and finally be free of the excess mental and physical weight.
Tanya describes herself as a creator at heart, who could spend endless hours planning painting projects, remodeling, refinishing, stenciling, displaying outdoor seasonal porch designs, crafting wreath creations and home décor items.
She is a person of faith, a mother to my 9-year-old son and a wife to my husband of 12 years. She prefers to have quality over quantity of friends, and has never been one to have many acquaintances. By nature, she’s a “yes” person and a people pleaser. She has had to reflect much upon this and recognize when this part of myself is doing more self-harm than good.
The beach is her sanctuary and music is her therapy. Her life can be offset, and time-lined against an epic soundtrack. She an avid belt it out (sing) to the steering wheel kind of person. All too often she doesn’t recognize that the windows are see-through! But you know what, SHE DOESN’T CARE!
Tanya can recently add to her bio that she’s an advocate of self-care and the importance of positive self-talk. This last year has been transformative and she has recognized that her story needs to be shared to help others break through the barriers they unknowingly put upon themselves when it comes to overeating, losing weight and most importantly self-respect and love.
Have you ever wondered if it could be your hormones that are making weight loss so difficult?
Have you ever thought – “It’s got to be my thyroid. I just don’t get it. I’m barely eating anything, I’ve exercising 5 days a week. It just doesn’t make any sense that I’m not losing weight.” (Only to have your doctor tell you your thyroid levels are normal) ?
On today’s podcast, I break down exactly which hormones are involved in weight regulation and appetite within your body, and what that means for your weight loss journey.
Because we all know that “calories in, calories out” isn’t working….
- We review ghrelin (the hunger hormone), satiety signals like CCK, PYY, GLP1, the energy barometer leptin, and the famous one: insulin.
- I’ll explain how these signals come together to communicate with your brain and drive appetite, energy balance and your weight.
- We take a look at the three layers of the human appetite system within the brain and what you can do to override ancient, evolutionary biology that is driving your weight gain
Obesity is a complex chronic medical condition, established by our, and influenced by psychology, our food environment, our behaviours, other medical conditions and medications that one may be taking.
But that doesn’t mean you can’t do something about it.
In this episode we talk about Ryan’s history with “diet and exercise”, arriving at an understanding of the physiology of weight dysregulation, and his realization that he is “an emotional eater”. Ryan shares an experience of fat-shaming and how that propelled him forward. He also talks about how he’s learning not to be so hard on himself and how coaching on Thought Work and learning to feel his feelings has helped him not only lose weight, but has improved his marriage and family life too. Ryan was not afraid to be vulnerable, and I know you’re going to love hearing his story and you’re also going to learn some valuable lessons from his experience. Find him on Instagram @beingadadisawesome
In today’s episode, I am inviting you to change your life by changing your beliefs about yourself.
What most people don’t realize, is that when you aren’t doing something you should be doing (or want to be doing), when your actions aren’t there, and you’re not getting the results that you want, it’s because you have underlying thoughts that are derailing you. In very basic terms – you are talking yourself out of your own success.
“I’m just not motivated.”
“I get so discouraged when I don’t see the scale moving and then I give up.”
“What’s the point, I’ll just regain it anyway.”
“I’ll never be good enough.”
We address:
- Why repetitive, negative thoughts are so common
- How to start questioning your beliefs to decide if they’re serving you
- How our beliefs always manifest in our actions (i.e. why we aren’t getting the results we want in our life and weight loss)
- How to create the life you want by developing new, powerful beliefs
Be sure to follow me on Instagram for more daily inspiration! @sashahighmd
The reality is that weight loss comes with some sacrifices. But when you focus on what you’re missing, you miss out on what you’re gaining.
In this episode of the High on Life podcast, Dr. High reviews three negatives of weight loss that you need to embrace:
- Short term sacrifice for long term gain
- Feeling the negative feelings without trying to escape them
- And patience (because it will take longer than expected!)
You’ll learn how to reframe these “negatives” into positives so you can enjoy your weight loss journey and be successful longterm.
In this episode we’ll cover:
- You have to keep your eyes on everything you are gaining – rather than what you are missing out on in the moment.
- “Discipline is choosing what you want most over what you want now.” – Craig Groeschel
- Successful weight loss means making conscious choices about your food and deciding when you’re going to indulge, and when you’re going to practise restraint.
- Everyone emotionally eats.
- To stop emotional eating, you have to feel your feelings instead of escaping them with food.
- Life is 50:50 (50% happy and positive emotions, and 50% sad, disappointed and negative emotions). That is the normal human experience.
- Learning to sit with discomfort is a crucial skill needed to achieve longterm successful weight loss and health.
- Discomfort is the price tag for growth.
- The only problem that food is supposed to solve is physical hunger. When we use food for anything else - it usually does a terrible job and has some negative downstream consequences.
- Weight loss is going to take longer than you expect. Pretty much guaranteed. And that’s okay.
If you’ve been yo-yo dieting and struggling with your weight and you need help to make this process easier and more doable so you can thrive in your life instead of being obsessed with the scale – I’d love to work with you. Go to sashahighmd.com to find out about my clinic or join the wait list for my next coaching program.
On this episode of the High on Life podcast, I’m sharing an interview that I did on the UR Caring Docs podcast with Dr. Tamara Beckford.
In this episode, we cover:
- Most people know what healthy eating is – so why is it so hard to implement?
- We need to go to the root issues of why we don’t follow through
- Diets don’t work – instead they lead to learned helplessness
- When you “fall off the wagon”, you need to train yourself to search for the wins
- Emotional eating has little to do with the actual food. As long as we keep focusing on the food, we’ll miss the actual issues at hand
- Emotional eating is a buffering strategy
- We need to train our brains not to need to escape unpleasant emotions and learn to feel
- Noticing and naming emotions
On today’s episode, I am sharing an interview with Martha McKittrick, Registered Dietitian and PCOS expert. She shares so many nuggets of wisdom on the Nutrition and Lifestyle aspect of PCOS treatment. Today’s episode is full of gold to help women with PCOS. I also just love her energy and passion!
In today’s episode we cover:
- Nutritional guidance for women with PCOS
- The importance of movement in PCOS
- Supplements and their role in PCOS
Martha McKittrick is a Registered Dietitian who has been specializing in PCOS for the past 20 years. Her mission is to spread awareness to health professionals, the lay public, and most importantly women with PCOS. Martha’s coaching uses real food and lifestyle and behavior changes to decrease symptoms of PCOS, help women meet their goals and live their best life.
She is a pioneer in the field of nutrition for PCOS. She wrote two of the first nutrition articles on PCOS published in peer-reviewed journals in 2000 and 2002. Martha has lectured on Diet and PCOS at the PCOSA conferences in NYC, San Diego, Philadelphia and Rye, NY.
In addition to giving presentations to women with PCOS, she also enjoys educating health professionals. She has lectured to the Long Island Dietetic Association, the Florida State Dietetic Association, the Greater New York Dietetic Association, the Westchester Rockland Dietetic Association, the New York State Dietetic Association, Villanova University as well as for several Infertility Medical Conferences.
Martha is on the Health Advisory Board of the PCOS Challenge, and is a returning speaker on Nutrition and PCOS at the PCOS Challenge annual symposiums.
You can find her on social media on @the.pcos.dietitian and FB PCOS Nutritionist Martha McKittrick where she is posting daily on PCOS.
In honour of PCOS Awareness Month this September, I interviewed endocrinologist and PCOS expert Dr. Alyse Goldberg about polycystic ovarian syndrome. Learn how it is diagnosed, what treatments are available, and why there seems to be so much confusion about what PCOS is in the first place!
In this episode we answer:
- Why is there so much confusion surrounding PCOS?
- How would a woman know if she have PCOS?
- How is PCOS diagnosed?
- What treatment is available for PCOS?
- Are there longterm complications from PCOS and how can they be avoided?
Dr. Alyse Goldberg obtained her Medical Degree from the University of Toronto and completed her residency training in Internal Medicine at Western University where she served as one of the chief medical residents. She returned to University of Toronto to complete her training in Endocrinology and then a clinical fellowship focusing on reproductive endocrinology at Women’s College Hospital. During her training she has received awards for outstanding contributions in medical education. She has published research articles on a variety of topics, including reproductive and gestational endocrinology. She has a special interest in Polycystic ovarian syndrome and thyroid disease in patients with infertility.
Dr. Goldberg’s Endocrinology practice focuses on managing hormonal conditions in reproductive age women, many of who are attempting to conceive. She is driven to offer compassionate and personalized care to her patients.
RESOURCES:
- Follow me on Instagram!
We all have treasure and trash in our lives – it’s part of being human. But whatever we focus on, will grow. In this episode, I’m teaching you how to search for the treasure in your life to empower yourself to grow through failure instead of quitting in your weight loss journey at the first sign of a setback. We’ll talk about how we create our feelings through our thinking, and how we have the power to choose which thoughts to focus on.
LISTEN TO THE EPISODE HERE
IN TODAY’S EPISODE YOU’LL LEARN:
- How your self-talk could be sabotaging your weight loss
- Why our brains focus on the negative (we all have an inner critic!)
- Why it’s so important to search for your wins to find evidence that you CAN lose weight
- The Model: Circumstances are neutral, thoughts create feelings, feelings create actions, actions produce results.
- How to search for the treasure (wins) in your weight loss journey when your brain wants to tell you that you’re “totally off the rails”
RESOURCES:
- Follow me on Instagram
- Sign up for my email list
FOPO, or fear of other people’s opinions, holds so many people back from being who they’re supposed to be and doing their work in the world.
It’s normal for us to want people to like us and to want other people’s approval. But the very thing that was once helpful when we needed to stay with the pack to survive, can also be detrimental to us thriving and living our unique and authentic lives. Because when we’re worried about critique, rejection or disapproval, we play small.
In this episode of the High on Life podcast, Dr. High describes how she overcomes her own insecurity and how you can too.
Wear the dang bathing suit.
Go on that date.
Apply for the new job.
Smile at the stranger.
Embrace the discomfort that yeah, you might be rejected and you might be judged, and just let the fear and discomfort be part of your growth. Then you’ll get to see what’s on the other side.
We’ll cover:
- Why humans are naturally inclined to want approval from others
- How to step out of insecurity and fear by focusing on others, instead of ourselves.
- Why you can’t actually control other people’s opinions about you (even though you think you can!)
- That our fears are usually our own perceptions of other people’s opinions (i.e. they’re made up in our own minds)
Follow me on Instagram @sashahighmd!
Does the idea of doing yet another diet leave you with a sense of dread? If you feel resentment or dread in the weight loss journey, it’s probably because you’re approaching it from a restriction mindset. In this episode, I’m teaching you the difference between restriction and restraint and how reframing some simple thoughts about your eating plan can change your experience from dread to empowerment. Your weight loss journey doesn’t have to feel like punishment!
LISTEN TO THE EPISODE HERE.
IN TODAY’S EPISODE YOU’LL LEARN:
- Why restrictive diets fail (because restriction feels punitive and creates a sense of deprivation!)
- How to reframe your thoughts to feel empowered
- How to practice restraint from a place of love and caring for yourself
- How to reclaim control and your position of power in the weight loss journey
RESOURCES:
- Follow me on Instagram
- Sign up for my email list
Why do we struggle to follow through on what we “should” be doing? It’s not uncommon to start the day with the best of intentions to eat healthy, only to have those plans abandoned by the end of the night. There are many factors at play, many of which boil down to understanding and overcoming our survival instincts by using our executive functioning. There are strategies we can implement to help us follow through on our intentions to eat healthy.
IN TODAY’S EPISODE YOU’LL LEARN:
- Our primal brain function and how this influences what we eat.
- What our executive brain is and when it works best.
- How we develop conditioned responses related to food.
- How planning ahead can help you make healthier food decisions.
- Why a knowledge gap isn’t the main issue for eating healthy (and what is).
- How to recharge the batteries of your prefrontal cortex.
- Ways you can build your personal integrity.
- Why food is a false pleasure.
- How you can manipulate your environment to support healthy eating.
WHERE YOU CAN FIND ME:
- Website: sashahighmd.com
- Clinic: highmetabolicclinic.com
- Follow me on Instagram: @sashahighmd
- YouTube: Sasha High
This first episode is an intro for you to get to know a little about me and what I’m all about, and what you can expect from this podcast! I’m a wife and mom of 3 beautiful kids. I’m an obesity physician in Ontario, Canada, as well as a Certified Life Coach through the Life Coach School. I am a leisure runner and amateur kitesurfer and love all things watersports.
While I love helping you lose weight, my great passion is helping you discover your worth and the confidence to live life boldly and fully. In this episode, I share how I overcame insecurity and social anxiety to discover my unique voice and the value that I have to offer the world – and how that sparked my passion to help you do the same.
WHERE YOU CAN FIND ME:
- Website: sashahighmd.com
- Clinic: highmetabolicclinic.com
- Follow me on Instagram: @sashahighmd
- YouTube: Sasha High