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 well-being—even during the busy holiday season.

“Waiting for January is perpetuating an internal belief that your circumstances dictate how you show up for yourself.”

Key Takeaways:

→ Stop Waiting for the "Perfect Time": Waiting until January to start fresh is a misconception that can keep you stuck in a cycle of deferring action. Life is rarely perfect, and waiting for the ideal moment only reinforces the idea that external circumstances must align for you to take action.

→ Progress Over Perfection: December is a great time to let go of all-or-nothing thinking. You don’t need to be perfect to make small, healthy choices. By focusing on progress, you can create a foundation for success that works with your real-life circumstances.

→ Small Steps Lead to Big Changes: Starting small in December, like drinking more water or adding a short walk to your routine, is more effective than drastic resolutions. Small actions now will help you build momentum heading into the new year.

Join Best Weight with Sasha High MD:
If you’re a woman who is ready to prioritize your health and work toward your best weight, join Best Weight, my coaching program designed to support you in making lasting, sustainable changes. Inside Best Weight, you’ll learn how to optimize your thinking, build healthy habits, and create consistency that sticks. Visit www.sashahighmd.com/bestweight to join today.

Links Mentioned:
→ Best Weight with Sasha High MD www.sashahighmd.com/bestweight
→ Organika Collagen Electrolyte Mix https://amzn.to/3Cx73vU

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162. Navigating Eating During the Holidays

Holiday 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 food

If you want community and coaching to help you thrive through the holidays, join us inside Best Weight, our women’s-only program with Dr. Sasha High. We’d love to support you. 💛

WORK WITH US

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

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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 weight loss — and what this means for clinical practice in a new era of powerful medications
• A reality check on Canadian availability (likely 3+ years away)
• A strong warning about illegal online sales and the risks of buying unregulated products

A concise medical breakdown to help you stay informed and safe as the obesity-medicine landscape evolves.

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 medications. Then I shift into understanding non-BED overeating patterns driven by emotional eating, all-or-nothing thinking, and over-desire around food.

If you want a clearer, more compassionate understanding of eating disorders and obesity-related eating behaviours, this episode will guide you through both.

WORK WITH ME

Recover Strong CBT-ED program for Binge Eating
https://www.sashahighmd.com/bed

O​​ntario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Join my Lifestyle Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide

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 than others. This episode will help you understand the foundations before we dig deeper next week!

WORK WITH ME

The Menopause Solution Course
https://www.sashahighmd.com/the-menopause-solution

Health Coaching Program for women, Best Weight
https://www.sashahighmd.com/bestweight

Recover Strong for Binge Eating
https://www.sashahighmd.com/bed

Ontario-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

159. Nutrition in the Menopause Transition

In 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 strategies for regulating blood sugar, building muscle, and creating balanced meals without cutting out major food groups or falling for social media myths. From practical protein goals to simple meal structure tips and mindset shifts, this episode gives you the tools to work with your body, not against it.

Plus, get a sneak peek of the upcoming Menopause Course with Dr. Sasha High, designed to help women feel strong, informed, and empowered through midlife and beyond.

The Menopause course is now live:
https://www.sashahighmd.com/offers/QpxVQo7n/checkout

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WORK WITH US:

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-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

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 how to train your thinking so you don’t get derailed by stress or frustration.

You’ll learn how the prefrontal cortex and amygdala work together when you’re under pressure, why tolerating discomfort builds emotional endurance, and how small mindset shifts can literally rewire your brain for grit and perseverance.

I also walk through practical, science-based tools you can start using right away: reframing stress as energy, practicing “micro-recoveries” throughout the day, using controlled doses of challenge to strengthen your nervous system, and labeling emotions to calm your brain before taking action.

Resilience isn’t a personality trait — it’s a skill. And every time you show up when it’s hard, you’re training that skill.

If you’ve been tempted to quit lately, this episode will help you understand what’s really happening beneath the surface — and how to keep going, without burning out or beating yourself up.

Feeling ready to start your weight loss journey—but not sure where to begin? You don’t have to do it alone. I’ve created a curated list of my podcast episodes exclusively for my podcast listeners. This list is designed to gently guide you through those first steps toward lasting change.

Download your free podcast list and let’s take that first step together!

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

If 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 slows.

→ How muscle is the #1 key to protecting metabolism and preventing weight gain.

→ Why diets and restriction don’t work — and what to focus on instead.

→ How sleep and small daily habits make a big impact.

→ When lifestyle changes aren’t enough, and why medical treatment can be a compassionate, science-based tool.

You are not broken. Your body is wise, resilient, and capable of thriving through this season. Let’s talk about how to support it with understanding, not shame.

👉 Reflection: What’s one small thing you can do today to honour and care for your body?

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-Wide Virtual Obesity Management Clinic
https://www.highmetabolicclinic.com

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