High on Life

165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnesWe're kicking off a brand new year with the perfect conversation: how to build consistency, confidence, and real strength — no matter your age, stage, or starting point.So many women WANT to be consistent with exercise, but life, perfectionism, and unrealistic expectations often get in the way. In this episode, we talk honestly about how to overcome those barriers, start where you are, and build a training lifestyle you’ll still be proud of next December.My guest is Coach Tina McInnes, an educator and strength coach who helps women understand their bodies, build confidence, and create sustainable habits that last. Through her program Women Who Want Muscle, Tina has created a supportive, science-backed community where women learn how to lift effectively, navigate midlife changes, and stay consistent through accountability and coaching.Together, we explore what actually creates consistency, how women’s training needs evolve in their 40s, 50s, and beyond, and how to design a realistic routine that supports longevity, resilience, and self-belief. About Coach Tina McInnesTina is the founder of Women Who Want Muscle, a community-based strength training program for women who want to become consistent lifters. She focuses on habit-building, coaching support, and simple, effective training — not complicated protocols or perfectionism.Learn more: coachmcinnes.caFollow Tina: @tinamcinnes_coaching on InstagramFOLLOW SASHA HIGH MDInstagram - https://www.instagram.com/sashahighmd/WORK WITH MEJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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

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, this episode is all about shifting your mindset for sustainable growth.Tools for Success in the New Year:Tool #1: Reflect on your WHY to anchor your actions in meaningful purpose. Tool #2: Celebrate your progress so far and build confidence from your wins. Tool #3: Use mantras to reinforce your belief in your ability to succeed.Success isn’t about perfection or quick fixes—it’s built on small, consistent actions rooted in purpose. This year, focus on creating a mindset that fuels sustainable growth, embraces the process, and keeps you connected to what truly matters.Connect with Dr. Sasha High:Instagram: @sashahighmdBest Weight Coaching Program for Women: www.sashahighmd.com/bestweightOntario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.comHappy New Year! Wishing you health, joy, and peace in 2026. See you in the next episode! 🎉

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/3Cx73vUFOLLOW SASHAInstagram - https://www.instagram.com/sashahighmd/

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 foodIf 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 USJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedO​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comTaking 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.