High on Life

• 140. Should Cheat Meals be Part of Your Weight Loss Strategy?

  Today, I dive into the concept of "cheat meals" and why they may be more harmful than helpful for your health journey. Instead of supporting sustainable progress, this mindset often fuels guilt, binge cycles, and toxic diet culture. Here’s what I cover in today’s episode: ✨ Why the language of "cheating" is problematic. ✨ How cheat meal culture perpetuates guilt and all-or-nothing thinking. ✨ Strategies to reframe food choices as intentional indulgences. ✨ Tips for embracing balance, self-compassion, and flexibility in your diet. ✨ The importance of dismantling diet culture and taking back your power around food. This isn’t about perfection—it’s about learning how to enjoy food without sabotaging your goals or feeling ashamed. 🎧 Ready to rethink how you approach indulgence and balance? Tune in now! If you’re a woman ready to break free from guilt and make peace with food, join my Best Weight coaching program for personalized support. Visit www.sashahighmd.com/bestweight for more info!

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• 139. Reconsidering Alcohol

  I’ve decided that not drinking alcohol is COOL! 😊 In this episode of the High on Life podcast, I dive into the cultural norms and health implications of alcohol. From noticing Instagram trends where moms joke about drinking to get through the day, to feeling the subtle peer pressure that often accompanies social drinking — I share my personal journey of choosing not to drink. I discuss how sobriety is gaining momentum, why opting out of alcohol can empower your health and mindset, and how it’s becoming a lifestyle choice many are embracing. I also touch on important health risks linked to alcohol, including its connection to cancer and dementia. I highlight recent warnings from the U.S. Surgeon General and explain how even small amounts of alcohol can have serious health effects. I also discuss how alcohol impacts metabolism and weight, particularly during menopause. Finally, I offer some practical tips on how to live a lifestyle free from alcohol and feel confident in your choice. Tune in to learn how saying “no” to alcohol can actually help you thrive and live more intentionally. Resources Mentioned: Surgeon General’s advisory on alcohol & cancer risks 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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com FOLLOW Instagram - https://www.instagram.com/sashahighmd/ Tiktok - https://www.tiktok.com/@sashahighmd

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• 138. Creative Ways to Stay Motivated Beyond February

  In today’s episode, we’re tackling a big question: How do we stay motivated with our health goals after the excitement of January starts to fade? It’s mid-February now—prime time for life to throw curveballs and for the initial energy behind our New Year’s resolutions to wane. But your health journey isn’t about being perfect for one month—it’s about finding ways to create momentum and stay consistent throughout the year. I’ll share 8 creative, practical strategies to rekindle your drive and make health goals sustainable and fun. Staying motivated isn’t about grand, sweeping changes—it’s about embracing the joy in small steps, flexibility, and showing up for yourself every day, even when it feels challenging. Discipline fueled by self-love can make even the hardest choices worth it. If you’re a woman who is ready to take your goals from concept to transformation, I’d love to support you in my coaching program, Best Weight. We offer two live calls every week, so you’re never on this journey alone. Visit sashahighmd.com/bestweight to learn more and register.

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• 137. Muscle Metrics: How to Measure and Maintain Health - DEXA and Beyond with Dr. Kaitlin Link

  🎉 Giveaway Alert 🎉 We’re giving one lucky listener an InBody Dial H30 Full-Featured Body Composition Scale! With features like: ✔️ Body fat %, muscle mass, visceral fat levels, and more ✔️ 15-second tests with app-sync for easy tracking ✔️ Personalized insights to boost your health journey 👉 How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email [email protected]. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out! Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18. What happens when we don’t prioritize muscle health? In this second episode with my expert guest Dr. Kaitlin Link, we discuss the consequences of muscle neglect and dive into ways to measure and understand your muscle health. Topics include: The risks of not prioritizing muscle: sarcopenia, increased risk of falls, metabolic disease, and even depression. The natural decline in muscle mass with age and why training becomes essential starting in your 40s. How to evaluate muscle health using metrics like strength, lean mass, and power. An in-depth look at DEXA (Dual-Energy X-Ray Absorptiometry) scans: What DXA is and what metrics it provides for body composition analysis. How DXA compares to other tools like bioimpedance analysis (e.g., InBody). The logistics of getting a DXA scan, including preparation, frequency, and safety considerations. Key Takeaway: Understanding and monitoring muscle health is key to taking actionable steps to prevent age-related decline, optimize metabolism, and enhance longevity. About Dr. Kaitlin Link Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come. Instagram:@benchmarkproactivehealth Website: https://mybenchmarkhealth.com/ Email: [email protected] WORK WITH SASHA 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

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• 136. Muscle: Your Health Powerhouse with Dr. Kaitlin Link

  🎉 Giveaway Alert 🎉 We’re giving one lucky listener an InBody Dial H30 Full-Featured Body Composition Scale! With features like: ✔️ Body fat %, muscle mass, visceral fat levels, and more ✔️ 15-second tests with app-sync for easy tracking ✔️ Personalized insights to boost your health journey 👉 How to Enter: To enter, subscribe to the High on Life podcast (if you haven’t already) and leave me a podcast review/rating on your favourite streaming platform. Take a screenshot and DM me on instagram or email [email protected]. Multiple entries are welcome if you leave reviews on multiple platforms! Winner will be announced at the end of this month — don’t miss out! Deadline to enter Feb 21, 2025. Winner will be selected by Random Draw and contacted by DM or email. This Giveaway is only eligible for Canadian residents over the age of 18. In this episode, we explore the multifaceted importance of muscle for health. From posture and function to its impact on metabolism and cardiovascular health, muscle plays a vital role in our overall well-being. Our expert guest Dr. Kaitlin Link breaks down: The structural and functional benefits of muscle. How muscle contributes to metabolic health, supporting blood sugar regulation and energy balance. The connection between muscle and cardiovascular health, reducing the risk of chronic diseases. The protective effects of muscle on bone density and cognitive function. The broader impacts on overall well-being, including confidence, energy, and quality of life. Muscle is not just for athletes or bodybuilders—it's an essential component of long-term health. Strengthening and maintaining muscle can improve life expectancy and quality of life. About Dr. Kaitlin Link Dr. Kaitlin Link is a Family & Emergency Medicine Physician and Assistant Professor at University of Toronto. She earned her MD at McMaster University and completed her residency at University of Toronto. Kaitlin was a Varsity Tennis player at Rutgers University, where she did her undergraduate studies. For 10 years, Kaitlin treated patients in the ER whose conditions often could have been prevented with earlier intervention. She grew tired of the system’s focus on reactive “sickcare,” rather than investing in high-leverage preventative and proactive care. She founded Benchmark Proactive Health in 2023, to equip people to take control of their health so they can feel their best – today, and in the decades to come. Instagram:@benchmarkproactivehealth Website: https://mybenchmarkhealth.com/ Email: [email protected] WORK WITH SASHA 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 OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

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