In this episode, I share how marathon training reshaped the way I think about food—and how those lessons apply to weight loss and metabolic health. Many people assume that eating less is the key to losing weight, but restriction can actually backfire, slowing metabolism and increasing cravings.

I walk through the five most important lessons I’ve learned:

1. Fuel for energy, not just calories – Nourishing your body properly supports metabolism, fat loss, and mental clarity.
2. Hunger is a signal, not a failure – Learn to respond strategically to hunger instead of ignoring it.
3. Carbs and sugar aren’t the enemy – Used in the right context, they support energy, recovery, and metabolic health.
4. Focus on quality and timing – Protein, healthy fats, and carbs in the right balance enhance results.
5. Restriction backfires—fueling wins – Sustainable weight loss comes from intentional, moderate fueling.

I also share personal anecdotes from my running journey and patient experiences to show how these strategies work in real life. By shifting your mindset from restriction to fueling, you can improve energy, optimize metabolic health, and build habits that actually last.

Tune in for practical tips to fuel your body, support weight loss, and maintain metabolic health—without guilt or obsession.

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

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

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Scarcity isn’t just about lacking resources—it’s a mindset that shows up early and often. I see it in how we eat (finishing food, eating when not hungry, “last supper” thinking), and how that drives the restrict–overeat cycle. This isn’t a discipline problem—it’s a natural response to perceived scarcity.

On today’s podcast, we talk about how to shift this in a practical way:

• creating consistency with meals and nutrition
• reducing urgency around food
• building trust in your body and your routines

I share small, everyday examples (like airplane snacks and hotel toiletries) to highlight how subtle and automatic scarcity thinking can be. The core idea: many of our behaviours—around food, business, and decision-making—are responses to perceived scarcity. The shift isn’t about “thinking positively,” but about building consistency and trust so that urgency starts to quiet down.

A more sustainable way to operate—in both health and business.

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

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

Business & Career Coaching for Women Physicians www.sashahighmd.com/entrepreneur

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In this episode, we break down how to lose fat without sacrificing muscle so your metabolism stays strong and your results actually last.

The Problem
Extreme calorie cutting, like eating 1,200 calories per day, may lead to quick weight loss but often at the cost of muscle. Losing muscle slows your metabolism and makes weight regain more likely.

The Smarter Approach: Body Recomposition

1. Create a Small Calorie Deficit Reduce intake by about 200 to 300 calories instead of drastically cutting. If you are stuck eating very low calories, you may need to slowly increase them before trying to lose fat again.

2.Prioritize Protein
Aim for 0.8 to 1 gram of protein per pound of ideal body weight each day. Spread protein evenly throughout the day, targeting around 30 grams per meal to support muscle maintenance and growth.

3. Balance Your Macros Simply Start with a 1 to 1 ratio of protein to carbohydrates.
Fats fill the remaining calories in your daily target. Include a carbohydrate source at each meal to support energy and training.

4. Resistance training
Incorporate resistance training at least twice per week, with the goal to build up to three times per week. Resistance training is essential to preserve and build lean muscle while losing fat.

Bottom Line
Crash diets wreck metabolism. Strength-focused nutrition reshapes you.

RESOURCES: BMR (Basal Metabolic Rate) CALCULATOR: https://www.calculator.net/bmr-calculator.html

***Disclaimer: The information in this podcast episode is for educational purposes only, and is not individual nutrition therapy, for understanding individual needs please consult with your health care professional.

GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guide

WORK WITH US
Join us in our 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

FOLLOW US ON INSTAGRAM:
Instagram
https://www.instagram.com/sashahighmd/