In this episode, Ina Benkova, a registered dietitian specializing in sustainable weight loss, dives into the world of diet culture—what it is, its historical roots, and its impact on our physical, mental, and emotional health. Learn how diet culture shows up in everyday life and discover actionable strategies to break free and build a healthier, more compassionate relationship with food and your body.

We cover:

- What Is Diet Culture? Understanding its beliefs and how it influences food choices, body image, and health behaviors.

- Symptoms of Diet Culture

- The History of Diet Culture: From calorie counting in the 1900s to today’s “clean eating” trends, explore how diet culture evolved.

- How to Break Free: Practical steps to reject harmful diet culture messages, reconnect with hunger cues, and embrace body neutrality.

- Simple actions you can take today to reclaim your time and energy from diet culture.

🎧 Tune in to challenge the status quo and start living a life that values well-being over weight.

WORK WITH INA BENKOVA, RD

If you are in Ontario and you want to work with Ina for nutrition support, overcoming emotional or binge eating, or breaking free from Diet Culture, you can book a consultation with her on our clinic website https://www.highmetabolicclinic.com/nutrition

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

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

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 2025. 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: @sashahighmd

Best Weight Coaching Program for Women: www.sashahighmd.com/bestweight

Ontario OHIP-covered Obesity Medicine https://www.highmetabolicclinic.com

Happy New Year! Wishing you health, joy, and peace in 2025. See you in the next episode! 🎉

In this episode of High on Life, Dr. Sasha High tackles a common struggle: how to get moving when you just don’t feel like it. Sasha shares practical and empowering tips to help you take action even when motivation is low.

She discusses strategies such as reconnecting with your "why," setting smaller, more manageable goals, and quieting the inner voice that tries to talk you out of exercising. Sasha also provides relatable examples, like restructuring your day to fit in movement, wearing workout clothes as a subtle commitment, and finding accountability through community or fitness groups.

Exercise is about more than physical fitness; it’s a way to show up for yourself and support your mental wellbeing. Sasha encourages listeners to take one small step today—whether it’s lacing up their shoes, stretching for five minutes, or walking around the block—because progress starts with action.

Join Best Weight, Sasha’s program for women committed to health and healing their relationship with food and their body. Learn more at www.sashahighmd.com/bestweight.

FOLLOW SASHA

Instagram - https://www.instagram.com/sashahighmd/

Tiktok - https://www.tiktok.com/@sashahighmd

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