166. 3 Pillars of Healthy Eating for Sustainable Weight Loss with Tedi Glik, RD

Tired of quick-fix diets that never last? In this episode, we break down the foundations of healthy eating for sustainable weight loss—without calorie counting, restriction, or dieting gimmicks.

You’ll learn how to:

→ Shut off hunger hormones and turn on satiety signals

→ Reduce cravings and balance key hormones like insulin

→ Naturally eat fewer calories without feeling deprived

3 Pillars We Cover:

1. Prioritize Whole Foods – Simple, real foods like apples, chicken, potatoes, and chia seeds keep you full and satisfied, unlike ultra-processed foods.

2. Minimize Added Sugars – Reduce hidden sugars in yogurt, sauces, and protein bars to stabilize blood sugar and curb cravings.

3. Include Protein + Fiber at Every Meal – Protein (20–30g/meal) and high-fiber foods help you feel full and support effortless weight management.

Fibre “CHEAT SHEET” You can access the Fibre “Cheat Sheet” by signing up to receive a curated list of my podcast episodes, designed to gently guide you as you begin your journey. Once you sign up, the Fibre Cheat Sheet will be delivered straight to your inbox. → https://www.sashahighmd.com/podcast-guide

FOLLOW SASHA HIGH MD
Instagram
https://www.instagram.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

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

165. Become the Woman Who Trains: Consistency, Confidence, and Strength at Any Age with Coach Tina McInnes

We'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 McInnes

Tina 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.ca
Follow Tina: @tinamcinnes_coaching on Instagram

FOLLOW SASHA HIGH MD
Instagram - https://www.instagram.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

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

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: @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 2026. See you in the next episode! 🎉