In today’s episode, we’re exploring how the concept of your future self can be a powerful tool when it comes to making mindful health choices. I teach you a tool that involves using your future self to guide your decisions, whether it's reaching for a sugary snack mid-afternoon or debating whether to do your planned workout. We explore three scenarios where Future Self Decision Making can be applied:

1. To encourage you to do physical activity
2. To guide food choices
3. To navigate high risk environments

I also give a little race recap and some insights from my recent 3-race series Run the Hammer.

Take a listen to learn more about how to use this approach in your daily life and start making health choices that truly align with how you want to feel.

Remember: Your future self can be a valuable guide for making decisions that support your health and well-being. Tune in now to hear how this mindset shift can make a difference in your health goals!

Weight gain during menopause is common - but not inevitable. Menopause is a time of change in our bodies, AND it’s an opportunity for acceptance of and adaptation to that change.

Dr. High was recently invited to speak at Canada’s first National Menopause Show. Today’s episode is a modified version of the talk she gave to the 3000-woman audience at the Metro Toronto Convention Centre. She covers:

• Nutrition recommendations in menopause
• Physical activity recommendation: Lifting heavy, and moderate aerobic activity
• Mindset shifts to help sustain healthy behaviours
• Menopause Hormone Therapy (MHT) – does it help?
• Obesity medications like GLP1 meds in menopausal weight gain

You CAN take control of your health during menopause. It takes being intentional but your body is deserving of care. You are deserving of making your self-care a priority!

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The Ms. FIT study is looking for women who are not currently physical active to participate in different forms of exercise with instructor support with or without a diet program with dietitian support for 6 months. This study is being federally funded by the Canadian Institutes of Health Research. The study is being conducted by University of Toronto Professors Drs. Amy Kirkham and Jenna Gillen, who study the use of diet and exercise to improve women’s health.

Are You Eligible?

In addition to being female, 30 years of age or older, being able to travel to the University of Toronto once per week for up to 24 weeks, you must meet the following criteria to participate:

- Be EITHER pre-menopausal (i.e., having regular menstrual cycles) and not pregnant or breastfeeding OR be postmenopausal (e.g., 12 months or greater without your menstrual cycle)

- Not currently on hormonal contraceptive or hormone replacement therapy

Learn more HERE: https://kpe.utoronto.ca/join-ms-fit

In today’s episode, Dr. Sasha High dives into a powerful mindset barrier in weight loss: fighting reality. If you’ve ever found yourself thinking, “It’s not fair that I have to work so hard,” or “I shouldn’t have to track what I eat,” this episode is for you. Dr. High explains how these thoughts may feel justified but are actually holding you back. She discusses how accepting reality, instead of resisting it, can pave the way to real progress in your health journey.

Key Takeaways:

1. Resisting Reality Creates Emotional Suffering
2. • Fighting against the facts of your situation leads to frustration, resentment, and sometimes anger. This emotional resistance drains your energy and makes it harder to stay motivated on your weight loss journey.
3. Fighting Reality Leads to Inaction
4. • When you focus on the unfairness or difficulty of your circumstances, it’s easy to give up. This mindset makes you feel like your efforts are futile, keeping you from taking the steps that will actually move you forward.
5. Ignoring the Power of Acceptance
6. • Acceptance doesn’t mean you have to like your situation; it just means you stop resisting it. Accepting reality allows you to focus on actions within your control instead of wishing things were different.

Practical Strategies to Move Forward:

1. Acknowledge What’s Within Your Control
2. • Identify the habits and responses that are in your hands, rather than wasting energy on aspects you can’t change.
3. Reframe Your Thoughts
4. • Shift your language from “I shouldn’t have to…” to “I choose to… for my health.” This reframe puts you in control and helps you own your actions.
5. Practice Radical Acceptance
6. • Accept your reality without judgment. Radical acceptance frees up energy to focus on actionable steps instead of resisting what is.
7. Focus on What’s Working
8. • Instead of dwelling on what’s unfair, celebrate small wins and focus on the progress you’re making. These positive steps forward will keep you motivated.

Fighting reality will only hold you back. Accepting your situation allows you to focus on what you can control and take meaningful actions that lead to progress. Embrace your reality, stay empowered, and keep moving forward.

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