In this episode, I’m coming from a place of real concern. Recently, I’ve had a few patients who have brought to my attention that weight loss is not always beneficial – and when done without proper support and guidance, can in fact be detrimental. These are patients who have been referred to me by other providers to assume care for their obesity treatment, when they come to me, I often find their health is compromised—they’re lacking in essential nutrients, aren’t taking necessary vitamins, and have likely lost a significant amount of muscle. This isn’t the kind of weight loss we want to see, and today I want to dive into why guidance and balanced nutrition are so critical on this journey.

Key Topics Covered:

1. Why the Scale Isn’t the Whole Story
2. Understanding Sarcopenia and Its Risks
3. Risks of Severe Caloric Restriction
4. Nutritional Deficits and Health Impacts
5. Healthy Weight Loss Strategies

Not all weight loss is beneficial, especially when muscle loss and nutrient deficiencies come into play. GLP-1 medications, bariatric surgery, and calorie restriction can be useful tools but must be paired with lifestyle changes that support muscle retention and nutrient adequacy. The ultimate goal is optimal health, not just a shrinking scale.

Thank you for tuning in! If you found today’s episode helpful, please share it with someone who might need to hear this message. Remember, weight loss that preserves muscle and provides adequate nutrition is the key to long-term health.

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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