Episode 167: Why “Do Not” Goals Backfire (and How “Do” Goals Improve Consistency)

In this episode, I break down one of the most common goals I hear from women—“I need to stop snacking at night”—and why goals like this almost always fail. Not because of a lack of discipline, but because they ignore physiology. “Do not” goals create a metabolic void: the brain is told what to avoid, but the body’s needs for energy, protein, blood sugar stability, muscle preservation, and nervous system regulation aren’t addressed. When those needs go unmet—especially in women dealing with insulin resistance, perimenopause, menopause, chronic stress, or GLP-1 medications—willpower is expected to do the impossible.

I explain how restriction fuels the deprivation–compensation cycle, why cognitive restraint breaks down at night, and why night snacking is usually a signal of under-fueling earlier in the day—not a self-control problem. Then I walk through how shifting from “don’t” goals to physiology-based “do” goals (like prioritizing protein, eating regularly, building balanced meals, planning intentional evening options, and reducing nervous system load) leads to better consistency, quieter food noise, and more sustainable fat loss—especially for women on GLP-1s.

If you’ve ever felt like you’re “good all day” and then unravel at night, this episode will help you stop blaming yourself and start supporting your metabolism instead.

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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

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