Live the Red Mountain Way

Healthy & Happy  

What is Ketosis & Keto Eating?

By: Heather Wright, FNP-C & Red Mountain Clinical Assistant Director

Keto eating is the diet du jour of the year. The diet was originally prescribed for patients with epilepsy, however over the last decade it has gained notoriety for providing quick weight loss.  Keto eating may look like a familiar diet because it is a reappointed namesake to the South Beach, Atkins diet, and Scarsdale Diets.

Ketosis is a natural process that our body goes through in order to survive when our food intake is low. When our body is in ketosis, it fundamentally shifts the way our bodies run. Normally, cells use blood sugar for fuel which is readily available from carbohydrates that we consume through our typical diet. When there are no carbohydrates in the blood stream, our bodies break down stored fat and convert it to ketones. It is important to note that ketosis is meant to be a short-term survival process, not a diet.

It takes the body anywhere from 2-4 days to shift from burning carbohydrates to ketones. In order for this to happen, a person must keep their carbohydrate intake low; on average, that means you will consume 20-50g of carbohydrates per day to stay in ketosis. This is a small number of carbohydrates considering that an average slice of bread or one medium apple each have 20-25 grams of carbohydrates. One cup of 2% milk or 3 tablespoons of cereal each contain approximately 12 grams of carbohydrates.

Unfortunately, not only is it difficult to maintain such a low carbohydrate content in our daily diets, but most people eating “keto” will compensate for the calories by consuming more fat than usual. This often translates to an increase in saturated, unhealthy fats & increase in inflammation in the body. Also, keep in mind that fat contains more than twice as many calories per gram than the other macronutrients.

As with any diet, consistency is key. Eating high fat foods sounds fun, however it can actually be quite difficult. Keto eating can become harmful when you don’t fully stick to the diet plan. If you introduce carbs over the allotted amount on a regular basis, you won’t be able to get in to or stay in ketosis. As a result, you are now eating high fat, protein and carbohydrates. This will cause weight loss to cease and increase your risk for heart disease, diabetes and a host of other diseases.

Potential Risks of the “Ketogenic Diet”

  • Nutrient deficiencies- i.e. Magnesium, Calcium
  • Thyroid conditions (hypo)
  • Liver problems
  • Kidney problems
  • Constipation
  • Headaches, lethargy, achiness & brain fog
  • Reduced fertility
  • Inflammation
  • Free fatty acid insulin resistance – When this happens, your body is unable to use glucose as easily. This can lead to insulin resistance and eventually diabetes.


Common Complaints

  • The diet can become difficult to follow long term
  • People may consume too much protein and not enough healthy fats
  • Saturated fats may be too high- A diet high in fat should come from healthy fats but most patients tend to consume saturated fats.
  • Increased carbohydrate intake stops ketosis and reverts back to using carbohydrates for fuel

We offer an exclusive Medical-Grade Supplement called Keto-aid which helps provide immediate energy for exercise while also reducing hunger. Plus, this supplement may help elevate ketones without carbohydrate restriction. Ask a staff member about how this supplement can benefit your overall health and weight loss progress today!

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PRESS RELEASE: Red Mountain Weight Loss® Opens Four New Clinics in DFW

Last week, the four Dallas-Fort Worth Red Mountain Weight Loss® clinics officially opened their doors for business in Plano, Frisco, McKinney and Southlake. After 22 years of operation in Arizona, Red Mountain Weight Loss – the leader in nonsurgical and sustainable medical weight loss in the Southwest – has brought their revolutionary, patented, medical weight loss programs to North Texas residents.

In addition to bringing healthier lifestyle options to North Texas residents, the four new Red Mountain Weight Loss locations created 36 job opportunities for individuals passionate about providing nonsurgical, transformative weight loss options.

Red Mountain Weight Loss’ medically-proven, sustainable programs offer every patient the tools for success in a safe, nonjudgmental environment where patients see results fast.

“For the past two weeks, we offered a special soft launch promotion that sold out,” said Red Mountain Weight Loss founder and Chief Medical Officer Dr. Suzanne Bentz. “Already we are seeing unbelievable successes with our North Texas patients. Our programs work because we are built on the foundation that medical supervision is necessary to detect and treat weight-related medical conditions. Our medical staff consults with every patient thoroughly to make sure that they are not just beginning a program, but starting one that is right for their lifestyle, medical history and personal health goals.”

North Dallas resident and business owner, Maria Sanchez, started the Red Mountain Weight Loss program seven days ago during the soft launch. She said, “When I first learned of Red Mountain Weight Loss I was skeptical but knew I needed to give it a try. I’ve been on the RM3 program for just a little over a week and cannot believe the difference. I’m down seven pounds, I don’t have cravings and I feel great. I’ve never been on a program before that works this fast giving me the motivation and the belief that I can do this. When I go into Red Mountain for my Fat Burner Plus Shots it’s as if I have an entire team supporting me and encouraging me. I’ve been telling everyone how great the program is and can’t wait until I reach my goal.”

To thank their new neighbors for the warm welcome they have received, Red Mountain Weight Loss is offering four free Fat Burner Plus Shots and a free consultation with a licensed medical professional – a $215 value.

The Fat Burner Plus Shots are a key component of Red Mountain’s weight loss programs. A long-lasting, two-in-one combination of their Fat Burner & Vitamin B Shots, the Fat Burner Plus Shots help accelerate the weight loss process for recipients while improving energy, eliminating cravings and boosting metabolism.

This offer, available through April 15, can be redeemed at any of the North Texas Red Mountain Weight Loss locations. Patients are encouraged to schedule their consultation and mention “FB Plus” by calling any of the locations or submitting an appointment request online. All facilities are staffed by medical professionals and offer individualized, medically-proven weight loss programs and solutions that help patients lose weight quickly, safely, without surgery and in a spa-like environment.

The four Red Mountain Texas Locations are located at:

PLANO – 5930 W. Park Blvd., Suite 100, Plano, TX 75093 Phone: 214-960-5245

SOUTHLAKE – 2140 E. Southlake Blvd., Suite Q, Southlake, TX 76092 Phone: 817-895-0047

MCKINNEY – 5131 S. Custer Road, Suite 111, McKinney, TX 75070 Phone: 214-960-5270

FRISCO – 12005 Dallas Parkway, Suite 100, Frisco, TX 75034 Phone: 214-960-5253

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PRESS RELEASE: Red Mountain Weight Loss Partners with Kellie Rasberry Dallas Radio Icon

Just in time for the four Dallas-Fort Worth Red Mountain Weight Loss® clinic grand openings, the company is proud to announce their partnership with local radio icon Kellie Rasberry of the Kidd Kraddick Show Morning Show on 106.1 KISS FM. Rasberry’s husband Allen Evans is also participating.

“For 22 years we have successfully treated tens of thousands of patients in Arizona,” said Red Mountain Weight Loss® Founder and Chief Medical Officer, Dr. Suzanne Bentz. “I went to undergrad and medical school in North Texas, so I am no stranger to the area, but our company is brand new to residents. We needed a way to prove to DFW that Red Mountain Weight Loss® is the real deal. We knew we had to find the right partners that not only talked the talk but walked the walk. Partnering with Kellie and Allen is a win for all. We are giving them the tools for success, and they are all improving their health.”

Bentz met one-on-one with Rasberry and Evans during a recent pre-opening trip to DFW. They discussed their specific health, lifestyle needs and weight loss goals. After completing a full analysis, including lab work, Bentz put them both on an individualized version of her signature RM3® Program. RM3® is a 3-step comprehensive program designed to help patients lose weight rapidly and keep it off over time. RM3® starts with Step 1: Weight Loss Window that includes multiple features such as:

  • Monthly office visit with a Red Mountain Weight Loss® medical provider.
  • Proprietary, patented prescription medications designed to accelerate weight loss
  • Specific diet plan that includes recommended daily protein intake as well as a list of meal plan options
  • Weekly Fat Burner Weight Loss Shots
  • App access to validated RM recipes using real food
  • Medical-grade vitamins and supplements to aid in successful weight loss


Once patients – including Rasberry and Evans – reach their goal, they move to Step 2: Transition Month. The transition month is appropriately named as patients transition off the proprietary prescription medications and adjust to a new, expanded diet plan, preparing patients for the next step. Finally, in Step 3: Lifetime Maintenance, individuals are given a brand-new, individualized diet plan and other recommended tools to sustain their weight loss over time.

With a month of medical weight loss under their now-loosening belts, Rasberry and Evans have experienced the benefits of Red Mountain Weight Loss.

“I just can’t believe it,” said Rasberry. “I am amazed at the change so fast. My husband and I are doing this together, and we both agree that we haven’t felt this good in years. We don’t feel deprived, we eat real food, and we have more energy than before.”

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Recipes & Kitchen  

Why Eggs Are Good For You + Recipes

Our medically-proven programs include a balance of lean proteins, fruits, vegetables & more. We choose the foods which are approved on our programs based on their nutritional value, their levels of vitamins & minerals and the body’s overall needs. Protein is one of the key food groups because of its ability to build   and repair muscle, and   maintain health. Protein foods include fish   chicken, turkey  ,beef, pork eggs & more.


Eggs are a great source of protein, and approved in different forms for each of our Medical Weight Loss programs. Egg whites are one of our approved protein sources on RM3®, and whole eggs are an option for patients following the RM Lifestyle® guidebook.

Many people think that that eggs are “bad” for you, however the nutrients in this food bring an array of benefits to the body and help its consumers stay full for longer, maintain their energy & improve strength. The misconception that eggs are a poor food choice comes from the idea that they are too high in cholesterol. While eggs do have higher cholesterol levels than lean meats, it has been proven that healthy people can eat them, in moderation, with no impact on their risk of heart disease.

The Egg White:

Egg whites are approximately 17 calories each, and contain about half of the whole egg’s value of protein. Plus, they contain 54 milligrams of potassium. Egg whites have no saturated fat or cholesterol.

The Egg Yolk:

The yolk of an egg is the part that people concerned about cholesterol are worried about, however egg yolks have a high protein content and contains essential vitamins and healthy omega fatty acids. Benefits of the egg yolk may include:

  • Increased immune function
  • Improved bone density
  • Increased skin and hair health
  • Improved fat and protein metabolism

Overall, eggs are a beneficial food that should be considered for everyone seeking to enjoy a healthy lifestyle. Their low cost, versatility and abundance make them a staple food for every household.

RM3®-Approved Recipes Including Eggs:


Egg White Frittata:


  • 1/2 cup thinly sliced green onions (4-5 green onions)
  • 2 jalapeños, chopped
  • 4 cups spinach
  • 3 cups liquid egg whites


  1. Preheat oven to 325ºF.
  2. Spray an oven-safe skillet with a little zero-calorie nonstick cooking spray Add green onions & jalapeños and saute until green onions are softened. Add spinach and stir until wilted, about 3-4 minutes.
  3. Pour in egg whites, stirring to combine.
  4. Move to preheated oven and bake for 35-40 minutes or until eggs are set. Cool slightly before slicing into wedges and serving.

Devilled Eggs:



  • 10 hard-boiled eggs
  • 3/4 cup cauliflower florets
  • 1 Tbsp Walden Farms Amazin’ Mayo
  • 1 tsp mustard
  • Paprika


  1. Slice eggs in half lengthwise and remove yolks. Set whites aside.
  2. Prepare “mashed cauliflower” by adding raw cauliflower florets in a large pot until very tender, about 10 minutes. Drain, then transfer to a food processor and pureé until smooth, adding water if needed for desired consistency.
  3. In a small bowl, combine mashed cauliflower, Walden Farms Amazin’ Mayo & mustard; mix well.
  4. Stuff or pipe into egg whites. Sprinkle with paprika. Refrigerate until serving.
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Motivation & Inspiration  

How to S.T.I.C.K. to Your Diet

Written by: Clinical Psychologist, Dr. Kim Feinstein, Red Mountain Weight Loss® Behavioral Weight Loss Specialist

  • “On certain days, I could eat everything that is not nailed down. I find myself sneaking into the kitchen, rummaging through the refrigerator and pantry for something to eat. I begin to eat everything in sight. I justify my eating by telling myself that I deserve to eat after having such a difficult day. Eating makes me feel good; it is instant bliss! I forget about all of my responsibilities and stress.
  • “I just had an argument with my spouse, I am so frustrated. I am in the mood for chips!”
  • “On days like today, I could really go for pizza. My job-related stress is overwhelming. I have so much work to complete by next week.”
  • “I just got a promotion, let’s celebrate by going out to dinner for a fabulous meal.”
  • “My children are driving me crazy. I want some chocolate right now.”

Everyone experiences uncomfortable cravings or urges to eat when they are on a diet. It is important to know that cravings or urges, although not very pleasant, are only thoughts and feelings. They will only last for a period of time and YOU CAN push through it if you know how.

No matter how powerless you feel over food and your feelings, it is possible to make a positive change. You can find healthier ways to deal with your cravings and finally put a stop to sabotaging your diet.

Below are some effective skills you can use to S. T. I. C. K. to your diet and fight a craving.

S: Stop

Freeze! Don’t make a move. Say “stop” out loud to yourself the minute you notice your mind and/or your body is reacting to a craving. You may even want to visualize a stop sign or a traffic light.

As the intensity of a craving builds, it feels like it will last forever. However, research indicates that a craving typically lasts for about 25-30 minutes before subsiding. So, before you give in to your craving, I encourage you to delay as long as possible. If 25-30 minutes seems like eternity, start with 5-minute intervals and work your way up to 30 minutes. It gets easier the more you practice this; Don’t let the craving control you!

T: Take a Breath

Try to take a few slow, deep breaths. Breathing deeper and slower will calm you down and reduce the physical reaction of your craving. This will help you to slow down so you can think more logically and rationally.

I: Imagine Future Consequences

Ask yourself, “Will giving in to my craving help me with what I want in the long run?” Imagine how you will feel after giving in to he craving. Visualize how your future self will feel if you resist the craving.

C: Choose Wisely

If you want to lose weight and keep it off, you have to do something different than you have done before. Tune everything else out and really ask yourself, “What is the right choice for me?” I promise you that food will never be the answer.

K: Keep Going

Never give up on your weight loss journey. Remember that you are creating a new, healthier lifestyle, & it won’t happen at once. Stick to your healthy lifestyle and the results will be worth it.

If you feel overwhelmed or unable to change on your own, your RM team is here to help. We can offer additional strategies to help you change unhealthy behaviors, develop healthy habits, and succeed in reaching your goals.

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PRESS RELEASE: Red Mountain Weight Loss® Expands to North Texas

Red Mountain Weight Loss, an Arizona-based leader in non-surgical and sustainable medical weight loss, is bringing their revolutionary patented medical weight loss programs to North Texas residents. The four locations in Plano, Frisco, McKinney and Southlake will open in March and provide expert care under the direction of bariatric physicians. All will be staffed by medical professionals and offer their individualized, medically-proven weight loss programs and solutions that help patients lose weight quickly, safely, without surgery, and in a spa-like environment.

Red Mountain Weight Loss Founder, Dr. Suzanne Bentz, has a local tie to the area—she’s a graduate of TCU and received her Doctorate from North Texas Health Science Center. Expanding her company’s offerings into the Dallas-Ft. Worth market was a natural fit.

“Since 1997 when I first started Red Mountain Weight Loss, I knew I wanted to grow the company beyond our Arizona roots. Expanding our operations to the Dallas-Ft. Worth area made a lot of sense to me from a target market perspective,” stated Dr. Bentz. “I still maintain many lifelong connections and friendships here and providing jobs and opportunity to the area is a way of giving back to a community that’s meant so much to me, personally.”

While there are no shortages of weight loss regimens, Red Mountain Weight Loss’ program includes several key differentiators. For over 20 years, the company has become the leader in nonsurgical methods of sustainable medical weight loss by providing expert care under the direction of bariatric physicians. Red Mountain Weight Loss treats the whole patient, supplying them with tools that help with lifelong success. Red Mountain Weight Loss is the inventor of RM3, a comprehensive 3-step program featuring a patented prescription medication that offers rapid weight loss and lifetime maintenance, as well as RM Lifestyle, a flexible weight loss and maintenance program. Tens of thousands of patients have subscribed to the individualized medically-proven programs. The individualized care is designed to meet each patient’s needs and offers a unique collection of services and products for effective weight loss and weight maintenance.

Every program and solution offered includes meal plans that are sustainable, consisting of real, fresh foods that patients can find at their local grocery store. Patients don’t feel starved or deprived on Red Mountain Weight Loss programs.

New for Dallas-Ft. Worth, Red Mountain Weight Loss will introduce two new proprietary appetite suppressant prescriptions. Phen XR and D-XR are Red Mountain Weight Loss’ proprietary blends, featuring an extended release formula, resulting in longer duration with less side effects than the commercial versions. Both are patent pending.

Red Mountain Weight Loss is for individuals wanting to shed 10 to 100 pounds or more and is especially geared to those who have tried other programs and failed to keep the weight off. There are no contracts, no clubs, no membership and best of all—no judgements. All patients receive a one-on-one consultation that includes lab work, medical history, body composition analysis, weight history, trials and failures with weight loss, the current lifestyle of the patient and their weight loss goals. Patients are welcome to begin and end the program at any time.

Along with Red Mountain Weight Loss programs, they offer a variety of medical-grade vitamins and supplements and an assortment of food and beverages at their locations.

Originally posted on an affiliate website, Business Wire.

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Recipes & Kitchen  

Go-To Holiday Dishes

Eating healthy can be especially hard during the Holidays, but over the years we have been hard at work experimenting and modifying recipes that are both tasty and healthy — just for you! Try out one of these RM3®-Friendly dishes at your next Holiday party and be this season’s most popular chef.


Grilled Salmon with Kale Sauté


2 filets of salmon, about 1-inch thick

½ tsp thyme, crushed

¼ tsp garlic powder

¼ tsp cayenne pepper

1 Tbsp shallots, finely chopped

1 small clove of garlic, minced

6 oz kale

½ tsp lemon zest

Salt & pepper (to taste)


  1. Thaw fish if frozen. When defrosted, rinse & pat dry. Set aside.
  2. In a small bowl, mix together thyme, garlic powder, cayenne pepper, salt and pepper. Sprinkle evenly on top of the salmon.
  3. Heat grill & cook the fish, uncovered, for 8-12 minutes or until it begins to become flaky. Turn once halfway through grilling to ensure that it is cooked through. If concerned about the fish sticking to the grill, spray it with a little nonstick cooking spray before cooking.
  4. In a pan, cook the shallot and garlic with a little zero-calorie nonstick cooking spray until fragrant. Add kale and lemon zest, then cover & cook for 2 minutes. Uncover and continue to cook until the kale begins to wilt, or for about 6-8 minutes.
  5. Sprinkle kale with salt and serve alongside the salmon.



Brussels Sprouts Sliders


20-25 large brussels sprouts

7 oz chicken breast, cubed

2 large onions, diced

3-4 Tbsp Liquid Aminos

1 Tbsp lemon juice

1 tsp ground cumin

3 cloves garlic, minced

½ tsp cayenne pepper

Salt & pepper (to taste)



  1. Heat a large skillet over medium heat. Add a little zero-calorie nonstick cooking spray, heat for a minute, then add the onions and a little bit of salt. Stir frequently.
  2. As the onions darken in color, lower the heat. Keep sautéing for 20-25 minutes, until the onions are soft and caramelized.
  3. Preheat the oven to 375F. Cut the Brussels sprouts in half from top to bottom.
  4. In a bowl, mix together liquid aminos, lemon juice, garlic, cumin and cayenne to make a marinade. Pour about ½ onto the cubed chicken and allow to marinate.
  5. Meanwhile, line a large baking sheet with parchment paper and use the remaining marinade to dip each side of the Brussels sprout halves. Place marinade-dipped sprouts cut-side down on the baking sheet. Bake for about 20-30 minutes, until sprouts soften and edges are crisp.
  6. Once done marinating, cook the cubed chicken in a sauté pan, using a little bit of zero-calorie nonstick cooking spray to ensure the chicken does not stick to the pan.
  7. Take one half of a Brussels sprout and smear with a spoonful of the caramelized onions. Add a piece of the cubed chicken. Take the other half of the Brussels sprout and position it so the two spouts are like buns on a burger, with the cut sides facing each other
  8. Secure your “sliders” with a toothpick and serve immediately, or keep warm on a baking pan in the oven.


Teriyaki Cauliflower Bites


1 large head of cauliflower

½ cup Liquid Aminos

¼ cup Stevia®

1 Tbsp Ginger puree

1 Tbsp garlic, minced

Salt & pepper (to taste)


  1. Combine the liquid aminos, Stevia®, ginger and garlic. Set aside.
  2. Preheat oven to 450F and spray a baking sheet lightly with a little zero-calorie nonstick cooking spray.
  3. Chop the cauliflower into florets and place onto the baking sheet. Lightly spray a little more zero-calorie nonstick cooking spray atop of the cauliflower. Season with salt & pepper.
  4. Bake the cauliflower for 20-25 minutes. Pour the Sauce from step 1 atop the cauliflower bites, mix around to coat, and then return to the oven for another 5 minutes.
  5. Flip, then bake for 5 more minutes or until roasted to taste. Remove from oven, allow to cool & enjoy.
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Healthy & Happy  

Making Menopause Easy

By: Dr. Kim Feinstein, Red Mountain Weight Loss® Clinical Psychologist & Weight Loss Specialist

Are you approaching or experiencing the dreaded menopause? Do you suffer from hot flashes, mood swings and/or sleep disturbance? Patients often complain that the hormonal shifts of menopause come with a side order of extra pounds, which causes an emotional burden related to weight gain that often affects self-image, interpersonal relationships, sexual function and overall quality of life. However, the idea that menopausal weight gain is inevitable and unavoidable is actually a myth. In fact, a research study which appeared in the Journal of the Academy of Nutrition and Dietetics proves it.

The research study included 500 overweight/obese postmenopausal women. Half of the women were expected to follow a weight loss diet plan, which included frequent meetings with nutritionists, psychologists and exercise specialists. None of these services were available to the other half of women; however, they were given the option to attend seminars on overall general health. At the conclusion of the 4-year study, it was found that those who received nutritional, psychological and exercise services lost an average of 8 pounds, compared to a half a pound among those who were part of the general health group

Such results are exciting because the study demonstrates the importance of approaching weight loss from a psychological perspective as well as a traditionally-medical one. Careful attention to lifestyle choices — particularly diet and exercise — is important, as is setting reasonable and achievable weight loss goals.

So, what are these rules for successful weight loss and weight management during and after menopause? Below I have outlined several diet and lifestyle rules that will help you to sail through this difficult time of transition.


Muscle mass declines as we age due to decreasing activity levels and decreasing testosterone levels which in turn equates to a decreased metabolism. Therefore, an exercise routine that incorporates good strength training can help mitigate that effect by maintaining and even building muscle mass. Remember that strength training will not make you “bulky,” but actually make it easier for you to shed unwanted pounds.

Healthy and Balanced Eating

It is more important than ever to follow a medically supervised weight loss meal plan. Such guidelines will help you to reduce your caloric intake without skimping on nutrition. Because your metabolism slows with age, you actually need to eat less to maintain weight. So, if your goal is to lose weight, you will need to cut calories more than you had to cut 20 years ago when dieting. Your RM provider will create an individualized meal plan that will help you to lose the weight and keep it off.

Limit Sugar Intake

For most, this is probably the hardest rule to follow. You probably already know that eating too much sugar causes weight gain, but current research also associated high sugar intake with increased rates of obesity, heart disease, and cancer.

In the average American diet, sugar accounts for approximately 300-400 calories a day and the average person consumes nearly 42.5 teaspoons of sugar daily. Approximately half of these calories come from sugar-sweetened beverages which include juices, energy drinks, Starbucks beverages and more. Additional foods that contribute to excess dietary sugar include chocolate, cookies, cakes, doughnuts, ice cream and candy.

Unfortunately, if you want to lose weight, you can’t have your cake (all of the time) and eat it too. Moderation is key. Still, if you are thinking to yourself that there is no way you could possibly live without sugar, you may be surprised. Ask your RM provider for diet-approved sugar substitutes that will leave you feeling satisfied and lighter on the scale! Limiting sugar intake, also has been found to be helpful in reducing the symptoms of both menopause and PMS.

Reduce Alcohol Consumption

Alcoholic beverages add additional calories to your diet and significantly increase the risk of weight gain. Also, alcohol lowers inhibitions, which often leads to impulsive and poor decision-making when it comes to food choices. Even the most committed dieter will struggle with fighting the urge to indulge when tipsy.

Get support

Surround yourself with family, friends, and loved ones who support your desire and efforts to live a healthy lifestyle. Better yet, team up and make the lifestyle changes together. It’s easier to stay accountable when you have supportive people around you.

If you are struggling with post-menopausal weight gain, there are solutions! If you haven’t already, contact any of our locations today and schedule a Weight Loss Consultation to get yourself started on an individualized program which will be able to help you learn the skills necessary to avoid weight gain and be your best self.

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Healthy & Happy  

Sail through Menopause

Written by: Dr. Shelly Messer, Medical Director – Red Mountain Weight Loss®

Menopause: the word alone strikes fear through the heart of many women. I often see patients who worry about becoming a red-faced, forgetful, raging lunatic who is drenched in sweat at all times and no longer interested in bedroom activities. However, this does not have to be the case. It is possible to sail through this time with grace and confidence.

The first step is to understand Menopause from a medical perspective.

The average age of menopause is 52, however this can occur earlier for some and later for others. Symptoms include hot flashes, mood swings, forgetfulness, trouble concentrating, trouble sleeping, vaginal dryness, decreased libido, urinary incontinence and an increase in vaginal & bladder infections.

The most concerning symptom for many, however, is weight gain.

The Science behind Menopause:

As women enter the menopausal transition, ovarian function begins to decline. The ovaries produce less of a substance called Inhibin which normally would inhibit secretion of a hormone called FSH in the brain. Since this process is not as inhibited, FSH levels increase which stimulates the ovaries to produce more estrogen. In time, this process burns out the ovarian follicles resulting in an eventual decline in output of estrogen. With the ovary less active, the other ovarian hormones, progesterone and testosterone decline as well.

When estrogen levels fall, the adrenal glands respond with an increase in cortisol which causes an increase in fat deposition. Estrogen also stimulates the process of lipolysis (fat burning) in the fat cell. Less fat burning occurs when there is less circulating estrogen.

What’s the big deal with these lower hormone levels?

Not only does the change in hormone levels contribute to menopausal symptoms, but it is pivotal in explaining the effects on weight during this stage of life.

An aging, tired adrenal gland further results in a decline in estrogen and testosterone, plus makes us feel fatigued. As a result, we often times become more sedentary as we go through this process. Plus, testosterone is needed to stimulate and maintain muscle mass which is very metabolically active tissue. When this stimulation declines, our muscles begin to atrophy resulting in a lower overall metabolism.

So, now we have a situation where our hormone balance favors fat deposition especially around the abdomen: our metabolism has declined due to less muscle mass, and a decrease in our activity levels has likely contributed to a decrease in muscle mass & metabolism.

Even one more factor that occurs with that drop in estrogen and testosterone is an increase in insulin resistance which makes our bodies less responsive to insulin so that our pancreas pumps out higher and higher levels. When our body has high levels of insulin, our body takes the glucose we consume and stores it as fat. It’s a wonder we survive this process at all.


Some women sail through menopause with tolerable symptoms and maintain their thin structure. How is this possible?


One good idea is to enter menopause at a normal weight & maintain an exercise regimen, as studies demonstrate thin and active women experience less menopausal symptoms. They also have an easier time maintaining their weight. So, if you are not nearing the time of menopause, now is a great time to ensure you are leading a healthy lifestyle and getting your body to its optimal healthy weight.

For those of who are going through this process or have completed it and experienced excess weight gain, please don’t lose hope. You can still improve your hormonal environment in favor of weight loss & maintenance by taking the following steps:

1. Start a medical weight loss program where the providers can work with you on your individual needs. RM3® is the perfect program to help women through this transitional stage in order to quickly and effectively lose weight.

2. Due to the decrease in metabolism as we age, you actually need to consume less to maintain your weight than you did in the past. Focus on including lots of vegetables and lean proteins in your diet. Eat less carbs and sugars, which are likely to be stored as fat in a menopausal hormone environment.

3. Exercise! Make sure your exercise program involves strength training as well as cardio to help increase your muscle mass.

4. Support your adrenal gland. Our supplement Adrenal Complex can help improve the function of your adrenal gland by restoring energy and promoting a proper hormonal balance.

5. Consider hormone therapy. We recommend bioidentical hormones to help restore your levels. Studies do not show an increase in weight with women on hormone therapy other than some water weight gain and breast tissue gain when levels are too high. Hormones can also help improve your sensitivity to insulin to counteract the fat storage effect of too much insulin.

6. Take DHEA. This is a supplement available in our offices. DHEA is a product of the adrenal gland that is then converted to testosterone and estrogen.

As you can see, menopause can be successfully embraced. This is a time to celebrate your life achievements and the acquisition of years of knowledge while looking forward to all that is yet to come.

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Healthy & Happy  

These Tips Could Add Years to Your Life

The science is real: how long you live is actually more related to your lifestyle than your genetics, researchers say.

Although some people are genetically predisposed to conditions like cancer and heart disease which contribute to a lowered life expectancy, these factors are not always a death-wish. Despite the impact of genetics on declining health, lifestyle variants contribute even more to assumed life-span. According to a family study which assessed the differences in genome among siblings and compared it to their respective lifespans, it was concluded that only 20-30% of variation in lifespan is contributed to by genetic factors. The other 70-80% is determined by lifestyle.

With more research focused on prevention, we are given more insight into more effective ways to enhance the way our body functions. With these tokens of knowledge, we may be able to have an actual impact on how long our longevity. In fact, the three countries with the highest life expectancies according to the World Health Organization – Japan, Switzerland, and Singapore – are notorious for living lifestyles which align with lifespan-related research. There may be no real “fountain of youth,” but there are certain things you can do that may greatly impact your aptitude to enjoy a long, healthy, & happy life.

According to a study from Harvard University called “Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population” (2018), researchers found a correlation between “healthy” lifestyles and a lower mortality rate. Notably, participants in this 34-year-long study adhered to the 5 specific low-risk lifestyle traits, below, resulting in an increased life expectancy at age 50 by 12-14 years in comparison to those who did not engage in these low-risk lifestyles.

1. Moderate-vigorous physical activity

Regular engagement in physical activity has an arsenal of proven benefits, so it’s no shock that this would be one of the key factors in ensuring longevity. From its key role in the stimulation of muscles to its ability to reduce the risk of chronic disease, hitting the gym is absolutely a great way to keep healthy. Plus, it keeps your skin looking young and your organs working strong; what’s not to love?

2. Never smoking

Smoking tobacco has been shown to decrease the function of the lungs and increases risk of many cancers. Thus, staying away from this substance is your best bet to avoid such hardships.

3. High diet quality

“High diet quality” in the study was defined by the frequency which people consumed certain foods, including fruits and vegetables, but also included the use of things like multivitamins

4. Moderate alcohol intake at most

When consumed in moderation, alcohol can reap many health benefits such as reduced risk of heart disease, stroke, and diabetes. Some alcohols, like red wine, even have antioxidant properties. However, binge drinking alcohol can deteriorate the skin, increase weight, damage vital organs and more.

5. Keeping one’s Body Mass Index (BMI) between 18.5 and 24.9

The acquisition and maintenance of a healthy Body Mass Index (between 18.5 and 24.9) can be achieved through some of the aforementioned low-risk lifestyle traits and is arguably the most important one of all. Having a healthy BMI reduces the risk of diseases, increases energy, relieves joint tension, increases self-esteem, and overall supports general welfare.

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