Lessons from a Squirrel

By: Scottsdale Weight Loss Center

Published: September 17, 2025

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We have a cat named Squirrel. On the outside, she does indeed look like a squirrel. But on the inside? Squirrel has the heart of a US Marine.

Squirrel came to live with us after a dear friend died in the line of duty. Stuart “Stu” Smith was a decorated Marine whose military service carried over into his civilian flight career.

You could set your clock at the flight base every morning when it was time for Stu to eat breakfast. Precisely at 5:30 a.m.

Squirrel does the exact same thing. Precisely at 5:30 a.m. Not 5:31. Certainly not 5:32.

If you should forget her designated meal times, Squirrel will remind you. Loudly. Insistently. With a direct order. Right MEOW.

So, what lesson can Squirrel teach us on a weight loss journey? Having a specific plan that maintains nutritional integrity and consistency is critical for success.

The goal of any weight loss journey is to lose weight. The goal of a medically supervised weight loss journey, such as the one you embark on with Scottsdale Weight Loss Center, is to make sure that you lose the right kind of weight.

Idealistically, this means losing weight from fat mass (FM) and not skeletal muscle mass (SMM), as fat mass is the biggest predictor of overall metabolic health (An, Cho & Yoon. 2023).

According to a recent study in the journal Nutrients, optimum weight loss occurs when you preserve skeletal muscle mass as much as possible. SMM is one of the most important predictors of long-term health, physical function and longevity (McCarthy & Berg, 2021).

So how do we use nutritional consistency to preserve SMM? At Scottsdale Weight Loss Center, we use proven science with real results. This includes:

weekly body composition analysis of FM, SMM and other clinical markers of effective progress
protein forward nutritional plans that are specific to each patient
establishing daily protein goals that are measurable and achievable
frequent protein intake intervals (usually every 2 to 4.5 hours) that help achieve daily goals

Surprisingly, out of all these strategies, one of the toughest challenges for patients can be protein intake frequency—but it doesn’t have to be. Just take a lesson from Squirrel.

Having a consistent eating schedule at designated times each day takes the decisional stress out of nutritional planning. One of the simplest ways to do this is to set a schedule to eat every three hours, then set reminders when it’s time to eat.

Some patients use a checklist on a sticky note on a computer monitor. Another system is to move beads on a bracelet throughout the day.

One of the simplest tools, however, is to set a reminder alarm on a phone or watch.

Using the Squirrel Technique, this alarm could be a progressive meow on your phone, spaced three hours apart, that gets louder if you choose to ignore it.

Protein right MEOW please!

Whatever reminder system you choose, make it simple so it is sustainable. Think something that grabs your attention and prompts action. A little judicious humor is always a bonus.

Until next time, be safe and be well.

References

An, S., Cho, S. & Yoon, J. (2023). Adipose tissue and metabolic health. Diabetes Metabolism Journal, 47(5), 595-611.

McCarthy, D. & Berg, A. (2021). Weight loss strategies and risk of skeletal muscle mass loss. Nutrients, (13)7, 2473. https://doi.org/10.3390/nu13072473

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

gina weight loss before and after scottsdale weight loss center

Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

lauren weight loss before and after scottsdale weight loss center

Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

chuck h weight loss before and after scottsdale weight loss center

Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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      Excellent rating  
 Based on 415 reviews 
    
  
 
 
     Trustindex verifies that the original source of the review is Google. Everything perfect
     
   Andi K 
 3 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
   Mj W 
 9 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
   Donna L 
 11 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Great place 30 lbs.and counting thank you And now it is over 40 lbs. and counting thank you great job
     
   John J 
 27 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I cannot say enough wonderful things about Dr Robert Ziltzer! He helped me reach my ideal weight and more importantly maintain it for over 2 years. He has also helped me keep my blood pressure exactly where my internist wanted it. Dr Ziltzer is not only exceptional in weight management but also a truly gifted internet’s. His knowledge, kindness, and dedication are remarkable. I am deeply grateful for his care and recommend him whole heartedly!
     
   Merle S 
 34 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
   Paula S 
 37 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
   Joyce K 
 44 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. My weight loss is going well because of Scottsdale Weight Loss Center.  I couldn’t do it without them
     
   Robert D 
 46 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Amazing staff and great program!  Feeling great!
     
   Brian H 
 48 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC. I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time. 6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
   Stephanie P 
 62 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. They have encouraged and been there through every tough situation. Definitely the team to lean on.
     
   Theresa G 
 67 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Everyone is pretty amazing but Kim the NP is absolutely one of the best practitioners I’ve ever met !
     
   Mary K 
 68 days ago
 
 
 
 
 
 
  
 
 
 
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