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#3 of 12: Know This Number – Why Your Waistline Is Your Lifeline | Dr. Don Colbert, MD Ep. 3

🎥 Watch Episode 3: Waistline & BMI
Why Your Waistline Is Your Lifeline: How Weight, Waist Size & BMI Predict Disease Risk

Episode 3 of 12 | Do You Know Your Number? with Dr. Don Colbert, MD

“Your waistline is your lifeline.” — Dr. Don Colbert, MD

In the third episode of Dr. Don Colbert’s powerful health series Do You Know Your Number?, the focus turns to a topic that many people avoid — weight, waist size, and BMI. But as Dr. Colbert explains, understanding these numbers is critical if you want to live long, live strong, and avoid the most common lifestyle-related diseases.

Why Your Waist Size Matters

Dr. Colbert explains that belly fat is not just extra padding — it’s actually a metabolically active organ that produces harmful, inflammatory chemicals like C-reactive protein and interleukin-6 (IL-6). These substances can:

Constrict arteries and raise blood pressure

Increase insulin resistance

Trigger systemic inflammation

Lead to arthritis, heart disease, dementia, and more

“When your waist is high, your belly fat produces the most inflammatory and toxic fat in the body. It’s a metabolic machine.” – Dr. Colbert

What Should Your Waist Size Be?

Dr. Colbert gives a simple formula:
✅ Your waistline should be less than half your height.

For example: A woman who is 5’4” (64 inches) should have a waist under 32 inches

A man who is 6’0” (72 inches) should aim for a waist under 36 inches

First Goal:

Women: 35 inches or less

Men: 40 inches or less

“If your waistline is more than half your height, your risk for cardiovascular disease and chronic illness goes up dramatically.”

Understanding BMI (Body Mass Index)

Dr. Colbert also explains how Body Mass Index (BMI) can help you understand if you’re in a healthy weight range:

BMI 30+ = Obese

BMI 35–39.9 = Moderately Obese

BMI 40+ = Formerly “Morbidly Obese” (now called Class III Obesity)

🧮 To calculate your BMI, use this free tool:
👉 BMI Calculator – CDC

“What you are not willing to face, you will never change.”

The Problem with Ignoring the Scale

Many people avoid stepping on the scale, especially women. But Dr. Colbert encourages viewers to face the truth — privately, if needed — because avoiding your number doesn’t make the health risks go away.

“Everything has a load limit… Your body, your joints, your heart. Exceed it, and things start breaking down.”

How to Lower Your Waistline and Weight Naturally

Dr. Colbert recommends a 3-part strategy for lowering weight and belly fat:

1. Follow the Beyond Keto Diet

A modified Mediterranean-style ketogenic plan designed to burn belly fat without sacrificing nutrients.

📘 Learn more: Beyond Keto Book by Dr. Colbert →

2. Incorporate Intermittent Fasting

Start with a 16:8 fasting window. You can still take:

Coffee with stevia

Fiber Zone (has zero net carbs) → Try Fiber Zone →

3. Exercise with Joint-Friendly Movement

Start with 20 minutes, 5 days a week. Great options include:

Recumbent bike

Elliptical

Swimming

Walking or pickleball

“Find an activity you love — make it your appointment with yourself.”

Collagen Support for Joints, Hair & Nails

Overweight individuals often experience joint pain, which can make movement difficult. Dr. Colbert recommends daily collagen for joint and connective tissue support — especially Type II collagen sourced from chicken sternum.

🥤 Try Dr. Colbert’s multi-source collagen with Type II & marine collagen:
👉 Shop Collagen Powder →

Accountability Matters

Dr. Colbert and Kyle also encourage you to find an “accountability buddy.” If you don’t have someone locally, join the free Keto Zone Challenge Group with over 10,000 members supporting each other online.

👥 Join the community:
👉 Keto Zone Challenge Group on Facebook →

Final Word

“Bring your BMI down. Bring your waistline down. And your numbers will begin to align.” – Dr. Don Colbert, MD

Small, daily changes can dramatically improve your health. You don’t have to do it alone — and you don’t have to be perfect. You just have to get started.

🎥 Watch Episode 3 now:
👉 Do You Know Your Number – Episode 3

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#2 of 12: Know This Number – Natural Ways to Lower Blood Sugar & Live Long & Strong | Dr. Don Colbert, MD ep. 2

📺 Watch the Full Video Below:

Nearly 50% of Americans are either diabetic or pre-diabetic—and most don’t even realize it. In Episode 2 of Do You Know Your Number?, Dr. Don Colbert, alongside Kyle and Mary Colbert, reveals why knowing your hemoglobin A1C may be the most critical number for your long-term health.

What Is Hemoglobin A1C?

Your A1C is a blood test that shows your average blood sugar levels over the past 2–3 months. It reveals how much glucose has attached to your red blood cells and helps identify early warning signs of diabetes or pre-diabetes.

A1C below 5.7% = Healthy

5.7–6.4% = Pre-Diabetic

6.5% or higher = Type 2 Diabetes

“We reverse Type 2 diabetes all the time,” Dr. Colbert shares. “And almost no one believes us—until their blood sugar is under 5.7 and their doctor is shocked.”

The Hidden Dangers of High Blood Sugar

Dr. Colbert warns that high blood sugar levels silently accelerate aging and disease—even if you’re not overweight. Elevated glucose:

Ages your organs, skin, arteries, and brain

Increases plaque in arteries (especially the penile artery in men—leading to ED)

Raises your risk of stroke, dementia, kidney disease, and more

“High A1C is like termites in your house—you can’t always see it, but it’s slowly destroying your foundation.”

Why Most People Struggle

Cravings for sugar and refined carbs are not just about willpower. As Mary Colbert admits:

“I’m a carbaholic. I love chips and donuts. But I had to make a decision—do I want to check out early because of a donut?”

These cravings often stem from insulin resistance, the root cause of Type 2 diabetes. Fortunately, there’s a path to reversing it.

Dr. Colbert’s 4 Keys to Lowering A1C Naturally

Follow the Beyond Keto Diet
A powerful blend of the Keto and Mediterranean diets, designed to burn fat and reduce inflammation.

Use Targeted Supplements

Carb Assist – combines berberine, alpha-lipoic acid, chromium, cinnamon, and more to support healthy blood sugar

Extra Berberine – helps mimic the effects of blood sugar-lowering medications

Fiber Zone – lowers the glycemic impact of meals and curbs cravings

Track Your Numbers
Just like elite athletes track performance metrics, you should track your A1C, fasting glucose, and inflammation markers like hs-CRP.

Add Intermittent Fasting & Movement
Combine walking, strength training, or cardio with a consistent fasting routine to increase insulin sensitivity.

The Good News: Your Body Can Heal

“You don’t catch diabetes—you develop it from years of wrong choices. The good news is you can reverse it by making the right ones,” says Dr. Colbert.

When you support your body with the right tools—faith, food, supplements, and lifestyle—it responds. Healing begins. Energy returns. And diseases retreat.

Join the Free Keto Zone Challenge

Ready to take the next step?
Join the 21-Day Keto Zone Challenge—a free step-by-step guide with:

Daily videos from Dr. Colbert & Kyle

Delicious recipes

Facebook community support

Final Word

Knowing your A1C is one of the most important decisions you can make for your health. Don’t wait. Ask your doctor for a simple blood test—or request it online—and take the first step to living long and strong.

🧠 “Athletes know their numbers—and so should you.” – Kyle Colbert

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#1 of 12: Know This Number – Natural Ways to Lower Blood Pressure & Live Long & Strong | Dr. Don Colbert, MD Ep. 1

📺 Watch the Full Video Below:

In this episode of Dr. Colbert’s Divine Health Broadcast, Mary Colbert, Dr. Don Colbert, MD, and Kyle Colbert reveal why nearly 80% of adults over 65 struggle with high blood pressure—and exactly what you must do to “Live Long & Strong.” You’ll learn:

Know Your Numbers: Why monitoring blood pressure (now defined as ≥130/80) is the most critical first step.

Lifestyle Triggers: How coffee, stress, excess salt, weight gain, and undiagnosed sleep apnea quietly drive your numbers upward—and what to do about it.

Dietary Strategies: The power of a modified Keto Zone or Mediterranean-style eating plan rich in fiber and healthy fats.

Practical Tools: Simple tips for accurate at-home readings, water intake, and stress-busting practices like deep breathing and laughter.

Helpful Links & Resources

Fiber Zone for daily gut-friendly fiber ➤ https://divinehealth.com/fiber-zone

Keto Zone Starter Pack for optimized low-carb living ➤ https://divinehealth.com/keto-zone-starter-system

Whether you’re just beginning to track your blood pressure or you’ve tried everything under the sun, this episode will arm you with actionable steps and real-world tips from a family of experts.

🔔 If you found this information helpful, please subscribe, hit that like button, and share with loved ones. Visit divinehealth.com for more supplements and resources, and let’s all live long and live strong!

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Do You Know Your Number? Lower this Number So You Can Live Long & Strong w/ Dr Don Colbert, MD Ep. 1

📺 Watch the Full Video Below:

In this episode of Dr. Colbert’s Divine Health Broadcast, Mary Colbert, Dr. Don Colbert, MD, and Kyle Colbert reveal why nearly 80% of adults over 65 struggle with high blood pressure—and exactly what you must do to “Live Long & Strong.” You’ll learn:

Know Your Numbers: Why monitoring blood pressure (now defined as ≥130/80) is the most critical first step.

Lifestyle Triggers: How coffee, stress, excess salt, weight gain, and undiagnosed sleep apnea quietly drive your numbers upward—and what to do about it.

Dietary Strategies: The power of a modified Keto Zone or Mediterranean-style eating plan rich in fiber and healthy fats.

Practical Tools: Simple tips for accurate at-home readings, water intake, and stress-busting practices like deep breathing and laughter.

Helpful Links & Resources

Fiber Zone for daily gut-friendly fiber ➤ https://divinehealth.com/fiber-zone

Keto Zone Starter Pack for optimized low-carb living ➤ https://divinehealth.com/keto-zone-starter-system

Whether you’re just beginning to track your blood pressure or you’ve tried everything under the sun, this episode will arm you with actionable steps and real-world tips from a family of experts.

🔔 If you found this information helpful, please subscribe, hit that like button, and share with loved ones. Visit divinehealth.com for more supplements and resources, and let’s all live long and live strong!

The post Do You Know Your Number? Lower this Number So You Can Live Long & Strong w/ Dr Don Colbert, MD Ep. 1 appeared first on .

Berry Lemon Fiber Zone Cooler

A hydrating, gut-friendly drink that supports digestion, balances blood sugar, and curbs cravings.

🥤 Ingredients:

1 scoop Fiber Zone (Lemon-Lime or Berry flavor)

8–12 oz cold water or sparkling water

2–3 fresh strawberries, sliced

A few blueberries (for antioxidant power & patriotic color 🇺🇸)

2–3 slices of lemon

3–4 mint leaves (optional)

Ice

🧑‍🍳 Instructions:

In a shaker or large glass, mix Fiber Zone with water until dissolved.

Add sliced berries, lemon, and mint.

Fill the glass with ice and stir well.

Let sit for 3–5 minutes to infuse flavor.

Garnish with a lemon wheel and a mint sprig for a festive touch.

✅ Benefits:

Supports gut health & regularity

Helps balance post-meal blood sugar

Keeps you hydrated and satisfied

Beautiful and festive for BBQs or brunch!

Order Fiber Zone 30 Servings – HereOrder Fiber Zone 60 Servings – Here

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5 Clinically Proven Tips to Stop Sugar Spikes at Your July 4th Cookout

Summer cookouts, sweet treats and celebratory drinks can send your glucose on a wild ride—unless you have a plan. These five common-sense strategies, each backed by peer-reviewed research, will help you enjoy your July 4th without the sugar spikes. Let’s dive in.

1. Pack Portable Fiber—Your “Dietary Insurance”

“Fiber covers a multitude of dietary sins,” I always say.

Why It Works: Soluble fiber forms a gel in the gut that slows carbohydrate absorption, blunting the post-meal glucose surge. In a review of 17 clinical trials, high-fiber diets improved A1C (average blood sugar) by nearly 0.5% on average¹.

How to Do It:

Spoon 1–2 heaping scoops of Fiber Zone into small resealable baggies before you leave home.

Tuck the baggies into your pocket or cooler.

After you’ve sampled pie, ice cream or cookies, stir a baggie into water within 30 minutes of your last bite.

Did You Know? Just 10–15 g of soluble fiber added after a meal can lower the glucose peak by up to 30%².

2. Double Down on Lean Protein

Build your plate around protein first.

Why It Works: Protein has minimal impact on blood glucose and slows gastric emptying. In one trial, adding 25 g of lean protein to a carb-heavy meal reduced the glucose rise by nearly 40%³.

How to Do It:

Begin your meal with grilled chicken skewers, turkey burgers or shrimp.

Even a hard-boiled egg appetizer gives your system a head start, taming sugar surges when dessert arrives.

3. Embrace Healthful Fats

Not all fats are created equal.

Why It Works: Monounsaturated fats (olive oil, avocado, nuts) slow carb digestion and improve insulin sensitivity. A meta-analysis found replacing just 10% of carbs with unsaturated fats cut post-meal glucose by 20% on average⁴.

How to Do It:

Drizzle extra-virgin olive oil over your summer salads.

Snack on almonds or walnuts instead of chips.

Top burgers with avocado slices for a tasty fat-plus-fiber combo.

4. Take a 10-Minute Post-Meal Stroll

Move your body—your blood sugar will thank you.

Why It Works: Light activity after eating shuttles glucose into muscles and boosts insulin sensitivity. Even 10 minutes of walking can reduce peak blood sugar by 12–15%⁵.

How to Do It:

After the main course, invite friends and family on a quick lap around the yard.

Make it fun: who can collect the most patriotic leaf or spot the first firework sparkler?

Little-Known Fact: Post-meal spikes predict heart disease risk more strongly than fasting glucose—so that brief walk is more powerful than you think.

5. Hydrate Strategically

Don’t let dehydration sabotage your efforts.

Why It Works: When you’re even mildly dehydrated, your blood concentrates and glucose levels rise. In a population study of over 3,000 adults, those drinking less than 1 liter of water per day had a 17% higher risk of elevated blood sugar⁶.

How to Do It:

Alternate every sweet cocktail or soda with a glass of water.

Infuse your water with cucumber slices, mint or a squeeze of lemon—zero sugar, all refreshment.

Why Taming Spikes Matters for Aging & Disease Prevention

Every glucose surge triggers oxidative stress and inflammation. Over years, these repeated hits accelerate cellular aging, damage blood vessels, and fuel chronic disease—from heart attacks and Alzheimer’s to certain cancers. By keeping those peaks in check—whether via fiber, protein, fats, movement or water—you’re not just avoiding crashes; you’re protecting your future health and staying strong into your 90s.

References

Weickert MO et al. “Dietary fiber and glycemic control in type 2 diabetes: review and meta-analysis.” Nutrition Reviews 2012.

Jenkins DJA et al. “Effect of viscous fiber on post-prandial glycemia.” The Lancet 1978.

Leidy HJ et al. “Additional dietary protein reduces post-meal glycemic response.” American Journal of Clinical Nutrition 2015.

Schwingshackl L et al. “Unsaturated fats reduce postprandial glucose: meta-analysis.” Diabetes Care 2011.

Karstoft K et al. “Ten minutes of walking reduces post-meal glycemia.” Journal of Applied Physiology 2016.

Perrier ET et al. “Water intake and hyperglycemia risk: population study.” PLoS ONE 2014.

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These Two Things Could Save Your Kidneys – Ep. 5

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Save Your Kidneys with a Low-Protein Keto Approach & Glutathione Support

Maintaining optimal kidney function is essential for overall health—especially if you’ve embraced a ketogenic lifestyle. While traditional keto emphasizes high protein intake, too much can overwork your kidneys and accelerate decline in those prone to chronic kidney disease (CKD). In Episode 5 of Dr. Colbert MD, we explore how a low-protein ketogenic diet, paired with targeted glutathione support, can protect and even improve renal health.

Why the Standard High-Protein Keto May Harm Your Kidneys

Excess Nitrogen Waste
Eating large amounts of protein forces your kidneys to filter more nitrogen byproducts (urea). Over time, this added strain can worsen kidney function, especially if you have preexisting renal impairment.

Increased Glomerular Pressure
High protein loads raise pressure inside the glomeruli—tiny filtration units—leading to “hyperfiltration.” Chronic hyperfiltration speeds up nephron loss, the functional units of your kidneys.

By moderating protein and shifting the macronutrient balance, you can maintain ketosis without taxing your renal system.

The Low-Protein Keto Blueprint

Adjust Your Macros

Protein: 0.6–0.8 g per kg of ideal body weight

Fat: 70–75% of total daily calories

Carbs: 5–10% (typically under 30 g net carbs per day)

Choose High-Quality Sources

Proteins: Small portions of pasture-raised poultry, fatty fish, grass-fed dairy and eggs

Fats: MCT oil powder, avocado oil, grass-fed butter, olive oil

Veggies: Leafy greens and cruciferous vegetables to boost fiber and antioxidants

Monitor Kidney Markers

Get regular blood work (e.g., serum creatinine, BUN) and urine tests (albumin-to-creatinine ratio) to track how your kidneys respond.

Work with your healthcare provider to adjust as needed.

The Power of Glutathione for Renal Protection

Glutathione is your body’s master antioxidant, crucial for neutralizing free radicals and detoxifying harmful compounds. In the kidneys, it:

Reduces Oxidative Stress: Protects renal cells from damage caused by reactive oxygen species (ROS).

Supports Detoxification: Aids in removal of heavy metals and metabolic toxins that can accumulate in kidney tissue.

Enhances Recovery: Promotes cellular repair after injury or inflammation.

Supplementation Tips:

Dosage: 250–500 mg of reduced glutathione daily, or take precursors like N-acetylcysteine (NAC) under your doctor’s guidance.

Timing: With meals to improve absorption, or split into morning and evening doses.

Formulation: Look for liposomal glutathione for enhanced bioavailability.

Real-World Meal ExampleMealProteinFatNet CarbsBreakfast2 eggs1 Tbsp MCT oil powder & coffee3 gLunch3 oz salmonAvocado & olive oil dressing5 gSnackHandful macadamias—2 gDinner2 oz chickenCauliflower rice sautéed in butter6 g

Total protein remains under 60 g per day for most adults, while fats keep you in deep ketosis.

Actionable Tips for Kidney-Friendly Keto Success

Stay Hydrated: Aim for 2–3 L of water daily to help clear urea and support filtration.

Test Ketones & Glucose: Use blood meters to ensure you’re in ketosis without overconsuming protein.

Incorporate Antioxidant Foods: Berries, bell peppers, and leafy greens add phytonutrients that further protect renal tissue.

Work with a Professional: Regular check-ins with a nephrologist or your primary care physician help catch any early changes.

Ready to Protect Your Kidneys?

Adopting a low-protein ketogenic diet alongside targeted glutathione supplementation can be a game-changer for kidney health. Start by recalibrating your macros, choosing clean protein sources, and adding a high-quality glutathione supplement. With regular monitoring and the right support, you can enjoy the benefits of ketosis while safeguarding your most vital filter.

For more detailed meal plans, dosing guidelines, or personalized support, visit Dr. Colbert’s Kidney Health Hub or consult your healthcare provider.

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Top 10 Cancers & How to Prevent Them Naturally Ep. 2

 

Top 10 Cancers & How to Prevent Them Naturally

In Part 2 of Dr. Don Colbert’s cancer series, discover the ten most common types of cancer and what you can do right now to reduce your risk and walk in divine health. From early detection to faith-filled living, this episode is packed with spiritual encouragement and evidence-based guidance.

🎯 What You’ll Learn:Top 10 cancers and how to screen for themThe dangers of constipation, hormone imbalance, and toxinsHow fiber, cruciferous veggies, and a healthy weight help reduce cancer riskThe role of faith, forgiveness, and speaking God’s Word over your body🌿 Products & Resources Mentioned:Fiber Zone – Colon & hormone supportGreen Supremefood – Cruciferous veggie blendRed Supremefood – Berry-based antioxidant supportHormone Zone – DIM + Vitamin D3 + K2Nano Glutathione – Detox & radiation protectionBeyond Keto Book – Learn the anti-inflammatory lifestyle📺 Watch the Full Episode:🔗 Stay Connected:Shop Divine Health SupplementsRead More Articles by Dr. ColbertJoin the Keto Zone & Detox Challenge Group

Your health is worth fighting for. Start with knowledge, take action, and walk in faith.

 

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Summer Sourdough “Gut Zone” Toast

Ingredients (serves 2; 1 slice each)

2 slices (about 1 oz each) thin-cut whole-grain sourdough

4 oz fresh burrata or mozzarella (2 oz per person)

1 cup mixed heirloom cherry tomatoes, quartered

1 small avocado, diced

2 Tbsp extra-virgin olive oil, divided

1 Tbsp balsamic vinegar (or balsamic reduction)

2 Tbsp finely chopped fresh basil

Sea salt & cracked black pepper, to taste

Optional: pinch of red-pepper flakes for a little kick

Instructions

Toast the Sourdough

Lightly brush each slice with ½ Tbsp olive oil.

Grill or toast until just golden and crisp around the edges (about 2 min per side).

Prepare the Tomato-Avocado Mix

In a bowl, gently combine tomatoes, avocado, 1 Tbsp olive oil, balsamic vinegar, basil, salt, and pepper.

Let sit 5 minutes so flavors meld.

Assemble the Toasts

Tear burrata/mozzarella into pieces and distribute evenly over toasted sourdough.

Spoon the tomato-avocado mixture on top.

Finish & Serve

Drizzle with the remaining ½ Tbsp olive oil.

Sprinkle with red-pepper flakes if you like extra heat.

Serve immediately while the bread is still warm and crisp.

Nutrition per Serving (approximate)

Calories: 340

Fat: 24 g

Protein: 10 g

Total Carbs: 20 g

Fiber: 7 g

Net Carbs: 13 g

Why it’s gut-friendly

Fermented sourdough breaks down phytic acid and feeds beneficial bacteria in your digestive tract.

Apple-cider vinegar (optional) adds acetic acid—the same prebiotic compound that helps balance gut pH and supports diversity in your microbiome.

Extra-virgin olive oil provides polyphenols and healthy fats that nourish enterocytes (the cells lining your gut).

Goat cheese is naturally lower in lactose than cow’s milk cheese, making it gentler on digestion and rich in probiotics.

Enjoy this Summer Sourdough “Gut Zone” Toast as a light breakfast, a post-workout snack, or a colorful appetizer—your microbiome will thank you!

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7 Science-Backed Strategies to Curb Summertime Carb Cravings

As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long.

1. Stay Hydrated-Thirst Often Masquerades as Hunger

Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012).
Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too.

2. Pack in the Fiber-Slow Digestion, Slower Cravings

Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013).
Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon.

3. Use Targeted Supplements-Your “Craving Blockers”

Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008).
Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset.

4. Practice Mindful Eating-Savor Every Bite

Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011).
Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop.

5. Leverage “If-Then” Planning-Outsmart Your Impulses

Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006).
Dr. Colbert’s tip: Write down two personalized plans before the weekend:

If I crave chips while watching TV, then I’ll munch on air-popped popcorn.

If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess.

6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents

Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015).
Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices.

7. Optimize Sleep & Stress Management—Tame the Hormones

Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior.
Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006).

Wrapping Up

Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being.

Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020).

Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all.

Dr. Colbert’s 21 Day Keto Zone

Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge
And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup!

References

Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402.

Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188.

Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61.

Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382.

Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019.

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