Lipid Panel	Healthy Target
Total Cholesterol	Less than 200 mg/dL
LDL (Bad Cholesterol)	Less than 100 mg/dL
HDL (Good Cholesterol)	More than 40 mg/dL (men)

| More than **50 mg/dL (women)** |

| Triglycerides | Less than 150 mg/dL |

“Many doctors say you’re ‘fine’ if you’re just a little high… but you’re not. You’re on the path to disease if you don’t correct it.” – Dr. Colbert

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⚠️ The Hidden Danger of Multiple Elevated Numbers

Dr. Colbert explains that if several of your health markers — like blood pressure, blood sugar, waistline, cholesterol, and inflammation — are elevated at once, the risk isn’t just additive, it’s exponential.

“It’s a recipe for early death. You are signing up for disease.”

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🥓 What Raises Cholesterol?

Dr. Colbert is direct:

“Most doctors don’t even know this… but the #1 cause of high cholesterol is saturated fat.”

Foods that raise cholesterol include:

• Butter 🧈

• Cheese 🧀

• Bacon & sausage

• Cream, ice cream, sour cream

• Fatty red meats

• Coconut oil (yes, even this)

• Pizza, processed meats

“People are eating saturated fats and thinking they’re healthy because it’s ‘keto.’ But not all fats are created equal.”

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🍬 What Raises Triglycerides?

While saturated fat spikes cholesterol, sugar and refined carbs are the main culprit behind high triglycerides.

Watch out for:

• Sodas and sweet drinks

• White bread, pasta, rice, potatoes

• Honey, agave, maple syrup

• Dried fruits (raisins, prunes, dates)

• Sweet tropical fruits (mango, ripe bananas, grapes)

• Processed snacks and baked goods

“Soft belly? Too much sugar. Hard belly? Too much saturated fat.”

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✅ How to Lower Cholesterol & Triglycerides Naturally

Dr. Colbert recommends a layered, proven approach:

1. Follow the Beyond Keto Diet

A modified, heart-healthy ketogenic plan low in saturated fats and rich in fiber and plant-based fats.

📘 Get the Beyond Keto Book →

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2. Avoid These Fats

Reduce:

• Butter, cheese, coconut oil, and bacon

• Processed meats and fatty cuts of beef

Replace with:

• Extra virgin olive oil

• Avocado oil

• Nuts and seeds

• Avocados and fatty fish

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3. Increase Fiber Intake

Fiber binds to cholesterol and sweeps it from the body. Great sources include:

• Berries 🍓

• Broccoli, peas, hummus, beans

• Walnuts, pumpkin seeds

• Chickpeas and salads

💪 Use a daily fiber supplement like:
👉 Fiber Zone →

“Every night, I take a scoop of Fiber Zone — especially if I’ve had any red meat. It helps bind and remove cholesterol naturally.”

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4. Use Natural Cholesterol Helpers

🟢 Plant Sterols (like Divine Health’s Ferstrol) bind saturated fat and escort it out.
🟣 Red Yeast Rice: A proven natural supplement that supports healthy cholesterol levels.

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5. Watch Out for Wheat & Gluten

Dr. Colbert emphasizes:

“Wheat and gluten are highly inflammatory… they raise insulin and cause weight gain.”

Avoid:

• White breads, crackers, pastries

• Baked goods with gluten

• “Healthy” whole wheat products — many still spike blood sugar and increase inflammation

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💊 What About Prescription Statins?

Statins work — but they come with potential side effects:

• Muscle pain

• Joint issues

• Fatigue

• Elevated blood sugar

• Lowered CoQ10 levels (so supplement with at least 100mg/day)

“Statins help reduce heart disease — but they’re not your only option. Many people lower cholesterol naturally when they follow the Beyond Keto protocol with the right supplements.”

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🧪 How to Track Progress

• Test cholesterol and triglycerides before you begin

• Retest after 3 months of following Dr. Colbert’s plan

• Continue testing every 6 months to track success

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💡 Recap: Natural Steps to Lower Cholesterol

✅ Follow the Beyond Keto Diet
✅ Cut out saturated fat & sugar
✅ Add Fiber Zone, plant sterols, and red yeast rice
✅ Exercise and move daily
✅ Use healthy fats like olive and avocado oil
✅ Stay accountable (Join the Keto Zone Facebook Group)

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🎥 Watch the Full Episode

👉 Episode 1 – Know Your Number