Dr. Colbert's Podcasts Weight Loss & Keto

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

Don Colbert, MD July 9, 2025

🎥 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 4 now:
👉 How to Lower Cholesterol & Triglycerides – Episode 4

Related: Lose Weight

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Don Colbert, MD

Don Colbert, MD, has been board-certified in family practice and in anti-aging and integrative medicine for more than 25 years. He is the medical director of the Divine Health Wellness Center, where he has treated more than 50,000 patients, and a New York Times bestselling author of books including The Seven Pillars of Health, What Would Jesus Eat?, Deadly Emotions and Keto Zone Diet, with more than ten million books sold. He hosts Dr. Colbert's Broadcast with his wife Mary and son Kyle, where faith meets functional medicine. He and Mary live in Orlando, Florida and Dallas, Texas.

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