How to Reach Your 2026 Health Goals: The 5 Pillars of Foundational Health
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Are you ready to change the trajectory of your life in 2026? In this episode of the Foundational Health Podcast, Dr. Kevin Schultz breaks down why "New Year's Resolutions" often fail and reveals the simple, actionable shifts you need to make to look better, feel better, and heal better.
It starts with a powerful truth: Your beliefs create your reality. If you believe being healthy is hard or expensive, you will find evidence to support that. But if you change your belief system, you can transform your health for generations to come.
Join Dr. Schultz as he walks through the 5 Pillars of Foundational Health 365—Nutrition, Motion, Hydration, Recovery, and Intention—giving you practical tools you can use to make 2026 your best year yet!
Register for Dr. Kevin’s MYHA 2026 Workshop!
Chippewa Valley, it’s time to Make Yourself Healthy Again in 2026! Join Dr. Kevin Schultz on January 17th in his 2026 MYHA workshop focused on reclaiming and maintaining your health in the year ahead!
How to Make 2026 Your Best Year Yet!
By Dr. Kevin Schultz & Colton Ward
Do you believe that 2026 will be your best year yet? Or do you secretly believe that getting healthy is too hard, too expensive, and "just not for you"?
One of my favorite sayings is that your beliefs create your reality. If you believe you have bad luck, you will subconsciously look for bad luck to prove yourself right. But if you believe you have favor on your life and that you attract good people and good fortune, that is what you will find.
If you are serious about making 2026 the year you finally look better, feel better, and heal better, you have to start by changing your belief system. You must stop telling yourself that "eating well is expensive" or "working out is hard". Those are just excuses unless you believe them to be true.
To help you build a new you this year, we are going back to basics with the 5 Pillars of Foundational Health. Here is your simple, actionable blueprint for 2026.
Pillar 1: Nutrition (Eat Real Food)
Nutrition doesn't need to be complicated. It ultimately comes down to one rule: Eat real, unprocessed foods in a form that is good for you and the way God intended.
Your cells are constantly dying and being replaced, and the food you eat provides the building blocks for those new cells. You get to decide if you are building your body out of processed junk or high-quality nutrients.
Simple Action Steps:
Prioritize Protein: Most people do not get enough protein, which is essential for muscle and bone health.
Choose "God-Made" Carbs: Forget processed breads and crackers. Your carbohydrates should come from fruits and vegetables.
The Foundational Four: Most people are deficient in key nutrients. I recommend everyone take the Foundational Four supplements: a multivitamin, a spore-based probiotic, Omega-3 fish oil, and Vitamin D3 with K2.
Pillar 2: Motion (Try "Exercise Snacks")
Stop believing the lie that you "don't have time" to exercise. Movement does not have to be a grueling hour at the gym; it can be fun and integrated into your day.
Simple Action Steps:
Daily Walks: A simple daily walk can be life-changing.
Exercise Snacks: If you can't do a full workout, take 30 seconds to do jumping jacks, walk up a flight of stairs, or do a few pull-ups. These "snacks" add up massively over time.
Remember: One day of exercise is better than zero.
Pillar 3: Hydration (Sip, Don't Gulp)
Hydration isn't just about drinking water; it is about your body's ability to absorb that water into your cells. Chronic dehydration affects 70% of Americans and can lead to brain fog, poor sleep, joint pain, digestive issues, and all manners of disease.
Simple Action Steps:
The Right Amount: Aim for half your body weight in ounces of water per day.
The Right Way: Sip gradually throughout the day to increase absorption. If you gulp it all at once, it just passes right through you.
Filter It: Tap water often contains toxins like chlorine, fluoride, and even pharmaceutical residue. Use a quality water filter to protect your health.
Pillar 4: Recovery (Master Your Sleep)
You can eat perfectly and exercise daily, but if you aren't sleeping, you aren't healing. Sleep is when your body regenerates. To get high-quality deep sleep, I live by the 10-3-2-1-0 Rule.
The 10-3-2-1-0 Sleep Rule:
10 Hours Before Bed: No more caffeine.
3 Hours Before Bed: No more food or alcohol.
2 Hours Before Bed: No more work or stressful activities.
1 Hour Before Bed: No screen time (phones, TVs, computers) to eliminate blue light.
0: The number of times you hit the snooze button in the morning.
Pillar 5: Intention (Choose Your "One Word")
Finally, intention is where the magic happens. Instead of making a New Year's Resolution that you'll likely break by February, choose One Word to guide your entire year.
For 2026, my word is BOLD. This word will guide how I lead my family, my business, and my health.
How to Stick to It:
Post it Everywhere: Put sticky notes with your word on your bathroom mirror, your car dashboard, and your computer monitor.
Visualize It: Google images related to your word and set them as your screensaver.
Feed Your Mind: Constantly feed your mind with books and podcasts that align with your positive belief system. "Feed your mind, and the rest will follow".
Ready to Heal Better?
Success equals simple habits performed consistently over time. You don't have to be perfect; you just have to start. Even if you are traveling or busy with the holidays, consistency is key.
If you are ready to build your foundation, visit FoundationalHealth365.com to learn more about the supplements and strategies mentioned in this post.
Frequently Asked Questions: Making 2026 Your Best Year
Q: Why do I feel like I have bad luck while others seem to have "good luck"?
A: It often comes down to your belief system. As I like to say, "your beliefs create your reality". If you believe you have bad luck or that people are untrustworthy, you will subconsciously look for evidence to prove that belief true. Conversely, if you believe you have favor on your life, you will scan your environment for opportunities and good fortune, ultimately finding more of it.
Q: Isn’t eating healthy expensive and difficult to figure out?
A: This is a common misconception, but it is often an excuse rather than the truth. Eating healthy is actually simple because real foods—like fruits, vegetables, eggs, and meats—don't have complex ingredient labels to decipher. When you stop buying processed foods and focus on whole foods, it becomes much easier and often more affordable than people believe.
Q: What supplements does everyone actually need?
A: While everyone is different, I recommend the "Foundational Four" for almost everyone to cover their nutrient gaps. These include:
A high-quality multivitamin.
A spore-based probiotic for gut health.
Omega-3 fish oil for heart and brain health.
Vitamin D3 with K2 for immune and bone support.
Q: I don’t have time for a 60-minute workout. Is it even worth exercising?
A: Absolutely. Do not fall into the trap of thinking "I don't have time, so I'll do nothing". You can utilize "exercise snacks," which are short bursts of movement throughout the day. Taking 30 seconds to do jumping jacks or walking up and down stairs can be incredibly powerful when done consistently.
Q: How much water should I be drinking every day?
A: A good general rule is to drink approximately half your body weight in ounces of high-quality water daily. For example, if you weigh 160 pounds, aim for 80 ounces. Remember to sip it gradually throughout the day to improve absorption rather than gulping it all down at once.
Q: I spend 8 hours in bed but still feel tired. What am I doing wrong?
A: Time in bed is not the same as quality sleep. If you are on your phone right before bed, the blue light is disrupting your deep sleep cycles. Try the 10-3-2-1-0 Rule: No caffeine 10 hours before bed, no food 3 hours before, no work 2 hours before, no screens 1 hour before, and 0 snooze button hits in the morning.
Q: What is the "One Word" method for the New Year?
A: Instead of making a resolution that you will likely abandon by February, choose one single word to guide your actions for the entire year. For example, if your word is "Lead," every decision you make at home or work is viewed through the lens of being a leader. It simplifies your focus and helps you stay on track long-term
