Rebuild Your Health: The Secret to Making 2025 Your Best Year Yet
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Dr. Kevin Schultz reveals the secret to achieving and maintaining your health goals in 2025. Drawing from 25 years of experience in the health and wellness space, Dr. Schultz shares the importance of feeding your mind and how it can lead to lasting changes in your overall health. He delves into the five pillars of Foundational Health—Nutrition, Motion, Hydration, Recovery, and Intention—and provides actionable steps to make 2025 your best year ever.
Tune in to discover simple habits that can transform your life, learn about the best resources for continuous inspiration, and find out how to build a rock-solid foundation for your health. Whether you're looking to look better, feel better, or heal better, this episode is packed with valuable insights to help you on your journey.
Want to kick off the New Year right with incredible health? Check out Dr. Kevin’s 3-60-5 “Rebuild Your Health” Protocol!
The Keys to Living a Foundational Health Life Starting in 2025
How often have you set a New Year’s resolution only to fall short? If you’re like most, it happens almost every year. But this time can be different. After 25 years in health and wellness, I’ve discovered what sets successful people apart when it comes to lasting change—and today, I’m sharing that secret with you.
In this episode of the Foundational Health Podcast, we’ll explore the five pillars of Foundational Health and focus on simple, actionable steps to transform your health in 2025. This is your year to stop struggling with resolutions and start building a foundation for lifelong wellness. Let’s dive in!
The Secret to Staying Committed: Feeding Your Mind
Years ago, a conversation with a friend made me realize what truly sets apart those who stick to their health goals from those who don’t: feeding your mind. The thoughts and ideas you regularly consume are as important as the food you eat. They shape your habits, actions, and ultimately, your success.
Here’s how you can start feeding your mind and staying on track:
Incorporate inspiring content into your daily routine: Use your commute or workout time to listen to podcasts or audiobooks.
My favorite podcasts for health and wellness:
Functional Nutrition with Dr. David Jockers
Must-read books for inspiration:
Young Forever by Dr. Mark Hyman (for longevity and quality of life)
Every Body Matters by Pastor Gary Thomas (especially for Christians)
The Seven Habits of Highly Effective People by Stephen Covey (a timeless guide to personal growth)
By filling your mind with positive, actionable insights, you’ll build the mindset needed to stay committed to your health goals. Let your mind become your strongest ally in creating lasting, meaningful change.
What Does It Mean to Live a Foundational Health 365 Life?
Imagine your body as a house with cracks in its foundation. Over time, those cracks cause problems—walls shift, windows stick, and floors buckle. You could keep patching the cracks and fixing cosmetic issues, but until you repair the foundation, the problems will persist. This metaphor perfectly illustrates why rebuilding your health foundation is crucial. Addressing symptoms without strengthening your health foundation is like endlessly patching a crumbling house—inefficient and unsustainable.
Living A 3-60-5 Life
Living a Foundational Health 365 life means building (or rebuilding) a rock-solid foundation to support your overall health and well-being. It’s a framework that simplifies the journey:
365: Commit to daily habits that nurture your health year-round. Health becomes your hobby, not just a temporary focus.
3: Strive for three core goals: look better, feel better, and heal better. These are the ultimate outcomes people seek when improving their health.
60: Embrace 60-day protocols to establish new habits and address symptoms while simultaneously working to strengthen your health foundation.
5: Build your lifestyle around the five pillars of Foundational Health—nutrition, motion, hydration, recovery, and intention
By understanding and applying this approach, you can tackle health challenges at their root while making sustainable, meaningful progress. Start 2025 strong by focusing on these principles and following our 60-day protocol tailored to rebuild your health foundation. It’s not about quick fixes—it’s about lasting transformation.
Pillar 1: Nutrition
This pillar focuses on the essential nutrients your body needs daily to function at its best. Food and supplements aren't just extras—they’re the fuel that keeps your brain sharp, your organs running smoothly, and your energy levels high.
The distinction between “God food” and “man food” simplifies healthy choices. God food refers to natural, minimally processed options like fresh produce, organic meats, and wild-caught fish, while man food encompasses ultra-processed, nutrient-depleting options that zap your energy and harm your health. Cultures known for longevity share one key habit: they prioritize real, unprocessed foods.
Actionable Tips for Nutrition:
Focus on High-Quality Protein:
Daily Protein Goal: 1–1.25 grams per pound of ideal body weight.
Build meals around high-quality protein sources such as:
100% grass-fed beef
Pasture-raised eggs and poultry
Wild-caught Alaskan sockeye salmon
Avoid inflammatory proteins like grain-fed red meat, farm-raised fish, and non-pasture-raised poultry.
Eat a Variety of Fruits & Vegetables:
They are your healthy carbs—ditch processed grains like bread, rice, and cereals.
The more variety, the better for gut health, as different fruits and veggies feed diverse gut bacteria.
Gut health is crucial—70% of your immune function is rooted there!
Foundational Supplements: Start with these four essentials:
Fish oil (EPA and DHA from high-quality sources)
You are literally rebuilding your body with the food and supplements you consume. By choosing high-quality, nutrient-rich options, you’re giving your body the tools to create healthy cells, boost energy, and reduce inflammation. Take control of your health foundation by fueling your body the right way.
Pillar 2: Motion
Motion encompasses more than just exercise; it’s about integrating movement into your daily life to support overall health. This includes posture, walking, stretching, cardiovascular exercise for heart and lung health, and resistance training for muscles and bones. Motion is essential for longevity, but more importantly, it enhances your quality of life.
Actionable Tips for Incorporating Motion:
Daily Walks:
Start with 15-minute post-meal walks for added health benefits.
If walking is the only motion you can incorporate, it’s still incredibly beneficial.
Resistance Training:
Aim for 3–6 days per week.
Builds strength, supports bone density, and improves functional health.
If you had to choose just one form of movement, resistance training offers the most comprehensive benefits.
Movement doesn’t need to be complex—simple daily habits like walking and resistance training can drastically improve your health. By prioritizing motion, you’re investing in both a longer life and a more enjoyable one, where your body remains strong and capable.
Pillar 3: Hydration
Hydration is crucial for every function in your body. It’s not just about drinking enough water, but also drinking the right kind at the right times to ensure that your cells, tissues, and organs function optimally.
Chronic dehydration is a widespread issue, affecting 75% of Americans. Inadequate hydration leads to a range of issues, from energy loss and poor focus to long-term consequences like joint problems, digestive issues, and even chronic diseases like heart disease and cancer.
Actionable Tips for Staying Hydrated:
Drink Enough Water:
Aim to drink half your body weight in ounces of high-quality water daily.
Sip water gradually throughout the day to improve absorption.
Choose High-Quality Water:
Invest in a good water filtration system like Sentry Water Filters to remove toxins, including fluoride and prescription medications found in city water.
Avoid bottled water, as it often contains toxins from plastic and is not always properly filtered.
Add Electrolytes:
Consider adding high-quality electrolytes like LMNT to your water for added flavor and nutrition.
Electrolytes help replenish essential minerals like potassium, magnesium, and sodium, which are vital for hydration.
Supplement with Nutrients:
A powder like Fruits and Greens from Nutridyn can provide added vitamins and nutrients while hydrating.
Use Quality Hydration Tools:
Invest in stainless steel water bottles or shaker cups to avoid toxins from plastic and ensure your drink stays cold or hot longer.
Hydration is not just about drinking more water; it’s about drinking the right kind, at the right time, and with the right tools. Proper hydration supports every system in your body, helping you maintain energy, focus, and long-term health. Simple changes, like using quality filtration systems and adding electrolytes, can make a big difference in how well your body functions.
Pillar 4: Recovery
Recovery is where the healing and restoration of your body occur, and the cornerstone of recovery is quality sleep. It's not just about how much time you spend in bed; it’s about how well you sleep. Studies show that what you do during the day, especially in the hours leading up to bedtime, directly affects your sleep quality.
Actionable Tips for Better Recovery:
Follow the 10-3-2-1-0 Rule for Sleep:
10 hours before bed: Cut off all caffeine.
3 hours before bed: Avoid food or alcohol.
2 hours before bed: No stressful activities.
1 hour before bed: Limit screen time and use blue blocker glasses.
0 snooze: Avoid hitting the snooze button in the morning to preserve brain recovery sleep.
Optimize Your Environment:
Use orange or red lighting in your home in the evening to reduce blue light exposure.
Keep your bedroom cool, quiet, and dark for the best sleep environment.
Bonus Tips:
Get Outside: Whenever possible, spend time outdoors to breathe fresh air, walk barefoot (grounding), and soak up sunlight, which supports your circadian rhythm.
Balance Circadian Rhythm: Let sunlight hit your eyes directly in the morning to naturally regulate your body's internal clock.
Recovery, particularly through quality sleep, is essential for healing and maintaining long-term health. By adhering to simple sleep rules and optimizing your environment and daily habits, you can drastically improve your sleep quality and recovery. Adding outdoor time and sunlight exposure further enhances your body's ability to recover and balance your circadian rhythm.
Pillar 5: Intention
Intention is the driving force behind long-term health transformations. It's about having a daily focus on your goals and aligning your actions with those aspirations. Intention isn't just about setting vague goals; it's about consistently feeding your mind with thoughts, resources, and actions that support your journey toward better health.
Actionable Tips for Staying Intentional:
Choose a Word for the Year: Instead of setting multiple, hard-to-keep resolutions, pick one word that will guide your actions throughout the year. For example, my word for 2024 was "productivity." It helped me find the time and energy to balance my full-time job, family life, home remodeling, and launch my podcast. For 2025, my word is "lead," and this focus will help me guide my actions toward leadership in every area of my life.
Get the Whole Family Involved: Make intention a family affair. My children choose words each year to help them focus on personal growth. For example, my 10-year-old daughter chose "control" to work on emotional control, while my 9-year-old picked "sweet" to foster kindness. This makes goal-setting a family project, enhancing accountability and collective growth.
Keep Your Word Visible: To stay on track, keep your word front and center. I recommend writing it on sticky notes and placing them around your home and office—on mirrors, in your supplement cabinet, or on your computer screen. You can also make it your screensaver on your devices to ensure constant reminder.
Intention is a powerful tool for achieving lasting health changes. By choosing one word for the year and staying focused on it through daily reminders and actions, you can create a clear path toward your goals. Surround yourself with supportive family members and visible reminders to stay committed to your health journey and lead by example.
Key Takeaways for Making 2025 Your Best Year Yet:
As we step into 2025, my hope is that you are inspired to make health a central part of your life and set yourself up for success. Remember, health is a lifelong journey, and every small change you make brings you one step closer to the best version of yourself. Stay committed, lead by example, and make health your hobby!
Success Equals Simple Habits: The foundation of success is built on performing simple habits daily over time. Consistency is key.
Dive Deeper into the Five Pillars: To gain more insight into each pillar I discussed, listen to episodes 1–5 of this podcast, where I dedicate an entire episode to each of the five pillars of health.
Choose Your Word for 2025: Take time to think and pray about your one defining word for the year. Don’t rush it—let it come to you naturally. It will guide your actions and mindset throughout the year.
Feed Your Mind and Set Yourself Up for Success: Invest an hour today to download your favorite podcasts, audiobooks, and subscribe to social media accounts that support your health goals. Control what you see on your social media feed to ensure it supports your mindset and growth.
Download the 60-Day Protocol: Visit the Health Programs area of our website to download the Rebuild Your Health 60-Day Protocol and share it with others. Help others embark on their health journey alongside you.
Lead by Example: You are a leader. Think about who in your life needs to hear this message and encourage them to listen to this episode. Be the leader who inspires positive change in others.