Have you ever wondered what small changes could make a big difference in your health? Paul Filiatrault has spent years figuring that out. As a retired pharmacist, health advocate, and Independent Business Owner (IBO), Paul is passionate about hormone balance, nutrition, and longevity. He believes that by making informed choices, we can all live healthier, longer lives.

Recently, Paul shared his Four Key Health Strategies for 2025 with the Schmidt group—and lucky for us, it was recorded. If you want to dive into the full presentation, click the link below to watch the video. A big thank you to Paul, Stewart, and Gwen for sharing this valuable information.

In this post, we’ll break down Paul’s top health strategies—keeping it simple, practical, and actionable.

1. Reduce Exposure to Endocrine Disruptors

There are over 85,000 man-made chemicals in our environment, and only 1 percent have been tested for safety. Many of these chemicals, called endocrine disruptors (EDCs), interfere with the body’s hormonal balance, leading to issues like weight gain, thyroid problems, and diabetes.

One of the biggest culprits is tap water. It can contain heavy metals, pesticides, herbicides, and pharmaceutical residues. Paul recommends using a high-quality water filtration system, like the eSpring Water Purifier, which meets all four NSF safety standards.

Other sources of endocrine disruptors include processed foods, plastics, and personal care products.

Steps to reduce exposure:

• Drink purified water
• Eat real food and avoid anything with a barcode
• Limit exposure to plastics and chemicals

A great example of a nutrient-packed whole food is eggs. Paul eats three a day, calling them nature’s perfect multivitamin.

2. Address Nutrient Deficiencies

Canadians are overfed but undernourished. Despite having access to plenty of food, most people lack essential nutrients. Paul believes that nearly all diseases can be traced back to nutritional deficiencies. Without the right nutrients, the body starts to break down—just like putting sawdust in a car’s gas tank.

The four most common nutrient deficiencies:

• Omega-3 Fatty Acids – Most people don’t get enough. A low omega-3 intake has been linked to heart disease, brain fog, and inflammation. The ideal balance of omega-3 to omega-6 is 1:1, but modern diets push it closer to 20:1.
• Vitamin D – Essential for immune function, bone health, and mood. Sunlight is the best source however, between October and April, the intensity is not enough for our body to make resulting in low vitamin D levels. Hence, anyone that does not supplement, especially during winter months, is immunocompromised.
• Magnesium – Involved in over 300 biochemical reactions in the body. It helps with muscle function, relaxation, and energy production.
• Zinc – Crucial for immune health, wound healing, and fighting infections. Zinc needs a carrier to enter cells—Paul recommends quercetin, a plant-based compound found in Nutrilite supplements.

3. Control Insulin for Better Health and Weight Loss

High insulin prevents the body from burning fat.

What causes insulin spikes:

• Carbohydrates and sugar
• Frequent eating and snacking
• Lack of movement after meals

Three simple insulin control strategies:

• Walk for 10 minutes after meals to stabilize blood sugar and improve digestion
• Prioritize protein, which keeps you fuller for longer and reduces cravings
• Skip breakfast (intermittent fasting) to allow the body to shift from burning sugar to burning fat

When fasting:

• After 12 hours, insulin drops, and the digestive system gets a break
• At 14 hours, the body starts using stored fat for energy
• At 16-18 hours, growth hormone increases, preserving lean muscle

Paul used to believe fasting caused muscle loss but now recognizes that short-term fasting preserves muscle while promoting fat-burning.

4. Maintain Leg Strength for Longevity

The size and strength of thigh muscles predict longevity.

Leg muscles provide the foundation for mobility. Weak legs lead to falls, fractures, and loss of independence. Paul’s father lost strength in his legs and passed away three months after his first fall. Maintaining leg strength is critical for long-term health.

Ways to keep leg muscles strong:

• Squats – Just 10 squats a day can make a difference
• Walking – Especially after meals to support insulin control
• Resistance training – Strengthens quadriceps and prevents frailty

Paul also recommends XS Muscle Multiplier, a supplement that enhances muscle building three times more than protein alone. His 92-year-old mother takes it daily.

Final Thoughts

Paul’s Four Key Health Strategies for 2025 are simple but effective:

• Avoid harmful chemicals in water and food
• Fill nutrient gaps with high-quality supplements
• Control insulin for better health and weight management
• Keep leg muscles strong to support longevity

These changes don’t require extreme effort—just small, daily habits that lead to lifelong health.

If you’re ready to take control of your health, start implementing one strategy today. Click here to watch Paul’s full presentation.

Here’s to a healthier, stronger, and more vibrant 2025.

Health Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Individual health needs vary, and results may differ. Before making any changes to your diet, supplements, or exercise routine, consult your doctor or a qualified healthcare provider.