The Physical Operating System of You (The Operating System of You Series - Part 5)

As a school leader myself, and as someone who is deeply invested in the work of education as human flourishing, I believe that schools are only as healthy as the health and well-being of their educators and administrators.

I’ve written about that a lot in this space, but it hits me every time I go share somewhere:

Educators and school leaders are people of vision and passion who investment themselves deeply in their learning communities

But they are also stressed out, exhausted, overwhelmed, isolated, lonely, and depleted

That is why I have been writing this series related to creating an Operating System that allows educators and school leaders to flourish

Now, I know (believe me, I know) that there are MANY systemic issues that cause educators and school leaders to feel overwhelmed, under appreciated, and tired, and I have written and spoken about these systemic issues for years

However, I do believe that personal flourishing matters a lot, and that there are a lot of things a given individual can do to create a personal Operating System that gives them the best chance to thrive over the long haul as they shape and care for the lives in their care

In this series, I've been unpacking how every leader runs on an operating system—as well as this simple but brutal truth:

Either you design your Operating System or it designs you.

In this series, we've covered identifying your Optimal Self, designing your Portfolio of Wealth across six core areas, and establishing the rhythms and routines that make it all sustainable.

Today, I'm taking you inside the first of those six systems:

The Physical System—what I actually do to stay physically healthy so I can lead with energy and focus.

Medical Disclaimer: I'm not a doctor, physical therapist, nutritionist, trainer, or coach. I'm just a 50-year-old school leader trying to stay out of a pine box for as long as possible. Please consult with professionals before implementing any of what I'm about to share.

The Wake-Up Call

Education is demanding.

Whether you are a classroom teacher or a school administrator, the job demands a lot from you

Long hours. Back-to-back classes or meetings. Constant emotional output

Parents, students, faculty, staff…all with needs and demands

When I was younger, I thought I could power through on coffee, adrenaline, and sheer determination.

But eventually, I hit a wall.

My energy tanked by 2pm. My stress levels skyrocketed. My patience wore thin.

That's when I realized something critical:

If my body isn't healthy, my leadership won't be either.

I couldn't be the leader I wanted to be—the leader my school needed—while running on fumes.

At 50, I need more in the tank than I used to have—so I decided to take ownership of my life and started building a system that gives me more energy now than I had a decade ago

This is why I'm beginning this deep dive into my six systems by starting with the Physical Operating System.

Because everything else I want to accomplish—intellectually, emotionally, relationally, financially, spiritually—requires a body that can sustain it.

My Physical System: Lead Healthy, Lead Strong

My goal is simple but specific: to be as physically healthy as possible so I can lead with consistent energy and mental clarity.

This is true whether I am a school leader, a coach/consultant, or dad…I need to be as optimal as possible for the roles I play both personally and professionally

Here's what that looks like in concrete terms:

My physical and nutrition goals: Build dense, lean muscle through hypertrophy training while achieving and maintaining roughly 8-10% body fat.

Why these specific metrics? Because for me, this combination produces the energy, strength, and confidence I need to show up fully in my work.

And here's the thing: tracking all of this is easier than ever…and the system I use is one of the ways I do believe AI can be beneficial

How I Set Up My Physical Operating System (With AI as My Assistant)

I use ChatGPT as my personal nutrition and fitness tracking assistant.

I gave it my goals and asked it to help me stay on track with minimal mental load.

Here's the exact prompt I used (you can adapt this for your own goals):

Prompt for ChatGPT:

"I want to gain dense muscle while staying lean at a low body fat percentage. Help me track my meals, workouts, and net calories each day. Here's what I want you to do:

• Log each meal with calories, protein, fat, and carbs.

• Log workouts including sets, reps, weights, and type of exercise.

• Account for calories burned through exercise and daily activity (steps, cardio).

• Provide net macros for the day, compared to my target.

• Suggest adjustments or additions to meals to hit my calorie and macro targets without adding fat.

• Give narrative summaries at the end of the day and weekly summaries.

• Update logs dynamically as I add meals or workouts.

Start by asking me my daily calorie and macro targets, then track my meals and workouts as I report them. Show my progress toward goals in a clear narrative format."

You can customize this for your goals

Simply replace "I want to gain dense muscle while staying lean" with YOUR goal:

• "I want to lose 20 pounds in 6 months"

• "I want to run a half marathon in 8 months"

• "I want to have energy that lasts all day without afternoon crashes"

With ChatGPT handling the tracking and calculations, I can focus on the actual work of showing up

Here's exactly what I'm tracking every single day (as provided by ChatGPT):

⚖️ Daily Targets

🔥 Activity & Training

• Workouts: 5–6x per week—alternating hypertrophy-focused strength days (upper/lower/arms) and active recovery (elliptical, walking, mobility work)

• Cardio: Light to moderate (20–30 min) to maintain conditioning without hindering muscle gain

• Steps: Target 8,000–10,000 per day to maintain metabolic flexibility and leanness

🧠 Guiding Principles

• Eat in a clean + strategic surplus: Just enough to build tissue—not store fat

• Prioritize post-workout nutrition: Within 60 minutes, aim for 40–50g protein + 60–80g carbs

• Track weekly averages, not daily fluctuations: Focus on trends in weight, strength, and physique quality

• Evening fueling: Include slow-digesting protein (milk, Greek yogurt) to sustain muscle repair overnight

What I Actually Do: Workout & Nutrition

Here is who I read, follow, and listen to that have inspired and helped me shape my workout routine:

• Jeff Cavaliere (Athlean-X) - for functional athleticism

• Peter Attia - for longevity-focused training

• Jeff Nippard - for evidence-based hypertrophy

• Mike Israetel - for periodization and volume management

I've adapted Mike Israetel's 3-2-3 workout specialization plan because at my age, I'm focused on building and maintaining upper body strength and aesthetics while preventing injury.

Here's what my workout routine week looks like:

• Monday: Heavy Arm Day (low-rep, heavy weight for triceps, biceps, forearms)

• Tuesday: Chest and Shoulders

• Wednesday: Moderate Arm Day (mid-rep ranges)

• Thursday: Chest and Back

• Friday: Light Arm Day (high-rep, higher volume)

• Saturday: Legs and Core

• Sunday: Active recovery, mobility work, or rest

For me, this isn't just about looking and feeling good. It's about maintaining the physical capacity to be fully present and energetic in my leadership.

My Nutrition Strategy

For me, the goal is not to feed my stomach...but to feed my muscles.

That single shift in mindset creates an entirely new dynamic to how, when, and what I eat.

My thinking is not "What tastes good right now?" but instead "How is this going to fuel my total Physical Operating System goals?"

I'm very locked in when it comes to what I eat:

• 6:00am: Yogurt bowl (no-fat, high-protein yogurt, blueberries, scoop of granola, banana) + pre-made breakfast burritos made with egg whites, eggs, and turkey

• 10:00am: Protein shake (fat free Fairlife milk, protein powder) with an apple and peanut butter

• 12:30pm: High-protein lunch (chicken and wild rice, or similar)

• 4:00pm: Workout

• 5:00pm: Heavy post-workout shake (whey protein, fat free Fairlife milk, two tbsps peanut butter, creatine, banana)

• 7:00pm: Dinner to finish out my macro goals (lean protein, moderate carbs, healthy fats)

NOW: I do eat desserts, donuts, chocolate chip cookies, and cinnamon rolls. But I do it when I know it fits into my overall nutrition plan—not just whenever my sweet tooth demands it. That's the difference between controlling your system and being controlled by cravings.

The Results: What Changed in My Leadership

Since implementing this Physical Operating System, here's what I've noticed:

• More energy at 3pm than I used to have at 10am

• Sharper decision-making in high-pressure moments

• Greater emotional regulation—I'm less reactive, more present

• Better sleep because I’m regulating what I eat and how I train

• Confidence that comes from keeping commitments to myself

• Disciplined mindset that helps me make strong decisions in other areas of life

When my body is strong, my leadership is strong.

When I take care of my physical health, I show up as the leader I want to be—not just for my school, but for my family, my community, and myself.

This is what "No Wasted Days" looks like in action. Every workout, every intentional meal, every sip of water—it's all in service of the person I'm becoming.

Why This Matters for You

Educational leaders who take care of their Physical Operating System lead with clarity, energy, and resilience.

Leaders who ignore their physical health end up running on fumes

Ask yourself:

• What would it feel like to have the energy to be fully present in that 4pm faculty meeting?

• What if you could model sustainable health for your students and staff?

• What small habit could you build this week to invest in your physical vitality?

You don't need to adopt my exact system. But you do need a system.

Maybe it's:

• A 20-minute morning walk before school

• Meal prepping on Sundays so you're not grabbing whatever's fastest

• Going to bed 30 minutes earlier

• Drinking half your body weight in ounces of water each day

Start somewhere. Build one habit. Let it compound.

Your leadership—and your life—will thank you.

Next Week: The Intellectual System

Your leadership will only grow as fast as you do.

Next newsletter, I'll share how I've designed an Intellectual Operating System that keeps me sharp, curious, and creative as a leader—and how you can build one too.

Until next time,

Scott

Want Help Building Your Own System?

This is the work I love doing with school leaders—helping you design rhythms that fuel your health, energy, and leadership impact.

Everything I'm sharing in this newsletter series is drawn out in robust detail in my new resource: The Flourishing School Leader's Field Guide

This 120+ page workbook unpacks my personal operating system and walks you through creating yours—including sections on well-being, avoiding burnout, the six dimensions of flourishing leadership, and much more.

RecenterED Educator and School Leaders Cohort

What if you could step away from the ordinary, walk ancient paths, and rediscover your true rhythm—while building a community of deeply supportive peers?

The RecenterED IRELAND School Leadership Cohort is a year-long experience that begins with a 6-day, 5-night pilgrimage through Ireland's sacred landscapes, followed by yearlong virtual coaching and intentional community support.

This isn't just professional development. It's a pilgrimage—and a living community—that will sustain your soul, your vision, and your leadership.