Becoming the CEO of your body: Wisdom from celeb coach James Scott

I had the opportunity to meet James Scott, an exceptional human and personal coach to J Balvin, Jimmy Butler, and Yao Ming, among others. During our conversation, James shared profound insights into wellbeing, focusing on four main aspects:

Sleep well, eat real food, move every day, and hydrate well.

Interestingly, we also discussed our animal spirits. James identifies with the strength and pack mentality of a wolf, while I resonate with the cunning and adaptability of a fox. Remarkably, right after our conversation, I saw a fox on the doorstep of my Airbnb in London. It was a wild and serendipitous moment!

1. Sleep Well: "Plan your sleep"

Creating an optimal sleep environment and routine is crucial:

Create an ideal sleep environment:

• Dark: Use blackout curtains or a Manta sleep mask.
• Quiet: Ensure your room is silent; consider earplugs if needed.
• Cool: Maintain a cool temperature or invest in a cooling mattress.

Consistency and duration:

• Aim to be in bed for at least 9 hours.
• Consider sleep supplements like Thorne’s or magnesium glycinate, but consult with a healthcare professional first.
• Drink any sleepy tea to help relax before bed.

Morning routine:

• Get immediate sunlight exposure upon waking to regulate your circadian rhythm.

2. Eat real food

Building muscle and maintaining a healthy diet are essential for longevity, especially as we age. Here’s how James recommends structuring your diet:

• Balanced plate: Aim for a meal composition of 50% protein, 25% vegetables, 15% fat, and 10% carbs.
• Protein intake: Consume about 1 gram of protein per pound of body weight daily. For instance, if you weigh 200 pounds:

Breakfast, 50 grams of protein; Lunch, 50 grams; Shake: 50 grams (use protein powder as a hack); Dinner: 50 grams.

Eat real food, not processed: Focus on whole, unprocessed foods to nourish your body effectively.

3. Move every day

Daily movement is key to maintaining physical fitness:

• Exercise routine: Incorporate full-body workouts three times a week. When I'm on the road, I use the muscle booster app.
• Daily activity: Aim to walk 10K steps each day.

4. Hydrate well

Proper hydration supports overall health and energy levels:

• Daily water intake: Consume 4 liters of water every day.
• Electrolytes: Adding Colima sea salt to your water enhances its benefits.

James' essential routines for wellbeing

James not only provided advice on general habits but also shared specific routines to integrate into daily life, travel, and morning activities:

Golden rule: 10, 3, 2, 1

James suggests this simple framework to optimize sleep and daily routines:

10: Avoid caffeine 10 hours before sleep. 3: Don’t eat 3 hours before sleep. 2: Avoid alcohol 2 hours before sleep. 1: No blue light 1 hour before sleep (consider blue light-blocking glasses).

Morning routine

Start your day with practices that set a positive tone:

• Hydrate: Drink water with Calima sea salt first thing in the morning.
• Nutrients: Include amino acids in your morning routine.
• Activity: Walk for 30-40 minutes on an empty stomach.
• Cold exposure: Take a hot-cold contrast shower.
• Caffeine: Enjoy black coffee to kickstart your day.

Travel essentials for maintaining habits

James’s travel toolkit helps maintain consistency even on the road:

• Sleep aids: Mouth tape, sleep mask, nose straps.
• Fitness gear: Resistance bands (Rogue Fitness).
• Nutritional supplements: Protein powder, sea salt, creatine, magnesium.

Implementing James’s advice has been life-changing. I feel more energized, my mind is clearer, and I’ve successfully established workout routines on the road.

The serendipitous appearance of a fox after our deep conversation about animal spirits felt like a confirmation from the universe, aligning with James's advice and the positive changes I’ve experienced.

His insights have truly helped me become the CEO of my own body, and I’m already experiencing the benefits.

Gracias James! Love ya, hermano!