Own the Day, Own Your Life
Aubrey Marcus

Own the Day, Own Your Life - Book Summary

Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping and Sex

Duration: 18:13
Release Date: June 22, 2024
Book Author: Aubrey Marcus
Category: Personal Development
Duration: 18:13
Release Date: June 22, 2024
Book Author: Aubrey Marcus
Category: Personal Development

In this episode of 20 Minute Books, we're diving into "Own the Day, Own Your Life" by Aubrey Marcus. Published in 2018, this book presents a series of practical tips designed to optimize various aspects of your daily life. From improving your diet to enhancing your exercise routine and boosting your sex life, Marcus shares advice that can be seamlessly integrated into your daily schedule, empowering you to live each day to its fullest potential.

Aubrey Marcus is not only an author but also the founder and CEO of the lifestyle company Onnit. He further extends his influence through the Aubrey Marcus Podcast, where he explores topics related to health and personal well-being.

"Own the Day, Own Your Life" is tailored for individuals looking to enhance their personal fitness, those aiming to refine their diets, and anyone interested in enriching their sexual wellness. Tune in and discover how straightforward changes can lead to substantial improvements in your everyday life.

Unlock the secrets to a fully optimized day

Facing the day with energy and enthusiasm often feels like a daunting task, especially when balancing the aspects of a busy lifestyle — work, health, relationships, and self-care can pull you in multiple directions. Yet, what if there were straightforward strategies that could help you manage these facets effortlessly? Author Marcus presents innovative life hacks that address the common hurdles of time and energy, streamlining your day to help you level up in every area.

From refining dietary habits to managing energy levels more efficiently, Marcus guides you through easy-to-implement solutions to replace detrimental habits that may be holding you back. What could be possible if simple changes in your daily routines turn the impossible into feasible?

In this enlightening narrative, you will explore intriguing insights such as:

- The factors influencing a judge's decision-making process;

- The benefits of napping showcased by historical luminaries;

- Practical tips for invigorating your intimate life.

Each piece of advice is crafted to not only enhance day-to-day experiences but also to open doors to a healthier, more satisfying life. By integrating these strategies, you'll discover just how feasible it is to master your day and subsequently, your life.

Hydrate first thing in the morning to supercharge your day

Imagine starting your day, not with the usual rush to the coffee machine, but with a simple act that could significantly enhance your mood and energy levels — hydrating. Overnight, as you're enveloped in the realm of sleep, your body continues its vital functions, leading to a natural state of dehydration by morning. Why is this important, and what can it mean for your daily launch?

Most people don't realize that after a night's sleep — typically, a span of about seven to eight hours — their body is subtly crying out for water. This need is amplified if you're in a dry climate, hit the gym regularly, or enjoyed a few drinks the night before bedtime. Dehydration, even mild, can trigger headaches and feelings of anxiety and irritability, hardly the ideal kickoff for anyone's day.

In the journey towards optimizing your morning ritual, Marcus advises a critical swap that might go against the popular morning routine: choose water over coffee as the first liquid you consume. While coffee is a beloved wake-me-up for millions, consuming it on an empty stomach can thrust you directly into fight-or-flight mode, thanks to a rapid infusion of caffeine into your bloodstream — akin to feeling as if you're being chased by a predator!

Instead, you can opt for a more serene awakening. Start with a glass of water, enhanced with a slice of fresh breath-giving lemon and a pinch of salt. This combination doesn't just quench your thirst; it replenishes essential minerals like potassium, calcium, and zinc. It's a concoction that prepares you both mentally and physically, ensuring you're in the best shape to face the challenges of the day. This simple shift in your morning routine could be your first step towards embracing a fully optimized lifestyle.

How simple carbohydrates can negatively influence your day and beyond

Picture yourself navigating the breakfast options at the local supermarket: shelves loaded with croissants, waffles, and sugar-laden toaster pastries. Despite their popularity, these items might not be the champions of breakfast choices. Lurking within these treats is something that could disrupt your entire day — simple carbohydrates.

A classic American breakfast often includes items like sugary cereals, white bread, and packaged juices, all of which classify as simple carbohydrates. These foods break down quickly in your bloodstream, spiking your blood sugar levels. While a quick surge in sugar might sound like an instant energy boost, it's actually quite deterring for your body.

Once your blood sugar levels skyrocket, your body rushes to balance the scales by releasing insulin. This necessary response, however, comes with its downsides. High insulin levels can leave you feeling tired, moody, and even irritable — not exactly the best start to anyone's day. Moreover, if this pattern becomes a regularity, it can pave the way for more serious health complications, such as cardiovascular diseases and diabetes.

The broader societal impacts of fluctuating blood sugar levels are equally startling. A study from Israel in 2011 showcased a fascinating correlation involving judges making parole decisions. It was observed that judges were more likely to grant parole shortly after having their meals — when their blood sugar levels were nourished and stable. Contrastingly, as their blood sugar levels dropped, their decisions tended to become stricter. This clearly demonstrates how a simple meal influenced by the quality of carbohydrates can significantly affect critical decision-making and interpersonal attitudes.

Such findings are a potent reminder of the importance of choosing a balanced meal, where complex carbohydrates, proteins, and healthy fats can provide a more sustained and stable energy source, thereby enhancing both personal well-being and the capacity for compassionate, rational decision-making in our daily interactions.

Replenishing what modern life depletes with essential supplements

Imagine yourself transported back ten thousand years — you're sitting by a fire under the stars, dining on a meal of freshly hunted game and newly foraged greens. This snapshot might seem rustic and unsophisticated compared to today’s culinary delights, but nutritionally, our ancestors had the upper hand.

Today, our diets often lack several of the vital nutrients that were once abundant in the human diet. Prehistoric diets were loaded with minerals and good bacteria, mainly because of the wild and diverse vegetation consumed directly or indirectly (through animal diets). In contrast, much of our modern food comes from animals raised on nutrient-poor diets like corn, and crops grown in overused, depleted soils.

This shift not only reduces the quality of the food we eat but also impacts our overall health. However, the modern dilemma of nutrient-poor diets can be effectively managed through the strategic use of supplements.

A critical supplement to consider is Vitamin D. Known as the 'sunshine vitamin,' it's unique because your body can produce it — but only when exposed to sufficient sunlight. Given today's indoor-centric work environments and protective clothing, many of us simply don't get enough sun exposure to meet our Vitamin D needs. Our ancestors spent much more time outdoors, naturally absorbing Vitamin D from the sunlight, an advantage we've lost in our office-bound lives.

Incorporating a Vitamin D supplement, among others, can help bridge this gap, ensuring we're not only maintaining the health standards of the past but optimizing our wellbeing in the present. This approach can help mitigate the effects of modern lifestyles that often keep us from the diverse, nutrient-rich diets of our ancestors, enabling us to thrive in today’s world.

Revitalize your day with the power of napping

Do you often hit a wall of exhaustion in the afternoon, particularly after lunch? That drowsy, unfocused feeling isn't merely a frustrating interruption; it's your body's way of hinting that it needs a break. While the common reaction might be to reach for a coffee or an energy drink, there exists a more natural and scientifically endorsed remedy — taking a nap.

The benefits of napping are backed by substantial research. Studies show that a brief nap can significantly enhance cognitive and motor functions more effectively than caffeine. This includes improvements in reaction times, logical reasoning, and even boosting the immune system. In essence, naps can rejuvenate your mind and body, preparing you for the remainder of the day's challenges.

A compelling study from Britain in 2009 put this theory to the test by comparing the restorative effects of napping versus consuming caffeine and increasing nighttime sleep. The clear victor for enhancing alertness and energy post-lunch? Napping.

Historically, many renowned leaders and thinkers like Winston Churchill, John F. Kennedy, and Albert Einstein recognized the value of rest and included regular napping in their routines. This practice of embracing naps has not faded into the past but continues to be recognized in contemporary settings. Prominent tech companies such as Google and Uber now encourage their employees to rejuvenate through restful pauses, understanding that a well-timed nap can lead to greater productivity and creativity.

Therefore, next time you feel the post-lunch slump creeping up on you, consider setting aside your coffee cup for a short, restorative nap — a proven strategy to enhance both your well-being and your effectiveness.

Embrace holistic fitness goals for enduring well-being

Imagine a magic potion that could significantly cut down your stress, bolster your muscle strength, enhance longevity, improve sleep quality, and combat depression. This might sound like a fantasy, but this powerful remedy exists in the form of good old-fashioned exercise.

Despite its profound benefits, a staggering 80 percent of Americans fall short of the recommended weekly exercise quota. Often, this shortfall is due to setting unrealistic or overly specific fitness goals, which can lead to frustration and even injury.

A common scenario is seen in gyms where individuals focus heavily on building certain muscle groups, like the pectorals, while neglecting others. This unbalanced approach can lead to a disparity in muscle development which might cause significant strain on the body. For instance, overdeveloped chest muscles can place undue stress on the shoulders, leading to chronic pain and long-term damage that could prevent even basic exercises like push-ups in later years. Such experiences can easily lead to disenchantment and ultimately, a complete withdrawal from any form of physical workout.

To transform exercise into a lifelong habit, it's crucial to shift focus from merely altering physical appearance to enhancing overall health. When setting fitness goals, consider the comprehensive benefits of a well-rounded routine that includes cardiovascular health, muscle strength, endurance, and flexibility.

Additionally, remember that health is inherently attractive. Being physically fit not only boosts your confidence but also enhances your appeal. Therefore, if you're looking to catch someone's eye, aim to improve your holistic health through regular exercise. Not only will you feel better, both physically and mentally, but you'll likely find that healthy truly is the new sexy.

Enhance your health and sex life by naturally boosting testosterone

Sex isn't just a topic for cheeky advertisements; it's a fundamental aspect of human desire and well-being. It's no surprise that sex sells, but beyond the commercial use, engaging in regular sexual activity has substantial health benefits.

Studies have highlighted that frequent sexual encounters can help combat depression, slow down the aging process, promote prostate health, accelerate wound healing, and even increase pain tolerance. Moreover, men who are less sexually active may face a higher risk of developing erectile dysfunction, which underscores the health imperative of maintaining a regular sex life.

But how can you improve your sexual frequency, especially in the context of a committed relationship? A vibrant sex life often starts with boosting your libido, and one effective way to do this is by increasing your testosterone levels.

Testosterone, the primary sex hormone found in both men and women, naturally diminishes as we age. However, lifestyle choices can significantly influence its production. One key factor is diet— particularly the kinds of fats we consume. Research shows that diets rich in healthy fats such as saturated fats and cholesterol are vital for testosterone production. A shift from a low-fat to a high-fat diet has proven to elevate testosterone levels markedly.

For anyone looking to reinvigorate their sex life, consider incorporating more testosterone-friendly foods into your diet. Foods rich in healthy fats like avocados, nuts, and wild salmon are not just nutritious; they're also beneficial in boosting your sex drive.

Remember, maintaining an active sex life is not just enjoyable but also inherently beneficial to your health. So, why not embrace a diet that helps you stay healthy and enhances your life in every aspect? Enjoy your journey to a healthier, more fulfilling sex life.

Optimize your wellbeing and lifestyle with these transformative habits

To elevate your life, achieve success, and truly thrive, it's essential to integrate several key practices into your daily routine. Start each morning by rehydrating with a glass of water — this simple act sets the tone for a day of enhanced energy and clarity. Incorporate necessary supplements into your diet to compensate for the modern world's nutrient deficiencies and ensure your body has all it needs to function optimally.

Steer clear of simple carbohydrates which can spike your blood sugar and lead to energy crashes. Instead, nourish yourself with balanced meals that sustain your energy levels throughout the day. Incorporating regular napping into your schedule can dramatically boost your cognitive functions and overall productivity, helping you to perform at your best.

Exercise should be holistic; rather than focusing on isolated muscle groups, aim for a comprehensive workout that enhances your total health. This approach helps prevent injuries and ensures balanced physical development.

Lastly, consider the role of hormones like testosterone in your wellbeing. Maintaining balanced hormone levels not only improves your physical health but enhances your sex life as well.

By adopting these practices, you're not just surviving — you're thriving, crafting a life of health, joy, and vitality.

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