Own the Day by Aubrey Marcus: Book Review, Summary, Notes, Lessons
Own the Day Review
Good modern take on how to optimise your life. It covers a good balance of science, experiential, and evolutionary views.
It would be difficult to read this and not get at least one thing out of it that you could incorporate into your daily life to improve it.
Whilst this is very much a how to book it doesn’t pretend that we are perfect and covers various options to minimise downside e.g. re alcohol.
Although the author owns a supplement company the promotions are minimal and the primary recommendations are things you can do for free.
Full respect for Aubrey who lays everything out and is very honest and open about his successes and failings. I recommend this over Dave Asprey’s Headstrong book. Aubrey has clearly done a lot of work on himself, fought demons and continues to look to improve and optimise.
This book is also highly motivating in opening your eyes to how you can become a better human, providing the how and the what to do.
Ultimately it depends if these time of books work for you. It is nothing new or life changing in itself without you putting in the work to change. It is a different format focusing on a ‘day in the life’ which is a nice change to the usual chapter format.
If you are looking to optimise your life this is a great place to start.
Own the Day Book Notes
Morning – hydrate, sunlight, movement
Morning Cocktail:
350ml water, 3g salt, 1/4 lemon
Breath and Cold
Less sugar, more fat
Breakfast:
- Yogurt
- Avocado
- Bone Broth
- Bacon
- Butter
Supplements
- Greens blend
- Magnesium
- Krill Oil
- Vitamin D and K2
- Probiotics
- Active B vitamins
Onnit, Sunwarrior, Healthforce Superfiods, NuMedica, LivOn
Mindfulness and Learning
Practice both on your commute.
Plant Medicine
Tobacco not all bad. Gum and snus potential uses.
Huperzia Serrata or huperzine A
Work
Whatever is worth doing at all is worth doing well – Philip Stanhope
Use smell to create a mood
Lunch
30g protein in a meal
Nap
30 mins with binaural beats around 2pm
Exercise
Basic
Cardio 10 mins
Mobility 10 mins (repeat as required)
- Egyptian 5 reps each side
- Lunge Twist 5 reps each side
- Standing leg circle 5 reps each side Power 3 mins
- Alternating Split Jumps 10s, 20s rest, 6 sets Strength 5 mins
- Frog Push-ups 5s down, 5s up, 5 sets of 3 Muscular Endurance 8 mins (2 exercises, 4 sets)
- Plank 40s, 20s rest
- Sit Through 40s, 20s rest Stretching 5 mins
- Kneeling Hip Flexor Stretch
- Kneeling Hamstring Stretch
- Shoulder Bridge
Kettlebell
Cardio 10 mins
Mobility 10 mins (repeat as required)
- Windmill 5 reps each side
- Halo 5 reps each side
- Bootstrapper 5 reps Power 3 mins
- Sumo Squat Jumps 10s, 20s rest, 6 sets Strength 5 mins
- Super Slow Presses 5s down, 5s up, 6 sets of 3 Muscular Endurance 8 mins (repeat as required)
- Swings 15 reps
- Single Arm Truster 5 reps each side Stretching 5 mins
- Couch Stretch
- Pigeon Pose
- Standing Forward Fold
Reset and Reconnect
Best time for drugs: after workout before food
Socialise
Play
Music
Try making music
Dinner
If cheating stick to fat and fibre before desert
Hangover prevention:
- 1ltr water with 5g salt
- Molybdenum 300mcg before and after bed (worst case beans or hummus)
- L-theanine in green tea or matcha
Say grace – think of everywhere the food has come from.
Mentally calm and relax body.
Sex
After dinner
Disconnect
Turn off electronics.
Journal.
Sleep
Emergency sleep cocktail
1/4 teaspoon tartar (dry spice)
1/4 teaspoon Salt
1/2 teaspoon turmeric
Dash of black pepper
350ml water
Block Blue Light at night to improve sleep
Visualise
When I promise people I’m going to do something, I do it.
I will always forgive myself I’m doing my best.
Positive self talk