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.

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