Interested in transforming your life by owning your day? Want to learn how to optimize everything from your morning routine to your workday, diet, sleep, and even your sex life? Curious about how famous personalities like Marquis de Sade, Arianna Huffington, and Gary Vaynerchuk fit into this narrative? Ready to discover how you can turn your daily commute into a journey of growth, and your post-lunch fatigue into a boost of productivity?

Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

How do you start your day—sluggishly scrolling through social media or with intention and energy? The way you wake up sets the tone for everything that follows. Take a cue from ancient wisdom and modern science: hydrate, seek light, and get moving. 

Your body's internal clock is craving this trifecta within the first twenty minutes of waking, and it can make the difference between a day of dragging feet and one of vibrant energy.

Consider the wisdom of the past: Roman soldiers were paid in salt, and even their worth was measured by it. Why? Because salt, rich in minerals, was vital for hydration and performance. Today, we often wake up dehydrated, yet we reach for coffee instead of water, exacerbating the issue. Start your day with a "morning mineral cocktail" of water, sea salt, and lemon to hydrate and prime your body for peak performance.

And what about light? Our ancestors rose with the sun, aligning their bodies with natural circadian rhythms. In today’s world, we often miss this crucial cue, leading to disrupted sleep and energy levels. Exposure to sunlight or its blue-light spectrum within the first moments of waking can reset your internal clock, signaling your body to wake up and get going.

Movement, even light exercise, is another cornerstone. It elevates your heart rate, boosts circulation, and releases endorphins. Whether it's a playful wrestle with your partner, a few yoga poses, or a quick set of burpees, getting your body in motion helps synchronize your internal rhythms and sets a positive tone for the day.

But what about stress? Chronic stress is a silent killer in our modern world, yet there’s a counterintuitive remedy: acute stress. Enter Wim Hof, the "Iceman," who harnesses the power of cold exposure and breathing exercises to fortify both body and mind. His techniques teach us to embrace the discomfort of the cold as a means to grow stronger and more resilient.

By practicing the Wim Hof breathing method and braving cold showers, you can reduce chronic stress and boost your immune system. These practices are not just about enduring discomfort; they’re about building mental toughness and learning to override your mind’s resistance to change.

So, are you ready to own your day? Start with intentional hydration and light, move your body, and consider embracing the power of breath and cold. It’s a routine that can transform your mornings from accidental to intentional, setting you on a trajectory of energy, resilience, and success. Own it, and the day is yours.

Will You Transform Your Morning Routine with Ancient Wisdom and Wim Hof's Techniques?

Every morning, the familiar breakfast aisle beckons with its sugary, carb-loaded offerings, promising a quick start to the day. But this convenience comes at a cost. Consuming these "breakfast" foods can lead to rapid blood sugar spikes and crashes, leaving us tired and irritable. This isn't merely a personal issue; it even affects decision-making, as shown in a study where Israeli judges were more lenient when their blood sugar was stable after meals.

Our obsession with sugar has dire consequences. From diabetes to obesity, the statistics are alarming. Yet, despite the explosion of gyms and health trends, we're still struggling. The secret lies in breaking the sugar addiction and embracing fats. 

A diet rich in fats, contrary to the outdated belief that they cause heart disease, provides balanced energy and supports metabolic health. Recent studies have debunked the myths about fats and cholesterol, highlighting the nutritional benefits of foods like whole eggs, avocados, and bone broth.

Skipping breakfast isn't a crime if the options are unhealthy. Intermittent fasting can offer benefits like weight loss and longevity. It's about making mindful choices and understanding that every meal is an opportunity to fuel your body properly.

Supplements can also play a role in bridging nutritional gaps. With modern diets lacking in essential nutrients, supplements like greens blends, magnesium, krill oil, vitamin D, probiotics, and B vitamins can enhance health and performance. But it's crucial to choose wisely, avoiding products with unverified claims or unnecessary additives.

Ultimately, owning your day is about making informed choices, whether it's substituting fats for sugar or supplementing wisely. The journey to better health starts with understanding these principles and applying them to your daily routine.

How Israeli Judges and Fat-Rich Diets Reveal the Key to Better Health

Imagine your daily commute not as a dreaded chore, but as a golden opportunity to enrich and energize your life. Inspired by the humorous plight of Peter Gibbons in "Office Space," many of us recognize the frustration of traffic and the monotony of the daily grind. Yet, this doesn't have to be our reality. Instead of succumbing to road rage and wasting time, why not transform your commute into a period of personal growth and mindfulness?

A study by AAA highlights how common road rage is, but what if you could turn this time into a productive, even enjoyable experience? Robert Greene, in his wisdom, differentiates between dead time and alive time. Choosing alive time can turn mundane moments into opportunities for learning and mindfulness. This is achieved through simple practices like deep breathing and the wide peripheral gaze, helping you to remain present and focused.

Your car can become a traveling university with podcasts and audiobooks, enriching your mind as you drive. It’s a chance to learn, grow, and make the most of every mile. Just like a smart investment, these minutes can yield significant returns in knowledge and personal development.

Moreover, the power of plants can enhance your daily performance. Coffee, tea, and even the controversial tobacco, when used mindfully and responsibly, offer unique benefits from increased focus to improved mood. Caffeine, when mixed with healthy fats, provides a steady boost without the crash, while nicotine—when inhaled safely—can enhance concentration.

In the world of nootropics, substances like Huperzia serrata elevate cognitive function, assisting with memory and mental clarity. These natural allies can help you own your day, turning every moment into an opportunity to thrive.

In short, whether it's during your commute or through the mindful use of plants, the choice is yours to transform your daily routine into a journey of growth and vitality. By embracing these practices, you can turn the mundane into the magnificent, making each day a step towards a more fulfilled life.

Can Your Commute Be as Enlightening as Robert Greene's Wisdom?

We are designed to work, and it's crucial to find meaning and pleasure in it. Knowing your mission, owning your workspace, and working effectively can transform drudgery into fulfillment. 

Aubrey Marcus once had a boss who imposed strict time measures, thinking employees were stealing time. Instead, it led to more internet distractions and less productivity. This shows that time isn't the right metric; effectiveness is.

Humans are naturally inclined to work, but 80% of people are dissatisfied with their jobs, leading to stress and unhappiness. Many believe that working long hours and earning more money will bring happiness, but studies show that the peak income correlated to happiness is $83,000. The key is to find happiness in your mission, not just in your paycheck.

For example, Gary Vaynerchuk enjoys his work and embraces the grind, leading to success. At Onnit, Aubrey's company, employees are happy because we support their personal journeys. Happiness at work attracts success and productivity. 

To own your profession and be happy at work, you need a mission you believe in, own your space, and work effectively. Aubrey's mission was to help people reach their potential, which guided him through challenging times. Everyone needs a clear mission to work towards.

Owning your space involves creating a conducive environment. For instance, controlling the smell in your workspace can positively impact productivity. Essential oils like lemon can enhance focus and reduce errors. Good posture and movement are also crucial for maintaining health and productivity.

Being a good teammate involves supporting others and fostering a positive atmosphere. Humor can diffuse tension and improve teamwork. Working effectively means prioritizing tasks, minimizing distractions, and learning to say no to non-essential demands.

In short, embracing the grind and focusing on your mission can transform your work experience. Create a supportive workspace, work effectively, and find joy in your purpose. Remember, work is what we do, but it's how we do it that makes all the difference.

Unlocking Happiness at Work: Lessons from Gary Vaynerchuk and Onnit's Success

Let's talk about the power of a good nap. Remember the infamous Metro-North train crash in 2013? The conductor fell asleep, leading to a disastrous accident. This tragic event highlights a severe issue many of us face: exhaustion. Post-lunch fatigue is a common enemy, and our workdays often derail because of it. Instead of fighting this natural lull with caffeine or energy drinks, why not embrace a thirty-minute power nap? 

History and science back this up. Winston Churchill, John F. Kennedy, and Albert Einstein were all avid nappers. Studies have shown that a nap can outperform caffeine for cognitive and motor performance, improve reasoning, reaction time, and even immune function. Major companies like Google and Uber encourage napping for their employees, recognizing its productivity benefits.

A thirty-minute nap is ideal, as it allows for mental refreshment without falling into deep sleep, which can be disruptive if cut short. If time is tight, even a shorter nap can help. To enhance your napping experience, consider using binaural beats—a form of brain-wave entrainment that can help you reach a restful state faster.

Here’s how to take a perfect nap: 
1. Choose a time in the early afternoon.
2. Use binaural beats to aid relaxation.
3. Find a comfortable, quiet spot.
4. Set an alarm for thirty minutes.
5. Close your eyes and relax.

Napping isn't laziness; it's a scientifically supported way to boost productivity and mental clarity. So next time you feel the post-lunch drag, listen to your body and take a power nap. You’ll be able to tackle the rest of your day with renewed energy and focus.

Can a Thirty-Minute Nap Make You as Productive as Churchill or Einstein?

Imagine this: you’ve had a long day at work, but now you’re home. It’s time to truly be present. Put your phone on the charger, stash your computer away, and engage with your life. Kiss your partner, play with your pets, or strum a few notes on an instrument. The aim is to enjoy yourself, to laugh, and to smile because that’s how you truly own your day.

Humans are inherently social; we've evolved in tribes and close-knit communities. Today, however, loneliness has become a public health crisis, comparable to obesity and substance abuse. Research shows that strong social relationships can increase survival rates by 50%. Connecting with others isn’t just a nice-to-have; it’s vital for our mental and physical well-being.

So how do we reset and reconnect after a busy day? Start by disconnecting from work and all its stress. Engage in activities that help you unwind and reconnect with your true self. Play an instrument, like the Native American flute, which can help harmonize the different voices in your mind. If you enjoy a little wine or cannabis, now’s the perfect time to indulge—just a little—to ease into relaxation.

Reconnecting with your tribe is equally important. Spend quality time with family and friends, listen to music together, or engage in playful activities. It could be as simple as a game of Skee-Ball or as adventurous as a trampoline session in your backyard. Research shows that acting younger can make you feel biologically younger, and playing with pets can boost your oxytocin levels, reducing stress and enhancing your mood.

Next, let’s talk about food. Dinner should be a celebration, a time to enjoy a well-earned meal that supports your body and mind. Indulge in foods that make you happy but do so wisely. For instance, cheese, chocolate, and even popcorn can be part of a healthy diet when chosen and prepared correctly. Think raw milk cheese, dark chocolate sweetened with natural alternatives like stevia, and air-popped popcorn with grass-fed butter.

The way you think about food matters. Positive thoughts about what you eat can influence how your body digests and utilizes those nutrients. Chew your food well to aid digestion, and avoid cold drinks that can slow down the digestive process. Add digestive enzymes and natural aids like ginger to speed up digestion when needed.

When it comes to indulgences like sugar, timing and moderation are key. Pair sugar with fats and fibers to slow its absorption and minimize its impact. If you enjoy alcohol, limit your intake to avoid borrowing happiness from the next day.

In short, owning your day means connecting with yourself and your tribe, enjoying your food, and taking care of your body. By doing so, you create a life filled with joy, love, and laughter. So, take a deep breath, reset, and reconnect. You’ve got this.

Unlocking Joy: How to Own Your Day and Boost Well-being

Imagine a world where sex is as essential as breathing, yet it's often overlooked. Marquis de Sade once compared it to eating, suggesting it should be fulfilled without restraint. Yet, the irony is that, as a society, we're having less sex than ever. Even millennials, with their prime biological drives, aren't getting enough action. The paradox? Sex is everywhere—selling everything from movies to beer—but not happening in our bedrooms.

The problem isn't just quantity but quality. Many of us haven't been taught how to have fulfilling sex, leaving us insecure and underwhelmed. It's not helped by the misleading sexual education that often scares rather than informs. Instead, we turn to porn, which is as realistic as learning to box from Rocky movies.

What's the solution? More sex and better sex. Good sex isn't just pleasurable; it's vital for health and happiness. Studies show it relieves stress, boosts mental health, and even aids in healing. To get there, we need to understand our bodies and minds. For men, factors like testosterone levels and mental readiness are key. For women, understanding the impact of hormonal birth control is crucial.

We also need to embrace open communication with partners about desires and boundaries, explore the excitement of polarities, and maybe even venture into power exchanges. All of this leads to better sex, which in turn makes us want more of it.

Finally, let's talk about disconnecting from our devices to reconnect with ourselves and our partners. Our phones, once tools for connection, have become distractions. Turning them off at night lets us focus on what's important: our relationships and our well-being. Journaling, gaming, reading, and quality time with loved ones can recharge our mental batteries and prepare us for another day.

In short, more and better sex, combined with less screen time, can lead to a healthier, happier life. By letting go of ego, communicating openly, and setting aside distractions, we can rediscover one of life's greatest joys. So, turn off the phone, tune into each other, and get ready to own the day—and the night.

Is Marquis de Sade Right About Our Sex Lives Being as Essential as Eating?

Let's talk about the importance of sleep, a topic that’s both personal and universal. Arianna Huffington, once one of the most powerful women in the world, learned this the hard way. She collapsed from exhaustion, her cheek hitting the desk, bleeding. 

It was a wake-up call that she was months behind on her sleep "payments," as Arthur Schopenhauer would put it. Many of us are in the same boat, with over 60 percent of Americans reporting sleep difficulties. We often sacrifice sleep for work or leisure, thinking we can catch up later, but the reality is that sleep is non-negotiable.

Prominent figures like Matthew McConaughey, Heidi Klum, LeBron James, and Jeff Bezos prioritize sleep, each getting their ideal hours to function optimally. The secret to their success? They take sleep seriously, understanding its profound impact on health, productivity, and overall well-being.

The idea that we need eight hours of uninterrupted sleep is a myth. Sleep cycles, which last about ninety minutes, are more important. Cultures like Spain and Egypt embrace polyphasic sleep, with naps integrated into their daily routine. Sleep expert Nick Littlehales suggests aiming for thirty-five sleep cycles per week, not just focusing on nightly hours.

Creating an optimal sleep environment is crucial. Lower the temperature, eliminate blue light, and keep electronics out of the bedroom. Simple changes can significantly improve sleep quality. Personal rituals also matter. Locking doors, finding a comfortable sleeping position, and ensuring nasal breathing can enhance sleep.

Sometimes, we need a little extra help. Melatonin supplements can aid in falling asleep, and an "emergency sleep cocktail" with ingredients like cream of tartar and sea salt can help if you wake up during the night.

Owning your day starts with owning your sleep. Visualize your success, employ positive self-talk, and lean on your community for support. Remember, sleep isn’t just about the hours you get at night; it’s about the quality and understanding of your sleep cycles. Prioritize it, and you’ll find yourself more productive, healthier, and ready to face each day with renewed energy.

Arianna Huffington's Wake-Up Call: The Celebrity Sleep Secret to Success

Starting the day with intention sets a positive tone for everything that follows. Hydration, exposure to light, and movement within the first twenty minutes of waking align with both ancient wisdom and modern science to boost energy and performance. Incorporating a morning routine that includes these elements can significantly enhance your day.

The importance of diet cannot be overstated. Avoiding sugary, carb-loaded breakfast options and instead incorporating healthy fats can stabilize energy levels and improve overall health. Intermittent fasting and mindful eating choices are also beneficial. Supplements can help bridge nutritional gaps, but they must be chosen wisely.

Transforming mundane tasks, like commuting, into opportunities for growth and mindfulness can enrich your life. Utilizing this time for learning through podcasts or audiobooks can turn it into productive and enjoyable moments. Additionally, the mindful use of plants and nootropics can enhance focus and cognitive function.

Finding meaning in work and enjoying the grind can transform job satisfaction and productivity. Owning your workspace, having a clear mission, and working effectively are key components. Creating a supportive environment and being a good teammate also contribute to a fulfilling work experience.

Napping can combat post-lunch fatigue, boosting productivity and mental clarity. A thirty-minute power nap is ideal, and incorporating relaxation techniques like binaural beats can enhance the experience.

Reconnecting with yourself and your tribe after a busy day is essential for mental and physical well-being. Engaging in activities that help you unwind, enjoying a balanced dinner, and maintaining positive thoughts about food are crucial. Moderation and mindful indulgence in occasional treats can also be part of a healthy lifestyle.

Quality and quantity of sex are important for health and happiness. Open communication, understanding our bodies, and disconnecting from devices to focus on relationships can improve sexual fulfillment and overall well-being.

Sleep is non-negotiable for optimal health and productivity. Prioritizing sleep cycles, creating an optimal sleep environment, and incorporating personal rituals can significantly improve sleep quality. Understanding the importance of sleep and making it a priority can lead to a more productive and energized life.

By integrating these practices into daily life, one can transform the mundane into magnificent, leading to a more fulfilled and vibrant existence.

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Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

Aubrey Marcus

Interested in transforming your life by owning your day?

Want to learn how to optimize everything from your morning routine to your workday, diet, sleep, and even your sex life?

Curious about how famous personalities like Marquis de Sade, Arianna Huffington, and Gary Vaynerchuk fit into this narrative?

Ready to discover how you can turn your daily commute into a journey of growth, and your post-lunch fatigue into a boost of productivity?

Key Ideas

#1