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

COPYRIGHT COPYRIGHT DEDICATION INTRODUCTION 1 Water. Light. Movement Morning Mineral Cocktail 2 Deep Breath, Deep Freeze 3 More Fat, Less Sugar, or Don’t Eat Classic Breakfast with Greens Bone Broth and Avocado Choco-Maca Magic Shake Açaí Breakfast Blast 4 Essential Supplements 5 Drive Time, Alive Time 6 The Power Plants MoMatchajito 7 Doin’ Work 8 Eat a Weird Lunch Chipotle Beef Bowl Probiotic Ceviche Bacony Asparagus with Sauerkraut Garlic Green Beans with Cashews Turmeric No-Tato Salad Sautéed Garlic-Mustard Dandelion Greens Chia Pudding 9 The Binaural Power Nap 10 Training 11 Reset and Reconnect 12 Eat Dinner Like a King Sensual Steak Salad Sourdough Garlic Bread Love Pasta Game-On Stew Jammin’ Tandoori Salmon with Tzatziki Spicy Creamy Greens Mashed Potatoes Popcorn with Grass-Fed Butter and Chocolate 13 More, Better Sex 14 Turn Off, Tune In 15 Sleep Emergency Sleep Cocktail 16 Bring It Home NOTES: HERE COMES THE SCIENCE! LIST OF SEARCHABLE TERMS ACKNOWLEDGMENTS ABOUT THE AUTHOR ABOUT THE PUBLISHER

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First published by in the USA by HarperWave, an imprint of HarperCollins Publishers 2018

First published in the UK by Thorsons, an imprint of HarperColllins Publishers 2018

FIRST EDITION

© Warrior Poet 2018

Cover design © HarperCollins Publishers Ltd 2018

Cover photographs © James Law Photography

A catalogue record of this book is available from the British Library

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Source ISBN: 9780008286415

Ebook Edition © April 2018 ISBN: 9780008286422

Version 2018-03-15

This book contains advice and information relating to health care. It should be used to supplement rather than replace the advice of your doctor or another trained health professional. If you know or suspect you have a health problem, it is recommended that you seek your doctor’s advice before embarking on any medical programme or treatment. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. This publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book.

Please note the ‘"If You Want to Get High, Now’s the Time’ is based on the author’s experience and is not to be treated as medical advice. The author lives in the US and has written this section from a US perspective, on the basis that marijuana is legal/decriminalised in some states. Marijuana is illegal in the UK and many other countries.

DEDICATION DEDICATION INTRODUCTION 1 Water. Light. Movement Morning Mineral Cocktail 2 Deep Breath, Deep Freeze 3 More Fat, Less Sugar, or Don’t Eat Classic Breakfast with Greens Bone Broth and Avocado Choco-Maca Magic Shake Açaí Breakfast Blast 4 Essential Supplements 5 Drive Time, Alive Time 6 The Power Plants MoMatchajito 7 Doin’ Work 8 Eat a Weird Lunch Chipotle Beef Bowl Probiotic Ceviche Bacony Asparagus with Sauerkraut Garlic Green Beans with Cashews Turmeric No-Tato Salad Sautéed Garlic-Mustard Dandelion Greens Chia Pudding 9 The Binaural Power Nap 10 Training 11 Reset and Reconnect 12 Eat Dinner Like a King Sensual Steak Salad Sourdough Garlic Bread Love Pasta Game-On Stew Jammin’ Tandoori Salmon with Tzatziki Spicy Creamy Greens Mashed Potatoes Popcorn with Grass-Fed Butter and Chocolate 13 More, Better Sex 14 Turn Off, Tune In 15 Sleep Emergency Sleep Cocktail 16 Bring It Home NOTES: HERE COMES THE SCIENCE! LIST OF SEARCHABLE TERMS ACKNOWLEDGMENTS ABOUT THE AUTHOR ABOUT THE PUBLISHER

Dedicated to your future self

CONTENTS

COVER

TITLE PAGE

COPYRIGHT

DEDICATION

INTRODUCTION

1 Water. Light. Movement

Morning Mineral Cocktail

2 Deep Breath, Deep Freeze

3 More Fat, Less Sugar, or Don’t Eat

Classic Breakfast with Greens

Bone Broth and Avocado

Choco-Maca Magic Shake

Açaí Breakfast Blast

4 Essential Supplements

5 Drive Time, Alive Time

6 The Power Plants

MoMatchajito

7 Doin’ Work

8 Eat a Weird Lunch

Chipotle Beef Bowl

Probiotic Ceviche

Bacony Asparagus with Sauerkraut

Garlic Green Beans with Cashews

Turmeric No-Tato Salad

Sautéed Garlic-Mustard Dandelion Greens

Chia Pudding

9 The Binaural Power Nap

10 Training

11 Reset and Reconnect

12 Eat Dinner Like a King

Sensual Steak Salad

Sourdough Garlic Bread

Love Pasta

Game-On Stew

Jammin’ Tandoori Salmon with Tzatziki

Spicy Creamy Greens

Mashed Potatoes

Popcorn with Grass-Fed Butter and Chocolate

13 More, Better Sex

14 Turn Off, Tune In

15 Sleep

Emergency Sleep Cocktail

16 Bring It Home

NOTES: HERE COMES THE SCIENCE!

LIST OF SEARCHABLE TERMS

ACKNOWLEDGMENTS

ABOUT THE AUTHOR

ABOUT THE PUBLISHER

INTRODUCTION

Nothing is worth more than this day.

JOHANN WOLFGANG VON GOETHE

Nutrition, mind-set, productivity, performance, fitness, sex, sleep—when we look through a keyhole at these areas of focus, we forget that they are interconnected and interdependent. They are spokes on the wheel of the day, every one of them necessary to ride the twenty-four-hour cycle into a life worth living. Because a day isn’t just about what you put into your body, how you look in the mirror, or how much production you can squeeze from eight hours of work. It’s about how you feel, whose lives you connect with, and how much fun you have along the way.

We have to transcend the tendency to place all of our effort on one thing at a time, instead of one day at a time. Just look at the flood of transformational programs out there: twelve days to detox, twenty-eight days to skinny, forty days to enlightenment, ninety days to astronaut. What do they give you? A diet that statistically fails 95 percent of all people or some email batching tips that are magically supposed to make you more productive. If you’re lucky you’ll leave with one or two takeaways that you actually implement in your life for a week or two. But real transformation? Unlikely. What is more likely is that everything else falls out of balance while you doggedly pursue your eight-pack abs.

So we are going to flip the script and recalibrate. We are going to focus on that single indivisible unit. That twenty-four hours. Just one day. You gotta walk before you run, and a day is the first step. To own your life, you gotta own the day. You’re going to read this book, and then prepare to live one single day completely optimally.

Mark it on your calendar, get your head right, get your food right, and do it. You won’t live every day like this right away. You may never live another day exactly like this again. But owning just one of them will be the catalyst to meaningful, demonstrable change. Maybe it’s your morning routine, maybe it’s how you prepare for sleep, or how you spend your drive to work. Maybe it’s how you work out, or how you eat. Maybe it’s everything! But one of those things is going to click first, and when it does, every day after that will be different. I dare you to read this book and not find things that substantially change how you live, and how you look at life. Maybe that will seem small at first. But small things, when compounded over time, tend to have big consequences. That, after all, is the essence of evolution.