Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex – Aubrey Marcus


💡 Overall Thoughts

The concepts in this book serve as an introduction to how to live a healthier and more fulfilling life.

Aubrey has taken science-backed data and served it in an easily-digestible palate that allows people to make 80% percent improvements in the key areas of their lives with 20% of the most important knowledge.

Although I have book notes below, reading this book (or listening to the audiobook like I did) will be helpful for gaining additional context around his points. I read through this entire book engaged the entire time. There are some parts where I would have liked him to expand more such as on training and eating, but overall this book has provided a great foundation for me to have a more productive day.

💡 Main Takeaways

  1. Good fats from butter and milk improve hormones, weight and cholesterol levels.
  2. Focus on high-quality sleep. Measure sleep with a score.
  3. Optimizing what you put in your body with the right diet and products.

Book Notes


Wait to drink coffee until you have had your proper water hydration.

Morning mineral cocktail: 12oz. water (room temperature), 3g sea salt, and 1/4 lemon squeezed. Salt needs to dissolve or stay off the bottom of the glass. Mix the cocktail in a water bottle or with a frother.

Hydration and circadian balance are essential for contributing to a consistent start to the day.

After Waking up, do the following:

  1. Drink a Morning mineral cocktail
  2. Get 5-10min of blue light (from the sun is preferred)
  3. Get some morning movement for 1-2min

Morning movement options: yoga, pushups, air squats, jumping jacks, burpees. You want your heart rate to elevate and your muscles to start working.

Do the following when you wake up:

  1. 30-50 power breathes
  2. Next, fill your lungs to capacity, then let out all breath from the lungs and hold with no air until you feel like you need to gasp for air.

Shower: turn the shower to hot and take normal shower length. Then, turn the water as cold as it goes and does a cycle of Wim Hoff breathing. Continue breathing until your body relaxes. Have 3min of cold exposure.

Expose the body to stress to improve its ability to handle stress. High-intensity breathing, extreme cold, extreme heat, heavy weights, intense training


Sugar: When consumed, leads to obesity, aging, sick, etc.

Carbs: Simple and Complex

Complex: Potatoes, rice, and quinoa are slower forms of sugar with more nutrients

Simple (or refinded): Candy, white bread

Complex carbs are slower, which is always better since it gives your body a longer window of time to respond to the glucose or glycogen that all sugars metabolize into for the purpose of providing fuel to every living cell including the brain.

The liver converts sugar to energy. When the liver has a full amount of sugar, it converts that sugar to fat. Fat is the second energy source in the body.

When there are high sugar spikes in the body, the liver not only converts sugar to fat, but it releases insulin to keep up.

With a fast increase in blood glucose (or sugar that’s turned into glucose in the body) there’s a fast increase in insulin. This leads to an over-correction, as the body is in a hurry to drop blood sugar levels. This rapid increase causes a swift drop in blood glucose concentrations, resulting in the crash we dread so much.

Insulin resistance happens when cells aren’t able to shuttle sugar from blood into the cells so you aren’t able to remove it from the blood so it becomes type 2 diabetes and insulin injections become necessary to reduce blood sugar.

Say no to white powder in all its forms: white sugar, bread, flour, etc.

Fat is your friend. 21 tests have found no evidence that saturated fat increases heart disease. Higher-fat diets help you lose more weight.

High fat, low-carb Ketogenic diet helps you lose more weight than low-fat diet. Cholesterol is used in the body for many things, some of them being hormones such as testosterone and estrogen.

Good fats: Saturated fats, cholesterole, triglycerides, omegas

Bad Fats: Fried oils, refined fats, trans fats

Foods with good fats: eggs (and egg yolks), unprocessed meats, dairy, fish, butter, olives, avocados, coconuts, raw nuts, bone broth, bacon

Foods with bad fats: Potato chips, margarine

Good Dairy: Whole fat yogurt, whole fat milk

Non-fat dairy is bad. Fats in dairy are the only parts good in dairy. Dairy is comprised of protein (where whey protein comes from), sugar (Lactose), and fats.

Fats make dairy taste good and make dairy good for us.


On your way to work, practice mindfulness. Be aware of the present moment and removing thoughts of past and future. Be in tune with how you feel mentally and physically in the moment.

  1. Have a mission you believe in
  2. Own your own space
  3. Work effectively

Although you may not work for a company with a compelling reason, you could do good work, get a paycheck and then use the leftover time and money to support a project you particularly love and get excited about.

Your workspace is your sanctuary. Have pleasant smells such as lemon which can increase productivity. Use scents to trigger certain states.

Sit like an ! instead of a ?. Good ergonomics involve movement throughout the day and switching from sitting to standing every few hours.

When standing up from your desk, do some squats and open your rib cage with a big bending stretch.

Get up regularly to move around, go for a walk, etc.

Go to a coffee shop or cafe. Turn off notifications. Do the most important tasks first.

Only 3 states of mind people should have acceptance, enjoyment, and enthusiasm. Approach your workday with enjoyment and enthusiasm.

Minimize distraction, learn to say no, and prioritize what is most important first.


Supplements are used to enhance or boost something else. Ex: getting some sunlight is a supplement because it increases vitamin D.

Supplements are not substitutes. To make real change you need improvements to diet and lifestyle.

Magnesium: supports bone mass, and diminishes insulin resistance. Less stress, more relaxed. Connects to every aspect of body temp.

Omega-3: krill or fish oil. Reduces inflammation. Metabolism improvements. Improve focus.

Vitamin D: 20-30min of direct sun exposure. Supports 200+ bodily processes. Reduce body fat, maintain muscle mass, improve mood.

Caffeine: Caffeine from coffee is best consumed with healthy fats because fats take the longest to break down in the body. Mix fat from butter, whole milk, coconut oil, or MCT. This avoids having a quick caffeine hit.

MCT: Multi-chain Triglycerides are saturated fatty acids. Serve improved cognitive function, weight management, and energy.

Protein: used to help rebuild body, especially complete amino acid protein.

Ideal sources of protein: grass-fed beef, sprouted pumpkin seeds, Pasture-raised eggs, wild-caught salmon, hemp seeds

Fiber: 3 types. Soluble, insoluble, and fermentable pre-biotic fiber. Promote gut health and digestion. Ideal soluble fiber sources: chia, flax, asparagus, and guar gum. Insoluble fiber sources: avocado, sprouted barley, mixed greens, popcorn, cilium. Fermentable fiber sources: garbanzo beans, dandelion greens, humus, chickaree root, onions

The speed at which you digest food is determined by the slowest digesting nutrients that you eat with it. Therefore, when eating carbs, eat them with fiber and fats or foods that already have this like yams, sweet potatoes, quinoa

Fats: used for healthy cholesterol levels, energy, and libido. Ideal sources of fat: Coconut oil, animal fats, avocado, grass-fed butter, egg yolk, olive oil, MCT oil, cacao butter

When you eat food from animals you are also eating the food that animals ate. Always look for foods that are less processed.

Organ meat: liver, heart, and kidney sourced from pasture-raised animals is one of the world’s most nutrient-dense superfoods. Most bio-available forms of vitamins and minerals

Napping: it’s natural for the body to want to sleep in the middle of the day. A full sleep cycle is generally around 90min and could be helpful on days when you are low on sleep. A nap for 30min prioritizes REM sleep and leaves you feeling refreshed.


The best time to have sex is after dinner.

Optimize physical and mental states of readiness. The drive to have sex is regulated by testosterone and estrogen.

Birth control changes the hormone balance in the female body. It adds estrogen and progestin to the body, which leads to reduced sex drive and depression. Women on the pill were attracted to partners with similar immune traits rather than those with opposite traits. The pill can scramble her hormones and trick her to be attracted to a different type of male.

Great sex lies in the quality of your interactions with your partner all the way up to when sex occurs.

Polarity is sexy. Magnets have opposites that attract and similarities that repel. Dominant vs submissive polarity.

Power exchange ignites passion and leads to healthy and therapeutic sex.

Improve Sex with the following

A woman can squeeze the muscles of her pelvic floor (kegel) to increase friction for the male. A man can train the pelvic floor muscles to harden and delay ejaculation.

Delay orgasm:

  1. When getting close, slow down or stop. Shift to oral or manual stimulation until cooling down.
  2. Control pelvic floor muscles by contracting to avoid them beginning to release.
  3. Press the perineum

Practice 3sec contractions in sets of 10. May take years to master.


Treat getting good sleep as a score. You get 1 point for every 90 minutes because it takes 90min for completing a full sleep cycle.

You want 35 points total in a week, which is 5 points a day. A 30min. nap is an exception, and equals 1 point.

6hrs of sleep gives 4 points. 1 nap in the middle of the day gets you to 5 points.

Take Action

For you to implement what you’ve learned in work, do the following.

  1. Know what to do and how to do it.
  2. Believe it will work.
  3. See the value.
  4. Get support from your community, tribe, and family.