OWN THE DAY, OWN YOUR LIFE by Aubrey Marcus | Core Message

I recently read on the day on your life by Aubrey Marcus to own the day and own your life you need to first own the morning as Aristotle once said well begun is half done think of your morning like the start of a bobsled race you need a solid running start to get a good performance during the day and own the day on your life there are four simple yet often overlooked actions that will increase your energy at the start of the day so that you can focus on optimizing your nutrition your mindset your productivity performance your fitness your sex and your sleep I've tweaked the four simple actions to form the acronym w o LF wilf if you use Woolf every morning you'll start the day hungry to solve problems and get things done and eager to optimize your day W stands for water intake when you go to sleep tonight you'll lose roughly one pound of water you'll lose out water through breathing and perspiring under warm sheets if your body loses more than 1% of its body weight in water you'll experience headaches moodiness irritability anxiety and fatigue if your body loses 2% of his body weight in water your short-term memory is compromised and your mental performance suffers a researcher from Duke University estimates it takes only a hundred hours without water before we die so after a full night's sleep we are waking up roughly 10% dead in this state of crisis most people reach for a cup of coffee but although coffee contains water it's not the best way to hydrate to get the water intake you need to properly rehydrate you'll need to consume a scary amount of caffeine plus coffee is missing key minerals and electrolytes minerals and electrolytes that you lost during the night so instead of rushing to consume a cup of coffee you should rush to consume twelve ounces of water twelve ounces is the size of a Red Solo Cup you see at parties but don't consume just any water consume water with a few pinches of sea salt roughly three grams and juice from a quarter of a lemon in the book Audrey Marcus says Cecil contains upward of sixty trace minerals above and beyond the sodium chloride and iodine in regular table salt together they are essential for healthy bodily function and contribute meaningfully to optimal performance when searching for the right sea salt to add to your water look for pink Himalayan sea salt pink Himalayan sea salt is simply the best bang for your buck when it comes to mineral content and when you add lemon juice to your water you get the extra potassium calcium phosphorus and magnesium you need plus vitamin C which can boost your immune system for the day the O and Wolf cents for oxygen intake this is wim hof wim HOF likes to dive in ice-cold lakes in summit Mount Kilimanjaro in his shorts but what's crazier is that he's trained ordinary men and women some as old as 65 to do the same his secret is power breathing wim hof discovered that if he performs a specific deep breathing routine he can trigger the release of certain hormones that make his body more resilient to stress like extreme cold now you're probably thinking I'm not gonna dive in an icy Lake or summit a mountain in my shorts anytime soon so why should I care you should care because you can use this technique to reap the benefits of a cold shower in the morning when you transition from hot to cold water in the shower you create acute stress on the body that stress triggers a flood of internal hormones that protect and heal your body this process is called hormesis which is essentially biological overcompensation it's analogous to someone breaking into your house and then afterwards you not only install a security system to deter other robbers you reinforced the windows of your house with metal bars and have a group of attack dogs inside when you blast yourself with cold water and experience hormesis in the shower you get a nice surge of healthy hormones that repair protect and energize your body when you turn the cold water off and walk out of the shower you feel great and ready to own the day to walk out of your morning shower feeling great and ready to own the day you need to perform the following routine at the end of your morning shower first hyper oxygenate your body with the wim hof power breathing technique inhale through your nose or mouth into your belly and exhale without any additional effort just let your chest fall it sounds like this perform 30 deep breaths or until you feel a tingling sensation in your hands or feet next turn the shower handle to the coldest setting letting cold water hit your chest while continuing to breathe deeply and focusing on your breath until the shock of the cold water fades and you feel as calm as you did before the cold water now empty your body of air and hold at the bottom of your breath until you experience a gasp reflex if you feel light-headed sit down in a shower or resume breathing normally immediately then after your extended breath hold turn off the water get out of the shower dry yourself off and enjoy the rush of energizing hormones the Ellen wolf stands for light intake have you ever woken in the middle of the night to go to the bathroom and accidentally turned on bright lights then found it hard to go back to sleep if so you've experienced a circadian kickstart your circadian rhythm is your inner biological clock that controls your body temperature and the release of cortisol an energizing hormone that wakes you up your circadian rhythm is partially activated when a light hits light receptors in your eyes and ears you can hack your circadian rhythm by exposing yourself to intense light in your house or by getting outside and getting a few minutes of sunlight by taking in bright light or sunlight as soon as you get out of bed you give yourself an extra boost of energy energy you can use to own the day Habra Marcus likes to go for a cold plunge in his pool in his backyard in the morning then get out close his eyes and look at the Sun for two minutes letting his body soak up the sunlight and the F in Wolfe stands for fat intake what do most breakfasts look like bread maybe some cereal pancakes waffles if you're in a rush breakfast might be a breakfast bar a muffin or a bag and what are these foods have in common they're all sugar bombs if you start your day by consuming typical breakfast foods you'll spend the rest of the day cleaning up the mess when you consume sugary foods and refined carbohydrates like bread and cereal your blood sugar quickly Rises which then floods your body with insulin insulins job is to take excess sugar from the blood and transport it to muscle cells and brain cells where it can be used as fuel but the sugary refined breakfast foods trigger far too much insulin which means too much sugar is extracted from the blood so after your initial high you feel lethargic and foggy so you search for a sugary snack to quickly recover and the cycle continues blood sugar spike followed by a blood sugar crash followed by intense cravings but you can avoid this cycle if you start the day by consuming fat when I say fat I mean healthy fat like the fat in egg yolks avocado and salmon more specifically saturated fat monounsaturated fat and polyunsaturated fat paradoxically consuming fat will keep you in a fat-burning zone which means more energy in the morning and throughout the day also consuming healthy fats makes you feel full longer so you don't need to spend most of your day thinking about food or hunting for a snack but most importantly when you consume fat instead of sugar or refined carbohydrates you avoid the blood sugar rollercoaster so instead of having cereal pancakes waffles or breakfast bars for breakfast have an avocado with some lime and sea salt or a few hard-boiled eggs with salt and pepper or bone broth yeah that's right soup for breakfast give it a shot or after you finished your tall glass of water containing sea salt and lemon blend some grass-fed butter or coconut oil in your coffee in the end give yourself the push you need at the beginning of the day so that you can own your day by executing the morning wolf ritual before your coffee consume a tall glass of water with sea salt and lemon then hyper oxygenate the body with 30 deep breaths in the shower before exposing yourself to cold water then expose yourself to intense light either sunlight or bright lights in your house then replace any bread cereal pancakes breakfast bars pastries bagels muffins with whole eggs avocados bone broth or grass-fed butter and coconut oil in your coffee that was the core message that I gathered from own the day on her life by Aubrey Marcus this book isn't based on Audrey Marcus's opinion it's based on sound scientific research I highly recommend it if you would like a one-page PDF summary of insights that I gathered from this book just click the link below and I'd be happy to email it to you if you already subscribe to the free productivity game email newsletter this PDF is sitting in your inbox if you like this video please share it and as always thanks for watching and have yourself a productive week

Channel: Productivity Game

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Id: Y2RQL8ndJrg

Length: 9min 44sec (584 seconds)

Published: Mon Mar 09 2020