Aubrey Marcus > Quotes

“It's not where you begin, it's where you end.”
― Aubrey Marcus

“To live one day well is the same as to live ten thousand days well. To master twenty-four hours is to master your life.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“you are not rewarded for the comfortable choice.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“You know what's over that mountain? More fucking mountains.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“SEE YOUR FUTURE I want you to imagine yourself a year from now. You know that in a year you are going to be different, whether you do nothing or something. And the choices you make between now and then will determine that difference. But for today, I want you to imagine owning all those other days. Visualize that you wake up with purpose and clarity. You push yourself against resistance. You take control of your diet and supplementation. You turn dead time into alive time. You work effectively and aren’t afraid to power down the engines to rest. You train your body into a durable, capable machine. You connect with yourself, your friends, and the universe. You turn sex into an adventure of pleasure. You go to sleep with a mission, and actually … sleep. Imagine what a year of living like that has done for you. Walk in the shoes of that new person. See yourself through that person’s eyes. Look in the mirror at that body. Maybe the circles under your eyes are gone, and that stubborn weight has lifted—mentally and physically. See what has happened in your career, and in your family. That person is you, on the other side of Resistance. If you see it clearly enough, it will be done.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“You are comprised of 84 minerals, 23 elements, and 8 gallons of water spread across 38 trillion cells.
You have been built up from nothing by the spare parts of the Earth you have consumed, according to a set of instructions hidden in a double helix and small enough to be carried by a sperm. You are recycled butterflies, plants, rocks, streams, firewood, wolf fur, and shark teeth, broken down to their smallest parts and rebuilt into our planet's most complex living thing.
You are not living on Earth. You are Earth.”
― Aubrey Marcus

“As humans we desire to apply our force—our work—to the maximum effect possible. Our mission is what we want that force to accomplish. While the meaning of life might be complicated, your mission in life should not be complicated. What are you, in this lifetime, on this planet, in this body, here to do? What do you want more than anything else?”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“To wait for the external world to change before you alleviate your stress is a fool’s errand.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things which I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Build upon your successes rather than complain about your failures.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“We become powerless to cultivate the willpower we require to make the best choices for our lives. The bad stress beats us down, exhausts our energy, and in a very real sense, starts to kill us.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“When walking, walk. When eating, eat. ZEN PROVERB”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“The Power Shower Turn the shower to hot and wash. Do Wim Hof breathing (thirty to fifty breaths, or until you feel tingling and/or mild light-headedness). Turn the shower as cold as it can get. Continue Wim Hof breaths until breathing calms. Hold at the bottom of breath until the gasp reflex kicks in.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“brain health, pain management, longevity, fat loss, athletic performance, immune health, and mood.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“the more synchronized your circadian rhythms are, the better your life becomes.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“inflammation is just the body’s response to injury or threat (i.e., stressors), including tissue damage like you would get from exercise or an injury, environmental stress like heat or cold, and pathogens like bacteria or viruses.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“showed that specific yogic types of fast and slow conscious breathing reduced perceived stress by an average of close to 25 percent against baseline measurements.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“cold water for a minimum of three minutes.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Wim Hof method is energizing is that it reduces the chronic stress that makes you chronically tired.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Well begun is half done.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“two-part ritual—deliberate, conscious breathing exercises and cold-water exposure—goes a long way toward explaining Tony’s bottomless resolve, vitality, and energy.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Buy a dorky little mini trampoline”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Time is the wrong metric to use when we evaluate work. Because it’s not just about how much time you work, it’s about how effectively you use that time.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“each morning needs to involve the rush that comes with exposing yourself to nature’s extremes for a few minutes and the willpower you cultivate in the process.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“acute stressor like the cold or a breath hold, hormones like norepinephrine and adrenaline spike enough to reduce inflammation. With inflammation low, the body can relax the chronic production of stress hormones, and you have the opportunity to break the cycle.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Circadian rhythm influences many biological functions. To optimize circadian rhythm for performance, you need to add light and movement to the first twenty minutes upon waking up.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Remember: sleep isn’t binary. It’s not an off switch. It’s a dimmer.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimised practices for waking, working, learning, eating, training, playing, sleeping and sex

“Nothing is worth more than this day.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Psychologists agree that there are four keys to compelling positive action: (1) know what to do and how to do it; (2) believe it will work; (3) see the value; and (4) get support from your community/tribe/family.”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

“Nutrition, mind-set, productivity, performance, fitness, sex, sleep”
― Aubrey Marcus, Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex