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

Crack the eggs into a bowl. Add water, and whisk until slightly frothy.

      

In a nonstick pan, melt butter over medium-low heat. Do not scorch the butter!

      

When butter is melted add the egg mixture. Cook until no liquid egg is visible.

      

Season with sea salt and pepper (black, white, or red), to taste.

      FOR THE BACON

      

Place rashers in a cold pan and set over medium heat.

      

Cook until the fat in the bacon is translucent, turning once halfway through. Do not let the meat get too crispy. Keep it bendy, like Gumby, dammit. If you want to be a bacon baller, lay out the bacon on a foil-lined baking sheet. Heat the oven to 200°C/400°F/Gas Mark 6, and bake that belly for 10–12 minutes on the middle rack. Keep an eye on it since cook times will vary by oven and with bacon thickness.

      FOR THE GREENS

      

Wash the greens, dry completely, and place in a large mixing bowl.

      

In a separate bowl, mix the vinegar, mustard, and garlic. Whisking constantly, add olive oil to the mixture. Pour slowly! Add salt and pepper to taste.

      

Drizzle over greens to desired coverage, and toss.

      

Save the remaining dressing in an airtight container and place in the refrigerator. This stuff will last a while.

Bone Broth and Avocado

      FOR THE BONE BROTH

      240–350ml bone broth

      Ginger to taste

      Cayenne to taste

      Sea salt to taste

      Pepper to taste

      FOR THE AVOCADO

      1 avocado

      ½ lime

      Sea salt to taste

      Chilli powder to taste

      FOR THE BONE BROTH

      

Buy this at the store, don’t be a hero. Pork, chicken, turkey, buffalo, and beef are all equally great choices. Just make sure you get the best kind possible: one from pasture/naturally raised animals that has been simmered for 6–8 hours.

      

Follow the instructions on the packaging, and season with ginger, cayenne, sea salt, and black pepper.

      FOR THE AVOCADO

      

Slice a ripe avocado in half lengthwise, being careful not to slice your hand in the process (blood is not a good garnish).

      

Squeeze the lime over the top, season with sea salt, dust with chilli powder, and dive in.

Choco-Maca Magic Shake

      SERVES 1

      Time to prep: 5 minutes

      20g chocolate protein powder (no sugar added)

      180ml unsweetened organic almond milk

      180ml spring water

      1 tablespoon almond butter (or your favorite nut butter)

      1 teaspoon chia seeds

      75g organic blackberries

      1 tablespoon MCT oil

      Ice as desired

      

In a large blender, combine the protein powder, almond milk, and spring water. Pulse quickly to incorporate—this will help reduce clumping and pasting of the protein powder up the sides of the blender.

      

Add the almond butter, chia seeds, blackberries, and MCT oil. Top with ice to the fill line.

      

Blend and serve.

Açaí Breakfast Blast

      SERVES 1

      Time to prep: 5 minutes

      300ml sprouted rice milk

      1 heaped tablespoon unsweetened coconut or grass-fed, full-fat dairy yogurt

      20g vanilla protein powder (no sugar added)

      1 packet açaí berries, frozen

      1 handful spinach, frozen

      1 heaped tablespoon raw peanut butter (or your favorite nut butter)

      1 teaspoon flax seed

      Ice as desired

      Blueberries, for garnish

      Psyllium husk, for garnish

      

In a large blender, combine the rice milk, yogurt, and protein powder. Pulse quickly to incorporate—this will help reduce clumping and pasting of the protein powder up the sides of the blender.

      

Add the açaí berry packet, spinach, peanut butter, and flax seed. Top with ice and blend until smooth and of desired consistency.

      

Pour into a glass, then sprinkle fresh organic blueberries and psyllium husk on top for a healthy garnish and fancy flavor.

      Now Do It

      Ideas are like a backhoe that we drag across the brain. The longer we carry an idea, and the more times we access it, the deeper that idea becomes grooved in our psyche. When I talk to people in my father’s generation, getting them to understand that dietary fat isn’t going to make them fat is an incredibly challenging task. They have heard—and believed—the contrary for decades. I can show them the science, I can walk them through the metabolic mechanisms, I can pull up my shirt and pose down like a shredded manimal, but somehow, some way, they will still leave the conversation unconvinced, and they don’t know why.

      You may be feeling something similar right now. How could this be? How could the nutritionists have been this wrong about a core tenet of nutrition like this? Well, it happens all the time, because scientists are people just like you and me. Except sometimes it’s worse,