Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex
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fats? William Castelli, the director of another study in Framingham, Massachusetts, that started in 1948 and is currently in its third generation of participants, has an answer: “We found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active” (emphasis added).
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what. In a review of seventeen observational studies covering 263,938 total participants, no correlation was found between egg consumption and heart disease or stroke. Surprise, surprise, a lot of evidence points to sugar, particularly fructose and high-fructose corn syrup, as the culprit instead.
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54 percent of doctors still believed that dietary cholesterol (like what is found in egg yolks) significantly correlated to elevated levels of bad cholesterol.
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Fats make dairy taste good, and they make dairy good for us.
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coconut yogurt brands, including the one from New Earth Superfoods,
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Skipping Is Better Than Cheating
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You’re going to be far better off skipping breakfast altogether and waiting until you can get a good lunch or a snack with actual nutrients involved, rather than eating a bunch of sugar.
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There is a time and place for sugar—it’s just never going to be at breakfast.
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studies have found less muscle loss from fasting than from long-term calorie restriction.
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As far as your macronutrient balance, just focus on substituting good fats for the sugar and simple carbs. Eat whatever protein and fiber you like; as long as you add fat and cut the sugar,
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it never hurts to give yourself a full break.
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The longer we carry an idea, and the more times we access it, the deeper that idea becomes grooved in our psyche.
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when being right about something is your career, you have even more reason not to admit you might have been wrong.
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Flexibility of thought is one of the greatest attributes any human being can have,
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a disturbing percentage of the food we’re eating is so processed that even insects won’t eat it.
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the 100 trillion bacterial organisms in our guts far outweigh the amount of “human” cells we have in our body.
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studies show that almost half the people living in the United States are magnesium-deficient.
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low magnesium has been linked to diabetes, hypertension, sudden cardiac death, headaches, asthma, and a lot of other ailments.
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Your body slows down, and it sends up warning signs in the form of irritability, fatigue, loss of appetite,...
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consequences for vitamin D deficiency feels like a roll call at the sick ward: depression, fibromyalgia, Alzheimer’s disease.
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A supplement is something that enhances or completes something else. It is anything that you do to intentionally boost your nutritional profile or increase performance.
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getting twenty minutes of sun is a supplement
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not a substitute for solid food and physical activity.
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you can’t just take a pill and own the day if you eat like a sloth and move like one too.
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GREENS BLEND
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MAGNESIUM
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KRILL OIL: SUPPLEMENT OMEGA-3
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SUPPLEMENT VITAMIN D
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too much sun is bad for the skin, but not enough sun means we don’t get adequate vitamin D.
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important for over two hundred bodily processes, concerning everything from optimal mood to bone health.
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has been shown in clinical research to help reduce body fat mass, maintain muscle mass and reduce fractures, and correct mood-related issues.
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SUPPLEMENT PROBIOTICS
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Saccharomyces boulardii.
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we are at war against nutrient deficiency.
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ACTIVE B VITAMINS
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Sunwarrior, Healthforce Superfoods, NuMedica, and LivOn.
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avoid most supplements that contain heavy caffeine; it’s there to cover up the weaknesses of the core product.
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We are the accumulated momentum of all our choices.
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The key things to consider supplementing are greens, probiotics, B vitamins, krill oil, vitamin D, and additional minerals.
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you don’t need a million dollars to relax and do nothing.
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Mindfulness is simply being aware and conscious in the present moment. That’s it.
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Rohn who said, “Formal education will make you a living; self-education will make you a fortune.”
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Aubrey Marcus Podcast.
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The Joe Rogan Experience,
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Lewis Howes’s School of Greatness
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Jocko Wi...
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diet and lifestyle, I listen to Ben Greenfield’s and Shawn S...
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If you are going to own the day, you have to own the hour, and you have to own the minute.
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Spend your minutes investing in your future self, filling your emotional coffers, and building value and enjoyment, or spend minutes depleting your emotional bank account.
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We all have the same amount of the only currency that matters: time. To spend your minutes well—that is the only goal of a life well lived.