Aubrey Marcus Workout and Diet
Born: 1981
Aubrey Marcus is the founder and CEO of Onnit, a lifestlye brand of health products, apparel and services that promote ‘total human optimization.’ The company also owns Black Swan Yoga. He built a $28 million company in just 5 years. He has hundreds of thousands of followers on Instagram and his podcasts are downloaded 1 million times per month. He is the New York Times best-selling author of Own The Day, Own Your Life.
Known For:
Aubrey Marcus’s Diet
Summary
Marcus follows a keto diet, but often does slow-carb backloading in the evening. He eats organic low-carb veggies and grass-fed beef, and generally avoids processed, refined foods and sugar. He sometimes engages in intermittent fasting, eating all his meals in about an 8-hour window that starts at noon.
Estimated Macros
- Low Carbs 10%
- Mid-High Protein 50%
- High Fat 70%
Diet Details
Educate Yourself
Marcus believes it’s essential to understand what you’re putting into your body, whether it’s food, a supplement, or a drug.
Don’t Break the Fast
Marcus sometimes skips breakfast and only eats in an 8-hour window from about noon-8pm. If he does eat breakfast, it will be high fat, high fiber, and high protein, but low carb and zero sugar.
Hydrate
Marcus drinks room-temperature spring water with a dash of Himalayan salt and a squeeze of lemon first thing in the morning.
What to Eat
Low-carb vegetables
Fatty fish
Grass-fed beef
Avocados
Olive oil
Nuts
Seeds
Himalayan salt
Lemon juice
Water
What to Avoid
Sugar
Flour
Refined foods
Alcohol
Hydrogenated fats
Cereal
Pasta
Bread
Soft drinks
Artificial additives
Aubrey Marcus on a high-fat diet
‘If you don’t eat fat, you’re probably fat.’
Aubrey Marcus on cheating & the keto diet
‘Best diet of my life: Keto all day, slow-carb backloading at night. Not gonna lie tho, sometimes the snacks get a little out of hand :)’
Aubrey Marcus on sugar
‘The worst thing you can do in the morning is spike your blood sugar because if you do, an hour later, your blood sugar is gonna crash and you are going to be exhausted right there at the start of your day.’
Aubrey Marcus’s Workout Routine
Weekly Routine
Waste Not, HIIT It
Marcus is too busy to spend hours at the gym. Although he changes his workout based on his fitness goals, he does a high-intensity routine that works his whole body in 20 minutes, max.
Mix It Up
Marcus doesn’t have a routine he would call ‘typical,’ but his two favorite pieces of equipment are the kettlebell and the mace.
A Rebel to the Core
Marcus’ company Onnit specializes in unconventional fitness equipment, such as the Death Star slam ball.
Exercise Style
Aubrey Marcus’ Tabata Routine
Use the Tabata structure of 8 rounds/exercise at a rate of 20 secs work/ 10 secs rest. Max 2 minutes of rest between exercises.
Kettlebell Workout
Kettlebell swing
Kettlebell thruster
Kettlebell halo
Mace Workout
Mace switch squat
Mace 10&2
Aubrey Marcus on efficient workouts
‘Twenty minutes is definitely sufficient.’
Aubrey Marcus on intense exercise
‘A hard workout is like a manual restart of the day.’
Aubrey Marcus on holistic health
‘Nothing works in a vacuum. You have to bring it all together if you want to maximize what’s possible.’
Aubrey Marcus’s Supplements
Probiotics
For healthy digestion and overall health, try Total Gut Health.
Multivitamin
Total Human is better than your average multivitamin.
ATP & Cordyceps Sinensis
For energy and endurance, try Shroom Tech Sport.
Omega-3s
For essential fats that are good for your brain and overall health, try Krill Oil.
MCT Oil
Aubrey Marcus’s Lifestyle
Night Owl
Marcus sleeps from around 1:30-8:30 am. He says he’s given up fighting his body’s natural rhythm and created a routine that works with it instead.
Go the Distance
Marcus’ company Onnit offers a training course called Durability that is dedicated to balancing the body, making it more mobile, flexible and stable to make a body that is faster, stronger and durable.
Learn. Forgive. Move Forward.
Self-explanatory. Also, love. It’s where we came from, and where we’ll go back to.
Journal for the Gold
Just before bed, Marcus writes down his life mission at the top of the page and 3 daily objectives below it. Zero ambiguity makes it easier to remember what and why he is doing what he does.
Marcus on his company, Onnit
‘Onnit is an invitation to live a more inspired life.’
Marcus on living for the day
‘There’s a saying, “Hoka Hey” from the Lakota warrior…The literal meaning is that today is a good day to die. It’s not about leaving things unfinished. Having lived so fully and present that you can look out and say if today is my time, it’s a good day to die.’
Recommended Products
Alpha Brain
Primal Bells
Star Wars slam ball
Steel Mace
Oura ring
Own the Day, Own Your Life
