Get the FREE Flow Fuel Guide here: www.flowstate.com/the-chrononutrition-code Rían here. The research shows that you can rewire your food cravings into work cravings with these three simple food-habit changes. I hope you enjoy the effortless productivity that this flow meal protocol will provide you. *Hello everyone, we are currently experiencing technical issues with our email delivery. We're working to resolve this as soon as possible. Thank you for your patience.
Rian, I have a lot of respect for the work you do on flow, peak performance and lifestyle. In the last 1 year, no kidding, I've doubled my productivity by watching yours and Hamza's videos.
2 kinds of meals: fuel, fuel body n brain for focus n flow rituals, pleasure connection etc flow ahead of food :] chrononutrition timing n food flow meals: fasting ( first days hv intense food cravings n after body knows when u truly hungry) drink 3L, 100-200 caffeine, 300-400 Ltheanine and no food 1:3 coffe to water when to break fast? if u eat meat, flow doesn't stop eat b4 starving lol high flow foods: pay attention to feelings n performance after food :] ( elimination diet cn help to understand what foods r good 4 ur flow) macro intake ( fat carbs protein) micro intake ( whole foods n nutrients) foods to avoid ( intolerant doesnt feel good) GET LEAN is critical for good health n flow ez way: 10k steps a day veggie bowls ( track food to bot go way over) avoid low satiating meals high kcal fasting
I highly suggest that you all get continuous glucose monitor and wear it for a month to see how different foods impact your glucose levels. I wore one for a month and got great insight.
1. 00:00 🕒 Elite performers use chrononutrition to access peak performance, as explained by the co-founder of the Flow Research Collective, emphasizing the importance of separating meals for fuel and pleasure to improve cognitive function and productivity. 1.1 Elite performers use the science of chrononutrition to access states of flow and peak performance, as explained by the co-founder of the Flow Research Collective. 1.2 Surviving a brutal head injury led to a long and slow recovery process, during which the speaker lost their physique and struggled with brain fog and fatigue, but eventually found a way to get better. 1.3 Eating certain foods at school helped the speaker focus better in class. 1.4 Eating heavy, carb-rich meals for lunch can lead to fatigue, brain fog, and a decrease in energy and focus, known as "lunch brain." 1.5 Eating meals for fuel and meals for pleasure separately can improve cognitive function and productivity. 2. 04:04 🕒 Prioritizing flow over food is crucial for peak performance, with insulin and blood sugar levels playing a key role in achieving and maintaining a state of flow. 2.1 Knowledge workers often prioritize cravings and hunger over the flow state, but it is crucial to prioritize flow above food in order to achieve peak performance. 2.2 Insulin and blood sugar levels play a crucial role in achieving and maintaining a state of flow, with too much sugar leading to a crash in energy and focus. 2.3 There may be a physiological sweet spot for flow, where a task's challenge level matches your skill level, leading to full engagement and deep immersion. 3. 06:46 🕒 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being. 3.1 Maintaining steady blood sugar levels is crucial for sustained focus and mental stability, similar to how a car needs steady fuel for top speed. 3.2 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being. 3.3 Differentiate between flow meals and ritual meals, as flow meals are meant to fuel your brain for peak performance, while ritual meals serve other purposes such as enjoyment and connection with others. 3.4 Automate your meals to serve the purpose of keeping your metabolic fitness high and fueling your brain for optimal cognitive function, with ritual meals reserved for special occasions. 4. 10:23 🕒 Intermittent fasting can improve energy, cognitive function, and metabolic health by regulating hunger hormones and insulin, aligning eating times with Circadian rhythms, and maintaining steady energy and focus throughout the day. 4.1 Intermittent fasting can improve energy levels, cognitive function, and put the body and brain in a state of flow. 4.2 Fasting helps balance the hormone ghrelin, leading to less hunger overall and improved mental clarity. 4.3 Fasting can improve mental clarity and metabolic health by regulating hunger hormones and insulin, making food necessary as a day-to-day energy source but not as an hour-to-hour energy source. 4.4 Intermittent fasting for peak performance and flow can be achieved through 24-hour fasts once a week or time-restricted fasting, such as the 16/8 method, which can align eating times with Circadian rhythms and improve sleep and metabolic functions. 4.5 Drink water, caffeine, and alanine with no food in the morning to enter a flow state, and consider food timing for optimal cognitive function throughout the day. 4.6 Eating in alignment with your body's natural energy levels, known as chrononutrition, can help maintain steady energy and focus throughout the day. 5. 17:35 🍽 Choose high flow foods to nourish your brain, experiment with different diets, and use chrononutrition to support serotonin production and track blood sugar for optimal cognitive performance. 5.1 Choose high flow foods that nourish your brain and avoid those that make you feel tired or unfocused to enhance cognitive performance and reach your full potential. 5.2 Experiment with different types of food to find what sustains your flow state and eliminates any hindering factors, such as dairy, sugar, gluten, and histamine. 5.3 Experiment with your diet to find high flow foods for your meals, use chrononutrition to support serotonin production, and track your blood sugar to determine the best ingredients for your meals. 6. 20:40 🕒 Focus on proper nutrition, avoid intolerant foods, and maintain a healthy weight to optimize body function and prevent cognitive decline. 6.1 Biohacking involves focusing on minor details like precise cooking temperatures and pill consumption, while neglecting major factors like sleep, exercise, and nature. 6.2 Focus on the right macro and micro intake, avoid intolerant foods, and use nutrient-dense foods to optimize your body's function and performance. 6.3 Excess weight can negatively impact insulin sensitivity, blood markers, and cognitive function, hindering the ability to achieve and maintain a state of flow. 6.4 Obesity in midlife increases the risk of Dementia, leading to a strict diet and binge eating cycle. 6.5 Unable to exercise due to a head injury, the speaker resorted to extreme dieting and experienced the emotional pain of overeating after making progress. 7. 25:11 🕒 Regular physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health, while tracking caloric intake and eating a consistent amount per meal is key to managing weight. 7.1 Regular moderate physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health without necessarily changing diet, while also creating a conducive mental environment for disciplined food intake. 7.2 Walking after eating improves digestion, increases energy levels, lowers blood sugar, and can lead to a temporary downregulation of the prefrontal cortex, making it easier to get back into a flow state. 7.3 The key to managing weight is to track caloric intake by eating a consistent amount per meal, which prevents overeating and reduces diet-related stress. 8. 27:44 🕒 Narrow your feeding window, eat high volume low calorie foods, and optimize chew time for better satiety and weight management. 8.1 To lose weight, create a calorie deficit by eating high volume, low calorie foods to stabilize blood sugar and prevent energy crashes. 8.2 Optimize chew time for better satiety and energy, leading to fewer calories consumed and a virtuous cycle of eating clean and staying lean. 8.3 Switching from full sugar soda to Coke Zero can lead to rapid weight loss, as the rule is to avoid drinking calories from soda, coffee, and alcohol. 8.4 Narrowing your feeding window to 6 hours a day can help reduce overeating, increase mental clarity, and aid in weight management. 8.5 Our bodies are evolutionarily adapted for flow, and by putting flow before food, we can retain control over our consciousness and leverage productivity, creativity, and accomplishment.
🎯 Key Takeaways for quick navigation: 🍽️ Understanding the distinction between "flow meals" and "ritual meals" is crucial for optimizing cognitive performance. ⏰ Chrononutrition aligns eating patterns with circadian rhythms, optimizing nutrient metabolism and blood sugar levels. 💡 Intermittent fasting can enhance mental clarity and sustain focus by training the body to untether energy from food intake. 🥩 Food timing plays a significant role in sustaining cognitive performance, with lunchtime being a critical period to avoid energy dips. 🌿 Discovering high-flow foods involves subjective experimentation to identify foods that sustain focus without energy dips. 📊 Tracking blood sugar levels through continuous glucose monitoring can help personalize dietary choices for optimal cognitive function. 🔄 Transitioning from flow meals to ritual meals in the evening can support relaxation and serotonin production, aiding in a smooth shift to restful states. 🤔 Avoid nutritional neurosis by focusing on fundamentals and avoiding overcomplication in dietary choices. 🥦 Focus on three pillars of optimal health: macro intake, micro intake, and avoiding intolerant foods. 🍹 Create a "micro bomb" smoothie loaded with nutrient-dense foods to ensure optimal nourishment. 🏃♂️ Incorporate 10,000 steps a day to promote weight loss, cardiovascular health, and mental clarity. 🥗 Opt for high-volume, low-calorie foods like veggies to stabilize blood sugar and prevent overeating. 🚫 Avoid high-calorie, low-satiety foods like sugary drinks to facilitate weight loss. ⏰ Limit your daily feeding window to 6 hours to reduce overeating opportunities and enhance focus. 🧠 Prioritize flow meals within the feeding window to optimize cognitive function and performance. 💡 Choose flow over food to take control of your consciousness and maximize productivity and creativity. Made with HARPA AI
IF i ever eat before 6pm, it always kills my energy levels. Since figuring this out 8 yrs ago its been a game changer. And so much more simple to not have to think about food throughout the day.
I endorse most of what is said here with personal experience. The tradition in the place where I grew up is a lot of walking, and two meals a day, at 10 am and 6 pm.
Oh my god, I did intermittent fasting to lose 80kg. I can’t believe how I’ve done some of these things over the years and to hear you confirm these certain habits I’ve done absolutely brings a tear to my eye! You’re an absolute legend, I am so glad the universe has shown me your channel
@@ganxi3554 this is my personal opinion so I don't know if it'll work for you but just experiment with fasting like he says in the video find out you're chronotype so you can find out the best times for your body to consume energy. You don't have to feel restricted at the end of the day, it's how you feel that's the most important thing. If I was to gain weight I'd be doing the same thing but I'd be on a calorie surplus so I'd eat a bit more each meal
@@ganxi3554 The key is to choose more calorie dense options. plan it out, track it for a bit in terms of the calories and your weight over time to see if you're in a surplus. This will help to gauge the best estimate of your maintenance calories and how much to go over them. It just takes a bit of work to experiment and gather data then optomise for what you enjoy that helps you hit your targets. Will definitely take some work so it depends on how important the goal is to you.
Ramadan Fasting is just over and right now I have energy to keep working out for 2-3 hours and not even feeling tired. 14 hours fasting everyday for 30 days.
@@Chunkieta who said I consumed huge meals before and after? I lost like 5 Kg of weight but instantly gained 8 Kg after in just 2 days and we don't get fat as I am half Asian and Half Pakistani, we consume only organic food and fermented food as well, we run on Ketons rather than Glucose.
@@Chunkieta And if you are western then you might think its impossible because you guys consume processed food that is literally drugs and so much sugar. We only consume like 1 Table spoon of sugar for a day.
TLDR: Chrononutrition, aligning eating patterns with circadian rhythms, and prioritizing flow over food are crucial for achieving peak performance and cognitive function. 1. 00:00 🕒 Elite performers use chrononutrition to access peak performance, as explained by the co-founder of the Flow Research Collective, emphasizing the importance of separating meals for fuel and pleasure to improve cognitive function and productivity. 1.1 Elite performers use the science of chrononutrition to access states of flow and peak performance, as explained by the co-founder of the Flow Research Collective. 1.2 Surviving a brutal head injury led to a long and slow recovery process, during which the speaker lost their physique and struggled with brain fog and fatigue, but eventually found a way to get better. 1.3 Eating certain foods at school helped the speaker focus better in class. 1.4 Eating heavy, carb-rich meals for lunch can lead to fatigue, brain fog, and a decrease in energy and focus, known as "lunch brain." 1.5 Eating meals for fuel and meals for pleasure separately can improve cognitive function and productivity. 2. 04:04 🕒 Prioritizing flow over food is crucial for peak performance, with insulin and blood sugar levels playing a key role in achieving and maintaining a state of flow. 2.1 Knowledge workers often prioritize cravings and hunger over the flow state, but it is crucial to prioritize flow above food in order to achieve peak performance. 2.2 Insulin and blood sugar levels play a crucial role in achieving and maintaining a state of flow, with too much sugar leading to a crash in energy and focus. 2.3 There may be a physiological sweet spot for flow, where a task's challenge level matches your skill level, leading to full engagement and deep immersion. 3. 06:46 🕒 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being. 3.1 Maintaining steady blood sugar levels is crucial for sustained focus and mental stability, similar to how a car needs steady fuel for top speed. 3.2 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being. 3.3 Differentiate between flow meals and ritual meals, as flow meals are meant to fuel your brain for peak performance, while ritual meals serve other purposes such as enjoyment and connection with others. 3.4 Automate your meals to serve the purpose of keeping your metabolic fitness high and fueling your brain for optimal cognitive function, with ritual meals reserved for special occasions. 4. 10:23 🕒 Intermittent fasting can improve energy, cognitive function, and metabolic health by regulating hunger hormones and insulin, aligning eating times with Circadian rhythms, and maintaining steady energy and focus throughout the day. 4.1 Intermittent fasting can improve energy levels, cognitive function, and put the body and brain in a state of flow. 4.2 Fasting helps balance the hormone ghrelin, leading to less hunger overall and improved mental clarity. 4.3 Fasting can improve mental clarity and metabolic health by regulating hunger hormones and insulin, making food necessary as a day-to-day energy source but not as an hour-to-hour energy source. 4.4 Intermittent fasting for peak performance and flow can be achieved through 24-hour fasts once a week or time-restricted fasting, such as the 16/8 method, which can align eating times with Circadian rhythms and improve sleep and metabolic functions. 4.5 Drink water, caffeine, and alanine with no food in the morning to enter a flow state, and consider food timing for optimal cognitive function throughout the day. 4.6 Eating in alignment with your body's natural energy levels, known as chrononutrition, can help maintain steady energy and focus throughout the day. 5. 17:35 🍽 Choose high flow foods to nourish your brain, experiment with different diets, and use chrononutrition to support serotonin production and track blood sugar for optimal cognitive performance. 5.1 Choose high flow foods that nourish your brain and avoid those that make you feel tired or unfocused to enhance cognitive performance and reach your full potential. 5.2 Experiment with different types of food to find what sustains your flow state and eliminates any hindering factors, such as dairy, sugar, gluten, and histamine. 5.3 Experiment with your diet to find high flow foods for your meals, use chrononutrition to support serotonin production, and track your blood sugar to determine the best ingredients for your meals. 6. 20:40 🕒 Focus on proper nutrition, avoid intolerant foods, and maintain a healthy weight to optimize body function and prevent cognitive decline. 6.1 Biohacking involves focusing on minor details like precise cooking temperatures and pill consumption, while neglecting major factors like sleep, exercise, and nature. 6.2 Focus on the right macro and micro intake, avoid intolerant foods, and use nutrient-dense foods to optimize your body's function and performance. 6.3 Excess weight can negatively impact insulin sensitivity, blood markers, and cognitive function, hindering the ability to achieve and maintain a state of flow. 6.4 Obesity in midlife increases the risk of Dementia, leading to a strict diet and binge eating cycle. 6.5 Unable to exercise due to a head injury, the speaker resorted to extreme dieting and experienced the emotional pain of overeating after making progress. 7. 25:11 🕒 Regular physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health, while tracking caloric intake and eating a consistent amount per meal is key to managing weight. 7.1 Regular moderate physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health without necessarily changing diet, while also creating a conducive mental environment for disciplined food intake. 7.2 Walking after eating improves digestion, increases energy levels, lowers blood sugar, and can lead to a temporary downregulation of the prefrontal cortex, making it easier to get back into a flow state. 7.3 The key to managing weight is to track caloric intake by eating a consistent amount per meal, which prevents overeating and reduces diet-related stress. 8. 27:44 🕒 Narrow your feeding window, eat high volume low calorie foods, and optimize chew time for better satiety and weight management. 8.1 To lose weight, create a calorie deficit by eating high volume, low calorie foods to stabilize blood sugar and prevent energy crashes. 8.2 Optimize chew time for better satiety and energy, leading to fewer calories consumed and a virtuous cycle of eating clean and staying lean. 8.3 Switching from full sugar soda to Coke Zero can lead to rapid weight loss, as the rule is to avoid drinking calories from soda, coffee, and alcohol. 8.4 Narrowing your feeding window to 6 hours a day can help reduce overeating, increase mental clarity, and aid in weight management. 8.5 Our bodies are evolutionarily adapted for flow, and by putting flow before food, we can retain control over our consciousness and leverage productivity, creativity, and accomplishment.
I have a question I don’t think you’ve made a video about this yet. Correct me if I’m wrong, but how do you know when your in continuous flow day and in and day out or in a state of contentment? Do is this a difference. Thanks for the videos Rian they are incredibly helpful!
I feel like there are a bunch of supplements and minerals/vitamins that simply boost the performance of any individual and makes their life 3x better. I've seen people having their life changed by taking iron supplements, others by vitamin D, some by vitamin K, taurine, you get the idea. I think we, the general human population, have multiple micronutrient deficiencies. Supplementing with even one will put it above the rest and significantly improve the functions it's associated with, which will clear some space from your subconscious mind and result in increased overall performance. Of course, it's always recommended to get all your nutrition from whole foods, but for people who really struggle with bad sleep, brain fog, or other Physio/psychological problems, just take the supplement you believe is associated the most with your symptoms. You can worry about improving your diet after you feel like a normal human again :)
I've been fasting for 14 weeks, as a result, I have been in the flow state consistently for nearly 200 years. How is that impossible? Simple. Cut out lunch brain.
I will happily take the food (parents are divorced and my mom doesn't live with me, but my father does, so homecooked meals are rare, but I keep being told I should cook for myself because I am an adult, but I haven't moved out of the house or gotten married; I am 21).
As a programmer I am have to be super careful about what I eat for cognition. The absolute best is raw salmon. Kicking seed oils was life changing as was reducing sugar to almost none.
I literally was in flow state while watching your video, You’re kind of person I was looking for on TH-cam I too have a head injury when I was a child and I was confused what happened to my attention, Brain and energy level Thanks a lot, Is there any way to contribute to your channel??
please add time stamps, i want to skip to the part where you explain what to do, and get started right away rather than watching 20 minutes of just the pure information for the context behind it all the time.
As a person with ADHD, I have found what works for me, is oatmeal in the morning. I've eaten eggs, steak, burritos, chicken, cereal, donuts.... The best had always been oatmeal with sugar and cinnamon. I know oats are slow burning, so that could be why, but when I eat anything Else, I get energized then I crash
Everyone is different brother, just avoid the super proceeded stuff with seed oil and mountains of sugar. The rest is completely unique to your own gut biology
I like only those videos which I find are actually useful for me and improves my life and I am telling you I have liked every video of yours which I watched, your content is amazing and very helpful. Keep Up The Good Work !❤❤
I love your channel but one thing that ruins ur videos is ur bluntness towards the actual point of the topic u stretch your videos out a long with repeated wording I think if u want to have the best engagement in your videos be a bit more straight to the point
This information has hit me in my gut. I am pre-diabetic and has been monitoring my glucose levels and working my on my diet, times I eat, fasting, and exercising. I have seen this at work. This video has just had a massive impact on my knowledge and what I have seen in the past 6 months. Thank you! Great information and has answered a ton of questions my team couldn't address. WOW Great Timing!!!!
Just got an question 😮 🙋♂️ Should we drink 3L water and no food etc to mid daylike u said? Isnt that danderous to drink that much etc in such a short period of time
yeah I tend to like not eat until my energy crashes and then I eat something that's too heavy/rich and am defunct after that. or try to sustain energy level on soda but that of course has no nutrients to make anything work. In honor of 4/20 I will try the 4-20 eating-to-fasting hours approach, maybe 6-18 if that's too compressed, and stick to light meals. If I eat a light meal and wait for it to kick in then I'm not hungry whereas if I eat as much as I think I want that's too much
Please mention side effects of l theanine . I tried it and was super slow at work . I did same ratio as mentioned with coffee . Ryan you’re doing great and I love your content . However , please show side effects as this can impact peoples Helath
I struggle so much with this. I was always wishing somebody could explain it to me. Everyday was like playing a lottery, I never knew how my brain would be.
Try cold showering every morning. It gives a really good baseline to have a focused and calm mind. Maybe it's necessary to also do 10 min workout afterwards to get a little warmed up. Or did you fix it with food? Would be interesting to hear 😊
@@torgoron9695 I got through most of it. I was struggling so much because I got stuck in an inauthentic version of myself due to unhealed mental and emotional wounds. Was in a job that was very demanding and paid good money, but was not that what I wanted. I tried to maximise my focus to compensate the fact that I was incredibly unsatisfied that my days were maxed out to sit inside in front of a screen that being my life with no changing perspective. I somewhere stopped my main quest life, because I thought I wouldn’t be good enough and it wouldn’t make enough money to survive and I would become a “starving musician” that can’t pay rent. These were unhealed wounds of my father that he transferred on to me and I got stuck somewhere in programming software for the music industry instead of being in the stage center. After realising that I could adjust my “vision” and worked in events again (not stage center, but stage left for now) - to experience this gives me so much intrinsic motivation that my focus management and sleep are working again. I’m now figuring out the next chapter, but before that I’ll take a little rest.
I tried intermittent fasting and it didn't work in my case. I exercise 6 times a week, 3 times weight training and 3 times running (1-1.5h). I had too few energy because I couldn't consume enough calories throughout the day. Now I eat first meal around 7AM and the last one around 7PM. Total of 4-5 meals each day. What I found the most important is what I eat on my first meal - It has to be something with low carbs, high fat and high protein. Thanks to this finding, now I'm able to sustain my focus for around 4-5h early in the day (5AM-10AM with short break for food). In my case, the real cocoa is the game changer (pure, with high fat, fiber and protein). But to find this, it took me a lot of time. So I truly recommend testing various strategies on yourselves and seeing what works for you - because sometimes it is something different that everyone says.
@@leoceoliveira i mean non-skimmed and unprocessed cocoa (around 50-60g% of fat). I drink it around 7 AM (2h after waking up) with soy milk. In my case, 40-50g of cocoa with 200-250g of so milk
@@mdyblik Nice. I love some chocolate milk as well. I usually prepare it like this, it tastes really great: First I make cashew milk. I buy raw cashews, soak them overnight, discard the water, blend them until smooth. Then I boil the milk with 40 g of 100% dark chocolate, fresh ginger, mint leaves and a small piece of chilli pepper.
These fuel meals should be for your physical and mental health, not just one or the other only. Most people will be fine with Meat, Eggs, Fruit and Diary.
Hii... Rian Sir wonderful and knowledgeable video watched with my mother 👍🏻thankyou for ur efforts Just a suggestion can you pls make a video for students specially who have to sit long hours and about uncontrolled emotions sometimes and how can like students ace themselves for competitive exams... Pls sir it would be a great help to us 👍🏻
I HAVE GONE ALMOST THE SAME WAY WITH LONG COVID. I HAVE TAKEN THE SAME STRATEGY AFTER TRY AND ERROR: EATING GOOD FOOD, SUPPLEMENTS, WALKING , KUNDALINI YOGA FOR A BETTER VENTILATION OF MY LUNGS, EATING LESS, NO BINDGE EATING ANY MORE. I AM REGAINING MY HEALTH AND I LOOSE MY EXTRA WEIGHT. HAVING LONG COVID SPORT WAS NOT POSSIBLE ANY MORE. BUT HAVE BEEN FIGHTING TO GET OUT OF THIS HORRIBLE DISEASE. 😊
1) how can I know how much caffeine is in my coffee specifically? don't different coffee beans have different caffeine levels? I also have espresso shots on my own coffee whenever I drink it, not black. I usually have milk and a bit of sugar. I'm guessing that I should have black coffee and no sugar? I also like the iced coffee better because the hot coffee makes my stomach hurt more, I feel it is more irritated. what if the coffee doesn't allow me to focus? 2) how can I get in flow, assuming I'm adhering to flow meal scheduling, and practice bodybuilding which requires of me to eat ~3-4k calories daily? I see this as a pervasive dichotomy in my life... 3) when can I take my vitamins? can I take them along my coffee and L-Theanine in the morning on the empty stomach while fasting? should I wait till the meals instead?
I noticed that you concluded many of the parts of this video with a summary of the ideas which is very helpful for our retention of the information! Nicely made video!
Intermittent fasting + Keto Diet ( Low carb + High healthy fat + Medium Protein), dropped 50lbs in 30 months. Brain running off ketones, brain fog gone, asthma gone, no afternoon tiredness just 18 hours a day of pure flow. I recommend this diet to anyone, but make sure you do a blood test after a few months to check you are not a rare case of where the diet isn't compatible with your genetics, causing weight gain and total cholesterol increase.
There is always a comment like this in a sea of positive comments on a channel that has managed to build up 250k subscribers. Truly can’t please everyone lol
I agree @vishthemarketer6691 , too much digressing in each of his video. I am pretty sure he will get as many likes for a 15min to-the-point video than 30+ min repetitive ramble. @wells235 there you go… one more “negative” comment from me. But truthfully, that’s the fact abt his video.
Being judgmental person, as society teaches people to be... also decreasesa flow state. People are not disciplined. We need practice empathy, gratitude, and fasting of analytical mind.
PLEASEEE Remove the background music Yeah it helps for people who have less attention span but at least upload a plain raw version video too for people like me who find those effects distracting And as a by product it also helps you get more veiws....?...
00:00 🍽 Eating for optimal brain function involves distinguishing between fuel meals and ritual meals, focusing on fueling your body for energy, focus, and flow during work hours. 05:24 🔄 Blood sugar levels play a crucial role in accessing and sustaining flow state, with insulin regulation being essential for maintaining steady energy levels conducive to flow. 10:37 ⏳ Intermittent fasting can enhance mental clarity and cognitive performance by training the body to utilize fat stores for energy, promoting better blood sugar regulation, and improving metabolic health. 13:09 🌅 Two effective approaches to intermittent fasting are 24-hour fasting once a week and time-restricted fasting, which involves consuming all calories within a specific window each day. 17:30 🕒 Aligning meal times with your chronotype, or natural energy peaks and troughs throughout the day, can optimize energy levels and cognitive performance, reducing the risk of "lunch brain" dips in focus and productivity. 18:12 🍽 Adjust your diet for optimal focus and energy during flow state meals. 19:38 🥩 Identifying high-flow foods tailored to individual preferences and tolerances can sustain cognitive function and flow state, with experimentation and self-tracking being key to finding the optimal diet for peak performance. 20:40 🤯 Avoid nutritional neurosis by focusing on macro and micro intake, and foods that make you feel good. 22:12 🥤 Create a "micro bomb" smoothie for nutrient-dense intake without overthinking. 26:00 🚶♂ Aim for 10,000 steps a day to aid weight loss and maintain cardiovascular health. 27:47 🥗 Opt for high-volume, low-calorie foods like veggies to stabilize blood sugar and promote satiety. 29:12 🔄 Create a virtuous cycle of eating clean, feeling energized, and maintaining lean body mass. 30:05 🕒 Limit your daily feeding window to 6 hours to reduce overeating opportunities and increase mental clarity. 31:45 💡 Prioritize flow over food to take control of your consciousness and enhance productivity and creativity.
Good discussion. I may have subconsciously known this was happening, but without it expressly laid out I have not consistently followed my body's cues.
Intermittent fasting has been implicated in heart problems. I’ve done for too long. Stop recommending it as a daily way of life thing. The occasional extended fast like the 24 hour evening evening to evening evening fast would probably be healthier for your listeners.
Great video! I will definitely try to pay more attention to my meals. This is definitely one of my problematic areas when it comes to achieving flow. I would also like to ask about the insulin dependency you were talking about, because as far as I remember from med school, the brain glucose receptors (GLUT1) shouldn't be insulin-dependent. So, is there another mechanism by which it affects the brain glucose levels?
Get a Garmin watch. It shows clearly when your meal raises stress. I think ultimately it just comes down to overeating. A large meal is a stress and your body prioritises digestion for an hour afterwards. Over nutrition is the main problem of the West.
How do you get a continuous glucose monitor? Here in the US you need a permission slip from your doctor unless you're an influencer apparently. Its absurd.
i like how you changed your editing style, it used to be two fast paced and made for people with short attention spans, kinda like tiktok its far better now and more fitting for the viewers who would watch this kind of content
Get the FREE Flow Fuel Guide here: www.flowstate.com/the-chrononutrition-code
Rían here. The research shows that you can rewire your food cravings into work cravings with these three simple food-habit changes. I hope you enjoy the effortless productivity that this flow meal protocol will provide you.
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Rian, I have a lot of respect for the work you do on flow, peak performance and lifestyle. In the last 1 year, no kidding, I've doubled my productivity by watching yours and Hamza's videos.
2 kinds of meals:
fuel, fuel body n brain for focus n flow
rituals, pleasure connection etc
flow ahead of food :]
chrononutrition
timing n food
flow meals:
fasting ( first days hv intense food cravings n after body knows when u truly hungry)
drink 3L, 100-200 caffeine, 300-400 Ltheanine and no food
1:3 coffe to water
when to break fast?
if u eat meat, flow doesn't stop eat b4 starving lol
high flow foods:
pay attention to feelings n performance after food
:]
( elimination diet cn help to understand what foods r good 4 ur flow)
macro intake ( fat carbs protein)
micro intake ( whole foods n nutrients)
foods to avoid ( intolerant doesnt feel good)
GET LEAN is critical for good health n flow
ez way:
10k steps a day
veggie bowls ( track food to bot go way over)
avoid low satiating meals high kcal
fasting
I highly suggest that you all get continuous glucose monitor and wear it for a month to see how different foods impact your glucose levels. I wore one for a month and got great insight.
Aint no way you commented, huge fan❤😂
1. 00:00 🕒 Elite performers use chrononutrition to access peak performance, as explained by the co-founder of the Flow Research Collective, emphasizing the importance of separating meals for fuel and pleasure to improve cognitive function and productivity.
1.1 Elite performers use the science of chrononutrition to access states of flow and peak performance, as explained by the co-founder of the Flow Research Collective.
1.2 Surviving a brutal head injury led to a long and slow recovery process, during which the speaker lost their physique and struggled with brain fog and fatigue, but eventually found a way to get better.
1.3 Eating certain foods at school helped the speaker focus better in class.
1.4 Eating heavy, carb-rich meals for lunch can lead to fatigue, brain fog, and a decrease in energy and focus, known as "lunch brain."
1.5 Eating meals for fuel and meals for pleasure separately can improve cognitive function and productivity.
2. 04:04 🕒 Prioritizing flow over food is crucial for peak performance, with insulin and blood sugar levels playing a key role in achieving and maintaining a state of flow.
2.1 Knowledge workers often prioritize cravings and hunger over the flow state, but it is crucial to prioritize flow above food in order to achieve peak performance.
2.2 Insulin and blood sugar levels play a crucial role in achieving and maintaining a state of flow, with too much sugar leading to a crash in energy and focus.
2.3 There may be a physiological sweet spot for flow, where a task's challenge level matches your skill level, leading to full engagement and deep immersion.
3. 06:46 🕒 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being.
3.1 Maintaining steady blood sugar levels is crucial for sustained focus and mental stability, similar to how a car needs steady fuel for top speed.
3.2 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being.
3.3 Differentiate between flow meals and ritual meals, as flow meals are meant to fuel your brain for peak performance, while ritual meals serve other purposes such as enjoyment and connection with others.
3.4 Automate your meals to serve the purpose of keeping your metabolic fitness high and fueling your brain for optimal cognitive function, with ritual meals reserved for special occasions.
4. 10:23 🕒 Intermittent fasting can improve energy, cognitive function, and metabolic health by regulating hunger hormones and insulin, aligning eating times with Circadian rhythms, and maintaining steady energy and focus throughout the day.
4.1 Intermittent fasting can improve energy levels, cognitive function, and put the body and brain in a state of flow.
4.2 Fasting helps balance the hormone ghrelin, leading to less hunger overall and improved mental clarity.
4.3 Fasting can improve mental clarity and metabolic health by regulating hunger hormones and insulin, making food necessary as a day-to-day energy source but not as an hour-to-hour energy source.
4.4 Intermittent fasting for peak performance and flow can be achieved through 24-hour fasts once a week or time-restricted fasting, such as the 16/8 method, which can align eating times with Circadian rhythms and improve sleep and metabolic functions.
4.5 Drink water, caffeine, and alanine with no food in the morning to enter a flow state, and consider food timing for optimal cognitive function throughout the day.
4.6 Eating in alignment with your body's natural energy levels, known as chrononutrition, can help maintain steady energy and focus throughout the day.
5. 17:35 🍽 Choose high flow foods to nourish your brain, experiment with different diets, and use chrononutrition to support serotonin production and track blood sugar for optimal cognitive performance.
5.1 Choose high flow foods that nourish your brain and avoid those that make you feel tired or unfocused to enhance cognitive performance and reach your full potential.
5.2 Experiment with different types of food to find what sustains your flow state and eliminates any hindering factors, such as dairy, sugar, gluten, and histamine.
5.3 Experiment with your diet to find high flow foods for your meals, use chrononutrition to support serotonin production, and track your blood sugar to determine the best ingredients for your meals.
6. 20:40 🕒 Focus on proper nutrition, avoid intolerant foods, and maintain a healthy weight to optimize body function and prevent cognitive decline.
6.1 Biohacking involves focusing on minor details like precise cooking temperatures and pill consumption, while neglecting major factors like sleep, exercise, and nature.
6.2 Focus on the right macro and micro intake, avoid intolerant foods, and use nutrient-dense foods to optimize your body's function and performance.
6.3 Excess weight can negatively impact insulin sensitivity, blood markers, and cognitive function, hindering the ability to achieve and maintain a state of flow.
6.4 Obesity in midlife increases the risk of Dementia, leading to a strict diet and binge eating cycle.
6.5 Unable to exercise due to a head injury, the speaker resorted to extreme dieting and experienced the emotional pain of overeating after making progress.
7. 25:11 🕒 Regular physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health, while tracking caloric intake and eating a consistent amount per meal is key to managing weight.
7.1 Regular moderate physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health without necessarily changing diet, while also creating a conducive mental environment for disciplined food intake.
7.2 Walking after eating improves digestion, increases energy levels, lowers blood sugar, and can lead to a temporary downregulation of the prefrontal cortex, making it easier to get back into a flow state.
7.3 The key to managing weight is to track caloric intake by eating a consistent amount per meal, which prevents overeating and reduces diet-related stress.
8. 27:44 🕒 Narrow your feeding window, eat high volume low calorie foods, and optimize chew time for better satiety and weight management.
8.1 To lose weight, create a calorie deficit by eating high volume, low calorie foods to stabilize blood sugar and prevent energy crashes.
8.2 Optimize chew time for better satiety and energy, leading to fewer calories consumed and a virtuous cycle of eating clean and staying lean.
8.3 Switching from full sugar soda to Coke Zero can lead to rapid weight loss, as the rule is to avoid drinking calories from soda, coffee, and alcohol.
8.4 Narrowing your feeding window to 6 hours a day can help reduce overeating, increase mental clarity, and aid in weight management.
8.5 Our bodies are evolutionarily adapted for flow, and by putting flow before food, we can retain control over our consciousness and leverage productivity, creativity, and accomplishment.
🎯 Key Takeaways for quick navigation:
🍽️ Understanding the distinction between "flow meals" and "ritual meals" is crucial for optimizing cognitive performance.
⏰ Chrononutrition aligns eating patterns with circadian rhythms, optimizing nutrient metabolism and blood sugar levels.
💡 Intermittent fasting can enhance mental clarity and sustain focus by training the body to untether energy from food intake.
🥩 Food timing plays a significant role in sustaining cognitive performance, with lunchtime being a critical period to avoid energy dips.
🌿 Discovering high-flow foods involves subjective experimentation to identify foods that sustain focus without energy dips.
📊 Tracking blood sugar levels through continuous glucose monitoring can help personalize dietary choices for optimal cognitive function.
🔄 Transitioning from flow meals to ritual meals in the evening can support relaxation and serotonin production, aiding in a smooth shift to restful states.
🤔 Avoid nutritional neurosis by focusing on fundamentals and avoiding overcomplication in dietary choices.
🥦 Focus on three pillars of optimal health: macro intake, micro intake, and avoiding intolerant foods.
🍹 Create a "micro bomb" smoothie loaded with nutrient-dense foods to ensure optimal nourishment.
🏃♂️ Incorporate 10,000 steps a day to promote weight loss, cardiovascular health, and mental clarity.
🥗 Opt for high-volume, low-calorie foods like veggies to stabilize blood sugar and prevent overeating.
🚫 Avoid high-calorie, low-satiety foods like sugary drinks to facilitate weight loss.
⏰ Limit your daily feeding window to 6 hours to reduce overeating opportunities and enhance focus.
🧠 Prioritize flow meals within the feeding window to optimize cognitive function and performance.
💡 Choose flow over food to take control of your consciousness and maximize productivity and creativity.
Made with HARPA AI
I feel healthier just listening to the wealth of knowledge delivered in "bites" of info 🤗🇿🇦 Very inspiring, thank you for sharing 😊
IF i ever eat before 6pm, it always kills my energy levels. Since figuring this out 8 yrs ago its been a game changer. And so much more simple to not have to think about food throughout the day.
Epic, ty
I endorse most of what is said here with personal experience. The tradition in the place where I grew up is a lot of walking, and two meals a day, at 10 am and 6 pm.
Oh my god, I did intermittent fasting to lose 80kg. I can’t believe how I’ve done some of these things over the years and to hear you confirm these certain habits I’ve done absolutely brings a tear to my eye! You’re an absolute legend, I am so glad the universe has shown me your channel
Thank you so much for sharing your journey with me! I'm thrilled to hear that my content has resonated with you.
@@riandoris what happens if i wanna gain weight? how can I do this, it's very dificult to eat that food only in the dinner
@@ganxi3554 this is my personal opinion so I don't know if it'll work for you but just experiment with fasting like he says in the video find out you're chronotype so you can find out the best times for your body to consume energy. You don't have to feel restricted at the end of the day, it's how you feel that's the most important thing. If I was to gain weight I'd be doing the same thing but I'd be on a calorie surplus so I'd eat a bit more each meal
@@ganxi3554 The key is to choose more calorie dense options. plan it out, track it for a bit in terms of the calories and your weight over time to see if you're in a surplus. This will help to gauge the best estimate of your maintenance calories and how much to go over them. It just takes a bit of work to experiment and gather data then optomise for what you enjoy that helps you hit your targets. Will definitely take some work so it depends on how important the goal is to you.
I am so happy that I found this channel
Carnivore is the best thing I've ever done for both my productivity and overall health.
Ramadan Fasting is just over and right now I have energy to keep working out for 2-3 hours and not even feeling tired. 14 hours fasting everyday for 30 days.
timeboxing with huge meals before and after is not fasting just like intermittent fasting is not fasting
@@Chunkieta who said I consumed huge meals before and after? I lost like 5 Kg of weight but instantly gained 8 Kg after in just 2 days and we don't get fat as I am half Asian and Half Pakistani, we consume only organic food and fermented food as well, we run on Ketons rather than Glucose.
@@Chunkieta And if you are western then you might think its impossible because you guys consume processed food that is literally drugs and so much sugar. We only consume like 1 Table spoon of sugar for a day.
I fasted ramdan but my energy didn't change maybe because I'm skinny
@@Chunkietayes it is dumdum
TLDR: Chrononutrition, aligning eating patterns with circadian rhythms, and prioritizing flow over food are crucial for achieving peak performance and cognitive function.
1. 00:00 🕒 Elite performers use chrononutrition to access peak performance, as explained by the co-founder of the Flow Research Collective, emphasizing the importance of separating meals for fuel and pleasure to improve cognitive function and productivity.
1.1 Elite performers use the science of chrononutrition to access states of flow and peak performance, as explained by the co-founder of the Flow Research Collective.
1.2 Surviving a brutal head injury led to a long and slow recovery process, during which the speaker lost their physique and struggled with brain fog and fatigue, but eventually found a way to get better.
1.3 Eating certain foods at school helped the speaker focus better in class.
1.4 Eating heavy, carb-rich meals for lunch can lead to fatigue, brain fog, and a decrease in energy and focus, known as "lunch brain."
1.5 Eating meals for fuel and meals for pleasure separately can improve cognitive function and productivity.
2. 04:04 🕒 Prioritizing flow over food is crucial for peak performance, with insulin and blood sugar levels playing a key role in achieving and maintaining a state of flow.
2.1 Knowledge workers often prioritize cravings and hunger over the flow state, but it is crucial to prioritize flow above food in order to achieve peak performance.
2.2 Insulin and blood sugar levels play a crucial role in achieving and maintaining a state of flow, with too much sugar leading to a crash in energy and focus.
2.3 There may be a physiological sweet spot for flow, where a task's challenge level matches your skill level, leading to full engagement and deep immersion.
3. 06:46 🕒 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being.
3.1 Maintaining steady blood sugar levels is crucial for sustained focus and mental stability, similar to how a car needs steady fuel for top speed.
3.2 Aligning eating patterns with circadian rhythms through chrononutrition can optimize metabolism, improve blood sugar levels, and enhance focus and performance, leading to increased energy and overall well-being.
3.3 Differentiate between flow meals and ritual meals, as flow meals are meant to fuel your brain for peak performance, while ritual meals serve other purposes such as enjoyment and connection with others.
3.4 Automate your meals to serve the purpose of keeping your metabolic fitness high and fueling your brain for optimal cognitive function, with ritual meals reserved for special occasions.
4. 10:23 🕒 Intermittent fasting can improve energy, cognitive function, and metabolic health by regulating hunger hormones and insulin, aligning eating times with Circadian rhythms, and maintaining steady energy and focus throughout the day.
4.1 Intermittent fasting can improve energy levels, cognitive function, and put the body and brain in a state of flow.
4.2 Fasting helps balance the hormone ghrelin, leading to less hunger overall and improved mental clarity.
4.3 Fasting can improve mental clarity and metabolic health by regulating hunger hormones and insulin, making food necessary as a day-to-day energy source but not as an hour-to-hour energy source.
4.4 Intermittent fasting for peak performance and flow can be achieved through 24-hour fasts once a week or time-restricted fasting, such as the 16/8 method, which can align eating times with Circadian rhythms and improve sleep and metabolic functions.
4.5 Drink water, caffeine, and alanine with no food in the morning to enter a flow state, and consider food timing for optimal cognitive function throughout the day.
4.6 Eating in alignment with your body's natural energy levels, known as chrononutrition, can help maintain steady energy and focus throughout the day.
5. 17:35 🍽 Choose high flow foods to nourish your brain, experiment with different diets, and use chrononutrition to support serotonin production and track blood sugar for optimal cognitive performance.
5.1 Choose high flow foods that nourish your brain and avoid those that make you feel tired or unfocused to enhance cognitive performance and reach your full potential.
5.2 Experiment with different types of food to find what sustains your flow state and eliminates any hindering factors, such as dairy, sugar, gluten, and histamine.
5.3 Experiment with your diet to find high flow foods for your meals, use chrononutrition to support serotonin production, and track your blood sugar to determine the best ingredients for your meals.
6. 20:40 🕒 Focus on proper nutrition, avoid intolerant foods, and maintain a healthy weight to optimize body function and prevent cognitive decline.
6.1 Biohacking involves focusing on minor details like precise cooking temperatures and pill consumption, while neglecting major factors like sleep, exercise, and nature.
6.2 Focus on the right macro and micro intake, avoid intolerant foods, and use nutrient-dense foods to optimize your body's function and performance.
6.3 Excess weight can negatively impact insulin sensitivity, blood markers, and cognitive function, hindering the ability to achieve and maintain a state of flow.
6.4 Obesity in midlife increases the risk of Dementia, leading to a strict diet and binge eating cycle.
6.5 Unable to exercise due to a head injury, the speaker resorted to extreme dieting and experienced the emotional pain of overeating after making progress.
7. 25:11 🕒 Regular physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health, while tracking caloric intake and eating a consistent amount per meal is key to managing weight.
7.1 Regular moderate physical activity like walking 10,000 steps a day can lead to weight loss and improved cardiovascular health without necessarily changing diet, while also creating a conducive mental environment for disciplined food intake.
7.2 Walking after eating improves digestion, increases energy levels, lowers blood sugar, and can lead to a temporary downregulation of the prefrontal cortex, making it easier to get back into a flow state.
7.3 The key to managing weight is to track caloric intake by eating a consistent amount per meal, which prevents overeating and reduces diet-related stress.
8. 27:44 🕒 Narrow your feeding window, eat high volume low calorie foods, and optimize chew time for better satiety and weight management.
8.1 To lose weight, create a calorie deficit by eating high volume, low calorie foods to stabilize blood sugar and prevent energy crashes.
8.2 Optimize chew time for better satiety and energy, leading to fewer calories consumed and a virtuous cycle of eating clean and staying lean.
8.3 Switching from full sugar soda to Coke Zero can lead to rapid weight loss, as the rule is to avoid drinking calories from soda, coffee, and alcohol.
8.4 Narrowing your feeding window to 6 hours a day can help reduce overeating, increase mental clarity, and aid in weight management.
8.5 Our bodies are evolutionarily adapted for flow, and by putting flow before food, we can retain control over our consciousness and leverage productivity, creativity, and accomplishment.
dang! what a chad I was doing the same thing on a drive but this is far more elaborate. Thanks!
@@Alex-ns6hj Use Eightify is google extension u only pay 8 dollars a month
I have a question I don’t think you’ve made a video about this yet. Correct me if I’m wrong, but how do you know when your in continuous flow day and in and day out or in a state of contentment? Do is this a difference. Thanks for the videos Rian they are incredibly helpful!
I’ve been adding l-theanine, creatine and taurine to my morning coffee for a few years now, I swear by it.
I feel like there are a bunch of supplements and minerals/vitamins that simply boost the performance of any individual and makes their life 3x better. I've seen people having their life changed by taking iron supplements, others by vitamin D, some by vitamin K, taurine, you get the idea.
I think we, the general human population, have multiple micronutrient deficiencies. Supplementing with even one will put it above the rest and significantly improve the functions it's associated with, which will clear some space from your subconscious mind and result in increased overall performance.
Of course, it's always recommended to get all your nutrition from whole foods, but for people who really struggle with bad sleep, brain fog, or other Physio/psychological problems, just take the supplement you believe is associated the most with your symptoms. You can worry about improving your diet after you feel like a normal human again :)
I've been fasting for 14 weeks, as a result, I have been in the flow state consistently for nearly 200 years.
How is that impossible? Simple. Cut out lunch brain.
“A narrow eating window limits constant food-related decisions freeing up cognitive resources…” **cries in motherhood**
I will happily take the food (parents are divorced and my mom doesn't live with me, but my father does, so homecooked meals are rare, but I keep being told I should cook for myself because I am an adult, but I haven't moved out of the house or gotten married; I am 21).
As a programmer I am have to be super careful about what I eat for cognition. The absolute best is raw salmon.
Kicking seed oils was life changing as was reducing sugar to almost none.
@@ShelterDogs lol wut? Maybe fish that have mercury
@@bryjbryI wouldn't eat raw fish. But salmon is brain food.
Flow is edge cutting elite technique i really experienced that after looking your recent flow video. Extremely powerful ✔️✔️
I literally was in flow state while watching your video, You’re kind of person I was looking for on TH-cam
I too have a head injury when I was a child and I was confused what happened to my attention, Brain and energy level
Thanks a lot, Is there any way to contribute to your channel??
Thank you Rian 🙏❤️🔥
Fortify yourself with moderation, as it is an impenetrable fortress, said Epictetus.
please add time stamps, i want to skip to the part where you explain what to do, and get started right away rather than watching 20 minutes of just the pure information for the context behind it all the time.
Rian- very much enjoying your videos!
Glad you like them and thanks for the support on the channel!
As a person with ADHD, I have found what works for me, is oatmeal in the morning. I've eaten eggs, steak, burritos, chicken, cereal, donuts.... The best had always been oatmeal with sugar and cinnamon. I know oats are slow burning, so that could be why, but when I eat anything Else, I get energized then I crash
Everyone is different brother, just avoid the super proceeded stuff with seed oil and mountains of sugar. The rest is completely unique to your own gut biology
I like only those videos which I find are actually useful for me and improves my life and I am telling you I have liked every video of yours which I watched, your content is amazing and very helpful. Keep Up The Good Work !❤❤
Thanks for watching and supporting the channel!
Hello Rían. Can you make a video on how to make habits stick?
I love your channel but one thing that ruins ur videos is ur bluntness towards the actual point of the topic u stretch your videos out a long with repeated wording I think if u want to have the best engagement in your videos be a bit more straight to the point
This information has hit me in my gut. I am pre-diabetic and has been monitoring my glucose levels and working my on my diet, times I eat, fasting, and exercising. I have seen this at work. This video has just had a massive impact on my knowledge and what I have seen in the past 6 months. Thank you! Great information and has answered a ton of questions my team couldn't address. WOW Great Timing!!!!
Your hair looks great
Just got an question 😮 🙋♂️ Should we drink 3L water and no food etc to mid daylike u said? Isnt that danderous to drink that much etc in such a short period of time
yeah I tend to like not eat until my energy crashes and then I eat something that's too heavy/rich and am defunct after that. or try to sustain energy level on soda but that of course has no nutrients to make anything work. In honor of 4/20 I will try the 4-20 eating-to-fasting hours approach, maybe 6-18 if that's too compressed, and stick to light meals. If I eat a light meal and wait for it to kick in then I'm not hungry whereas if I eat as much as I think I want that's too much
When you want to record a video before a bike ride
Please mention side effects of l theanine . I tried it and was super slow at work . I did same ratio as mentioned with coffee . Ryan you’re doing great and I love your content . However , please show side effects as this can impact peoples Helath
I struggle so much with this. I was always wishing somebody could explain it to me. Everyday was like playing a lottery, I never knew how my brain would be.
Try cold showering every morning. It gives a really good baseline to have a focused and calm mind. Maybe it's necessary to also do 10 min workout afterwards to get a little warmed up.
Or did you fix it with food? Would be interesting to hear 😊
@@torgoron9695 I got through most of it. I was struggling so much because I got stuck in an inauthentic version of myself due to unhealed mental and emotional wounds.
Was in a job that was very demanding and paid good money, but was not that what I wanted. I tried to maximise my focus to compensate the fact that I was incredibly unsatisfied that my days were maxed out to sit inside in front of a screen that being my life with no changing perspective.
I somewhere stopped my main quest life, because I thought I wouldn’t be good enough and it wouldn’t make enough money to survive and I would become a “starving musician” that can’t pay rent.
These were unhealed wounds of my father that he transferred on to me and I got stuck somewhere in programming software for the music industry instead of being in the stage center.
After realising that I could adjust my “vision” and worked in events again (not stage center, but stage left for now) - to experience this gives me so much intrinsic motivation that my focus management and sleep are working again.
I’m now figuring out the next chapter, but before that I’ll take a little rest.
I tried intermittent fasting and it didn't work in my case. I exercise 6 times a week, 3 times weight training and 3 times running (1-1.5h). I had too few energy because I couldn't consume enough calories throughout the day. Now I eat first meal around 7AM and the last one around 7PM. Total of 4-5 meals each day. What I found the most important is what I eat on my first meal - It has to be something with low carbs, high fat and high protein. Thanks to this finding, now I'm able to sustain my focus for around 4-5h early in the day (5AM-10AM with short break for food). In my case, the real cocoa is the game changer (pure, with high fat, fiber and protein). But to find this, it took me a lot of time. So I truly recommend testing various strategies on yourselves and seeing what works for you - because sometimes it is something different that everyone says.
What do you mean by the real cocoa? I eat 100% dark chocolate.
Also, when do you have it and with what?
@@leoceoliveira i mean non-skimmed and unprocessed cocoa (around 50-60g% of fat). I drink it around 7 AM (2h after waking up) with soy milk. In my case, 40-50g of cocoa with 200-250g of so milk
@@mdyblik Nice. I love some chocolate milk as well.
I usually prepare it like this, it tastes really great:
First I make cashew milk. I buy raw cashews, soak them overnight, discard the water, blend them until smooth.
Then I boil the milk with 40 g of 100% dark chocolate, fresh ginger, mint leaves and a small piece of chilli pepper.
@@leoceoliveira sounds tasty, thanks for sharing:)
These fuel meals should be for your physical and mental health, not just one or the other only.
Most people will be fine with Meat, Eggs, Fruit and Diary.
Great info and good editing, engaging. The quick graphs and stories make these concepts easy to understand.
Your channel is a blessing ❤
You improved my life thank you rian
Hii... Rian Sir wonderful and knowledgeable video watched with my mother 👍🏻thankyou for ur efforts Just a suggestion can you pls make a video for students specially who have to sit long hours and about uncontrolled emotions sometimes and how can like students ace themselves for competitive exams...
Pls sir it would be a great help to us 👍🏻
I HAVE GONE ALMOST THE SAME WAY WITH LONG COVID. I HAVE TAKEN THE SAME STRATEGY AFTER TRY AND ERROR: EATING GOOD FOOD, SUPPLEMENTS, WALKING , KUNDALINI YOGA FOR A BETTER VENTILATION OF MY LUNGS, EATING LESS, NO BINDGE EATING ANY MORE. I AM REGAINING MY HEALTH AND I LOOSE MY EXTRA WEIGHT. HAVING LONG COVID SPORT WAS NOT POSSIBLE ANY MORE. BUT HAVE BEEN FIGHTING TO GET OUT OF THIS HORRIBLE DISEASE. 😊
thankyou the advice ive been looking for a long time but is it optimal to fast if im competing on a physically demanding act like weightlifting
1) how can I know how much caffeine is in my coffee specifically? don't different coffee beans have different caffeine levels? I also have espresso shots on my own coffee whenever I drink it, not black. I usually have milk and a bit of sugar. I'm guessing that I should have black coffee and no sugar? I also like the iced coffee better because the hot coffee makes my stomach hurt more, I feel it is more irritated. what if the coffee doesn't allow me to focus?
2) how can I get in flow, assuming I'm adhering to flow meal scheduling, and practice bodybuilding which requires of me to eat ~3-4k calories daily? I see this as a pervasive dichotomy in my life...
3) when can I take my vitamins? can I take them along my coffee and L-Theanine in the morning on the empty stomach while fasting? should I wait till the meals instead?
I've been following you for a while. Stellar work. I'm just finding out about your younger years. Incredible journey, my friend. Thank you!
I noticed that you concluded many of the parts of this video with a summary of the ideas which is very helpful for our retention of the information! Nicely made video!
This video deserves way more views because proper nutrition is fundamental to access flow.
yes, toooo much fluff. please shorter
I disagree. You’re just not his audience
2nd comment pls pin❤❤
No way, your brother is Caelan Doris?
Intermittent fasting + Keto Diet ( Low carb + High healthy fat + Medium Protein), dropped 50lbs in 30 months. Brain running off ketones, brain fog gone, asthma gone, no afternoon tiredness just 18 hours a day of pure flow. I recommend this diet to anyone, but make sure you do a blood test after a few months to check you are not a rare case of where the diet isn't compatible with your genetics, causing weight gain and total cholesterol increase.
Well said
TLDR: Fast (intermittent and full day every now and then) and don't eat sh*t.
Consuming caffeine in a fastet state cause acidity problems, what can be done for it???
You must be a riot at parties.
How are you supposed to get in to flow state when you have to pee every 15 minutes drinking 3 liters of watee
Christian Orthodox fasting is perfect.
There is TOO MUCH fluff in your videos. Getting to everything but the point
There is always a comment like this in a sea of positive comments on a channel that has managed to build up 250k subscribers. Truly can’t please everyone lol
I agree @vishthemarketer6691 , too much digressing in each of his video. I am pretty sure he will get as many likes for a 15min to-the-point video than 30+ min repetitive ramble.
@wells235 there you go… one more “negative” comment from me. But truthfully, that’s the fact abt his video.
You see fluff, I see context and storytelling
True
That's by design, a youtube, buy my ebook and online course, grifter....
This had to come out AFTER a fasting month😂
Can’t wait for your book
Being judgmental person, as society teaches people to be...
also decreasesa flow state.
People are not disciplined.
We need practice empathy, gratitude,
and fasting of analytical mind.
PLEASEEE
Remove the background music
Yeah it helps for people who have less attention span but at least upload a plain raw version video too for people like me who find those effects distracting
And as a by product it also helps you get more veiws....?...
They would need to make a second channel as it would mess with their metrics.
00:00 🍽 Eating for optimal brain function involves distinguishing between fuel meals and ritual meals, focusing on fueling your body for energy, focus, and flow during work hours.
05:24 🔄 Blood sugar levels play a crucial role in accessing and sustaining flow state, with insulin regulation being essential for maintaining steady energy levels conducive to flow.
10:37 ⏳ Intermittent fasting can enhance mental clarity and cognitive performance by training the body to utilize fat stores for energy, promoting better blood sugar regulation, and improving metabolic health.
13:09 🌅 Two effective approaches to intermittent fasting are 24-hour fasting once a week and time-restricted fasting, which involves consuming all calories within a specific window each day.
17:30 🕒 Aligning meal times with your chronotype, or natural energy peaks and troughs throughout the day, can optimize energy levels and cognitive performance, reducing the risk of "lunch brain" dips in focus and productivity.
18:12 🍽 Adjust your diet for optimal focus and energy during flow state meals.
19:38 🥩 Identifying high-flow foods tailored to individual preferences and tolerances can sustain cognitive function and flow state, with experimentation and self-tracking being key to finding the optimal diet for peak performance.
20:40 🤯 Avoid nutritional neurosis by focusing on macro and micro intake, and foods that make you feel good.
22:12 🥤 Create a "micro bomb" smoothie for nutrient-dense intake without overthinking.
26:00 🚶♂ Aim for 10,000 steps a day to aid weight loss and maintain cardiovascular health.
27:47 🥗 Opt for high-volume, low-calorie foods like veggies to stabilize blood sugar and promote satiety.
29:12 🔄 Create a virtuous cycle of eating clean, feeling energized, and maintaining lean body mass.
30:05 🕒 Limit your daily feeding window to 6 hours to reduce overeating opportunities and increase mental clarity.
31:45 💡 Prioritize flow over food to take control of your consciousness and enhance productivity and creativity.
thank you for another upload, have a good day :]
Thanks for watching! Rooting for you.
Good discussion. I may have subconsciously known this was happening, but without it expressly laid out I have not consistently followed my body's cues.
Intermittent fasting has been implicated in heart problems. I’ve done for too long. Stop recommending it as a daily way of life thing. The occasional extended fast like the 24 hour evening evening to evening evening fast would probably be healthier for your listeners.
Great video! I will definitely try to pay more attention to my meals. This is definitely one of my problematic areas when it comes to achieving flow. I would also like to ask about the insulin dependency you were talking about, because as far as I remember from med school, the brain glucose receptors (GLUT1) shouldn't be insulin-dependent. So, is there another mechanism by which it affects the brain glucose levels?
Get a Garmin watch. It shows clearly when your meal raises stress. I think ultimately it just comes down to overeating. A large meal is a stress and your body prioritises digestion for an hour afterwards. Over nutrition is the main problem of the West.
Eating the same meal everyday is really bad advice. It severely reduces your variety of gut microbiome, which also affects your brain
What about for women?
There’s a TED Talk called something like “Your Menstrual Cycle is Your Superpower.” She has awesome advice for nutrition.
So true. On my most productive days on PC, I noticed that barely I eat at all.
Bruv this is my fav channel on TH-cam
How do you get a continuous glucose monitor? Here in the US you need a permission slip from your doctor unless you're an influencer apparently. Its absurd.
i like how you changed your editing style, it used to be two fast paced and made for people with short attention spans, kinda like tiktok
its far better now and more fitting for the viewers who would watch this kind of content
me: no carbs nor dairy till dinner. one meal only per day has those two.
Professional yapper
Yeah your tiktok dropshipping is the real shit.
5th comment 😚
Were you in flow when you commented?
@riandoris hey please also upload a raw version of the video for people who don't like the effects and bg music 😅
he had me until he said avoid oxalate rich foods like berries/cacao LOL they dont have as much oxalate and benefits are more dominant
Great work :)
I have been doing this kind of 'flow meal' practice for around 10 years now 🙏🏼❤️✨️👏🏼
1 hour vids next.
Does being skinny and not eating enough calories leads to being unable to focus/kinda stupid??
what body fat % counts as starting to impede flow state? As in what is too high in your opinion? 18?20?
Noo. Please don't change the editing styleee please.
First comment
Am I the only one who noticed his clothes charged 😂
rian, do binaural beats help me enter the flow state
Took way to long to get to the point
What should I do when I burnout
Great information to know, thank you for the guide!
Yapping 101
Aa- Yes, Now is see why i "feel smart" when fasting alternation day a day
love the content hated the overedited video
I take a can of cod liver a week , that's makes me awesome.
Gold content !! Thanks for sharing 🌟
So interesting and useful. Thank you
This channel of absolute gold
I don't really crash after eating lots of carbs. Even if I eat 400ml of ice cream.
Difference is small.
If you are lean and fit sugar is just fine.
@@stargazerbird Yeah i'm very lean and quite muscular.
It probably helps.
good content!
I appreciate you.
3-5 apples for lunch... is his name Johnny?
These videos are truly incredible. Thank you for sharing this knowledge with us.
So nice of you to say! I appreciate the support on the channel!
Should have just eaten the broccoli raw much easier and better for you lol
Can I drink water during intermediate fast?
Yes.