0:00 ever noticed how some days you're unstoppable at work while other days you can barely keep your eyes open after lunch well here's how Elite performers use science of chronon nutrition to outperform the competition now R co-founder COO of the flow research Collective we've craned everyone from Audi entra to the US Air Force to use neuroscience-based principles to access states of flow and profound Peak Performance that will during my teen years in Ireland I was an athlete surfing for hours a day and was poised for a rugby career like my little brother who ended up competing in the Rugby World Cup then one summer in Croatia on holidays with my family I somersaulted off the bottom of a 100t vertical water slide and collided head first into concrete my brain and spine absorbed the impact cushioning me just enough to keep my neck from snapping I survived but incurred a brutal head
0:46 injury my teen years evaporated in a blur of brain fog and bed bound fatigue my days were defined by the miserable 3 FS Facebook scrolling food binging and watching reruns of the TV show Friends during the long and slow arduous recovery process I lost my physique and became increasingly frustrated at the state of my body and brain in particular exercising wasn't an option at all because anytime I did it it would re-trigger the head injury symptoms brain fog blurred vision crippling fatigue and depression and I was examined by dozens of doctors and Specialists all weighing in with their unique approach to help me get better now thankfully I finally got better from my bedbound state and was at least able to go back to school then I started noticing once back at school this
1:32 correlation between what I ate at the cafeteria and my ability to laser focus through my classes afterwards at my school we had a Catholic tradition called fish Fridays fried piece of card with a monstrous amount of mashed potatoes followed by a Friday treat usually madira cake and ice cream and for whatever reason on days when I ate meals like this my head would fall through the desk with fatigue and brain fog in my next class and I'm sure you can relate you know those days when you're working away but by noon Cravings know at you you go to the fridge and think screw it and decide to eat the leftover Thai food from the night before and then bam your focus crumbles energy plummets and mood flat lines well this cycle of Cravings consumption and descent into Lethy is known as lunch brain it's the ultimate momentum killer
2:19 now I started to see lunch brain as just part of The Business of Being Human then one day I arrived late to the cafeteria for lunch and almost all the food was gone except for a portion of the steak that was being served so I ate that went back to class and boom my cognition was dramatically clearer and more optimal through the remainder of the day at school now a weeks later as part of the dozens of Specialists I was seeing I had an appointment with a nutritionist this was a guy who was absolutely convinced food was medicine and that he could cure the remaining head injury symptoms through diet alone unfortunately this didn't happen the debilitating symptoms did last for years after but this nutritionist taught me something that has lasted to this this day which is that ideally you have two kinds of meals in life meals that you eat for fuel and
3:06 meals that you eat as part of some kind of ritual the first type of meal has one goal to fuel your body and brain for energy focus and Flow State with Flow State being that state of deep absorption and immersion in the task at hand where you're in the zone where cognition and creativity are at their Peak where we're fully absorbed in the task and we're able to produce our best work the second type of meal suited for rituals can have many from the pure pleasure of delicious food celebration belonging connection with others Etc now thinking back to what I was experiencing at school I thought wait a second I was eating a ritual meal in the middle of the day when all I needed was fuel for focus and flow after this nutritionist explained these two types of meals I realized that I had been mashing them together in an unhealthy blend almost every bit of food I ate was for the
3:51 pleasure that it gave me since it was helping me to cope with the head injury the problem was it was blocking me from flow I realized then that it's easy to think you can't get into flow because you're tired or don't have discipline or didn't get enough sleep but the real problem here is there's a fundamental inconsistency that we see over and over again most knowledge workers claim the value focus and creativity and yet they act like dopamine Glutton they put craving hunger and bedom ahead of Flow State the reality is that you can get everything else right when it comes to flow pronus you can have your phone off have your calendar cleared and be poised to focus for hours on end but then despite all of this preparation multiple times per day we unintentionally block flow through the simple Act of eating and this problem is particularly bad because by default based on Evolution and the environment we live in our bodies and brains will put food before
4:39 flow they will put calories ahead of optimal cognition you can count on this our brains are wired to prioritize immediate survival needs like finding food but modern Foods hijack this ancient survival Instinct spiking dopamine and drowning out the quieter rewards of deep focus and this mismatch between our ancient wiring and modern environment means you have to actively get biology to work for you instead of against you and this is the way of the workplace Olympian who puts flow ahead of food the workplace Olympian knows that their tendency to access flow and focus for hours on end with consistent energy is massively dependent on feeding patterns now what's the link between Peak Performance and food and why is it so important to prioritize flow above food well it's simple and you've no doubt heard of before insulin it turns out your blood sugar has a surprising
5:24 amount to do with getting into Flow State and with staying there imagine your brain operates like a high performance sport car in a race flow state is when it's zooming at full speed perfectly navigating every turn the fuel for this race car is glucose the sugar derived from food insulin is like your pit crew ensuring fuel gets to your brain in just the right amount after you eat insulin swings into action it helps get sugar out of your blood and into your cells where it's used for energy you need that sugar for Sharp Focus which is exactly what flow requires but here's the catch too much sugar floods your system with insulin this happens because a sudden spike in your blood sugar triggers a corrective response your body wants to maintain proper balance the pancreas goes into overdrive releasing a surge of insulin to push that excess sugar out of your blood and into cells but this overcorrection can
6:10 cause your blood sugar to crash just as quickly your blood sugar crashes your engine sputters and suddenly you're out of fuel flow gets compromised and now you're just foggy and tired there isn't research to confirm this empirically yet but our hypothesis is this just as there's a psychological sweet spot for flow there may also be a physiological one psychologist Mii chamii discovered the flow Channel where a tasks challenge level perfectly matches your skill level and this leads to full engagement deep immersion and ultimately flow stick if the task is too easy you'll get bored too difficult and you'll become anxious we believe there could be a similar channel for blood sugar levels straying outside this ideal range will cause energy Peaks and crashes disrupting the mental stability and prolonged Focus we
6:56 need to be able to emerge into a flow s think of this has the blood sugar flow Channel an ideal range for Peak Performance the key is finding the sweet spot for your blood sugar you want a steady energy Supply to sustain Focus just like your car needs steady fuel to maintain top speed now the good news is that there's a simple and direct way to achieve optimal blood sugar levels and to put flow ahead of food mastering chrononutrition chrononutrition is an emerging field of study that examines the powerful links between our circadian rhythms our body's internal cluck cognition and overall help our circadian rhythms govern numerous bodily functions including digestion metabolism hormone release and these rhythms operate on a roughly 24-hour cycle chrononutrition suggests that aligning our eating
7:42 patterns with those internal rhythms optimizes our body's ability to metabolize nutrients and chrononutrition research has revealed that while the foods we choose are important the timing of those meals also has a dramatic effect on our blood sugar levels and thus our damst stream focus and performance the first step to harnessing Chron nutrition so you can access Flow State more reliably and for longer is to discern between flow meals and ritual meals now after learning the difference between these two types of meals from that nutritionist I stopped eating ritual meals during the day and save them for dinners with my family or weekend celebrations the rest of the day I'd only have meals that gave me fuel when needed based on the guidelines the nutritionist gave me within days I felt dramatically better I was still able to
8:28 enjoy food food and actually enjoyed it even more than I used to and I stopped feeling so chronically bogged down I had more energy which made it easier to tolerate the long road to recovery with my head injury and I had discovered the first pillar of chrononutrition for flow flow meals remember the workplace Olympian always follows the rule flow before food so the first key to sticking to this rule is to differentiate between flow meals and ritual meals the average knowledge worker is a dopamine Glutton and they Mash these types of meals together without thinking just like I did as a teen these meals are distinct from what's in them how you cook them and when and why you eat them flow meals have one goal which is to fuel your brain to produce the neurochemistry required to access Flow State ritual meals can have many goals from enjoyment
9:16 celebration belonging connection with others Etc when it comes to flow meals for Peak Performance it's best if you automate them eat the same thing every day at the same time or pick a rotation that works for you just make sure they're serving the purpose maximally keeping your metabolic Fitness High and fueling your brain for flow if you have to decide what to eat for the meal then the meal is contrary to its purpose it becomes a distraction from the work an opportunity to deplete your willpower and lose cognitive energy from decision fatigue and work as for the ritual meals you can have a ritual meal every day if you want just make sure you're wise about when you time it for most it'll be dinner to seal the day after you've already finished your work and used up your Flow State if you're Night Owl the ritual should be earlier in the day before your Prime Time cognition
10:02 personally I like to stick to flow meals all week long and then only have ritual meals on weekends some almost only do flow meals ritual meals only happen on rare and special occasions for Christmas or Easter or whatever holidays you celebrate now how often you have ritual meals is up to you but one thing's for sure and good to be aware of the more you optimize for flow meals over ritual meals the more flow and Peak Performance you will get the question now then is what exactly should you eat for your flow meals to boost your energy levels and give you more flow well the first option is to eat nothing this is something I also discovered as a teen a few years after sticking to flow meals the head injury symptoms were starting to clear but a lot of the cognitive deficits were still lingering learning was still extremely hard and it made me
10:47 feel like I was falling way behind then one day in college I came across the literature on intermittent fasting on the internet now intermittent fasting seems obvious but back then I had to find out about it on the old bodybuilding Forum some people were swearing by it making miraculous claims about how it repairs cells through autophagy boosts brain health and mental Clarity and lowers insulin levels when you fast your body shifts from lying on glucose to tapping into fat stores for energy which improves blood sugar regulation capable of putting the body and brain in a sweet spot for Flow State fasting trains your body to untether energy from cognition and from food intake that is you no longer rely on food for either energy or cognition with fasting now these online strangers mention that for the first few days of
11:33 fasting you'll be hungry to the point of it being distracting and potentially have even worse Focus I thought that's no problem I'm already unable to focus anyway I was sold on it the moment I heard it could help with mental Clarity so I tried it out what I found was that well it was true that for the first few days I definitely had food cravings but by day three the Cravings dipped this is because fasting helps balance out a hormone called gin which controls and regulates hunger levels when gin levels are s stabl your body gets better at knowing when you're truly hungry versus just wanting to eat out of habit you won't feel the urge to Chow Down just because it's lunchtime you're stressed or because you smell something delicious instead hunger signals will line up more with when your body really needs food this leads to less hunger overall
12:18 allowing for longer periods of uninterrupted work without energy dips then as I continue to fast by day four I was utterly stunned by the mental state that came about when in a fasted mode rather than groggy and caffeine fueled during my undergrad in college I had this clear expansive Consciousness it almost felt like I had a new brain my thoughts felt like they could move more rapidly traveling faster around my neuronal circuitry over time fasting can improve metabolic Health by promoting better regulation of hunger hormones and Insulin leading to improved blood sugar control you get to the point where you're metabolically fit enough for food to be necessary as a day-to-day energy source but no longer necessary as an hour toour energy source so I had discovered the second pillar of chrononutrition for flow and that was fasting and from then on to this day I
13:06 practiced intermittent fasting not just for heal but primarily for Peak Performance and flow and there are two main ways we suggest getting started with intermittent fasting the first is a 2 24-hour fast once a week choose a day to abstain from food for a full 24-hour period from dinner one day until dinner the following day the second is Tim restricted fasting this is when you consume a day worth of calories during a 4 to 12h hour block during each 24-hour cycle and then you fast the remaining 12 to 20 hours a common approach is the 168 method where you fast for 16 hours and eat during an 8h hour window this also helps you to align eating times with Circ Canan rhythms which can help improve sleep and overall metabolic functions this fasting period allows
13:51 insulin levels to decrease so start maybe with an 8 Hour eating window finish eating at 8:00 p.m. and then restart eating at noon the next day this makes it easy to see if fasting works for you and here's a Peak Performance fasting tip to amplify the benefit of being in a fasted State one of the simplest most high leverage flow hacks known to man is to drink 3 L of water and take 100 to 200 milligram of caffeine and 2 to 400 migs of alanine with no food from when you wake up to about midday in a given day this is a super easy wave of the magic wand way to drop yourself in a flow State and get more done in a few hours than most do in an entire day and it's also a nice way to show how much of a difference food or the lack thereof can make to the cognition that gets you into flow Sate now while fasting don't forget to take advantage of one of the only ways to get
14:38 smarter in 30 seconds which is free and we're talking water which is critical keep a 1 to three coffee to water ratio aim for Clear urine and remember to get your electrolytes in as well now the next question for dialing in the three pillars of chronon nutrition for flow is when should you break your fast well that gets to food timing as I continued my journey out of the head injury and into recovery I had moved up and out of college and started interning for a number of companies by then my workday had expanded this was a whole different level than in college while in college when I was fasting for the first half of the day it was easy to be super productive with that creative Consciousness and effortless access to Flow State but over time as my responsibility grew I needed that level of Consciousness for the entire day however by lunchtime I would get so hungry that my focus and energy would
15:25 drop so I would eat but it would remove the fasted State and give me the red lunch brain causing a huge dip in performance right in the middle of the day then one week A friend of mine left a bunch of Siro steaks from an event he put on in the fridge the steaks all had to be eaten within the next few days so for lunch instead of the salad fruit and eggs that I usually eat I did the obvious thing I cooked up a few of the steaks then something strange happened or more accurately something didn't happen in that I didn't feel any discernable drop in my energy levels whatsoever I was able to plow forward with work immediately after lunch with that's skipping a beat lunch brain non-existent the next day I did the same thing cooked up one of the leftover Stakes for lunch the same thing happened it was as if the fasted State cognition was completely unaffected by the meal
16:12 despite the fact that I had ingested calories which allowed me to continue to access flow throughout the rest of the day just as well as I could in a fasted State I had accidentally discovered the third pillar of chrononutrition for flow which is food timing part of the reason food timing is so important is because your body has a chronotype a daily pink performance window that's coded into your biology this is an internal body clock that controls when you feel most awake and when you feel tired during the day for most people there's a dip or a trough in energy levels around 300 p.m. to avoid feeling even more drained in the afternoon don't eat lunch during this low energy period instead have a nutritious flow meal earlier in the day when you're in your Peak chronotype Zone this will help keep your energy steadier
16:59 as the peak level of energy you're in determined by your chronotype will offset the lunch brain that you may get if you eat during a trough in your energy so if you skip breakfast and get super hungry you'll have no choice but to eat during your afternoon trough that'll make you crash even harder so fuel up at the right times to work with instead of against your chronotype now after fasting with more work still ahead of you in the day what should you eat well that brings us to finding your high flow Foods now first remember the rule flow before food that means that the goal of the fuel meal is to have your brain pump out more hours of Flow State to that end let's find your high flow Foods when determining your high flow Foods it's helpful to think of your brain as a garden the quality of the soil your diet determines the health of the plants your neurons and their yield
17:45 your thoughts emotions creativity insights decisions just as a gardener carefully selects the right fertilizer for a lush Harvest we can nourish our brains with the right foods to cultivate a rich fertile ground for Flow State we can actively enhance our cognitive landscape enabling us to reach our full potential a simple way to do this that works 90% of the time is subjective simply pay attention to how you feel and how you perform after various foods that you consume if you notice your energy dipping or it being harder to focus avoid that food in your flow meals if you notice your energy surging with your focus being unimpeded keep eating that food in your flow meals I realize that for me personally I could sustain the flow proness of The Fast and State if I ate carnivore only that means nothing
18:31 but salmon or fish steak or some kind of meat and eggs as for what high flow Foods we suggest for you we don't want to take any dietary positions here if you do an Elimination Diet of some kind it can help you determine foods that are hindering your Flow State without you knowing it it's possible you are unable to tolerate Dairy sugar gluten histamine red meat with an Elimination Diet you strip out almost everything so you can identify the culprit once identified you leave these things out of your flow meals but the key is to split test things for yourself and see what gives you optimal cognition for some people it might be a light vegan meal or a plate of watermelon or a ribey steak I have a friend who finds that what's optimal for him is literally eating a full plate of apples three to five apples for lunch and his state is unimpeded he can
19:18 sustain flow for me it's eating carnivore having a steak for you maybe it's salad the point is split test it yourself and see what food you can ingest that results in your focus Focus being uninterrupted for me after realizing I could sustain the slow pronus of the fasted state if I ate carnivore only I realized I only needed to have a carnivore meal at lunch to sustain flow after work I can have carbs down regulate from the day regulate the nervous system and shift gears into the evening this transition to carbohydrates later in the day can support serotonin production which is a nice bonus for extra relaxation too now putting all of this together took 10 years but I had pinpointed the three pillars of how to use chrononutrition for flow fast finding high flow foods for your flow meals and then food timing now if you're worried about your diet becoming
20:04 imbalanced when eliminating foods to identify your high flow fuel meals you can run an N ofone experiment to determine what ingredients should go in your flow meals to do this you can track your blood sugar with A continuous glucose monitor this allows you to split test foods and actually see with data what you respond best to it will show you what foods are driving blood sugar crashes because sometimes food isn't the cost stress caffeine or variable with exercise can be the cause even being underslept but don't overthink this it's easy to become obsessed with the long tale of diet and forget the basics the fundamentals when this happens it leads to nutritional Neurosis I saw a hilarious example of this with a biohacking friend of mine he was cooking dinner once in East LA I was over at his house and he pulled out a timer at a thermometer and started boiling broccoli
20:50 spreads I asked him what the thermometer was for he said what you don't know he saw my puzzle look and then said something like well in order for the broccoli Sprouts to activate optimal sulfur frin levels and deactivate sulfran nit trial the Sprouts have to be boiled to precisely 158° fah for exactly 10 minutes boy was I schooled then while boiling the broccoli followed over a dozen pills for digestion B production blood sugar regulation prebiotics probiotics all the biotics you can imagine the scene was one of stressful simultaneity counting pills while fussing with the measuring stick while minding the temperature of the broccoli the irony was he hadn't slept enough the night before he hadn't worked out in a week he hadn't stretched or been out in nature that day and I realized then that
21:36 sometimes biohacking involves majoring and minor things this nutritional Neurosis often makes Optimal Health infinitely more complex than it needs to be instead focus on three things the right macro intake for you calories and then the breakdown of fat carbs and protein the right micro inake through Whole Foods and avoiding foods that you are intolerant to and then finally avoiding foods that you're intolerant to or that don't make you feel good micronutrients come from nutrient-dense foods that give your body the nourishment it needs to function optimally to shortcut your micronutrient intake make yourself a micro bomb that is make a smoothie that's absolutely loaded with micronutrients keep a half dozen vegetables in your freezer at all times for this purpose but be sure to avoid common antinutrients like oxalates
22:22 often put in smoothies found in foods like spinach berries cacao and nuts that way no matter what happens with the rest of your meals that day your bases are completely covered now having these three pillars in place fasting food timing and high flow meals made a world of a difference for me when I first hopped on the path of flow and Peak Performance and I've distilled all three of these pillars and principles into a single print out you can use to help you master putting flow before food to download it just click the link in the description now before I could fully realize the benefits of these three pillars of chronon nutrition there was something else I had to do first and that was to get lean after the food Facebook and Friends binging misery in my teenage years I was bogged down by all the weight that I'd gained this excess weight was messing with my insulin sensitivity and thus throwing me
23:09 out of the blood sugar sweet spot for flow now common wisdom would intuitively tell you that it's better off to eat healthy food even if you're a little bit overweight but in reality it's not that simple if you actually look at research around excess body fat it can have just as much of a negative impact on your blood markers and thus health as eating unhealthy food now while neither is ideal being lean is a critical component in having good health just as important maybe more than actually eating clean now why is this well because leanness promotes flow proness and its opposite blocks it particularly excess weight exacerbates the flow blockers excess weight causes excess stress in the central nervous system and cognitive function including attention executive function decision-making learning and
23:55 memory all vital for tapping into and maximizing Flow State and excess weight can also block long-term Peak Performance meta analyses show that obesity doubles the risk of Alzheimer's disease obesity in midlife predicts a greater risk of Dementia in later life which indirectly attacks the brain's ability to sustain Flow State now of course I didn't know that at the time and without an understanding of this science my teen years were plagued with a binge diet loop I heard from the online forums that eating eight meals a day was the best way to jack up your metabolism so I would have these miserable little tiny meals of canned tuna and raw veggies or grilled chicken with no sauce was horrible I was so hungry all the time the die was so strict that I was never able to eat a satisfying meal and reach any level of satiety so I'd fall off the wagon over and over binge eating a massive meal
24:41 feeling like crap afterwards this was made so much worse because I couldn't exercise without exacerbating the symptoms of the head injury so it seemed the only way I was going to lose the excess weight I'd gained was to starve my way out it got so bad I once even had a Bic moment there's this horrible feeling if you overeat after having spent two three weeks or a month dieting and making progress where you feel like you've wiped away weeks and weeks of disciplined progress and one time it was so overwhelmingly painful that I actually made myself get sick I dealt with this kind of struggle for years but then I learned that I didn't need to exercise to get lean after all after finally better understanding the science and nutrition and Peak Performance I realized it's possible to get and stay lean in a far easier way than I was attempting to with these three things
25:27 the first is simple 10,000 steps a day a study published in the Journal of obesity showed that participants who increase their step count to 10,000 steps a day experience significant weight loss and improvements in cardiovascular health without necessarily changing their diet this suggests that regular moderate physical activity like walking Can Be an Effective component of a weight management strategy a metaanalysis of appetite perception showed that walking generally has a neutral or even appetite suppressive effect while also decreasing stress hormones like cortisol this creates a cal or mental environment more conducive to achieving Flow State and staying disciplined with food intake and it's a suitable way to burn calories without triggering overeating as a compensation mechanism this is contrasted to high-intensity exercise
26:12 where you go out you sweat like crazy for an hour but then your appetite is spiked and you feel like you've just exerted a tremendous amount which justifies overeating psychologically now research also suggests that achieving 10,000 steps a day isn't just about weight loss walking promotes blood flow to the brain andh neurotransmitter function and stimulates the growth in your brain cells all boosting the mental faculties we need for focus on the flow that follows and whether you eat a flow meal or ritual meal here's a rule to keep the flow going simple walk after eating always walking after a meal improves digestion increases energy levels and lowers blood sugar the lowgrade physical activity of walking can also lead to transient hyperfrontality a temporary downregulation of the prefrontal cortex which is a neurological characteristic of Flow State this can make it easier to get back into flow after eating now
26:58 second you want to eat veggie bows one of the biggest levers we have in determining how much weight we gain or lose is calories in calories out of course the way your body metabolizes certain types of calories your caloric burn rate and other factors play a role too but the biggest lever we can pull is simply getting the balance of calories in right versus calories out make it easy to track your calories by eating roughly the same amount of calories per fuel meal this is important because it's easy to over or UND eat tracking caloric intake mitigates binging and prevents diet related stress because even if we eat poorly we can still stay within a calorie range it limits black or white All or Nothing thinking where you spill on your diet a little bit and then think okay the day is Ru I'm going to throw the baby out with the bath water so instead determine your daily calorie
27:43 intake by tracking and gauging your weight now for context a pound of fat is 3600 calories so to lose a pound a week you need a deficit of this weekly about 500 calories a day to make this even easier ensure what you eat is a high volume food and is where we get back to the point of eating veggie BS high volume low calorie foods stabilized blood sugar preventing the crashes and energy dips that disrupt focus and derail flow for example a big bowl of veggies research from Pennsylvania State University published in the American journal of clinical nutrition found that high volume low energy density Foods lead to Greater satiety and reduced calorie intake high volume foods are those that have large volumes of size relative to their calorie content like delicious salads and plates and vegetables and Whole Foods they're typically low in calories but high in
28:30 water and fiber which gives them the ability to fill up the stomach and create a feeling of fullness while consuming fewer calories do this and the pounds will disappear and you'll be able to access previously inaccessible levels of Peak Performance what I like to optimize for is the best ratio of chew time chewing the food to calories consumed the more chewing the less calories the better it is psychologically and from a satiety perspective now if you eat healthy unprocessed Foods you'll feel more satiated whereas we are evolutionarily driven to gorge on fat and sugar which drives overeating eating clean leads to more energy which leads to more calories burned which leads to the benefits of being lean which leads to the desire to continue to eat clean so a virtuous cycle gets created so avoid foods that are easy to binge or that are super high
29:16 in calories but low in satiety like many oils now one of my first jobs in La was when I worked at a surf shop on the beach for this really lovely woman who set me up with the gig at the time though she was trying to watch what she ate and trying to lose weight by shrinking her portion size however she ritualistically drank 16 full sugar cans of Coca-Cola every single day that's 140 calories each totaling 2,000 calories in a day if all she did was switch those cans to Coke Zero she would have lost weight at a rapid rate so the rule here is don't drink calories this is easy to do with soda coffee and alcohol third you want a 6-hour daily feeding window narrowing your feeding window reduces opportunities for overeating increases TIY and gives you peace of mind because when you do eat you get to eat as if
30:01 you're not on a diet you get to have a standard or even large meal so psychologically the association with food and abundance is still present although on a 24-hour cycle your calorie intake is limited now long fasts periodically can also be really helpful to reduce your total monthly calorie intake to keep you lean for example if your base intake for staying lean is 3,000 calories per day and you do a 48 hour fast twice a month you're saving 12,000 calories worth of food month as a huge bonus a narrower eating window limits constant food related decisions freeing up cognitive resources for focused work and entry into flow now in short to get and stay lean for flow walk 10,000 steps a day and eat high volume satiating flow meals within a 6-hour time frame and avoid anything high
30:46 calorie and high palatability from drinking soda to Scoops full of peanut butter now bear in mind our bodies are evolutionarily adapted for flow our prehistoric ancestors survival h on it brains laser focused on each spear thrust senses heightened to subtle signals in the brush those who achieve flow would have been better at acquiring and mastering skills which would then pass down to their kin activities like hunting foraging and Tool making all required intense Focus quick decision- making and skillful execution all of which are enhanced by Flow State now consider the quality of your Consciousness and the frequency with which you determine the quality of your Consciousness by food over your lifetime this amounts to a sign ific alteration of your Consciousness from food choices Alone by putting flow before food you
31:33 retain control over your Consciousness rather than letting the food you eat and the unintentionality around the decisions of what to eat determine the State of Consciousness you're in when you choose flow before food you flip the script that runs most dopamine Glutton instead of the body being a burden it becomes your biggest lever on productivity creativity an accomplishment now food is one way to amplify or hinder flow but there's another substance something many of us consume every single day that if used well can directly trigger flow while if misused can lead to a downward spiral of suboptimal performance to learn how to master usage of this substance click on the video on screen now
