Flow State Fuel Guide

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FLOW STATE
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FUEL GUIDE(The Three Pillars of Chrononutrition)
WITH Rían DORIS

flowresearchcollective.com
youtube.com/riandoris
CONTENTS
CHRONONUTRITION
001
FLOW MEALS
002
FASTING
003
FOOD TIMING
004
STRATEGIES 005
Chrononutrition
Chrononutrition is an emerging field that examines the
CIRCADIAN
links between circadian rhythms, cognition, and health.
RHYTHM
By aligning eating patterns with internal rhythms, we
can optimize our body's ability to metabolize nutrients
and achieve peak performance.
CHRONONUTRITION
COGNITION
Insulin is key: It helps shuttle glucose to the brain

for sharp focus. But too much insulin from excess
sugar causes blood sugar crashes, disrupting
flow. Chrononutrition helps achieve the optimal HEALTH
blood sugar range.
Energy
Peak
w
o
l
F
Energy
Crash Flow state occurs when challenge matches skill, leading

to full engagement and peak performance. Just as there's
a psychological sweet spot for flow, there may be a
physiological "blood sugar flow channel."
Insulin levels
The three pillars of Chrononutrition for flow are:
FLOW MEALS FASTING FOOD TIMING
001
Flow Meals 01
Fuel Meals have one goal: to fuel your brain to Ritual meals have many goals: celebration,
produce the neurochemistry of flow state.
pleasure, social connection.
For flow, stick to fuel meals.
Automate Flow Meals by eating the same thing every Find your high-flow foods by paying attention to
day or picking a rotation that works for you. how you feel and perform after each meal.
Avoid foods that cause energy dips or difficulty

focusing.
Focus on the right macro and micronutrient

intake through whole foods while avoiding
intolerance-triggering foods.
Create a "Micro Bomb" smoothie loaded with

micronutrients to cover your bases.
Contains 100% of all

micronutrients you'd
need in a day.
002
Fasting 02
Fasting trains your body to untether energy and
cognition from food intake.
Two methods of fasting:

01 24 HOUR FASTING 02 TIME-RESTRICTED FASTING
A common fast is 16 hours non-eating,

8 hours eating (12-8pm).
Fasting improves metabolic health by promoting better

regulation of hunger hormones and insulin – stabilizing blood
sugar for the flow "sweet spot".
To amplify the benefit of being in a fasted

state, do the following with no food until
12:30 every day;
Drink 3 liters of water
during your fast.
Take 50-200 mg
of caffeine.
Take 100-400 mg of
L-Theanine (1:2 ratio).
003
Food Timing 03
Your body has a chronotype – a daily peak
performance window embedded in your DNA.
LARK THIRD-BIRD OWL
MORNING MID-MORNING NIGHT
Avoid eating lunch during

the afternoon energy dip or
"trough" around 3 PM to
prevent “lunch brain”.
Have a fuel meal earlier in the

day when you're in your "peak"
chronotype zone to keep
energy steadier.
After fasting, break your fast

with your high-flow foods to 12 2 4 6 8 10 12 2 4 6 8 10 12
sustain flow proneness.
AM PM
004
supporting strategies
01 Get Lean for Optimal Excess weight exacerbates insulin resistance,
Insulin Sensitivity blocking flow and long-term cognitive performance.
Aim for 10K steps/day to promote fat loss, appetite

control, BDNF production.
Eat high-volume, low-calorie meals to increase

satiety and stabilize blood sugar (No Dressing
Salads, Veggies, Etc.).
Use a 6-hour feeding window to naturally reduce

calorie intake and limit decision fatigue.
02 Monitor Blood Sugar Response Use a continuous glucose monitor to identify foods
that spike blood sugar.
Aim for the "blood sugar flow channel" - the steady

glucose range that enhances focus and energy.
Note: Stress, sleep deprivation, and excess caffeine

also impact blood sugar.
03 Simplify for Sustainability Only cycle between three easy-to-prepare meals

that prioritize macronutrients, micronutrients, and
avoiding personal intolerances.
Avoid falling into the trap of "nutritional neurosis"

and biohacking minutiae.
By mastering the three pillars of Chrononutrition –
Flow Meals, Fasting, and Food Timing – you can optimize

your body and brain for peak performance and flow.
Remember the rule:

flow before food.
Choose to be a Workplace Olympian, not a dopamine
glutton. Take control of your consciousness and let your
body become a machine for productivity, creativity,
and accomplishment.
005
THANK YOU
FOR YOUR SUPPORT!
FOLLOW ON TWITTER
@RIANSWEETDORIS
FOLLOW ON INSTAGRAM
@RIANSWEETMANDORIS
FOLLOW ON TIKTOK
@RIANDORIS
CONNECT ON LINKEDIN
@RIAN DORIS
Subscribe to Rían Doris on Youtube to support
the channel @RIANDORIS
006

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12

FUEL GUIDE(The Three Pillars of Chrononutrition)

WITH Rían DORIS

Insulin is key: It helps shuttle glucose to the brain

Crash Flow state occurs when challenge matches skill, leading

The three pillars of Chrononutrition for flow are:

FLOW MEALS FASTING FOOD TIMING

For flow, stick to fuel meals.

Avoid foods that cause energy dips or difficulty

Focus on the right macro and micronutrient

Create a "Micro Bomb" smoothie loaded with

Contains 100% of all

Two methods of fasting:

A common fast is 16 hours non-eating,

Fasting improves metabolic health by promoting better

To amplify the benefit of being in a fasted

Drink 3 liters of water

during your fast.

L-Theanine (1:2 ratio).

LARK THIRD-BIRD OWL

MORNING MID-MORNING NIGHT

Avoid eating lunch during

Have a fuel meal earlier in the

After fasting, break your fast

Aim for 10K steps/day to promote fat loss, appetite

Eat high-volume, low-calorie meals to increase

Use a 6-hour feeding window to naturally reduce

Aim for the "blood sugar flow channel" - the steady

Note: Stress, sleep deprivation, and excess caffeine

03 Simplify for Sustainability Only cycle between three easy-to-prepare meals

Avoid falling into the trap of "nutritional neurosis"

By mastering the three pillars of Chrononutrition –

Flow Meals, Fasting, and Food Timing – you can optimize

Remember the rule:

FOR YOUR SUPPORT!

Subscribe to Rían Doris on Youtube to support

the channel @RIANDORIS

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