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Biohacking for women: Optimizing the menstrual cycle and premenstrual syndrome
Some women are unaffected by menstruation, while others can't wait for it to end. In this article, we'll look at why this is so and break down the cycle from a slightly different perspective. Hormones are often discussed in connection with the menstrual cycle. Hormone levels fluctuate throughout the month. Changing the ratio of hormones can have a major effect on mood and physical condition. Which hormone is responsible for the scarecrow called PMS and which, on the other hand, ensures a good mood? How does the menstrual cycle affect neurotransmitters? Let's take a look at it. Menstrual phase We consider menstruation itself to be the first phase of the cycle. It is usually said to occur on average every 28 days. A shorter or longer interval is perfectly fine. Bleeding, the washing out of the endometrium and the unfertilized egg, can last 3-5 days. Sometimes this phase lasts even 7 days. Low estrogen levels, general depression, greater fatigue and overall slowing down, whether physical or mental, are typical. Menstrual pains are caused by the contractions of the uterus, which is shedding its lining. Blood loss is a big burden for the body, so it is advisable to supplement with iron. Follicular phase The phase starts along with the menstrual phase and lasts about 14 days. During the follicular phase, follicle-stimulating hormone begins to act, which stimulates egg growth. Estrogen levels are highest at this time. This manifests itself in increased energy, good mood, higher productivity and self-confidence. Ovulation It is the shortest phase of the entire menstrual cycle. A mature egg is released, which moves from the ruptured follicle into the fallopian tube. It is also the best time for its fertilization. If this happens, the fertilized egg implants in the uterus and begins its development. If not, the fourth stage occurs. Luteal phase Probably the least popular phase lasts about 14 days. During the luteal phase, the released follicle produces a corpus luteum, which produces progesterone. A hormone that supports the nutrition of the endometrium so that any fertilized egg has a place to settle. At this time, there is a loss of energy and general depression, mood deterioration or social isolation. This is all due to the fact that the body is preparing for menstruation itself. If fertilization does not occur, the egg and the corpus luteum disappear. As a result, both progesterone and estrogen levels will drop. And the body enters the first stage - menstruation. How does PMS develop? This state of body and mind is referred to as premenstrual syndrome. Frequent manifestations can be: - general mental discomfort, irritation, anxiety - different tastes or increased appetite - pain, breast tenderness - nausea and indigestion - water retention in the body But what is also important to mention is that together with the level of hormones, the levels of neurotransmitters in the brain also change. During PMS, levels of the neurotransmitters serotonin and GABA decrease. This then results in a worsening of mood, anxiety or depressive states before the onset of menstruation. How to relieve PMS symptoms? The right combination of natural substances that support the balance of hormones and neurotransmitters can help with greater well-being during the luteal phase. "The idea to make Hormone Balance arose as a request from our team. Biohackers from Flow also deal with mood swings and low energy. We wanted to be able to work and live the whole month as we can on the best days. We couldn't find an effective solution, so the guys from Flow developed it for us." - Duck, CMO Flow What you will find in Hormone Balance In Hormone Balance you will find substances that support the balance of neurotransmitters, such as lemon balm or saffron. Horsetail, red clover, vitamin B6 or the most biologically and patented form of curcumin contribute to the harmonization of hormones. This wellness for your cycle also contains vitamins and minerals such as calcium and zinc or Chinese angelica, which contribute to the normal functioning of the urogenital system. In Hormone Balance you will not find hormones, but only natural substances. "We certainly don't try to bypass nature. Not that. However, we would like to help women make the more demanding part of the month more pleasant, so that they can experience it more comfortably, without stress." Matěj, Flow product development CTA: Guess who orders more of this product? Women or men? :D Buy
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A biohacker's bedroom - tips on how to optimize your bedroom for better sleep that you may not have heard of before
Quality sleep is important. Not only for rest and regeneration, but also for mental well-being. It affects all processes in the body and we spend up to a third of our lives sleeping. Even so, it happens that we do not pay enough attention to it. Paradox, right? A big advantage is that the general rules for sleep apply to the majority of the population. If you want to work on your sleep routine and improve the quality of your sleep, we have tips for you on how to arrange your bedroom so that you wake up in the morning full of energy. Bed and bedding Let's start from the basics. For quality sleep, you need a quality mattress. A great choice is a mattress made of natural materials, such as wool, cotton, hemp or natural rubber. Stick to nature, even when it comes to choosing bedding. Well-chosen materials will support proper thermoregulation, such as cotton, silk or linen. Have you heard of a grounding pad? It helps with stress, fatigue and even sore muscles. It contains silver filaments that help with proper grounding. Memory foam pillows clearly lead the way. TIP : If you want better quality sleep, try a weighted blanket. It is a blanket that contains small glass balls. These are evenly distributed over its entire surface, so they exert a pleasant pressure. Pressure stimulation has an anti-stress and relaxing effect. And it kind of simulates a safe hug. It can help you fall asleep faster. The ideal weight of the load blanket is then 10 - 15% of your weight. Light and dark Good sleep requires good darkness. You can achieve it with quality blackout curtains. An eye mask will do the same (add a click on the product?). These are especially suitable for traveling and sleeping outside your oasis of sleep. In addition to darkness, sleep is also affected by the light we are exposed to before going to sleep. Yes, we are talking about blue light from monitors and light bulbs. The easiest solution is to wear orange or red glasses (product link) to block blue light. When to reach for such glasses? About 2 to 3 hours before bed. Mobile and computer applications will help with blue light regulation if you need to work even in the evening. The app adapts your device's screen to the current time of day and solar cycles according to a specific time zone. They gradually filter the blue spectrum already during sunset. A step further is the replacement of classic light bulbs with those without the blue and green components of light. Warm light from salt lamps will also work well. TIP : You can cover the light sources that can do this with a special red film that blocks blue light. Or try a special lamp that changes the light spectrum automatically according to the time of day. Environment, humidity, temperature The ideal temperature for quality sleep is between 18 and 22 degrees. We then try to keep the air humidity between 30 and 50%. You can achieve this by turning on a humidifier, ionizer or air purifier. It will also help to properly ventilate and let moisture from the outside into the bedroom. Plants also regulate air quality. Which one to choose? Preferably those that produce oxygen during the day and at night. Specifically, for example, dragon fruit, mother-in-law's tongue or ficus. TIP : Maybe for the more daring, but if you want to try one more trick, try sleeping without your pajamas. Rubber in the waist area can block the lymphatic system. The most comfortable position for your organs is then on your back or left side. All other positions put more strain on the internal organs. Did we surprise you with a tip for the sweetest sleep? Or are you seasoned biohackers who have mastered all the tricks mentioned? Or have we missed one that is absolutely essential for you? Let us know on social media, we'll be happy to share it with others in this great community. Also try Flow helpers for even better sleep.👇 Buy Buy Buy Buy
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4 tips on how to regenerate in spring like a biohacker
Spring is the time for cleansing, as we all know. Apart from the traditional fasting, there are also other ways to kickstart the body after the long winter. If you want to take spring cleansing to the next level, we have tips for you on what to focus on besides a lighter diet. Fasting or cold exposure can help with cleansing. You can reboot your mind through meditation. And let's not forget the best regenerative tool - sleep. Intermittent fasting helps with cell regeneration Time-restricted eating helps with fat burning. A low level of insulin in the blood triggers a mechanism whereby the body begins to utilize fat as an energy source. This typically occurs approximately 12 hours after the last meal. Fasting begins and the body switches into fat-burning mode. Fasting also improves insulin resistance and optimizes post-meal hormones. A significant advantage of fasting is the initiation of autophagy. This is a process that helps cells rid themselves of cellular waste generated during all physiological reactions, and during the standard regime, cells don't have time for such cleanup because they're focused on growth and building. A similar principle works to alleviate oxidative stress and reduce inflammation in the body. Intermittent fasting increases endogenous antioxidant activity, which reduces oxidative damage to cellular proteins, lipids, and nucleic acids. Another area affected by fasting is energy. And it's positively affected! You may feel a greater influx of energy and better concentration. This is because the body has enough energy from its own stores and doesn't have to expend effort on digestion. And how to start? It's best to start gradually to give the body time to adjust to fasting. Ideally, you should start intermittent fasting with a 12:12 ratio. Twelve hours of not eating and twelve hours of eating. For example, starting intermittent fasting at 7:00 p.m. means you can have breakfast at 7:00 a.m. TIP : Don't start fasting after breakfast, but after dinner. Going to bed on an empty stomach is much better than going through the entire day without food. During fasting windows, it is recommended to drink plain water, possibly coffee without milk and sugar, or green and herbal teas. It's important not to send any calories to the body during this time so it can fully reap the benefits of fasting. Meditation supports brain neuroplasticity Meditation changes brain structures at a physiological level. Neuroplasticity is a property of the brain that describes changes that occur in response to experiences, mental training, and new skills. From this perspective, we can consider meditation as one of the best neurohacking techniques. Studies show that meditation is capable of influencing one of the most important areas of the brain, the prefrontal cortex. This part is responsible for decision-making, planning, concentration, memory, and influences social behavior. However, with age, the prefrontal cortex tends to decline. Brain scans of people who meditate and those who don't show that long-term meditation can keep the brain on average 7.5 years younger. Another area affected by meditation is the hippocampus. It is the center of learning, memory, and enables the storage of information from short-term to long-term memory. The size of the hippocampus is negatively affected by stress and increased levels of the stress hormone cortisol. Long-term meditation can thus protect your hippocampus. TIP: Although when we think of meditation, we usually imagine a serene yogi on a mat, meditation in motion is also increasingly talked about. So, if you can't sit calmly and repeat mantras, try activities like running. Using mindfulness techniques during such activities fulfills the same purpose as traditional meditation. Cold exposure boosts immunity and digestion. The cold shuts down your mind! Completely. When you immerse yourself, you don't think about anything for a while. Thanks to sympathetic activity, adrenaline and noradrenaline begin to be released into the blood. The stress response activates the hypothalamus, which releases corticotropin-releasing hormone. This increases the production of certain neurotransmitters. For example, acetylcholine increases the ability to concentrate. Dopamine speeds up decision-making, and serotonin relieves fear. In addition to mental resilience and stress reduction, regular cold exposure helps with immunity. Cold affects the intestinal microbiome and its composition. A microbiome activated by cold encourages the body to increase the number of immune cells. Cold exposure also helps with a weight loss process called non-shivering thermogenesis. When the body is briefly exposed to cold, metabolism speeds up, and the released noradrenaline kicks off the fat-burning process. Free fatty acids and other substances then serve as fuel for heat production, thanks to brown adipose tissue, where this entire process takes place. Increased blood flow to the brain improves cognitive functions such as concentration, memory, and enhances the quality and health of the blood-brain barrier, which is the passage between brain blood capillaries and brain tissue. It has a close connection with intestinal permeability and the intestinal microbiome. These two things influence each other. The vagus nerve, which is involved in communication between the intestine and the brain through the gut-brain axis, is activated by cold receptors. TIP: How to start cold exposure? Take a classic warm shower, finishing with a cold one. For starters, even fifteen seconds will do. It won't be pleasant, but your body will get used to it over time. A simple technique called Box Breathing can help. This technique is also used by Navy SEALs. Inhale through your nose with your mouth closed for 4 seconds. Hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and then hold your breath for 4 seconds. Optimal sleep lasts 8 hours Sleep is perhaps the best regenerative tool for the body and mind. There is no process in the body that is not influenced by sleep. Many studies confirm that poor and inadequate sleep negatively affects a person's psychological well-being. It affects mood and emotional stability and is also associated with mental health disorders. One sleep cycle can be divided into 5 stages: 4 stages fall under NREM and 1 stage under REM. We should go through 4-5 sleep cycles during sleep. Ideally, sleep cycles should alternate 5 times. One cycle averages 90 minutes. When multiplied by five, it equals 7.5 hours. However, the REM phase lengthens with each repetition of the cycle, so rounding up to 8 hours came from there. Although it may not seem like it, sleep is a great "medicine" for everything. What to try if you have trouble sleeping? Limit caffeine in the afternoon, avoid alcohol as it worsens the quality of the REM phase, wear red glasses to block blue light in the evening, which affects melatonin production, go to bed and wake up at the same time, darken the room, or wear a sleep mask. TIP: In addition to proven herbs such as valerian, lemon balm, or chamomile, there is also the less traditional gamma-aminobutyric acid (GABA). It promotes calm, relaxation, and reduces stress. L-Theanine has relaxing and anti-stress properties, increasing the amount of alpha waves in the brain. Magnesium bisglycinate combines magnesium with glycine, which penetrates the brain well and calms the nervous system. Also take a look below at Flow helpers for spring regeneration. 👇 Display Display Display Display
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Jak žít lépe a déle: 10 tipů pro dlouhověkost
Dlouhověkost fascinovala lidstvo od nepaměti. V tomto článku vás provedeme tím nejpodstatnějším – čeká na vás harmonický mix vědeckých poznatků a praktických tipů, které můžete rovnou aplikovat.
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Everything you should know about L-theanine
L-theanine is an amino acid most commonly found in black and green tea leaves. It can also be found in small amounts in some mushrooms. According to many studies, L-theanine relieves anxiety or stress and is also used for insomnia problems. Thanks to these relaxing effects, it is part of many dietary supplements. Before purchasing a product containing L-theanine, read this article to learn about the potential benefits and risks associated with this amino acid. Benefits of L-theanine Although L-theanine is best known for its relaxing effects, there are many more potential health benefits associated with this amino acid. Which ones are they? Relief from anxiety and stress Have you noticed that sipping a cup of warm tea has a relaxing effect on you and you just feel a lot better afterwards? It's not just your feeling. Some scientific researches have come to the conclusion that consumption of L-theanine has a relaxing effect on people, without causing drowsiness and lowering the heart rate. [ 1 ] A controlled study with 104 participants links L-theanine to reduced levels of stress and feelings of anxiety in people experiencing stressful situations. [ 2 ] Another study published in the Journal of Clinical Psychiatry examined patients with schizophrenic disorders, and in this case, the results speak of a reduction in anxiety and an alleviation of the symptoms of said disorders. [ 3 and 4 ] Support for concentration Especially in combination with caffeine, L-theanine can increase concentration and attention. According to one study, after consuming 97 mg of L-theanine and 40 mg of caffeine (a classic cup of coffee contains about 95 mg of caffeine), participants were able to focus significantly better while performing demanding tasks. In addition, study participants felt more energetic and less tired. [ 5 ] Better immunity According to some research, L-theanine improves the functioning of the immune system. A study published in the journal Beverages suggests that L-theanine helps reduce upper respiratory infection rates. [ 6 ] In conjunction with catechins (antioxidants) from green tea, L-theanine is associated with preventive effects against the flu. [ 7 ] Another study concluded that L-theanine has an anti-inflammatory effect in the digestive tract. [ 8 ] To confirm these conclusions, however, it is necessary to carry out further research that will confirm their validity. In the fight against cancer L-theanine is associated with enhancing the effects of some chemotherapy drugs used in the treatment of tumors. [ 9 ] This is a potential possibility to increase the effectiveness of chemotherapy in the fight against cancer. Official data that there is a correlation between drinking tea and a lower incidence of cancer does not yet exist. However, some studies suggest that people who drink tea regularly have a lower incidence of cancer. [ 10 ] An experiment was conducted in China with women diagnosed with ovarian cancer, and according to its results, patients who drank at least one cup of green tea a day lived longer. [ 11 ] Another study found that women who regularly drank green tea were 32% less likely to develop pancreatic cancer. [ 12 ] For better sleep Other research suggests that L-theanine benefits quality sleep, which is probably related to its relaxation effects described above. In the conclusions of one study, scientists write that in doses of 250 mg and 400 mg L-theanine significantly improves sleep in both humans and animals. [ 14 ] Furthermore, L-theanine in an amount of 200 mg has been shown to help reduce heart rate and thereby promote relaxation of the body. [ 15 ] It also helps boys with diagnosed attention deficit hyperactivity disorder (ADHD) to sleep better. The study examined the effects of L-theanine on 98 boys between the ages of 8 and 12. The randomized group was given two tablets with 100 mg of L-theanine twice a day. The other group received placebo pills. After 6 weeks, the L-theanine group had significantly longer and more restful sleep. [ 16 ] Although these results sound promising, more research will be needed to confirm the efficacy and safety of L-theanine administered to children. You can find L-theanine in several Flow products: Focus 2.0 , Focus Decaf , Active Coffee , Focus Chocolate and Sleep . And now we also have it for you in its pure form👇 Buy
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We solved Christmas for you this year - Donate the power of biohacking
Would you like to express love and care to your loved ones this year with a gift that won't end up in a drawer? We've put together Christmas packs of our best-selling nutritional supplements for you that make sense. To make the selection even easier, we have combined the products to suit those you want to make happy under the tree. For a sister, friend or girlfriend We have combined the Christmas package for her in such a way that it is universal and yet effective. Contains: Daily Essentials Woman: A daily dose of all the vitamins and minerals a woman's body needs. Mg 2.0: Because quality magnesium is never enough, for better sleep and support of the nervous system. Omega 3: For the support of the cardiovascular system and the quality of cell membranes. For a brother, friend or partner Christmas package For him , we have combined it in such a way as to support the health of a busy man or athlete. Contains: Daily Essentials Man: Daily dose of all vitamins and minerals for men Mg 2.0: High-quality magnesium for better sleep, support of the nervous system and muscles. Omega 3: If Christmas carp is the only source of Omega 3 for the whole year. For Mom Our mothers also deserve special attention at Christmas, so let's give them the best for their health: Daily Essentials Woman: A daily dose of all vitamins and minerals for women Mg 2.0: Quality magnesium for quality sleep and strong nerves Omega 3: For the support of the cardiovascular system and the quality of cell membranes. Stress free: A combination of herbs, high-quality magnesium and B complex for more demanding situations and longer stressful periods. For dad Because choosing a gift for a dad who needs nothing and has everything is always the hardest. The package for dad includes: Daily Essentials Man: Daily dose of all vitamins and minerals Mg 2.0: Quality magnesium for quality sleep and strong nerves Omega 3: For the support of the cardiovascular system and the quality of cell membranes. Drive: For long car journeys and happy returns home. A natural food supplement for maintaining alertness. For a biohacker Do you have a biohacker or a healthy lifestyle enthusiast in your area? On his sports bracelet, he keeps track of how many hours he slept, in which phase of sleep he spent the most time and how many steps he walked per day? We understand! The Biohacker Package includes: Advanced mind: A unique combination of herbs, extracts and vitamins for long-term support of cognitive functions, memory and attention. Omega 3: Support of the heart and the quality of cell membranes - so that vitamins are well absorbed. Mg 2.0: Quality magnesium for quality sleep and strong nerves For a student If you have a student in your family, you know that many university students spend the Christmas break preparing for the exam period. Why not help a little and serve him a few hours of uninterrupted concentration in addition to sweets? The Student Package includes: Focus: Our most effective combination of herbs, extracts and vitamins for immediate focus for several hours. A very popular add-on among students! We recommend dropping out after the exams. Advanced mind: Because preparation should not be underestimated. Advanced mind is suitable for long-term support of cognitive functions, memory and concentration. Stress Free: What is the use of x hours of total concentration for a person, if on the D-day he is broken by nervousness and stress during the exam? Purely natural dietary supplement for immediate and long-term management of challenging situations. All our Christmas packages are carefully put together with the health and well-being of your loved ones in mind. And the bonus? Christmas discount 20% on each of them.👇 I want to sort out all Christmas presents in one place
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Biohacking tips: How to boost immunity during flu and cold season
With the arrival of cold weather and the change of season, the risk of catching the flu and other viruses increases. One of the best ways to protect yourself from these uninvited visitors is to boost your immunity. We have some tips for you to achieve this. 1. A healthy and balanced diet Proper nutrition is the basis of a strong immune system. Focus on eating fresh fruits and vegetables that are rich in vitamins, minerals and antioxidants. Important nutrients include vitamins (especially vitamin C, D, A, E and B-complex), minerals (zinc, selenium) and antioxidants. Vitamin C plays a key role in the immune response. Vitamin D is essential for immune function and its levels can decrease during periods of less sunlight, typical of autumn. 2. Sleep and stress management Quality sleep is essential for the regeneration of the immune system. Lack of sleep can weaken the body's defenses. Thorough stress management is essential, as long-term stress can have a very negative effect on immunity. Relaxation techniques, such as meditation, can help reduce tension and support the proper functioning of the body. 3. Hardening and sauna Physiological adaptation to cold conditions, which we can achieve by hardening, can improve the body's immune response. Hardening promotes blood circulation and the production of white blood cells, which are responsible for defending against infections. A combination of heat and cold, such as a sauna and a cold shower, can be even more beneficial to the body. 4. Sports and exercise Regular physical activity promotes blood and lymph circulation, which helps the body eliminate toxins. A diet rich in fruits, vegetables, whole grain products and quality proteins supplies the body with the necessary nutrients for the effective functioning of the immune system and metabolism in general. 5. Natural substances Some natural substances have proven immunity-boosting effects. Oyster mushroom, a mushroom rich in polysaccharides, or goat's cheese, which contains adaptogens, help the body to respond better to stressful situations and strengthen immunity. Vitamin C is known for its ability to support the immune system. The liposomal form of vitamin C is increasingly popular for its high efficacy. Liposomes are microscopic lipid vesicles that allow medicinal substances such as vitamin C to enter cells more easily. This increases the absorption and utilization of the vitamin in the body. Doses of vitamin C should be adapted to individual needs, in more demanding periods when immunity needs to be especially supported, don't be afraid to temporarily increase the dose. Taking care of your immunity can lead to long-term good health and well-being. Get started with us today and check out our products to help you enjoy a flu- and cold-free fall. Taking care of your immunity can lead to long-term good health and well-being. Get started with us today and take a look at our products that will help you enjoy autumn without flus and colds.👇 I want to see all the products for a better fall
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The science behind the Power drink product - Increasing performance and optimizing hydration
One would say that there is nothing to think about in ionic drinks. Put together different carbohydrates, pepper it with some electrolytes, and you have an ionic drink. Yes, it is, but it's going to be like an ion guy from Wish. Many companies still blindly adhere to ionic drink formulations that do not reflect scientific knowledge regarding physiology and metabolism. But we at Flow firmly believe in science and rely on scientific studies and the latest professional knowledge. So come and see what the composition of a professional ion pack looks like. The best ratio? 1:0.8 Already in 2005 Wallis, Gareth A et al . study in which they examined the rate of metabolism of different combinations of carbohydrates. They found that the combined intake of maltodextrin (glucose) and fructose significantly increased the rate of oxidation compared to ingestion of maltodextrin alone. Similar studies have increased over the years. A few years later , O'Brien, Wendy J et al. different ratios of glucose and fructose, especially their rate of oxidation. In their study, they found that a 1:0.8 ratio of glucose to fructose was the best for using carbohydrates as an energy source. For one simple reason… Energy transporters play a prime role Many companies still do not respond to the proven effectiveness of the mentioned ratio and choose to manufacture products with other ratios. As a cherry on the cake, they often do not even include fructose in the composition. How energy from consumed carbohydrates is available for physical performance affects absorption from the gut into the bloodstream. Importantly, the glucose transporters (SGLT1 and GLUT2) have an absorption capacity of approximately 60 grams of carbohydrates per hour . From a physiological perspective, it is not possible to get more carbohydrates into the circulation from pure glucose. However, the intake of fructose allows the GLUT5 transporter to be used, which can transport more carbohydrates into the bloodstream. The result of combining glucose and fructose? Their combination in a ratio of 1:0.8 increases the body's absorption capacity of carbohydrates up to about 90 grams per hour (compared to the original 60 g). The ability to absorb more carbohydrates per hour naturally increases the amount of energy available to the muscles. So clearly, ingesting a combination of glucose and fructose seems like a reasonable way to increase energy intake and potentially improve performance. One of the other big benefits is the fact that the combination of both sources of carbohydrates in a ratio of 1:0.8 reduces the likelihood of unwanted stomach and intestinal problems. [1] You can therefore rely on the ion drink even during top competitions and demanding training sessions. What happens next? Imagine that you had an ion bar with the optimal combination of carbohydrates. Glucose can be used by the muscles immediately after entering the bloodstream, while fructose must first be transported to the liver, where it is converted into glucose and lactate. Both molecules are then returned to the circulation, from where they are taken up by the muscle tissue. This is also one of the reasons why the concentration of lactate in the blood can be increased after consuming fructose. We know what you're thinking now…”Increased blood lactate? I do not want it!" There is no need to worry about lactate, it is just another source of energy for various tissues in the body. Power drink, meet We used the ratio 1:0.8 (well, let's not talk, more precisely 1:0.77) in the formulation of Power drink . It was absolutely essential for us to develop an ionic drink with maximum efficiency , but at the same time with a very delicate taste . Because who likes mouth stickers. We supplemented the combination of maltodextrin (glucose) and fructose with a small amount of isomaltulose (consists of one molecule of glucose and one fructose), which differs only in its bond and improves the taste profile of the resulting drink. We formulated the amount of electrolytes, especially sodium, to support fluid reabsorption and maintain osmotic balance during endurance performance. The goal is to maintain proper hydration during exercise and thereby improve athletic performance. Athletes' water intake needs tend to vary according to individual characteristics, type and intensity of exercise, so individualized fluid replenishment strategies are necessary. When formulating the Power drink, we aimed to provide enough energy and electrolytes for endurance activities longer than 1 hour. Of course, it is advisable to hydrate even during shorter activities. The intensity of sweating is very variable and ranges from 0.3 to 2.4 l/h , while sodium loss is on average around 1 g/l . [2] Sodium loss can vary greatly, especially if exercise lasts longer than 2 hours. For every 0.5 kg of body weight loss, i.e. the amount sweated, the athlete should add 450 - 675 ml of fluids . The power drink contains a dose of 380 mg of sodium per 750 ml (506 mg/l). Doesn't that seem like enough? Although the sodium content is lower than that normally lost through sweat, this content results in its optimal absorption and prevention of hyponatremia. On the one hand, a higher amount can negatively affect the taste of the drink, and on the other hand, it may not always be better, as shown in this case study . Replenishment of missing electrolytes and other micro- and macronutrients should be an essential part of every athlete's recovery. The ideal means is the use of Recovery drink. Why? Electrolyte supplementation should be part of the post-workout routine to balance electrolyte balance and proper recovery processes. Until electrolytes (especially sodium) lost through sweat are replaced after exercise, water balance will not be effectively restored and maintained [3] . This can prolong recovery time. Other electrolytes (potassium, magnesium, calcium) are supplemented taking into account the amount lost through sweat and their consumption during activity. And last but not least, there is no documented scientific evidence of a relationship between sodium and muscle cramps. Sodium appears to be one, but not the only, contributing factor to this situation. It is more about dehydration and electrolyte imbalance. We try to do everything we do as openly and transparently as possible. So you can examine the complete composition down to the last milligram in the product detail . But you can see the real effect best in the "field". A power drink will definitely have your back!
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Michal Kempný: If you already have a gift, go all in
Michal Kempný, a name that inherently belongs to Czech hockey. Thanks to his exceptional abilities, determination, hard work and perseverance, he established himself not only in the Czech Extraliga, but also in the NHL, in which he won the Stanley Cup with his team. He proudly represented the Czech Republic at international tournaments, the World Cup and several world championships. Michal's discipline, determination and dedication to sport are an inspiration not only to us at Flow. Add to that a passion for biohacking, and we have a combination that resonates on all fronts. That's why we briefly interviewed Michal. Michal, professional sports require a lot of discipline and hard work. What has sport taught you about yourself? I personally set certain goals for myself every day and every season, and I think that every athlete should have a vision and a dream that drives them forward. For me personally, it is very important in that I take it as a process. Every day is a good day for improvement and a chance to reach your dream goal. To believe in the process, to believe in yourself, in your abilities, and to keep moving forward. Do you ever experience a state of flow in this process? Do you remember the last time? Of course, I have already experienced the state of flow and I know what it entails, but it is not easy to get into it. As a professional athlete, I try to get as close as possible to that state in every match. When you're a flow player, you feel completely unstoppable. It is a state where a person does not doubt his abilities at all. He's not afraid of anything, he's not afraid to play, he creates, everything goes well for him, everything sticks to him the way it should, and it's a very pleasant state. At the moment I don't know when was the last time I was in flow, but I hope to experience it as much as possible. Your determination and discipline led you to the cup, which every hockey player surely wishes to lift above his head. It's about the Stanley Cup. Was winning the Stanley Cup the best moment of your career or do you value something more? The biggest moment of his career so far is definitely winning the Stanley Cup in 2018 with Washington. I think that's the most a player can achieve in hockey. I really appreciate that I could be there, that I could touch it. No one will take that away from me. So that's definitely number one for me. After that, I would definitely mention the bronze medal at the World Championships in Tampere. That was also a nice experience. But of course there are more of those moments during that career. It's also the smaller things like the first game in the NHL, the first game in the national team and, if I start from the very beginning, the first game in the extra league. These are the little milestones that make you happy and warm your heart. We know you're no stranger to biohacking either. Do you have a secret hack that you use for better performance, recovery or health? At the moment, the most important thing for me is probably to expose myself to the cold; cold shower, ice tubs, cryochamber. Then what I use a lot for regeneration and in general such as the daily morning routine is the use of an infrared panel. I try to use it as much as possible. And an excellent thing is the sauna and massages, with that I can relax a lot and clean and turn off my head. They say that the head is at least half the battle. Do you also work with psychics? What helps you the most? I've had a few mental coaches in my career, but none of them I've lasted very long. I try to somehow work with myself, with my thoughts, and the older and more experienced I get, the more I know in hockey what I can expect from all situations, and I try to work with it as best as possible. I have my rituals that help me take my mind off my thoughts a little bit somewhere else, so before every match I do the same thing, I have the same warm-ups and the same rituals that I keep repeating. With these, I can put myself in the zone that there is a match here and I know that I am ready. This is how I try to work with my psyche. What is your biggest daily challenge? It is definitely to be a better person, a better athlete, a better hockey player every day. It is also a big challenge now that we have a two and a half year old son, so I would definitely mention that it is also a challenge to be the best dad I can be. That's what I really try to do, to be there for him and to be the best version of myself for him. Where do you think young athletes make the biggest mistake in preparation? If we are talking about young athletes who already have professional contracts and are earning money, then I think it is very important that these guys do not save on themselves and invest in themselves. It is very important to have good people around you at the beginning of your career. Having professionals around you who understand everything much better than you do. It is important not to skimp on fitness trainers, quality food and education about these things. Don't be afraid to ask questions about things you don't know and don't be shy to ask the professionals. I would probably see the biggest mistake in this. Of course there are guys who do this, but I think most don't. But I was no exception in my younger years and the beginning of my career. All the more reason for readers to take your advice to heart. What other tips would you give to young aspiring athletes aiming for the top? Make sure they enjoy the process. What they do to enjoy it, to love it, to fulfill them every day. I think that's the biggest drive a person can have. And I know that it is definitely not possible without hard work and daily sacrifice, so let them work, but let them enjoy it, let them love it, because there is nothing better than having what you love as a job and still earning a living from it. That's the most. It's a shame to sit in an office for 8 hours every day if you don't enjoy it and it doesn't fulfill you. If you already have a gift that you can perfect and use, then I would go all in.
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