Travel Smarter — Beat Jet Lag

Imagine stepping off a long-haul flight and instead of feeling like garbage, you feel clear-headed, energized, and synced with the local time. No fog, no fatigue—just mental clarity. This isn't a fantasy; it's an achievable result of optimizing your body's biology before, during, and after your flight.

If you want to jump straight to the products I use, click here.

The Pre-Flight Protocol: Preparation is Key

The battle against jet lag is won before you ever set foot on the plane. Start implementing these strategies at least three days before your departure.

Shift Your Internal Clock with Your "Temperature Minimum": Your body temperature hits its lowest point (your temperature minimum) about two hours before you naturally wake up. This is a key lever for resetting your circadian rhythm.

• Traveling East? To advance your clock and sleep earlier, get bright light exposure and engage in movement 2-6 hours after your temperature minimum. This means waking up earlier to reset your clock; if you typically wake up at 6 AM, you will want to wake up at 4 AM at least two days before your flight.

• Traveling West? To delay your clock and sleep later, get that light and movement 2-6 hours before your temperature minimum.

• To help get my body adjusted to a new time zone, I use the Theralux high-intensity lamp to simulate sunlight for early morning light therapy when it's still dark out.

Adjust Your Schedule Gradually: If flying east, start waking up 30-60 minutes earlier each day and expose yourself to light immediately. Work out and eat your meals earlier as well.

Dietary Discipline: For three days before your flight, avoid sugar, alcohol, and refined carbs. These cause inflammation and disrupt your body's delicate systems, making it harder to adapt.

Hydration is Key: Do not drink tap water before, during, or after your flight (you might as well toss that Fluoride toothpaste too!). Fluoride is more electronegative than oxygen and can steal precious electrons from your body, impairing your oxygenation at altitude. Personally, I prefer my Echo water bottle and electrolytes.

The In-Flight Strategy: Oxygenation, Hydration, Circulation

This is where the magic happens. Your goal in the air is to minimize stress, maximize recovery, and support your body’s systems.

Non-Negotiables:

• Wear a Hat and Blue Blockers: Airport and plane lights are "junk light." Protect your skin and eyes. My absolute favorites are my VivaRays blue blockers (discount code: ASHLEYDEELEY).

• Fast If You Can: Fast on all domestic flights and as long as you can on international ones. Fasting promotes autophagy (cellular cleaning), conserves energy for cognitive function, and prevents the dehydration caused by digesting carbs and grains. If you must eat, opt for healthy fats, protein and vegetables; I pack Epic beef jerky and organic macadamia nuts.

• Hydrate with Electrolytes: Drink 8-10 oz of water every hour on the hour (except when sleeping of course). I use my ECHO hydrogen water bottle and add a sachet of Quinton Minerals each time for the perfect electrolyte balance. I would never consume LMNT or Liquid IV due to additives; Quinton is pure, unadulterated seawater minerals.

• Move and Ground: Move every hour on the hour to get your lymph flowing. When seated, follow Dr. Jack Kruse's advice: take your shoes and socks off and place your feet on the metal footrest to stay grounded. Don’t sit near a window and don’t sit in an exit row (due to higher exposure of EMFs).

• Avoid These: Don't wear contact lenses (your corneas need oxygen from the air). Don't use the overhead air vent (it's mixed with engine air and contains VOCs). Skip carbs, sugar, and avoid alcohol.

Master Your Sleep on the Plane:

• As Matthew Walker, author of Why We Sleep, says: sleep first on a long flight, not last. This builds healthy sleep pressure to help you sleep at the right time later.

• Change your device screens to a red hue. Changing your screen on any device to red protects your night vision by allowing your pupils to adapt more quickly to the dark. Red light is less disruptive and helps you avoid eye strain. When your device is emitting it’s typical blue light, it suppresses melatonin. On iPhone: Settings > Accessibility > Display & Text Size > Color Filters > Color Tint > Slide Intensity and Hue all the way right.

• Consider a sleep aid like Melatonin from Synchronicity Health or for a powerful option, the Melatonin suppository called the Sandman from Mitozen.

• Maximize your in-flight recovery by investing in earplugs, a neck pillow, and eye mask. This trifecta signals to your body (and other passengers) that this is your 'do not disturb' time, creating a dark, quiet sanctuary for sleep.

Calm Your Nervous System:
Flying is stressful. Shift into a parasympathetic (rest-and-digest) state using some of my favorite tools (listed from free to most expensive):

• 4-7-8 Breathing: A simple yet profound technique coined by Dr. Andrew Weil. (You only need to do 4 cycles once a day)

• Humming: Stimulates the vagus nerve and promotes nitric oxide.

• NuCalm: A neuroacoustic technology that’s FDA-cleared for insomnia, anxiety, and depression. Helps with relaxation.

• Apollo Neuro: Uses soothing vibrations to improve HRV.

• VieLight: A red light device used to reduce neuroinflammation and boost mitochondrial function.

• KAATSU: use on your arms and legs for blood flow restriction therapy, boosting circulation and hormones.

Supplement Guide:

While not mandatory, supplements are a powerful way to dramatically improve how you feel —I wouldn't board a plane without them.

Stimulants (Take to Stay Awake):

• Methylene Blue: Increases mitochondrial function by 30% (Always take methylene blue with 1g of Vitamin C): Methylene Blue is potent antioxidant which  neutralizes free radicals and reduces as oxidative stress. It also mitigates inflammation and may enhance memory.

• NAD+: Boosts brain function and energy

• MyVitalC: A powerful antioxidant for overall vitality.

Anytime (Take for Anti-inflammatory & Antioxidant Support):

• Quinton Minerals: The ultimate electrolyte.

• Organic Astaxanthin: A potent antioxidant and anti-inflammatory agent which can neutralize free radical damage caused by UV rays

• Glutathione: A vital antioxidant that protects the body from oxidative damage, supports detoxification, strengthens the immune system, and maintains cellular health

• CoQ10: A powerful antioxidant which reduces oxidative stress, may help lower blood pressure, and may reduce severity of migraines

• Vitamin C: Strengthens your immune system and may help lower blood pressure; can also limit the damaging effects of free radicals

• NAC: Reduce oxidative stress, fights inflammation, and helps break down thick mucus in the airways, making it easier to breathe

• Fish Oil: AKA Resolvin: Reduce pain, reduce inflammation, support eye health, and may decrease stiff joints

• Glucosamine: Anti-inflammatory agent which can boost joint lubrication

• DHEA: Can help reset your circadian clock

• Estrogen (for women): Can alleviate achy joints

Sleep Aids (To take before desired sleep time):

• Melatonin: can improve sleep quality by reducing the time it takes to fall asleep, decreasing nighttime awakenings, and help the body adjust its sleep-wake cycle

• CBD Suppository: Soothes anxiety and body aches

• 5-HTP: Regulates mood, can improve sleep, helps reduce brain fog, and decreases joint pain

• Glycine: A powerful anti-inflammatory agent which can improve the insulin response, improve sleep, and can enhance memory

• Vitamin B6: Aids in melatonin production, but can also alleviate nausea, reduce inflammation and pain, and boost immune function

• Progesterone (for women): Assists with sleep (men need a much lower dose).

Advanced Hacks used by Pilots:

For those looking for the "Rolls Royce" of jet lag solutions, as discussed by experts like Dr. Ted Achacoso (on Ben Greenfield’s podcast):

• Portable Oxygen Concentrator: Cabin pressure is like being at 8,000 feet. Supplemental oxygen is a game-changer which pilots are encouraged to use at certain altitudes.

• FAA-approved models include:

  • Inogen One (prescription required)

  • Sequel Eclipse (prescription required)

  • Airsep Lifestyle

• TimeShifter App: An ingenious free app which gives you a personalized jet lag plan

• DSIP Peptide (Delta Sleep Inducing Peptide): A potent peptide for resetting sleep upon arrival

• Grounding/Earthing: Upon arrival, get barefoot on grass or sand. It lowers cortisol and reduces inflammation

Upon Arrival: The Final Steps

• Get Sunlight: As soon as you can, get natural sunlight in your eyes (no sunglasses or contacts!) to reset your clock.

• Stay Awake: Try not to nap. Push through to the local bedtime.

• Eat on Local Time: Get your meals aligned with the new time zone immediately.

• Use Your Gear: Continue using your blue blockers, red light devices, and supplements to ease the transition.

The Non-Negotiable List:

1. No tap water. Ever.

2. Wear blue blockers and a hat.

3. Fast on domestic flights. Eat healthy fats, protein and vegetables on international flights.

4. Hydrate with Quinton minerals hourly.

5. Move every hour.

6. Get sunlight upon arrival.

Jet lag doesn’t have to be inevitable. By supporting your body with proper light, movement, hydration, and targeted supplements, you can turn travel from a draining ordeal into an energized adventure.

What’s your number one jet lag tip? Share it with me on Instagram!

Disclaimer: This is not medical advice. This protocol is based on my personal experience as a biohacker. Always consult with your healthcare provider before starting any new supplement, diet, or wellness regimen.