Sunday, July 21, 2024

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Ben’s Final Journey Playbook + Science-Primarily based Tricks to Beat Jet Lag


I am about to fly to London for the Well being Optimisation Summit, so long-haul flight administration has been on my thoughts recently.

Seems, it usually doesn’t matter how fancy your compression socks are or what number of body weight squats and calf raises you do behind the airplane, as a result of…

…if you find yourself on that aircraft, you might be inside a tiny steel tube that’s being bombarded by photo voltaic radiation and that’s utterly disconnected from the earth’s pure magnetic discipline. That is powerful to combat in opposition to and nonetheless really feel good after (although I am about to let you know how one can hack it).

You might be additionally uncovered to Wi-Fi indicators (usually obtainable throughout the entire flight), folks firing up their telephones and checking e-mail (which occurs for your entire gate-to-takeoff and landing-to-gate phases — usually when there’s only a bar of reception, which makes the radio frequencies being emitted even greater!), dehydration from altitude, dry filtered air, toxin-laden airplane meals, dangerous water, airborne pathogens, and — if you’re touring throughout a number of time zones — jet lag.

Jet lag is a chronobiological situation that happens whenever you journey throughout a number of time zones. The day-and-night cycle of your vacation spot isn’t what you’re accustomed to, so your physique clock isn’t in sync with the vacation spot’s time. The issue is exacerbated as a result of consuming, sleeping, hormone regulation, and body-temperature-variation patterns additionally don’t correspond to what you might be used to. Jet lag sucks, as all frequent flyers know. The signs embody longer sleep onset latency (particularly if you’re flying east), early wake instances (particularly if you’re flying west), interrupted sleep, poor cognitive efficiency, fatigue, complications, irritability, and issues with digestion, similar to indigestion, constipation, and even lowered curiosity in and pleasure of meals.

So, there is a so-called “darkish facet to hypermobility,” and thus not a lot beats flying for radiation publicity, full-body irritation, free radical manufacturing, lowered restoration, and inhibition of necessary organic processes like protein synthesis.

I don’t find out about you, however when I’m touring and must carry out at peak capability, usually simply hours after my flight touches down, I merely can’t afford the full-body harm and lack of health that may happen each time I hop on a flight to a race or convention. 

Ben Greenfield Jet Lag

Happily, there are highly effective, confirmed methods to beat jet lag and keep peak psychological and bodily efficiency regardless of what number of time zones you cross. By understanding realign your physique’s pure clocks and mitigate the stresses of air journey, you’ll be able to step off any flight feeling energized and able to function at your highest degree. On this article, you will achieve insights into the highest science-backed techniques for conquering jet lag and arriving at your vacation spot primed for fulfillment.

Mastering Jet Lag 101: The right way to Cross Time Zones Like a Professional

The basics of managing jet lag are fairly much like these for sustaining good sleep general. One efficient technique is to implement zeitgebers (a time period meaning “time giver”). These are environmental cues, similar to gentle and temperature, that assist regulate your circadian rhythms — the interior 24-hour cycle that dictates your sleep-wake sample. By adjusting these cues, you’ll be able to successfully enhance or lower your sleep drive, which is especially helpful when crossing time zones or resetting your inside clock.

A very powerful zeitgebers are:

  • Loads of pure gentle and blue gentle through the day and mitigation of shiny gentle at night time
  • Consuming meals timed to the traditional consuming time within the location you’re in, which suggests opting out of intermittent fasting or breakfast skipping for those who’re in a brand new time zone and as an alternative consuming a nutritious breakfast that ideally contains 20 to 30 g of protein
  • Chilly publicity within the early hours of the day, then sleeping in a cool setting at night time 
  • Motion, ideally by way of an train session carried out throughout the first two to 4 hours after waking

Second, you could implement the next 4 gold-standard sleep hygiene elements:

1. Gentle

To handle gentle, get uncovered to pure daylight and use a light-producing machine just like the EVY or Beacon40 flashing gentle and the AYO or Re-Timer glasses by day, then dim the screens, don blue-light-blocking glasses, and implement red-light bulbs and/or red-light headlamps at night time.

2. Temperature

Hold the room as cool as doable (60 to 64 levels Fahrenheit is the candy spot), and keep away from exhausting train classes and heavy or spicy meals within the three hours main as much as bedtime.

3. Sound

To handle sound, use earplugs and background-noise-producing apps similar to SleepStream or sleep with a set of soppy wraparound headphones like SleepPhones that play NuCalm or mind.fm tracks or a yoga nidra session (my favorites are the tracks from Ally Boothroyd, free on YouTube). 

4. Stress Administration

The fourth element of sleep hygiene — stress administration — is commonly the trickiest to deal with. I was the man who would wander in my resort room and open my laptop computer on the mattress or hold a enterprise guide helpful by the bedside.

Unhealthy transfer.

That routine mentally related my bed room with stress, stimulation, and work.

This may be all of the extra problematic for hard-charging, high-achieving people who find themselves usually genetically hardwired (as I discovered after I interviewed Doug Brackman, writer of Pushed) with patterns that may have allowed them to be an excellent, awake, and alert sentry or soldier 4 thousand years in the past but it surely doesn’t serve you effectively within the trendy period the place an incoming message to your laptop computer propped up in your stomach in mattress actually isn’t as huge of a sleep-disrupting menace as your mind perceives it to be. 

The 2 genes that the majority have an effect on this stress response are the COMT and ADRA2B genes. For instance, your COMT gene determines how briskly your physique can clear necessary neurotransmitters like dopamine and noradrenaline. In case you have a gradual COMT gene, you usually tend to keep confused for an extended time, and stress can after all intrude along with your sleep.

In the event you’re a type of of us who’s genetically hardwired to lie awake at 3:00 a.m. plotting out twenty-seven loopy enterprise concepts and reprocessing your latest argument with a coworker, my greatest recommendation is to eradicate as many types of work as doable from the bed room (together with enterprise books), banish the laptop computer and TV, and use software program just like the 1TapZap, the pink gentle iPhone trick, or the “biggest well being hack ever” smartphone shortcut to render your machine ineffective, boring, and dim at night time.

9 Methods to Stop Jet Lag From Ruining Your Journey

So apart from managing gentle, temperature, sound, and stress, what else are you able to do about jet lag?

Drawing on skilled insights and private expertise, I’ve compiled a listing of 9 distinctive and efficient methods that can assist you alter swiftly and comfortably to your new setting. From grounding methods to high-dose vitamin regimens, the strategies talked about under transcend the standard recommendation, providing progressive methods to beat jet lag and hold you feeling your greatest.

1. Observe Grounding

Grounding, which you’ll be able to be taught extra about on this podcast, is the apply of exposing your physique to the pure magnetic frequencies produced by the Earth. Grounding turns into simplest after flying since hurtling forty thousand toes above the planet in a steel tube is about as disconnected from the Earth as you will get.

How do you floor your self when touring?

As quickly as I land at my vacation spot, I make it some extent to get outdoors barefoot, go swimming in a pool or pure physique of water, or don grounding footwear or sandals for a stroll.

I additionally use pulsed electromagnetic discipline (PEMF) remedy gadgets, which use low-frequency electromagnetic waves (set at about 7 to 10 Hz) to stimulate and promote therapeutic within the physique’s cells and tissues. For extra transportable, user-friendly PEMF gadgets, I like to recommend trying out CELLER8IcesM1, and Flexpulse. I additionally journey with a light-weight grounding mat from Final Longevity that I can simply place below the sheets on any resort mattress. 

2. Get Some Gentle Train In

Analysis suggests that train can regulate circadian rhythms. As awful and depressing as you might really feel coaching after a day or two of worldwide journey, the earlier you’ll be able to vigorously transfer after arriving at your vacation spot, the earlier you’ll bounce again from jet lag and normalize your circadian rhythm.

You don’t must do a killer exercise or an epic run. If I’m feeling a bit blah after touring, my high three train decisions are strolling (barefoot or in grounding footwear or sandals if doable) within the sunshine or on a seaside, swimming (ideally in cool or chilly water), and out of doors barefoot yoga.

For lengthy layovers, I’ll usually log as much as ten thousand steps strolling by means of the airport whereas listening to an audiobook or podcast, with random bouts of air squats or push-ups thrown in if I discover a quiet spot the place my grunting gained’t annoy the seated Cinnabon eaters.

3. Keep away from Stimulants Till You Arrive at Your Vacation spot 

To scale back jet lag, it’s a comparatively widespread advice to restrict the consumption of caffeine, alcohol, and nicotine.

As a result of these chemical substances overstimulate the central nervous system (CNS) and have the potential to disrupt an already disrupted circadian rhythm, I completely agree and don’t go close to caffeine or every other CNS stimulant whereas en path to my vacation spot.

However when you arrive at your closing vacation spot, these similar compounds can work splendidly to maintain you awake till it’s formally bedtime in your new time zone or to jump-start your cortisol drive as you get accustomed to the morning hours of your new vacation spot. 

It’s also possible to defeat jet lag by taking any of the nootropics or sensible medication listed within the two articles under:

4. Take Melatonin

Once I’ve traveled throughout greater than three time zones, earlier than going to mattress my first night time at my closing vacation spot, I eat a 500 to 1,000 mg sledgehammer dose of melatonin by way of the Sandman suppositories from Mitozen. 

This seemingly insane quantity of melatonin was prescribed by an oncologist good friend of mine to assist his sufferers cope with ache at night time, and upon studying this from him, I gave it a couple of tries as a jet lag hack. Moreover, Dr. John Lieurance, who I take into account the highest authority on melatonin, recommends this protocol, which you’ll be able to be taught extra about right here.

It really works, however you might end up extraordinarily groggy the following morning, through which case ample morning gentle publicity can kick it out of your system quicker. Melatonin can also be a pure anti-inflammatory, so it’s going to assist cut back the irritation that happens throughout air journey.

5. Drink Numerous Water

You develop into dehydrated when sitting within the dry cabin air of an airplane, so an important a part of overcoming jet lag is ingesting sufficient water. I’ve experimented with a really excessive water consumption and have discovered that it helps fairly a bit in comparison with the disappointingly tiny water cup handed to me by the flight attendant each couple of hours.

I drink near 16 to twenty ounces of water, almost a full bottle, every hour and really feel a definite distinction in sleep, temper, and power upon touchdown.

Simply make it possible for, if you’re in a center or window seat, your aisle-based seatmate is spry and keen to maneuver each time it’s worthwhile to pee, or you’ll be able to politely ask to modify seats.

Discover water boring?

Journey with a small bottle of natural stevia and add it to membership soda or glowing water to create a cream soda-esque expertise. As a phrase of warning, consuming this a lot water per hour could trigger hyponatremia (water intoxication), so I like to recommend that you simply eat hint liquid minerals or electrolytes with every bottle. To improve your water with a potent dose of jet-lag-fighting antioxidants, add a scoop of vitamin C powder and some hydrogen tablets

6. Take a Chilly Bathe

Along with reducing physique temperature previous to sleep, chilly showers cut back inflammatory cytokine ranges, activate brown adipose tissue to burn fats, and induce a hormone response, notably by inflicting a spike in adrenaline.

I’ve gone as far as to enter an airline lounge within the airport for a ten-to-fifteen-minute chilly bathe throughout a protracted layover. I additionally take a two-to-five-minute chilly bathe within the resort after I arrive at my closing vacation spot. Discovering a close-by spa lets you take issues to the following degree, as you are able to do hot-cold distinction remedy with a number of rounds of dry sauna publicity adopted by a chilly plunge or chilly bathe.

Simply be sure you’re not getting so chilly that you simply’re shivering as a result of that degree of chilling will lead to an adrenaline surge that may really hold you awake.

In different phrases, get chilly however not too chilly. 

Splashing numerous chilly water in your face may assist, however it isn’t almost as efficient as immersion or showering. Chilly showers additionally dilate your blood vessels as a result of they launch extra nitric oxide, and the following enhance in glucose and oxygen uptake by your organs and muscle groups can dramatically cut back jet lag.

7. Devour Curcumin

Curcumin, which is present in turmeric and curries in addition to in concentrated complement types, is a potent antioxidant when taken on an empty abdomen each earlier than and after flying. It simply crosses the blood-brain barrier, shuts down inflammatory cytokines in neural tissue, and will even increase testosterone and development hormone manufacturing.

Upon touchdown at my closing vacation spot, I take about 1,000 mg of curcumin from a extremely absorbable supply similar to Meriva, which is discovered in lots of dietary supplements, just like the Thorne multivitamin, or from the turmerosaccharides in a serving of Kion Flex. 

8. Search Out Sulfur

Sulfur-rich meals are glorious antioxidant precursors and assist cut back the irritation that may happen when flying.

Sulfur is present in broccoli, cauliflower, garlic, onions, and Brussels sprouts. After all, for those who go for sautéed garlic and onions preflight, you might have to brush your tooth afterward (until you intend on creating enemies through the flight).

Fermented meals like kimchi or sauerkraut are additionally good sulfur sources, and as a bonus, might help to revive the microbiome imbalances brought on by air journey, although a good probiotic may work effectively for serving to the intestine to get better.

Dietary supplements containing sulfurous compounds, similar to glutathione, N-acetylcysteine, MSM, and DMSO, might be much more efficient than sulfurous meals. However for those who squeeze a couple of meals with these meals into the times main as much as your flight and simply after, you’ll really feel a lot better whenever you journey and will probably be much less more likely to endure immune system deficits.

For an much more potent dose of antioxidants, you’ll be able to take a cocktail of (or get an IV with) glutathione, astaxanthin, selenium, vitamin E, CoQ10, N-acetylcysteine, vitamin C, and alpha-lipoic acid. Animal research have proven that a big dose of antioxidants like this could cut back the oxidative stress brought on by the radiation skilled throughout airline journey, as can taking a big dose of DHA, shilajit, methylene blue, chlorella, or spirulina earlier than flying.

For quicker mobile restore and restoration, I additionally suggest a dose of NR, NMN, or NAD, which additionally works very effectively for sleep deprivation, notably when mixed with creatine

9. Get a Hit of Oxytocin 

Oxytocin is a potent hormone that lifts your temper and acts as an antioxidant, antidepressant, and anti inflammatory.

It’s naturally launched after intercourse and through childbirth and breastfeeding, however you’ll be able to complement with an oxytocin nasal spray dose of about 10 to 21 IU per day, so you will get an oxytocin repair at any time and anyplace, together with while you’re touring.

Along with utilizing a nasal spray, you’ll be able to hug somebody or, whereas it’s barely much less efficient, warmly shake somebody’s hand. Bodily contact will trigger your mind to launch low ranges of oxytocin.

So whenever you get to your vacation spot, discover the primary one that is okay with it and provides her or him a giant, loving bear hug. Or do some associate carries up the steps on the resort (which, by the way, makes a terrific journey exercise).

Simply brush your tooth first for those who used the garlic-and-onions trick…

Extra Methods and Tricks to Really feel Wonderful After Your Flight 

Whether or not you are embarking on a summer season trip, touring for work, or visiting household, the very last thing you need is for jet lag to damage your expertise. Along with the earlier 9 techniques, there are many different methods you should utilize to really feel superb whenever you hop off your flight. Implementing the extra ideas under will enable you to arrive at your vacation spot feeling refreshed and able to profit from your journey:

  • Don’t eat till it’s mealtime in your closing vacation spot, and particularly don’t stand up within the wee morning hours to eat, as consuming meals outdoors of regular consuming instances will make adjusting your circadian rhythm far harder. If you end up mendacity awake with the munchies at 2:00 a.m. in Tokyo, attempt a yoga nidra session as an alternative. That’s my greatest trick. 
  • Put on full-body graduated compression socks on the flight to manage blood pooling and swelling within the legs and toes. 
  • Use magnesium. It’s not solely going that can assist you sleep at night time however can offset a number of the electrochemical imbalances that happen throughout airplane journey. 
  • Journey with Omica Organics vanilla — or butterscotch toffee-flavored liquid stevia which you could add to membership soda or seltzer water for extra taste (belief me, it tastes like a scrumptious vanilla cream soda) and to assist hold starvation at bay.
  • Smear the insides of your nostrils with sesame oil or olive oil to maintain your nasal passages moisturized within the dry cabin air. It’s also possible to use a nasal spray for mildew and mycotoxin publicity, just like the peptide VIP or the Glutastat intranasal spray, together with a throat spray like Beekeeper’s Naturals propolis spray or liquid silver spray added to an inexpensive journey spray bottle from Amazon. Thieves important oil added to water can also be good for the immune system throughout journey.
  • Use the light-producing Re-Timer or AYO glasses in your first morning at your closing vacation spot, particularly if you realize you may be indoors for a lot of the day otherwise you gained’t be capable to get any sunshine.

Have any questions, ideas, feedback, or suggestions for me on conquer jet lag? Drop me a line under, and I am going to you should definitely reply you!

For extra insights into biohacking your journey, I like to recommend trying out the next assets:



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