EP 124: What to do when you fly. The protocols I recommend for air travel

This episode reframes jet lag as a deeper physiological stress caused by circadian disruption affecting hormones, digestion, immunity, mood, and energy—especially if your baseline includes poor sleep, inflammation, gut issues, or blood sugar instability. You’ll get a three-phase protocol for before, during, and after flying: start hydrating with electrolytes 3–4 days ahead, eat clean, nutrient-dense meals, avoid alcohol, and use light strategically based on travel direction (east: earlier bedtime + morning sunlight; west: later schedule + evening light). 00:00 Jet Lag Reframed00:48 What You’ll Learn02:53 Why Jet Lag Hits Hard04:57 Pre-Flight Prep06:42 Light and Food Timing08:50 In-Flight Survival11:08 Post Landing Reset13:40 Recovery Tools14:13 Frequent Flyer Mindset15:36 Extra Travel Hacks16:53 Recap and Action Steps18:54 Gear and Routine Tips20:59 Final Wrap UpOrder supplements: https://us.fullscript.com/welcome/tripleplayperformanceBlue Blockers (code: TRIPLEPLAYDOC): https://spectra479.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit tripleplaydoc.substack.com/subscribe