How to Deal With Jet Lag

People often ask me about my “latest” jet lag protocol. Do I have any new tips, tricks, tools, supplements, or devices I swear by to get over jet lag? No, and here’s why: my basic protocol works so well that there’s no need to change it. It’s based entirely on human circadian biology, which hasn’t changed in hundreds of thousands of years. I literally never get jet lag when I stick to my methods.

Here’s exactly how I do it.

Preparing for Flying East vs. West

Flying East:

Break the flight into two short “days.” Sleep as much as possible during the “night” portion (the first half of the flight), then stay awake during the “day.”
Only eat during the “daytime” portion.

Flying West:

A short nap is fine, but don’t overdo it—too much sleep will mess with your adjustment.
Eat lightly or not at all.

In-Flight Tips

Consider fasting. Fasting helps stave off jet lag.
Set your watch to the destination time zone as soon as you board the plane.
Avoid using alcohol or sleeping pills to fall asleep. They disrupt your sleep quality and set you back.
Choose a window seat for uninterrupted rest.
Have a tomato juice. It’s hydrating and potassium-rich, and it’ll keep you from needing to use the bathroom too often.

When You Land

Adapt your mindset to the new location. This isn’t a “new time zone”—it’s your time zone now.
Stay awake and active until bedtime in the new location. No napping.
Spend as much time outside as possible. Natural light helps reset your circadian rhythm.
Take a long walk. You’ll explore, stay active, and soak up sunlight to help you adjust.
Eat meals at the right times according to the new time zone. Food is another circadian cue.
Eat dark chocolate for breakfast. I often pair it with coffee in the morning—it works.

Preparing for Bedtime

Take melatonin:

10 mg 45 minutes before bed on the first night.
5 mg on the second night.
2.5 mg on the third night, then stop.

Follow normal sleep hygiene:

Reduce artificial light after dark.
Stick to your usual bedtime routine.
Read some fiction before bed.

The Next Day

Train outside in the morning sun. A run, some sprints, or any workout in the sunlight will help entrain your new rhythm.
Keep moving, eat at the right times, and avoid naps to maintain the adaptation.

Common Mistakes

Taking a nap when you arrive. This only delays your adjustment to the new time zone.
Avoiding melatonin. Melatonin is an incredibly useful tool for resetting your internal clock.
Pigging out and binge drinking. It feels good in the moment, but it only makes jet lag worse. Wait a couple days to really let loose.
Taking it easy. Resting in your hotel might seem smart, but staying active in the natural light is what actually helps you adapt.

Stick to these tips, and you’ll avoid jet lag entirely—or at least recover from it so fast you won’t even notice.