Jet Lag

Applicable Biohacks

Timed Exercise

This study found that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7 and 10 pm delayed the body clock to a later time. But exercising between 1 and 4 am and at 10 am had little effect on the body clock. The phase-shifting effects of exercise did not differ based on age nor gender.

Melatonin

Taking ~5mg of melatonin close to your new time zone's bed time is effective at helping to reset the body's circadian rhythm.

L-Theanine

Helps relax the central nervous system and lower stress attenuating increases in cortisol levels and mitigating the high-blood pressure response.

PDE5 Inhibitors & Nitric Oxide Donors

• Sildenafil
• Icariin - extracted from Horny Goat Weed
• N-nitrosomelatonin - nitric oxide bonded with melatonin. 50-60% increase in light-induced phase shifts .

Taken in the morning, these speed up the body's re-entrainment in response to light after phase-advances of the light-dark cycle (east-bound flights)..

Any method used to increase NO, properly timed with light, will have a similar impact.

Lower Oxidative Stress from Travel

Being on planes increases exposure to both cosmic radiation and toxins from the travel environment (fuels, off-gassing, etc). Boosting anti-oxidant function can be beneficial for lowering the overall stress and inflammation levels in response to extended travel.

• NAC - primary glutathione precursor
• Glutathione - effective, but NAC is cheaper
• Vitamin C - widespread antioxidant function
• Curcumin - lowers systemic inflammation

Sulfur & Selenium Containing Foods

Broccoli, cauliflower, garlic, onions, and Brussels sprouts

Other factors important for Circadian Rhythm Health

• Selenium
• Vitamin A (deficiency causes circadian rhythm discruption )
• Methyl groups – SAMe is one of the better methyl donors. Methylation is heavily impacted by genetics, e.g. MTHFR mutations.

Drugs

Lithium impacts circadian rhythm.