# How to Beat Jet Lag: Nutrition, Fitness & Sleep Tips

An episode of [SHE MD](https://invisiblenetwork.ai/podcast/1731012409), 21 Jul 2026, 45 min.

Audio: https://pdst.fm/e/pscrb.fm/rss/p/mgln.ai/e/369/www.claritaspod.com/measure/arttrk.com/p/DM22A/arttrk.com/p/ARTS0/rss.art19.com/episodes/0f8e85d2-f5aa-460f-8445-ededf4493101.mp3?rss_browser=BAhJIhVJbnZpc2libGVOZXR3b3JrBjoGRVQ%3D--0761ee75eb25694efc17849092f8583c07f6c68b

Travel can leave you feeling exhausted, bloated, stiff, and completely out of sync, but it doesn't have to. In this episode of SHE MD, Dr. Thaïs Aliabadi and Mary Alice Haney are joined by nutrition expert Sarah Wragge and Pilates instructor Kadee Sweeney to share their favorite science-backed strategies for preventing jet lag and helping your body recover after a long flight. From what to eat (and what to avoid) before boarding to hydration, sleep, digestion, movement, and simple exercises you can do on the plane or after you land, this conversation is packed with practical tips you can use on your next trip. Whether you're traveling across the country or around the world, these expert recommendations can help you feel energized, reduce inflammation, improve circulation, and get back to feeling like yourself faster. Subscribe to SHE MD Podcast for expert tips on PMOS, endometriosis, fertility, hormonal balance, mental health, and more. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women’s health and well-being. Sponsors Pure Encapsulations: Digestive Enzymes Ultra Sera: To learn more you can visit PreTRM.com (new line)Talk with your provider about whether the PreTRM Test might be right for you. Midi Health: Book your first virtual visit today at joinmidi.com. Talkiatry: Head to talkiatry.com/shemd to complete the short assessment and get matched with an in-network psychiatrist in just a few minutes. Gusto: Try Gusto today at gusto.com/shemd and get three months free when you run your first payroll. OLLY: You can find OLLY Precise Probiotics with skin, stress, or metabolism support at a Walmart near you. Figs: Right now, you can get 15% off your first order at wearfigs.com with code FigsRx. What You’ll Learn • Why eating and drinking on airplanes can leave you feeling bloated, inflamed, and fatigued • How hydration, protein, fiber, and nutrition choices can help prevent jet lag • The best foods to eat before and after a long flight • How movement, posture, and Pilates-inspired exercises can relieve travel-related back pain • Why sitting for long periods can impact circulation and increase blood clot risk • How morning sunlight and movement can help reset your circadian rhythm • Simple exercises and stretches you can do on a plane or when you arrive at your destination • Tips for improving digestion, sleep, and recovery while traveling • How to build healthy travel habits that support your body before, during, and after your trip Key Timestamps 00:00 The Jet Lag Episode Every Traveler Needs To Watch 00:54 Meet The Experts, Sarah Wragge And Katie Sweeney 01:36 Why What You Eat Before Your Flight Changes Everything 02:53 The Number One Rule For Eating On A Plane 05:46 What To Eat And Drink The Moment You Land 07:04 How To Prevent Blood Clots On Long Flights 08:22 The Best Supplements To Take When You Travel 10:10 The Truth About Fiber Supplements Nobody Tells You 12:00 Sarah Wragge's Top 3 Jet Lag Nutrition Tips 19:29 Why Spinal Alignment Is Everything During Travel 21:04 Why Stretching Your Low Back Can Actually Make It Worse 25:34 Breathing Techniques That Reset Your Body Mid Flight 28:18 The Simple Glute Exercise You Can Do In Your Seat 29:53 The Exact Workout That Cured Jet Lag After Landing 35:02 Vibration Plates Trampolines And Lymphatic Drainage 38:55 The First Thing To Do When You Check Into Your Hotel 40:00 This Will Change How You Travel Forever Key Takeaways • Stay hydrated before, during, and after your flight to reduce dehydration, fatigue, and digestive issues. • Eat a balanced meal before flying and consider skipping airplane meals to help minimize bloating and discomfort. • Prioritize protein, vegetables, and fiber to support stable energy levels and healthy digestion while traveling. • Get up and move frequently during long flights to improve circulation, reduce stiffness, and lower the risk…

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