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Travel Like a Biohacker: Flight Fatigue Recovery Stack

  • Writer: Julia Varshavsky
    Julia Varshavsky
  • Jul 16
  • 3 min read

Beat jet lag, stay sharp, and recover fast with tools that work at 30,000 feet!


Welcome to The Sage Minute—bite-sized, science-informed insights on wellness, emotional balance, and longevity. Each issue offers a practical method or tool—behavioral, nutritional, or environmental—grounded in evidence and lived experience.


Today’s focus? Staying sharp and energized while flying.


Let’s begin with one of the most overlooked disruptors of wellness: poor sleep.


I travel often, and over time I’ve dialed in two core strategies that help me arrive clear-headed, hydrated, and ready to roll. Whether it’s a cross-country hop or a long-haul haul, these strategies consistently reduce in-flight fatigue and support recovery.


💧 Electrolyte Repletion


Countering Altitude-Induced Dehydration


Airplane cabins are pressurized to around 5,000–8,000 feet, with humidity often below 20%. That dry, low-oxygen environment accelerates fluid loss through breath and skin—and thanks to mild hypoxia, you don’t even feel as thirsty as you are. The result? Fatigue, brain fog, and sluggish recovery.



My in-flight hydration protocol: I mix one packet of LMNT (a no-sugar electrolyte blend: 1000mg sodium, 200mg potassium, 60mg magnesium) into 16–20 oz of water at the hydration station, usually right before boarding. I aim for about 8 oz of fluid per hour during the flight (Aerospace Medical Association guidelines) combining LMNT with regular water and hydrating snacks like apple slices or tangerines.


🔋 Exogenous Ketones


Fuel for Mitochondria, Focus, and Metabolic Resilience


Flying isn't just dehydrating—it also stresses your metabolism. The combination of hypoxia, disrupted circadian rhythms, and emotional stress can impair glucose regulation and increase oxidative load.


That’s where exogenous ketones come in. The key molecule, beta-hydroxybutyrate (BHB), helps stabilize blood sugar, reduce inflammation, and support mitochondrial function—making it a smart tool for both travel recovery and mental clarity.


I rotate between:


  • Qitone – Developed with the Buck Institute for Research on Aging, Qitone combines BHB and MCT oil for smooth, sustained energy. It mixes easily into coffee—my favorite pre-flight (or pre-work out) ritual. 

  • Ketone-IQ – Backed by U.S. military research, this ready-to-drink ketone shot delivers steady clarity. I keep one in my backpack—it’s my go-to before long flights.



🔥Once on the Ground


Reset Your System with Infrared Sauna


Once I land, I always scout out an infrared sauna. It’s a tried-and-true part of my post-travel reset—helping me fight jet lag and accelerate physical and cognitive recovery.


Many wellness studios and gyms now offer both memberships and drop-ins, making it easy to get a session in. My go-tos, depending on the city:



👇 What About You?


Have a go-to in-flight ritual or post-travel recovery trick? Drop a comment—I’d love to hear your protocol.


🛒 Featured Supplements


If you'd like to explore the supplements I mentioned:



Note: I’m an affiliate for Qitone, and for Amazon. If you purchase using my code or link, I may earn a small commission—at no extra cost to you. That support helps fuel Sage Minute content and research.


Stay Present, Thrive Daily!


Julia



The information provided here is for educational purposes only and is not intended as or substitute for medical advice or treatment. Please consult a healthcare provider before making changes to your wellness routine or regarding the diagnosis or treatment of any disease or condition. Products that may be sold are not intended to diagnose, treat, cure or prevent any disease or condition. For full disclosure information, see Health Claims Disclosure | Sage Crew and Affiliate Disclosure | Sage Crew.


 
 
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