Andrew Herr: Solving Jet Lag with Science, Inflammation, Sleep, and Smarter Travel

I sat down with Andrew Herr to unpack what flying really does to your body and how to fix it with simple, science-based steps. Andrew has coached fighter pilots, Navy SEALs, and busy executives, and he built a travel system that treats jet lag like a solvable problem, not a life sentence.

We break down why pressure changes and lower oxygen in the cabin drive inflammation, why that brain fog and puffy feeling show up even on short hops, and how circadian rhythm, light, and meal timing fit into the picture. We get into domestic versus international travel, when you only need a “mini” protocol, and when you need the full reset. You will hear exactly how to set up sleep the first night, when to use light or block it, how to time magnesium, omega-3s, and melatonin, why small protein-first meals beat grazing on junk, and why fasting can help some people but not everyone.

You will also learn how to read your own signals, why some frequent fliers think they are fine when they are not, and how to test whether something actually helps you. If you want to land clear-headed, sleep that first night, and feel like yourself again, this episode gives you a plan you can run on your very next trip.

Key topics

• Why flights trigger inflammation, even on short routes
• Circadian rhythm basics, light timing, and sleep setup
• Domestic vs international playbook, what changes and why
• Protein-first eating on travel days, hydration, and walking after meals
• When fasting helps and when it backfires
• Blue light blocking, battery-powered alarm clocks, and a bedroom setup after you land
• How to test if a tool or supplement is working for you
• Where Andrew’s timing protocol came from and how the app personalizes it without guesswork

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Resources mentioned

• FlyKit travel protocols and refills: flykit.com
• Blue light blocking glasses that block high percentages at night
• Omega-3s with balanced EPA and DHA
• Melatonin and magnesium timing for first-night sleep

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