The Jet Lag Diet: Eating to Reset Your Internal Clock

The Core Principle: Timing is Everything

Your digestive system, liver, and fat cells all have their own internal clocks. When you eat at odd hours relative to your body clock, you send conflicting signals that can worsen jet lag symptoms. The most important dietary rule is to shift to your destination's meal schedule as quickly as possible.

As soon as you board the plane, set your watch to the destination time and try to eat only when it would be an appropriate mealtime there. This helps to coax your body's various clocks into the new rhythm.

Strategic Food Choices: Fueling for Wakefulness and Sleep

The composition of your meals can influence alertness and sleepiness. You can use this to your advantage.

Breakfast: Protein for Alertness

When you need to be awake and alert in your new time zone (e.g., breakfast on arrival day), focus on a protein-rich meal. Protein can boost dopamine and norepinephrine levels, neurotransmitters associated with alertness and focus.
Examples: Eggs, Greek yogurt, lean meats, nuts.

Dinner: Carbohydrates for Sleepiness

When you need to wind down for your new bedtime, a meal higher in complex carbohydrates can be beneficial. Carbs can help increase the availability of tryptophan in the brain, which is a precursor to the sleep-promoting neurotransmitter serotonin.
Examples: Pasta, rice, potatoes, whole-grain bread.

Hydration and Stimulants: The Essentials

Hydration is Non-Negotiable

The dry cabin air on a plane leads to dehydration, which magnifies feelings of fatigue and headache. Drink water consistently before, during, and after your flight.

Use Caffeine Wisely

Caffeine can be a useful tool to promote alertness when you arrive, but timing is crucial. A cup of coffee in the morning of your new time zone can help anchor your wakefulness. However, avoid caffeine in the afternoon, as it can prevent you from falling asleep at your new bedtime.

Avoid Alcohol

While it may feel relaxing, alcohol is a major culprit in worsening jet lag. It's dehydrating and, while it might help you fall asleep initially, it severely disrupts sleep quality later in the night, leading to a less restorative rest when you need it most.

A Note on the Argonne (Feast-Fast) Diet

A more extreme approach, the Argonne Diet, involves a four-day cycle of feasting and fasting before a trip to rapidly reset the body clock. While some studies have shown it to be effective, it is very difficult to follow and is generally only recommended for those needing to be at peak performance immediately upon arrival, like military personnel or elite athletes. For most travelers, focusing on meal timing and composition is a more practical and sustainable approach.

Conclusion: Support Your Clock with Your Fork

A jet lag diet isn't a magic cure, but it is a powerful supportive strategy. By aligning your meal times with your new destination and making smart choices about what you eat, you provide another strong cue to your body, helping it to synchronize more quickly and efficiently.