I’m Brandon Wilson. I am constantly working toward improving my mind, body, and spirit using various ancient techniques and cutting-edge biohacking tools and devices. I want to be healthy, but not at the expense of being happy. This simple idea is what it means to be wellthy.
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Last weekend, I took a trip across the country to North Carolina. We don’t have seasons in Arizona, so it was nice to see the fall colors and unique landscapes as we transition from fall to winter in the northern hemisphere.
I was up at 3:30 AM last Friday for an early flight. I knew my sleep would suffer because I’d lose at least one sleep cycle even if I went to bed at my usual time. My Oura sleep score was 76. I lost three hours traveling to North Carolina, yet after a full day of flying, I felt energized and set myself up for a great night of sleep:
Many people will be traveling over the next few months. You don’t have to feel like crap when you travel. There are simple things you can do to stay energized and be wellthy while traveling. Here are my top tips to hack your travel.
My Top 10 Tips to Hack Your Trips
Tip #1: Fast during the trip
It’s very tempting to load up on a big breakfast or snacks at the airport or the plane, and I’ve been guilty of it, same as anybody. On my last trip, I had Bulletproof coffee in the morning and a light salad for lunch, and I had plenty of energy and didn’t feel bloated.
Tip #2: Stay hydrated.
The cabin on an airplane can be as low as 6 percent humidity. Being dehydrated can dry up your mucous membranes, irritate your eyes, nose, and throat and weaken your immune system. Limit caffeine and alcohol before, during, and after your flight. Always take an empty thermos or water bottle to fill up at the airport and drink more water than you think you need. Even better, add some electrolytes like LMNT. If you make strategic visits to the restroom, you might even avoid using the lavatory on the plane.
Tip #3: Supplement to support your immune system.
Travel’s physical and emotional stress means your immune system is working in overdrive, which may lead to a quick depletion of your master antioxidant glutathione. Vitamins A, D, and C, plus zinc and glutathione, will help to keep your immune system strong. I take Bulletproof ADK and liposomal Glutathione from Quicksilver Scientific. I’ve also taken BLIS probiotics, formulated specifically to support your oral microbiome. I’ve also used silver-infused aromatherapy products from Tru47 to support my immune system. You probably won’t have access to the cleanest foods unless you bring your own, so have some activated charcoal on hand for detox.
Tip #4: Get good light and block junk light.
Get as much natural light exposure as possible throughout the day. Stand by windows in the airport and grab a window seat. Block junk light using special glasses, like the ones from TrueDark. I picked up a pair at the Biohacking Conference, and they make a big difference while staring at four screens all day. They also help with all the crappy lighting in airports and on planes.
Tip #5: Cover your ears.
Noise pollution on a passenger plane can reach 80 decibels, enough to trigger a stress response. A good pair of noise-canceling headphones or earbuds are worth their weight in gold on a plane. If you are #TeamApple, you can’t go wrong with AirPods Pro 2. Sony seems to have taken the crown with the best noise-canceling headphones, WH-1000XM4, and Bose offers the best alternative with the QuietComfort Earbuds II. Note: The links in Tips #5 and #6 are affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Tip #6: Address sinus pressure.
If you are flying with a cold, sinus issue, or *gasp* Everyone’s Favorite Virus™️, consider some options. Before the flight, you can take Mucinex to reduce mucus blockages and use Afrin nasal spray to open your sinuses. During the flight, you can wear EarPlanes, special earplugs that relieve sudden pressure changes and reduce pain and pressure on the ear drums.
Tip #7: Wear compression garments.
Deep vein thrombosis, or DVT, is a blood clot that usually forms in the legs. These clots develop when there’s poor circulation to the legs, low air pressure, dehydration, and little leg movement. Long-distance air travel may increase the risk of DVT 2- to 4-fold. You’re most at risk for DVT if you’re overweight or have circulatory problems, but anyone can be affected, especially those traveling for longer than 4-6 hours without much movement. One way to combat the effects of swelling during flights is to wear compression clothing. Some people are familiar with compression socks, but there are also compression pants and compression shirts. This trip was the first time I wore compression pants and a shirt, and I felt a huge difference. I’m never traveling again without suiting up.
Tip #8: Take time to meditate.
You can meditate anywhere, even if only for a few minutes. Choose a practice that works for you, and take moments to pause, breathe, and clear your mind of stress.
Tip #9: Get grounded.
Dave Asprey has written about how he used grounding to eliminate jet lag. I’ve also written about the benefits of grounding, which is especially important after flying. Once I was able, I was outside with bare feet on the ground.
Tip #10: Assume local time.
Natural light exposure (especially around sunrise and sunset) is the best way to reset your circadian rhythm. Get to bed at a reasonable hour based on your new time zone, and allow yourself to wake up naturally the next day.
Traveling doesn’t have to suck. You can’t control the weather or delays, but you can manage your behaviors and set yourself up for a day of travel where you can stay energized and adjust quickly to your new environment. Do you have any travel tips that have worked for you? Tell me about them in the comments so that I can add them to my list.
The Daily Habit is where I share my habits related to the fundamentals: sleep, diet, physical activity, mindfulness, and stress management.
Activated charcoal is a powerful detoxifier that helps counteract gas-related bloating. Any time you dine out or eat questionable foods, taking activated charcoal can help bind toxins and mitigate the damage. Activated charcoal binds to many substances, so you should take it away from prescriptions or other supplements. For more information, refer to this article.
Congratulations to last week’s winners: Tobias L., Steve H., Renata B., Barbara C., Scott S., and Ariel E. October’s raffle is now closed with 30 entries. All you have to do is email email@example.com the correct answer to each week’s brain training, and you will be entered into a monthly raffle to win cool biohacking prizes. You must be a subscriber to win! I do respond to every email.
Every word in this list is missing the letters F-I-N-E. Put those letters back (in any order) in the spaces below to reveal common English words.
K _ _ _ _
B E _ _ _ _ T
C O _ _ _ D _
_ _ F T E _ _
I D _ _ T _ _ Y
O _ F _ _ S _ V E
My go to is Modafinil when I land flying long trips.
I’m also going to try 5mg of Cortisol when I land this time.