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

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.

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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 of blood clots.
• Maintain good posture and spinal alignment while sitting to help prevent back and hip pain.
• Reset your body after landing with morning sunlight, gentle movement, and mobility exercises to adjust to a new time zone.
• If you're taking hormone replacement therapy, discuss travel timing with your healthcare provider, as adjusting medication timing may help with sleep and recovery.
• Small, consistent habits before, during, and after travel can make a significant difference in how you feel when you arrive.
• Choose movement that restores your body, not just intense exercise, to reduce stress and support long-term wellness.

Guest Bio: Sarah Wragge

Sarah Wragge is a certified nutrition coach and wellness expert specializing in sustainable nutrition, metabolic health, and lifestyle habits that help women feel their best. Through her coaching programs, she helps clients build realistic, long-term strategies for healthy eating, blood sugar balance, and overall wellness without restrictive dieting. Sarah is passionate about making healthy living practical and approachable, empowering women to improve their energy, digestion, and confidence through simple daily habits.

Guest Bio: Kadee Sweeney

Kadee Sweeney is a Pilates instructor, movement specialist, and founder of Kadee Fit. Known for her restorative approach to fitness, Kadee works with clients ranging from everyday women to high-profile celebrities, helping them build strength, improve posture, increase mobility, and move without pain. Her philosophy centers on aligning the body, supporting the nervous system, and creating workouts that leave people feeling stronger, healthier, and more energized. Through both in-person and online classes, Kadee is dedicated to helping women move with confidence at every stage of life.

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