Most people treat travel like something that just happens to them.

They show up, they suffer through it, and they hope that they don't get sick.

But you're not most people.

You understand that your health isn't random.

It's the result of the decisions you make every single day.

These strategies, fasting, hydration, movement, sunlight, they're simple, cheap, and insanely effective.

Welcome back to the Health Longevity Secrets Show, where we push the limits of human potential and unlock the secrets to our health and longevity with your host, Dr.

Robert Lovkin.

If you're like most people listening to this, you've got travel coming up, and chances are it's happening during the most brutal stretch of the year for your immune system.

Thanksgiving through New Year's.

That's the window when everyone's flying somewhere, running on stress, sleep deprivation, and airport coffee.

You're gonna be on planes, you're gonna be around sick people, your body's gonna be under stress, recycled air, time zone shifts, and jet lag.

It's the perfect storm that leaves most people landing sick, foggy, and wrecked.

But you're not most people.

Today I'm gonna walk you through the exact protocol that I use to stay sharp, strong, and energized before, during, and after every flight.

These are my non-negotiables, habits that keep me landing clear instead of crushed.

So grab your water and get ready to take notes and let's get into it.

And now, please enjoy this week's episode.

Part one, what travel does to your body.

When you understand what's really happening to your body when you travel, all of this is going to make sense.

So when you step in a plane, you're entering one of the most stressful environments you can put your body in physiologically.

First of all, altitude.

Planes are pressurized to around 6,000 to 8,000 feet.

That's less oxygen for your brain, your heart, and especially your mitochondria.

Your body has to work harder for everything.

Next, there's dehydration.

The humidity in an airplane cabin, let's say 10 to 20 percent.

For context, the Sahara Desert sits around 25%.

You're literally in a drier environment than a desert.

Every breath you take, you're losing moisture.

Dehydration slows your metabolism, your immune response, your brain function, all of it.

Add to that hours of sitting.

Your circulation slows, lymphatic flow drops, waste products build up, and then surround yourself with a few hundred coughing strangers breathing the same air.

What could go wrong, right?

That's the reality.

But here's the good news your immune system is incredibly powerful when you give it what it needs.

So let's talk about how to do that.

Part two, before you fly, build the foundation.

Preparation starts before you even get to the airport.

If you wait until you're boarding to think about your health, you've already lost half the battle.

Here's what I do every single time.

Step one, eat real food before you leave.

Protein, healthy fats, and vegetables.

Nothing processed.

No airport junk sandwiches.

Fuel your body like it's about to go through stress because it is.

Step two, I fast on domestic flights.

Anything under like five hours, I don't eat on the plane.

Here's why.

Digestion is one of the most energy-intensive things that our body does.

So when you're at altitude and dehydrated, the last thing you want to do is pull blood away from your brain and into your gut.

Fasting keeps energy stable, mental clarity sharp, and inflammation low.

For extra long haul flights, let's say maybe eight hours or more, that's different.

I bring my own clean food.

Think maybe grass-fed jerky, raw nuts, or something without seed oils or sugar bomb junk.

Step three, mindset.

Plan for a delicious several hours of uninterrupted time.

This is massive.

You're about to be given a wonderful gift.

Hours of uninterrupted time to get things done, or do nothing at all.

I bring the books that I've been planning to read or the work projects that require uninterrupted concentration.

That's harder to get back on Earth.

Or sometimes I just relax and smile and meditate.

Part three, during the flight, protect and circulate.

Now you're on the plane.

This is where most people zone out and their body takes a hit, but not you.

Rule number one: sip, don't chug, take small sips of water every 15 or 20 minutes.

You should be getting up to use the bathroom at least once per flight.

If not, you're dehydrated.

Rule number two, move every single hour.

Stand up, stretch, flex your knees, walk to the back of the plane, take 10 deep nasal breaths.

In through your nose, out through pursed lips.

This keeps your lymphatic system moving.

And that's your immune transport system.

It has no pump.

You are the pump.

Rule number three block out the junk light.

Wear blue light blocking glasses if you must.

That's what I do.

The cabin lighting is loaded with junk blue spectrum.

This confuses your circadian rhythm.

If you want to sleep and adjust faster to new time zones, protect the eyes.

And please skip the alcohol.

At alcohol, at altitude, alcohol dehydrates you twice as fast, stresses your liver, and tanks your immune defenses.

If you want to land clear, not crushed, no booze, no soda, just water and throw in some salt if you want.

Part four, after you land, recover like a pro.

You've landed.

Now what you do in the next few hours will make or break your recovery.

Step one, sunlight.

Get outside, even if it's cold.

Ten minutes of natural light wherever you are in your eyes will reset your circadian rhythm and anchors you in the new time zone.

No sunglasses, no phone, just sunlight.

Step two, get your feet above your heart.

Lay on the floor or on your bed, legs on the wall for 10 minutes.

Get that stagnant blood drain and fresh oxygen to circulate.

Step three, move.

A short walk, a light workout, even some body weight exercises in your hotel room.

20 minutes of movement clears out inflammation, boosts limb flow, and resets your energy.

And of course, keep hydrating.

Throw in some salt if you want.

Your body just went through battle.

Give it what it needs to recover.

Part five, the mindset.

Be proactive, not passive.

Most people treat travel like something that just happens to them.

They show up, they suffer through it, and they hope that they don't get sick.

But you're not most people.

You understand that your health isn't random.

It's a result of the decisions you make every single day.

These strategies, fasting, hydration, movement, sunlight, they're simple, cheap, and insanely effective.

You don't need a lab or a fancy biohack, you just need a plan.

So here's my challenge to you.

On your next trip, run this protocol once.

Fast on the flight.

Hydrate with water and throw in some salt if you want.

Move every hour, get sunlight when you land.

Do it once, just once, and feel the difference.

You'll never travel the same way again.

Now, if this episode hit home for you, you'll want to go deeper.

And I want to invite you into our community.

Sign up for our quarterly three-day water fast that Josh DeMel and I do with a growing group who want to be healthier.

We we commune with daily Zoom calls.

Also, our weekly podcast and newsletter highlight the latest secrets in health and longevity.

Plus, you'll join a tribe of like-minded people who live this every day just like you.

You'll find the link in the show notes.

So, this holiday season, don't let travel take you out.

Land clear, not crushed.

That's the win.

If you are enjoying this program, please hit that subscribe button or even better, leave a review.

Your support makes it possible for us to create the quality programming that we're continually striving for.

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