TLDR;
This podcast episode with Bryan Johnson and Dr. Mike Malin discusses the significant impacts of jet lag on the body and mind, and challenges the cultural norm of excessive international travel. They explore the science behind jet lag, its effects on cognitive function, hormone balance, and overall well-being. The discussion shifts from providing quick fixes to advocating for a fundamental change in how we perceive and manage travel, emphasizing the importance of setting boundaries to protect health and performance.
- Jet lag significantly impacts cognitive function, hormone balance, and overall well-being.
- Excessive international travel can be detrimental to health, affecting personal and professional life.
- Setting boundaries and reasonable expectations for travel is crucial for maintaining well-being.
Introduction [0:00]
The podcast introduces the topic of jet lag, prompted by Bryan Johnson and Kate's recent 11-day international travel experiment that negatively impacted their health. Kate is absent due to illness resulting from the trip. The discussion aims to define a healthy amount of international travel and strategies to mitigate its effects. The hosts express concern over Kate's health and the challenges of discussing the topic without her presence.
Bryan’s Travel Experiment [2:00]
Bryan and Kate conducted an experiment involving intense international travel, characterized by late nights and reduced sleep. They experienced a decline in cognitive function, increased irritability, and cravings for unhealthy foods. Bryan notes that he hadn't felt jet lag so acutely since starting Blueprint, which heightened his awareness of his body's responses. The experiment provided valuable insights into the physical effects of international travel combined with poor sleep habits.
Debunking the ‘CEO Lifestyle’ [3:44]
Bryan discusses his recent experience at a conference with high-achieving founders who consider frequent international travel a normal part of their job. He argues that these individuals often overlook the detrimental effects of constant time zone changes on their bodies. Unlike financial accounting in business, the impact of travel and poor sleep on physical health is not directly measured or accounted for, leading to a reliance on subjective feelings. Bryan emphasizes the importance of using data and scientific evidence to understand and address the negative impacts of international travel.
Why Jet Lag Happens [6:28]
Jet lag occurs because humans evolved with the sun, developing a circadian rhythm based on light exposure. Blue light, in particular, activates the suprachiasmatic nucleus in the brain, which regulates this rhythm. Travel disrupts this rhythm by rapidly changing the time of day the sun appears, confusing the brain. It typically takes about one day per hour of time zone change to adjust, meaning a nine-hour time difference could require up to nine days for complete adaptation. Eastbound travel is often more challenging than westbound travel because it involves advancing the body clock rather than delaying it.
Jet Lag Recovery [8:00]
Bryan shares his experience of monitoring his body during international travel, noting initial shock, followed by stabilization, and then cravings for unhealthy foods. By day 10, he felt a loss of willpower and primal instincts. Mike explains that sleep disruption leads to a sleep deficit, affecting decision-making and willpower. Hormones and gut function are also disrupted due to the shift in circadian cycles, causing brain fog and mood swings.
Improving Sleep [14:00]
The discussion shifts to mitigating jet lag, focusing on blue light exposure. Studies show that evening blue light exposure can delay melatonin release by about 40 minutes. Bryan shares his strategy of using blue light blocking glasses on the plane and seeking sunlight immediately upon arrival to adjust to the new time zone. Mike suggests continuing to avoid blue light in the evenings at the destination and maximizing sunlight exposure in the morning to help the brain adapt.
Is Fighting Jet Lag Possible? [17:07]
Bryan questions whether strategies to combat jet lag make a significant difference or if the body simply needs time to adapt. Mike clarifies that these interventions primarily shorten the duration and severity of jet lag symptoms rather than preventing them entirely. He references a study on Argentinian soccer players that combined melatonin, exercise timing, and light exposure to reduce the time shift from 12 hours to just over two days. Light, eating, and exercise are the primary levers for influencing the circadian rhythm, aside from medications.
Olympic Athlete Study [21:44]
The discussion highlights the harms of jet lag, including increased risks of diabetes, inflammation, and cardiovascular disease. A study on Olympic athletes revealed that those who didn't recover from circadian rhythm adaptation were more likely to drop from gold to silver medals. This underscores the importance of managing sleep and travel to maintain peak cognitive and physical performance.
Travel Rule of Thumb [24:42]
Bryan suggests limiting international travel to one trip per quarter to minimize the negative impacts of jet lag. Mike supports longer duration travel over frequent shorter trips, as the latter resembles shift work, which carries significant health risks. They discuss creating a rule of thumb for allowable international travel, considering the need for individuals to attend events and meetings within a three-to-four-day timeframe.
Shifting Your Mindset [33:55]
Bryan likens the discussion around travel to that of sleep, noting the mentality of sacrificing sleep for business success. He emphasizes the importance of recognizing missed opportunities and reduced performance due to travel-induced cognitive impairment. Many people are unaware of how much better they could perform by reducing the negative impacts on their health.
Setting Limits for Travel [35:10]
Bryan suggests evaluating travel thresholds based on the impact on those around you, such as children, employees, and investors. They propose three tiers for quick trips: one trip per month (extreme), one trip every 60 days (middle ground), and one trip every 90 days (safer side). Mike recommends including trips across three or more time zones, such as from the Pacific to the East Coast, in these considerations.
Jet Lag Protocol [44:25]
Bryan shares his jet lag protocol, which includes wearing blue light glasses on the plane, fasting, getting a full night's sleep, seeking light exposure upon landing, exercising, eating, and taking melatonin in the evenings. He also found naps to be beneficial. Mike suggests sticking to a consistent bedtime at the destination and considering pharmacological interventions like melatonin, extended-release melatonin, or medications like medafanil.
Stimulants During Travel [50:41]
Mike advises using stimulants like coffee or medafanil cautiously, depending on the time of day of arrival. Stimulants are acceptable if landing in the morning but should be avoided in the afternoon or evening to prevent sleep disruption. Bryan shares his experience with cryotherapy in Dubai, which temporarily alleviated his jet lag symptoms. Mike notes that cold exposure can provide a morning boost of cortisol, similar to the body's natural response.
Cryotherapy/Cold Therapy [52:04]
Cryotherapy and cold exposure can be beneficial for multiple days after arriving, especially when done in the morning. It releases epinephrine and cortisol, providing a natural morning boost that the body might not produce due to jet lag. A cold shower can be a simpler alternative to cryotherapy.
Episode Takeaways [53:00]
Bryan summarizes the key takeaways, noting that the discussion shifted from providing quick fixes for jet lag to emphasizing the need to reduce international travel due to its significant negative impacts. He highlights the importance of setting reasonable expectations and recognizing that excessive travel can harm individuals and those around them. Mike emphasizes that while interventions can offer marginal improvements, they cannot completely resolve jet lag, necessitating a cultural shift in how travel is perceived and managed. Bryan shares his personal experience of becoming a different person after just 11 days of disrupted sleep and travel, underscoring the alarming effects of jet lag.
