Jet Lag, Poor Sleep, and Melatonin | Bryan Johnson Podcast

Bryan used melatonin during his trip but acknowledged he did not follow an optimized timing protocol. Mike noted that in the Argentinian soccer team study, melatonin was part of the intervention that cut adaptation time from 12 days to 2 days. Mike recommended using extended-release melatonin to avoid waking in the middle of the night feeling wide awake. He also suggested that travelers could start melatonin before leaving to begin shifting the rhythm.

Bryan described his plane routine: he put on blue light blocking glasses and turned off the screen in front of him to avoid disruption and get a full night's sleep. Mike agreed that this is sound: you want to avoid blue light to start winding down. This is part of a larger strategy to shift toward the destination's night schedule even during the flight.

Bryan noted that when he did cryotherapy in Dubai, it eliminated his feeling of jet lag for about 3 hours, making him feel 'spry and alert.' Mike added that cold exposure releases epinephrine and cortisol, giving a morning boost that the body might not be providing naturally due to jet lag. He suggested that next time he'll try it. A cold shower or face dunk can be a simple alternative. Both agreed it's beneficial as an adjunct, not a core fix.

Bryan fasted on the flight, not eating until breakfast time at the destination. This aligns with the strategy of using food timing as a zeitgeber. Mike noted that digestion and gut microbiota are on a circadian cycle, and feeding at the wrong time can disrupt the microbiome, which may take 4-10 days to recover. Fasting during the travel window avoids that misalignment.