Hack Your Health: Intermittent Fasting On Flights To Beat Jet Lag

The craze of intermittent fasting is growing in popularity for good reason – it works. There’s a growing body of research showing the benefits of fasting such as helping with cell regeneration, inflammation, and even weight loss. Many cultures have been fasting for thousands of years. Heck, even Anthony Bourdain didn’t eat on his flights.

Besides, have you ever actually felt good after eating on flights? The food is overly salted, processed, and not satisfying in the least. Most flights pass out snacks to passengers because it gives the stressed out passengers something to do, something to occupy their minds.

One note I want to make before I go further into fasting is that it might not be for everyone. For example, I wouldn’t recommend fasting for those who are underweight, under the age of 18, pregnant, or have impaired glycemic control. Also, if you have never fasted before, talk to a nutritionist or physician first to make sure it is safe for
your body.

If you’re cleared for fasting and/or have enjoyed doing it on land, try it in the air! Not only does it eliminate the decision fatigue from planning your airplane food, but it also spares your stomach. Your body has to work a lot harder to digest food in the air with the high altitude, dehydration, and the reduction of movement. Here are my four quick tips to flight fasting below:

1. Sleep It Off: Try to book a flight in the evening so you can sleep on the flight and not have to worry about meal times. If you have a day flight, squeeze in a good high-intensity workout beforehand so you can at least be tired enough for a good nap.

2. Hydrate Like Crazy: Just because you’re not eating doesn’t mean you shouldn’t drink water. One tiny cup of water from the flight attendant is not enough for you, so bring your own reusable water bottle (or two) to fill up at the airport before boarding your flight. And if you ask nicely, flight attendants are pretty nice about giving you an extra can/bottle of water or filling up your bottle directly – just make sure it’s wide enough for pours.

3. Drink Your Nutrients: So the point of fasting is to feel great both during and after your flight, but if this is your first time fasting on a flight or just need something other than water to consume, then buy to-go packs of superfood powders – I’m a fan of Amazing Grass. They are organic and filled with premium alkalizing greens and 25 billion probiotics – essential for travel. Just pour one of these packs into your water bottle, shake, and drink. Plus, these also double as a great detox after a night of indulgence (e.g. bachelorette parties or office holiday dinners).

4. Avoid Alcohol: Just because alcohol is a liquid and it’s free on flights, doesn’t mean you should drink it. Not only does alcohol have empty calories, carbs, and no nutritional value, but it also dehydrates you and negatively impairs your sleep. It might knock you out initially, but the quality of sleep is actually hindered and it negates all the hydrating you’ve been doing above. Pass on the glass of wine and listen to a guided meditation, podcast, or audio book to help calm your nerves while flying. Both your mind and body will thank you. Wait until you land and enjoy your booze at your destination with good company and less turbulence.

Have you tried fasting on flights? Would love to hear about your experience!


  1. Androo
    November 2, 2018 / 10:50 pm

    Reading this from an airplane as we speak. Passing up on the overly salted meal for water and sleep!

    • hello@travellikeatrainer.com
      November 8, 2018 / 7:13 pm

      Yes! Your body will thank you 🙂

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