In this “Solo Sode”, host Nick Urban shares tips on how to stay healthy, beat jet lag, and save time while traveling.
He shares how to optimize your internal body clocks, reduce the damage caused by extensive travel, and simplify staying healthy on the road.
Episode HighlightsShifting your circadian rhythm to match your destination is crucial and can significantly alleviate jet lag Click To TweetIf I could only bring one supplement with me to optimize my nutrition, it would certainly be a 50-50 blend of Chlorella & Spirulina Click To TweetAlthough it's a pain, every couple hours, I will get up out of my seat on the plane, walk around, do some stretches/mobilizations, or do things to naturally boost my energy and recovery Click To Tweet
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Top Things You’ll Learn From Nick Urban
- Understanding circadian rhythm, our internal body clocks, and the impact of travel
- Shifting circadian cues to align with the destination time zone
- Adjusting meal, sleep, and workout timing
- Move the daily routines forward or backward by one hour each day when crossing multiple time zones, until you reach the desired schedule
- Tips to biohack travel to ensure a healthy and optimal journey
- Using hydrogen therapy or Brown’s Gas to mitigate free radical damage, I use the AquaCure AC 50
- Plan workouts to exercise the day before travel and choose a time that suits your energy levels
- Fitness modalities and gear to bring on your travels
- KAATSU blood flow restriction bands for efficient workouts on the go
- Katalyst EMS Suit for electrical impulse-based workouts without external weights or movements
- EMF protective clothing to reduce exposure to electromagnetic fields
- Health-boosting supplements for travel
- Small doses of Ketone Esters are a far superior alternative to junk plane food
- Essential oils such as Thieves blend and oil of oregano protect against pathogens
- Consume micro-algae like chlorella and spirulina for powerful nutritional support
- 5 grams of spirulina helps offset the damage caused by seed oils ubiquitous in restaurant meals
- Use carbon 60 (C60) for DNA and mitochondrial protection
- Bring activated charcoal to detox, and to stop gastrointestinal upset and food poisoning
- Digestive and systemic enzymes like BiOptimizer’s MassZymes help unlock nutrients from your food, especially when your diet isn’t optimal
- Shilajit, nature’s ideal multimineral product, provides essential nutrients, detoxes, and boosts nutrient absorption into cells
- Essential amino acids support protein synthesis and recovery
- Liposomal melatonin and vitamin C for sleep and immune support and overall body protection
- Full-spectrum hemp enhances sleep quality and duration and activates protective pathways
- Non-supplemental items for health during travel
- Portable air filters for improved air quality in hotel rooms
- BioGeometry is a method that uses shapes to influence biology and other life forms, aiming to recreate a homely environment
- How to maximize opportunities for regeneration during flights
- Meditate or sleep during flights to alleviate stress and foster well-being
- Add movement during lengthy flights to boost blood flow and lessen tiredness
- Do light yoga, stretch, or swim upon arrival for relaxation and body awareness
- Walk to stay fit and connected to the environment
- Supplement: MyVitalC (use coupon code URBAN for $15 off your first order)
- Supplement: Pure Himalayan Shilajit (link unlocks 15% off on your order)
- Supplement: BiOptimizer MassZymes (use code URBAN to save 10%)
- Supplement: Ojai Full Spectrum Hemp Elixir (Use code URBAN to save 10%)
- Supplement: Liposomal Melatonin (Use exclusive code GVQCUKN6 to save 15%)
- Supplement: Liposomal Vitamin C (Use exclusive code URBAN to save 15%)
- Supplement: Essential Amino Acids
- Supplement: Spirulina & Chlorella
- Supplement: Activated Charcoal
- Gear: Katalyst EMS Suit (link unlocks your exclusive VIP deal)
- Gear: KAATSU Bands (use code URBAN to save 5%)
- Machine: AquaCure AC50 Brown’s Gas Machine (use code URBAN to save 5%)
- Article: AquaCure AC50 Review
- Article: KAATSU BFR Training Bands Review
- Article: Katalyst Electro Muscle Stimulation Suit Review: The Ultimate EMS System?
- Article: The Best C60 Oil Supplements For Longevity, Lifespan, & Overall Health
- Article: Top Ketone Supplements
- Article: Best Pure Shilajit Supplements
- Teacher: Tyler Lebaron
- Video: Katalyst EMS Suit Review
- EP48 – KAATSU BFR: The Ultimate Fitness Hack
- EP94 – Miracle Vapor Of Health, Performance, & Vitality
- EP105 – Can This Nobel Prize-Winning Molecule Extend Life by 90% (& More)?
- EP110 – Melatonin, Methylene Blue, Mitochondria, & Pioneering Regenerative Medicine
- EP117 – The Most Powerful Molecule You’ve Never Heard Of?
- EP 124 – Future Of Fitness: Muscle, Strength, Power, Cardio, & Rehab In 20 Mins Flat
Nick Urban [00:00:05]:
Hello, and welcome to MINDBODY Peak Performance with your host, Nick Urban. We’re here today with episode 131. And for those of you tuning in to video, you might notice that I have a different background behind me, and that is because I am currently on the road traveling. I’m in LA for the conference I mentioned with doctor Robert d McDonald. And this episode will be a little bit different because this will be a solo sode of me answering a listener question I got. And that question is, what is the best way to, quote, biohack your travel, and to arrive at your destination fully optimized so you don’t lose any time to sickness, to feeling tired, or jet lagged, and so that you can just show up and stay healthy while you’re traveling. If you want to hear your own question answered on the show, you can go ahead and either record a voice note for me or type out a text message On the MINDBODY Peak Performance website, at the very bottom, you’ll see a banner that says ask a podcast question. You just click that and either record a voice message or type out your question there, and I will feature your question on the show and personally respond to it.
Nick Urban [00:01:22]:
So travel has been top of mind for me because I’m currently on the road, as I mentioned, and I’m looking around seeing all the things that I’m doing on a daily basis to stay optimized. And at the same time, I have a big trip planned from Austin, Texas to India on January 11th. And that looks like that trip will be a couple months long, and it’s a quite long flight at about nineteen and a half hours long. Now I personally hate flying. Not that I’m scared of it or anything, but I just can’t stand being stationary, sitting in a tiny confined metal tube flying through the sky for 10 plus hours at a time. So this will be quite a test for me. And at the same time, I want to arrive in India feeling great and really enjoy my time there. So my planning for that trip, and specifically how to stay healthy during it will actually begin well in advance.
Nick Urban [00:02:17]:
And the first thing that is key is to understand circadian rhythm. Now I’m currently here in LA, which is only a 2 hour time difference from Austin, but it was right on the heels of daylight savings, So it was basically a 3 hour time difference. And while that’s still not quite that much to overcome, that’s about the threshold at which I noticed that, the optimization practices actually make a difference. So leading up to this trip and as I will do leading up to India, I will start changing my so called zeitgebers, which are the circadian cues that tell your body what time it is and how all your internal clocks align to regulate the normal physiological processes that go on at the same time at every single day. A couple of the biggest ones to focus on improving are gonna be light and then food and then movement or exercise. So since I was going from Central Time to Pacific Time, and my destination is in an earlier time zone. For LA, 2 days in advance, I started shifting my meal timing and my sleep timing and my workout timings 2 hours earlier than they would usually be. So in order to stay consistent, I would actually shift my timings 2 hours later than I’m used to.
Nick Urban [00:03:40]:
So if I normally ate a brunch at 11 AM in my Austin time zone, my Central Time, I would temporarily shift my meal window in Austin from 11 AM to 1 PM. That way, I started eating at what would be 11 AM in Pacific Time, same with exercise and light exposure and all that. I gradually made that shift. So the more time zones are changing, the further in advance you wanna start this. Since I changed it 2 hours over the span of 2 days, I started with a 1 hour change, and then the 2nd day, I did the 2nd hour. And that made it just so much easier and smoother when I landed to quickly adjust and already really be living in the Pacific time zone even though I live in Central Time. So changing your circadian timings to align with your destination is key and really helps reduce some of that jet lag. I also recognized that when I’m traveling, it’s quite hard to stick to stringent routines and regimens and everything.
Nick Urban [00:04:44]:
So I gave myself some flexibility and leeway and permission to enjoy while I’m traveling. And that means going up to the travel, it helps me to be a little more strict and stringent on my routines and protocols. That way, it balances the 2 out. Now on to the actual logistics. A couple days leading up, I also began using Hydrogen Therapy or Brown’s Gas. I prefer Brown’s Gas because from the research, it seems to be superior. So I would use George Weismann’s AquaCure AC 50 machine to inhale Brown’s gas. I’ve recorded 2 episodes with him about that, so you can check those out to learn more.
Nick Urban [00:05:25]:
But molecular hydrogen is the smallest molecule, and it’s an extremely powerful selective antioxidant. So it helps quell and mop up some of the free radical damage that occurs when we’re traveling, we’re exposed to all kinds of non native EMS and Everything. And so that is a great way to go in. And in order to get the best benefits, a molecular hydrogen researcher named Tyler Leberron suggests starting about 2 to 3 days in advance, and I prefer inhalation because it’s so much more efficient. Twelve seconds of inhalation is the same as your average tablet that you put into water. But when I’m on the road and I’m flying back, I’ll actually use those tablets instead simply because I can’t bring that entire machine with me. So either browns gas or molecular hydrogen is great before you fly to help prevent some of the damage. I personally like to work out the day before I travel.
Nick Urban [00:06:20]:
That way, I don’t feel as compelled to get a big workout in when I’m already drained. My body’s taxed and trying to recover. So that helps me. Some people prefer to work out the same day as soon as you land and have a very strenuous workout, but I found that just doesn’t work quite as well for me. So that’s up to you to figure out what works best for you. Speaking of working out, whenever I travel, I like to bring 1 of 2 different fitness modalities with me. Basically, simulating my entire gym, but in the convenience of a packed bag. The first one are the KAATSU flood flow restriction bands.
Nick Urban [00:06:54]:
And I have a podcast recorded with this team about the practical uses of it, And I’m recording another one with this team in 2024 about their new system that I’m excited to test out because it is poised to be a complete game changer and could be the only fitness system you need for most intents and purposes. I also have the Catalyst EMS suit And that uses electrical impulses to help you build muscle, strength, power, endurance, or even to recover faster. And the whole system only weighs about 3 pounds, and it’s pretty easy and effective to use anywhere. I actually was just doing a catalyst workout in here early this morning, and it’s unbeatable. Really, you don’t need any devices to get your fitness in while you’re on the road, but I find these 2 make it much more efficient and overall effective. I get bored of bodyweight exercises very quick, and I can’t build strength or power or endurance the same way with just body weight. When I’m flying, I like to wear EMF protective clothing, So I will wear a beanie or some kind of garment. It’s not as essential to me because I’m already doing everything I can, putting all the safeguards in place to reduce the harm, such as I will use the browns gas or molecular hydrogen I described a minute ago.
Nick Urban [00:08:13]:
I will also use a small shot of ketone esters. I like a company called Ketone Aid. Their product is the best and most potent that I’ve come across, and it’s also tiny. You only need a little capful, and it also blends appetite and makes it much easier to avoid those questionable airplane snacks. Vitamin c can also be helpful, and I will take a Thieves blend, a Germ Fighter blend, a bunch of different essential oils. Then I’ll take some essential oils, I’ll bring oil of Oregano with me, and possibly a blend called Thieves, also called Germ Fighter, which is a combination of a bunch of different essential oils that helps keep Pathogens at Bay. I also load up on microalgae, specifically chlorella and spirulina, because those are 2 of the most powerful real superfoods there are, and they have all kinds of different phytonutrients in them. And if I could only bring 1 supplement with me to cover my nutrition bases, It would certainly be a 50 50 blend of Chlorella Spirulina.
Nick Urban [00:09:17]:
Not the sexiest, but that stuff is very helpful. If I’m really gonna be exposed to a lot, I’ll also use another antioxidant called carbon 60 or c 60 for short. I did an interview with Chris Burris on this podcast, so you can go back and find that to understand everything it does. But it’s basically a super protector for your DNA and and for your mitochondria and overall well-being. When I’m flying, I try to maximize between the altitude, the dry air, the jet fumes and the long list of toxicants and pollutants. I do what I can to give my body the opportunity to regenerate, So that usually entails a longer session of meditation or, if you can, sleep. I prefer to meditate to sleep on planes, And I can’t definitively prove that it does anything significant, but I feel calmer and better about my day when I get an extra session in. I usually meditate once in the mornings before I start my day.
Nick Urban [00:10:17]:
But on big travel days, I will get a 2nd session in either on the plane, on the train, in the car, if I can, but especially if I’m flying because of all the toxicants, the pollutants, the dry air, the non native EMFs, the chemicals, the jet fumes, all the different assailants we’re exposed to. For the longer flights, I try and break up all of the stagnation, and I try and circulate my lymph and help out my fascia by moving around every once in a while. So although it’s a pain, every couple hours, I will get up, I will walk around, I’ll do some stretches, some mobilizations, some things to stay loose. And that way, when I get off the plane, I have a lot more energy naturally without having to return to caffeine and stimulants and needing a nap just to recover. Sometimes I get a bit lazy and don’t do that. And when I get off the plane, Having not done those mobilizations and those movements, however small they are, however infrequent they are, I noticed that I don’t feel nearly as good. Okay. So once I get off the plane and I’m into my location, I will very quickly try to find an open body of water that can swim in or at least a patch of grass or bare earth, and I’ll spend a few minutes out there just relaxing.
Nick Urban [00:11:36]:
I’m swimming. That’s great. Otherwise, just doing some light yoga, some stretches, just some things to open up my body and to take up some space after being contained in a tiny little metal box for so long. Depending on the time when I arrive, I may or may not do a more vigorous workout. If it’s within a normal hour, I will eat if I get in, say, at 1 AM, 2 AM in the local time. I will just fast until the next day. As tempting as it is to eat or go out and be exposed to bright lights super late at night, when you arrive, that tends to make things worse and slows down or even hinders your adaptation to the new locale. So that’s an overlooked factor that can help adjust the new time zone faster.
Nick Urban [00:12:25]:
Whenever possible, I try to do as much walking when I’m traveling as possible. Whether or not you have gear to do workouts, the very least we can usually do is walk and get exposure to the outdoors, to the sun, moving your body at the same time. There’s so many reasons to walk, and it’s a great way to take in the city, take in the new area, and understand it kinesthetically. Some of the other things I like to bring with me when I travel include supplements like activated charcoal. That’s great for any kind of GI upset, Even food poisoning, I’ve used that to completely get over my food poisoning within a couple hours. I bring digestive and systemic enzymes with me. A 2 in one formula I like is called Biooptimizer’s MasYmes, and that’s great because it helps you unlock a lot of the nutrients within your food when you might not be having the best, highest quality, freshest, most nutrient dense options. Some of their enzymes also help neutralize the byproducts of seed oils and other things you certainly don’t want to be consuming, but are virtually impossible to avoid when you’re eating out in most places around the world.
Nick Urban [00:13:32]:
I’ll bring magnesium because stress and travel and coffee and pretty much every facet of modern living depletes our magnesium levels, and it’s one of the few things I take, and I notice a pretty profound difference. The other multi mineral and trace mineral Product I bring with me is Shilajit. And that was called the nectar of the gods and the destroyer of weakness and all kinds of other affectionate nicknames by ancient cultures, simply because this black liquid Has all kinds of wonderful properties, and it really acts as the glue on my traveler’s diet to make sure I’m getting Plenty of the trace minerals, minerals, humic acid, folic acid, and better absorb and assimilate the things that I eat into my Cells, which is ultimately the goal of eating. So it’s basically nature’s better version of a multimineral product, and at the same time, a lot more. The other essential supplement I bring is named, ironically, essential amino acids. And amino acids make up the vast majority of the body after water. And they are used like the raw materials to build all the proteins in your body and to carry out basically every function. And it can be difficult to get enough of certain essential amino acids in our diet, so this is a godsend when I’m traveling especially.
Nick Urban [00:14:58]:
I use them every day when I’m home, and they become even more important when I’m on the road. I already mentioned spirulina and chlorella microalgae, and those are really jam packed, full of all kinds of nutrients. So between that and the essential amino acids and the Shilajit, I have my nutritional bases covered there. Plus, essential amino acids help improve recovery and satiate appetite and reduce muscle breakdown and tissue breakdown when we’re on the road without enough calories or without enough high protein foods. I’ll also bring vitamin c and melatonin with me. I like liposomal melatonin because it is much longer lasting and Quite effective, same with vitamin c. Liposomal vitamin c lasts quite a bit longer and also seems to be more potent from my experiments with it. And my reason for bringing those is a whole another topic, will take much longer.
Nick Urban [00:15:55]:
Melatonin is so much more than a sleep molecule, And I talked about this on a podcast with doctor John LaRonde. So you can look that up and understand some of the many roles of melatonin. On the non supplement side, I will bring a small portable air filter with me because you never know when you’re going to a hotel what the conditions are gonna be like, if you’ll be situated in a smoky room, or a moldy room, or just have other stuff in the air that you don’t necessarily want to breathe. And hotels don’t always have a bunch of clean rooms available. So regardless of where I end up, it’s great to have one, especially that’s small enough that I can fit in my checked bag. I also bring a technology called biogeometry with me, And I plan to have the founders on the podcast soon, but this is essentially a system that uses shape to affect biology and other forms of life. And we’ve all heard guitars and how different instruments, how the shapes there can completely change the sounds they make. And this is similar.
Nick Urban [00:17:03]:
It’s considered the universal design language for the human operating system. And I have a lot more to explore there, but but it makes the places where I have it feel more like a home. Hard to describe, and again, this requires an entire episode to do it justice, which I’ll be recording soon. Oh, and last on the supplement front, I’m a huge proponent of full spectrum hemp, and that’s because hemp contains all kinds of different cannabinoids that interact with the body’s built in endocannabinoid system, which is sometimes called the master regulator of regulators because it’s involved in so many different functions. And although CBD is more popular for sleep, that’s just one isolate of the entire plant, and it’s often synthetic and just doesn’t work very well from my experience. But nothing knocks me out like a nice full spectrum hemp. And if I ever feel a bit groggy in the morning, I just go outside, Get a few minutes of light or consume some lemon, and the grogginess goes away, but that’s been by far the best way for me to improve my sleep while I’m on the road. So I’m aware that this conversation was very supplement heavy, a lot of different products that I use in terms of supplements, and there are a lot of different lifestyle things too.
Nick Urban [00:18:18]:
I don’t have time to go into all of them right this second, but I will be sharing updates from my trip to India, and I will keep you up to date with what I’m doing. If you have any other questions, feel free to reach out to me on my website at mindbodypeak.com, Drop me a message, or go ahead and click the little banner at the bottom of each page that says, ask a podcast question. I look forward to hearing from you. Until next time, be an outlier.
Nick Urban [00:18:44]:
I hope that this has been helpful for you. If you enjoyed it, Subscribe and hit the thumbs up. I love knowing who’s in the 1% committed to reaching their full potential. Comment 1% below so that I know who you are. For all the resources and links, meet me on my website at mindbodypeak.com.
Nick Urban [00:19:05]:
I appreciate you and look forward to connecting with you.
Connect with Nick Urban
This Podcast Is Brought to You By
Nick Urban is a Biohacker, Data Scientist, Athlete, Founder of Outliyr, and the Host of the Mind Body Peak Performance Podcast. He is a Certified CHEK Practitioner, a Personal Trainer, and a Performance Health Coach. Nick is driven by curiosity which has led him to study ancient medical systems (Ayurveda, Traditional Chinese Medicine, Hermetic Principles, etc), and modern science.
Music by Luke Hall
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