Beyond The Packing List: How To Prepare Your Body & Mind For Travel (Episode #46)

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Jess and her family are heading to South Africa at the end of May — and preparing for that trip has meant thinking through a lot more than just packing. 

In this episode, she shares how to prepare your body and mind for long-haul international travel: what flying actually does to your physiology, how to support your immune system and gut, what supplements she's bringing and why, and how to hold the mental and emotional piece of travel with flexibility and grace — including the faith element of making decisions with uncertainty.

 In this episode, Jess discusses:

•       What jet lag actually is physiologically — circadian rhythm disruption, hormone timing, and why it affects more than just sleep

•       What long-haul flights do to your immune system, hydration, gut, and circulation

•       How to start shifting your circadian rhythm right when you arrive at your destination

•       Key supplements for travel that aid in sleep and immune support 

•       In-flight habits to set you up for success when you arrive 

•       The mindset piece — holding expectations loosely, staying flexible, and not letting routine attachment rob you of the experience

•       Navigating real decisions with uncertainty — the faith element of preparing well and releasing the rest

 Your body is more resilient than you give it credit for. Prepare well and let the trip be extraordinary.

Connect with Jess:

• Instagram: @vitalbalancewithjess 
• Website: jessicatrone.com
• Email: vitalbalancewithjess@gmail.com

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

Transcript

SPEAKER_00 0:04

Welcome to Vital Balance with Jess, the podcast for women who want real life strategy, no BS conversations about women's health. I'm your host, Jess. While building my career as an attorney, I struggled with hormone imbalances, anxiety, metabolic dysfunction, and a healthcare system that left me with more questions than answers. So I took matters into my own hands. And here's what I discovered. The real magic happens when you get curious, start asking questions, and listening to your body like it actually knows what it's doing. This podcast isn't about weight loss, physical appearance, or rigid wellness routines. It's about agency. I want you to know just how much control you have over your everyday well-being. And I want you to experience stable energy, predictable moods, a sharp yet calm mind, and a body you can trust. Because when women are well, our homes and communities thrive too. Let's get started. Welcome to Vital Balance. I'm Jess. How has everyone been handling the month of May? I know it's super busy for most people. We've managed to escape a lot of the chaos because our kids are still young and they weren't involved in as many extracurricular activities this spring. But, you know, there has been Mother's Day and, you know, all the end-of-the-year teacher gifts and that kind of thing. But we also have a big trip coming up at the end of this month that we have already started preparing for. It's actually we've had it planned for like a year and a half. We are headed to South Africa. And while I'm excited about it, I'm also a little anxious. If I'm being honest, I've had mixed feelings about the trip since we booked it. It's my husband's dream trip, so of course I want him to have the opportunity to experience that. My dream trip would not be Africa, but that's okay. I might get there and realize it's amazing. I did not book the trip or make any of the plans. My husband and another family that we're going with have organized the whole thing. So that might contribute a little bit to my anxiousness because I traditionally have been the trip planner in our family. South Africa is also a really long way from home, right? We're talking a significant time zone difference, a very long flight. I think it's like 17 or 18 hours in the air. It's gonna be a very different environment, different food, different water, different disease risks. The CDC recommends we get a typhoid fever vaccine, and I don't take giving vaccines to my kids lightly. So I've really wrestled with whether it's necessary, you know, assessing the exposure risk, and it's just a lot to mentally navigate going on an international trip. And and I'm doing all of this while recovering from ACL reconstruction surgery and not knowing what to expect when I get there as far as how I will fare physically on a day-to-day basis. And it's made me realize that while travel is wonderful and often a once-in-a-lifetime experience, it can also be stressful if not planned for and prepared for properly. And even then, it can still induce some nervous anxiousness like this trip has for me. And so that is what I want to talk about today: how to prepare yourself physically and mentally for travel, especially international travel. And this should be pretty timely as we head into summer in just a few short weeks, as that's the season that I think most people tend to do their long travels since you know their kids are out of school. I think travel is most enjoyable when we go into it well prepared with as little stress as possible, but also when we return home feeling rejuvenated rather than exhausted. And with proper preparations, that is possible, right? Ultimately, we want travel to better our health, not worsen it. All right, let's get into it. I want to start by discussing what travel actually does to our body. I think a lot of people underestimate what international travel, particularly, you know, long-haul travel across multiple time zones, what that does to us physiologically. We often just think of it as getting from one place to another, but our body experiences it as something much more disruptive than that. The most well-known effect is, of course, jet lag. And I want to explain what's actually happening there because I think understanding it helps us to address it more strategically. So our body has an internal clock, the circadian rhythm, which I have talked about in several past episodes. Our internal clock regulates most biological processes in our body, our sleep and wake cycles, hormone production, digestion, immune function, body temperature, and metabolism. This clock that runs all of the mechanisms I just mentioned is primarily set by light exposure, specifically the sun. And when you cross multiple time zones rapidly, your internal clock is still operating on your home time while the external environment, so the light, the meal times, the social cues, are telling you something completely different. And that mismatch is jet lag. And it's not just feeling tired, it's a genuine desynchronization of your body's systems. Symptoms of this can include fatigue, difficulty sleeping, difficulty staying awake at the wrong times, brain fog, digestive disruption, mood changes, and for women specifically, it can also affect hormonal rhythms as well. Cortisol, which is supposed to peak in the morning to get you going and give you energy for the day, might be peaking at the wrong time. Melatonin, which is supposed to rise in the evening to signal sleep, may be rising in the middle of the afternoon local time. It genuinely takes your body time to recalibrate. Beyond jet lag, long flights are physically taxing in ways people don't always think about. Right? You're sitting in a pressurized cabin for many hours with low humidity, recirculated air, and reduced oxygen levels compared to sea level. And this can cause dehydration, it increases the risk of blood clots, it suppresses immune function. Flying also impacts fluid retention in the body. So have you ever noticed how puffy your face gets or maybe other parts of your body after a flight? My husband is a pilot and his face is always swollen when he gets home from a trip. The low humidity in the plane can dry out our mucous membranes, which are one of the body's first lines of defense against pathogens. Combine that with being in close proximity to a lot of other people in a confined space, and your immune system is working harder than usual because you're being exposed to a lot of germs. And then there's the gut. Travel disrupts our gut in multiple ways. Changes in diet, changes in the bacteria we're exposed to, changes in routine, stress, dehydration, and perhaps most importantly, the circadian rhythm changes we discussed. These all have a big impact on our gut. So, all of this to say, preparing for a big international trip is not just about packing the right clothes. Your body needs some intentional support before, during, and after the flight. And that is what I want to walk you through. So I want to discuss why preparation matters more than most people realize. Well, for starters, you have spent money, you've taken time off work, you've planned activities. You don't want to spend your entire trip feeling exhausted and reaching for coffee every hour. You want to be there and be present mentally, physically, and emotionally. And you want to actually enjoy and remember the experience, right? The immune system factor is a really big consideration, right? So getting sick on a trip abroad is not the same as getting sick at home. You don't have your own doctor, your own pharmacy, your own bed. Depending on where you are, access to medical care may be limited. So walking into a trip like this with a depleted, so going into a trip like this with a depleted immune system, a disrupted gut, or a body that is already run down is obviously something you want to avoid if possible. Preparation isn't about being anxious or trying to control everything because that's not gonna happen, but it's about giving your body the best possible foundation so that when the unpredictable things happen, and they will, you have the reserves to handle them well. So, how can we actually prepare for a long trip both physically and mentally? Number one, circadian rhythm alignment. Light exposure is the most powerful tool for resetting your circadian rhythm. When you land at your destination, get outside as soon as you can and let your body experience the current light waves at your location. So whether it's morning, afternoon, or night, the current light waves or lack thereof, if it's nighttime, evening or nighttime, will signal to your brain what time it is and thus how to respond appropriately. For example, if it's evening or the sun is setting, your body will get the signal that it should start producing melatonin and decrease cortisol levels. Light tells your brain to start recalibrating your internal clock to the new time zone. And then you want to act appropriately based on the time zone. What do I mean by that? Well, if it's evening, really try to minimize bright lights and especially blue light from screens, which suppresses melatonin and makes it harder to fall asleep at the appropriate local time. Your body is already going to be adapting and it might have a hard time doing that. So don't make it more confusing for your body. If it was nighttime when you took off, and then when you land, it's evening time again. Your body is going to be confused because you're essentially losing an entire day, right? And that nighttime is extremely prolonged. But if you introduce it to the local time via the sun through proper light and dark exposure, and you do what you can to personally assist it, your body will adapt much faster and easier with less noticeable disruptions via symptoms that you probably don't want to experience. Now, a note about melatonin as a supplement. It's a very popular supplement to take in order to avoid jet lag. And I personally am not a huge fan of melatonin supplements generally. I think it's overused and often taken at the wrong dose. Most melatonin supplements on the market are far higher doses than what research actually supports for circadian resetting and much higher than what our bodies make naturally. But for travel across many time zones, a low dose of melatonin taken at the appropriate local bedtime for a night or two could help to signal to your brain that it is time to sleep. So I will probably bring some on this trip just in case we need it. But my first step is going to be trying to adapt to the time zone given the circadian rhythm strategies I just discussed. On a regular basis, though, magnesium is my preferred sleep support. It's gentler, it supports the nervous system, and it doesn't interfere with our body's own melatonin production the way supplemental melatonin can over time. And most people are deficient in magnesium anyway. So I will definitely be taking magnesium with me, not only for sleep, but for stress management and the hundreds of other functions the body performs that require magnesium to do so efficiently. Number two, in flight behaviors. How you feel on and during your trip starts with your plane flights to get you there. Hydration is probably the simplest and most impactful thing you can do during a long flight, and most people become very underhydrated when they fly. The humidity in the pressurized cabin is extremely low. Your body loses water through respiration and through your skin constantly. And at that humidity level, the losses are significant over a long flight. And dehydration worsens every symptom of jet lag and suppresses immune function as well. Drink water consistently throughout the flight, not just when you feel thirsty, because thirst is a sign that you're already behind on your water intake. Additionally, consider bringing electrolytes to add to your water on the plane, because plain water alone doesn't always replace what you're losing, especially if you're not eating much. Electrolytes can also help with the bloating and digestive sluggishness that often comes with flying. I don't encourage electrolyte drinks like Gatorade because they have their own set of health issues and could honestly make things worse rather than better. But there are lots of no sugar, no additive electrolyte packets that you can buy and just add to your water. Now, this next in-flight strategy, no one wants to hear. But try to avoid alcohol on these long flights. Alcohol is very dehydrating, it disrupts sleep quality and it suppresses immune function. If you're trying to sleep on the plane and arrive feeling reasonably human, skipping the alcohol is worth it. Lastly, try to move around as much as possible. Get up every hour or two, walk the aisle, do some calf raises, any kind of stretching that you might be able to do. This is important for everyone on a long flight, and it's gonna be especially important for me given where I am in my ACL recovery. Sitting still for many hours with reduced circulation is gonna make my knee swell up, which will lead to soreness and discomfort. So I will be wearing compression sleeves on my legs. And honestly, this is something that's good for anyone, whether you've had an injury or not. Compression sleeves improve circulation and help prevent that sort of heavy, achy feeling you can often get in your legs after long flights. Number three, supplements. So I put together a supplement list for this trip, and I want to walk through what I'm bringing and why because I think it's useful context, even if your specific list looks a little different than mine. Vitamin C is first. It is a potent antioxidant that directly supports immune function. Travel is immunosuppressive. Airports, planes, new environments, your immune system is working hard. I take vitamin C daily anyway, but I increase my dose when traveling. Probiotics is another good option, particularly for international travel. Your gut microbiome is your primary defense against the bacteria and pathogens you encounter in food and water abroad. A robust, diverse microbiome is much better equipped to handle foreign exposure without you getting sick. Zinc is another immune staple. Zinc is essential for the development and function of immune cells, and even a mild deficiency can meaningfully impair immune response. It also has antiviral properties and has been shown to reduce the duration and severity of illness when taken at the onset of symptoms. Vitamin D. This one is important year-round for immune function, but particularly relevant when you're going to be exposed to new environments and potential pathogens. Vitamin D deficiency is extremely common and is independently associated with increased susceptibility to infection. Most people are not getting enough vitamin D. Berberine is another one I want to explain a little because it is less commonly known. Berberine is a compound found in several plants and it has a really interesting range of effects. It's been well studied for blood sugar regulation, which is why I personally take it when I'm not traveling, but it also has antimicrobial properties and has been studied for gut health and specifically for travelers' diarrhea. So for a trip where I'm going to be eating unfamiliar food in an unfamiliar environment and I want to protect my gut and keep my blood sugars stable despite a disrupted routine, berberine feels like a really appropriate addition. Bee propolis spray. So I get this from Beekeepers Natural. And I will give this to my kids as well. And then lastly, the three supplements that I already mentioned: electrolytes, magnesium, and melatonin. Now, you personally do not have to take all of these on a trip that you may be going on. You know, no pressure. This is just to explain what these supplements do, how they are beneficial for travel and for supporting our immune system, which is typically the thing that we think about when we're traveling, the most important thing. So this is just to educate you. But again, be mindful, be knowledgeable when you purchase your supplements. They are not all created equal. And please consult your doctor if you have any pre-existing conditions before you add any supplements to your regimen. Number four, proper nutrition before and during travel. I always try to eat in a way that supports immune function and keeps my blood sugar stable, but it's especially important in the days and weeks before a big trip. That means prioritizing protein, plenty of vegetables, healthy fats, and minimizing things that are inflammatory or that stress the gut. Excess sugar, alcohol, ultra-processed foods. It's just about going into the trip with a body that's fueled well rather than one that's already dealing with dietary stress on top of travel stress. On a plane, I usually try to eat lightly. Airplane food is generally not great. It's just, it's not healthy. It tends to be low in nutrients and often high in refined carbohydrates, additives, and preservatives. If possible, try to bring your own snacks. So I will be bringing like a whole backpack of snacks on this trip, given that we're going to another country and I don't know what they have available. And I am traveling with two young kids who ask for snacks every few hours. Yes, many of the snacks I bring will be processed foods because they're just more shelf stable and I won't have to worry about getting them through customs. But I mindfully select every snack I bring. So even though they are processed foods in bags, I choose ones with the best ingredients possible and the least amount of refined sugar and additives. Once I arrive, I will try to eat according to local meal times as quickly as possible. So this is part of the circadian reset as well. Meal timing is actually one of the signals your body uses to set its internal clock alongside light. Eating at the appropriate local times helps your body recalibrate faster than if you're eating at odd hours because that's when you happen to be hungry based on your home time zone. Number five, the mental and mindset piece. Okay, I want to spend some time here because I think this is often the part that gets left out of travel preparation conversations. And for me personally, it's one of the more significant aspects of preparing for this and any trip. Traveling internationally with two young kids to a country like South Africa involves a lot of unknowns. And I am someone who likes to be informed and prepared and in control. For example, like I previously mentioned, I have uncertainty about vaccines and the potential diseases we could contract there that we don't have in the United States. That's what preparing for international travel unfortunately looks like. And it's not just packing lists and supplement protocols, it's navigating uncertainty with as much information as you can gather and then releasing the need to control what you can't control. This is a spiritual practice as much as it is a practical one, at least for me. One of the things I've had to actively work on mentally is releasing the expectation that we will maintain our normal routines. We are not going to eat the same way we eat at home, we probably won't sleep as well every night. The kids will likely be overtired at some point and have meltdowns, something will not go according to plan, and that is okay. That is part of travel. I think one of the things that robs people of the joy of travel is holding on too tightly to their routines and their comfort zones. If you go into a trip abroad expecting it to feel like home, you're just going to be disappointed and stressed. But if you go in with flexibility, if you hold your expectations loosely and allow yourself to be in the experience rather than managing it, it just opens up so much more. You might eat things you wouldn't normally eat, your sleep might be off for a few days, you might not get your workout in, but you know what? You're gonna be okay. Your body is resilient. All the topics I address on this show, so nutrition, stress management, sleep habits, that is to build a foundation that is strong enough to handle life when life doesn't go according to plan. And travel is one of those times and a well prepared Body has reserves. It can absorb the disruption. What I keep coming back to is this. We are taking our children to Africa to see animals in the wild that most people only ever see in a zoo or a nature documentary. This is a once-in-a-lifetime experience for them and for us. And I refuse to let anxiety about sleep schedules or food choices or anything else steal any of that from me. I'm going to be present, I'm going to let it be amazing, and I'm going to trust that I've done the preparation and that my body and my family can handle the test. Lastly, number six. Here are some quick suggestions on what to pack. I want to mention a few practical physical items because I think they're relevant for any type of travel. Bring items that will aid your sleep. So not just the supplements we discussed, but a sleep mask, earplugs, andor noise-canceling headphones for the plane, and perhaps a white noise machine or an app on your phone that can provide white noise when you're sleeping at your destination. Blue light blocking glasses is a good option as well. Remember, sleep quality will already be compromised, and light and noise will only make it worse. Controlling what you can control matters. Don't forget your healthy snacks we discussed, your supplements, and then anything you personally need to combat stress, whether that is certain books to read, calming music, a stress ball to squeeze, a specific pillow, whatever it might be. And then of course the supplements, whatever supplements you're gonna bring, as we discussed. I will likely be sharing some updates from the trip on social media, and I may do a follow-up episode when we get back about how it actually went the good, the hard, the unexpected, because I think there's value in the debrief as much as the preparation. But for now, if you're planning a big international trip, I hope this was useful. Start your circadian prep early, hydrate relentlessly on the plane, bring your supplements, eat in a way that supports your immune system going in, and don't have rigid expectations. Most importantly, have fun and enjoy yourself. Thank you so much for being here. Until next time. Thanks so much for tuning in to Vital Balance with Jess. If you loved this episode, it would mean the world if you would leave a review, share it with a friend, or hit subscribe so you never miss a dose of real talk on women's health. Remember, you have more control over your health than you've been told, and sustainable change is possible. Keep listening to your body and showing up for yourself. I'll see you next time.