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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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May 24, 2008

Fasting May Stave Off Jet Lag

By Worker Bee

Plane FoodIf you’ve ever taken an intercontinental flight – or heck, jetted from coast to coast – chances are you’re probably no stranger to jet lag. Now, new research from Harvard University suggests that simply changing your meal times can help speed your adjustment to a new time zone.

When we discuss jet lag, what we’re really discussing is an interruption in the body’s circadian rhythm, that is, the internal master clock that governs our sleeping patterns as well as the precise timing of certain hormone secretions, brain wave patterns, and cellular repair and regeneration. Disruptions to this critical clock – either through frequent travel or shift work – can result in sleep disturbances and reductions in mental acuity in its mildest form, but is also thought to contribute to depression, cardiovascular disease, cancer, and neurodegenerative disorders.

However, scientists over the past few years have suggested that a second clock, known as the “feeding clock,” may also help govern the body’s internal clock.

Airplane Wing

Writing in the journal Science, Harvard researchers studied a series of mice that had been manipulated to remove a “key” clock gene known as Bmal1. By transplanting this gene to various areas of the brain, the researchers were able to pinpoint the feeding clock to an area of the brain’s hypothalamus known as the dorsomedial nucleus. In doing so, the researchers noted that the feeding clock is capable of overriding the circadian clock under certain circumstances, such as when food is scarce and the animal needs to be kept awake until it can get the food it needs to survive.

Based on these findings they hypothesize that a period of fasting of about 16 hours could trigger the feeding clock to override the circadian clock, thus speeding adjustment to a new time zone or shift schedule. However, the study’s lead author does note that while this finding could prove “potentially beneficial” to weary travelers and shift workers, he warns that “it’s never going to make the symptoms disappear entirely.”

What does this mean in practical terms? Consider this your “get out of jail free” card for forgoing calorie-laden – not to mention subpar – airline food! So, for a flight from New York City to California, which takes about six hours (plus an estimated three hours of time spent traveling to and from the airport, standing in line for security and then wrestling your bag off the luggage carousel) you could eat a normal, healthy meal at home and then another normal, healthy meal once you’ve arrived at your final destination!

However, for some people, the thought of going 16 hours without food is simply not feasible. If this is the case, opt for snacks such as nuts or a sliced apple with cheese to tide you over and be sure to avoid caffeine, alcohol, and spicy or heavy foods, which can cause interrupted sleep not only in-flight but also once you land.

For more MDA-approved tips on avoiding jet lag check out this archived post.

Sally Vanilla, Zoagli Flickr Photos (CC)

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10 Comments on "Fasting May Stave Off Jet Lag"


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8 years 4 months ago

Ahhhhh, my eyes! I can’t identify the upper left container of “food” but the tray appears to be carbs, carbs, carbs – my worst trapped with nothing to eat-high BG nightmare. Yup, fasting is worth considering this summer on my US Left CoastEurope flights. I’m either fasting as you suggest or eating cheese and soaked/dried nuts from home if I can’t buy a decent salad at the airport.

8 years 4 months ago

Airplane food? They serve food on airplanes? Not on any I’ve been on in the last several years…..


[…] Mark’s Daily Apple, Mark Sisson reports a study that shows that changing the timing of your meals lessens Jet lag. It seems we have an internal feeding clock, and it can override our circadian clock. […]


[…] Can’t find anything to eat? Perhaps skipping a meal wouldn’t be a bad option. Obviously, if you’re feeling light-headed or are otherwise famished, this isn’t an option, but in some instances, simply shunning food can be quite satisfying. To learn more about the benefits of fasting, check out Is Intermittent Fasting Healthy? Or, if you have some travel in your future, seriously consider reading this one: Fasting May Stave Off Jet Lag. […]

Sarah Gupta
6 years 5 months ago

Ha ha ha! That picture of airplane food is enough to make anyone want to fast their way through the flight!

5 years 7 months ago

Okay, I’m with you up to 16 hours, but what happens when the trip is longer? I fly from the West Coast to Europe, Asia, an Africa for work on a monthly basis. I’m tough, but fasting for 20-30 hours is just too long! And I feel like a nut & seed diet for 30 hours isn’t a great idea either. Anyone have any tips for the longer journey?


[…] fasting to mediate jet lag – There have been some studies that show fasting can help prevent jet-lag on longer flights.  I will be trying it out, and blogging about […]

5 years 2 months ago

[…] plane, and intentionally brought no snacks with me.  This was all part of my little experiment to fight jet lag by fasting.  I think it worked remarkably well.  I find myself in India, after about 19 hours of travel […]

4 years 9 months ago
I start feeling really sick in the stomach if I get too hungry.. And its physically painful, like a stabbing pain.. I have 8 flight coming up, 2 or 4 of which will have 1 or 2 meals included.. And I am not guaranteed a meal when I get off the plane either.. But then again, all my clocks are faulty anyways.. The portions are just so tiny on the plain, if half of its pasta, I’m gunna get a sugar high, which in the end will prob increase the affects of jet lag right? It’s an Asian airline.. Hopefully… Read more »

[…] of the time. I ate the first meal but decided to try fasting to get over jet lag quickly. More info here but the general idea is that you fast 12-16 hours before the first normal meal time at your final […]