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Jet Lag Diet and Road Trip Health Tips – LOF Podcast 135

The Argonne Anti-Jet-Lag-Diet

The Argonne Anti-Jet-Lag Diet is helping travelers quickly adjust
their bodies' internal clocks to new time zones. It is also being
used to speed the adjustment of shiftworkers, such as power
plant operators, to periodically rotating work hours. The diet was
developed by Dr. Charles F. Ehret of Argonne's Division of 
Biological and Medical Research as an application of his fundamental
studies of the daily biological rhythms of animals. Argonne National
Laboratory is one of the US Department of Energy's major centers of
research in energy and the fundamental sciences. 


How to avoid jet lag:

1. DETERMINE BREAKFAST TIME at destination on day of arrival.

2. FEAST-FAST-FEAST-FAST - Start four days before breakfast time
   in step 1. On day one, FEAST; eat heartily with high-protein breakfast
   and lunch and a high-carbohydrate dinner. No coffee except between 
   3 and 5 p.m. On day two, FAST on light meals of salads, light soups,
   fruits and juices. Again, no coffee except between 3 and 5 p.m. On day
   three, FEAST again. On day four, FAST; if you drink caffeinated beverages,
   take them in morning when traveling west, or between 6 and 11 p.m. when 
   traveling east.

3. BREAK THE FINAL FAST at destination breakfast time. No alcohol on the
   plane. If the flight is long enough, sleep until normal breakfast time
   at destination, but no later. Wake up and FEAST on a high protein 
   breakfast. Stay awake and active. Continue the day's meals according to 
   mealtimes at the destination.

FEAST on high protein breakfast and lunches to stimulate the body's
      active cycle. Suitable meals include steak, eggs, hamburgers,
      high-protein cereals, green beans.

FEAST on high carbohydrates suppers to stimulate sleep. They include
      spaghetti and other pastas (but no meatballs), crepes (but no 
      meat filling), potatoes, other starchy vegetables, and sweet desserts.

FAST  days help deplete the liver's store of carbohydrates and prepare the 
      body's clock for resetting. Suitable foods include fruit, light soups,
      broths, skimpy salads, unbuttered toast, half pieces of bread. Keep
      calories and carbohydrates to a minimum.


        1            2            3            4       
      FEAST         FAST        FEAST         FAST         BREAK FINAL FAST

B  high protein  light foods  high protein  light foods  Westbound: If you drink
                                                         caffeinated beverages,
                                                         take them morning 
                                                         before departure. 
                                                         Eastbound: take them
L  high protein  light foods  high protein  light foods  between 6 and 11 p.m.
                                                         If flight is long
                                                         enough, sleep until
                                                         destination breakfast
                                                         time. Wake up and FEAST
S  high carbo.   light foods  high carbo.   light foods  beginning with a high
                                                         protein breakfast. 
                                                         Lights on. Stay active.

Coffee, tea, cola, other caffeinated beverages 
allowed only between 3 and 5 p.m.

jet lag diet

jet lag diet

 

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Road Trip Opt phase: Corrective Exercise

Flexibility – Static Stretch

Standing Outer Hamstring Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Stand on one leg. Cross other leg on bench, toes pointed in.

Movement
1. Lean forward at hip until stretch is felt in back of upper leg.
2. Hold 30 seconds.
3. To add additional stretch, clasp hands with arms extended in front of body at chest level.
4. Rotate slowly toward stretch side leg and hold.

 

Standing Lat Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Place feet shoulder-width apart, with one arm raised above head holding stable object.

Movement
1. Lower hips toward ground until stretch felt alongside torso and into lower back; hold 30 seconds.

 

Wall Soleus Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Facing wall, stand with feet straight in staggered stance.
2. Lean against wall with upper body; rear leg extended.

Movement
1. Bend rear knee until stretch is felt in back of lower leg.
2. Hold 30 seconds.

 

Standing Rear Shoulder Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Stand with feet shoulder width apart and place one arm straight across body.

Movement
1. With opposite arm slowly pull arm across body.
2. Increase pressure until stretch felt in back of shoulder; hold 30 seconds.

 

Standing Chest Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Stand with forearm in vertical position on stable object; elbow and shoulder bent at 90-degree angle;
2. Place feet in stagger stance position; back leg is same side as chest muscle being stretched.

Movement
1. Slowly shift weight forward until stretch felt in front of shoulder and chest; hold 30 seconds

 

Back of Neck Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Stand with feet straight and shoulder-width apart, knees slightly flexed.
2. Place arm behind body and lower shoulder.

Movement
1. Tuck chin; lower ear to shoulder using opposite hand until stretch is felt in back of neck.
2. Rotate chin down toward opposite chest muscles; hold 30 seconds.

 

Standing Hip Flexor Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

 
Start
1. Stand with one leg back and other forward. Point toes of back foot inward.

Movement
1. Squeeze butt muscles and shift body forward, straightening rear leg.
2. Raise arm – same side as rear leg – to opposite side until stretch is felt in front of pelvis.
3. Hold and rotate back; hold 30 seconds.

Abdominal Exercises You Can Do at Home

 

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