Travel can leave you feeling exhausted, bloated, stiff, and completely out of sync, but it doesn't have to. In this episode of SHE MD, Dr. Thaïs Aliabadi and Mary Alice Haney are joined by nutrition expert Sarah Wragge and Pilates instructor Kadee Sweeney to share their favorite science-backed strategies for preventing jet lag and helping your body recover after a long flight.
From what to eat (and what to avoid) before boarding to hydration, sleep, digestion, movement, and simple exercises you can do on the plane or after you land, this conversation is packed with practical tips you can use on your next trip. Whether you're traveling across the country or around the world, these expert recommendations can help you feel energized, reduce inflammation, improve circulation, and get back to feeling like yourself faster.
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What You’ll Learn
- Why eating and drinking on airplanes can leave you feeling bloated, inflamed, and fatigued
- How hydration, protein, fiber, and nutrition choices can help prevent jet lag
- The best foods to eat before and after a long flight
- How movement, posture, and Pilates-inspired exercises can relieve travel-related back pain
- Why sitting for long periods can impact circulation and increase blood clot risk
- How morning sunlight and movement can help reset your circadian rhythm
- Simple exercises and stretches you can do on a plane or when you arrive at your destination
- Tips for improving digestion, sleep, and recovery while traveling
- How to build healthy travel habits that support your body before, during, and after your trip
Key Timestamps
00:00 The Jet Lag Episode Every Traveler Needs To Watch
00:54 Meet The Experts, Sarah Wragge And Katie Sweeney
01:36 Why What You Eat Before Your Flight Changes Everything
02:53 The Number One Rule For Eating On A Plane
05:46 What To Eat And Drink The Moment You Land
07:04 How To Prevent Blood Clots On Long Flights
08:22 The Best Supplements To Take When You Travel
10:10 The Truth About Fiber Supplements Nobody Tells You
12:00 Sarah Wragge's Top 3 Jet Lag Nutrition Tips
19:29 Why Spinal Alignment Is Everything During Travel
21:04 Why Stretching Your Low Back Can Actually Make It Worse
25:34 Breathing Techniques That Reset Your Body Mid Flight
28:18 The Simple Glute Exercise You Can Do In Your Seat
29:53 The Exact Workout That Cured Jet Lag After Landing
35:02 Vibration Plates Trampolines And Lymphatic Drainage
38:55 The First Thing To Do When You Check Into Your Hotel
40:00 This Will Change How You Travel Forever
Key Takeaways
- Stay hydrated before, during, and after your flight to reduce dehydration, fatigue, and digestive issues.
- Eat a balanced meal before flying and consider skipping airplane meals to help minimize bloating and discomfort.
- Prioritize protein, vegetables, and fiber to support stable energy levels and healthy digestion while traveling.
- Get up and move frequently during long flights to improve circulation, reduce stiffness, and lower the risk of blood clots.
- Maintain good posture and spinal alignment while sitting to help prevent back and hip pain.
- Reset your body after landing with morning sunlight, gentle movement, and mobility exercises to adjust to a new time zone.
- If you're taking hormone replacement therapy, discuss travel timing with your healthcare provider, as adjusting medication timing may help with sleep and recovery.
- Small, consistent habits before, during, and after travel can make a significant difference in how you feel when you arrive.
- Choose movement that restores your body, not just intense exercise, to reduce stress and support long-term wellness.
Guest Bio: Sarah Wragge
Sarah Wragge is a certified nutrition coach and wellness expert specializing in sustainable nutrition, metabolic health, and lifestyle habits that help women feel their best. Through her coaching programs, she helps clients build realistic, long-term strategies for healthy eating, blood sugar balance, and overall wellness without restrictive dieting. Sarah is passionate about making healthy living practical and approachable, empowering women to improve their energy, digestion, and confidence through simple daily habits.
Guest Bio: Kadee Sweeney
Kadee Sweeney is a Pilates instructor, movement specialist, and founder of Kadee Fit. Known for her restorative approach to fitness, Kadee works with clients ranging from everyday women to high-profile celebrities, helping them build strength, improve posture, increase mobility, and move without pain. Her philosophy centers on aligning the body, supporting the nervous system, and creating workouts that leave people feeling stronger, healthier, and more energized. Through both in-person and online classes, Kadee is dedicated to helping women move with confidence at every stage of life.
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