How to Defeat Jet Lag with Andrew Herr
The Science Behind Jet Lag Is Not What You Think
Most of us accept jet lag as an unavoidable part of travel, especially if we’re flying to a race, a big meeting, or across multiple time zones. But according to human performance expert Andrew Herr, we’ve been looking at the wrong problem.
In this episode, Andrew breaks down why inflammation, not just circadian disruption, is what actually leaves you foggy, exhausted, and struggling to recover after a flight.
Why Flying Takes Such a Toll
Andrew explains that the physical environment on a plane is more intense than most people realize:
Cabin pressure mimics standing at 8,000 feet, reached in a matter of minutes
Oxygen drops to about 74% of normal
Blood volume decreases by 8%
These factors combine to trigger a significant inflammatory response in the body
Once you understand that, jet lag makes a lot more sense, and so does the way to fix it.
The Other Half of Jet Lag: Sleep Strategy
Circadian rhythm is still part of the equation, but Andrew explains why sleeping “as much as possible” on a long flight can actually make the adjustment harder.
Oversleeping on the plane means you land too well-rested to fall asleep at a normal hour in your new time zone. That sets off a chain reaction: poor first-night sleep → more inflammation → slower adaptation.
His approach combines inflammation control with strategic sleep, not maximizing hours.
Why Athletes Should Care
For runners flying to destination races, the inflammation from travel isn’t just uncomfortable; it can directly impact performance.
Andrew works with elite athletes, including one attempting seven Ironmans on seven continents, who can’t afford to lose a week of recovery after each flight. He shares how she uses nutrition, hydration, and FlyKitt to stay functional between races.
Domestic travel matters too. Even without time-zone changes, the inflammatory load is the same.
If You Travel Often, This Conversation Will Change How You Prepare
Whether you’re flying to a race, a work trip, or just want to feel like yourself when you land, Andrew’s framework offers a clearer understanding of what’s happening in your body — and what you can actually do about it.
Listen to this one for a full-on education 🎧
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Pssssst. Click above to follow along on Substack 👆
About Jon Levitt and For The Long Run
Jon is a runner, cyclist, and podcast host from Boston, MA, who now lives in Boulder, CO. For The Long Run is aimed at exploring the why behind what keeps runners running long, strong, and motivated.
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