The Summer
Survival Kit

Eat for stability, not indulgence: good fats and quality protein keep your energy even. The one exception: in your luteal phase, the week before your period, your body handles complex carbohydrates better. Lean into sweet potato and squash.

In the day or two before you leave, begin nudging your light and sleep toward where you're going. You're giving your body a head start.

The most powerful thing you can do is the simplest: eat as little as possible. Fasting through the flight rests your digestion and resets you to the new time zone faster than anything else.

Take a generous dose of omega-3 to soften the inflammation flying creates, with electrolytes, chlorella, magnesium and vitamin C alongside.

Then protect your sleep as though it matters, because it does. Settle in the moment you board: noise-cancelling headphones, an eye mask. If you can't sleep, move every hour. Compression socks, water, a little face oil.

Crossing several time zones? Melatonin can help you adjust, around 1mg per zone crossed. It's prescription-only in the UK, so speak to your GP before you travel.

Find the light first. Morning sun is the fastest way to tell your body it has arrived, so get outside early and let it do its work.

Take your shoes off and stand on grass or sand for a few minutes; grounding settles the nervous system beautifully after hours in the air. Rehydrate with minerals, not just water.

Break your fast at the local mealtime: protein, healthy fats, something fresh. That first meal sets your new rhythm. And sleep at local time, even if it takes a little discipline the first night.