Energy & Vitality
Jet Lag Recovery for Men: A Practical Protocol
Light, melatonin, fasting, and training inputs that minimize jet lag.
6 min read · XT Editorial Team · Reviewed & updated
Light is the lever
Morning light at destination, dim evenings, and outdoor walking are the most powerful jet-lag interventions.
Food, training, melatonin
Skip in-flight meals on overnight flights, eat on destination time, train lightly day one, and use low-dose melatonin (0.3–0.5 mg) at destination bedtime for 3–4 nights.
Frequently asked questions
- Does fasting really help jet lag?
- Some evidence suggests resetting first meal to destination time speeds adaptation.
- Is high-dose melatonin better?
- No — high doses can worsen sleep architecture. Low dose works.
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