The Ultimate Human with Gary Brecka

Episode 218: Gary Brecka Shares Top Airplane Travel Health Hacks – Move, Breathe, Hydrate

Release Date: November 13, 2025
Host: Gary Brecka

Episode Overview

Gary Brecka, human biologist and longevity expert, shares his essential strategies for staying healthy, energized, and resilient during air travel—especially in the high-risk, immune-depleting holiday season from Thanksgiving through New Year’s. Leveraging his decades-long research into human health and mortality, Brecka presents a practical, science-backed protocol to help listeners “land clear, not crushed,” ensuring that travel supports rather than undermines wellbeing.

Key Discussion Points and Insights

The Hidden Stressors of Air Travel

• Physical vs. Emotional Stress: Airplanes subject the body to severe physiological stressors even if one feels emotionally calm.
• Major Stress Factors:
  • Altitude: Cabin pressure at 6,000-8,000 ft means less oxygen for the body and brain.

    “Commercial planes are pressurized to about 6 to sometimes 8,000ft, which means less oxygen getting into your bloodstream… stress on your cardiovascular system, stress on your brain, and more importantly, stress on your mitochondria.” (06:10)

  • Dehydration: Airplane humidity (10%-20%) is lower than the Sahara Desert. Every breath drains moisture, slowing immune function and recovery.
  • Inactivity: Prolonged sitting leads to poor circulation, pooling of blood, and lymphatic system shutdown, all of which impair detoxification and immune defense.
  • Crowded, Recycled Air: Exposure to germs from hundreds of passengers in an enclosed tube is inevitable.
• Common (Ineffective) Approach: Most people “just show up and hope for the best,” packing hand sanitizer and vitamin C, but still end up sick.

  “Not exactly the version of yourself you want to show up as. But it doesn’t have to be that way.” (04:21)

Gary’s Travel Protocol: Before, During, and After Flying

Preparation Before Departure

• Nutrient-Dense Pre-flight Meal:
  • Focus on whole foods, quality protein, healthy fats, and vegetables.
  • Avoid airport “convenience foods”; your body needs optimal fuel for stress resilience.
• Airplane Fasting:
  • For flights under 5 hours: Fast to keep blood flowing to the brain, not the gut.
  • Avoid digestion at altitude – it's energy-intensive and diverts oxygen.

    “Fasting on airplanes is a superpower.” (13:14)

• Smart Snacking (Long Flights):
  • For flights over 8 hours, bring clean snacks: raw nuts, grass-fed jerky—avoid processed foods, seed oils.
• Super Hydration (Minerals & Electrolytes):
  • Add mineral salt (Baja Gold) and hydrogen-rich water tablets (H2 Tabs) to water for hydration and circulation.

    “These hydrogen-rich water tablets… help with something called microvascular circulation… critical when blood pools in the lower portion of your legs.” (16:50)

  • Add Perfect Amino (essential amino acids) to support the body without breaking a fast.
• Pre-Boarding Checklist:
  • Baja Gold sea salt
  • Perfect Aminos
  • Hydrogen tablets

In-Flight Protocol

• Hydration:
  • Sip mineralized water every hour (not large gulps).

    “If you’re not getting up to use the bathroom at least once during the flight, you are definitely not drinking enough.” (23:15)

• Movement:
  • Stand up every hour.
  • Do 10 slow air squats in the aisle or walk to the back.
  • Take 10 intentional, deep breaths standing—get oxygen deep into the lungs.

    “When we’re sitting on aircraft, our respiratory rate becomes more shallow… These are easy tricks to actually take the edge off of travel.” (26:41)

• Protect Eyes & Circadian Rhythm:
  • Wear blue light blocking glasses to counteract harsh cabin lighting, support sleep and time zone adaptation.

    “The lighting on airplanes is terrible for your circadian rhythm… If you want any chance of adjusting to a new time zone… you’ve got to protect your eyes from the artificial light.” (29:20)

• Skip Alcohol:
  • Alcohol increases dehydration, impairs immunity, and amplifies the negative effects of altitude.

    “If you want to land feeling sharp and strong, it’s best to skip alcohol altogether.” (31:18)

After Landing

• Natural Sunlight:
  • Get outside ASAP without sunglasses, 10-15 minutes to expose eyes to daylight.

    “As soon as possible after you land, get outside and just get natural light into your eyes. This is how you reset your circadian rhythm.” (33:23)

• Hydrate + Minerals Continue:
  • Keep sipping water with electrolytes and hydrogen tablets to support recovery.
• Legs Up for Circulation:
  • In the hotel, lay with legs elevated above the heart (on bed/wall) for 10 minutes to drain pooled blood and improve oxygenation.
• Movement/Exercise:
  • Go for a brisk walk, hit a quick circuit in the gym, or do bodyweight exercises in the room.

    “20 minutes of movement can completely change how you feel for the rest of the entire day.” (36:30)

• Summary Quote:

  “If you do these three things—sunlight, hydration, and movement—you’re going to land clear, not crushed.” (37:18)

Notable Quotes & Memorable Moments

• “Aging is the aggressive pursuit of comfort.” – Gary Brecka’s core philosophy, reminding listeners that optimal health demands action.
• “Your immune system is incredibly powerful when you give it what it needs. But it can’t do its job when you’re dehydrated, sitting still, eating garbage, and stressing your body for six to eight hours straight.” (11:52)
• On Fasting: “Digestion is one of the most energy intensive things your body does. And when you’re in a low oxygen, dehydrated environment, it’s the last thing you want to be spending energy on.” (14:05)
• On Health Ownership:

  “People treat travel like something that just happens to them. But you’re not most people. Your health is not random. It’s not luck. It’s the result of the decisions you make every single day. And those decisions compound.” (42:40)

• On Practical Biohacks:

  “Everything we just walked you through are not complicated biohacks that require a lab or special equipment. This is simple stuff… These are insanely cheap and easy to implement.” (43:30)

• Challenge & Closing:

  “Pick your next trip and commit to running this protocol. Fast on the flight. Hydrate with mineral salts, amino acids, and hydrogen gas… just do it once and feel the difference. I promise you, you’ll never travel the same way again.” (44:52)

Key Timestamps

| Timestamp | Segment | |------------|----------------------------------------------------------------------------------| | 00:00 | Introduction: Why travel is so taxing on the body, especially during the holidays | | 04:21 | The reality of illness and immune suppression when flying | | 06:10 | What happens physiologically during air travel | | 13:14 | Fasting as a travel superpower | | 16:50 | Electrolytes, minerals, and hydrogen tablets explained | | 23:15 | Hydration guidelines and practical rules | | 26:41 | In-flight movement: Air squats & deep breathing | | 29:20 | The importance of blue light blocking glasses | | 31:18 | Avoiding alcohol on airplanes | | 33:23 | How sunlight resets your circadian rhythm after landing | | 36:30 | Move after landing: circulation, exercise, and feeling restored | | 42:40 | The impact of daily choices on health | | 44:52 | Gary's challenge: Implement the travel protocol |

Summary Takeaways

• Preparation is key: Start healthy routines before you reach the airport.
• During the flight, small habits (hydration, movement, light management) have a huge impact on wellbeing.
• After flying, prioritize sunlight, hydration, and movement to reset and recover fast.
• These interventions are accessible, cost-effective, and science-backed—the ultimate foundation for staying resilient and showing up as your best self during the hectic travel season.

Actionable Checklist

• ☑ Eat a nutrient-dense meal before leaving
• ☑ Fast (or eat intentionally) during flights
• ☑ Hydrate—consistently, with minerals and electrolytes
• ☑ Use hydrogen-rich water and essential amino acids
• ☑ Move and breathe deeply every hour in-flight
• ☑ Block blue light, skip alcohol
• ☑ Post-flight: get sunlight, keep hydrating, elevate legs, move

Gary’s direct challenge:

“Land clear, not crushed. That’s the win. And that’s just science.” (45:35)

For more detailed protocols, travel tips, and community support, check out Gary’s VIP program and podcast resources [link in show notes].