If I'm flying from Vancouver, BC to Tokyo (for 3 weeks starting Oct 31) what exact protocol (i.e. sleep, light, exercise, meal times, starting how many days before departure) can I follow to (hopefully) reduce effects/duration of jet lag?

It appears there are no specific clips detailing a complete protocol for reducing jet lag when flying from Vancouver to Tokyo. However, based on general advice from Andrew Huberman regarding jet lag and circadian rhythms, here are some strategies you might consider:

1. Light Exposure:

   • Adjust light exposure according to your destination's time zone a few days before departure. Expose yourself to bright light in the morning if traveling east and in the evening if traveling west to shift your circadian rhythm accordingly.

2. Sleep Schedule:

   • Gradually shift your sleep and wake times to match Tokyo's time zone before you leave. Try moving this by 30-60 minutes per day starting a few days prior to departure.

3. Exercise:

   • Time your exercise to align with when you will be active in the new time zone. Morning or late afternoon exercise can help maintain new circadian rhythms.

4. Meal Timing:

   • Start eating meals according to the destination time zone a few days in advance. This can help reset your internal clock.

5. During the Flight:

   • Stay hydrated and try to sleep according to the destination's night to minimize jet lag.

Implementing these strategies can help in aligning your body's internal clock with your destination's local time, potentially reducing the effects of jet lag. Always listen to your body and adjust if needed.