THE LONGEVITY TRAVEL
PROTOCOL
YOUR SCIENCE-BASED GUIDE TO SUPPORTING VITALITY ACROSS TIME ZONES
WHY TRAVEL DISRUPTS THE BODY
When you travel across time zones, your internal body clock remains temporarily aligned with your departure location rather than your destination.
This biological clock, known as the circadian rhythm, regulates sleep, alertness, hormone release, metabolism, and recovery. As a result, even when you arrive at your destination, your body may still be operating on “home time.”
This can lead to common symptoms associated with jet lag:
Daytime fatigue and low energy
Difficulty concentrating
Restless or fragmented sleep
Ĵ Feeling tired but unable to fully relax
Ĵ Reduced physical and mental performance
Successful adaptation depends on sending your body clear signals about when it should be awake and when it should recover.
The Longevity Travel Protocol was designed around this principle, bringing together two of our proven Clinique La Prairie Holistic Health formulas, Energy and Rest & Reset, into one targeted protocol, including the essential expert recommendations you’ll find in these pages. By combining our targeted daytime and nighttime supplementation stack with strategic lifestyle habits, the protocol helps reinforce the body’s natural day-night rhythm and support smoother adaptation to new time zones.
THE THREE PHASES OF THE PROTOCOL
PHASE 1
PREPARE 5 DAYS BEFORE DEPARTURE
To help stabilize circadian signaling and gently prepare the body for travel, continue the following routine daily until your departure.
WHEN TO TAKE YOUR SUPPLEMENTS
Morning > Take ENERGY after breakfast.
Designed to help support daytime alertness, and energy metabolism.
Evening > Take REST & RESET after your dinner, recommended 30–60 minutes before bedtime.
Designed to help you unwind and promote nighttime balance.
PHASE 2
ARRIVAL
Immediately adopt local time upon arrival. Clear daytime and nighttime signals help your body adjust more smoothly and settle into its new rhythm.
WHEN TO TAKE YOUR SUPPLEMENTS
OPTION 1 – Morning Arrival (local time)
Morning > Take ENERGY after breakfast.
Evening > Take REST & RESET after your dinner, recommended 30–60 minutes before bedtime.
Tip: Remain active during the day and avoid daytime sleep to build natural sleep pressure and support adaptation to local time.
OPTION 2 – Afternoon Arrival (local time)
Evening > Take REST & RESET after your dinner, recommended 30–60 minutes before bedtime.
Tip: Stay active, seek natural daylight exposure, and align your activities with the local evening to support faster circadian adaptation.
OPTION 3 – Evening Arrival (local time)
Evening > Take REST & RESET after your dinner, recommended 30–60 minutes before bedtime.
This may support a transition to your destination’s sleep–wake rhythm from your very first night.
PHASE 3
CONTINUE
Integrate the morning and evening supplementation routine throughout your travels and upon your return to support your wellbeing at every stage of the journey. We recommend completing the entire 2-month supply.
WHEN TO TAKE YOUR SUPPLEMENTS
Morning > Take ENERGY after breakfast.
Evening > Take REST & RESET after your dinner, recommended 30–60 minutes before bedtime.
Tip: Consistency is key. Following your daily routines may help reinforce circadian alignment and support normal vitality recovery throughout your journey.
TRAVEL ESSENTIALS
1 - SUPPORT RECOVERY THROUGH NUTRITION
Prioritize a protein-rich breakfast to reinforce daytime alertness, choose lighter meals in the evening to promote sleep readiness, and avoid heavy late-night meals that may disrupt circadian adaptation.
Dietary tips to increase sleep quality
To avoid in the afternoon & evening:
Sugar (e.g., pastries, honey, fruit juices, syrups, sugary beverages, table sugar), coffee or tea, fatty and fried food, alcohol. spicy food, red meats
For the afternoon & evening, favor foods such as:
Food rich in tryptophan > Egg, cheese, yogurt, soybean sprouts, sun-dried tomatoes, lima beans, spinach, sweet potatoes, beet greens, kale, broccoli, seeds, spirulina, pistachio, almonds, hazelnuts, avocado, pecans, prunes, dried figs, kiwi, mango.
Food rich in glutamic acid > Egg, cheese, yogurt, milk, tofu, all kind of beans, goji berries, dates, dried figs, grapefruit.
2 - PRIORITIZE MORNING LIGHT
› Expose yourself to natural daylight as soon as possible after waking.
› Avoid screens and blue light one to two hours before bedtime.
› Light is the most powerful external regulator of the circadian system and helps synchronize the body’s internal clock to the new time zone.
3 - ADOPT LOCAL TIME IMMEDIATELY
› Align mealtimes and bedtime with local time from your first day at your destination.
› Consistent behavioural time cues accelerate circadian realignment and support faster adaptation to the new environment.
4 - STAY HYDRATED
› Maintain consistent hydration throughout the day, moderate caffeine intake, and limit alcohol consumption while adapting to a new time zone.
› Proper hydration supports physiological recovery and helps mitigate the effects of travel-related fatigue.
5 - KEEP MOVING
› Engage in light physical activity such as walking or stretching during the day.
› Movement reinforces daytime alertness and supports circadian adaptation, while vigorous exercise close to bedtime may delay sleep onset and impair sleep quality.
6 - THE 10-MINUTE RESET: MEDITATE OR BREATHE
Take a few moments to cultivate self-awareness and reconnect with the environment. This simple practice can help you feel more grounded as you adjust to a new place and a new time. Whether in the morning or the evening.
Different meditation techniques work better for different people. If you already have a mindfulness practice, let it accompany you on your travels.
If not, here is a simple exercise: Set a gentle timer for 10 minutes. Sit quietly, with your eyes open or closed, and focus on your breath. Notice your body and the sounds around you. When your mind wanders (and it will), simply bring it back. That’s the practice. There is no perfect session, only the act of returning, again and again, to the present moment.
If 10 minutes feels too long, start with just a few minutes of mindfulness. Sometimes, that’s all it takes.
Think of it as a moment of stillness that helps you shift from feeling wired to feeling grounded, wherever you are. It can also be a helpful way to unwind and prepare for sleep.
THE SCIENCE BEHIND THE PROTOCOL
Your body continuously interprets environmental signals to determine whether it should be awake or asleep.
During the day, light exposure, movement, food intake, and activity signal that it is time for alertness and performance.
At night, darkness and rest promote activation of the parasympathetic nervous system, the body’s recovery mode, supporting relaxation and sleep.
When traveling across time zones, these signals become misaligned.
The Longevity Travel Protocol helps reinforce a stronger distinction between day and night, supporting the body’s natural adjustment process.
THE MORNING FORMULA
ENERGY
Clear mind, strong cognitive functions and energy for a fulfilled life.
Supporting cognitive function and optimising performance, this formula enhances memory and sharpens alertness. It helps reduce fatigue and sustain focus, powered by the patented nootropic ingredient Cognitiva™.
Benefits:
Ĵ Boosts cognitive performance
Ĵ Improves memory, focus, and alertness
Fights fatigue for lasting energy
Protects against inflammation and oxidative damage
In the morning ENERGY
Holistic Complex and 11 synergetic botanicals and nutrients.
FISENTIN as Compound Explosion: integrated in a higher concentration to accelerate the action that helps support cells and boost vitality.
Advanced formulation:
Fisetin, L-Theanine, Shiitake Extract, Astaxanthin, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin B12, Taurine, L-Arginine, L-Tyrosine, Guarana Extract, Taiga Root Extract.
THE EVENING FORMULA
REST & RESET
Developed with the challenges of modern life in mind, a holistic formula combining adaptogens and nutrients to strengthen stress resilience, sharpen mental clarity, promote a calming sense, and help realign biological sleep-wake cycles.
Among the key ingredients are L-Tryptophan—an essential amino acid that supports serotonin production, the neurotransmitter that regulates mood and promotes healthy sleep. Bluenesse®—a patented extract of Melissa officinalis L.—has also been studied for its beneficial effects on cognitive performance.
Benefits:
Ĵ Promotes resilience to stress
Supports deep, restorative sleep
Enhances daily wellbeing
Ĵ Provides a calming effect
In the evening REST & RESET
Holistic Complex and 7 synergetic ingredients.
L-THEANINE as Compound Explosion: integrated in a higher concentration to enhance the stimulation of brain and cognitive functions.
Advanced formulation:
L-Tryptophan, L-Theanine, Vitamin B3, Fisetin, Shiitake Extract, Vitamin B6, Valerian Extract, Astaxanthin, Magnesium.
This guide is intended for informational purposes only and should not be considered medical advice. The recommendations provided are designed to support general wellbeing and healthy lifestyle practices. Individual needs may vary; please consult a qualified healthcare professional for any medical condition.