What The Wellness Experts Never Fly Without

When it comes to flying, prep is everything. Before I even head to the airport, I focus on hydration and wellness from the inside out. I take a carefully chosen stack of supplements – Equi London Beauty Formula, Ingenious Collagen, Bare Biology vitamin D spray, and Correxiko omega-3s. I also mix Ancient + Brave electrolytes into my water to get a head start on hydration.

I bring a curated wellness edit on board. I never travel without a Slip silk eye mask, Loop Quiet earplugs and Aesop’s rinse-free hand wash. I’ll also pack some extra electrolyte sachets, snacks like mixed nuts or a Pret protein box, and always have podcasts downloaded so I’m not relying on patchy WiFi. On long-haul flights, I’ll use an LED face mask and I make a point of never sitting still for too long. Every hour, I get up to walk the aisle, stretch and do a bit of ankle mobility – it makes a huge difference.

Beating jet lag is all about rhythm. I switch to destination time as soon as I board. That means eating meals on local time, getting outside for sunlight within 30 minutes of waking, walking instead of napping, and continuing my supplement routine – with added magnesium glycinate and electrolytes. In the evening, I dim the lights and use red light therapy with my Bon Charge travel panel to help reset my body clock.

I travel with a micro gym. It fits in my suitcase and includes resistance bands, a Therabody Mini for recovery, and a Pilates ball that packs flat. I’ll work out in hotel rooms, pop into the gym if one’s available or just get my steps in – at least 10,000 a day. My go-to shoes are APL TechLooms – they’re light and supportive.

Gut health is key. I always bring Seed DS-01 probiotics and Arrae Digestive Enzymes – a must when meals are richer or outside your usual routine. I also sip ginger or peppermint tea after eating to help keep digestion on track.

A humidifier is my secret weapon. The Hey Dewy travel humidifier is brilliant for countering dry, air-conditioned hotel rooms. It keeps my skin hydrated and feeling fresh.

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Hydration is the first thing I take seriously. I start increasing my water intake the day before I fly. Alongside that, I pack my own food. Cabin meals rarely deliver the kind of energy and nourishment I need, and when you’re constantly on the move, consistency is key. I pick up snacks at the airport – fresh fruit, nuts and Deliciously Ella’s breakfast balls. 

Movement is my second line of defence. Before a flight, I make time for 15 minutes of hip, spine and shoulder mobility. These are the areas that stiffen up most mid-flight. Once I’m in the airport, I use breathwork – box breathing, specifically – to shift my nervous system into calm mode. 

My supplement routine is refined over years of trial, travel and error. I take Equi London multivitamins daily – they come in capsule or powder form, which means I can switch depending on my travel rhythm. Bare Biology’s omega 3 capsules are another staple, not only for inflammation and heart health but for helping my brain stay sharp through jet lag. I always travel with Ancient + Brave sachets, too. True Hydration for electrolytes, True Collagen for skin support, and True Creatine+, which supports cognitive function, energy and mood, especially under stress or sleep disruption. 

Landing starts with light. If I’ve travelled east, I head into the morning sun and if I’ve headed west, I find the afternoon light. I get moving within the first hour – even a 15-minute walk makes a difference. I avoid intense training on day one but gentle movement is my non-negotiable. I also swear by Bon Charge’s  blue light-blocking glasses – a game-changer for managing circadian rhythm, especially when crossing multiple time zones or dealing with artificial light in airports and hotel rooms. 

When it comes to training, I lean into flexibility. I travel with my LDM resistance bands and use the Virtual Studio to stream 30-minute Sculpt or Sculpt & Stretch sessions. Three or four short sessions each week keeps me feeling strong without draining energy. These sessions combine resistance training, Pilates-inspired core work and mobility, so you’re ticking all the boxes in one session. They fit perfectly into holiday schedules as they’re effective but not exhausting. 

I’m particular about pillows. I often travel with a compact camping pillow for proper neck support – Nemo’s Backpacking Pillow is incredibly comfortable and packs down surprisingly small. 

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Travel used to throw everything off but these days, I’ve got it down. Before I get to the airport, I get a workout in – either a Pilates flow or a walk. It helps circulation, clears my head and makes sitting on a plane for hours feel more manageable. 

Gut support is next. I drink warm water with chia seeds, take L-glutamine, electrolytes and a supplement to support digestion and regularity. I use Epetōme, but anything that keeps your gut calm and things moving will help. I always make time to go to the bathroom before I fly – it’s not glamorous but genuinely life-changing for avoiding that heavy, bloated feeling in the air.

I always pack a few sachets of miso soup. It’s a great, light snack that’s easy to digest. I’ll also pick up a Pret protein box and an Itsu salad. During a flight, I focus on proper meals rather than grazing the whole way. If I fancy a drink, it’s a gin and slimline tonic or a small glass of champagne. 

My hand luggage has all the essentials. Namely magnesium, creatine, electrolytes, my supplements, a silk eye mask and Loop earplugs. My toothbrush is from SURI – it has a UV sanitising case that makes me feel a little more human when I’m brushing my teeth in tiny airplane bathrooms. I also carry the ZIIP Halo skin tool if I’ve got something straight after landing and need to depuff fast. 

I hit the treadmill when I land. I walk on incline ten at speed five for an hour. It sounds intense but it clears the fog and gets my blood moving. Then I stretch, shower and do a self-massage with body oil – firm upward strokes to get the lymph moving. If I’m somewhere for more than a few nights, I’ll do a few Pilates sessions using the Pilates by Bryony app – usually without equipment. 

Digestion and sleep are usually the first things to go off-track when you’re away from home. I support both by keeping things consistent – one fibre-rich meal a day, magnesium at night, daylight first thing in the morning, dim lighting in the evening and no scrolling in bed. 

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