How F1 Drivers Outsmart Jetlag

Get smarter every week with expert opinions, in-depth analysis, and real-world case studies to elevate your practice.

Expert Opinion - Tom Clark

Jet lag sucks.

For athletes, it doesn’t just suck—it steals wins.

Tom Clark, a performance coach, has spent four seasons managing Formula 1 driver Esteban Ocon’s travel strategy.

He knows the stakes: even one bad night of sleep can cost you.

The body clock operates on a rhythm just over 24 hours. Adjusting across time zones is all about precision.

Light is the secret weapon. Your body clock responds to light exposure—use it to either advance or delay your rhythm. If you know your core body temperature low (around 4 AM), light timing becomes a powerful tool.

Jet lag vs. travel fatigue: Jet lag is a body clock misalignment. Travel fatigue is the wear from the journey itself. Understand the difference to tackle them better.

Tom’s advice: Eastward travel adjusts by one hour/day. Westward? Up to two hours/day. Long eastward trip? Treat it like a westward journey.

Actionable Takeaway:

1. Manipulate light exposure: Use light strategically to adjust your rhythm.

2. Plan sleep carefully: Shorten the gap between home sleep and destination sleep.

3. Avoid melatonin/sleep pills—they won’t fix your clock.

Jet lag is tough—how can light exposure and your body clock's temperature minimum help you beat it? Access the full webinar via the Performance Nutrition Network

Market Opportunity - YouTube

Top Pick:

How YouTube Allowed Professor Andy Galpin to Educate Half a Million People in 30 Days

Our Take:

Professor Andy Galpin reached half a million people in a month—not by lectures, but by stepping in front of a camera.

YouTube makes expertise accessible globally, with content that lasts and builds authority.

Even monks are using social media because their message is that important.

Here’s why this matters:

YouTube turns your knowledge into evergreen content, amplifying your reach and impact beyond any traditional classroom.

Start now, and let your message create lasting change.

Performance nutritionist Dr. Laurent Bannock has also shifted focus to YouTube.

Resource Roundup - Top 3 GSSI Articles

A curated list of our Top 3 Gatorade Sport Science Institute Articles

• Dietary Nitrate and Exercise Performance: New Strings to the Beetroot Bow – Explores how beetroot and dietary nitrates can enhance athletic performance. A must-read for optimising endurance strategies.

• The Fluid Replacement Process: Principles of Beverage Formulation for Athletes – Learn the key principles for creating effective hydration strategies to maintain peak performance.

• A Practitioner's Guide to Improving Sleep in Athletes – Comprehensive insights into sleep optimization techniques that can help athletes recover and perform at their best.

From the Community

This Week’s Shoutout:

A member of our partner community, the Performance Nutrition Network, initiated a discussion on whether sodium replacement is truly needed during exercise. Citing research by Dr. Alan McCubbin, they suggested sodium is only necessary when combined with high fluid intake during prolonged activity.

Key Community Insights:

• One dietitian noted that overuse of sodium might lead to water retention issues, like edema.

• Another highlighted electrolytes as key to improving drink palatability.

• A third member suggested focusing on sodium concentration over total intake.

Join the discussion here.

High-Impact Careers & How to Get There

Job Opportunity:

Performance Nutritionist at Tudor Pro Cycling Team – Tudor Pro Cycling sought a Performance Nutritionist to optimise nutrition strategies for athletes, focusing on performance, well-being, and collaboration with coaches and chefs.

Competency Improvement:

Cycling-Specific Nutrition Strategies

Tip: Enhance your knowledge of cycling-specific nutrition by exploring recipes like energy-packed rice cakes. Use The Feed Zone Cookbook to create practical, race-friendly meals that align with riders' fuelling needs.

Live performance nutrition job listings: Find more high-impact jobs here.

Challenge of the week

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." – Helen Keller

This week, identify a client who may be struggling with staying motivated. Focus on fostering a sense of optimism by highlighting their recent wins—no matter how small.