Jet lag is a circadian rhythm disruption that occurs when rapid travel across multiple time zones alters synchronization between the internal biological clock and the external light-dark cycle. The condition commonly affects sleep timing, alertness, digestion, hormonal signaling, body temperature regulation, hydration balance, cognitive clarity, and energy metabolism. Circadian rhythm disruption may impair normal melatonin release patterns, cortisol timing, neurotransmitter balance, glucose regulation, and mitochondrial energy production. Individuals experiencing jet lag often report fatigue, daytime sleepiness, nighttime wakefulness, reduced concentration, gastrointestinal discomfort, irritability, headaches, dehydration, and impaired exercise performance. The circadian system is regulated primarily by the suprachiasmatic nucleus within the hypothalamus. This biological clock coordinates sleep-wake timing, hormone release, digestive rhythms, temperature regulation, immune signaling, and metabolic processes. Rapid travel across time zones may temporarily desynchronize these systems, causing hormonal and neurological mismatch between local environmental timing and internal physiological rhythms. Cortisol rhythms may shift improperly while melatonin secretion timing becomes delayed or suppressed. Disruption of serotonin-melatonin conversion pathways may contribute to sleep instability and mood-related symptoms. Nutritional timing and whole food intake patterns may influence circadian synchronization. Plant foods rich in polyphenols, magnesium, potassium, vitamin C compounds, folate, flavonoids, and tryptophan-containing proteins may support neurotransmitter pathways, antioxidant balance, hydration regulation, and mitochondrial recovery associated with circadian adaptation. Consistent meal timing may also support peripheral circadian clocks located within the liver, digestive tract, and metabolic tissues. A whole food plant-based dietary pattern emphasizing hydration-rich fruits, leafy greens, legumes, whole grains, herbal teas, and antioxidant-containing whole foods may help support recovery from circadian disruption. Foods such as oats, brown rice, banana, tart cherry-related polyphenol sources, kiwi, spinach, pumpkin seeds, walnuts, green tea, and magnesium-containing legumes provide nutrients associated with serotonin pathways, melatonin biology, antioxidant defense systems, and hydration balance. Polyphenols and flavonoids from berries, green tea, cruciferous vegetables, and colorful plant foods may also help support oxidative balance and inflammatory regulation during travel-related stress. Reducing ultra-processed foods, excessive caffeine intake, alcohol exposure, and irregular meal timing may help support healthier circadian adaptation. Maintaining hydration, consuming fiber-rich meals, and emphasizing consistent sleep-supportive nutrition patterns may assist normal circadian rhythm recovery after long-distance travel.