This is definitely one of my most commonly asked questions: What can I do to protect myself from blue light and NNEMF while traveling?

If you are looking for a road trip protocol - click here & if you want all my protocols - including time zone protocols - click here.

Here is my short list if you just want the details without all the science (& keep reading for the WHY behind all of this):

(Important note:  For flights you can ALWAYS opt out of the full body scanner & you can bring your own water through TSA when you tell them it is medical water)

First thing that is crucial - HYDRATION! The science later on in this article will explain why I prioritize it so much.

Here are the things I bring with me (you can click on each one to go to the website & if you want my extensive hydration article with filters - minerals - favorite mineral waters and more - click here):

​Quinton Minerals  I stock hypertonic & isotonic. Hypertonic is more for quick energy & isotonic is more for medicinal/re-establishing blood volume.

I opt for isotonic if I have a headache or need some parasympathetic support & hypertonic as a daily energy enhancer.

Quinton minerals are especially important during and after flying because they replenish essential electrolytes and trace elements that support hydration, redox balance, and mitochondrial function systems that take a major hit in the travel environment.

If you want my full hydration protocols & safe sun exposure protocols - click here.

​Methylene Blue - Just Blue (use code SARAHK) - this isn't for everyone, but I do use it when traveling.​

It acts as a mitochondrial electron cycler, helping buffer oxidative stress and improve cellular energy production under conditions that would otherwise impair mitochondrial function - like air travel. (click here for my most recent episode on this)

​Hydrogen Tablets & Hydrogen Water (on my recent trips I have really enjoyed the brand new Hydrogen Water Bottle from Axiom - code SARAHK)

Hydrogen water (H₂-rich water) is one of the most underestimated tools for protecting your mitochondria and nervous system during and after flying. Unlike regular water, it delivers molecular hydrogen gas (H₂) a selective antioxidant that targets the most damaging free radicals (like hydroxyl radicals and peroxynitrite) without shutting down beneficial redox signaling. (click here for my article that dives into more science on this)

​Mini Red light therapy panel - (code sarahK)​

Red and NIR light increases Nitric Oxide, improves blood flow, and reduces ROS - especially when used before take off - to precondition mitochondria, and after landing to speed up recovery and reduce inflammation.

I also LOVE this red flash light & it can be used as red light therapy support! (code SarahK)

Speaking of lighting - those annoying green lights in hotel rooms can usually be covered with black electrical tape (I never travel without it), and I often bring blackout curtains with me to go over windows or even to cover devices in hotels that can't be unplugged.

An eye mask is crucial also, because even taping over everything can't block the green lights from smoke detectors in some Air B & B's.  Click here for all my favorite sleep tools.

​Blue blockers (yellow for the plane during the day & red for evening) - code SARAH

Download my free blue blockers guide here if you have questions about blue blockers and what color to use when.​

Blue blockers are essential mitochondrial protection tools while flying and at night. They preserve melatonin, reduce retinal oxidative stress, and keep your circadian clocks in sync - even under the artificial lighting of air travel.

​Lifewave Patches - X39 (I also like the AEON for inflammation)
Lifewave patches may offer non-invasive mitochondrial and nervous system support during high-stress environments like flying. While more research is needed, anecdotal evidence suggests they can help with energy, inflammation, sleep, and detox - without drugs or supplements.

For me they really have been a game changer!

​Digestive Enzymes ​

Digestive enzymes = invisible travel insurance for your gut and mitochondria. They optimize digestion under altitude stress, reduce inflammation, and help absorb the nutrients your mitochondria need most during high-stress travel.

​Skincare - Sun & Moo Code SARAHK - I have been LOVING their vitamin C serum for days when my skin needs a bit of a boost & their Age Reverse tallow cream is extremely moisturizing and soothing.

Water for traveling when I don't have all my purification tools:

As far as the water I drink, I always scout out local grocery stores to see if they have Mountain Valley Spring Water in glass bottles (so far I haven't had any issues finding these). I also love Gerolsteiner mineral water when I travel as a treat, and default to Evian or Voss if I can't find the aforementioned.

I try to remember to bring my Analemma Wand (code SARAHK) - for structuring on the go, and the Axiom Hydrogen Water Bottle has a system to filter water as well.

Other miscellaneous things I bring:  Ear Plugs,  toothpaste & my favorite Shilajit (code SARAHK)​

When I land - I try to get into a body of water if possible - or do some grounding. Hydration is really my main concern & I have really enjoyed the new Axiom water bottle on recent flights.

You can tell the security agents that your water is medical grade & they will typically allow you to pass through with the water bottle full.

Fasting: I personally make sure not to eat while in flight & usually fast until I get to my destination.  Here are a few convenience foods that I give to my kids that are on the healthier side when I am not letting perfect be the enemy of good!

Sun exposure in the new location: To get my free safe sun exposure article - click here & to get the full protocol - click here.

Chlorine protocol:  I also bring my spray bottle if I am swimming (especially with kids) - click here for the full protocol - which includes safe sunscreens if you haven't gotten your skin prepped for strong sunlight.

Now let's answer the questions & delve into the science behind my recommendations:  

What's the issue with airplane travel and hotels in regards to NNEMF?

Airplanes: Why NNEMFs Are High? Pressurized Metal Tubes with Electronics Everywhere

• Airplanes are essentially metal Faraday cages, which can cause electromagnetic fields to bounce and concentrate rather than dissipate
​

Radar and Communication Systems

• Planes constantly emit and receive radiofrequency (RF) signals for communication, GPS, transponders, and navigation - often in the MHz to GHz range.

Wi-Fi & In-Flight Entertainment

• Modern planes offer in-flight Wi-Fi, Bluetooth, and individual entertainment systems, all of which emit RF and EMFs

Electrical Cabling Under Seats

• You’re often sitting above or next to wiring and power converters, exposing passengers to intermediate frequency EMFs during the entire flight.

No Grounding

• At 30,000+ feet, you are completely ungrounded and detached from Earth’s natural electric field and Schumann resonance while being bombarded by artificial fields.

Hotels: Why NNEMFs Are High

Dense Wiring in Walls

• Hotel rooms have heavily wired walls, often with multiple outlets, lamps, and electronics near the bed, creating high electric and magnetic fields (ELFs).

Wi-Fi Routers on Every Floor

• Many hotels use individual Wi-Fi routers per room or per hallway, broadcasting RF radiation 24/7, especially in large or luxury chains.

Smart TVs, Phones, and Appliances

• Modern hotel rooms are filled with wireless smart devices, each emitting RF EMFs & typically there are sources of blue light that cannot be turned off

High-Voltage HVAC Systems

• Heating, ventilation, and air conditioning systems in hotels often run on high voltage, contributing to EMF levels in the room.

OK - So how this can be an issue for someone's health ?*with citations*

1. Increased ROS Production (This can create damage/dehydration & less energy production in the mitochondria)

NNEMFs disrupt electron flow along the electron transport chain (ETC) in mitochondria, leading to electron leakage and excess production of reactive oxygen species (ROS).

• Source: Blank & Goodman, Pathophysiology (2009) – EMFs increase oxidative stress by disturbing cellular electron flow.

2. Calcium Dysregulation via VGCCs

EMFs activate voltage-gated calcium channels (VGCCs) in cell membranes, especially near mitochondria. This leads to an influx of intracellular calcium, which:

• Disrupts mitochondrial membrane potential

• Triggers peroxynitrite formation (a damaging free radical)

• Inhibits ATP production (energy production)

• Source: Dr. Martin Pall, Journal of Cellular and Molecular Medicine (2013)

3. Melatonin Suppression

Melatonin is not just a sleep hormone - it’s also a mitochondrial antioxidant. NNEMFs (especially blue light and RF) reduce melatonin synthesis, leaving mitochondria more vulnerable to oxidative stress.

• Result: Less repair of mitochondrial DNA and proteins = dehydration, aging and dysfunction

4. Decreased ATP Output (Slowed energy production at the level of your mitochondria)

Disrupted redox signaling and excess calcium or ROS impair Complexes I and III of the ETC, reducing ATP synthesis - your core energy currency.

• Fatigue, brain fog, hormone dysfunction, and weight gain can be common results.

5. Disruption of Mitochondrial Biogenesis

EMF exposure alters the signaling of key regulators like PGC-1α, which governs the creation of new mitochondria.

• Long-term exposure = fewer mitochondria, and the ones you have work less efficiently.

 Thanks for reading this article & please share with someone who you think could benefit!