Couldn't agree more with east vs west. It can be almost healthy to take west ward flights and plan that in a year flight plan.
Ear plugs/noise cancelling headphones the sound of the engine eats away a lot energy. Banking podcasts in advance and having a notepad for ideas.
Intermettend fasting happens by accident and till 16 hours not much muscle get wasted, mild starvation is better than bad food choices.
Just eating 10 raw eggs in the morning followed by a 15hour flight works well.
Picking the arrival airport with a good supermarket is key. Any decent one should have some sheep's cheese, butter, pink salt, salmon, nuts or quality German sausage's.