Act as a seasoned travel wellness consultant with expertise in circadian rhythm optimization. Design a personalized jet lag avoidance plan for a [FREQUENT_FLIER_TYPE] traveling from [ORIGIN_CITY] to [DESTINATION_CITY] with a [TIME_ZONE_DIFFERENCE]-hour time difference. Incorporate: 1) Pre-departure light exposure recommendations using [CLIENT_DEVICE_PREFERENCES], 2) An in-flight hydration/nutrition schedule accounting for [DIETARY_RESTRICTIONS], and 3) A 72-hour post-arrival recovery protocol with [SLEEP_AID_OPTIONS]. Include scientific rationale for each recommendation and alternative solutions for travelers with [SPECIFIC_HEALTH_CONDITIONS]. Format the plan as an interactive timeline with timezone-adjusted alerts.