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Travel can be stressful—especially if you're trying to stay on track with your health goals.
Whether it’s your diet, exercise routine, or daily habits, a trip can easily throw things off. But it doesn’t have to.
With a few intentional strategies, you can feel your best while enjoying your time away.
Here are 6 tips for travel that really work, plus a bonus strategy at the end to keep things simple!
Want a simple list of DIY hacks for traveling?
CLICK HERE to Download our 'Glucose Stabilization Guide' for FREE
Did you know that simply changing the order in which you eat your food can reduce glucose spikes by up to 70%? Stable blood sugar supports hormone balance, healthy weight management, steady energy, and a more even mood.
Follow this food order: Fiber → Protein → Carbs → Sugar/Sweets last
Always save sweet foods for dessert. Eating sugar after you've had fiber, protein, or healthy fats can help blunt the glucose spike.
➡️ Check out this article and cheat sheet to learn more about how managing your blood sugar can help you look and feel your best.
Prioritize your water intake throughout the day. Carry a reusable water bottle, drink a glass of water first thing in the morning, and aim to drink a big glass of water 15–20 minutes before meals.
Proper hydration can:
While you can’t always control what you eat while traveling, you can often control when you eat. Time-restricted eating or intermittent fasting can help reduce bloating, stabilize energy, and support better sleep.
What counts as fasting: Water, plain tea, and black coffee won’t break a fast.
Try an eating window of 6–12 hours, and stop eating 2–3 hours before bedtime.
➡️ Want to explore fasting more? Check out this article and cheat sheet.
Protein is essential for energy, focus, muscle repair, and overall health. It also helps you feel full and satisfied longer.
Target: Aim for your body weight in grams of protein per day (e.g., 150 lbs = 150g of protein).
When that’s tough to manage while traveling, aim for 30–40g of protein per meal.
➡️ Want to learn more about protein? Check out this article and cheat sheet.
Movement is medicine—especially while traveling. Walk, hike, bike, run, stretch, or hit a local gym. Schedule it into your day, and invite others to join you—or savor the solo time.
Bringing your own snacks is one of the best travel hacks. Choose high-protein, low-sugar options to keep energy stable and curb cravings between meals.
Smart snack ideas:
A well-timed snack can tide you over, boost your mood, and help you make better food choices later.
Bonus Tip: Pick 2–3 Habits to Focus On
You don’t need to do it all. Choose two or three strategies that feel manageable and stick with them. For example, carrying a water bottle and taking a walk after meals are great habits that work almost anywhere.
Most people struggle with weight gain, low energy, and digestive issues when traveling—these tips can help combat all of that and more. You deserve to feel your best, wherever you are.
CLICK HERE to Get Our 'Glucose Stabilization' guide for FREE
Disclaimer: Our content is meant to be informative and to spark curiosity. Blogs from the internet should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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