If living out of a suitcase were an Olympic sport, I’d be a gold medalist. Traveling is my absolute passion, whether it’s lounging on sandy beaches, zooming through picturesque landscapes on ATVs, or discovering hidden culinary gems down charming alleyways.

But let’s be real, as much as I adore exploring new places, the disruptions to our routines and the exhaustion that often accompanies travel can take a toll on our health and well-being. That’s why I’m here to share my top tips on how to stay healthy while enjoying yourself on the go. So buckle up and get ready for some practical advice to keep you feeling your best throughout your adventures.

1. Start with a Savory, Protein-Packed Breakfast:

Fueling your body with a nutrient-dense breakfast is the key to kick starting your day on a high note. Making breakfast a priority has completely changed the game for me. Gone are the days of being a hangry gremlin, ready to unleash fury on anyone who crossed my path before lunchtime. By fueling my body with a nutrient-dense breakfast, I’ve undergone a remarkable transformation that even my friends can’t believe.

No longer do I skip breakfast or rely on those deceivingly labeled “protein” bars that are basically glorified candy bars. I’ve realized the importance of starting my day with a wholesome meal that provides me with the vital nutrients I need to thrive. From savory delights like eggs and bacon to veggie-packed omelets bursting with flavors, my breakfast choices set the tone of my mood and energy for the day ahead.

It’s crucial to listen to your body, especially if you have blood sugar issues. Men often handle intermittent fasting better than women, so it’s essential to tune in and understand what works best for you. If you’re prone to getting hangry easily, making breakfast a priority should be non-negotiable. By nourishing yourself first thing in the morning, you’ll feel your absolute best as you embark on exciting adventures and explore the wonders of the world.

2. Eat At Least One Healthy Meal A Day

Don’t let your vacation become an excuse to throw all healthy eating out the window and go on an indulgence spree. Remember to prioritize at least one solid, nutrient-rich meal each day to keep your blood sugar and overall nutrition in check. 

Sure, it’s tempting to YOLO and treat yourself, but finding that balance is key. By consciously including a nourishing meal or two in your day, you can satisfy your taste buds while also giving your body the fuel and nutrients it needs to stay energized and feeling great throughout your trip. So go ahead, indulge wisely and make room for some healthy goodness amidst all the vacation fun!

3. Research Healthy Dining Options Ahead of Time:

One of the things I absolutely love about traveling is the opportunity to discover new and exciting culinary experiences. While it’s important to indulge in local treats and savor the unique flavors of a destination, it’s equally crucial to maintain a sense of balance and nourish our bodies with wholesome, nutrient-dense meals.

Before going on your trip, I highly recommend doing some research and exploring dining options in advance (or at least look up some places the night before). Personally, I’m a Yelp and Trip Advisor enthusiast, relying on these platforms to find highly-rated restaurants and view menus. This allows me to ensure that I can find places that offer both delicious and healthy choices.

By taking the time to plan ahead, you can have a better dining experience and prioritize good-quality food. While I’m always open to stumbling upon hidden local gems and trying out hole-in-the-wall establishments, I like to have a few healthy options up my sleeve.

Remember, balance is key. Indulge in that mind-blowing cappuccino or treat yourself to some mouthwatering eggs benedict, but also make it a point to include nutrient-rich, wholesome meals in the majority of your dining experiences. Before digging in, ask yourself if the food you’re about to eat respects and nourishes your body. Your taste buds and your overall well-being will thank you for it. Bon appétit!

4. Plan and Prepare Snacks:

To avoid relying on unhealthy convenience foods, plan and prepare your own snacks whenever possible. On travel days, I generally pack nutrient-dense options such as homemade egg bites, Artisana organic nut butter packets, cut fruit and veggies, protein-rich, paleo snacks like Epic Meat Bars or Bone Broth based baby foods that travel well. 

For longer trips or if I’m flying out of LAX, I’ll stop at Erewhon to pick up some of their organic, pre-packaged foods that will prevent me from spending $25 on a trash airport burger or breakfast sandwich. I often bring a small smashable cooler that can clip to my bag to fit the containers in and keep them cool for a few hours.

By planning and preparing my own snacks, I can ensure I’m getting essential nutrients, curb hunger, and avoid making impulsive and less healthy choices when hunger strikes. It’s also a great way to stay nourished during long travel days or when healthy food options are limited in certain locations.

5. Prepare Some Of Your Own Meals:

If you’re staying at an Airbnb or have access to a kitchenette, take advantage of the opportunity to prepare your own meals. Like I said, I absolutely love wining and dining at the local eateries but if you’re able to make a meal or two at home this not only saves money but allows you to ensure a few healthier meals to be snuck in. 

I generally will make most breakfasts at home so I can eat and get out to explore the local wonders. Eating a few meals at home allows you to have more control over the ingredients, less seed oils, sugars and portion sizes. 

Visiting local markets to source fresh, local produce and ingredients can be an adventure all its own! Creating your own healthy breakfast, lunch or pack homemade snacks and meals for day trips, reduces your reliance on restaurant foods and ensures you have nourishing options readily available.

6. Prioritize Sleep and Stress Management:

Traveling can definitely mess with your sleep schedule.  Prioritize quality sleep by creating a comfortable sleep environment and sticking to a consistent bedtime routine as much as you can. Just like when you’re at home, a dark sleep space with no extra light will help you get better rest. Turn the alarm clock light off or unplug it, cover the windows with a blanket if it doesn’t have dark curtains and use a towel under the door if light is pouring in from the hallway. Eye masks look funny, but if all else fails use one. Any light in your sleep space can disrupt your good night’s sleep.

I’m still a big fan of living in the moment and there are plenty of times that I stay out late on vacation to fully immerse myself in the local late night culture. I still try to rise with the sun, take a siesta and balance my trips out with a few chill days where I get good quality sleep at night. 

Travel is notorious for being stressful. You’re off your routine, crammed like a sardine on a plane and often out of your comfort zone. I try to keep to my normal routine of meditating each morning to manage stress and keep me present. Remember to listen to your body and take breaks when needed to prevent burnout and getting sick!

7. Plan Some Time For Rest and Relaxation:

While it’s tempting to pack your itinerary with non-stop adventures, remember to prioritize rest and relaxation. Allow yourself downtime to unwind, recharge, and prevent burnout. If I know I’m going to have a super active trip I try to take an extra day off when I returd to get settled back in and ease back into my regular programming. This helps me feel grounded before going back to work.


Anyone else bring their keyboard size pill container only to leave it in the bottom of your suitcase the entire time? I always pack a ton of supps and make it a point to leave them on the counter next to water or the bedside table to remind me to take them. I often pack them in ziplock bags and throw them in my purse so when I’m out and about I can remember to take them too. 

Some of my staples for traveling include:

  • Gut Repair Powder
    • I put this in a ziplock bag with a scoop to help reduce inflammation and soothe my gut after spicy mezcal margaritas, tacos or other foods that may become problematic for my sensitive tummy
  • Zypan by Standard Process
    • This contains hydrochloric acid (stomach acid) which helps to kill bacteria and activate enzymes to help improve digestion. This is a must for me and taken 10 min before each meal for optimal digestion
  • Melatonin CR by Xymogen
    • This is great for regulating jet lag. Taking melatonin 30 minutes to an hour before your desired bedtime at your destination helps to regulate your sleep-wake cycle.
  • Saccharomyces Boulardi
    • It’s technically a yeast but acts like a probiotic that helps defend against traveler’s diarrhea and keeps your gut protected!
  • Cymbiotika Super Greens
    • Getting your greens in can be hard on vacay so these individually packed portions are amazing at helping to supplement while you’re on the go. These help maintain a healthy immune system  while supporting cellular detoxification and energy production. 
  • LMNT Electrolyte Packets
    • These individual packets are great for keeping you hydrated on-the-go. Often times we become dehydrated while traveling not only from not drinking enough water but from lack of electrolytes too! 


For me business travel isn’t a vacation and I stay super regimented with my daily routines and habits. When I travel for pleasure I always plan ahead and use the tips I gave you above, and then go with the flow when I arrive. I’ve been all over the world and no matter where I’ve been I’ve at least been able to find a piece of fruit for breakfast.

As you embark on your summer travels, remember that prioritizing your health doesn’t have to be complicated. By incorporating these specific tips into your travel routine, such as starting the day