Traveling doesn’t have to mean derailing your fitness and nutrition goals! Whether you’re road-tripping, flying to a competition, or just sneaking away for a well-deserved vacation, you can still stay on track while enjoying the local food scene.

Pack Like a Pro: Travel-Friendly Foods & Biohacks

One of the most common questions I get is: What foods should I pack when I am traveling? The key is to have easy, portable options that keep you feeling fueled and fabulous. Here are my top picks:

• Protein Power: Pre-portioned protein powder (single-serving baggies work great!), grass-fed/finished beef jerky, wild tuna packets, or pasture-raised hard-boiled eggs.
• Healthy Fats: Raw almonds, cashews, or sunflower seed butter (great with apple slices!).
• Carb Conscious: Rice cakes, gluten-free oats (just add hot water), or dried fruit (but watch for added sulfates – organic is best).
• Snack Smart: Protein bars (look for low sugar, high protein, made with real ingredients), cut-up veggies like carrots, or dried edamame1
• Digestive Support: Pack your digestive enzymes and take one before meals, especially if eating beef or steak.
• Glucose Control: If you’re indulging in high-carb or gluten-heavy meals, take Gluten Guardian, a shot of apple cider vinegar, or a glucose support tab to help offset insulin spikes. Check out options on Amazon.
• Wine Drinkers: Pack Wine Filters to reduce sulfites and histamines, making your wine experience more enjoyable. Shop Wine Filters here.

Restaurant Hacks: How to Order Like a Boss

A little menu navigation goes a long way when it comes to making healthier choices—without missing out on the fun!

Breakfast Time: Waffles & Pancakes… But Make It Work!

I get it—you want the pancakes! Here’s how to enjoy them without sabotaging your goals:

• Ask if they have a gluten-free or whole grain option.
• Order a side of eggs or turkey bacon for extra protein.
• Try the 3 Bite Method (more on that below!). Three bites of those waffles or pancakes = satisfaction without the food coma.
• Swap syrups for fresh fruit or a drizzle of honey for a natural sweetener.

Lunchtime & Dinner Moves

Dining out? No problem! Here’s how to keep it lean and clean:

• Ask how your food is prepared – Opt for grilled, baked, or broiled over fried.
• Choose butter over canola oil – Many restaurants use processed oils that don’t do your body any favors.
• Go for protein-based dishes – Steak, chicken, seafood, or even tofu > giant pasta plates.
• Get sauces on the side – This lets you control how much you use.
• Don’t fear asking questions! You’re the customer; you get to ask. 😉

The 3 Bite Method: Indulge Without Overdoing It

If you’re eyeing the bread basket, a rich dessert, or a plate of fettuccine Alfredo, this method is for you. The first three bites are the most satisfying—after that, your taste buds adapt, and you’re just eating out of habit. So take three delicious bites, enjoy them, and then move on. Trust me, your body (and your digestion!) will thank you later.

Cocktails: Sip Smart, Not Sugary (With Biohacks!)

Vacations and celebrations often mean a few cocktails—but liquid calories can sneak up fast! Here’s how to keep it light:

• Read the ingredients – If you see simple syrup, grenadine, or triple sec, it’s loaded with sugar.
• Ask for a “skinny” version – Bartenders can swap out sugary mixers for fresh citrus and club soda.
• Opt for clear liquors – Vodka, tequila, or gin with fresh lime, lemon, or even muddled berries = a better choice.
• Wine over sugary cocktails – If you love a glass of wine, go for a dry white or red over a sweet cocktail.

• Sweetener & Hydration Hacks: Pack honey sticks, Truvia packets, Amped Hydrate by Isagenix (Order here), or LMNT packets to add to cocktails, coffees, or lattes for a cleaner, better-balanced drink.

• Pre-Drinking Biohacks: Take activated charcoal or ZBiotics before drinking to help with detoxification and prevent sluggishness the next day. Find Activated Charcoal on Amazon | Get ZBiotics here.

Move That Body: Quick Workouts While Traveling

You don’t need a fancy gym to stay active! Try these quick options:

• Bodyweight Burn – Push-ups, squats, lunges, and core work in your hotel room.
• Walk Everywhere – Ditch the Uber and explore on foot.
• Bring Resistance Bands – Lightweight, easy to pack, and perfect for travel workouts.
• Try Local Activities – Paddleboarding, hiking, yoga on the beach… make fitness fun!

Final Thoughts: Travel & Thrive

Eating well and training while traveling doesn’t mean perfection—it means making smart choices that still allow you to enjoy yourself. Pack your essentials, be mindful of restaurant choices, sip smarter, and keep moving.

You’ve got this—now go enjoy your travels without the guilt! ✈️💪🍽️