Just because you're hopping on a plane or crossing time zones, this really doesn’t mean that your health has to take a hit.
Over the years, I’ve learned how to stay grounded, nourished, and energized—no matter where I am in the world.
Here are some of my go-to tips for taking care of your health while on the go:
Pack your own easy, healthy, portable snacks.
Sprouted nuts and seeds, like Lark Ellen Farms raw sprouted pumpkin seeds, raw sprouted almonds, raw sprouted cashews, or raw sprouted walnuts)
Fresh seasonal fruit
Medjool dates
Chopped veggies
Seed crackers, like Ella’s Flats seed crackers
A few packets of raw sprouted nut or seed butter, like Artisana raw cashew butter or raw almond butter)
Powdered bone broth, like Kroma Wellness 24K bone broth packets
A bar with super clean ingredients, like Elemental Superfood bars (or crumble!)
Bring a real meal for the plane.
Airport food is almost always a no. It’s pretty much a guarantee. I like to prep something simple but nutrient-dense—usually a big salad with leafy greens, sprouts or microgreens, cucumber, avocado, crumbled seed crackers, and a homemade dressing. I’ll squeeze half a lemon and mash in some avocado instead of bringing liquids.
Prioritize real food.
When eating out, aim for whole, unprocessed meals, like big salads, seasonal fruit, raw or cooked veggies, and clean high-quality proteins. You’ll feel so much better than if you rely on packaged snacks or fast food on the fly.
Hydrate, then hydrate again.
Flying is dehydrating. Period. Bring a reusable water bottle (this one is also great) and sip on filtered water while you travel. Hydrated cells = better energy, digestion, and recovery.
Hit local markets or grocery stores right when you arrive.
One of the best ways to eat clean while traveling? Local produce. Check out farmers' markets or healthy grocery stores when you arrive, and stock up. It’s a fun way to explore nearby areas and keeps you feeling your absolute best.
Don’t forget important supplements.
Digestive enzymes can help with heavier meals when eating out. I also always bring magnesium oxide (this one or this one) for gentle elimination and detox support at night.
Pack an enema bag.
Travel can mess with your digestion and elimination, especially on long flights or in new environments. Bringing a simple enema kit can be a game-changer—helping you stay regular, reduce bloating, and support detox while you're away from home. It takes up almost no space and can make all the difference.
Ground when you land.
Travel (especially air travel) can leave your nervous system feeling ungrounded. Kick off your shoes and put your bare feet on grass, sand, or soil for at least 10–15 minutes. It helps regulate your circadian rhythm, reduce inflammation, and reset your energy after a flight.
Get sunlight in your eyes first thing.
The quickest way to adjust to a new time zone? Morning sunlight. Go for a walk when you land or open your windows wide. Natural light in your eyes helps to anchor your body’s internal clock, boosts mood, and supports better sleep on the trip.
Move your body—even just a little.
Travel often means long periods of sitting. Get blood and lymph flowing with even 10 minutes of movement — a walk, a stretch, a short yoga flow. Bonus points if it’s outside in nature.
Use the Timeshifter app to prep for time zone shifts.
Want to avoid jet lag before it starts? The Timeshifter app uses circadian science to help you adjust before your flight even takes off. It gives personalized timing for light exposure, sleep, caffeine, and melatonin (if you use it) to minimize the hit to your energy and sleep patterns. It’s a game changer for international travel or cross-country trips.
Prep ahead.
Stay mindful.
Eat intentionally.
Your body will thank you—on the trip and after you get home.
So, what’s your go-to travel wellness tip? Which one of these will you implement on your next trip?
Let me know in the comments.
And, if you have any other questions, don’t hesitate to ask me any time in my weekly Q&A in my paid subscriber channel.
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