How to Stay on Track While Traveling 

IMMUNE SUPPORTGUT HEALTHHEALTHY SKINHORMONESMETABOLIC HEALTHBLOOD SUGARFUNCTIONAL NUTRITIONTRAVEL
Written By TFN Admin

Summer is here and in full swing — and for many that means travel and family vacations. But let’s be real: travel can throw off even the most dialed-in wellness routines. Different foods, time zones, sleep disruptions, and being out of your rhythm can all add up to bloating, fatigue, immune dips, and feeling "off" by the time you get home. The good news? With a little planning, you can support your body while still enjoying your time away.

Here are our go-to travel tips, plus a few post-travel reset tips to help you feel your best wherever you're headed.

Before You Go: Pack Smart

Stocking your travel bag with a few functional tools can go a long way in keeping digestion, energy, and immune health steady.

Travel-friendly snacks:

  • Beef sticks or Epic jerky bars

  • Protein bars with clean ingredients (good options are Aloha, PaleoValley, Rise)

  • Dried fruit

  • Nuts + seeds

  • Packets of nut butter

Key travel supplements:

  • Your usual supplements (consistency is key!)

  • Digestive support: enzymes, HCL, gluten/dairy enzymes, or bitters

  • Electrolytes: like LMNT or Cure stick packs for hydration

  • Red or green juice powders: like Organifi sticks to support energy, detox, and plant intake

  • Magnesium citrate or oxide: if you tend to get constipated while traveling

  • Low-dose melatonin (0.5–1mg): for sleep and jet lag

  • Immune support: options like Cymbiotika Liposomal Vitamin C or Beekeeper’s Naturals Propolis Spray are a travel friendly way to boost immune function 

For more, check out Podcast Episode 256: Healthy Travel Hacks.

Traveling Across Time Zones?

  • Sync with the local schedule ASAP (meals, sleep, activity)

  • Use melatonin for 2–3 nights to help your body adjust

  • Get outside first thing in the morning — sunlight helps reset your circadian rhythm

  • Walk after meals to support digestion and blood sugar

Once You're There: Stick to Core Habits

You don’t need to be perfect, just aim for balance. Here’s what that can look like on vacation:

  • Build your meals around protein, veggies, and fruit

  • Scope out restaurants ahead of time to find options that align with how you feel best

  • Use your digestive supports as needed (especially with heavier or unfamiliar meals)

  • Move your body daily — walking, stretching, hiking etc

  • Stay hydrated 

  • Be mindful of alcohol — know your personal threshold and try to avoid sugary mixed drinks

Ways to Reset Once You’re Home

After a trip, your body may feel puffy, tired, or inflamed — and that’s totally normal. A few intentional choices can help you bounce back quickly:

  • Support lymphatic drainage: try the “Big 6” lymph massage technique

  • Load up on antioxidants: fruits, veggies, herbs, colorful whole foods

  • Hydrate + support minerals: add electrolytes, lemon water, or trace mineral drops

  • Get groceries delivered or prepped before you get home so you’re not scrambling

Travel doesn’t have to derail your health and your health doesn’t have to make you miserable while you travel. With a little forethought (and the right tools in your bag), you can enjoy your trip and feel good doing it.

And if you want personalized support to stay grounded in your health no matter the season, check out our 1:1 Functional C.A.R.E Method™ — where we tailor nutrition, lifestyle, and supplements to fit your life.

TFN Admin
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