How to Travel Without Derailing Your Gut Healing Progress

As a functional health expert, I know firsthand how challenging it can be to maintain a healthy lifestyle while traveling. Whether you’re jetting off for business or pleasure, the stress of long flights, unfamiliar foods, and disrupted routines can wreak havoc on your gut health and immune system. In fact, studies have shown that people are more likely to get sick during or after travel. One study found that about 20% of plane passengers developed a cold within a week of flying, which is significantly higher than the average incidence of colds [1]. That’s why I’ve developed a set of go-to strategies to help me stay on track, no matter where my travels take me.

Protect Yourself From Toxins & Pathogens While Traveling:

Airplanes, train stations, and other close quarters can be hotbeds for germs. One study found the average airplane tray table harbors almost 12 times more bacteria than the average home toilet seat [2]! To protect myself, I use EO hand sanitizer and a mini ozone machine, which uses ozone gas to sanitize surfaces and the air around me. (Fun fact: people are ALWAYS very curious about my ozone machine when I bust it out on flights! Instant conversation starter.)

Another staple in my travel kit is the ViRadChem Binder from CellCore. This supplement is great for handling the increased toxin and virus exposure that often comes with travel. It supports the body’s natural detoxification processes and even promotes cellular repair, helping me stay resilient and energized.

To bolster my body’s natural defenses, I take an immune support supplement pack like Immune Support Packets by Designs for Health and a digestive aid like Bowel Mover by CellCore. Traveler’s diarrhea affects up to 50% of international travelers, but taking probiotics can significantly reduce the risk [3]. That’s why I never leave home without my trusty supplement arsenal.

While some people like to shower right when they arrive, I often have to rush to my first activity. However, I always shower before bed to wash off anything I may have picked up during the day.

Environmental toxins are also something to address while traveling. At Airbnbs, I remove all air fresheners and plug-ins (I literally put them outside!), as these can contain phthalates and other endocrine-disrupting chemicals [4]. Exposure to these chemical toxins, even in small amounts, can disrupt hormone function and contribute to health issues like thyroid problems, fertility issues, certain cancers, and more. I put them back before I leave to avoid any issues with the hosts.

Check out my Reel all about home deodorizers >>

Sanitize Your Space:

Hotel rooms and Airbnbs can be a breeding ground for germs. Brace yourself for this stomach-churning fact: a study found that hotel room surfaces like the bathroom sink and floor had bacterial contamination levels up to 10 times higher than the levels considered sanitary in hospitals [5]. Let that sink in for a moment. The place where you wash your face and brush your teeth may be dirtier than a hospital floor! If that doesn’t motivate you to give your room a quick clean, I don’t know what will.

That’s why, when I arrive, I always wipe down high-touch surfaces (like the TV remote, door handles, light switches, and bathroom fixtures) with a washcloth and soap. No need for harsh chemicals or anti-bacterial wipes – good old-fashioned soap and water are effective at breaking down the lipid layer that surrounds many viruses and bacteria [6].

I also bring my own toiletries in travel-sized containers, including a bar of natural soap in a ziplock bag (Dr. Bronner’s lavender and almond are among my faves). Because I practice what I preach, I use non-toxic, organic personal care products. By packing my own toiletries, I can keep my toxic load down while traveling. And by the way, I love these cute little popup travel containers – they make toting around my own toiletries so much easier!

Fuel Your Body:

I have my travel routines down to a science. For example, I have a saved list of my go-to Whole Foods orders, so I don’t have to think about what to buy each time. This saves me mental energy and ensures I always have my staple healthy foods on hand.

Whenever I arrive at my destination, whether it’s a hotel or an Airbnb, I always place an Amazon or Whole Foods order to be delivered (if I can’t get to one easily myself), which includes:

• Purified water
• Healthy snacks like sheep’s milk yogurt, fermented dill pickles, macadamia nuts, dried (no sugar added) mangoes, and soft goat cheese with GF crackers (like Mary’s brand).
• Nitrate-free turkey (nitrates are preservatives added to many processed meats that can form carcinogenic compounds)
• Hard-boiled eggs
• Cut veggies and olive oil hummus
• Beef sticks (I love EPIC Bison Bacon Cranberry bars)
• Individual nut butters (easier to pack if I end up with extras)
• Fresh fruit like organic blueberries and strawberries (antioxidants are a must during travel because they help your body handle the stress of long days, new environments, and the chaos that inevitably comes with being on the go)

Now you might be wondering, why I choose goat and sheep dairy – not cow. Cow’s milk contains a protein called A1 beta-casein that can be inflammatory and difficult to digest for many people. This protein has been linked to gut inflammation, allergies, and other health issues. Sheep and goat milk, on the other hand, contains A2 beta-casein protein, which is less inflammatory and easier to digest than the A1 beta-casein found in most cow’s milk products [7]. Plus, their milk has smaller fat globules, making it even gentler for digestion. However, if you’re lactose intolerant, keep in mind that all types of milk contain lactose, so you’ll want to choose lactose-free options instead.

When I’m away from home, I also bring my bone broth-based protein powder (because protein is critical for women over 40), a coffee frother, and a portable electric mixer so I can make nutritious, gut-friendly drinks on the go. Packing healthy foods and supplements is one of my top healthy travel tips. It ensures I have nutritious snacks and meals on hand, even if I’m stuck in long periods of transit or my travel destination has limited healthy options.

Manage Jet Lag:

Jet lag can mess with your circadian rhythm, leaving you feeling fatigued, disoriented, and more susceptible to illness. 

One tool I always pack is my portable PEMF machine. PEMF, or Pulsed Electromagnetic Field therapy, works by using low-frequency electromagnetic waves to support the body’s natural recovery processes. It’s been shown to reduce inflammation, improve circulation, and promote cellular repair—benefits that feel especially helpful after long flights or disrupted sleep schedules. The device is compact and easy to use, so I can keep my body balanced and recover faster no matter where my travels take me. If you want to get the Flex Pulse Device I use, enter coupon code 39LF-FP to take $50 off.

When I arrive at my destination, I always try to get morning sunlight to help reset my internal clock. Sunlight exposure helps suppress melatonin production, which can help you feel more awake during the day [8].

I often combine this with 30 minutes of movement, like exploring my new surroundings on foot. Regular physical activity has been shown to reduce jet lag symptoms [9]. Plus, it’s a great way to immerse yourself in a new city right off the bat!

I also use liver-supporting supplements to balance my body’s natural rhythms and reduce the effects of jet lag. Supporting your liver is more relevant to jet lag than you might think. The liver plays a key role in regulating your body’s natural rhythms, which can get thrown off when you cross time zones. Ingredients like milk thistle and dandelion, found in KL Support by Cellcore, help your liver detox and function at its best, making it easier for your body to adjust and bounce back from jet lag.

Advanced TUDCA and LymphActiv from CellCore are two other supplements I use for jet lag support. Advanced TUDCA supports liver health and detoxification by promoting bile production, which helps the body process and eliminate toxins—key for bouncing back after long flights. LymphActiv supports lymphatic drainage, an essential part of the body’s natural detox process that can slow down during travel. Since the lymphatic system doesn’t have its own pump, a little help from this supplement goes a long way in keeping me feeling clear-headed and energized while on the move.

Getting quality sleep and adjusting to your new time zone as quickly as possible is crucial for overcoming jet lag. Your body’s circadian rhythm is regulated by exposure to light and darkness, so aligning your sleep schedule with the local time can help you adapt faster. Aim to stay awake until the local bedtime and get up at the local wake time, even if you feel tired. Melatonin can also be helpful for regulating sleep cycles when traveling across time zones [10].

Stay Active:

Staying active during travel is crucial for maintaining your circadian rhythm, managing stress, and reducing jet lag. Physical activity has been shown to help synchronize your internal body clock to the new time zone. One study found that exercising at 7 am or between 1-4 pm was most effective for overcoming jet lag after eastward travel [11].

Exercise also helps lower cortisol (the stress hormone) and triggers the release of endorphins – your body’s natural mood boosters. This can be especially helpful for combating travel stress. In fact, research shows people who exercise regularly have a 25% lower risk of developing depression and a 45% lower risk of developing anxiety disorders [12].

To stay fit on the road, I pack resistance bands (like these) for quick, equipment-free workouts. You can get a full-body workout using just your body weight and resistance bands, which are lightweight and easy to pack. 

At hotels, I also always request extra towels to use as a workout mat. Hotel gyms can be hit or miss, so having a few simple tools ensures I can stick to my fitness routine no matter what.

Stay Hydrated:

Traveling, especially by air, can be incredibly dehydrating. The humidity in aircraft cabins is typically around 10-20%, compared to the 30-60% humidity found in most homes [13]. This dry air can leach moisture from your body, leading to fatigue, headaches, and dry skin. Have you ever noticed how dry your hands become while flying? I rest my case. 

To combat dehydration, I use an Analemma wand to create coherent or structured water. Structured water refers to water whose molecules are organized in a hexagonal pattern, similar to the water found in nature (think glacial melt or mountain spring water). Some studies suggest structured water may have enhanced hydration capabilities and potentially support cellular function and detoxification  [14]. While more research is needed to confirm these benefits, many people (including myself) report feeling more energized and hydrated when drinking structured water. I find it helps me feel my best when dealing with the stressors of travel. PS: If you want to get an Analemma wand, use this link and enter coupon code: bioradiant10 for 10% off!

Pack the Weird Things You Need:

Look, we all have “weird” things that make us feel comfortable when we travel. Maybe you bring the stuffed monkey you’ve had since you were a kid or one of those Ostrichpillows so you can sleep on the plane. 

And no, I have not tried this one! But it’s ok to keep your travel interesting – just make sure you take your ‘weird’ with you! While most cities have online or brick-and-mortar stores you can pop into for anything you forget, it pays to know what you need—and bring it with you!

For instance, I always pack my own reusable sharp knife and silverware in my checked luggage. That way, I’m never stuck without utensils when hunger strikes! I learned to travel with a knife the hard way the first time I was craving my goat cheese and had nothing to cut it with (if you love cheese, then you know the particular form of heartbreak).  And I can’t tell you how many times I’ve experienced UberEats deliver my food without utensils!  It’s maddening. You can’t always count on hotels having restaurants or room service—especially if you want to eat right NOW. It’s a small thing, but packing your own utensils can make a big difference in being able to enjoy healthy foods on the go.

I’m a coffee snob. I like my mold-free organic daily cup of joe.  Have you noticed most hotels have removed coffee makers from the rooms?  And if you happen to stay in a hotel that has one, it’s likely just a junky plastic unit with lousy coffee. This is how I roll: (1) portable collapsible water kettle, (2) stainless pour-over coffee filter, (3) USDA organic, low acid and mycotoxin free Lifeboost coffee. I brew my perfect cup each morning on my travels!

Let’s talk supplements: I organize all of them in a tackle box or ziplock bags for easy access. Staying organized helps me stay on track with my supplement routine, which is crucial for maintaining gut health and immunity while traveling. Although it CAN make TSA agents look at you strangely when you roll up with a big bag of pills or powder, LOL. I’ve NEVER had them confiscate my supplements. 

Check out my Reel on how I traveled for a month with my supplements >>

I also always travel with my TheraO3 personal ozone machine. Ozone therapy has been shown to improve cellular oxygenation, boost the immune system, and promote detoxification [15]. But in this case, I’m using it to cleanse the air and surfaces around me; particularly on airplanes, in taxis, and inside hotel rooms. 

Key Takeaways for Healthy Travel

While traveling can present challenges, with a bit of planning and preparation, you can stay healthy on the go. By prioritizing sleep, nutrition, hygiene, and stress management, you’ll be better equipped to fend off illness, maintain your energy levels, and truly enjoy your travels.

Remember, the goal isn’t perfection – it’s about doing your best to support your health and well-being, even in less-than-ideal circumstances. With these strategies in your travel toolkit, you’ll be well on your way to becoming a healthy travel pro!

Ready to take your health to the next level – no matter where your adventures take you? Work with me to create a personalized plan to optimize your gut health and energy. Together, we’ll identify your unique triggers and develop strategies to keep you feeling your best whether you’re at home or on the go.

Take your first step here >>

Safe travels and…