Dear Reader,

Whether you're heading to the beach, visiting family, or sneaking in a long weekend somewhere warm, travel can be restorative — or really hard on your health.

Disrupted sleep, rushed meals, and sedentary days can leave you feeling bloated, groggy, or anxious — even on “vacation.”

Here’s how to keep your rhythm and resilience strong while you’re on the go:

🕒 Reset your circadian rhythm — Morning sunlight is your best tool. Spend 10 minutes outside within an hour of waking, especially if you’ve crossed time zones. Melatonin can also help your body adjust faster. The dose is 3-5 mg for most people, but ask your healthcare expert for your specific recommended dose.

🥗 Support your gut on the go — Travel often means extra sugar, alcohol, and fried foods. Smooth out your blood sugar with simple habits: eat snacks full of protein and/or unsaturated fats, and hydrate before meals to curb cravings.

🚶 Move daily — even a little — Walking 15–20 minutes after a meal can reduce blood sugar spikes and ease digestion. It also keeps your metabolism humming while you’re away from your usual routine.

🧳 Pack your non-negotiables — A refillable water bottle, eye mask, earplugs, and your supplements can make a big difference. Set yourself up for success before the trip even starts.

TL;DR:

Travel doesn’t have to throw off your health. With a few simple strategies, you can come home rested — not wrecked.

You don’t have to be perfect. You just need a plan.

Need Help?

Want a personalized strategy to keep your hormones, gut, and sleep on track while traveling? Let’s build you a travel routine that fits your goals.

To Your Best Health,

Amy Loden Tiffany, MD

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