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Travel Without the Crash: Healthy Habits for Hormones, Energy & Travel | Episode 43 In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation.
Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This ep
Länge: 22:52
In this episode of The Hormone Café, Dr. Sarah Pederson shares simple ways to stay healthy while traveling for work, conferences, or vacation.
Travel can disrupt sleep, hydration, movement, and meals, leaving you tired, bloated, and off track. This episode focuses on practical strategies to support hormones, blood sugar, and energy while on the go.
In This Episode, You’ll Learn
✈️ Why Travel Can Throw You Off
Poor sleep
Dehydration
Irregular meals
Too many processed carbs
Sitting for long periods
Less movement
🥩 Prioritize Protein
Aim for protein at meals to support energy and blood sugar.
Examples:
Eggs
Greek yogurt
Beef sticks
Cheese sticks
Chicken, steak, fish
🥗 Eat in This Order
1️⃣ Vegetables first
2️⃣ Protein second
3️⃣ Carbs last
This can help reduce crashes and cravings.
💧 Stay Hydrated
Bring a water bottle
Drink water often
Use electrolytes when needed
🛒 Prep Ahead
Pack snacks or stop at a grocery store for:
Fruit
Yogurt
Protein
Veggies
Water
🍽️ Make Better Restaurant Choices
Grilled instead of breaded
Rice bowl instead of wrap
Salad before heavier foods
Chips or bread later in the meal
🚶♀️ Keep Moving
Walk after meals
Use the hotel gym
Stretch between meetings
Do a short workout in your room
😴 Protect Sleep
Avoid overly early flights when possible
Keep caffeine earlier in the day
Prioritize rest when traveling
Key Takeaways
Travel does not need to derail your health
Protein, hydration, and planning make a big difference
Small choices add up while traveling
Movement and sleep help regulate hormones and energy
Resources & Next Steps
Need help with hormones, fatigue, or nutrition? Vera Health & Fertility offers personalized care plans.
📍 Westminster, Colorado
🌐 verafertility.com
📧 @verafertility
GUID: sarahpedersong.podbean.com/ccd74647-f0b4-3b94-bfc9-233f706dba34
Erscheinungsdatum: 23.4.2026, 23:00:00
