Bio-hack Your Travel Routine:

We have all been there… You’re traveling, having the time of your life, eating local street food, basking in the culture of places unknown, when BOOM your tummy starts to do this “rumbling” thing…

Whether you are traveling across the pond or taking a road trip to see friends + family a few states over, there are some general rules of thumb that will help keep your gut on your side during your travels.

Let me begin by talking about planes + airports and how they play a critical role in your health:

We know flying tinkers with our bodies -- this much is made clear by our post flight jet lag! But being in the air causes the body to react in some ways that are not as obvious: Your taste buds go numb, blood pools up in your feet and ankles, bodily gas gets stuck everywhere and your skin loses moisture. These examples are just a taste of what is going on in the body mid-flight. The biggest and most important shifts happen in the digestive system. At super high altitudes, your digestive system and metabolism slow exponentially. Think of this like being under anesthesia. When you get off the plane, everything awakens and your digestive system has much more work to do to properly digest the extra salty snacks you took part in during the flight. Nutritionist, Steve Grant writes: “When you take a deep look into the effects of increased altitude on digestion you find that the body preferentially supports essential bodily functions, shutting off non-essential functions such as digestion efficiency and increasing cardiopulmonary function. Of course our body can adjust to these altitudes given time, however altitude acclimatization can take days and even weeks. and it is unnatural for our body to change air pressures in such short periods of time.”

So what are we supposed to do to stay woke AF and avoid the dreaded belly rumble we know all too well?

Flight attendants and cabin crew will tell you that the secret to avoiding digestive distress and jet lag is to practice IFM (intermittent fast method) during flights. IFM forces your body to work on its reserve system. Using fat stores as fuel instead of food. This in turn reduces inflammation, increases brain power, improves blood sugar and keeps the heart healthy. This is something I have put into practice myself and have had great benefits from. IFM doesn’t necessarily mean that you consume nothing at all. Often researchers and doctors suggest that you supplement with warm liquids such as herbal teas + elixirs, bone broth and heaps of water to avoid hunger pangs, mood swings and dehydration. As a go-go-go type of person, my digestion is the first thing to swing out of balance in stressful, chaotic or out of the ordinary situations. I have taken my fair share of long flights ( 16 hours + ) and this method has been a god-send for my digestive health. I get off the flight with more energy, less bloating and minimal jet-lag!

There are a number of ways that you can continue to stay true to your health and wellness routines whilst traveling.
Take a peak inside my backpack for my go-to list of must haves in any and all travel situations:

  • Nuts + Seeds: Almonds, cashews and pumpkin seeds are my faves.

    • Nuts and seeds provide high levels of Magnesium + Vitamin E which acts as an antioxidant, helping to protect cells from the damage caused by free radicals. ( Much needed when on flights due the recycling of air, making it super easy to catch the cold of the person you caught sniffling in line earlier)

  • Nut Butters: (Sold in individual packets at most grocery stores)

    • Nut Butters provide the protein that we need to sustain energy levels and keep the body burning through excess fats and sugars.

  • Fruits + Veggies:

    • Bringing your own fruit + veg is a great way to avoid unwanted pesticides, preservatives and plastic packaging which leak BPA’s into your food as well as contributes to the adverse effects on the environment. Fruits and veg provide the fiber you need to support your digestive system before, during and post travel.
      I pack up my fruits and veg in a re-usable Stasher Bag and am good-to-go!

    • Life Equals Balance Shots: 

      • These shelf-stable, 2 ounce magic shots will help you to get the proper amount of fruits and vegetables you need while you are traveling! 
        Use code ECW50 for 50% off online! 

  • Granola + Homemade Trail Mix (salty + sweet):

    • As I mentioned before, cabin pressure numbs your tastebuds, so having something salty to snack on before and after your flight will help ease any cravings! Homemade granolas and trail mixes are a great way to avoid processed sugars + preservatives.

  • Medicinal Mushrooms:

    • One of the primary reasons mushrooms confer so many health benefits is because they're jam-packed with essential vitamins and nutrients including: B vitamins such as riboflavin, niacin, and folate, which are necessary for maintaining healthy metabolic and nervous system functions and boosting energy levels

    • Foursigmatic is my favorite as I am sure you are all well aware.
      Check out their website and if something interests you use code: ECWSHROOMER for a discount! 

  • Bone Broth + Collagen

    • I saved this for last for good reason! Bone Broth is the elixir of life, providing you with essential vitamins, minerals, amino acids and so much more for your in flight needs. This is a great way to satiate any hunger you may be experiencing during your flight while still adhering to your IFM protocol.

    • Vital Proteins makes individual bone broth + collagen packets specifically designed for travel! Just ask the flight attendant for a glass of hot water and everyone around you will be googly eyes over your savory + nutritious treat!

Other Travel Tips: 

  • Bring your supplements + probiotics! 
    Traveling can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature, and other important bodily functions. So it is important to supplement while away from your daily routines. 

    • I always take a probiotic with prebiotics while traveling due to the high levels of new bacteria you are being exposed to. This will help to boost immune system functioning and mitigate any onset of illness.

  • Bring a water bottle for quick refills +  reusable straw for less waste! (Bonus if the water bottle filters toxins!)
    My fave is the Berkey Water Bottle.

    • Check out my blog post on water to learn more about what to look for in a good filter!

  • Get up and move! When we sit for long amounts of time our bodies get stiff and blood pools into certain areas. However you are traveling, make time to get up and move around.

  • Book and Airbnb with a kitchonette so that you can visit the farmers market local to your location and make your own breakfast! This will help to balance your blood sugar levels and save $$$!

These methods can be used not only for travel by plane, but by bus, ferry and your everyday road trip. Pack a cooler with all of your goodies and enjoy your vacation “rumble” free!

Happy Traveling Friends!


Sign up for my newsletter to stay in the know!
AND/OR connect with me via Instagram to keep up with the latest nutritional know-how, tell me all about your personal health journey and to LOL at my handstand fail-vids.

What else do you want to know? Shoot me a message with topics + questions that you would like to see more of!

Emily CoxComment