5 Ways to Feel Better While Traveling

My go-to tips for staying grounded on the go—snacks, sleep, supplements, and a breakfast strategy that won’t ruin your trip.

The weddings were beautiful, the dancing was worth it, and I will never complain about a stunning beach holiday, but let’s be real—travel can be a mess for your metabolism. Time zone changes, restaurant meals, airport food, breakfast buffets, cocktails, disrupted sleep, off-schedule, sugar-fueled kids…it’s a lot.

me in Hawaii last week: take me back!

In my nutrition practice, I’m always working with my clients to figure out how to enjoy the moment while also feeling your best—it’s a delicate balance that many of us (myself included at times) are still working on. Having some nonnegotiable, grounding habits in place and go-to travel tools can make a huge difference in how you feel while you’re away and when you get home.

Here are five things that help me feel more like myself while traveling (and a lot better afterward, too):

1. Commit to a solid breakfast
If there’s one meal to prioritize function over fun, it’s likely breakfast. Breakfast is rarely a memorable meal, at least not in the “experience” sense. But, from a nutrition standpoint, it matters a lot for your energy levels, cravings, and mood for the day. So step away from the buffet and go for something like this:

• A protein smoothie: Usually a DIY situation, since smoothie bars tend to be sugar bombs. Choose one fruit, protein powder, a fat (nut butter, avocado, chia seeds), and unsweetened milk (if they have it). Bonus points for adding greens or another veggie.

• Eggs: My go-to hotel order is scrambled eggs, sautéed spinach, and a side of bacon, avocado, or sourdough toast. Ask them to cook it in olive oil—be that person.

• Smoked salmon plate: A bit more niche, but always a win if it’s on the menu.

• Greek yogurt with berries and something crunchy (nuts, seeds, a little granola): If you’re in a hotel, you can Instacart these ingredients or make a quick grocery run.

Note: unless you have a gluten intolerance, the GF bread at a hotel or restaurant is often more processed than regular old bread. Sometimes the gluten-containing option (like a sourdough) is the better choice, and other times a hotel or cafe might have some homemade seeded GF bread situation that is bomb dot com. Ask!

2. Pack intentional snacks
Never leave home without snacks. These are not “eat-with-abandon” snacks—they’re tools to help you bridge awkward meal times, support blood sugar, and avoid the sad $12 chips in the hotel minibar. A few of my go-to options:

1. Dry roasted edamame, Pumpkin Seeds, or Spicy sunflower seeds

2. Seed crackers, like Ella’s Flats and Flackers (great with nut butter, avocado, hummus, or just plain)

3. Chomps Sticks or Beef Jerky (I have found the Country Archer brand in a lot of airports, including LAX and JFK — go for the sugar free option if available)

4. Bone broth packets

5. Brami beans

6. Protein bar: Jacob, Aloha, David, Promix

7. Fresh fruit with nut butter or grass-fed cheese sticks

8. Hard boiled eggs

9. Crudités and hummus

10. Greek yogurt or cottage cheese with fruit

3. Bring some supplements (but not all)
Confession: I’m not great at remembering to take my supplements when I travel (nutritionists are human too!). At home, they’re part of my routine, but when they’re not in their usual spot, I just completely forget. I don’t stress about missing a few days of my multi, but I do try and focus on the ones that help me feel my best while I’m away:

• Antioxidants – Glutathione and vitamin C help with stress and recovery

• Magnesium – Sleep, digestion, and regularity

• Electrolytes – Hydration and energy, especially after flying or walking a ton

• Digestive Support - If your digestion is off while traveling, pack your favorite probiotic, digestive enzymes, or bloat support

4. Always have food for the ride
Airport or airplane food is rarely good. If you’re driving, options can be equally disappointing. I try to stick to regular meal times and avoid excessive grazing on travel days, which often means packing lunch or dinner ahead of time.

If I’m flying out of LA, I’ll grab something from Erewhon or Goop Kitchen. Coming home is trickier, but if I can find a Sweetgreen, Pret-a-Manger, or something similar, I can usually pull together a decent meal.

5. Maximize comfort and feeling good in your body
You don’t have to do all the things you would at home, but you’ll likely enjoy your trip more if you keep up some of your routines. Pack some easy skincare and beauty products, sleep support, comfortable basics, and workout gear.

When it comes to exercise, do something—whether it’s a hike, a quick run, walking 10k steps a day, a 30-minute trip to the hotel gym, or exploring a local fitness class, I promise you won’t regret moving your body.

1. For travel days: The cutest, coziest travel pants, a comfy sweater, red sneakers, cute flats you could walk 20k steps in, deodorant, something that smells good, a very nourishing lip balm, cleansing face wipes, a travel bag that doubles as a beach bag,

2. Hair care for that perfect air dry: Crown Affair’s Leave-In Conditioner and Air Dry Mousse (I’ll check a bag for this stuff)

3. Workout gear: A great workout set (top and bottom), weight lifting gloves, noise canceling headphones

4. Suncare: An incredible scrunchy (Hunza G fabric!), the world’s best face sunscreen, a baseball cap, maybe even a rash guard, vitamin C for aftersun

5. Sleep support: Lunya washable silk eye mask (I know I talk about this every day, it’s just that good—these comfy PJs are a close second), a noise machine (I can’t sleep without since having kids), magnesium

Most importantly: have fun and don’t overthink it. These tips are here to help you feel good, not to add pressure or rules. Use what serves you and skip the rest. YOLO! ✌️

Discounts
I always will try to get you all discounts and deals, so here’s what I got:

• SoldOut NYC: code MIA15 for 15% off (seriously the best travel pants, this dress is also a good one for a getaway)

• LINNÉ Botanicals: code MIAxLINNE for 10% off

• LivOn Labs: order LivOn Labs’ Glutathione and get a free box of Magnesium with the code MIAMAG (make sure to add both to cart).

• Live The Process: currently 30% off site wide

• Lunya: code MIARIGDEN for 15% off

• Needed: code MIA20 for 20% off

I so appreciate each and every one of you for giving me space in your inbox (or Substack feed) each week. This post is free—if you enjoyed it and would like to see more like it, you can support my work by hitting the like button, sharing with a friend or to notes, or becoming a free or paid subscriber.

Thank you (as always) for being here! xx Mia