The Hormone Cafe

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
Vegetables first
Protein second
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