Travel Cheat Sheet for Hormone Support

Travel can be amazing… and also a full-body cortisol event. Planes, time zones, rushed meals, conference buffets, late dinners, disrupted sleep. If you’re in peri/menopause, that “small stress” stack can show up fast as cravings, energy crashes, puffiness, mood swings, poor sleep, and the classic “why am I hungrier than usual?” situation.

This post is your travel-week reset: simple, repeatable habits that keep your blood sugar steadier, reduce inflammation, and lighten the cortisol load without turning you into a suitcase full of supplements and sadness.

The only 3 things that really matter (if you do nothing else)

If your trip is chaos and you want the highest ROI plan:

1. Protein first at meals

2. Hydrate early and often (especially travel days)

3. One daily downshift for your nervous system (2 to 10 minutes)

That’s it. Gold star, moving on. ⭐️

FOOD: “Anti-inflammatory enough” eating

Not perfect. Not rigid. Just supportive.

1) Anchor every meal with protein (your travel superpower)

Look for what’s available and build from there:

• Eggs

• Chicken, turkey, fish

• Tofu

• Lean beef

• Greek yogurt or cottage cheese (if “staying dairy free” becomes too restrictive on the road)

• Beans and lentils (great when animal protein is limited)

Why this works: protein steadies energy and appetite, reduces the crash-crave cycle, takes pressure off willpower, and helps meals feel “done.”

2) The build-the-plate rule (simple, not restrictive)

When you have choices (buffets, catered lunches, restaurants), build in this order:

• Protein: choose it first

• Veg: add colour and crunch

• Carb: include it (rice, potatoes, oats, GF pasta)

• Fat: olive oil, nuts, seeds, avocado when available

You’re not “avoiding carbs.” You’re just not letting carbs drive the bus.

3) Breakfast on the go (hotel, airport, meetings)

Pick one “good enough” combo:

• Eggs + fruit

• Greek yogurt + fruit + nuts

• Oatmeal + nuts + yogurt (or a scoop of protein powder)

• Breakfast sandwich: eat protein first, then decide what you want from the rest

No need to fix breakfast. Just balance it.

4) Snacks equal stability (not “lack of discipline”)

Snacks are a strategy, especially for preventing the crash → cravings → overeating loop.

Snack formula: protein + fiber/fat

A few “grab and go” combos (use what works for you):

• ¾ cup Greek yogurt + 7 almonds + ¼ cup berries

• Beef jerky + berries

• Turkey roll-ups + mustard + spinach

• A protein bar you tolerate

• 2 hard-boiled eggs + carrot sticks + hummus

• Edamame in pod + a pear

• Tuna salad pack + cucumber/celery sticks

• Mixed nuts + apple slices

5) Restaurant + conference buffet cheat codes

These are the scripts that save you when decision fatigue is high.

Restaurant ordering templates:

• “I’ll do the salmon/chicken/tofu + extra veg + potatoes/rice.”

• Burger is fine. Add a salad or veg side. Eat protein first. Maybe only half the bun.

• Pasta is fine. Add chicken/shrimp, or start with a salad.

Buffet move: one lap for protein + veg, then decide on carbs/dessert after you’ve eaten a bit. Not restriction. Just fewer chaotic choices.

6) Dessert, alcohol, extras: pause, then choose (no guilt)

Quick check-in question:
“Do I want this… or am I tired, wired, or overstimulated?”

Sometimes it’s a yes. Sometimes it’s a no. Both can be supportive when intentional.

If you drink: match every alcoholic drink with a full glass of water.

Insulin resistance support (quiet, effective)

If your body tends to feel more reactive while traveling, these tiny moves help more than you’d think:

• Don’t go long stretches without eating (especially on travel days)

• Protein at breakfast makes the whole day smoother

• 10 minutes of easy walking after meals when possible (hotel hallway laps count, promise)

STRESS RELEASE: the missing piece while traveling

Travel is a cortisol event. The goal is lowering the load with small, repeatable cues.

1) Hydration is non-negotiable (especially flying days)

Use easy “automatic” cues:

• Water when you wake

• Water on landing

• Water with each meal

Electrolytes can help if you like them, especially on flying days.

2) Micro-movement (5 to 10 minutes)

No full workout required. Keep it gentle. The point is regulation, not domination.

• Walk the airport instead of sitting

• Quick hotel-room mobility

• Legs up the wall before bed

• 5-minute “shake it out” between meetings

Gentle movement helps cortisol come down, not up.

3) Daily nervous system downshift (pick one)

Choose one. Do it every day. Consistency beats intensity.

• 5 slow breaths with a longer exhale

• 2 to 5 minutes legs up the wall

• Short walk outside (daylight bonus)

• 10 minutes phone-free quiet

4) Protect your evenings (sleep may be lighter, help your body out)

Travel sleep can be… a little dramatic. Lower the bar and support your body.

• Earlier, lighter dinner when possible

• Dim lights at night, keep the room comfortably cool

• Limit scrolling in bed

• Lower expectations of perfect sleep

• If you wake: yoga nidra, breathe, soften. No mental spreadsheets.

Even slightly better sleep adds up fast.

Travel Day Protocol (copy/paste into your notes)

Morning: protein-forward breakfast + water
Airport/flight: walk when you can + water/herbal tea
Landing: water + quick snack if dinner is late
Evening: light dinner if possible + 5 minutes downshift (breath/legs up the wall) + magnesium (if you use it)

What to pack (so you’re not at the mercy of “whatever’s available”)

Pick 3 to 5:

• Protein bars you tolerate

• Nuts/seeds

• Jerky or roasted edamame

• Electrolyte packets

• Instant oatmeal cups + nut butter packets

• Shelf-stable tuna/salmon packs (if that’s your thing)

This isn’t “being rigid.” It’s being resourced.