4 Healthy Travel Tips – #ketotravel

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In recent years, I have done a fair amount of business traveling for speaking engagements and fitness conferences. It’s fun and easy to fly around these days, but there is one challenge:

How do you maintain discipline with food and fitness when you’re away from home?

On my last trip, which was to Florida, I was at the airport early for my 10am flight. Got through security just fine, then over to Starbucks in the terminal for some cold brew coffee. I added Ketologic Exogenous ketones to that and I was good to go. Fully satiated and ready for the flight. That whole day was a “no breakfast, no lunch” scenario, with sips of water throughout, and it worked out just fine for me. Upon landing, I Uber’d to my hotel and then had my first meal of the day at 6pm. Dinner started with guacamole & cucumber slices as an appetizer, then the main meal was a large Cobb salad. Super filling and healthy. Gone are the days, for me, of filling up with fast food and fried on-the-go meals. Good riddance!

The next day was coffee with ketones in the morning, then lunch was a bun-less burger with avocado and cheese slices. Dinner was really tasty – steak with stuffed mushrooms, deviled eggs, and brussel sprouts with bacon

Below are some of my travel tips that will help you stay as healthy as possible no matter what kind of work or traveling schedule you may have.

Pre-trip Preparation: Pack Your Fats

For me, this includes FBOMB packets, Phat Fudge, sardines, nuts & seeds, and Complete Wellness MCT Oil powder. Remember, on Keto, your target is 70% of fuel from fats. Our society is set up to easily provide protein and carbs. But, for fat, it takes a lot of effort to find the healthy stuff.

And that’s how I roll – healthy fats on the go!


Day of Travel

I start off with a morning routine that includes coffee (with added ketones, MCT oil powder), and water throughout the day – very important to stay hydrated!

At the airport and while on the airplane, I fill up my water bottle and may add black coffee, especially if I’m low on sleep and need a caffeine boost. Most importantly, I wait to eat something until I’ve reached my destination. It’s really tough to find the right kind of food at the airport or with any of the airline food. Pretzels and peanuts? No thanks!

I only eat once I’m at my destination. For example, most places I visit have a Chipotle! And that’s my go-to spot for the first meal. My order consists double meat (chicken & steak), all veggies, including lettuce, onions, and peppers. I skip on the beans, rice, and tortilla. But, I do ask for the healthy fats: sour cream, cheese, and guacamole. “You know the guac is extra,” they tell me. “Yes, I know,” is my reply! 🙂


When You Land

On my way to my hotel, I hit the nearest grocery store. People often skip having the right kind of meals when they are on travel because they just don’t have the right foods around and it’s inconvenient to get them. This often leads to binge eating or a bunch of cheat meals. So, take some time to get the things you need at the store. Buy those healthy fat snacks in advance like almonds, walnuts, pecans, sunflower seeds, etc. If you are staying somewhere long-term with a kitchen, as some hotels are equipped (frying pan and utensils), you can cook-up an easy lunch or dinner featuring bacon, eggs, avocado – a breakfast meal served at all hours of the day!


Eat Out, but Be Wise

There are plenty of restaurants with healthy food options. Most places have at least a couple things on the menu that you can try. Here’s what to avoid when eating out: breads, pastas, rice, fried/breaded foods, or starches like potatoes. Here are some of the things I generally order:

  • Chicken and vegetables
  • Fish and vegetables
  • Any salad with an oil-based dressing on the side (skip the croutons, cheese, etc.)
  • Fajitas (though I skip any beans, chips, or tortillas)

Don’t drink your calories away with sodas, juices or milk at these places. Drink lots of water. Buy flavored packets like True Lemon (lemonade-flavored powder sweetened with Stevia) if you like extra flavor in your water. Remember, on-the-go foods are extremely high in sodium and will leave you feeling bloated. The best way to flush this out is to drink extra water. If I have to hit up a fast food joint, I try to get a sandwich without the bun and all the veggies they have. I know these tips have helped me during many of my travels and I hope they can help you too. You can make healthier decisions when you have to travel! You can return home without that five extra pounds of weight you were hoping to avoid!


The Hotel Workout

Many hotels now have fitness centers or gyms so you may want to confirm that before you get there. If not, then there are plenty of workouts that I’ve done in my hotel room without any equipment. I use my luggage as weights. You can use it for bench press (chest), curls (biceps), behind the neck tricep extensions (triceps), side shoulder raises (shoulders), upright rows (shoulders), bent over rows (back), squats/lunges (legs). You can also use a chair for dips, burpees, step-ups, box jumps, and hand step-ups with plank and many others.  Don’t forget about jumping squats, jumping lunges, sprinting in place, jumping jacks, high knees, side-to-side jumps, etc. Even a run or walk up & down the stairs for 20 minutes will get your heart pumping. The point is that there’s a LOT of exercises you can do while you’re staying at a hotel. See below for my recommended, step-by-step routine.



Post your next journey on social media. Use #KetoTravel and I’ll comment and follow your success.

Best of luck! Drew



Warm up:

  • 60 second jog in place
  • 30 second leg swings
  • 30 second high knees
  • 10 trunk twists
  • (2 rounds of warm up)


  • 1 minute sprint in place
  • 1 minute rest
  • 1 minute mountain climbers
  • 1 minute rest
  • 1 minute burpees
  • 1 minute rest
  • 1 minute high knees
  • 1 minute rest
  • 1 minute mountain climbers
  • 1 minute rest
  • 1 minute burpees
  • 1 minute rest

(Repeat one more time for a total of 2 rounds!)

Cool Down

  • Hip Flexor Stretch
  • Butterfly Stretch
  • Sumo Squat Stretch

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