Self-Selecting E. 106 How to Mitigate Weight Gain While Traveling
In this episode, I share my personal strategies for navigating airports, family meals, and vacations without sabotaging fat loss or muscle goals. From managing time zone changes and travel macros to handling family comments about food, I walk you through exactly how I approached a recent trip to Pennsylvania while staying consistent with my fitness.
You’ll learn:
- How to handle time zone changes and hunger cues
- Why focusing on protein first is the ultimate travel hack
- Driving vs. flying: how food access changes your strategy
- How to approach high-calorie meals without going overboard
- Dealing with family pressure and food comments
- Restaurant strategies: portion sizes, bites vs. full servings, and tracking on the fly
- Why staying consistent with hydration and protein matters most
If you’ve ever struggled with staying on track while traveling, this episode will give you a no-BS plan to enjoy your trip without undoing weeks of progress.
Timestamps:
- [00:00] Introduction: why travel is a fat loss struggle
- [03:28] Time zone shifts & macros on travel days
-[ 04:49] Protein-first strategy for flights and airports
- [07:33] Adjusting meal timing & avoiding poor travel food
- [12:17] Driving vs flying: what changes in nutrition planning
- [18:14] Handling family comments & food guilt
- [21:43] High-calorie meal strategy: how to go in prepared
- [27:08] Knowing your triggers & staying mindful on vacation
- [33:23] Restaurant hacks: portion control & tracking on the fly
- [37:35] Dessert strategies: bites vs. full servings
- [44:33] Wrap-up: protein, hydration & post-trip results
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