On today’s show, Diane Sanfilippo and I recorded from the back of an Uber during our mid-book tour to share practical tips for traveling with less stress.
We’re celebrating episode 75 of the Fed & Fit Podcast. New episodes drop every Monday — subscribe on your favorite podcast app to stay up to date.
Episode 75 Links
- Fed & Fit / Practical Paleo book tour stops (check the hosts’ events page)
- Order Practical Paleo, 2nd edition (available in hardcover and paperback)
- Order the Fed & Fit book
- Sign up for email updates on the Fed & Fit Project
- Learn more about TSA PreCheck
- Colloidal silver product (used by the hosts)
- Magnesium citrate (powder or capsule options)
- Oregano capsules or oil
- More about rideshare services like Uber
Episode 75 Transcription — Travel Tips to Reduce Stress
On this episode, Diane Sanfilippo and I chatted from an Uber in Chicago about ways to make travel easier, healthier, and far less stressful. After two weeks on a three-week book-signing tour, we shared the strategies that have made a real difference for us — from transportation and packing to eating well and protecting your health on the road.
1. Take a rideshare and delegate driving
Whenever possible we recommend using a rideshare service instead of renting a car. Renting can be expensive and driving in an unfamiliar city adds stress. With a rideshare, someone else handles navigation and parking, so you can relax, check your route, and save mental energy for your day. A practical tip: always type the exact address or hotel name into the app rather than relying on a dropped pin.
2. Use TSA PreCheck or Global Entry
Airport security is one of the biggest travel stressors. Applying for TSA PreCheck — or Global Entry if you travel internationally — dramatically shortens wait times and simplifies the screening process. PreCheck usually means you don’t remove shoes, laptops, or liquids from your bag, which speeds everything up. Global Entry includes re-entry benefits for international travel and often comes with the added convenience of PreCheck. The application involves an online form and an in-person interview.
3. Avoid very early flights
Unless your schedule requires it, skip the crack-of-dawn departures. Early flights force very early wake-ups, increase the chance of poor sleep the night before, and often make the whole day feel harder. Mid-morning and early-afternoon flights (roughly 10 a.m.–2 p.m.) are typically less crowded and let you travel without losing large chunks of your day. If you work remotely, use travel time productively with a laptop or reading material so you don’t feel like time was wasted.
4. Pack deliberately: outfits, shoes, and laundry
To pack lighter and stay organized, try on outfits before you leave so you know exactly what pieces go together. Bring clothing that layers well and shoes that are versatile. We recommend a small set of multi-use shoes: sneakers for exercise, a pair of comfortable slip-ons for travel, and two or three dressier pairs for events. Packing a thin pair of flip-flops is handy for swollen feet after flights or for giving your feet a break.
For workout clothes, pack fewer pieces and plan to wash them while you’re on the road. Exercise garments dry quickly, so a mid-trip wash (in a sink or hotel laundry) can keep your bag light. If you prefer hotels with kitchenettes or refrigerators, request one when booking — many properties will provide a mini fridge on request for medical or dietary reasons.
5. Bring real food and smart snacks
You can bring solid food in your carry-on. Pack portable protein and whole foods that won’t spoil quickly: cured meats, hard-boiled eggs, roasted chicken, nuts, dried fruit, whole vegetables, and individually wrapped bars. Avoid containers that might be considered liquids or gels in excess of the allowed size. Small sealed jars can work for condiments or dressings if needed.
Having snacks on hand reduces stress during long rides or layovers, prevents impulse food choices at airports, and helps you stay fuelled between events.
6. Stop at a grocery store when you arrive
Make a trip to a nearby grocery store an early part of your arrival routine. Buying water, fresh vegetables, a green juice (look for mostly greens with minimal fruit), yogurt, and protein staples makes it easy to stay hydrated and nourished while you’re away. Keeping healthy options in your room reduces the pressure to find restaurants for every meal and allows you to prepare quick breakfasts if your room has a kitchenette.
7. Plan restaurants and reservations
When you have limited time or a busy schedule, research restaurants ahead of time. Make reservations so you’re not scrambling or waiting long before an event. Search for restaurants that indicate farm-to-table, organic, or gluten-free options if that helps you find places with more flexible menus. It’s easier to cancel a reservation you don’t use than to be stuck without a suitable dining option.
8. Schedule short, realistic workouts
Decide in advance that you will exercise and bring short, hotel-friendly workouts. Aim for 15–30 minute sessions that use bodyweight or minimal equipment; this makes it easy to fit movement into a busy day. Most hotel gyms have at least a treadmill and some dumbbells, but plan backup workouts that require nothing but your body and a small piece of floor. Consistent short workouts help you feel energized and maintain routines while traveling.
9. Prioritize sleep and limit alcohol
Make sleep a priority whenever possible. Late nights and too much alcohol add up on tour — even a few late evenings can affect performance and immunity. Try to set a reasonable curfew for yourself so you have time to unwind before bed. If your trip is work-focused rather than vacation, treating sleep as part of your work plan can help you stay on top of events and interactions.
10. Consider a few targeted supplements
Some travelers use supplements or herbal remedies to support immune function and sleep while on the road. Examples discussed on the show include colloidal silver as a throat spray for occasional use, oregano capsules or oil for immune support, and magnesium citrate in powder form to help relax before bed. These are personal choices — research options carefully and consult a healthcare professional if you have questions or specific health concerns.
Travel doesn’t have to be chaotic. With a few thoughtful choices — delegating driving, preparing snacks, packing smartly, planning meals and workouts, and protecting your sleep and immune health — you can reduce stress and feel more in control on the road. Diane and I have relied on these habits throughout our tour and they’ve kept us energized and focused through long days of signings and events.
Thanks for listening — we’ll post show notes with the full list of items mentioned and tour dates. Stay tuned for more episodes and practical tips for traveling well.