Traveling and dining out can often pose significant challenges to maintaining a healthy lifestyle, depending on your current health status and frequency of travel. In this episode, I discuss practical strategies to stay healthy while traveling and...
Traveling and dining out can often pose significant challenges to maintaining a healthy lifestyle, depending on your current health status and frequency of travel. In this episode, I discuss practical strategies to stay healthy while traveling and dining out. This includes the essentials I always carry while traveling, the types of food I pack for trips, the initial steps I take after check-in, how to eat healthily at restaurants, advice for maintaining health during air travel, and suggestions for adjusting to new time zones.
In this episode:
01:53 - The essentials I always carry with me while traveling
10:29 - The types of food I pack for trips
13:48 - The initial steps I take after check-in
15:16 - How to eat healthily at restaurants
22:25 - Tips for maintaining health during air travel
25:21 - Suggestions for adjusting to new time zones
28:15 - Other tips for enjoying your travels
Connect With MK:
Michael Kummer (00:02.218) Alright, welcome back to the Primer Shift Podcast. You know that traveling and eating out can be disastrous for your health. Of course, depending on how metabolically healthy you are and how often you do those things. I used to travel for work quite a bit and eat out in restaurants and I've realized that doing that very often, if you don't know how to mitigate some of those issues associated with eating in restaurants and being on the road all the time, can have a significantly negative impact on your health. So in this episode, I'll share with you tips and tricks that I've used to mitigate some of those issues with being on the road or eating out a lot. And specifically, I'll share with you things that I bring with me when I travel, specifically food that I bring with me on trips. The first thing that I do after checking in, if I stay at an Airbnb or in a hotel, tips for eating out, you know, can be in a local restaurant. and how I pick my restaurants or how we pick our restaurants as a family, tips for air travel and for traveling across time zones. And so let's get started. It's going to be a packed episode and I hope by the end you'll have quite a few tips that you can maybe apply to your own travel and to your own, you know, eating out when you either want to or when you don't have a choice. And let's start with some of the things that I bring with me That list is not in any particular order. They just, you know, I just wrote them down as they popped into my head. And it also depends of course, if I travel by plane or if I travel by car. You know, if I travel by car, I can bring significantly more things with me than if I only have a carry-on luggage or you know, even with checked luggage, there are some limitations on what I can and want to bring. But the first thing on my list is maybe something that you might have not even heard about or that... definitely, you know, it's not, it's probably not on top of your mind when you think about what to bring when you travel. And it's a bipolar ionizer. And what that is, it's a device and that exists in different sizes. I wrote about it on my blog. We have one that attaches to our AC unit. So it's a very, it's not a large unit, but it's a one that can, you know, filter the air in our entire home. But there are also smaller units and one in particular Michael Kummer (02:27.622) that I like to bring with me when I travel. And what a bipolar ionizer does is it releases, as the name already implies, ions. Those are negatively and positively charged particles that react with other particles in the air and on the surface of doorknobs and kitchen counters etc. And so what it in particular does is it can attach to viruses and bacteria and render them ineffective. So basically it destroys the cell membrane of viruses and bacteria. So it kind of, you know, purifies the air from that perspective, but it also causes other particles like VOCs, like mold and some of the other impurities that you might breathe in and then, you know, have issues with to clump together and become so big that they fall out of the air basically and land on the floor or on... you know, on furniture we can wipe it off, but you don't breathe that stuff in anymore. And the reason why I started bringing an air purifier, a bipolar ionizer, is because not too long ago I booked an Airbnb and I arrived and seriously they had must have been five or six scented candles in the tiny house that I booked. And the problem is with fragrances, they are full of phthalates. They're full of endocrine disrupting chemicals that you absolutely don't want to breathe in. Not only that I don't care for that particular smell, but it's more about knowing that those synthetic fragrances are absolutely horrible for your endocrine system. And I, you know, tried to open the air, I unplugged, they were like, you know, little electric candles. I unplugged them, covered them, I did what I could, but the smell would not go away. And I'm like, okay, this was the last time that I go somewhere. without having a tool with me that can mitigate those issues, that can remove those endocrine disrupting chemicals from the air so I don't breathe them in. And that's why a bipolar ionizer, a small one that I can easily bring with me in my carry-on or even my checked luggage or my backpack, that's one of the things I started carrying after that incident. The second one, the second thing that I often bring is, even though it's a little bit bulky, is my own pillow. Michael Kummer (04:51.958) because there is nothing worse than, you know, checking in a hotel or an Airbnb and it doesn't really matter if it's an expensive hotel or a cheaper one and the pillow just sucks and you don't get the same sleep quality as you would if you had your own pillow. So bring my own pillow, the one I really like, the one I sleep well. I'm okay with, you know, less than ideal covers or sheets but the pillow is very important to me to get optimal sleep quality and so we started bringing pillows. Sleep mask is another thing, you know, there is nothing worse than having curtains that aren't blackout or, you know, devices that you cannot unplug. And so I simply wearing a sleep mask, make sure that everything is dark in the room, you know, at least as far as I can see. And there is nothing that would disrupt my sleep as far as, you know, artificial sources of lights are concerned. One other thing that we bring and that applies both to going to restaurants as well as to traveling in general. condiments, especially salt. You know, we like salt, we consume a lot of salt and most salts, unfortunately, especially in restaurants and in hotels etc. are either full of microplastics that I don't really care for or that are actually... some of those contain sugar. Believe it or not, there is a lot of salt on the market that contains sugar. I don't know why you would add sugar to salt but that's a thing apparently. So to make sure we get the highest quality salt with no microplastics and not the other crap that we don't care for, we bring our own salt pretty much everywhere we go. And I also started bringing my own fat, and we talk about why that is here in a little bit when we cover the foods that I bring with me. But salt and fat are two of the things that I like to carry with me that can mitigate many of the things, many of the issues that you would face when, you know, eating out. Another thing, especially if we go to an Airbnb or if I go to an Airbnb, I bring my own cast iron skillet. There is, you know, another source of toxins that I don't care for much come from non-stick pans. So if you go to an Airbnb, chances are you find non-stick pans. I don't want to use them to cook because, again, they release a host of different toxins into the food that I don't want to ingest. So by bringing in a cast iron skillet... Michael Kummer (07:10.27) I know it's heavy, but if I travel by car, not a problem. And if I, you know, even if we have to check it in, you know, I, we still, you know, do that to make sure we can cook our food in a way that's conducive to optimal health and we don't ingest a lot of crap that we don't care for. A water bottle with a built-in carbon filter is another thing that we started carrying anytime we go on a trip because tap water is usually full of Toxins that I don't want that I don't want and most of the water you can buy comes in plastic bottles So also not ideal because they too contain endogranes disrupting chemicals And so we bring our own water bottle stainless steel water bottles with a built-in carbon filter So we can just go anywhere fill it up, you know from the tap and then drink filtered water If I travel by car, we travel by car. We bring just a couple of glass bottles of water, you know maybe water you buy in the store, there are certain stores like Whole Foods where you can actually get water in glass bottles. So we just get a carton of that. Or we'd bring large containers, stainless steel containers like gallon sized containers and bring our own water. That way we don't have to buy water, we don't have to worry about where we can source clean water from. I know it sounds sad, but in this country, it's almost impossible to find high quality water that's not contaminated with a lot of things. And so we bring our own. Tape is another thing that we started carrying with us to tape off any LEDs and lights of devices we cannot easily unplug. There was one time a couple of years ago we went to a Boudic hotel in Mexico, in Tulum, and the AC unit... had LEDs that were so bright that basically lit up the entire room and we didn't have anything to cover them and it was absolutely horrible. We didn't have a sleep mask at the time either. Of course if you wear a sleep mask you don't have to worry about it, but without one you can at least use tape and tape off any of those LEDs so you can darken the room and make it more conducive to optimal sleep. Now one thing I should mention is sometimes depending on the type of tape, you know airport security takes them away because you could... Michael Kummer (09:25.578) I don't know, tape somewhat against the wall of the plane, I don't know. So it's apparently a safety concern, so you might want to consider checking that stuff in if you go by airplane. Another thing that we always bring ourselves is fragrance-free soap. So basically a bar soap. We use Kirk's, you know, unscented, fragrance-free, very simple soap bars that... that we use instead of, you know, using the stuff that's in the hotel which is usually centered and full of, again, endocrine disrupting chemicals that stick to the fat of your skin so you can't even easily wash it off. When you wash your hands you would think that all the soap and everything just gets, you know, washed off with the water. No, it doesn't. That stuff actually sticks on your skin. because it's attracted to fat and not so much to water, so the water doesn't do much to it, and you end up with all of those endocrine disruptors on your skin, and then they go into your skin, they get absorbed through the skin, and then you have them in your bloodstream, and that's definitely not something you want. Plastic-free, unscented wet wipes we also bring. You know, most of the toilet paper, and most of the wet wipes for that matter, you know, also contains toxins that you don't necessarily want, not even on your butt, so we bring our own unscented... plastic free wet wipes that we can use. And then of course, you know, we bring food usually. If we don't, if we know that we are not gonna have access to the foods we usually consume, you know, and that, you know, sometimes you have a choice, you know, sometimes you have great choices, depending on where you go. Sometimes the choices are limited or there is no good source of healthy food at all. And so we always bring some of the food with us. Specifically what we bring is beef jerky. We really like, you know, the carnivore snacks. Those are, you know, big chunks of dried brisket or ribeye or whatever. And they're not incredibly inexpensive, but you get a lot of protein. I mean, what they basically do is they take an entire ribeye, you know, and just, you know, dry it. So it becomes very thin and all the moisture is out and you're left with the protein and the fat. So it's the same as eating a steak pretty much or maybe have a steak, you know. Michael Kummer (11:39.51) And so from that perspective, the price is okay, but if you just look at it from, you know, it's just a bag, you know, it's 30, 40 bucks, whatever it costs. But I think it's worth it and it's high quality protein, high quality fat and you can, you know, live off that for a while, if need be. There is also carnivore bars that are basically meat bars that are very good. With a lot of fat and flavor and so we use that as well, you know, to simply have a snack or even replace a meal if need be. Filtered water I already talked about, you know, we either bring filter capabilities, like a filter that's built into a bottle, or just we bring the clean water. We also bring electrolytes typically. And our favorite brand, just because it tastes very good, is Element. It's spelled L-M-N-T. I'm going to link it down below. And they have different flavors, and it's a good source of sodium, potassium, and magnesium in ratios that have been scientifically shown to be... most beneficial and they taste incredibly almost addictive you know That's how good they taste But don't have any crap ingredients, you know, just the electrolytes a little bit of stevia and a taste incredibly good Sometimes we ought to bring just meal replacement powders depending on where we go and you know, depending on who travels with us If it's only me, you know, I'm typically fine fasting and maybe with some beef jerky or whatever But if we travel with the kids and they want to have something different we bring a meal replacement powder and our favorite one is Get Health it's called. It was developed by Dr. Ben Bigman. He's a metabolic scientist and knows a lot about you know nutrition how it impacts your metabolic health and so that's it tastes very good. They have a chocolate and a vanilla flavor and doesn't have any crap ingredients, very high in fat and protein and no carbs. Basically you know keto-friendly powder if that's what you would you like. And then beef organ supplements, of course, especially when traveling, we tend to have elevated stress levels. And of course, that can compromise your immune system. That's why a lot of people get sick when they travel, especially on longer trips. So we always try to make sure that we get all the micronutrients that we need. And that typically just means bringing beef organs, contains all the micronutrients we need. It's our multivitamin, so to say. Michael Kummer (14:02.418) and we just pack them in a Ziploc bag or whatever. We're not gonna bring the glass bottles, of course. And we just pop them every day and that ensures that we get all the micronutrients at least that we need. And then, you know, fat and salt, I mentioned, you know, the salt issue already, but specifically... If we go to restaurants and we don't know what oils to cook with, you know, very often we also just, you know, bring our own fat, be it, you know, a stick of butter or be it, you know, little pouches of olive oil or beef tallow in a jar or whatever and we just ask the restaurant, hey, do you mind cooking with this because we have, you know, sensitivities to, you know, seed oils. And very often they accommodate that and they do that and that way we at least we know we get, you know, better quality food. Now When I arrive at an Airbnb or a hotel, one of the first things that I do after checking in is to unplug all the electronic devices. Typically, I don't watch TV when I'm there. I don't need the alarm clock next to my bed. I don't need the, you know, there are a lot of things that I absolutely don't need. And so I just go ahead and unplug all of that stuff that not only reduces my exposure to EMFs, but it also ensures that the room is as dark as possible. So I don't have like a thousand little status LEDs. you know, lighting up the room at night and that's particularly true if I don't bring a sleep mask with me. But even if I do, you know, if I have to get up at night, you know, go to the bathroom or whatever or I don't know, whatever the case might be, you know, I it's as dark as it possibly can and so that artificial light don't disrupts my melatonin production and you know the quality of my sleep at the end of the day. If I whatever I cannot unplug I either tape off. That's why you know, I bring the tape. I remove any air fresheners if there are any. I mean, now I've learned that I'm, especially with Airbnb's, I ask upfront, hey, do you have any air fresheners in your room? If so, then, you know, I pick something else. I open the windows if possible, you know, to get some fresh air in, again, depending on, you know, where I am. If I'm in the middle of a large city and opening the windows, probably not gonna improve air quality by much, if anything. But those are some of the things that I do. And then I, you know, unpack, of course, and I, you know, put all my toiletries. Michael Kummer (16:10.374) out so I have them accessible, especially my soap, so I can wash my hands with something that doesn't, you know, contaminate my body with endocrine disruptors. Eating out is very challenging and you just have to be aware that whenever you eat out you're taking a hit, you know, you're never gonna get the same quality food in a restaurant and it doesn't matter how expensive the restaurant is. In fact, you know, even the most expensive restaurants, they still, you know, fry their stuff in canola oil and seed oils and vegetable oils and stuff. Very few actually use healthy oils to cook their food. And just be aware, you're gonna take a hit. But you can mitigate some of the things. So one of the things that, or some of the things that I do when I eat out is I avoid all sauces and dressings, because they are typically sources of processed sugars. and seed oils. So there is nothing good in sauces and dressings. I also avoid deep fried foods because 99.9% of restaurants use vegetable oils or seed oils really, also known as vegetable oils even though you know those oils don't come from veggies but from seeds. And they are just you know high in polyunsaturated fatty acids in particular linoleic acid that's highly inflammatory in the amounts that you would get. By eating deep fried food, so I stay away from it. There are a few restaurants like there was one in Austin called Dai do I think it's called and they fry in beef tallow and That doesn't happen very often But if I come across a restaurant that actually does that then I go for some of the fried foods even though You know fries in beef tallow are still fries at the end of today And you get some of the you know toxins that are in potatoes, but you know I think if you like put- if you like fries and they are fried in beef tallow then by all means you know have at it. I mean there is worse things you can do and so those are the few exceptions that I make. I also try to stay away from all seasonings because they have very often spices and stuff that are that don't feel good in my gut and just you know knowing how many people have gut issues. I would argue that you know most of those would benefit from... Michael Kummer (18:34.878) avoiding those seasonings and avoiding those spices to make them feel better in their gut. You know, I always usually when I go to a restaurant I say, you know, hey, I have food sensitivities, you know What oils are you cooking your food in? And I ask if they can use butter or olive oil At most restaurants if they have it they comment at you, you know, or at least I say so and then you might still get stuff That's you know fried and in Canola Oil, but at least, you know, I ask and I mention that I have food sensitivities because usually those restaurants don't want to have any liability issue or so, so they try to accommodate you as good as they can and in some cases, if they say sorry, we don't have butter, we don't have olive oil, you know, I ask them, hey, I brought my own fat, do you mind cooking with that? And we've done that actually in a resort in Tulum where they didn't have, they just had seed oils and we asked and we brought them in a little and it was one of those areas like buffet areas where they would cook the eggs in front of you, right? And we just gave them our pouch of olive oil and you know they use that. I mean there are still residual seed oils on the cooking surface of course, but at least you reduce your intake and you get some of the better oils. Now olive oil is certainly not the best oil you can get. Beef tallow and butter would be much better or ghee, but you know it's... much better again than the seed oil. So if you have the chance, you know, bring your own oil and you can even, you know, there are some people that, you know, they go to a restaurant and then like, you know, hey, can you use my pan and can you use my oil and can you use my salt, you know what, just let me be in the kitchen and I'll cook it myself. You know, you don't have to be that extreme, but, you know, whatever you can bring to mitigate some of those issues, I think, is a good idea. I always, you know, try to stick to the basics, you know, meat, eggs, fish. steamed veggies if that's your thing. I mean I'm typically not a big veggie guy. On my last trip I went to a restaurant and I had a steak with nothing else, just a plain steak with a glass bottle of sparkling water and that was it. And if you stick to those basics you significantly reduce the amount of unhealthy stuff that you consume and in particular if you have a sensitive gut Michael Kummer (20:56.254) You know, that makes a huge difference on how you feel afterwards, especially if you're, you know, going out as part of a, you know, a business dinner, a business lunch or whatever, you probably don't want to feel like crap in your stomach and bloated and, you know, not just feel not well, you know, if you have a meeting afterwards, if you have to be mentally and physically, maybe, you know, performing optimally, it really helps to stick to the basics and to avoid most of the things that are irritating and that can cause you issues. As I mentioned before, I bring your own condiments, especially salt. We don't use other condiments, to be honest. We just stick to salt usually and that's what we bring. And there are even some apps that you can use to look up restaurants that don't use seed oils. I think that's one of the major issues with eating out in general, besides the added sugars and processed carbs. But even if you stick to healthy food... Most restaurants use seed oils and you can use something like local fats.com. There are other apps and services where you can just punch in the area, the zip code or whatever, and you get a list of the restaurants that use butter and tallow to cook and it's an incredible and good source or resource to find restaurants that are healthier if you have to eat or want to eat out a lot. You know, of course it's always best to eat home and to prepare your own food. So you're full control. But if that's not Possible those apps and services can really make a difference Now tips for air traveling, you know, I used to travel by plane quite a bit and we still do even though to a lesser extent and One of the things I've learned is incredibly important is to keep To drink enough to hydrate well and not necessarily, you know just plain water I've really noticed that consuming electrolytes when you travel by plane when the air is super dry, you know, when you dry out quicker basically, hydrating with electrolytes really, really helps. And so I drink a lot when I travel and then, you know, if that means you have to go pee quite a bit too, that's a good, you know, positive side effect because that means you're moving, you're using your legs instead of just sitting around. I always avoid airplane food unless, you know, if we are traveling, you know, Michael Kummer (23:13.37) the front of the plane because we you know had certificates or whatever we got upgraded and there is steak on the menu you know I might have that but other than that I stay away from airplane food it's junk food for the most part and it's you know full of seed oils and seasonings that usually cause gut issues and I don't want to be bloated on the plane and so I just don't eat in fact we typically use the opportunity fast to extend our fast. Last time we went to Europe you know we ate at home then our plane left at what at 5 or 6 pm and we just fasted until the next day we arrived in Ireland and you know whenever we got off the plane and settled in and we know we found a restaurant you know that's when we ate so it's a good opportunity to fast because especially if you go you know to Europe from the US you know it's a night flight anyway so you can sleep you don't really need anything to eat. And that means you get more sleep because you can fall asleep quicker instead of having to wait for the food. And you avoid many of the gut issues and the bloating that typically come with air travel. At least that's the experience I have made. We also bring if necessary our own food, you know. And here is the kicker, you know, typically when you when you board a plane, you can bring, you know, one carry-on item and one personal item, meaning, you know, like a purse or a backpack or what have you. But the truth is you can actually bring three items. You can bring a separate bag with food. Most people don't know that. And so you can bring three items in total. Your carry-on, your personal item, and a bag of food. And just don't be a jerk and bring the smelliest cheese you can find, even though you like it. But if you bring beef patties, burger patties, or whatever you usually eat, that's good for you. you know, bring that with you and just eat your own food, you know, if you don't want to fast. And we do this for the kids, we bring their own lunch boxes, you know. They had, on our last trip, they had dinner actually, I board the plane with their little stainless steel lunch boxes, you know, everything, you know, was good, was easy. And, you know, none of the issues associated with the airplane food. The other thing, even though it might sound maybe counterintuitive, Michael Kummer (25:28.002) to some, you know, avoid the alcohol, you know, even though, you know, you can, you know, free alcohol sounds always, you know, great and, you know, it makes you drowsy and maybe sleepy and you think you can sleep better. It's actually completely counterproductive to good sleep, even though good sleep on a plane is, you know, is not possible to start with. But the little sleep you can get is much better from a quality perspective if you avoid alcohol and... you know, you're less likely to suffer from mild dehydration when you avoid alcohol. So I don't drink aboard a plane. I used to do that before I knew better. Now I strictly avoid alcohol aboard planes. I drink a lot of water, electrolytes, and that's it. I bring comfy clothes that don't restrict blood flow. Of course, you know, I don't, I know that, you know, back in the days, everyone used to dress up, you know, and be like fancy, you know, aboard a plane, etc. I wear comfortable stuff that doesn't restrict airflow. And I try to move as much as I can. unless it's a night flight and I try to sleep, then I try to settle in as quickly as I can, put on my sleep mask, you know, maybe even pop a melatonin depending on where I go, wear compression socks, you know, to keep some of the blood, you know, from accumulating in your lower extremities. And, you know, I sleep when I can, as quickly as I can. And in fact, you know, during your last trip to Europe, it was a night flight, as I mentioned. I wear blue light blocking glasses, you know, before it was time to put on the eye mask and to try to get some sunlight. And so many of the things that I do as well at home or when I travel outside of an airplane, I try to mimic on board an airplane to kind of get as much quality sleep as I can and to arrive as recovered and as mentally sharp and physically capable as I possibly can. I don't want to arrive and then feel like, oh, you know... sleep deprived and like a zombie. I try to do everything to avoid that so I can perform right when I arrive and continue with my day. Specifically for changing time zones, there are a couple of things that have really made a significant difference in terms of mitigating jet lag and one is sun exposure. You know as soon as we land depending on what time it is of course usually when we go to Europe that's our you know our most Michael Kummer (27:46.498) That's the trip we take most often where we change time zones, or at least where we have a significant change in time zones, I should say, beyond a couple of hours. We immediately get outside. Doesn't matter if it's cloudy or rainy or whatever, we get outside and get as much UV radiation as we possibly can, because that makes a huge difference on helping your body's circadian rhythm to adjust to the new time zone. And, you know, in the evening, you know, we wear blue light blocking glasses. Typically when we go to Europe from the East Coast here, we are tired in the morning when we arrive and then the later it gets, we kind of wake up because that would be our time here in the US to wake up. And so what we do in the evening then is wear blue light blocking glasses to kind of reduce or help change the body, its circadian rhythm. And We even, you know, leverage melatonin. I'm not a fan of chronic melatonin use or abuse because melatonin is a hormone and whenever you take a hormone, the body's own production is usually negatively impacted. And so you don't wanna take melatonin every single day to help you fall asleep. You know, if you have to do that, there is something wrong with your sleep hygiene. that needs to be addressed. But when we travel, when we change time zones, we very much use low dose melatonin, talking for adults, maybe one or maximum two milligrams, not those crazy 10 milligram servings that you can find in a drug store, just a little bit to help your body adjust and fall asleep at a reasonable time, so you then wake up and get adjusted and adjust quicker. We also have noticed that by exercising, especially on the first day of arrival, when we arrive and we're out in the sun and we either walked an all day, depending on where we go, we usually when we go to Europe, we stop by somewhere to do some sightseeing in a new city that we haven't been like last time it was. I mean, I've been, but Cathy, my wife hasn't, we stopped at London the year before we stopped in Dublin, Ireland, and we just try to be physically active on the first day, on the first few days. Michael Kummer (29:57.486) to help adjust the body. And that has made a huge difference, especially the sun exposure. And again, it doesn't matter if it's cloudy or if it's rainy, there is still UV radiation, even if it's low, that can help you, especially if you don't wear sunglasses, because you need those UV rays on your retina to have an effect on your circadian rhythm. So we do that. You might even bring like a red light therapy device if you have a small handheld one that can also help with adjusting your circadian rhythm. So those are the things that we do to kind of stay as healthy as we can, both when traveling as well as for eating out. And to wrap it up, keep one thing in mind, if you eat out occasionally, if you travel once a year for a family vacation or whatever, going off the rails for a couple of days is likely not going to be an issue if you do the right thing the rest of the year. So don't necessarily... cause you and your family stress if you go to a nice resort and you want to enjoy a couple of margaritas or you want to enjoy some of the foods that you typically don't eat. Let's say you go to Italy and you want to have pizza and pasta. Doing that every so often, if you're metabolically healthy, is not gonna be an issue. Chances are by being carefree, by having very low stress levels, you might actually get a net benefit from doing that. But I'm not suggesting that you should do that every day because you know, you have to be, you can be carefree and you just eat whatever you want to or you do whatever you want to. If you do it all the time, it's gonna catch up to you and it's not gonna be net positive. But every so often, you know, don't worry about it, you know? And let your health at the end of the day determine how strict you need to be. If you're metabolically, you know, healthy, if you're at the top of your game. you know, then doing certain things every so often is not going to be an issue, you know, but if you're, if you have a pre-existing condition, if you already have, you know, metabolic syndrome, if you have diabetes, if you're obese or overweight, if you have, you know, autoimmune issues, then I recommend to be much stricter than someone who doesn't have any of those issues. You know, if I had an autoimmune issue, if I had, you know, problems with my insulin levels or my insulin sensitivity, Michael Kummer (32:23.834) Or you know cardiovascular issues, you know, I would limit Eating out as much as I can period and if I go out and eat out I would make sure to avoid restaurants that just cook with crap ingredients I would bring as much of my own food as you can or at least the condiments, you know especially the fats and be significantly stricter so really, you know assess how healthy are you and What is it you can get away with? without necessarily stressing out And with that, we're gonna wrap it up. I hope there are a few things in this episode that you could, that you can apply to your own travel, to your own eating out, without making it a huge deal, without making it a huge issue. It's actually once you get in the groove, once you start getting into a routine of what you ask in a restaurant, how you pick your restaurants, how you plan your travel, what you bring with you. it becomes a routine and it's very much a non-issue for us, you know. But in the beginning I can see that it can be a little bit, you know, intimidating with all the things to think about, but we typically make lists, you know, checklists what we need to go through when we pack and make sure we have all of our bases covered and with that it becomes very much a non-issue, very much a low stress kind of affair. And, you know, it's just a new routine and it really helps in the long run if you do this a lot to... positively impact your health and to remove many of the factors that can negatively impact your health. Now if you like this episode, subscribe, share, rate, I appreciate it. It really helps, you know, grow this podcast so more people can see it and more people can hopefully improve their health and I hope I'll see and hear you in the next episode.
Here are some great episodes to start with. Or, check out episodes by topic.