12 - Travel Well (Part 2): Tips to Stay Nourished Before, During, and After Your Journey

Get ready to embark on your next adventure feeling energized, hydrated, and balanced! In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares practical tips and research-backed insights to help you travel well—from pre-travel preparations to on-the-go strategies and post-travel recovery. Whether you’re crossing time zones, navigating holiday chaos, or simply planning a weekend getaway, this episode is packed with actionable advice you’ll want to hear. Discover the magic of the jet lag smoothie, hear Wendy’s list of go-to travel snacks,  and explore ways to stay nourished and grounded on your journey. Travel doesn’t have to derail your health. Instead, let’s make traveling a health-enhancing experience.FROM THE EPISODE:"Traveling well isn't just about the destination. It really is about how you prepare, you adapt, and you care for yourself along the way."WE DISCUSS:  (3:45) Traveling Well –Stories and reflections to inspire new travel routines (9:14) The ROIs of nutrition and self-care on travel days(15:30) A Mindful Minute: Practicing the 4-7-8 breathing technique to stay grounded, refreshed, and present during your travels(18:43) Pre-travel preparation tips(29:21) Smart strategies during travel(36:16) Post-travel recovery tips(38:26) A question to ponder and reflect on(39:34) Closing remarks and gratitude to my team and you for joining me on this journeyCONNECT WITH WENDYFollow me on Instagram: @1000WakingMinutes  Visit my website: wendybazilian.comPLEASE SUPPORTIf you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show. Your feedback helps others find the show.Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:1. Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?. Nutrition reviews, 73 Suppl 2, 83–96. https://doi.org/10.1093/nutrit/nuv0452. Devere, R. (2016). The Cognitive Consequences of Alcohol Use. Practical Neurology. https://practicalneurology.com/articles/2016-oct/the-cognitive-consequences-of-alcohol-use3. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916....

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