✨ It Happened on a Trip to California…
I was sitting seaside on a family vacation in California, watching the sunset with a cocktail in hand. It should have been the definition of peace—but inside, I was not feeling my best.
I hadn’t slept well the past two nights, I was bloated from unfamiliar food, foggy from too much alcohol, dehydrated from not enough water, and I hadn’t packed any of my supplements. My usual rhythms were off, and I felt irritable, puffy, and tired.
That trip became a turning point. I realized I needed a travel routine just as much as I needed one at home. Since then, I’ve helped hundreds of women keep their hormones happy while still enjoying their vacations.
If you’ve ever returned home from a trip feeling worse than when you left—you’re not alone. Let’s change that.
✈️ 1. Plan Ahead, Stay Consistent(ish)
You don’t need to be perfect. But a little intention goes a long way.
Before you go:
- Pack your supplements in a small travel container (see our full list below)
- Choose accommodations with a fridge or kitchen if possible
- Scope out restaurants or grocery stores nearby
- Keep your morning and bedtime routines as close to normal as possible
➡️ Download our Healthy Travel Checklist [link] to stay on track without stress.
🍽 2. Make Smart Food Swaps (Without Feeling Deprived)
Vacation food doesn’t have to wreck your hormones. Aim for:
- Protein at every meal (keeps blood sugar stable = steadier moods and energy)
- Healthy fats (like nuts, seeds, olive oil, avocado)
- Low-sugar fruits & veggies (fiber feeds your gut and balances estrogen)
And when you do indulge? No guilt. Enjoy it. Then hydrate and move on.
Need ideas for what to pack or grab on the go?
✔ Protein powder packets
✔ Jerky, trail mix, or almond butter
✔ Hard-boiled eggs, fruit, or rice cakes
✔ Herbal teas and electrolytes
💧 3. Hydrate Like It’s Your Job
Travel often leads to dehydration, which worsens bloating, fatigue, and brain fog.
Aim for:
- Half your body weight in ounces of water per day
- Add an electrolyte packet if flying, drinking alcohol, or sweating more than usual
- Limit bubbly drinks and caffeine, which can cause bloating or disrupt sleep
➡️ Pro Tip: Travel constipation? Add magnesium citrate or a probiotic to your routine.
🛌 4. Protect Your Sleep, Protect Your Hormones
One rough night of sleep can increase cortisol and throw off estrogen, progesterone, and insulin regulation.
Support restful sleep by:
🛑 Avoiding alcohol late at night
😴 Bringing an eye mask + ear plugs
💊 Taking magnesium glycinate 30 minutes before bed
📱 Turning off screens 1 hour before lights out
🧘♀️ 5. Keep Moving—But Keep It Light
Your workouts might look different on vacation—and that’s OK. Even short walks, stretching, or bodyweight moves help keep your lymphatic system flowing and cortisol in check.
Try:
- 20-minute walk in the morning light
- 10-minute yoga or mobility routine
- Gentle swimming, hiking, or biking
Let movement be fun—not forced.
Want a plan so you don’t have to think about it? Grab my free Travel Fitness for Women Guide here: Link here!
🍷 6. Be Alcohol-Smart
Perimenopause makes us more sensitive to alcohol’s effects: poor sleep, hot flashes, bloating, anxiety, and weight gain.
If you choose to drink:
- Alternate with water
- Opt for clear spirits, dry wine, or low-sugar options
- Skip drinking right before bed
- Add lemon or bitters to help your liver process it better
And remember: saying “no” is a power move—not a party foul.
💊 7. Don’t Skip Your Supplements
Support your body with travel-friendly essentials:
- Magnesium – for sleep, stress, and digestion
- B-complex – supports adrenal and liver health
- Adaptogens – help manage travel stress
- Omega-3s – reduce inflammation
- Probiotic – prevent travel gut issues
- Protein powder packets – simple and effective for breakfast or snacks
📦 Get your travel supplements delivered right to your door from our Fullscript Dispensary
💥 Always 10% off + practitioner-vetted brands you can trust (unlike sketchy Amazon listings!)
👉 Fullscript Supplement Shop
🧳 Case Study: A Quick Adjustment on the Go
One of my clients, Lindsay, had been doing incredibly well—her hot flashes were under control, her sleep was improving, and her energy was back.
Then came her annual July trip to Palm Springs. Within two days, she texted me: “The hot flashes are back. I thought I was past this!”
Turns out, she had skipped her supplements, wasn’t drinking water, and was pushing through 100°F heat with barely any shade. I walked her through a simple travel adjustment: hydrate with electrolytes, restart her adrenal support, and take a brief power nap each day to reset.
Within 48 hours, her symptoms calmed down again.
It’s a perfect example of how quickly things can shift both ways—and how resilient your body is when you give it the right support.
❤️ You Can Enjoy Travel and Protect Your Hormones
You don’t have to choose between vacation fun and feeling good. With a few small tweaks, you can support your body, protect your progress, and come back feeling refreshed instead of wrecked.
✨ Want help creating a plan that works for your body?
📞 Book your Brief Initial Consult Call with Dr. Nicole—only $17 this month for WA and OR residents.
Spots are limited!
👉 Schedule a call here
📦 Need to stock up before your trip?
Get 10% off all your practitioner-grade supplements from our Fullscript Supplement Shop — always safe, trusted, and delivered right to your door.
📌 Medical Disclaimer:
This blog post is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for medical advice, diagnosis, or treatment from your healthcare provider. Always consult your licensed medical provider before making any changes to your health regimen, especially when starting new supplements or adjusting medications.
