Travel can be the ultimate disruption to a healthy lifestyle.
At home, I am the master of my domain. My fridge is stocked with
But the moment I step into an airport, that control vanishes. I am suddenly at the mercy of delays, time zone changes, and a food environment designed to sell me sugar, starch, and seed oils at a 400% markup.
For a long time, I used travel as an excuse. "I'm on vacation," I'd tell myself, or "I can't find anything keto here." That excuse usually led to a weekend of "dirty keto" convenience foods, inflammation, and a sluggish return to reality.
I don't do that anymore. I’ve learned that you don't need a kitchen to stay clean; you just need a strategy.
Here is my "Road Warrior" rulebook for surviving airports, hotels, and highways without breaking my protocol.
Strategy 1: The Airport is a Fasting Zone
Airports are food wastelands. Even the "healthy" salads in the terminal are usually wilted and come with a packet of soybean-oil dressing.
My solution? I simply don't eat there.
Travel days are my easiest fasting days. I treat the airport and the flight as an extension of my fast.
The Benefit: Fasting simplifies travel. I don't have to worry about finding food during a tight connection. I don't have to pay $18 for a mediocre sandwich I can't eat the bread of.
The "Jet Bloat" Fix: Flying causes dehydration and bloating. Fasting prevents the digestive sluggishness that often comes with air travel. I land feeling light and energized, not heavy and foggy.
My Only Purchase: A large bottle of water and a black coffee.
Strategy 2: The "Survival Kit" (My Carry-On Insurance)
While I plan to fast, I am a government manager - I plan for contingencies. Tarmac delays happen. Layovers get extended. You need an emergency supply line.
I never zip up my carry-on without these clean essentials:
Clean Meat Sticks: I pack nitrate-free grass-fed beef sticks. They are shelf-stable, high-protein, and crucially, they don't have the sugar or fillers found in standard gas station jerky
. Emergency Fats: I bring single-serve packets of Macadamia Nut Butter or a small bag of
dry-roasted macadamia nuts Electrolytes: This is non-negotiable. Travel dehydrates you. I pack multiple stick-packs of my
sugar-free Liquid I.V. electrolyte mix My Sweetener: I keep a few packets of
Whole Earth
Strategy 3: Navigating the Hotel Breakfast
The "Continental Breakfast" is a carbohydrate horror show. It is a sea of pastries, cereals, waffles, and juices. But if you look closely, there are usually safe harbors.
The Gold Standard: Hard-Boiled Eggs. Most hotels have a bowl of these sitting on ice. They are nature's perfect pre-packaged keto food
. I grab 3 or 4 of them. The "Scrambled" Trap: Be very careful with the hot buffet scrambled eggs. They are often made from liquid egg product (which can contain fillers) and are almost certainly cooked in cheap vegetable oil. If they look rubbery or watery, skip them.
The Meat: Bacon and sausage are high-risk. Hotel sausages are often loaded with fillers (wheat/crumbs). Bacon is safer, but often sugar-cured. If I eat it, I keep it minimal.
The Coffee Hack: I grab the little pats of butter (check that it's real butter, not margarine!) and melt them into my black coffee. It’s a makeshift "Bulletproof" coffee that keeps me satiated until I can find a real meal.
Strategy 4: The "First Stop" Rule
When I arrive at my destination, before I go to a restaurant or a meeting, I try to find a grocery store.
I treat my hotel room like a mini-apartment. I buy:
Two large bottles of sparkling water.
A block of cheddar cheese (which keeps fine without a fridge for a day or two if the room is cool).
A container of heavy cream (if I have a mini-fridge) for my morning coffee.
By stocking the room, I remove the desperation. I don't have to "raid the minibar" or order expensive room service because I have clean, safe snacks within arm's reach.
The Takeaway
Travel is chaotic. Your diet doesn't have to be.
By relying on fasting as my default state and carrying my own "insurance policy" of clean snacks, I remove the stress of food from travel entirely. I don't worry about what I can't eat; I just focus on getting to where I'm going.
"Have Keto, Will Travel" isn't just a slogan; it's about having the freedom to go anywhere without being tethered to a sugar drip.
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