March 4, 2025 • 26 mins
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Episode 112 - Jet Lag
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This episode digs into the core of travel wellness, focusing on maintaining healthy habits while on the go. We explore vital routines that can enhance both your health and joy during travel adventures.
• Importance of keeping healthy habits while traveling
• Hydration tips for busy schedules
• Smart eating strategies and their benefits
• The necessity of adequate rest for travelers
• Ways to stay active amidst travel
• Immune-boosting practices while on the road
• Quick tips for energy management during travel
• Invitation to share personal wellness tips with us
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Alexa and Rory
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hi, I'm Alexa.
Speaker 2 (00:01):
And I'm Rory, and together we are the Romies.
We are married.
Speaker 1 (00:06):
To each other.
Speaker 2 (00:08):
Right, we are a touring musical duo.
Speaker 1 (00:11):
And our music has taken us to all kinds of places
all around the world and keepsus always on the go.
Speaker 2 (00:16):
So we hope you enjoy our stories and adventures while
running around working to keepall your plates spinning.
Speaker 1 (00:22):
And we hope, to facilitate your busy lifestyle
and feed your inner travel bug.
Hello everyone, welcome back tothe Romy's podcast.
I'm Alexa.
Speaker 2 (00:34):
And that would make me Rory.
Speaker 1 (00:37):
You all have heard us say these things before that
we're going to be talking abouttoday.
We have sprinkled all of thisstuff across so many episodes,
but today we just wanted to putit all in one place and give you
these kind of bullet pointreminders.
Speaker 2 (00:50):
Yep, there are things we all know we need to do, but
it's important to keep remindingeach other.
Speaker 1 (00:56):
Because, y'all, we have to take healthy habits
wherever we travel, because ifwe're not healthy, then we don't
have the energy.
We don't have the energy, wedon't have the oomph, we don't
have what we need to be able todo life the way we want to do it
.
So we have to be healthy.
It's super important, andthat's why we love talking about
this and inspiring you guyswith this.
(01:17):
We want to inspire you to havea life filled with wellness.
So all of these healthy habitsthat we're going to share with
you today, they're just as mucha part of what you pack as your
clothes and your toiletries.
They are mental mindsets,habits, strategies that are
going to help keep you healthyon the go.
Speaker 2 (01:35):
Think about it like when you go out to eat, you
don't just throw away the dietyour own.
Like if you're on a well, ifyou're vegan, obviously boy,
everybody knows vegans don'tthrow that away.
But if you're on a special diet, then you don't just throw that
away every time you go to arestaurant, right.
So you don't just walk throughthe door and change everything,
so you don't leave your healthyhabits at the door right, just
(01:56):
because you're in a new place.
It's the same with travel.
Speaker 1 (01:58):
when you travel, Exactly these things have to be
on your person at all times,like your passport.
And look, we've had to learnhow to do this ourselves,
figuring out how to work healthyhabits into every single day,
no matter what the location,schedule or chaos happening
around us.
Speaker 2 (02:13):
Yeah, I mean it's kind of like brushing your teeth
.
But am I the only one who everymorning the same thing Gotta
brush your teeth, gotta washyour face.
I get so tired of it, but it'swhat I do because it's for my
good, like our healthy habits.
Speaker 1 (02:27):
Yeah, Brushing your teeth is technically a healthy
habit, right?
So like that isn't even one ofour things.
But yes, you should be brushingyour teeth.
It is even linked to hearthealth.
So, like brushing your teeth isimportant.
So gums are related to heartdisease, so you don't even think
about all that, right?
You just know you're going tobrush your teeth every day and
you know that you're just alwaysgoing to have a toothbrush in
(02:50):
your suitcase, like everybodydoes, right, unless you forget
it, but ideally you don't forgetit.
But you just know you're goingto brush your teeth whether
you're at home, in a hotel andeven on an airplane.
Speaker 2 (03:01):
It's just your norm.
Speaker 1 (03:02):
So that's our goal with these healthy habits we're
going to talk about today.
They should become your normal,just like brushing your teeth.
And trust us, travel is not anexcuse to suddenly eat processed
junk 24-7 and lay around allday.
Speaker 2 (03:15):
Yeah, I mean, unless your normal is like never
resting, and then probablylaying around might be exactly
what you need.
Speaker 1 (03:27):
True.
So, with that in mind, let'sget into some of our favorite
must-dos to help you stayhealthy, feel good and have
energy, no matter where ouradventures take us.
Speaker 2 (03:35):
So the first thing we're going to talk about is
hydration.
Hydration Not to be confusedwith hydrangeas Hydrangeas.
Speaker 1 (03:42):
Right, I always said hydrangeas, but it's kind of
spelled hydrangeas, hydraineright I always said hydrangeas,
but you know what it's kind ofspelled hydrangeas or something
if you're healthy, then you cango to a botanical garden and
enjoy the hydrangeas oh see,okay.
So you said just there okayokay, okay, well, so dehydration
person that I know all thethings yeah, flower power the
more I go to botanical gardens,the more I learn.
Speaker 2 (04:03):
Okay, go because you're a flower.
That's it.
Speaker 1 (04:05):
Flower child, flower child he's doing some kind of
for those of you on video there.
Speaker 2 (04:10):
Flower child okay, okay, I think so.
Dehydration it's one of thefastest ways to get to feeling
sluggish and run down whileyou're traveling, and it's so
easy to get dehydrated while youtravel.
You sit on a plane for eighthours.
You think I'm gonna drink a cupwater and sleep, and I'll drink
one cup of water over eighthours, like, and it's a little
tiny cup.
That's not normal.
Speaker 1 (04:26):
No, okay.
Speaker 2 (04:27):
Airline cabins, road trips, busy itineraries make it
easy to forget drinking water.
Speaker 1 (04:32):
Yes, yes.
So you always want to have yourrefillable water bottle and aim
for at least half your bodyweight in ounces per day.
Y'all, our brains are like 60to 80% water.
Our bodies are like 60% water.
So for our organs to function,for our brain to function, all
of those systems within our body, in order for them to just do
(04:55):
what they were made to do, youhave to drink water.
Speaker 2 (04:57):
And so you can't leave that at the door again, no
one thing we do is when we'reon planes, we take our water
bottle with us and it might beempty, right.
But while we're on planes, wetake our water bottle with us,
and it might be empty, right.
But while we're on the plane weask them hey, can I?
Can I get a water and fill mywater bottle, or can I get a
water and you pour it in yourwater bottle?
You keep asking for more waterand your water bottle stays full
and you drink out of your waterbottle.
You'd have to wait on themevery time.
Speaker 1 (05:20):
Right, so that's that we've talked about in a
previous episode with energy.
We're going to talk aboutenergy in just a little minute.
But water gives you energy, soanother reason to hydrate is for
that energy.
But when you have anelectrolyte packet that you can
add without artificialsweeteners to your water that's
not only going to boost yourhydration and your energy, but
(05:41):
it also makes the water not just, you know, bland.
If people say water is bland,you can always flavor it with
like electrolyte packets.
They have a lot of fun optionsout there E-boost we'll talk
about that in a minute.
Speaker 2 (05:53):
Yeah, I've got a great electrolyte pack
electrolyte what would you callit, Mix that I use.
Speaker 1 (05:59):
It's really great.
Speaker 2 (06:00):
You use a powder, a packet, yeah, and so the guys
who've been working in our housefor the last few years.
Really great.
You use a powder, a packet,yeah.
And so the guys who've beenworking in our house for the
last few years, when I give themsome of that and that's what
they drink, it's amazing, theenergy just keeps going it's
really funny.
Myself, I've noticed too thatif you drink that it really
keeps you up instead of comingdown.
So that's really importanthydrating, but also having the
right.
Speaker 1 (06:17):
Electrolytes in your body, electrolytes, all of those
things really boost you.
Speaker 2 (06:20):
So so, hey, let's talk about now smart eating.
Okay, on the go on the go.
Speaker 1 (06:25):
So eating well while you're traveling.
Everyone says it can be tricky,and it can, because you're not
cooking at home.
You don't know what all is inyour food usually right, but
it's one of the best ways tomaintain energy and feel
sluggish is if you're eatingwell yeah, one of the first
things pops in my mind is thislast week we had guys.
Speaker 2 (06:43):
Well, still have guys painting the exterior of our
house.
So I was doing a lot of work,trying to prep for them even
after they got here, trying tostay only like three or four
steps behind them, and so forguys to be ahead of them, right?
Speaker 1 (06:53):
yeah?
Speaker 2 (06:53):
but what I realized is like eating protein rich
meals.
So I had steak, like two mealsin a row or something grass-fed
oh grass-fed beef.
I'll wag you even one night fora special occasion gotta be
good quality meat okay and uh.
So protein will help you feelmore full, but it also keeps you
energized longer, like yourenergy steady.
Speaker 1 (07:14):
So protein is important protein rich meals now
, if you're on the vegan veggieside, that I am on and everybody
can eat these.
Speaker 2 (07:23):
Wadu may not be your way.
Speaker 1 (07:24):
Right, but nuts protein bars those provide
protein and even like sometimesI will often take just some
protein powder that I can throwin a water and then like it's
yummy and it's chocolate andit's protein.
So things like that are goodfor on the go.
Other snacks that also give youthe carbs and the fats that you
need as well, like dried fruit,trail mix, things like that
(07:46):
those are easy to grab.
We love pointing out brandsthat have those grab and go
goods.
We'll be pointing out more ofthose this year.
Just keep listening so we canprovide you more brands to pay
attention to.
Speaker 2 (07:58):
It's important.
I think the next thing we'llsay is to balance your plate.
That's the next thing I'm goingto say, whether you like it or
not.
Speaker 1 (08:03):
I like it.
I think that is a good idea.
Speaker 2 (08:05):
Don't just eat a whole plate full of steak.
Right, you got to have yourbaked cake and salad with it, of
course.
Yeah, you got to balance yourplate protein, healthy fats,
fiber, to avoid sugar crashes.
Speaker 1 (08:17):
Yes, eat the rainbow.
Now, eat the rainbow.
You got to eat all your colors,no, If you eat the rainbow,
that's Skittles.
Speaker 2 (08:25):
Everybody knows that.
Speaker 1 (08:26):
Eat the rainbow, eat your purple cabbage and your
purple carrots and your yellowcarrots and your orange carrots
and your purple cauliflower.
Speaker 2 (08:35):
Or just fill your plate with Skittles apparently.
Speaker 1 (08:37):
Blueberries and raspberries and all these
delicious whole foods, and whatis great is an apple, banana,
orange right.
Those are just usually thego-to fruits, but one of the
reasons is because they aregreat for on the go, just
grabbing something that you cantake with you that is a whole
food.
Nuts are a whole food and theyhave so much nutritional impact
(08:59):
that they are amazing.
So take those whole foods withyou.
Speaking of whole foods, that'sone of the places.
Because they are a nationwidechain, they are one of the
places that we are able to findwhen we're traveling in the
States.
We will often go there insteadof a fast food restaurant and we
will get something that weeither prepare at our hotel or
that we can just eat on the go,but we know it's a better for
(09:19):
you version of something or it'sjust going to be an actual
whole food.
Speaker 2 (09:22):
Yeah, that's really great.
That's a good tip when you'retraveling Stop at a grocery
store like a healthy grocerystore.
Speaker 1 (09:26):
Yeah, you don't have to go to McDonald's.
Speaker 2 (09:28):
They'll often have food to prepare.
They'll make you a goodsandwich or a salad and stuff
like that, right.
So that's a smart move insteadof just going yeah to a
McDonald's or something likethat.
Speaker 1 (09:35):
And when McDonald's is the only salads.
I don't even think they havesalads anymore.
But you choose the better foryou version of what's on their
menu.
When we go to Chick-fil-A, Iget the salad you know, so you
you pick the better for youoptions within those menus when
you go.
Speaker 2 (09:52):
Yeah, important with your meals is to get good rest,
so sleep and jet lag tips right.
Yes, good sleep for stayinghealthy in general in life.
You got to get good sleep,you'll live.
You'll feel better, have abetter attitude, more positive.
Speaker 1 (10:06):
but we all know you keep your eating in check as
well, when you get, because allof sleep affects all of those
hormones that affect your.
Speaker 2 (10:12):
Yeah, that's right.
Um fullness, and that's right.
We all know travel can totallythrow off your rhythm.
One two, three, four, one two,three, one, two, one, three.
Totally throw off your rhythm.
I'm just saying.
Speaker 1 (10:25):
That's good.
That must have been hard foryou, since you're a musician, to
be able to not count in rhythm.
Speaker 2 (10:31):
That was impressive, yeah no, I do that a lot.
Speaker 1 (10:34):
Okay, well, so you need to adjust your sleep
schedule a few days before yourtrip if you're crossing time
zones, so you can start makinglittle 15-minute increments on
the front or back end.
You were laughing at me becauseI didn't say increments and it
came out funny, but that's whatI meant when.
I said increments.
Yeah, but I do know that it'sincrements, so you can adjust
(10:58):
your sleep schedule that way.
Also, I want to encourage youto try to be in control of your
travel schedule.
When you're in control of whenyou're the one making the plans
and like with when Rory and Itravel, it's just he and I, so
we have a little bit.
Speaker 2 (11:14):
So she's in control.
That's what she's saying.
Speaker 1 (11:17):
Because that's what women do.
Speaker 2 (11:20):
We get to control.
You like to be in control?
Speaker 1 (11:22):
No, but like we can make our schedules right, we
like yes, we have a concert thatwe have to be there for a
certain time.
We have soundcheck, we have tobe there at a certain time.
We have this drive takes acertain amount of time.
So, like, when you're makingplans, plan so that book a
flight where you're actuallygoing to get sleep, make a road
trip plan where you're actuallygoing to get sleep.
Speaker 2 (11:41):
You don't have to do the overnight red eye.
Speaker 1 (11:43):
You know, make a plan where you're going to stop at a
grocery store instead of aMcDonald's, like.
These are things that you have,like, the power to make a
decision about in most cases.
Speaker 2 (12:03):
I mean sometimes if you're a group or you're on a
tour.
You're not as much on thatthing.
Speaker 1 (12:06):
But even with a tour they're going to try to give you
enough sleep.
Speaker 2 (12:08):
Yeah, everybody knows that they say stay off your to
two hours before bed.
Don't look at your device anylonger.
Wow, yeah.
Speaker 1 (12:30):
Don't have it in your room.
If you can and I even recentlyheard too you could even
consider turning off your wifiat night, because even some of
those little rays that are goingthrough could be disruptive.
And you could just play aroundwith that at home, and that's
interesting.
Speaker 2 (12:43):
I wonder if there's ever been any studies done about
that.
It would be really, honestly,it'd be interesting to see,
because it sounds like a bunchof hocus pocus right.
Speaker 1 (12:50):
Yeah, I mean it might be, but it'd be cool to have.
It'd be interesting to havestudies.
Yeah.
Speaker 2 (12:54):
Studies done, kind of like if your phone's close to
your head, you're going to get abrain.
I'd like to see that.
Speaker 1 (12:59):
I think they have been, because otherwise I might
have my phone against my head,right?
Speaker 2 (13:04):
I'm just saying Right , yeah, and you might also like
we take.
We would well.
Our habit for a long time wastaking melatonin gummies when
we'd go to bed.
So it's not only melatonin, butit's a habit.
You do the same things beforeyou go to bed.
It signals to your body hey,it's Get tired.
It starts naturally releasingmelatonin so you can go to sleep
.
Magnesium also is really good.
(13:24):
I bought some magnesium.
Of course you got to be careful,because magnesium will give you
the runs.
Magnesium can affect yourdigestive system.
Let's say so.
That's important.
So it's important that yourmagnesium levels are good.
Speaker 1 (13:41):
Yes.
Speaker 2 (13:41):
Just be careful with how much you take initially.
Speaker 1 (13:44):
Yes, and, rory, you mentioned melatonin.
We naturally produce melatoninin our bodies, so that is so in
sync with the circadian rhythms,and the circadian rhythms are
in sync with the sun rising andsetting right.
And so you want to, when youget up, look out the window.
We've talked about this in ourjet lag episode, but looking at
(14:04):
light first thing in the morningis very, very helpful with your
melatonin storage.
And so, again, when you havethese routines that you
implement at home, right, thenthose are your routines.
You just take them with you.
You pack those routines in yoursuitcase with you, right?
(14:25):
Your metaphorical?
suitcase that comes with you onthe road, and so, as much as you
can keep those habits, thenyou're again.
I love what you said, that,rory, you're signaling your body
that it's time to wind down,it's time to sleep, and your
body will adjust to that.
Speaker 2 (14:41):
Yeah, we actually did a whole episode about jet lag.
Speaker 1 (14:43):
Yes, well, yes, and that is your complete guide to
reducing and dealing with theeffects of jet lag, episode 112.
So we'll include a link to thatepisode in the show notes.
One little last thing, a couplelast things about sleep,
because this is something wereally need in our lives.
Speaker 2 (14:59):
Like more of.
Speaker 1 (15:00):
When you do take naps , try to keep them at 20 minutes
.
Those are minutes.
That's what everybody says islike the good nap is just a
20-minute nap and then get upand continue your day.
Speaker 2 (15:10):
We were in Romania several years ago and I was just
.
I could hardly function.
It was early afternoon and Iwas going to lay down for a
little nap and it was.
I forget how long the nap was,because I did not wake up and I
felt like poop.
When I had to, we had to get up, we had to go meet a film crew,
we had to have dinner and blah,blah, blah, all this sort of
(15:31):
stuff, and it was miserable.
I couldn't have stayed up muchlonger if I hadn't taken a nap
because I was falling asleeplike not willingly, unwillingly
falling asleep, right.
But it would have been good ifsomebody had gone bark, bark,
bark and awakened me after 20minutes or so, because it was
miserable, having slept like Idid.
Speaker 1 (15:50):
And I think a lot of us have those types of stories
where you've learned that, yeah,20 minute nap, that's where it
needs to cap off.
Essential oils is another funlittle tool that can help with
sleep and so-.
Speaker 2 (16:02):
You think they're essential.
Speaker 1 (16:03):
Yes, and so I often take some with me.
They're an optional essential,but frankincense can assist when
you feel tired and fatigued,and lavender is great.
I just kind of can dab it on mypillow.
Speaker 2 (16:13):
Yeah, we put it on pillows and stuff.
Speaker 1 (16:14):
But what I love traveling with lavender is
because sometimes it can doubleas a body fragrance without
being like that perfumey smellthat's so nasty, but like an
essential oil is kind of justlike a pure fragrance that
doesn't annoy the people aroundyou.
And so, and, or if you're in anairplane or you walk into a
hotel room and there are funkysmells, you can take out your
(16:35):
essential oil and that helps theworld too.
So there's multiple goodnesswith that.
Speaker 2 (16:41):
Why did he have chili dinner before he got on an
international flight?
Speaker 1 (16:46):
well, he just guy in front of you, yeah, so that's
good to just have that by yournose.
That helps the flight.
Okay, uh staying active.
Speaker 2 (16:55):
I used to be a lot better at this than I am now.
The other day we were at ahotel and she's like, oh good,
the gym is open.
Speaker 1 (17:01):
Yeah, 24 hours.
I was like oh, that's great.
Speaker 2 (17:03):
I'm going to bed.
So you know, staying activehelps.
I'm just saying.
Speaker 1 (17:08):
Even in the airport, even in the hotel.
Airports are great because it'slike mall walking right, it's
an indoor place, there's lots ofspace to walk and walk, and
walk.
When you have a layover or youare just stuck in an airport for
a while, perfect time to take awalk.
Moving your body is going tohelp with circulation, it's
going to reduce stiffness fromlong flights and it's going to
keep your energy up.
So you want to walk instead ofUbering.
(17:29):
When possible, you want tostretch and move around during
layovers, like we just said, butalso like, make sure during a
long flight that you're gettingup, you're walking, you're
stretching your body.
Speaker 2 (17:39):
That kind of thing.
Yeah, that is important.
Speaker 1 (17:41):
Yes, In a hotel room you can do quick hotel room
workouts within the room If theydon't have a fitness center or
something like that.
Speaker 2 (17:48):
Unless your husband's trying to sleep and then maybe,
you know, find a time when he'sawake.
Well then, we leave.
Or very quiet routines.
Speaker 1 (17:55):
So you have to do like squats, pushups, you know
things like that Just bodyweight exercises, because he
doesn't like it when I'm justlike jogging in the hotel room,
do you hear.
Well, the people below usprobably don't like it if we're
multi-stories, oh, they're fine.
Speaker 2 (18:12):
They don't hear that.
They've never complained to usOkay.
Speaker 1 (18:16):
And then another thing is like, even when you're
traveling, like you have adestination.
If you're on a vacation orsomething, choose a walking tour
instead of a bus tour.
Speaker 2 (18:24):
Yeah, a really practical tip that I've found is
lying down in bed, because youwork your abs when you lay back.
So you know, that's my thingyou might consider that as an
exercise.
Speaker 1 (18:35):
So, rory, maybe number four needs to be kind of
what you need to work on themost, because you seem to not
have the best attitude about it.
Speaker 2 (18:43):
Oh no, you said to you know take our normal on the
road with us and don't leave itat the door.
Speaker 1 (18:48):
No, I said we got to take healthy habits.
We were talking about.
These are healthy habits thatyou take.
All right, rory, but I thinkwhat we need now I think we're
just going to move on and sharesome little travel hacks that
help boost your immunity.
Probably best to move on andshare some little travel hacks
that help boost your immunity.
Speaker 2 (19:03):
Probably best to move on.
Speaker 1 (19:04):
Yeah, yeah.
So let's boost our immunity.
Speaker 2 (19:07):
Okay, vitamin C.
I am a big fan of vitamin C.
Just this week I was fighting,and I'm still fighting, a little
bit this junk.
Speaker 1 (19:14):
I can hear a little bit of that in there, yep.
Speaker 2 (19:16):
But I have this great vitamin C crystal stuff that I
use.
I mix it into water.
It is so effective.
This specific type vitamin C inthe crystal farm form has been
really great and effective.
So for me, when I travel thislast year we were in Switzerland
I wasn't feeling great.
I'd taken some of my powderwith me, my vitamin C crystals.
I took those bad boys day andnight.
Speaker 1 (19:37):
You've heard us talk about Emergen-C, which now has a
no sugar option.
We talked about that in episode230, and we're going to include
that in the show notes.
But that is a great portableway to take your vitamin C, and
they also have packets that areimmunity focused as well, so
they have the C, but some othergoodies like zinc Elderberry is
(19:58):
another great immune booster.
So having zinc and elderberryand C included in your
supplements is a great thing,because see travel exposes you
to new environments, new germs,and so that's why your bodies
are not used to these things.
You're, in theory, changing yoursleep or you're eating right,
and so you have to boost yourbody with the nutrients that it
(20:20):
needs Learning that for me, thatwhen I supported my body with
supplements, I stopped gettingsinus infections.
I was able to stay healthier onthe road because I was having a
lot of sinus issues while wewere traveling intense traveling
, touring on the road.
And when I learned aboutsupplements the lady shared with
me, I was like, oh my goodness,thank you, Life changing.
(20:40):
I really now believe in thembecause they've they've proved
very helpful.
Even when you eat well.
It's good to have that addedsupport.
It's also important to washyour hands often and you can
take hand hand sanitizer withyou or sanitary uh sanitization
wipes, and so when soap isn'tavailable you can use those what
(21:02):
would you call it?
Speaker 2 (21:03):
Well, hand sanitizer yeah, they have the alcohol
wipes, these hand sanitizer wipekind of things.
Speaker 1 (21:08):
Yeah, yeah, so those are good.
Speaker 2 (21:09):
Yep, stay hydrated again, that's a good thing.
Get enough sleep.
Well, your immune system reallycrashes when you don't get
enough sleep, right?
So when you're in good sleep.
Speaker 1 (21:17):
Right.
So when you're doing ourprevious steps, you've helped
this step Right.
They all work together Right.
Another thing that we've talkedabout briefly in a previous
episode is eBoost and, if youuse promo code, theromies, all
in caps.
Speaker 2 (21:32):
THEROMIES.
Speaker 1 (21:34):
All one word in all caps.
You get a fun little discountat eBoostcom.
We'll put that in the shownotes as well.
And then doTERRA's On Guard isa good essential oil that is
germ fighting.
And then I have created animmunity tea that's seasonally
available on my site.
Speaker 2 (21:53):
On what is that site?
Speaker 1 (21:54):
Vigabondteascom.
Speaker 2 (21:56):
Vigabond, not to be confused with James Bond, but it
is the same bond.
It's like vegan and vagabondmixed together V-E-G-A bond
T-E-A-S Vigabond TeaseVigabondteasecom.
Speaker 1 (22:09):
Okay, so that'll be in the show notes, because you
know, you know you go there, allright.
And then our number six healthytip is we're going to give you
some hacks for quick energy Go.
Speaker 2 (22:20):
All right, Go outside , Fresh air, sunlight.
We've all had that thing.
Where we're working inside, youget tired your head's, like it
happened to me this week.
I was sitting in my computerwriting and I was just dozing,
so I got up and I went outsideand it helped a ton going
outside, walking around doing alittle something and coming back
.
So fresh air, sunlight, ithelps your body clock go.
(22:41):
Oh, it's time to be awake, notsleep.
Speaker 1 (22:43):
Right, good thing.
And even when you're doingeverything right, the travel
days can still be exhausting,absolutely.
So another thing you can do issip on herbal tea, because you
know I'm going to promote tea.
Peppermint and ginger are goodenergy herbs to have in your tea
, and then essential oils canalso help with this too.
Rosemary and citrus help wakeup those senses.
Speaker 2 (23:02):
A lot of people like to listen to upbeat music when
they're working.
For me as a writer, fromlistening to a lot of music it
sort of distracts me.
But you might have work whereyou're doing stuff that you're
not having to use your brain theway that I do as a creative.
So upbeat music might help keepyou energized and shift your
energy.
Speaker 1 (23:19):
I have found that when I go to Spotify they have
all of these playlists right,and so I use like a house beat
instrumental and it gives kindof a pulsing energetic right.
Yeah, right, that's underneathit but it's instrumental and so
it helps me kind of focus onwhat I'm actually doing, but it
(23:40):
gives that underlying current.
Speaker 2 (23:42):
So it's instrumental in giving your energy a boost.
Speaker 1 (23:46):
Yep.
Another thing you could try isto massage some pressure points
like your temples or yourearlobes.
That can help wake up yournervous system.
Speaker 2 (23:54):
Okay, don't know that .
I've tried that.
Speaker 1 (23:56):
But next, another tip , rory is your favorite Move
your booty.
This is Rory's favoriteFavorite.
Maybe do some jumping jacks orsquats or stretching exercises
or your physical therapyexercises, oh yeah.
Speaker 2 (24:10):
Well, I haven't been very good about that, right?
So there you go, yep.
Speaker 1 (24:13):
All of that boosts your circulation and can just
help shake off that sluggishness.
Speaker 2 (24:19):
Slake off that sluggishness.
Speaker 1 (24:21):
Yes, yes, all it's about small, consistent habits
and you can practice them athome so that they're easy to
take with you on the go, andthat's going to help you feel
your best and be able to do allof the things that you want to
do in your life.
That's why this is important.
Speaker 2 (24:41):
And we are well-traveled, but we are not
the perfect well-traveled people.
So you may have some tips foryour go-to wellness travel, tips
that we'd love for you to sharewith us.
We'd love not to learn from you.
Speaker 1 (24:53):
Yeah, share them with us on.
Speaker 2 (24:55):
Instagram at the Romies, At the Romies.
Speaker 1 (25:00):
T-H-E-R-O-A-M-I-E-S.
That's right, so we'll beposting about this episode so
you can share your commentsunder there.
Speaker 2 (25:07):
That would be awesome , and be sure to tune in next
episode, because we're going tobe sharing our must-have travel
wellness kit, so everything weactually pack that we use to
stay healthy on the road.
So until next time, keep onroaming, oh yeah.
Speaker 1 (25:23):
We hope we've inspired you this episode, so
join us next time.
Please subscribe to rate andshare our podcast with your
friends or you know whomever?
And please like and follow uson Instagram, youtube and
Facebook.
Speaker 2 (25:34):
We are also on X and on all social platforms.
We are at TheRomies, that'sT-H-E-R-O-A-M-I-E-S, and our
main hub is our websiteno-transcript.
Hi, I'm Alexa.
Speaker 2 (00:01):
And I'm Rory, and together we are the Romies.
We are married.
Speaker 1 (00:06):
To each other.
Speaker 2 (00:08):
Right, we are a touring musical duo.
Speaker 1 (00:11):
And our music has taken us to all kinds of places
all around the world and keepsus always on the go.
Speaker 2 (00:16):
So we hope you enjoy our stories and adventures while
running around working to keepall your plates spinning.
Speaker 1 (00:22):
And we hope, to facilitate your busy lifestyle
and feed your inner travel bug.
Hello everyone, welcome back tothe Romy's podcast.
I'm Alexa.
Speaker 2 (00:34):
And that would make me Rory.
Speaker 1 (00:37):
You all have heard us say these things before that
we're going to be talking abouttoday.
We have sprinkled all of thisstuff across so many episodes,
but today we just wanted to putit all in one place and give you
these kind of bullet pointreminders.
Speaker 2 (00:50):
Yep, there are things we all know we need to do, but
it's important to keep remindingeach other.
Speaker 1 (00:56):
Because, y'all, we have to take healthy habits
wherever we travel, because ifwe're not healthy, then we don't
have the energy.
We don't have the energy, wedon't have the oomph, we don't
have what we need to be able todo life the way we want to do it
.
So we have to be healthy.
It's super important, andthat's why we love talking about
this and inspiring you guyswith this.
(01:17):
We want to inspire you to havea life filled with wellness.
So all of these healthy habitsthat we're going to share with
you today, they're just as mucha part of what you pack as your
clothes and your toiletries.
They are mental mindsets,habits, strategies that are
going to help keep you healthyon the go.
Speaker 2 (01:35):
Think about it like when you go out to eat, you
don't just throw away the dietyour own.
Like if you're on a well, ifyou're vegan, obviously boy,
everybody knows vegans don'tthrow that away.
But if you're on a special diet, then you don't just throw that
away every time you go to arestaurant, right.
So you don't just walk throughthe door and change everything,
so you don't leave your healthyhabits at the door right, just
(01:56):
because you're in a new place.
It's the same with travel.
Speaker 1 (01:58):
when you travel, Exactly these things have to be
on your person at all times,like your passport.
And look, we've had to learnhow to do this ourselves,
figuring out how to work healthyhabits into every single day,
no matter what the location,schedule or chaos happening
around us.
Speaker 2 (02:13):
Yeah, I mean it's kind of like brushing your teeth
.
But am I the only one who everymorning the same thing Gotta
brush your teeth, gotta washyour face.
I get so tired of it, but it'swhat I do because it's for my
good, like our healthy habits.
Speaker 1 (02:27):
Yeah, Brushing your teeth is technically a healthy
habit, right?
So like that isn't even one ofour things.
But yes, you should be brushingyour teeth.
It is even linked to hearthealth.
So, like brushing your teeth isimportant.
So gums are related to heartdisease, so you don't even think
about all that, right?
You just know you're going tobrush your teeth every day and
you know that you're just alwaysgoing to have a toothbrush in
(02:50):
your suitcase, like everybodydoes, right, unless you forget
it, but ideally you don't forgetit.
But you just know you're goingto brush your teeth whether
you're at home, in a hotel andeven on an airplane.
Speaker 2 (03:01):
It's just your norm.
Speaker 1 (03:02):
So that's our goal with these healthy habits we're
going to talk about today.
They should become your normal,just like brushing your teeth.
And trust us, travel is not anexcuse to suddenly eat processed
junk 24-7 and lay around allday.
Speaker 2 (03:15):
Yeah, I mean, unless your normal is like never
resting, and then probablylaying around might be exactly
what you need.
Speaker 1 (03:27):
True.
So, with that in mind, let'sget into some of our favorite
must-dos to help you stayhealthy, feel good and have
energy, no matter where ouradventures take us.
Speaker 2 (03:35):
So the first thing we're going to talk about is
hydration.
Hydration Not to be confusedwith hydrangeas Hydrangeas.
Speaker 1 (03:42):
Right, I always said hydrangeas, but it's kind of
spelled hydrangeas, hydraineright I always said hydrangeas,
but you know what it's kind ofspelled hydrangeas or something
if you're healthy, then you cango to a botanical garden and
enjoy the hydrangeas oh see,okay.
So you said just there okayokay, okay, well, so dehydration
person that I know all thethings yeah, flower power the
more I go to botanical gardens,the more I learn.
Speaker 2 (04:03):
Okay, go because you're a flower.
That's it.
Speaker 1 (04:05):
Flower child, flower child he's doing some kind of
for those of you on video there.
Speaker 2 (04:10):
Flower child okay, okay, I think so.
Dehydration it's one of thefastest ways to get to feeling
sluggish and run down whileyou're traveling, and it's so
easy to get dehydrated while youtravel.
You sit on a plane for eighthours.
You think I'm gonna drink a cupwater and sleep, and I'll drink
one cup of water over eighthours, like, and it's a little
tiny cup.
That's not normal.
Speaker 1 (04:26):
No, okay.
Speaker 2 (04:27):
Airline cabins, road trips, busy itineraries make it
easy to forget drinking water.
Speaker 1 (04:32):
Yes, yes.
So you always want to have yourrefillable water bottle and aim
for at least half your bodyweight in ounces per day.
Y'all, our brains are like 60to 80% water.
Our bodies are like 60% water.
So for our organs to function,for our brain to function, all
of those systems within our body, in order for them to just do
(04:55):
what they were made to do, youhave to drink water.
Speaker 2 (04:57):
And so you can't leave that at the door again, no
one thing we do is when we'reon planes, we take our water
bottle with us and it might beempty, right.
But while we're on planes, wetake our water bottle with us,
and it might be empty, right.
But while we're on the plane weask them hey, can I?
Can I get a water and fill mywater bottle, or can I get a
water and you pour it in yourwater bottle?
You keep asking for more waterand your water bottle stays full
and you drink out of your waterbottle.
You'd have to wait on themevery time.
Speaker 1 (05:20):
Right, so that's that we've talked about in a
previous episode with energy.
We're going to talk aboutenergy in just a little minute.
But water gives you energy, soanother reason to hydrate is for
that energy.
But when you have anelectrolyte packet that you can
add without artificialsweeteners to your water that's
not only going to boost yourhydration and your energy, but
(05:41):
it also makes the water not just, you know, bland.
If people say water is bland,you can always flavor it with
like electrolyte packets.
They have a lot of fun optionsout there E-boost we'll talk
about that in a minute.
Speaker 2 (05:53):
Yeah, I've got a great electrolyte pack
electrolyte what would you callit, Mix that I use.
Speaker 1 (05:59):
It's really great.
Speaker 2 (06:00):
You use a powder, a packet, yeah, and so the guys
who've been working in our housefor the last few years.
Really great.
You use a powder, a packet,yeah.
And so the guys who've beenworking in our house for the
last few years, when I give themsome of that and that's what
they drink, it's amazing, theenergy just keeps going it's
really funny.
Myself, I've noticed too thatif you drink that it really
keeps you up instead of comingdown.
So that's really importanthydrating, but also having the
right.
Speaker 1 (06:17):
Electrolytes in your body, electrolytes, all of those
things really boost you.
Speaker 2 (06:20):
So so, hey, let's talk about now smart eating.
Okay, on the go on the go.
Speaker 1 (06:25):
So eating well while you're traveling.
Everyone says it can be tricky,and it can, because you're not
cooking at home.
You don't know what all is inyour food usually right, but
it's one of the best ways tomaintain energy and feel
sluggish is if you're eatingwell yeah, one of the first
things pops in my mind is thislast week we had guys.
Speaker 2 (06:43):
Well, still have guys painting the exterior of our
house.
So I was doing a lot of work,trying to prep for them even
after they got here, trying tostay only like three or four
steps behind them, and so forguys to be ahead of them, right?
Speaker 1 (06:53):
yeah?
Speaker 2 (06:53):
but what I realized is like eating protein rich
meals.
So I had steak, like two mealsin a row or something grass-fed
oh grass-fed beef.
I'll wag you even one night fora special occasion gotta be
good quality meat okay and uh.
So protein will help you feelmore full, but it also keeps you
energized longer, like yourenergy steady.
Speaker 1 (07:14):
So protein is important protein rich meals now
, if you're on the vegan veggieside, that I am on and everybody
can eat these.
Speaker 2 (07:23):
Wadu may not be your way.
Speaker 1 (07:24):
Right, but nuts protein bars those provide
protein and even like sometimesI will often take just some
protein powder that I can throwin a water and then like it's
yummy and it's chocolate andit's protein.
So things like that are goodfor on the go.
Other snacks that also give youthe carbs and the fats that you
need as well, like dried fruit,trail mix, things like that
(07:46):
those are easy to grab.
We love pointing out brandsthat have those grab and go
goods.
We'll be pointing out more ofthose this year.
Just keep listening so we canprovide you more brands to pay
attention to.
Speaker 2 (07:58):
It's important.
I think the next thing we'llsay is to balance your plate.
That's the next thing I'm goingto say, whether you like it or
not.
Speaker 1 (08:03):
I like it.
I think that is a good idea.
Speaker 2 (08:05):
Don't just eat a whole plate full of steak.
Right, you got to have yourbaked cake and salad with it, of
course.
Yeah, you got to balance yourplate protein, healthy fats,
fiber, to avoid sugar crashes.
Speaker 1 (08:17):
Yes, eat the rainbow.
Now, eat the rainbow.
You got to eat all your colors,no, If you eat the rainbow,
that's Skittles.
Speaker 2 (08:25):
Everybody knows that.
Speaker 1 (08:26):
Eat the rainbow, eat your purple cabbage and your
purple carrots and your yellowcarrots and your orange carrots
and your purple cauliflower.
Speaker 2 (08:35):
Or just fill your plate with Skittles apparently.
Speaker 1 (08:37):
Blueberries and raspberries and all these
delicious whole foods, and whatis great is an apple, banana,
orange right.
Those are just usually thego-to fruits, but one of the
reasons is because they aregreat for on the go, just
grabbing something that you cantake with you that is a whole
food.
Nuts are a whole food and theyhave so much nutritional impact
(08:59):
that they are amazing.
So take those whole foods withyou.
Speaking of whole foods, that'sone of the places.
Because they are a nationwidechain, they are one of the
places that we are able to findwhen we're traveling in the
States.
We will often go there insteadof a fast food restaurant and we
will get something that weeither prepare at our hotel or
that we can just eat on the go,but we know it's a better for
(09:19):
you version of something or it'sjust going to be an actual
whole food.
Speaker 2 (09:22):
Yeah, that's really great.
That's a good tip when you'retraveling Stop at a grocery
store like a healthy grocerystore.
Speaker 1 (09:26):
Yeah, you don't have to go to McDonald's.
Speaker 2 (09:28):
They'll often have food to prepare.
They'll make you a goodsandwich or a salad and stuff
like that, right.
So that's a smart move insteadof just going yeah to a
McDonald's or something likethat.
Speaker 1 (09:35):
And when McDonald's is the only salads.
I don't even think they havesalads anymore.
But you choose the better foryou version of what's on their
menu.
When we go to Chick-fil-A, Iget the salad you know, so you
you pick the better for youoptions within those menus when
you go.
Speaker 2 (09:52):
Yeah, important with your meals is to get good rest,
so sleep and jet lag tips right.
Yes, good sleep for stayinghealthy in general in life.
You got to get good sleep,you'll live.
You'll feel better, have abetter attitude, more positive.
Speaker 1 (10:06):
but we all know you keep your eating in check as
well, when you get, because allof sleep affects all of those
hormones that affect your.
Speaker 2 (10:12):
Yeah, that's right.
Um fullness, and that's right.
We all know travel can totallythrow off your rhythm.
One two, three, four, one two,three, one, two, one, three.
Totally throw off your rhythm.
I'm just saying.
Speaker 1 (10:25):
That's good.
That must have been hard foryou, since you're a musician, to
be able to not count in rhythm.
Speaker 2 (10:31):
That was impressive, yeah no, I do that a lot.
Speaker 1 (10:34):
Okay, well, so you need to adjust your sleep
schedule a few days before yourtrip if you're crossing time
zones, so you can start makinglittle 15-minute increments on
the front or back end.
You were laughing at me becauseI didn't say increments and it
came out funny, but that's whatI meant when.
I said increments.
Yeah, but I do know that it'sincrements, so you can adjust
(10:58):
your sleep schedule that way.
Also, I want to encourage youto try to be in control of your
travel schedule.
When you're in control of whenyou're the one making the plans
and like with when Rory and Itravel, it's just he and I, so
we have a little bit.
Speaker 2 (11:14):
So she's in control.
That's what she's saying.
Speaker 1 (11:17):
Because that's what women do.
Speaker 2 (11:20):
We get to control.
You like to be in control?
Speaker 1 (11:22):
No, but like we can make our schedules right, we
like yes, we have a concert thatwe have to be there for a
certain time.
We have soundcheck, we have tobe there at a certain time.
We have this drive takes acertain amount of time.
So, like, when you're makingplans, plan so that book a
flight where you're actuallygoing to get sleep, make a road
trip plan where you're actuallygoing to get sleep.
Speaker 2 (11:41):
You don't have to do the overnight red eye.
Speaker 1 (11:43):
You know, make a plan where you're going to stop at a
grocery store instead of aMcDonald's, like.
These are things that you have,like, the power to make a
decision about in most cases.
Speaker 2 (12:03):
I mean sometimes if you're a group or you're on a
tour.
You're not as much on thatthing.
Speaker 1 (12:06):
But even with a tour they're going to try to give you
enough sleep.
Speaker 2 (12:08):
Yeah, everybody knows that they say stay off your to
two hours before bed.
Don't look at your device anylonger.
Wow, yeah.
Speaker 1 (12:30):
Don't have it in your room.
If you can and I even recentlyheard too you could even
consider turning off your wifiat night, because even some of
those little rays that are goingthrough could be disruptive.
And you could just play aroundwith that at home, and that's
interesting.
Speaker 2 (12:43):
I wonder if there's ever been any studies done about
that.
It would be really, honestly,it'd be interesting to see,
because it sounds like a bunchof hocus pocus right.
Speaker 1 (12:50):
Yeah, I mean it might be, but it'd be cool to have.
It'd be interesting to havestudies.
Yeah.
Speaker 2 (12:54):
Studies done, kind of like if your phone's close to
your head, you're going to get abrain.
I'd like to see that.
Speaker 1 (12:59):
I think they have been, because otherwise I might
have my phone against my head,right?
Speaker 2 (13:04):
I'm just saying Right , yeah, and you might also like
we take.
We would well.
Our habit for a long time wastaking melatonin gummies when
we'd go to bed.
So it's not only melatonin, butit's a habit.
You do the same things beforeyou go to bed.
It signals to your body hey,it's Get tired.
It starts naturally releasingmelatonin so you can go to sleep
.
Magnesium also is really good.
(13:24):
I bought some magnesium.
Of course you got to be careful,because magnesium will give you
the runs.
Magnesium can affect yourdigestive system.
Let's say so.
That's important.
So it's important that yourmagnesium levels are good.
Speaker 1 (13:41):
Yes.
Speaker 2 (13:41):
Just be careful with how much you take initially.
Speaker 1 (13:44):
Yes, and, rory, you mentioned melatonin.
We naturally produce melatoninin our bodies, so that is so in
sync with the circadian rhythms,and the circadian rhythms are
in sync with the sun rising andsetting right.
And so you want to, when youget up, look out the window.
We've talked about this in ourjet lag episode, but looking at
(14:04):
light first thing in the morningis very, very helpful with your
melatonin storage.
And so, again, when you havethese routines that you
implement at home, right, thenthose are your routines.
You just take them with you.
You pack those routines in yoursuitcase with you, right?
(14:25):
Your metaphorical?
suitcase that comes with you onthe road, and so, as much as you
can keep those habits, thenyou're again.
I love what you said, that,rory, you're signaling your body
that it's time to wind down,it's time to sleep, and your
body will adjust to that.
Speaker 2 (14:41):
Yeah, we actually did a whole episode about jet lag.
Speaker 1 (14:43):
Yes, well, yes, and that is your complete guide to
reducing and dealing with theeffects of jet lag, episode 112.
So we'll include a link to thatepisode in the show notes.
One little last thing, a couplelast things about sleep,
because this is something wereally need in our lives.
Speaker 2 (14:59):
Like more of.
Speaker 1 (15:00):
When you do take naps , try to keep them at 20 minutes
.
Those are minutes.
That's what everybody says islike the good nap is just a
20-minute nap and then get upand continue your day.
Speaker 2 (15:10):
We were in Romania several years ago and I was just
.
I could hardly function.
It was early afternoon and Iwas going to lay down for a
little nap and it was.
I forget how long the nap was,because I did not wake up and I
felt like poop.
When I had to, we had to get up, we had to go meet a film crew,
we had to have dinner and blah,blah, blah, all this sort of
(15:31):
stuff, and it was miserable.
I couldn't have stayed up muchlonger if I hadn't taken a nap
because I was falling asleeplike not willingly, unwillingly
falling asleep, right.
But it would have been good ifsomebody had gone bark, bark,
bark and awakened me after 20minutes or so, because it was
miserable, having slept like Idid.
Speaker 1 (15:50):
And I think a lot of us have those types of stories
where you've learned that, yeah,20 minute nap, that's where it
needs to cap off.
Essential oils is another funlittle tool that can help with
sleep and so-.
Speaker 2 (16:02):
You think they're essential.
Speaker 1 (16:03):
Yes, and so I often take some with me.
They're an optional essential,but frankincense can assist when
you feel tired and fatigued,and lavender is great.
I just kind of can dab it on mypillow.
Speaker 2 (16:13):
Yeah, we put it on pillows and stuff.
Speaker 1 (16:14):
But what I love traveling with lavender is
because sometimes it can doubleas a body fragrance without
being like that perfumey smellthat's so nasty, but like an
essential oil is kind of justlike a pure fragrance that
doesn't annoy the people aroundyou.
And so, and, or if you're in anairplane or you walk into a
hotel room and there are funkysmells, you can take out your
(16:35):
essential oil and that helps theworld too.
So there's multiple goodnesswith that.
Speaker 2 (16:41):
Why did he have chili dinner before he got on an
international flight?
Speaker 1 (16:46):
well, he just guy in front of you, yeah, so that's
good to just have that by yournose.
That helps the flight.
Okay, uh staying active.
Speaker 2 (16:55):
I used to be a lot better at this than I am now.
The other day we were at ahotel and she's like, oh good,
the gym is open.
Speaker 1 (17:01):
Yeah, 24 hours.
I was like oh, that's great.
Speaker 2 (17:03):
I'm going to bed.
So you know, staying activehelps.
I'm just saying.
Speaker 1 (17:08):
Even in the airport, even in the hotel.
Airports are great because it'slike mall walking right, it's
an indoor place, there's lots ofspace to walk and walk, and
walk.
When you have a layover or youare just stuck in an airport for
a while, perfect time to take awalk.
Moving your body is going tohelp with circulation, it's
going to reduce stiffness fromlong flights and it's going to
keep your energy up.
So you want to walk instead ofUbering.
(17:29):
When possible, you want tostretch and move around during
layovers, like we just said, butalso like, make sure during a
long flight that you're gettingup, you're walking, you're
stretching your body.
Speaker 2 (17:39):
That kind of thing.
Yeah, that is important.
Speaker 1 (17:41):
Yes, In a hotel room you can do quick hotel room
workouts within the room If theydon't have a fitness center or
something like that.
Speaker 2 (17:48):
Unless your husband's trying to sleep and then maybe,
you know, find a time when he'sawake.
Well then, we leave.
Or very quiet routines.
Speaker 1 (17:55):
So you have to do like squats, pushups, you know
things like that Just bodyweight exercises, because he
doesn't like it when I'm justlike jogging in the hotel room,
do you hear.
Well, the people below usprobably don't like it if we're
multi-stories, oh, they're fine.
Speaker 2 (18:12):
They don't hear that.
They've never complained to usOkay.
Speaker 1 (18:16):
And then another thing is like, even when you're
traveling, like you have adestination.
If you're on a vacation orsomething, choose a walking tour
instead of a bus tour.
Speaker 2 (18:24):
Yeah, a really practical tip that I've found is
lying down in bed, because youwork your abs when you lay back.
So you know, that's my thingyou might consider that as an
exercise.
Speaker 1 (18:35):
So, rory, maybe number four needs to be kind of
what you need to work on themost, because you seem to not
have the best attitude about it.
Speaker 2 (18:43):
Oh no, you said to you know take our normal on the
road with us and don't leave itat the door.
Speaker 1 (18:48):
No, I said we got to take healthy habits.
We were talking about.
These are healthy habits thatyou take.
All right, rory, but I thinkwhat we need now I think we're
just going to move on and sharesome little travel hacks that
help boost your immunity.
Probably best to move on andshare some little travel hacks
that help boost your immunity.
Speaker 2 (19:03):
Probably best to move on.
Speaker 1 (19:04):
Yeah, yeah.
So let's boost our immunity.
Speaker 2 (19:07):
Okay, vitamin C.
I am a big fan of vitamin C.
Just this week I was fighting,and I'm still fighting, a little
bit this junk.
Speaker 1 (19:14):
I can hear a little bit of that in there, yep.
Speaker 2 (19:16):
But I have this great vitamin C crystal stuff that I
use.
I mix it into water.
It is so effective.
This specific type vitamin C inthe crystal farm form has been
really great and effective.
So for me, when I travel thislast year we were in Switzerland
I wasn't feeling great.
I'd taken some of my powderwith me, my vitamin C crystals.
I took those bad boys day andnight.
Speaker 1 (19:37):
You've heard us talk about Emergen-C, which now has a
no sugar option.
We talked about that in episode230, and we're going to include
that in the show notes.
But that is a great portableway to take your vitamin C, and
they also have packets that areimmunity focused as well, so
they have the C, but some othergoodies like zinc Elderberry is
(19:58):
another great immune booster.
So having zinc and elderberryand C included in your
supplements is a great thing,because see travel exposes you
to new environments, new germs,and so that's why your bodies
are not used to these things.
You're, in theory, changing yoursleep or you're eating right,
and so you have to boost yourbody with the nutrients that it
(20:20):
needs Learning that for me, thatwhen I supported my body with
supplements, I stopped gettingsinus infections.
I was able to stay healthier onthe road because I was having a
lot of sinus issues while wewere traveling intense traveling
, touring on the road.
And when I learned aboutsupplements the lady shared with
me, I was like, oh my goodness,thank you, Life changing.
(20:40):
I really now believe in thembecause they've they've proved
very helpful.
Even when you eat well.
It's good to have that addedsupport.
It's also important to washyour hands often and you can
take hand hand sanitizer withyou or sanitary uh sanitization
wipes, and so when soap isn'tavailable you can use those what
(21:02):
would you call it?
Speaker 2 (21:03):
Well, hand sanitizer yeah, they have the alcohol
wipes, these hand sanitizer wipekind of things.
Speaker 1 (21:08):
Yeah, yeah, so those are good.
Speaker 2 (21:09):
Yep, stay hydrated again, that's a good thing.
Get enough sleep.
Well, your immune system reallycrashes when you don't get
enough sleep, right?
So when you're in good sleep.
Speaker 1 (21:17):
Right.
So when you're doing ourprevious steps, you've helped
this step Right.
They all work together Right.
Another thing that we've talkedabout briefly in a previous
episode is eBoost and, if youuse promo code, theromies, all
in caps.
Speaker 2 (21:32):
THEROMIES.
Speaker 1 (21:34):
All one word in all caps.
You get a fun little discountat eBoostcom.
We'll put that in the shownotes as well.
And then doTERRA's On Guard isa good essential oil that is
germ fighting.
And then I have created animmunity tea that's seasonally
available on my site.
Speaker 2 (21:53):
On what is that site?
Speaker 1 (21:54):
Vigabondteascom.
Speaker 2 (21:56):
Vigabond, not to be confused with James Bond, but it
is the same bond.
It's like vegan and vagabondmixed together V-E-G-A bond
T-E-A-S Vigabond TeaseVigabondteasecom.
Speaker 1 (22:09):
Okay, so that'll be in the show notes, because you
know, you know you go there, allright.
And then our number six healthytip is we're going to give you
some hacks for quick energy Go.
Speaker 2 (22:20):
All right, Go outside , Fresh air, sunlight.
We've all had that thing.
Where we're working inside, youget tired your head's, like it
happened to me this week.
I was sitting in my computerwriting and I was just dozing,
so I got up and I went outsideand it helped a ton going
outside, walking around doing alittle something and coming back
.
So fresh air, sunlight, ithelps your body clock go.
(22:41):
Oh, it's time to be awake, notsleep.
Speaker 1 (22:43):
Right, good thing.
And even when you're doingeverything right, the travel
days can still be exhausting,absolutely.
So another thing you can do issip on herbal tea, because you
know I'm going to promote tea.
Peppermint and ginger are goodenergy herbs to have in your tea
, and then essential oils canalso help with this too.
Rosemary and citrus help wakeup those senses.
Speaker 2 (23:02):
A lot of people like to listen to upbeat music when
they're working.
For me as a writer, fromlistening to a lot of music it
sort of distracts me.
But you might have work whereyou're doing stuff that you're
not having to use your brain theway that I do as a creative.
So upbeat music might help keepyou energized and shift your
energy.
Speaker 1 (23:19):
I have found that when I go to Spotify they have
all of these playlists right,and so I use like a house beat
instrumental and it gives kindof a pulsing energetic right.
Yeah, right, that's underneathit but it's instrumental and so
it helps me kind of focus onwhat I'm actually doing, but it
(23:40):
gives that underlying current.
Speaker 2 (23:42):
So it's instrumental in giving your energy a boost.
Speaker 1 (23:46):
Yep.
Another thing you could try isto massage some pressure points
like your temples or yourearlobes.
That can help wake up yournervous system.
Speaker 2 (23:54):
Okay, don't know that .
I've tried that.
Speaker 1 (23:56):
But next, another tip , rory is your favorite Move
your booty.
This is Rory's favoriteFavorite.
Maybe do some jumping jacks orsquats or stretching exercises
or your physical therapyexercises, oh yeah.
Speaker 2 (24:10):
Well, I haven't been very good about that, right?
So there you go, yep.
Speaker 1 (24:13):
All of that boosts your circulation and can just
help shake off that sluggishness.
Speaker 2 (24:19):
Slake off that sluggishness.
Speaker 1 (24:21):
Yes, yes, all it's about small, consistent habits
and you can practice them athome so that they're easy to
take with you on the go, andthat's going to help you feel
your best and be able to do allof the things that you want to
do in your life.
That's why this is important.
Speaker 2 (24:41):
And we are well-traveled, but we are not
the perfect well-traveled people.
So you may have some tips foryour go-to wellness travel, tips
that we'd love for you to sharewith us.
We'd love not to learn from you.
Speaker 1 (24:53):
Yeah, share them with us on.
Speaker 2 (24:55):
Instagram at the Romies, At the Romies.
Speaker 1 (25:00):
T-H-E-R-O-A-M-I-E-S.
That's right, so we'll beposting about this episode so
you can share your commentsunder there.
Speaker 2 (25:07):
That would be awesome , and be sure to tune in next
episode, because we're going tobe sharing our must-have travel
wellness kit, so everything weactually pack that we use to
stay healthy on the road.
So until next time, keep onroaming, oh yeah.
Speaker 1 (25:23):
We hope we've inspired you this episode, so
join us next time.
Please subscribe to rate andshare our podcast with your
friends or you know whomever?
And please like and follow uson Instagram, youtube and
Facebook.
Speaker 2 (25:34):
We are also on X and on all social platforms.
We are at TheRomies, that'sT-H-E-R-O-A-M-I-E-S, and our
main hub is our websiteno-transcript.
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