🧳 The Travel Reset Guide

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How to get your energy, digestion, and rhythm back after vacation or business travel.

Travel is fun—but it often comes with late nights, heavy meals, sitting for long stretches, and disrupted routines. It’s no wonder most people feel bloated, sluggish, and drained after a trip.

The good news? You can reset quickly and feel normal again within a couple of days by following a few simple strategies.

• Hydrate like it’s your job. Start with 16–20 oz of water first thing in the morning and keep sipping all day. Add electrolytes or a pinch of sea salt if you flew recently.
• Prioritize protein + produce. Get back to balanced meals (lean protein, veggies, complex carbs, healthy fats). Skip “vacation mode grazing.”
• Cut the bloat. Limit processed foods, alcohol, and sugar for the first 2–3 days post-travel. Stick to whole foods and fiber-rich veggies.
• Front-load your day. Keep breakfast and lunch lighter/cleaner; let dinner be flexible. This helps your digestion reset.

You don’t need a crazy workout—your goal is to sweat, get blood flowing, and tell your body it’s back in rhythm.

Try this quick 10-minute Airbnb/Hotel Reset Circuit (no equipment):

• 20 bodyweight squats
• 10 push-ups (or incline on bed/couch)
• 20 alternating lunges
• 30-second plank
• Rest 30–60 seconds, repeat x2–3

Bonus: Add a 20–30 minute walk outside. Natural light + movement will help regulate your circadian rhythm.

• Anchor your mornings. Get outside within an hour of waking—10–15 minutes of natural light resets your body clock.
• Bedtime routine. No screens 30 minutes before bed; stretch, read, or journal instead.
• Early nights (at least 2). Going to bed earlier than usual for just a couple nights can completely recharge you.

• Don’t punish yourself. Travel isn’t a “setback”—it’s part of life. Resetting is about getting back into rhythm, not making up for “bad choices.”
• Pick ONE anchor habit. Whether it’s your morning walk, tracking water, or hitting protein goals, nail that one habit first and let momentum build.
• Reframe the trip. Instead of, “I’m off track,” shift to, “I just lived fully—now I’m getting back to feeling my best.”
  

• 16–20 oz water before coffee
• Protein + produce at every meal
• 20–30 minutes of movement (walk or workout)
• 10 minutes outside in the morning
• 7–9 hours of sleep (with a wind-down routine)
  

Do this for just 3 days and you’ll feel like yourself again—energized, clear-headed, and ready to get back into routine.

This reset is just the start. If you want to carry that refreshed, energized feeling into your everyday life, check out our Traveler’s Month Coaching Package—an exclusive offer for Airbnb guests.

We don’t just want you to feel good during your trip—we want you to take that energy home with you. That’s why Airbnb guests get exclusive access to a discounted first month of 1:1 health coaching.

What’s included in your “Traveler’s Month”?

• 📞 A personalized Kickoff Call with your coach (30–45 minutes)
• 📲 A custom plan tailored to your lifestyle, goals, and schedule
• 💬 Weekly check-ins + direct messaging for accountability and support
• 🍎 A nutrition strategy that doesn’t require strict meal plans or cutting out your favorite foods
• 🏋️ Simple workouts you can do at home, the gym, or even while traveling
• ⚡ Tools for energy, sleep, stress, and habits—so you don’t just get results, you keep them.
  
  

Special Rate for Airbnb Guests:
👉 Just $50 for your first month ($250/month)

This is a limited-time offer for Airbnb guests only.

• New Client Inquiry (takes 30sec): https://form.jotform.com/240883665691065 
• Health & Lifestyle Questionnaire: https://form.jotform.com/251895673929174
• Gastrointestinal Questionnaire: https://form.jotform.com/240937176376062 
• Women’s Hormones Quiz: https://form.typeform.com/to/xryXYfHd?typeform-source=marcusgates.typeform.com