18/07/2025
Hey friend,
I just got back from Spain and wow, what a trip! The food, the culture, the adventure... it truly fed my soul. 🌍
But here’s the truth I wish more women were talking about:
As magical as travel can be, it can also completely throw your hormones out of whack, especially as we get older.
Between jet lag, disrupted sleep, late-night dinners, new foods, time zone shifts, and airport stress, your nervous system and hormonal health take a MAJOR hit. That dreamy vacation glow can quickly turn into post-travel exhaustion, bloat, brain fog, mood swings, and major fatigue if you don’t support your body before, during, and after the trip.
So, let’s ditch the basic “drink water and sleep” advice and get into some real, midlife-friendly travel tips that protect your hormones and help you bounce back fast:
✨ Not-So-Basic Hormone Support Tips for Travel (Especially for Women 35+)
1. Prep your stress system before you even leave.
Start taking phosphatidylserine or holy basil a few days before your trip to regulate cortisol and help your body handle the upcoming travel stress more gracefully.
2. Don’t fast on travel days.
This is not the time for your 16:8 window. Long-haul travel is hard on your adrenals, especially if you have thyroid issues or insulin resistance. Eat protein-forward meals every 4–5 hours to avoid blood sugar crashes and keep cortisol from spiking.
3. Take a detox binder on the plane.
Flying exposes you to toxins, radiation, and EMFs. Consider taking activated charcoal or chlorella during or after your flight to support liver detox and estrogen clearance.
4. Rethink melatonin, support your hormones instead.
For women 35+, melatonin can feel too strong or groggy. If tested and approved by your provider, consider low-dose DHEA or pregnenolone to support hormone balance and recovery while shifting time zones.
5. Digestive bitters are your bestie.
Rich meals and unfamiliar foods can slow digestion and impact hormone metabolism. Take digestive enzymes or bitters before big meals to help your liver, gallbladder, and gut do their thing.
6. Blue light blockers at dinner.
Eating late at night (especially abroad) + blue light exposure = melatonin suppression. Wear your blue light glasses during or right after dinner to support better sleep and hormone recovery.
7. Walk after meals, this isn’t just about digestion.
A 10–20 minute post-meal walk helps regulate blood sugar, clear estrogen, support serotonin, and keep inflammation low. And lucky for us, travel is the perfect excuse to explore on foot!
8. Support your lymph system post-travel.
After flying and sitting for long stretches, your lymphatic system can get sluggish. Try dry brushing, a castor oil pack, sauna, or gentle rebounding to flush inflammation and excess estrogen.
If you’re someone who comes home from a trip and feels like a bloated, exhausted version of yourself… please know it’s not just in your head.
Your hormones are likely overworked, under-supported, and begging for recovery.
✨ Comment the word “TRAVEL” (or reply to this email!) and I’ll send you my hormone travel support bundle, with extra tools and must-haves to take with you on your next adventure.
And if you’re done with guessing and ready for real answers we offer full lab testing + personalized hormone programs designed around YOU. We help women uncover exactly what’s going on in their bodies and create sustainable, functional wellness plans that work whether you're home or halfway across the globe.
Your hormones deserve a vacation too 😉
With love,
Erica
Founder, Fit Love Health
