Get ready to embark on your next adventure feeling energized, hydrated, and balanced! In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares practical tips and research-backed insights to help you travel well—from pre-travel preparations to on-the-go strategies and post-travel recovery. Whether you’re crossing time zones, navigating holiday chaos, or simply planning a weekend getaway, this episode is packed with actionable advice you’ll want to hear. Discover the magic of the jet lag smoothie, hear Wendy’s list of go-to travel snacks,  and explore ways to stay nourished and grounded on your journey. Travel doesn’t have to derail your health. Instead, let’s make traveling a health-enhancing experience.

FROM THE EPISODE:

"Traveling well isn't just about the destination. It really is about how you prepare, you adapt, and you care for yourself along the way."

WE DISCUSS:  

(3:45) Traveling Well –Stories and reflections to inspire new travel routines 

(9:14) The ROIs of nutrition and self-care on travel days

(15:30) A Mindful Minute: Practicing the 4-7-8 breathing technique to stay grounded, refreshed, and present during your travels

(18:43) Pre-travel preparation tips

(29:21) Smart strategies during travel

(36:16) Post-travel recovery tips

(38:26) A question to ponder and reflect on

(39:34) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

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Visit my website: wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES:

1. Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?. Nutrition reviews, 73 Suppl 2, 83–96. https://doi.org/10.1093/nutrit/nuv045

2. Devere, R. (2016). The Cognitive Consequences of Alcohol Use. Practical Neurology. https://practicalneurology.com/articles/2016-oct/the-cognitive-consequences-of-alcohol-use

3. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

https://pubmed.ncbi.nlm.nih.gov/22038497/

4. Jeon, K. H., Han, K., Jeong, S., et al. (2023). Changes in Alcohol Consumption and Risk of Dementia in a Nationwide Cohort in South Korea. JAMA Netw Open, 6(2), e2254771. https://doi.org/10.1001/jamanetworkopen.2022.54771

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2800994

5. Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7

6. Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500

https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/

7. Nishi, S. K., Babio, N., Paz-Graniel, I., et al. (2023). Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Med, 21, 82. https://doi.org/10.1186/s12916-023-02771-4

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02771-4

8. Patsalos, O. C., & Thoma, V. (2020). Water supplementation after dehydration improves judgment and decision-making performance. Psychological Research, 84, 1223–1234. https://doi.org/10.1007/s00426-018-1136-y

9. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096

https://pubmed.ncbi.nlm.nih.gov/20438325/

10. Ruxton, C. H., & Hart, V. A. (2011). Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition, 106(4), 588–595. https://doi.org/10.1017/S0007114511000456

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/black-tea-is-not-significantly-different-from-water-in-the-maintenance-of-normal-hydration-in-human-subjects-results-from-a-randomised-controlled-trial/E5142A6CCACBB28C1018119B2CE2935D

11. Sachdeva, A., Chandra, M., Choudhary, M., Dayal, P., & Anand, K. S. (2016). Alcohol-Related Dementia and Neurocognitive Impairment: A Review Study. International journal of high risk behaviors & addiction, 5(3), e27976. https://doi.org/10.5812/ijhrba.27976

https://pmc.ncbi.nlm.nih.gov/articles/PMC5086415/

12. Van Skike, C. E., Goodlett, C., & Matthews, D. B. (2019). Acute alcohol and cognition: Remembering what it causes us to forget. Alcohol (Fayetteville, N.Y.), 79, 105–125. https://doi.org/10.1016/j.alcohol.2019.03.006

13. Zerón-Rugerio, M. F., Hernáez, Á., Porras-Loaiza, A. P., Cambras, T., & Izquierdo-Pulido, M. (2019). Eating Jet Lag: A Marker of the Variability in Meal Timing and Its Association with Body Mass Index. Nutrients, 11(12), 2980. https://doi.org/10.3390/nu11122980

https://pmc.ncbi.nlm.nih.gov/articles/PMC6950551/#abstract1

Dr. Wendy’s Jet Lag Smoothie Recipe

A refreshing, sleep-supporting smoothie to help your body get ready before and reset after travel.

Ingredients:

• 1 cup tart cherry juice (rich in natural melatonin)

• 1 cup fresh spinach (or any greens to clear the fridge before you travel)

• ½ cup Greek yogurt (plain or vanilla; a good source of protein and probiotics)

• 1 medium banana (helps stimulate melatonin production and provides potassium)

• ½ cup mixed berries (blueberries, raspberries, or strawberries for antioxidants, color, and flavor)

• ½ cup milk or unsweetened plant milk (chia, almond, or your preferred milk for a smoother texture)

• 2 tablespoons chopped walnuts (adds omega-3s and melatonin)

• Honey or maple syrup (optional, to taste)

• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add all ingredients to a blender in the order listed.

2. Blend on high until smooth and creamy.

3. Taste and adjust sweetness if needed.

4. Pour into a glass and enjoy immediately!

Ease into Sleep Walnut Milk and Cherry Berry Smoothie

(Jet Lag Smoothie 2)

Makes: 2 servings

Time:

• Active: 5 minutes (not including soaking time)

• Total: 5 minutes

Ingredients:

• ½ cup walnut halves and pieces

• ½ cup coconut water

• 1½ tablespoons honey

• ½ teaspoon pure vanilla extract

• Pinch of cinnamon

• ¾ cup 100% tart cherry juice

• ½ cup frozen strawberries

• 1 tablespoon lime juice

• Ice (optional, to desired thickness/frothiness)

Instructions:

1. Soak walnuts in water for 1 to 24 hours, then discard soaking water.

2. In a blender, blend together soaked walnuts, coconut water, honey, cinnamon, and vanilla for about 2 minutes.

3. Add tart cherry juice, frozen strawberries, and lime juice. Blend until smooth.

4. Serve and enjoy immediately!

Tart Cherry Travel Muffins with Walnuts

These muffins are a portable meal packed with hearty SuperFoods like oatmeal, walnuts, and tart cherries, plus a punch of whole grain flour.

Servings: 12 muffins

Serving Size: 1 muffin (2½ ounces)

Volume: 5 cups batter, 12 (2½-ounce) muffins

Prep Time: 15 minutes

Cook Time: 18–22 minutes

Total Time: 37 minutes

Ingredients:

• ½ cup unsweetened applesauce

• ½ cup plain nonfat yogurt

• 2 large egg whites

• 1 large egg

• 1 teaspoon pure vanilla extract

• 2 tablespoons pure maple syrup

• ½ cup whole wheat flour

• ½ cup unbleached all-purpose flour

• 1 cup old-fashioned oats

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• ½ cup chopped walnuts

• ½ cup dried tart cherries

Instructions:

1. Preheat the oven to 375°F. Place muffin liners in the pan and set aside.

2. In a large bowl, mix the applesauce, yogurt, egg whites, egg, vanilla, and maple syrup together until smooth.

3. In a separate bowl, mix the whole wheat flour, all-purpose flour, oats, baking powder, baking soda, cinnamon, and walnuts. Add the dried tart cherries and coat them with the dry ingredients to ensure even distribution in the batter.

4. Add the dry mixture to the wet ingredients and mix gently, just until the dry ingredients are moistened.

5. Divide the batter evenly among the 12 muffin cups.

6. Bake for 18–22 minutes. Test for doneness starting at 18 minutes by inserting a toothpick into the center of a muffin. If it comes out clean or with a few crumbs, they’re ready.

7. Turn the muffins onto a wire rack. Cool completely and enjoy!

Dr. Wendy's Super Spice Snack Mix

I developed this recipe a few years ago and have since shared it in person with literally thousands of people - friends and family, audiences at conferences and culinary festivals, fitness events, as spontaneous treats to strangers, and at holidays and other celebrations. And I'm often asked for the recipe ....rather, I'm often 'first' asked with a grin if I would be willing to send 'refills' or show up in person to make it for someone! (I would love if I could do that more often! smile.) Enthusiastically, I share this recipe. Here it is for you..... It's easy and I hope it finds a place among your clean eating, real food favorites. Enjoy!

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 24 (~¼-cup) servings

Ingredients:

• ¼ cup firmly packed brown sugar

• 2 teaspoons ground cinnamon

• 2 teaspoons ground ginger

• 2 teaspoons paprika

• ½–1 teaspoon cayenne (optional for added heat)

• 1 cup rolled oats

• 1 cup unsalted whole almonds

• 1 cup unsalted walnut halves

• 1 cup roasted salted pepitas (shelled pumpkin seeds)

• 1 cup salted shelled pistachios

• ¼ cup thawed apple juice concentrate

• ½ cup golden raisins

• ¾ cup dried cherries

Instructions:

1. Preheat oven to 250°F. In a small bowl, mix the brown sugar, cinnamon, ginger, paprika, and cayenne (if using). Set aside.

2. In a large bowl, combine oats, almonds, walnuts, pepitas, and pistachios. Add the thawed apple juice concentrate and toss until evenly coated. Sprinkle the spice mixture over the top, tossing to coat thoroughly.

3. Spread the mixture evenly on two 15x10x1-inch baking pans.

4. Bake for 30 minutes, stirring halfway through.

5. Cool completely on the same or another baking pan placed on a wire rack. Once cooled, stir in raisins and dried cherries.

6. Store in an airtight container.