How to Stay Healthy While Traveling — Complete Guide

A question I always get asked is how to go about your health and training and nutrition and everything when you're traveling, when you're on the go.

Maybe it's for a work-related reason or you're just traveling for the sake of traveling or you're taking a vacay, whatever it might be. You know, I have a bunch of clients that are traveling all the time, business travels, going this, going there, going to Asia, Europe, USA, all over the place, right? And a lot of people think that just, you know, traveling is an unhealthy thing. You know, they use it as an excuse to not continue to stay dialed in, and then when they get back, they just feel worse than before they left. This is not how we want to approach it. We have to stick to a couple fundamentals, and in this video, I'm gonna go over exactly what those are and how I approach that myself. I just came back from a week in Egypt. Before that, I spent a month in Bali, and I've been traveling 5 or 6 more times besides that just this year.

And I'm gonna continue to travel a lot, experience the world, see different places.

Something that I value and something that I like doing. But I'm still sticking to the principles. I'm still sticking to my values and I'm making sure that this traveling aspect is not something that wrecks my health. It actually benefits it. So yesterday I held a travel masterclass. Going over all of these things and how I approach it in my coaching program, the Superhuman Protocol. So here is the full in-depth masterclass, the whole presentation. There's a little insight in how it looks when we join and we jump on our weekly calls every single week in my program. We have these weekly calls where everyone just meets up, those who want. We cover different topics, go over different things, and then just have a bit of a Q&A session. So hope you enjoy. Do this and travel will be something that amplifies your life and your health, not something that wrecks it. Thank me later. If you have any questions, drop it in the comments. If you have any questions private, just shoot me a message on, on, on IG. If you want my personal help to dial in your health, first link in the description.

But enjoy the video and we'll catch All right, I'll catch you next time.

Ciao.

Let's take a round. Kasper, how are you doing?

Yeah, I think, I think pretty good. It's been a, been a busy week, um, so my sleep quality and stuff was kind of lower, uh, worse. But, uh, I guess now I'm just, just recovering and it's going pretty well again today, so it's, it has been a good day.

Yeah. Nice.

Why has it been, or I guess hectic, stressful?

A lot of schoolwork, a lot of, you know, other things and private things and personal things. So I guess just a lot of mental battles, let's put it that way. Just sometimes you have those things, you know.

Yeah. You feel like you're handling those good?

For now, yeah. For now I do. I try to keep the protocol going as much as I can and it's Going pretty good still, so I guess right now it's just not a busy week anymore. Now right now I'm just recovering and just going going at it again.

Yeah, nice, good. Rickard, how are you doing? I'm doing good, doing good. Trying to get my 10k steps in today. It's a bit cold here in Uppsala outside Stockholm. Habit stacking, walking and being on the call.

Exactly, yes.

Yeah, nice. And Blake, how are you doing today?

I'm doing awesome, man, doing really well.

Nice, nice, nice, nice.

John?

Yeah, I've eaten 1,300 calories today, so I'm a bit hungry. But I think I will, I will, I will, I won't eat anything more today.

Well, something more you gotta eat if you're at 1.3.

Yeah, but I did, I did the data and I was like, if I've eaten like 2,300 calories and I only dropped this weight for like the last month, what do I need to eat to drop 1 kilo per week? And the, and the answer that I got from ChatGPT was 1,300 calories per day.

Yeah, this is why you're not listening to ChatGPT in the first place and you should be listening to me instead. What's like that?

What's like the lowest I should go?

No, you have to bring, bring that up, John. At least like bare minimum on a rest day, like 1.7 maybe. Yeah, I've had a super stressful day, and when I have a stressful day, I don't have to eat anything.

I'm just going. And that's the problem.

Yeah, and that becomes double trouble then because you're draining more of your resources from within, within when you're super stressful, so that your requirements are higher.

Yeah, not good.

You get it, you get it. Daniel? I'm doing good.

Nice.

Training is going well, food's going well. Getting strong as fuck, I was about to say as well. Yeah, I think the training is, it's what's going best at the moment. Yeah, it's good to see Mr. Eduardo also. Nice to see you, brother. Long time no see. How are we?

Oh hey, my G, hermano. Yes, I am well. It's been quite a lot here, uh, but I've started going to a— or they've installed a super cold shower at the gym in Linköping, so I was just there with Alvar.

Nice.

We didn't do this session together, however, but yeah, screw me. Like, it's not even cold outside when you come from that super cold shower. It's insane.

Yeah, that's good.

Oh well, brother. Oh well.

It's good.

Nice.

We also have Elias. How are you doing?

Hey, Lucas, long time. Doing good. Um, really nailing in my morning routine. I'm doing cold plunges every day, and along with the journaling and the breathing, my sleep has like really improved this last week.

Nice. Update us on your little project as well. Do you have any new information about the center?

We're knee-deep in the interior design right now, so I should have a final set of documents within the next 2 weeks. And then we start construction.

Nice.

So we're looking good.

Exciting times.

Yeah.

Nice. Who else do we have in here? Niklas, how are you doing? How's the recovery going? Okay, yeah, good, good. Thanks there. Reece, we chatted earlier. Sebastian, how are you doing?

No, I'm doing, I'm doing real fine.

Uh, just my broken pinky toe, that's the problem. But I got 44 days off work from today, so it's fucking amazing.

Oh, nice.

So I'm a happy man. I can see it on your face.

Yeah.

All right, nice to see everyone. I hope everyone has a good start to their week. I wanna run through a little presentation that I put together around the traveling, so this is gonna be a bit of a travel masterclass. So if— yeah, I guess without further ado, let's dive in, and then if we have any questions about it. We can take that after. Let's do this. Let me try to start there. All right, ladies and gents, can you see my screen? Awesome. So, superhuman travel Masterclass, how to stay vital, energetic, and grounded whilst traveling. Obviously, this is very relatable, I guess, because I just came back from Egypt, right? That's why I had the idea. Okay, let's put this together. Let's run through you all how I kind of approach everything and do everything and how I structure everything to make sure I stay as on top and dialed as possible. The first thing we want to clarify here is that travel doesn't have to destroy our health if done correctly, if you understand and approach it in the right way. Most people fall off completely when they travel and usually use that as a kind of excuse, you know, oh no, it's time to take, I don't know, put everything on pause, put health on pause and just lose rhythm, eat random food, stay up late, and then they come home more exhausted than they left. That's not how we want to approach it. They focus on the wrong variables. The key when we're traveling isn't perfection. Obviously, we're gonna— you're gonna see this now when I go over kind of how I've been doing. Like, there's things that I can't control. I stayed at a resort. It's probably as bad as it gets from a health perspective, you know, everything being fried in seed oils and this and that. But obviously, that's not my focus. I don't focus on the negatives. I focus on the things that I actually can control. And the things that we want to, to focus on is anchoring our fundamentals so that our body stays regulated anywhere in the world. The goal is not like perfection, it's to stay in rhythm, not in the perfect routine, because that's never going to be the case. So let's start with nutrition, nutrition on the go. A lot of you guys probably— I've already talked about this. Um, the main thing, like, this kind of takes us back to the, to the little bro, uh, I guess bro science, gym bro approach with, uh, just hit your protein as the main kind of variable for everything. The only time I obey by this as well is when I'm traveling. The main thing that I'm focusing on is trying to hit my protein as a base, and then I let everything else be flexible. So my core food principles whilst traveling is I have a non-negotiable layer, is what I view it as, and that is to try to get at least 5 eggs in my system and around 500 grams worth of beef daily, split across meals. If I tick those 2 boxes, 5 eggs and 500 grams of beef, there's a very specific reason why I ideally want to shoot for this. It's because these 2 are gonna cover almost my full daily nutrient requirements and profile, just these 2 things alone. There's a couple things we're missing. It's gonna be like calcium and vitamin C is the main things that we're missing. That's why I still stick to this at home. Add on top sauerkraut, we have that, we have the vitamin C, and then you add on top some raw kefir or Powerball, and then we have the calcium as well. And then you literally have the perfect nutrition base, the perfect first layer. So it's basically exactly the same principle that I, that I opt or that I focus on whilst I'm back home as well. I always, I always, my bare minimums every single day is 5 eggs, 500 grams of beef. Naturally, that layer stays when I'm traveling as well. So in my decision-making, I have this in the back of my mind. I want to try to get in 5 eggs and 500 grams of beef. The second layer to this, if beef is not available, is to split this up With let's say 50/50 beef and chicken. So second best option is to have, you know, I still wanna get my 5 eggs in and then maybe I have 250 grams of beef and 250 grams of chicken. Third layer, if I can't get my hands on beef, okay then I want to get in 500 grams worth of a good high quality protein source. So there I have like my, my number, place number 1, place number 2, place number 3. And then kind of as worse as it gets, is that I get 5 eggs and then I get 500-ish grams worth of a still a high and good quality protein source. This is the fundamental. This is what I focus on the most. Then I fill, I guess, the gaps or whatever you wanna call them with ideally, and this was not the case now for me, but ideally we wanna focus on quality local options. So seafood, fruit, root vegetables, raw dairy, depending on where we're at and what's available, right? Surprise, surprise. Some of the best portable meal replacements as well that are my favorites, which I brought like, I think I bought 4 Parmigiano-Reggiano with me to Egypt. And literally every time I'm traveling, I just bring that in my suitcase as well because it can, it doesn't have to be kept cold. You can have it with you everywhere, whatever. It doesn't go bad, right? So Raw cheese, Parmigiano Comté Gruyère, something like this. So I had 4, like, I guess meal replacements/backups with me in the form of that. So when we were out for, you know, um, to do stuff and this and that, and we're not gonna have, you know, any, not even the, like, the resort buffet food available, I always had a backup Parmigiano-Reggiano that I could be snacking on. It's gonna provide me with more than enough protein that I need, and obviously raw dairy, very, very nutrient dense as well. So an example day when I ate a Parmigiano could be something along the lines where I got 5 eggs in the AM, Parmigiano-Reggiano and some fruit as a meal replacement slash lunch, and then some beef for dinner, just to give an example there. Pieces of seasonal fruit as well, very, very good. And then like other dried stuff like beef jerky or like tinned sardines or a good tuna or something like this if you wanna bring that on, but that's overkill. I usually just bring raw roccis, Parmigiano-Reggiano, 4 blocks I had with me, I ate all of those 4. That's my best tip there. If we're eating out, people usually overcomplicate this, it's super simple. We just wanna opt for Ideally steak, right? But steak, seafood, oysters— want to prioritize real single ingredient food, as with all, or as, as always, and just try to avoid as much like unnecessary sauces and seed oils and fried foods, sugar cocktails, if you can, as possible. You know, the worst option for an eating out meal would probably be something along the lines of fish and chips, right? Fried fish and fried potatoes on top of that, right? One of the best alternatives could be, you know, a piece of steak. Usually, at least this is the case in Sweden, every time when you order steak out, you get fries with it. What I always do is I just ask to switch that to either mashed potatoes or just oven-baked Potatoes. Um, but steak and potatoes, something along those lines would be absolutely perfect. Some oysters for, um, to starters, and you have one of the most anabolic meals that you can have, right? So eating out doesn't have to be bad and boring as well. That's nutrition. Let's talk flying, because this is obviously a huge part of it. I guess if you're not I didn't intend on or plan on walking all the way to Egypt, so I took a plane. Um, thought that was the most reasonable. But flying is one of the biggest biological stressors of our— or in our society of modern travel. It's very, very stressful for our body. Cabin pressure, EMFs, and altitude stresses our mitochondria, skin, and gut. So how do we want to approach this to kind of limit the amount of damage traveling, flying does to our system? Well, pre-flight, we want to hydrate a lot, a lot of hydration with good amount of sea salts and, or electrolytes and sea salt and minerals. Morning plasma, we already know this. We also want to fast during the flight, so never eat any food whilst in the air. You've heard me talk about this on the story, but— The elevation and also the cabin pressure stresses your gut and causes a lot of inflammation. So when we eat food, our body is gonna have a very, very hard time actually digesting that food as well. And the food on the airplanes is always fucking trash. So we're always better off skipping that shit. It's made, it's delivered in plastic containers that has been heated up and this and that. Yeah, it's just terrible. We're better skipping it. We can take L-theanine, glycine, or taurine before boarding to make sure that we do everything we can from a supplement perspective to calm the nervous system as well. Usually something that I do. I did this, I didn't, I'm getting to supplements here in a sec, but like now when I'm just away for a week, it's not like I'm bringing all my supplements or this and that.

And you—

I would never recommend someone to do that as well. But flying there, I make sure to take this like before leaving home, right? In flight, how we want to approach that, we want to move around ideally every hour. Just ankle rolls, shoulder shrugs, deep breaths. Just the more movement we can get in, the better, because inflammation loves Stagnation. So we're— if we're sitting still, the inflammation is being amplified in our body. So the best way we can counter the inflammation and the cabin pressure and all these things is by just moving our body, getting the blood flowing naturally. That's our best tool to fight against that. Obviously, we want to avoid drinks in the flight as well, avoid alcohol, avoid caffeine as well. The only thing we should be drinking here is is a good amount of water with a shit ton of salt and electrolytes in it. Use red light glasses or ambient red lighting app for security and protection. I always wear my red light glasses in, in the, on flights, even though it's daytime. I have them on because that's also an unnecessary stressor to the equation. We're already put under so much stress. Every tool that we can use to limit I guess limit more stress is, is good. Post-flight, what we want to do, we want to ground immediately. The sooner we can ground after jumping off the flight, the better, because once again, a lot of inflammation. The best tool that we can utilize to counter that and get rid of inflammation is grounding and connecting with Earth's magnetic field. So barefoot contact with Earth or ocean. As soon as we— or as soon as we can, basically. We want to also get natural sunlight within 30 minutes of landing to reset our circadian clock. Um, obviously, if we're landing in the evening, making sure to get this as soon as we can in the morning as well. Hydrate again with a shit ton of salt and lemon water, minerals, electrolytes. Eat first meal after landing. Obviously this depends on the time as well, but same principle as we went over, focus on protein and then whole carbs. So summarize, no eating on the plane, hydrating like crazy, do everything in our power to counter inflammation with blue light blockers, moving around, uh, L-theanine, glycine, and taurine as in supplement ways, and then, um, Yeah, I guess that's it for, for the actual flying. Um, hydration as well. So hydration is going to be one of the most important things. So when we're traveling, we're losing a lot of minerals, dry air, poor water quality. So we always want to bring— what I bring, I don't know if actually— yeah, I think I have it here.

Yeah, I see it.

So I bring this little thing that I put, that I have my salt. This is literally the one that I had on the flight. So I bring salt in this and then I have that in my hand baggage and then constantly just, you know, hydrating like crazy. So I'm, yeah, like if a doctor looked at the amounts of salt that I consume when when and around traveling, they would be very, um, worried about my, my blood pressure, unfortunately.

Or—

but little do they know, it's top tier. So, but yeah, if they were just looking, looking at the amounts, they would go absolutely bananas. Uh, but a lot of salt and trace minerals in, in the water. I always— I, I bring my glass jar as well. I brought that, always do. Want to avoid the bottle airplane water ideally, so the best thing is if we can get our own spring water also. Obviously depending on where you're at, you know, at least in Sweden we can't even bring anything in through the security, so you always have to buy. If I'm buying, I'm, you know, making sure to buy Spring Evian or some other good brand. And then, um, yeah, this is standard, but drink before our meals, not during, to support digestion as well. Especially like after traveling, it's, it's gonna be a bit of a stressor no matter how good we approach this. It's going to be stress on our body, right? So the time, you know, the first day after, we want to be very religious with the inputs as well. One of the things that is causing a shit ton of stress on your digestion is this, you know, I know that the bodybuilders love to do this as well for a calorie deficit, drink a full liter of water right before eating your meal because then it becomes harder to eat or whatnot, which is absolutely the most stupid thing you could ever do because that's gonna mess up your digestion. So we want to be very, very cautious with the digestion in general. Don't drink whilst we're, we're—

eating.

We want to drink before and after to make sure we're supporting digestion as well. Supplements. How do I approach this? Well, you don't need a full stack when you're traveling. You just need the leverage stack. So if we have a trip that is, you know, around a week, Like for me right now, when I went to Egypt, I didn't bring any supplement. The only thing that I brought was my— was salt. I brought this on the plane and then I also had another like jar with some of my salt. So Plasma, I guess if we view that as a supplement, is the one thing that I focus on and like that's a non-negotiable for me, right? But I didn't bring any other of my supplements. When I went to Bali, though, for a longer trip, so obviously I was there for a month, then this is what I brought. I brought magnesium glycinate, glycine, taurine, and boron. Depending on if you're going to a, I guess, tropical climate or a Nordic climate, I would consider this as well, D3K2. If let's say I didn't went to Egypt and I went to up in the north in Sweden to a ski trip, I would most likely have brought D3 and K2 as the one thing that I would have brought with me for a shorter trip as well. So I guess if we're— this also depends on where we're going. If we're going to the tropics, there's no real need of having the D3 and K2. But if we're going, you know, to Nordic climates, I guess, that's probably something that I would bring. And then these, if we want to consider some, some other ones: magnesium glycinate, glycine, taurine, and boron for these specific reasons. Sleep obviously being one of the most important variables always, no matter where we're at. So that's why we want to have glycine. And then also for nervous system and liver detox, BioFlow, hydration, calm nervous system. And then boron, testosterone, mineral balance. So this is for cover stress, sleep, hormone regulation, and recovery. That's why, you know, you don't need to bring the whole 10+, you know, stack or whatever. Just these ones are perfect, and this is what I personally do myself.

Okay.

Training and movement, how do we approach that? Well, I think in my— I got 2 proper sessions in, and then I got one, uh, like very like 10 minutes. I don't know if you even can call that session. I was very short on time, but I was like 10 minutes just going in and out basically. So 2 proper sessions, or proper sessions, but 2 30-minute-ish to 45-minute sessions. The one thing here that we have to understand is we're not traveling to become a robot. We're traveling usually for like enjoyment and for living, right? So don't stress about this too much. When traveling, we want to focus on movement rather than performance. Forget about the logging, forget about the tracking, forget about all these things. It's not going to be perfect. The setup is not going to be perfect. So we don't want to chase perfection. We want to chase consistency in the routine and in habits and in energy, right? Even if it's 2 to 3 solid sessions per week, that's enough. If we don't have any gym access, we can do bodyweight, we can do sprints. When I— earlier this year when I was in Thailand, I was spending like a week on an island where there was no calisthenics parks, no gym whatsoever. For the most part, I just did, you know, some bodyweight stuff and then sprints on the beach. So it's not about like, instead of focusing on, oh, I can't train for a week and this and that, you always want to focus on the things that you can control and just make sure you're doing that. So giving, getting the movement up, sprints, long walks, dips, push-ups, pull-ups, move daily, sweat, breathe, don't obsess about having everything perfect. I'll run you through in, in this gym that I spent— I don't know if you can see here in the background— there was one, one chest press machine and one lat pulldown machine that had, uh, that was about it. And then one Smith machine and then one shoulder press and one leg extension. That was about it. What I did for my workouts, and then it was like dumbbells to dumbbells to 20 kg. Like you're trying to even focus on on on getting the session in that you have kind of programmed and planned. Like don't even worry about it. I always go into a session like that and just okay let's just have some fun. Let's just do kind of what I feel like. I don't know. I did some. I think I did like four sets of of the chest press, four set of. of the lat pulldown and then some curls and some, some dumbbell skull crushers and some lateral raises, and that was about the session, right? I don't focus on the numbers, but still same philosophy as with always. Even though I'm not tracking and obsessing about the numbers, I'm still pushing hard, right? I'm still going really, really hard. I'm going to failure. In this gym, as with a lot of other halted gyms though, they usually have weights and machines that are Not the heaviest. So I put the heaviest on all, and I could rep out like 30 reps if I wanted to, which can become a problem then from an intensity perspective. The best tool that I always do then, if you're traveling and, and like weights, all not just equipment is limited but load is limited as well, is I over-exaggerate the tempo. So obviously we always have a pretty standardized, you know, tempo that we want to follow. We want to slow, go slow on the eccentric, press up or pull, and then slow on the eccentric, right? We don't want to rush that. But when you max out a weight, you over-exaggerate the tempo in that one. So you literally do like slow motion on the way down on the chest press and then just press up and then like slow, slow, slow motion on the way down. And to try to, to get somewhat of, you know, stimulants or intensity out of every, every set either way. It was the same thing with the Smith machine. They had like, they had a 20 kg plate to hang on on both sides. That, that was it. They had no other, other plates. I couldn't even use that for like a chest press. You get the point. But instead of focusing on that and stressing, oh, I don't have this and that, okay, let's just try to do, do the most out of the situation. Over-exaggerate tempo, very, very slow and controlled reps to counter lack of load. And then once again, I'm just in there because I like to get a bit of a sweat on, because I like to work out. I'm not there because it's going to build any muscle or this and that. It's more a routine thing to keep that up because that's a part of me, right? That's a part of me. I'm a guy that works out. I'm a guy that puts in the work no matter where I'm at. That's part of my identity. So yeah, just sticking to that. Another variable that I always think is very low effort but very, very high leverage as well is having our light diet dialed in no matter where we're at. So we can stay regulated even across time zones by following the natural light signals. So in the AM, first thing we want to do, always get some sunlight in our eyes. This is one of the best tools that we can use also to To set our circadian rhythm and also get kind of get rid of, um, what do you call it when you, um, jet lag. If we anchor our circadian rhythm correctly, I, I'd argue stop eating on the planes as well. It's going to be one of the biggest, uh, variable or, um, variables here as well. But if you, if you do that and then you set your circadian correct and ground, you know, you're not gonna have any jet lag. Like, I can fly back and forth Bali, Asia multiple times. I'm last couple years never had problem with jet lag at all. So that's that. In the day, we also obviously want to get some light. Exposure in the evening, watch the sunset, red light, avoid blue light. It's a standard procedure. Ground daily, beach, grass, earth resets inflammation, stress, and jet lag. So light, light circadian and grounding, very, very low effort things that I also always prioritize no matter where I'm at. This is a box that, you know, should be, should be ticked off in my opinion. And then nervous system regulation in general. Once again, travel is a bit of a challenge for the nervous system. We can anchor calm with just micro habits throughout the day. And this is also standard things that you guys already know, but, you know, breathwork, box breathing, 4-4-8, NSDR, stretch or walk after the flight. Digital detox during the day. Prioritize calm meals, not eating whilst in front of screens or rushed. You know, sit down with family, enjoy, be present, be calm, and eat the food as well. That's a big, big thing on that. Back to food as well, we want to obviously try to eat local, fresh, seasonal food to support our microbiome and energy regulation. In the tropics, we wanna have more fruits and lighter meals in general. So focus on, you know, I know Rhys is going to Thailand here in a couple weeks. You know, you're gonna, in my opinion, or I'm gonna refer you to eat a lot of mangoes, papaya, a lot of good stuff like this that they have in abundance in Thailand as an example. Obviously if we're traveling to the cold or Nordics, we wanna focus on more red meats, root vegetables, dairy, standard seasonal eating philosophy. When we're traveling as well. Want to respect environments with not just your macros. So seasonal eating, as important as always as well. That's my pointers. I guess I'll show you also some of the photos that I took to kind of just show how I structured my days here as well. So you see it on from, or how I did it. So this was kind of my standard breakfast from the little buffet. They made scrambled eggs. So this was 4 eggs, scrambled eggs. Yes, they fry it in seed oils, but what I did is every time I came up or went up to the counter, I asked to not put any more oil because the pans were literally like already drenched in oil and they poured like half of just insane amounts in before they fry them. So I just asked no, no, no additional oil to try to limit it a bit. But you know, still it's fried in probably sunflower oil or something like that. I don't, I don't care about it. It's not the end of the world. Eggs, some cheese on top, some carrots, some olives, and then some fruit on the side. It was a standard breakfast. If I were training in the morning, same thing, but I had like 2 slices of some bread. This is definitely not sourdough bread and is definitely not, you know, probably the best of the best ingredients in this, but whatever. It was really good. They made this bread in the pizza oven. Yeah, some carbs before the workout hasn't killed anyone, right? Putting it to use. So this is how it could— how I would do it if I'm training after, after breakfast as well. This could be— I don't know if this was a dinner or lunch, but you know, this is what I'm— what— how I ideally structure it once again. So just rice and beef ideally. Here I have some chicken as well and some tuna salad, but rice and a lot of protein is basically— and then some veg on top. That's what I have here. This was a dinner, same thing here. I have a shit ton of beef on this plate. A good amount of veggies and some salad and then some rice here as well. This was a lunch— rice, beef, veg. This day they didn't have any beef, so here's like rice and then a shit ton of chicken, I guess. So this could be, this could be, you know, the third alternative if we talk about the priority hierarchy. If we did eggs and stuff in the morning here. Then this could be like, oh, it didn't have any beef. Okay, 500 grams worth of chicken or something to instead. So yeah, here's just some photos I took and kind of how I structured that myself. So you get somewhat of an understanding. Once again, everything is most likely cooked in Cheetos here. Obviously, at one place they had a charcoal grill. So yeah, of course, instead of getting something that is fried in a pan, I always tried to go and get the stuff from the grill there as well, but you know, it's just about controlling what we can control. I never stress about everything not being perfect. I think I've talked about this with multiple of you guys for sure, but it can do more damage than good to stress about things not being perfect than to just accept the fact that it is and then just, you know, be grateful for that and focus on the positives in the situation. If I were to walk around and just think to myself, oh, everything's fighting C. diff, this and that, this is gonna fuck up my health, this and that, it's gonna fuck up my my, my cell membrane, whatever, that's gonna do like double trouble damage to me because then I'm gonna eat it, which is, you know, on paper not good. But then that additional stress that I tell myself is another variable that is just not good in the situation. So don't even focus on, on that. Just accept the fact that this is, this is the, the rules that I have to, to play within. for this specific time. Try to control the variables that you can and just try to make the most out of it, right? Or the best, the best out of the situation. And it's not harder than that. Awesome, guys. I think that was what I wanted to, to run through. Do we have any questions around traveling? Anything you want me to dive more in, in depth on? Regarding this? Yes, Casper, shoot.

And for example, as you know, I'm bulking right now, lean bulking. And for example, if I were— it's not true, but if I were to go for like 3 weeks to Japan or to wherever in the world, uh, and I were to— or Bali or whatever— and I would, you know, bulk, should I keep bulking even though I have like, like not the most optimal training, or just like don't really care about the calories? Like you said, no numbers, no tracking, or What do you, what do you think?

No, I wouldn't even focus on, on that, you know. I wouldn't even focus on, oh, I have to be right above my maintenance or this and that. Like, I would just, okay, let's view this as a bit of a, almost a deload where it's just, okay, take it chill, just like stick within the, within the, the classic, I guess, frames that we already have set out, and then just, you know, back to controlling everything when we can.

You know, yeah, yeah, sounds good. Okay, thank you.

Any other questions? Niklas, I see your comment. Let's see what you send. Yeah, yeah, I can, I can do that. I'll upload the the call as well, so don't worry about that. What were we saying, guys? Any other questions travel related?

Yeah, I have a question.

Shoot, Blake.

Okay, like, uh, you're— I don't know, I'm just imagining I'm in an environment with a bunch of friends, you know, people are ordering all sorts of like good stuff. Nobody's, nobody's on a program, you know, but I am, you know, I am, and I don't know, uh, I could just see that situation being a little tough.

Can you elaborate more on it? Like, why is it—

is it—

yeah, okay.

Um, I, I think like, uh, okay, there's like, you got the menu in front of you and there's like all these appetizers and all this good, all this good stuff. I'm on vacation, um, Part of me wants to just, uh, you know, dive in and tear it up while I'm there. Yeah, that way.

Uh, no, it's a good point. Wait, let me, let me show you this. Let me see where I have that. Like, one thing that I, that I really want to come across here as well is like, wait, let me bring this up so you get what I mean. If you take a look at this, you know, my whole philosophy is still the same regardless of everything. Like, it's quality over quantity. Here's just an example. Like, this was— now the kind of presentation that I went over now is like the That's the protocol. That's a really dialed protocol. But like when I'm going and now in Egypt as well, it's not like I didn't try any local desserts or this and that, right? Of course I did that as well. And that's things that I think you should be doing. And you know, if I'm going out with my girlfriend and having a nice dinner, you know, we're ordering, if we're going to a nice restaurant, we're ordering a good crème brûlée or we're ordering a good tiramisu or something like this, right? We're having a dessert of course.

course.

And you can, you can absolutely have this. It's the same principle as with everything. It's like the quality over quantity principle. Like, we just want to make sure that we like get— I would— this I can have every day, a good crème brûlée made on a, on a good restaurant. Like a piece of, or a bag of, I don't know, like chips or some like—

Chips.

fried churros dipped in Nutella or something like this, I would never, you know, never. This I'll eat every single day. I'll eat 2 or even 3 some days, you know, like, uh, so it's the same, it's the same as when I'm, when I'm going and getting my, the classic pain au chocolat. It's like I'm going to the best bakery, they make everything with locally sourced ingredients, uh, 100% organic. 4 ingredients in this. This is not a problem, right? Same thing with this. This is one of the best alternatives we have around the globe. Häagen-Dazs vanilla is one of the cleanest, cleanest ice creams. So if I'm having some ice cream or whatever with my— for whatever reason, this is what I'm, what I'm opting for, you know. croissants here. This dessert I make sometimes with my girlfriend as well, just a bun from the cinnamon bun from the same bakery and then a good Häagen-Dazs vanilla basically. So does that make sense, Blake?

That makes a lot of sense, yeah, thank you.

I had a very good call with a client just before this about this as well where he like I think the mindset and the framing going into something like this is the problem for most people because you tell yourself, oh, I'm not gonna have anything and this and that. And then usually people have no problem with it. You know, put a table with all the candy and whatever in the world in front of me, I have no problem resisting it because that's what I've told myself. But then maybe if you try one, you know, then you fucking just set the ball in motion and then you're going absolutely bananas, you know? And I think that's where people get into kind of the habit of binging these things. rather than going in with the mindset that we can absolutely have these things. And like, this is a part of who we are and a part of the, like, the quality over quantity philosophy. And this is not gonna— this is, this is absolutely not something that kind of negatively affects our, our approach, our health. This is because— Pro and con equation here as well. Spending, you know, having good times with friends and this, enjoying a nice dessert, you know, there's so many pros to this equation. That the cons of you know a bit of processed sugar is is not gonna outweigh that. Does that make sense?

Yeah.

Edvard, I think you were first.

Yeah, bro.

Can you hear me? Yeah.

Cool.

So I'm doing Kenya over New Year's.

Yeah.

Which is.

A—

let me think. I fly out the 28th and I'm away. I'll— I have a night in Brussels. I'll be traveling for like 1, 2 days. Would you recommend a longer fast? Or like, do you know what I mean? Like, I've done some longer fasts. Would you like break the fast after 10 hours, or would you make the decision of like, okay, I'm doing 2 days because I won't know the quality, for instance, of the food than when I land in Nairobi or Brussels or whatever.

Oh, I mean, it's not a perfect setup to do a longer fast whilst you're flying because it's just, it's just, it's stress to, to— there's stress to fasting as well, but then there's pros coming out the other side. But then, you know, throwing in traveling in the picture and this and that, I almost think that that becomes too much of a negative if we, uh, yeah, okay, I probably wouldn't. I probably would try to like, but it's the same thing there, why not just bring a, like literally bring a block of Parmigiano-Reggiano and eat that in the layover or whatever.

Yeah, so sort of try to eat 5 eggs just before, bring a Parmigiano and, you know.

Yeah, or 2. Like bring 1 or 2, I don't know, like that. What I, what I did now when I went to Bali beginning of October, I had, I had 2 Parmigiano-Reggiano with me and then I had 2 packs of dried mango in my hand baggage. That was like my layover food, you know.

And you just raw dog that Parmigiano?

Yeah, you'll get some weird looks, but yeah. It's good.

I have it in front of me actually.

Let's—

yeah, but does that make sense at all?

Yeah, bro.

Yeah.

Okay, good.

John?

Yeah, I was thinking about, you know, Christmas coming up, and at least in Sweden we have a lot of pork.

Yes.

What's your view on pork? Like, we talk about chicken and beef, and but like, I heard a lot of different views on pork before, so like, wanted to ask.

Yeah, the general thing here is that industrial kind of commercial pork is always going to be worse than industrial commercial beef, uh, for a couple different reasons. First, like, pork or pigs don't have, um, what do you say, like sweat, like pores, like they can't, they can't detox. properly, which is one of the biggest problems. So if they eat a lot of shit, they're gonna accumulate a lot of shit in their tissue as well. That's one of the reasons why we generally, you know, I would never kind of buy, I guess, yeah, pork from, you know, just the Ica, right, the average supermarket. High-quality pork though, no problem at all. One of my favorite things, which is a very expensive habit I have, is I love pata negra, which is the most expensive. It's the wagyu of pork, where they are grown in Spain and they're only eating— what do you say in English?

Ecolón.

And they're loving life and this and that. Oh, that's one of the best things I know. Edward knows what I'm talking about. But so like, I have no problem. It is a high— it's the same thing as with everything. If it's high quality or like an Iberico pork or something like this, no problem at all. Same thing with the boar meat or wild meat. I am vildsvin or boar. No problem. It's, um, that's a pretty good, or that's a pretty good, good, uh, also symbol of what your environment does with you as well. Because if you, if you look at the boar meat and then you compare that to, uh, uh, to, you know, uh, just regular pork, you know, boar meat looks closer to ground, ground red meat than it looks to pork.

Okay.

And if you look at a boar in the wild, it's like they're hairy, they're big, they're screaming high testosterone, and then you compare that to a, to a regular like pink pig when those two, like, it's the same animal.

Yeah. Um, so—

I'm going to Spain over New Year's, so good thing I'm gonna eat pata negra.

Yeah, like good, good quality in general, good quality, like all the good jamón ibérico and all these things is No problem. Really, really good. This one, like I love that. A good chalk chalk board with. Wow, that's amazing.

Thanks.

Yeah, does that make sense?

Yeah.

But also regarding what you said, there's Sweden Christmas coming up. A lot of people eat julkvinka Christmas. Christmas, what do you say in English?

Christmas ham.

Christmas ham, yeah. If you like a lot of the big, like, scone, I usually think is pretty good quality from, you know, so, but it's the same thing, it's quality over quantity. Like my friend that has the meat, or my meat plug They bring— they're bringing in Iberico Christmas hams, so I'm gonna get my hands on one of those, no problem. Like, I'm gonna eat that whole thing.

That was expensive but good.

Yeah, yeah, awesome. Any other questions, boys?

Yeah, I guess just to follow up with, uh, John, um, with Christmas I always like, like kind of the same if you're like away for like 4 weeks, you don't really track like you said with bulking and stuff. I just eat a lot, you know, I just eat a lot, a lot because it's normal, it's Christmas. So don't really— I don't really have to like really care about the calories or whatever, right, when I'm— when it's Christmas? Or is it simple?

Yeah, this is— it's, it's bad that you ask this, Casper, because my answer to you is not going to be the same for us Yeah, yeah, yeah. Yeah, no, I would—

I—

to you, I would say you don't have to worry. Like, uh, obviously stay like within reasonable, uh, reasonable amounts. But this kind of ties back to what I told her as well. Like, we, we don't want to let this kind of goofy approach be the reason for us to, to set like set the bad momentum in motion, you know. Just because we can eat a lot doesn't mean that we have to. why eat more than we need, you know? And that, that also ties in for most people to an identity thing. Like, if we zoom out, this used to be the case for me as well. Yeah, bye, John. Um, if I had bad food habits like a couple years ago as well, like, if you put, uh, like, uh, all the food in front of me, I'm gonna eat. And I'm not just gonna eat till I'm full, I'm gonna continue it after that as well, just because, you know, you have all in front of you.

Yeah.

Then I started to kind of tell him, like, would I know my goal? I know where I want to head. Like, I know the physique that I want to have. I know, like, the man that I want to be. Are these habits right now reflecting what that person would do?

Hmm.

Most likely not, right? Like, binging and having all these things, like, is that traits that my like ideal version of myself would have? Absolutely not. So why the fuck am I doing that, you know? And then just holding yourself to that standard, you know, I want the bigger picture, then I have to start acting accordingly as well.

Yeah, yeah, that sounds good. And also about the, uh, the story you posted because of the, um, what was it, um, metabolically optimized, uh, thing. Uh, right now we first agreed up on, uh, 3,300 calories and then it was kind of too much, so I kind of went down like 100 calories and now I'm at a point where I'm not gaining weight anymore on 3,200, so I need to go up again.

Yeah, you gotta bring it up.

Yeah, my, my body, I don't know what is happening, but, uh, yeah, it's, it's getting a little hard to, uh, more, more, more, but it should be okay.

Yeah, you have a problem a lot of people would love to have, Kasper.

I guess so, I guess so.

Yeah, we gotta bring it up. You're too optimized. Yeah, no, but it's good. Yeah, definitely bring it up. If you could shoot over some new check-ins as well, Kasper, I can give you some feedback on that as well. All right, boys, any last couple questions or should we call it a day?

3,300. I have 2,100.

Yeah, and Casper is losing at that, at that, uh, that amount.

And I don't even weigh like 70 kg, so I don't know what is happening. But, uh, yeah, yeah, I know it's a personal blessing, I guess. I'm not sure, to be honest.

Yeah, yeah.

No further questions, Your Honor.

Nice, it was a good one. Hopefully enjoy it. Hopefully you have some takeaways that we can apply. Blake, I know you're traveling soon. You have some good, uh, some good takeaways there.

Yeah, absolutely.

And, uh, yeah, good stuff, boys. Nice to see everyone. Hope everyone is, uh, once again having a good start to the week, and let's crush this week.

Ciao ciao, long live Paternegro!