Dr Ryan's tips for eating healthy & exercising when you're traveling

0:00 think the worst one I stayed in was like 0:01 this really seedy comfort and even that 0:03 terrible comfort in actually had a 0:05 treadmill 0:08 [Music] 0:15 so you're on the Run you're on a quick 0:18 trip or you're in a hotel what do you do 0:20 to not destroy your dire train plan this 0:22 is actually my situation now okay so 0:24 what exactly do you look for well number 0:26 one if you can try to find a hotel with 0:29 a decent gym some of the hotels that I 0:31 like West End Equinox Fairfield Inn 0:33 Suites this is a little bit lower end 0:35 but it tends to have pretty decent 0:37 equipment the Fairmont and if you're in 0:39 New York or Chicago the James Hotel 0:42 yeah I don't know what your expense 0:43 account is for your company but you know 0:45 depending on how important you are it 0:47 can be like you need a really nice hotel 0:48 with a good Channel you know most of 0:50 these guys actually have full gyms in 0:53 their hotels which is pretty awesome so 0:55 that would be one thing many gyms also 0:57 have access to a full-scale gym that's 0:59 really close by right you can always 1:01 inquire as well if you don't have a gym 1:04 which can occur right and certainly 1:05 that's definitely something at least do 1:07 some cardio even the crappiest hotels 1:09 that I've been yeah and I definitely 1:11 definitely stayed in some really bad 1:13 ones when I was in medical school in 1:14 residency just trying to you know 1:16 interview and stuff I think the worst 1:17 one I stayed in was like this really 1:19 seedy comfort and even that terrible 1:21 comfort in actually had a treadmill if 1:23 you don't have a gym at least to some 1:25 form of cardio passing cardio in the 1:26 morning if you do unfortunately not 1:29 follow your diet super strictly at least 1:32 you'll have burned some fat reserves 1:34 what can you do for food well ideally 1:36 it's Landing beforehand can help a whole 1:38 bunch so packing things with whey 1:40 protein isolate fruits or 1:42 nuts can really be a big deal but if you 1:44 don't do that instacart is pretty 1:46 awesome they deliver to hotels and they 1:48 can you know there's typically grocery 1:49 stores around and you can just blow 1:51 yourself over I like to if I can try to 1:54 get like a suite right or um because 1:56 typically the refrigerator is there and 1:58 some of them actually have like stoves 2:00 so if you want to cook something you can 2:01 do that if you're unable to do that at 2:04 least get one with like a bridge I guess 2:05 most most places sell like a mini fridge 2:07 so a super simple healthy on the go meal 2:10 well if you packed whey protein I slept 2:12 like in a bag maybe one to two scoops of 2:14 that and a glass of water eight to 2:16 twelve ounces of water use this and mix 2:18 it j-rob mix this really easily fruits I 2:21 like apples they don't spoil you can get 2:23 them anywhere a half to one medium apple 2:25 is a good source of carbs and that would 2:27 be a great source of carbohydrates to 2:29 add to your whey protein I slap and then 2:31 healthy fats so you know packing a bag 2:34 of Braums try not to get the roasted 2:36 ones because they tend to degrade the 2:38 omega-3 fatty acids raw almonds pecans 2:41 Walnut 10 to 15 kernels would be about 2:44 10 to 15 grams of that that would be a 2:47 great meal right there and then many 2:49 times pre-cooked chicken breast is 2:51 available everywhere and instacart can 2:53 help out 2:54 it's a Trader Joe's they have something 2:56 called just chicken which is just 2:58 chicken it's just basically cooked 2:59 roasted chicken and they use a very 3:02 small amount of olive oil it's pretty 3:03 healthy so that might be something to do 3:05 16 ounces is a pretty good source of 3:07 protein and then finally if you have to 3:08 go out to a dinner always opt for a 3:10 salad if you can grilled chicken salad 3:13 works well if you don't want to do that 3:15 lean meats for sure grill baked minimum 3:18 oil top sirloin white fish I'm not a 3:21 huge fan of salmon primarily because 3:22 there's a Trends on the fat associated 3:25 with the protein and flexural you get 3:26 things in flounder Cod Sea Bass for 3:28 trout vegetables try to avoid bread or 3:32 desserts unless it's your cheat meal 3:34 because that's where you can get a lot 3:36 of calories and then finally limit 3:38 alcohol don't be like some of my 3:41 colleagues who are coming to resident 3:42 interviews and debris interview dinner 3:45 you know gorgeous soap and alcohol and 3:47 then just you know it was just a 3:49 terrible experience for some of them the 3:50 next day limited to maybe a glass of 3:53 wine or even not at all you 3:55 a lot fresher the next day and be able 3:58 to interact with your clients or 4:00 whatever and you know in a better way 4:02 alcohol in any amount even one of us 4:05 really doesn't pick impact sleep and 4:08 we're starting out trying to find out 4:10 more and more study suggestion has 4:12 really has no positive impact like on 4:14 cardiac health or labor health or any of 4:17 that stuff so many of those studies back 4:18 in the 80s or 90s it's just that hey it 4:20 glossary of wine it's good for your 4:21 heart that may actually reduce low 4:23 pressure reduce that starts to explain 4:25 wrong 4:26 [Music]