238. Navigating the 2:00am Wake Up Call

Andrew Fix — Tue, 18 Aug 2026 12:00:53 +0000

From behind the wheel on a travel day fueled by too little sleep and too much airport food, Dr. Andrew Fix breaks down what it takes to protect your training, nutrition, and sanity when travel throws your routine into chaos.

Two flights, two little ones, and a 2 a.m. wake-up call set the stage for a candid look at what happens when the ideal routine falls apart under the weight of travel. Andrew shares how he and his wife handled beer, pizza, and broken sleep without spiraling, and why he refuses to let his wearable data dictate his mood the morning after a rough travel day. Consistency on the road might be the workouts you squeeze in, the food choices you make at the airport, or how fast you get back to normal once you land.

Between packed protein shakes, two gym sessions squeezed in while visiting family, and an honest take on why he won’t stress over a bad recovery score, Andrew makes the case for intuitive movement and eating over rigid rules. He closes with a challenge worth sitting with before your next trip. Are you planning your travel around your goals, or only your itinerary?

Quotes

“Ate some things that I don’t eat every single day, some sweets and whatnot. Had a bunch of pizza last night .I’m not overly concerned about that because we’re gonna get back here, we’re gonna get back on track.” (03:42 | Dr. Andrew Fix)
“Try to maintain some semblance of a schedule from a fitness perspective. We went for a walk or two and didn’t just completely sit around, which is so easy to do when you’re home, you’re visiting family, you’re spending time hanging and talking with relatives.” (04:17 | Dr. Andrew Fix)
“I’m guessing if I look at my watch app or my Oura Ring app, it’s gonna probably tell me that my sleep was low, that my recovery is low. What I’m just gonna try not to do, not that I shouldn’t pay attention to that, is I’m just gonna try not to get concerned about it, get worried about it.” (05:33 | Dr. Andrew Fix)
“Can you pack some high fiber, high protein snacks and stay hydrated? That’s gonna go a long way to keeping you on track with your goals when it comes to traveling and navigating the food.” (07:33 | Dr. Andrew Fix)
“You don’t need to make your trip all about the fitness or all about the food or anything like that. You just need to intuitively eat, intuitively move.” (08:28 | Dr. Andrew Fix)

Links

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The post 238. Navigating the 2:00am Wake Up Call appeared first on Physio Room.

95. Maintain Your Fitness Routine While Traveling

Andrew Fix — Tue, 21 Nov 2023 22:45:09 +0000

Are you tired of letting your health and fitness goals go off the rails when you travel? Well, in this episode of The Code, Dr. Andrew Fix shares some game-changing tips to help you stay on track while on the road.

Dr. Fix emphasizes the importance of prioritizing protein in meals while traveling, as it helps to reduce hunger and keep cravings in check. He suggests pairing protein with either a carbohydrate or a fat, but not both, to avoid excessive calorie intake.

Consuming caffeine can help curb hunger signals and cravings, especially in the morning or during time zone changes. Dr. Fix highlights the importance of incorporating fiber-rich foods into the diet while traveling. He mentions that having fruits, like apples, and protein snacks on hand can help satisfy hunger without resorting to fast food or unhealthy options. Look for ways to prioritize physical activity during travel. He suggests waking up earlier to fit in a workout or finding alternative ways to stay active, such as bodyweight exercises or going for walks or runs. He emphasizes that it’s okay to prioritize personal fitness goals and not feel guilty about wanting to exercise while visiting family or on vacation.

Dr. Fix advises getting back into a normal routine as soon as possible after returning from travel. This includes resuming regular exercise, maintaining hydration, and sticking to regular sleep and eating patterns. Leveraging this advice will ensure that travel doesn’t derail your healthy habits!

Quotes:

• “Prioritize your protein and have it with a carb or a fat, but not always both.” (7:58 | Andrew Fix)

• “Try to keep some amount of activity in your schedule when you’re on the road.” (13:19 | Andrew Fix)

• “I think sometimes when we are going to visit somebody who, maybe they don’t have the same habits or they don’t like to do the same activities as us, for whatever reason, I think sometimes we feel bad. Like we feel bad that we want to do something that they may not be doing. I mean, man, they might even want to do it with you if you just invite them or ask them. Maybe they would like to go, but they’re unsure what to do. But you’ve got to remember, I think, that you wanting to go to the gym is not doing anything to them. You’re not harming them in any way. You’re not putting them down in any way. You’re not doing anything negative to them. You’re just trying to do something that you want to do that is good for you and good for your health, good for your mental health, your physical health. And that’s okay and you shouldn’t feel bad about that.” (13:53 | Andrew Fix)

• “The quicker you can get back onto your normal schedule, your normal times that you eat, the normal times that you work out, the hours that you sleep, that you wake up, the better off you’re going to be.” (16:51 | Andrew Fix)

Links

https://thereadystate.com/trs_podcast/adam-bornstein-ditching-diet-culture/ Thank you to The Ready State and Adam Bornstein for inspiration for this episode.

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