How to stay “on plan” on the road—without perfection, meal prep, or willpower If you travel weekly, you already know the pattern:You start with good intentions… then the airport, the drive‑thru, the hotel lobby snacks, the late game, the conference lunch, the gas station “meal,” the social dinner.And suddenly you’re thinking, “I’ll get back on track when I’m home.” Here’s the truth: if travel is part of your life, your plan has to travel with you. Not as a rigid set of rules—but as a simple system you can execute anywhere, even when life is loud. This is the exact “non‑negotiable nutrition system” I use (and teach clients) to stay steady while traveling for business, kids’ sports, and long‑haul work.It’s not about being perfect. It’s about staying anchored. The mindset shift: stop trying to “stay on plan” Instead, build a travel‑proof baseline.When you travel, your environment changes. Your schedule changes. Your stress changes. Your sleep changes. Your food options change.So if your nutrition strategy depends on ideal conditions, it won’t survive real life. The goal is to protect a few key inputs that keep your body stable: - Protein - Hydration + minerals - Blood sugar steadiness - Digestion support - Simple movement - A “reset” routine (not a guilt spiral) That’s it. My non-negotiables (the system) 1) Protein first. Always. Protein is the travel cheat code.It stabilizes blood sugar, reduces cravings, improves satiety, and makes it dramatically easier to say no to the snack trap. When travel food gets chaotic, protein is the anchor. My rule: Every time I eat, I start by identifying the protein. If I can’t find a protein, I don’t call it a meal—I call it a snack and keep looking for a real meal. Travel protein “yes list” (almost anywhere): - Burger patties (no bun) + side salad or veg - Grilled chicken, steak, salmon, shrimp - Eggs + extra egg whites (if needed) - Greek yogurt / cottage cheese (watch added sugar) - Deli meat roll-ups (quality varies, but it works) - Jerky/meat sticks (watch sugar) - Tuna/salmon packets - Protein shakes (use strategically, not as your whole diet)

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I’m excited to officially open access to my Mental Health Terrain Course: Neuroterrain, inside Bedrock Nation, here on Skool. So many people are trying to “think” their way out of anxiety, depression, brain fog, irritability, burnout, and overwhelm—while the terrain underneath their brain chemistry is screaming for support. This course is a root-cause, practical, and hope-filled framework for strengthening mental wellness by addressing the foundations that influence mood and cognition, including: • Blood sugar + metabolic stability • Gut–brain + inflammation • Nutrient depletion + mitochondrial support • Sleep + circadian rhythm • Nervous system regulation + daily rhythm “anchors” • Strategic lab testing (when needed) If you’ve been looking for a step-by-step, non-fluffy approach that connects the dots between physiology, lifestyle, and resilience—this is for you (and for the families you serve). Join the classroom here: https://www.skool.com/bedrock-nation-8489/classroom/ab34cae5 #MentalHealth #FunctionalNutrition #RootCause #NervousSystem #Wellness BedrockNation AnxietySupport HolisticHealth

Things your doctor didn’t learn in medical school (but your body desperately needs you to understand) Modern medicine is brilliant at emergencies: trauma care, infections, surgery, ICU-level saves. We can use it for what it excels at, and be grateful. But, we also have to be honest about its failures. When it comes to chronic, lifestyle-driven disease (fatigue, insulin resistance, gut issues, anxiety, autoimmunity, obesity, hormone chaos, “mystery symptoms”)… most people get symptom management without a roadmap for why it started—or how to rebuild health from the ground up. That’s where we come in. Our job is to teach you the parts of biology that are often underemphasized, so you can stop feeling powerless and start becoming an informed partner in your own care—what I call becoming your own physician (with wise guidance and the right team). Here are the big categories. 1) Food is not calories. Food is information. Your body responds to what you eat like it’s reading a set of instructions. Real food tends to send signals like: build, repair, regulate appetite stabilize blood sugar reduce inflammatory load support hormones and detox pathways Ultra-processed food tends to send signals like: store energy, crave more spike insulin, increase hunger inflame the gut lining disrupt satiety and stress chemistry You don’t need perfection. You need patterns. Bedrock basics: protein-first meals, whole foods, mineral support, and removing the big inflammatory drivers (seed oils + ultra-processed junk). 2) Blood sugar + insulin drive way more than “diabetes” Most people wait until a diagnosis… but insulin resistance often builds quietly for years. And here’s the kicker: you can have “normal” glucose and still be running high insulin. Insulin touches: fat storage and belly fat energy and afternoon crashes cravings and mood swings hormone balance (especially in women) inflammation and cardiovascular risk What we focus on: stable blood sugar through protein, meal timing, movement, and a personalized plan—not just “eat less.”

This post will be a place where those participating in the Bedrock Reboot Classroom, can post their journal entries, as well as their assignments, including their day 34 before and after "wins."