Episode 39: Travel Tips
In the final episode of Season Two, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the often unexpected and humorous realities of perimenopause. From surprise hair changes to rethinking deodorant strength, they share personal stories that highlight the evolving nature of aging—and the freedom in embracing it. They also discuss shifting beauty standards and the choice to go gray with confidence and humor.
As summer approaches, the conversation turns to travel and how to maintain health goals without sacrificing the joy of the experience. Heather and Valerie offer practical tips for staying active, prioritizing protein, and choosing accommodations that support simple, nourishing meals—while still enjoying the indulgent moments that make travel memorable.
The episode wraps with a refreshing look at mindset: how to step away from rigid food rules, tune into hunger cues, and release the guilt around enjoying local treats. Whether you’re sipping espresso in Italy or trying new foods in Greece, this conversation is a reminder that mindful choices and a little planning can lead to both a joyful vacation and a grounded return home.
Episode Summary
(0:00:11) – Perimenopause and Hair Surprises (9 min)
In this season finale, Heather and Valerie reflect on the humorous and relatable changes that come with perimenopause. From greasier hair and stronger deodorant needs to shedding and wiry gray strands, they share personal experiences navigating these shifts with grace and humor. The conversation also touches on the use of topical minoxidil and the growing movement toward embracing natural gray hair. It’s a candid look at aging, beauty standards, and the mindset shifts that help make this stage of life feel empowering.
(0:09:04) – Smart Travel Planning for Health and Enjoyment (13 min)
This chapter covers intentional strategies for staying healthy while traveling without sacrificing joy. Heather and Valerie discuss planning ahead with protein, produce, and simple supplements like digestive enzymes or fiber. They offer tips for staying active—like setting step goals or booking Airbnbs with kitchens—and share personal stories about how a little forethought can support digestive health, energy, and ease during family trips.
(0:21:46) – Movement on Vacation: Find What Fits (4 min)
Heather and Valerie explore how to keep movement a part of your routine while traveling, in ways that feel good and make sense for your trip. Whether it’s a walk on the beach or a packed itinerary with plenty of steps, they emphasize flexibility and intention. They also highlight the value of rest, noting that both movement and relaxation can support digestion and overall well-being while away from home.
(0:26:14) – Balancing Exercise and Relaxation on Vacation (13 min)
This chapter dives into personal stories of fitness during travel—whether embracing a spontaneous workout or learning to take a break. Heather and Valerie discuss common concerns, like fear of muscle loss, and offer reassurance about how quickly the body rebounds. They also explain what it means to feel “flat” from reduced glycogen and how a return to routine quickly restores strength. The takeaway: meaningful movement and meaningful rest can coexist.
(0:38:54) – Food Freedom and Local Flavor (7 min)
Travel brings the chance to experience incredible food—and this chapter explores how to enjoy it without guilt. From gelato in Italy to baklava in Greece, Heather and Valerie share how listening to hunger cues and including whole foods alongside indulgences creates a sustainable balance. They also offer tips on integrating diet breaks into travel, showing how flexibility supports both enjoyment and wellness.
(0:45:37) – Letting Go of Food Guilt (6 min)
This chapter centers on the mindset shift from obsessive tracking to mindful eating. Heather and Valerie talk about trusting the skills you’ve built over time, and how releasing judgment—especially around food choices—can lead to a healthier relationship with eating. They explore how language and self-talk influence our habits, and how reframing food choices as intentional rather than “good” or “bad” fosters a more positive mindset.
(0:51:24) – Language, Hydration, and Mindful Travel Habits (10 min)
The episode wraps with practical and thoughtful tips for staying grounded while traveling. Heather and Valerie discuss the power of language—especially around kids—and how being mindful with words supports a positive food culture. They also highlight the importance of hydration and simple tools like travel water bottles. With tips on savoring food, honoring hunger and fullness cues, and sharing desserts mindfully, this chapter encourages intentionality and enjoyment in every bite.