2775: How To Make Progress While Traveling

Summary of 2775: How To Make Progress While Traveling

by Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

23m•January 19, 2026
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Overview of 2775: How To Make Progress While Traveling

This Mind Pump episode (hosts Sal DiStefano, Adam Schafer, Justin Andrews, Doug Egge) focuses on practical, low-friction strategies to maintain—or modestly progress—your fitness while traveling for business or leisure. The hosts emphasize simplicity, momentum, and pairing movement with travel goals (especially work performance). The episode includes training, nutrition, and habit tips plus resources (a DoorDash diet guide).

Core principles

  • Preserve momentum: frequent travel breaks routines—small, consistent actions prevent on/off cycles and regression.
  • Prioritize travel purpose: if you're traveling for work, fitness should enhance (not hinder) performance.
  • Keep it simple and controllable: minimize logistics and variables; focus on actions you can reliably accomplish.
  • Maintenance > aggressive progress: short, low-volume stimulus is usually enough to retain muscle and energy while away.

Key takeaways

  • Do a short workout every morning (15–20 minutes). If you miss a session or two, it’s not catastrophic.
  • Focus on three movements each session: a push, a pull, and a squat/lower-body movement. That stimulation preserves muscle.
  • Walk after meals and during breaks (10-minute walks add up to meaningful daily activity and help networking).
  • Prioritize protein at meals—eat protein first and aim for roughly your bodyweight in grams of protein per day.
  • When good food options aren’t available, short-term fasting is acceptable and can improve focus.
  • Use DoorDash or local delivery to get higher-protein options when hotel food is poor.
  • Avoid overcomplicating (detailed macros/calorie programs) while on short trips—simple rules win.

Practical training strategies

  • Minimal routine: 2–3 exercises daily, 15–20 minutes total. Example structure:
    • Push: push-up or band overhead press
    • Pull: band row or inverted row
    • Squat/lower: bodyweight squat, lunge, or band deadlift
  • Equipment: a suspension trainer and resistance bands are travel-friendly and cover most needs.
  • Frequency: daily short sessions or most mornings while traveling. Volume need only be enough to maintain—remember the “small volume to hold muscle” principle.

Nutrition & eating tips

  • Bring protein supplements: protein powder, protein oatmeal, or bars are easy to pack and hit protein targets quickly (use a shaker cup).
  • Eat protein first at meals to increase satiety and reduce overall calorie intake.
  • Rule of thumb for eating out: double the meat portion and eat vegetables first—this reliably increases protein intake and controls appetite.
  • If no good options exist and you don’t have an eating disorder or low bodyweight, short-term fasting is acceptable and can boost cognitive performance.
  • Use food delivery (DoorDash) to get proper protein-rich meals to the hotel when onsite options are limited.

Tools & packing checklist

  • Lightweight resistance bands and/or suspension trainer
  • Protein powder, protein oatmeal, or ready-to-go protein bars (keep extras in luggage)
  • Shaker bottle or small blender bottle
  • Comfortable walking shoes for post-meal strolls
  • Simple plan written or saved on phone (3-move routine, protein target, walking schedule)

Example travel day (concise)

  • Morning: 15–20 minute push/pull/squat circuit (bands or hotel gym)
  • Breakfast: protein shake or double meat; prioritize protein first
  • Midday: 10-minute walk after lunch or during meeting break (offers networking opportunity)
  • Evening: keep activity light, aim for one more walk if possible; avoid overeating—protein first

Action checklist (what to do before your next trip)

  • Pack resistance bands/suspension trainer and protein supplement.
  • Identify hotel options (prefer a gym, but don’t rely on one).
  • Set a simple morning routine: push / pull / squat (15–20 minutes).
  • Plan to walk for 10 minutes after meals or during breaks.
  • Choose protein-first strategy for meals or pre-select DoorDash options that provide double-protein servings.
  • Accept maintenance as the likely goal—don’t stress about big progress on short trips.

Notable quotes

  • “Three exercises every single day is all you need to do.”
  • “If there are no good options, just don't eat.”
  • “Make it benefit what you're there to do in the first place.”

Resources mentioned

  • Free DoorDash diet guide: mpdoordash.com (options, macro breakdowns, best/worst choices).
  • Keon supplements: getkeon.com/mindpump (sponsor mention in episode).
  • Mind Pump programs and bundles: mindpumpmedia.com (RGB Super Bundle / MAPS programs referenced).

This episode is a practical playbook: simplify, preserve momentum, prioritize protein and movement, and make your fitness routine support—rather than conflict with—your travel objectives.