9 Ways We Stay Healthy While Traveling (Even With a Newborn)
A real-life cabin getaway in Harpers Ferry, WV — with Bethany + baby Greylan
9 Ways We Stay Healthy While Traveling (Even With a Newborn)
A realistic, non-toxic travel routine for new parents: clean air + water, simple real-food meals, circadian rhythm support, movement, recovery, and how we stay healthy without trying to be perfect.
Author
Craig McCloskey
Board-Certified Nutritionist
Travel looks very different after having your first baby.
When my wife and I welcomed our son just a few months ago, something shifted—not just logistically, but mentally. Everything suddenly felt more intentional. Sleep. Food. Air quality. Stress. Recovery. Even how we unwind at night.
That’s what sparked this short, spontaneous getaway to a small cabin in the woods near Harpers Ferry, West Virginia. It wasn’t about optimization or perfection. It was about bonding, slowing down, and maintaining enough of our daily rhythms to feel good—without turning the trip into a health checklist.
This article breaks down how we travel as a young family while staying relatively non-toxic and grounded, why these habits matter physiologically, and how to apply them without overthinking it.
Travel Doesn’t Have to Be “All or Nothing”
One of the biggest traps people fall into with health is the idea that it’s either perfect or pointless.
That mindset tends to backfire—especially while traveling.
On this trip, we ate foods we don’t normally eat every day. We bent routines. We stayed up later than usual. And none of that “undid” our health.
Why? Because health is built on patterns, not isolated events.
Short-term changes don’t meaningfully derail metabolic health, gut health, or hormone balance—chronic inputs do. That’s why our goal while traveling isn’t control. It’s damage reduction and supporting the basics: hydration, sleep, movement, light exposure, and nutrient intake.
1. Creating a Low-Stress Environment (Even in a Rental)
The cabin we stayed in was intentionally simple—quiet, minimal service, surrounded by trees. That matters more than most people realize.
We leaned into that by:
Spending evenings outside by the fire
Limiting artificial light at night
Playing board games instead of scrolling
Keeping evenings calm and predictable
That last point matters a lot when traveling with a newborn. Babies regulate through you. When parents are calm, babies tend to be calmer too.
2. Food on the Road: Nourishment Over Rules
We brought a frozen paleo chili from home in glass containers—not because you must meal prep to travel, but because it makes the first night easy.
Travel days are physiologically stressful. You’re seated longer, dehydrated, exposed to unfamiliar environments, and often eating later than usual. A simple, protein-rich dinner goes a long way toward stabilizing blood sugar and sleep.
We paired the chili with white rice, cheese, and sour cream—because flexibility matters too.
The goal wasn’t strict paleo. It was nutrient density with enough carbs to support recovery and sleep.
Salt matters here as well. Sodium helps maintain plasma volume and reduces the stress response associated with travel dehydration. We always travel with mineral-rich Redmond’s Real Salt travel-size bottles for that reason.
Watch the Full Video: How We Travel Healthy as a Family
Transcript:
[0:00] Craig: What's up, guys? My wife and I are taking a trip with our newborn son, and I want to take you guys with us.
[0:04] Craig: I'm just finishing up loading up our Jeep now, and I want to vlog this entire experience for you guys.
[0:10] Craig: Something I've never done before, but I want to show you how we stay as healthy as we can while we're traveling — but also how to have fun and not be so perfect about it.
[0:19] Craig: It doesn't need to be perfect. We eat things that we wouldn't normally eat and we do things we wouldn't normally do, but also how we travel and stay as relatively non-toxic and healthy as we can.
[0:27] Craig: So if you guys want to join us on this journey, let's go.
[0:40] Craig: After having our first son, Greylan, just a couple months ago, my wife and I more or less spontaneously left for a 3-day getaway to this small cabin in the woods in Harpers Ferry, West Virginia — so we could bond and relax together.
[0:49] Craig: It was really secluded, minimal service, and just what we needed — a break from the world for a few days, just the three of us.
[1:00] Craig: Bethany did a great job finding this place. It had awesome vibes that made being able to relax that much more enjoyable.
[1:05] Craig: After we got in and set up, I knocked out a quick outdoor workout to stretch my legs into the earth. I'm currently in the middle of 75 Hard, so I needed to get in my second workout of the day.
[1:12] Craig: We'll see if I can stick to it the next few days. Thankfully, I have these two to hold me accountable.
[1:18] Craig: After a quick shower, we sat down to play a few games of Sequence and drink a little kombucha while Greylan took a nap.
[1:23] Craig: Being such a nice fall evening, we decided to start a fire with the wood we brought from home. It’s honestly not a bad way to wind down in the evening while still keeping our circadian rhythms in check.
[1:33] Craig: While they enjoy the fire for a little bit longer, I snuck inside to make dinner — paleo chili we froze and brought from home.
[1:37] Craig: We used glass containers to avoid plastic as much as possible. And believe it or not, the Airbnb had non-toxic silicone cookware, which was pretty cool.
[1:48] Craig: To avoid using tap water, we brought our own spring water.
[1:52] Craig: While we do prefer using glass, we didn't have any this time around.
[1:54] Craig: And these are our supplements we travel with this time — my stack of Keon aminos, sleep, and omegas. And this is Bethany’s prenatal and fish oil she's taking postpartum.
[2:05] Craig: Using our spring water, I made a quick pot of white rice and then topped it with chili. And of course, is it really chili if you don't add shredded cheese and sour cream?
[2:14] Craig: By that time, the fire was out and Bethany and Greylan were both ready to eat.
[2:15] Craig: Oh, and these little Redmond travel salts really come in handy. I highly recommend.
[2:19] Craig: And that's pretty much how we ended our night. It was a long travel day and we were all pretty exhausted — so we tucked him into his bassinet and called it a night.
[2:32] Craig: Hey guys, real quick — there is something that we forgot to pack for this trip: our Air Doctor. And honestly, we noticed right away.
[2:40] Craig: We usually travel with it everywhere we go because the air quality in hotels, rentals, and even Airbnbs can be pretty rough — mold, dust, VOCs, and all the invisible stuff you don't really think about until you start feeling congested or wake up groggy.
[2:56] Craig: At home, we run our Air Doctor 24/7, and it's actually crazy how much dust and toxins it catches.
[3:01] Craig: It uses a medical-grade UltraHEPA filter that removes 99.99% of all airborne particles — things like smoke, mold, dust, bacteria, viruses, and other microscopic particles that most air purifiers miss.
[3:18] Craig: It's one of those products you don't realize how much you're actually relying on until you don't have it.
[3:23] Craig: So if you've been wanting to upgrade your home's air quality — or even travel with clean air like we usually do — you'll always save an exclusive 40–50% off (often more during holiday deals) on your Air Doctor when you use my link below.
[3:34] Craig: No code needed. Just head to mccloskey.com/air.
[3:45] Craig: And you can save exclusive discounts today — because once you breathe cleaner air, there's really no going back.
[3:51] Craig: The next morning, we woke up feeling pretty refreshed. Gray's been sleeping through the night now, and his mom and I are loving it.
[3:59] Craig: So we went downstairs to hydrate first and then make a pot of coffee.
[4:00] Craig: For more than a decade, I've always started my mornings by chugging 32 oz of water. Just add some electrolytes in and you're good to go.
[4:08] Craig: The Airbnb actually had a decent coffee setup, but I'm such a snob when it comes to coffee. I usually always travel with my home setup.
[4:16] Craig: Now to each their own, but there's no way I'm using a Keurig.
[4:18] Craig: I brought Purity coffee beans — 2/3 decaf — and my Chemex, which is made of glass and a lot better than a moldy Keurig machine. Trust me, the coffee tastes a lot better.
[4:28] Craig: Unfortunately, I didn't have a kettle, so I had to settle for boiling water in a pot and pouring it over the coffee that way. It still turned out great.
[4:37] Craig: I usually drink it black, but I decided to froth in some heavy cream this time.
[4:41] Craig: By now, Bethany was up and finishing making her breakfast — a Greek yogurt bowl we have just about every morning that we get from our local farm.
[4:48] Craig: And for the next half hour, we just sat by the fire and enjoyed a cozy morning together. Bethany read Gray a book, and he was pretty mesmerized by the fake fireplace.
[4:57] Craig: Now it was time to do my first 75 Hard workout of the day. Since it was raining outside, I decided to do it inside instead.
[5:03] Craig: I've been taking these Keon Essential Aminos for the past year before my workouts, and they're amazing to say the least. They help build and preserve muscle mass — especially if you're working out fasted like I usually do.
[5:16] Craig: My workout today was a core circuit by my guy Sha T. We have the BODY app, which makes it really nice to work out while traveling.
[5:23] Craig: And after I was done, it was Greylan's turn to do his core workout too. Like father, like son.
[5:27] Craig: I grabbed a quick shower using the non-toxic shampoo, conditioner, and soap that we brought.
[5:31] Craig: Then I put on my Alitura Naturals skincare I've used pretty much every single day the last 5 years.
[5:40] Craig: After a diaper change, we brought healthy baby wipes and a whole pack of Millie Moon diapers. I really hope this is going to be enough.
[5:48] Craig: Time for Greylan's fit check. Yep — he is such a stud.
[5:52] Craig: We're going to be doing some walking this afternoon, so I put on my Vivo Barefoot shoes, and we're off.
[5:56] Craig: Bethany found a cool local sourdough bakery we wanted to check out. Apparently, their sourdough starter is more than 42 years old.
[6:04] Craig: When we walked in, we were hit with the best smell I think I have ever smelled. They had an entire wall of freshly baked sourdough and an assembly line in the back prepping everything. Henry Ford would be proud.
[6:16] Craig: They had a lot of other local goods too — dairy, eggs, a whole wall of jams, and other condiments. We ended up getting a loaf of sourdough, biscuits, and fresh buffalo butter.
[6:28] Craig: After that, we made our way into the historic Civil War town, Harpers Ferry. It really kind of reminded me of something from Europe because of how old it looked.
[6:35] Craig: The buildings and cobblestone roads brought a lot of history to the area.
[6:40] Craig: We found our way to The Rabbit Hole — a popular lunch spot with great food and even better views. Although this is my absolute favorite view right here.
[6:50] Craig: You wouldn't believe it if I didn't get it on camera, but they had an entire THC menu. We didn't partake.
[6:58] Craig: I got a bunless burger on top of freshly grown salad greens, and Bethany got the best looking fish and chips I've ever seen.
[7:04] Craig: After lunch, we had another diaper change before we headed on a nice walk — which I counted as my second outdoor workout of the day.
[7:09] Craig: It's one of the last nice fall days and a good way to wind down our afternoon by getting in 10k steps.
[7:17] Craig: When we got back, honestly we can't get over this drive and the views.
[7:21] Craig: I made another pot of 2/3 decaf coffee from Purity — same method.
[7:26] Craig: We sat and watched a little Netflix while Bethany fed Greylan. Then we headed out to play another round of Sequence.
[7:34] Craig: She didn't hold back on calling me out when I lost — but it didn't take me long to come back and beat her 3 to 2.
[7:42] Craig: Do you guys play family board games? Let me know which ones in the comment section below.
[7:46] Craig: Then after I won, we wanted to jump in the hot tub to unwind from the day. We kept Greylan in his travel bassinet right beside us as he continued to sleep.
[8:04] Craig: Although, I forgot I still needed to do a cold shower as part of my 75 Hard challenge. So I had to run upstairs quick.
[8:12] Craig: Now we're going to go back out to the hot tub. It felt really good — a nice way to do a little contrast therapy in the middle of our evening.
[8:20] Craig: From there, I went in, washed up, and put on my nighttime skincare routine. This is the night cream by Alitura — you just have to try it to know how good it really is.
[8:30] Craig: While Bethany was finishing up in the shower, I snuck Greylan some screen time by showing him his first ever Disney movie.
[8:34] Craig: We're not doing screen time this young, but I just couldn't resist putting on Finding Nemo for him.
[8:40] Craig: He loved it — but I think it ended up being more nostalgic for Bethany and I.
[8:45] Craig: In the middle of that, I was excited to try the sourdough we got earlier. I toasted some, spread a little buffalo butter on, and it was delicious.
[8:54] Craig: I served it with some leftover chili. We finished watching Finding Nemo as Greylan slept.
[8:58] Craig: Then Bethany wanted some popcorn, so I made a bag and melted some more buffalo butter we just got.
[9:04] Craig: There's a healthier alternative to pretty much anything as long as you know how to look for it. We consider these treats — not all the time — but when we do, we try to use good quality ingredients and make it ourselves.
[9:13] Craig: More often than not, it tastes way better when you use real fresh ingredients.
[9:22] Craig: And you always got to have two bowls — his and hers.
[9:25] Craig: So that's pretty much how we winded down our evening. I finished drinking my water, Bethany fed Greylan one last time before we laid him down, and then I hopped into bed while I read a chapter of my book to complete 75 Hard for the day.
[9:37] Craig: The next morning was our last day before we headed back home.
[9:40] Craig: I started off like I always do — more water and electrolytes.
[9:43] Craig: I made a cup of coffee and went right outside to earth and get morning sun on my eyes. It was a beautiful fall day.
[9:49] Craig: By that time, Greylan was up, so I grabbed him and watched him as I finished my cup of coffee.
[9:56] Craig: When Bethany came down to take over, I jumped right into my workout — more of a wake-up cardio circuit to get the blood flowing.
[10:03] Craig: I worked up a pretty good sweat, so I went outside to cool down while Bethany fed Gray.
[10:07] Craig: I took a shower and threw on my organic cotton clothing that I wear pretty much every day. My fashion choices are pretty basic.
[10:13] Craig: I made us both some breakfast — the same yogurt bowl and our supplements. I honestly could eat this yogurt bowl every day, and I pretty much have every morning for the last 4 years.
[10:26] Craig: After another quick diaper change and fit check, it was time to check out and load up the Jeep.
[10:31] Craig: Before we headed back home entirely, we wanted to explore a little more of Harpers Ferry.
[10:36] Craig: We took turns pushing Greylan in his stroller. These hills are no joke — steep and narrow — but with great views.
[10:45] Craig: Our first stop was a local coffee shop called Battlegrounds. Nice little shop with good coffee and even better vibes.
[10:52] Craig: From there, we spent another half hour walking around and checking out all of the old history.
[10:56] Craig: Lewis and Clark passed through here at one point, so we stopped to check out their museum along with some other cool old buildings.
[11:03] Craig: Overall, it was just a really cool old town with a ton of history.
[11:06] Craig: It's also part of the Appalachian Trail, so there was a lot of walking opportunities.
[11:12] Craig: We walked over the bridge that runs on top of the Potomac River — also part of the Appalachian Trail.
[11:18] Craig: By that point, it was time for us to head home. We made the hour drive, stopped at our family's house to get our dogs, and they were super excited to see us.
[11:24] Craig: Overall, we couldn't have asked for a better trip, and we hope you enjoyed following us on our journey as much as we enjoyed experiencing it. We'll see you guys next time.
This video walks through the entire trip—from packing and food to workouts, recovery, and winding down—so you can see exactly how we apply these principles in real life.
3. Water Quality Still Matters When You’re Away
One thing we did notice immediately on this trip was the water situation.
Most rentals rely on municipal water systems, which commonly contain chlorine byproducts, volatile organic compounds (VOCs), and residues from aging infrastructure. While short-term exposure isn’t catastrophic, it can absolutely affect how you feel—especially sleep quality, congestion, digestion, and skin irritation.
For this trip, we brought our own bottled spring water to avoid using the cabin’s tap water as much as possible. It’s not perfect, but it’s a simple, realistic travel solution that helps reduce unnecessary exposure when you don’t know what you’re dealing with.
At home, we’re much more consistent. We use AquaTru reverse osmosis water 24/7, which removes chlorine, fluoride, heavy metals, PFAS, and other common drinking-water contaminants. It’s one of those foundational upgrades that quietly improves how you feel over time—especially when you’re drinking water all day, every day.
We felt a similar contrast with air quality on this trip. We forgot to bring our air purifier, and honestly, we noticed within hours. At home, we run a high-performance air purifier continuously, and it’s wild how much dust and debris it pulls out of the air.
This is one of those things you don’t fully appreciate until it’s missing.
4. Morning Anchors: Light, Hydration, and Movement
Travel often disrupts circadian rhythms—but anchoring your mornings can offset a lot of that.
Every morning starts the same way for me, whether I’m home or away:
Water first (usually with electrolytes and/or fresh-squeezed lemons)
Natural light exposure
Gentle movement
Morning light exposure helps regulate cortisol rhythms and melatonin production later that night. Hydration restores plasma volume lost overnight. Movement primes insulin sensitivity and circulation.
Even small workouts—bodyweight circuits, walking, or mobility—are enough to maintain momentum while traveling.
I also continue supplement routines that support muscle preservation, recovery, and sleep. These aren’t magic, but they do help fill gaps created by disrupted schedules and inconsistent meals.
5. Coffee Without the Mold and Plastic
I’m particular about coffee for a reason.
Poor-quality coffee can contain mold toxins, pesticide residues, and other compounds that can worsen anxiety, digestion, and sleep—especially when you’re drinking it every single day. The brewing method matters too. Plastic-based systems and poorly maintained machines are common sources of off-flavors and unwanted contaminants, particularly when heat is involved.
That’s why I’m intentional about both the coffee itself and how it’s brewed.
I use Purity Coffee beans regularly because they’re specifically tested for mold toxins and pesticides, and they’re sourced and roasted with health in mind—not just flavor. The difference is noticeable, especially if you’re sensitive to caffeine or prone to jitters, reflux, or afternoon crashes.
When we travel, I bring clean beans with us and brew using glass whenever possible. It’s not about being extreme—it’s about consistency. When one daily ritual stays the same, it helps anchor your routine even when everything else is different.
If you want to try Purity for yourself, you can get 20% off your first order with code CRAIG. It’s one of those small upgrades that quietly improves how you feel day after day—at home or on the road.
6. Skincare, Hygiene, and Baby Products Matter Too
Your skin is your largest organ—and travel increases exposure to unfamiliar soaps, detergents, and cleaning agents.
We travel with our own personal care products for that reason. Clean skincare, shampoo, and soap reduce unnecessary chemical exposure and help prevent irritation or inflammation—especially when stress is already elevated.
That same logic applies to baby products. Babies have higher surface-area-to-body-weight ratios and more permeable skin. Using gentle, fragrance-free wipes and diapers reduces unnecessary exposure during a time when their systems are still developing.
7. Walking, Play, and Low-Intensity Movement
Some of our favorite moments on this trip weren’t planned.
Walking through Harpers Ferry. Exploring old streets. Sitting by the fire. Playing board games. Even small routines—like coffee by the fireplace—become meaningful when you slow down.
Low-intensity movement like walking improves glucose disposal, supports digestion, and reduces stress hormones. It also counts. A lot more than people think.
We hit 10,000 steps without trying—and it felt good.
8. Contrast, Recovery, and Sleep
Hot tubs, cold showers, and contrast exposure aren’t required—but they can support relaxation and circulation when used appropriately.
The key is timing and moderation. Evening heat exposure can promote relaxation and sleep onset when followed by cooling. Short cold exposure earlier in the day can enhance alertness.
Sleep remains the foundation, though. Without it, none of the other inputs matter much.
9. Real Food Treats Still Count as Real Food
One of the best lessons we’ve learned is that quality matters more than frequency.
Sourdough bread, real butter, homemade popcorn—these aren’t “cheats.” They’re traditional foods made with simple ingredients. When you prepare food yourself and choose quality inputs, treats become nourishment too.
Health isn’t about restriction. It’s about discernment.
Final Thoughts: Sustainable Health Travels With You
This trip wasn’t perfect—and that’s the point.
Health that only works at home isn’t sustainable. Real health adapts. It bends without breaking. It prioritizes the fundamentals and lets the rest fluctuate.
If there’s one takeaway from this trip, it’s this:
Do less—but do the right things consistently.
Hydrate. Get light. Move your body. Eat real food. Breathe clean air. Sleep when you can. Enjoy the moment.
That’s health—at home or on the road.
