Free guide · LMNL Health

The 30-Day
Traveler Protocol

Nine pages About a ten minute read Free

What it is

Five daily habits, three workouts a week, and nothing that assumes you’re home.

Most plans quietly assume the same gym, the same kitchen, the same bedtime. Take those away and the plan doesn’t bend, it breaks — and then you assume the problem was you. This one is built the other way round. Every piece of it works in a hotel room with nothing in it.

The daily five

  • 01Morning light10 min
  • 02Protein30–50g × 3
  • 03WaterHalf bodyweight, oz
  • 04Movement20 min
  • 05Fruit or vegetables3 servings

The guide explains what each one actually does, why it matters more on the road than at home, and the single rule that carries the whole thirty days.

Who it’s for

Someone who flies for work once or twice a month. Who used to be in decent shape and can feel the difference. Who has started something like this before and stopped, usually around the second trip.

If you already train five days a week, or you’re preparing for something specific like a race or a procedure, this isn’t built for you and I’d rather say so now.

Thirty days won’t change how you look. What it will do is settle the question of whether travel is actually the reason — because after a month of evidence you stop having that argument with yourself every time a trip shows up on the calendar.

Get the guide

Fill this in and the guide is yours right away, with a copy sent to your email so it’s on your phone for the next flight.

Text messaging. By providing your phone number and submitting this form, you agree to receive text messages from LMNL Health, including messages sent using automated technology. Consent is not a condition of purchase. Message frequency varies. Msg & data rates may apply. Reply STOP to opt out, HELP for help.

See our Privacy Policy and Terms. Mobile information is never sold or shared with third parties or affiliates for marketing purposes.

Rather not use a form? Email keagan@lmnlhealth.com and I’ll send the guide over myself.

What happens after

You get the guide immediately. Over the following week I’ll send a few short emails expanding on the habits — one on protein, one on what the full thirty days involves, one on who the program isn’t for. If you gave me your number, I’ll also text once to ask whether you have questions about any of it. You can stop either at any time.

There is a paid version — the full thirty days run inside my coaching app, with the workouts, a weekly review, and two calls with me. It’s $297 for the thirty days and the first two weeks are free — cancel before day fourteen and you won’t be charged. The link is on the last page of the guide. The guide itself is free and stays free whether or not you go any further.

If habits alone haven’t moved the needle and you want to know what your bloodwork is actually saying, that’s MAP — 16 weeks of 1:1 metabolic health coaching built on a 68-marker lab panel.

Questions

I’m Keagan Barnes, a National Board Certified Health & Wellness Coach and the sole practitioner of LMNL Health, operated through Keagan Barnes LLC. If you want to ask something before handing over your email, just write to me at keagan@lmnlhealth.com or call +1 (858) 252-0826.

LMNL Health provides health coaching, not medical care. See the medical disclaimer before starting any new nutrition or exercise plan.