How To Stay Healthy While Travelling? Fasting Expert Shailendra Kaka Weighs In

Being someone who travels for work every few weeks, I can say this with confidence—it’s really hard to stay healthy on the move. One stale sandwich, one oily paratha, and suddenly your stomach and sleep are both demanding sick leave. I’ve tried everything—cautious food choices, skipping desserts, carrying electrolytes, sticking to dal-chawal, even rationing caffeine. But somehow, travel still leaves me feeling sluggish and slightly off my game.And I know I’m not alone. Whether it’s a red-eye flight, an airport meal at 2 a.m., or a destination wedding that turns into a three-day buffet marathon, travel tends to throw our bodies completely off rhythm. Somewhere between the excitement of movement and the exhaustion of it, health quietly slips through the cracks.So when I came across Shailendra Kaka, popularly known as "Fasting Kaka" and his claim that he returns from every trip feeling more energetic than when he left, I was intrigued. Turns out, there’s a method behind that madness—and it involves not eating.A Journey That Began On The RoadLong before people knew him as a fasting expert, Shailendra Kaka was an explorer. In 1994, he embarked on an extraordinary solo road trip across India—40,000 kilometres in eight months, driving through every major city and small town. The journey left him so fascinated by the diversity of India that he repeated it in 1999, this time diving into villages, meeting farmers and artisans.“Back then, there were hardly any clean food options on the road,” he explains. “I realised that the more I ate from random dhabas, the worse I felt. So I started skipping meals, not intentionally fasting, but out of necessity. That’s when I noticed something surprising. When I didn’t eat for long stretches, my energy levels went up, not down.”That insight, born out of practical experience, became the foundation for his current approach to travel and wellness. “Over time, I understood that fasting isn’t about starving,” he says. “It’s about resting. When you don’t eat, your body isn’t busy digesting, it’s busy repairing.”Today, Kaka coaches professionals, frequent fliers, and entrepreneurs on how to use fasting to improve vitality, focus, and metabolic health, especially while travelling.Why Travel Wreaks Havoc On Your BodyIf you’ve ever felt bloated, foggy, or unusually exhausted after a trip, Kaka says that’s not just jet lag—it’s your body crying for routine.“When you travel, your body goes into a mild stress mode,” he explains. “All its energy is busy managing new surroundings, time zones, and schedules. It has no time to properly digest your food, so the food just sits there in your stomach, making you feel bloated and tired.”That, he adds, is compounded by our tendency to eat mindlessly. “We eat because food is offered, on the plane, at meetings, during layovers. We eat because we’re bored, not because we are hungry,” he says. “And we fight fatigue with coffee and biscuits, which only makes us crash later.”His solution is surprisingly simple: stop eating so much! “When you fast, you’re not punishing your body,” he insists. “You’re giving it a holiday.”The Secret Weapon: Fasting On The MoveTo Kaka, fasting is a traveller’s best friend. “Think of fasting as hitting the reset button,” he explains. “When you don’t eat, you save energy that would otherwise go into digestion. That energy is redirected to your brain—you feel lighter, sharper, and calmer.”He practises what he preaches. “Personally, on a long flight, I don’t eat at all,” he says. “Then I eat my first proper meal at the local lunchtime once I land. That one simple trick instantly sets my body clock to the new time zone.”His advice is refreshingly non-preachy. “People think fasting is restrictive,” he says, “but for a traveller, it actually makes life easier. You don’t have to worry about airport food or late-night hotel buffets. I often say—an airport is the best place to fast. You have nothing good to eat anyway!”For those who can’t imagine skipping meals entirely, Kaka suggests flexibility. “The simplest method is to eat an early dinner and a late breakfast—even that gives your body enough rest to reset.”He laughs when I ask if fasting makes you feel weak. “That’s the biggest myth,” he says. “At first, your body might protest because it’s used to sugar highs and lows. But once it learns to burn fat for fuel, you’ll realise fat is a much cleaner and more stable energy source. Honestly, I feel far more tired after a heavy lunch than I do after fasting for sixteen hours.”Smart Travel Tweaks From The Fasting KakaKaka’s approach isn’t about extremes; it’s about strategy. “When you’re travelling, every meal should serve your energy, not your cravings,” he says.He never touches airplane food, “It’s never as fresh as it looks,” he quips. But Kaka carries two things wherever he goes—rock salt and dry fruits. “Airplane air is very dry, so hydration is key. I add a pinch of rock salt to my water bottle to replace minerals. And dry fruits are the perfect backup: 100 grams has 600 calories, and you can eat them anywhere.”He’s also a big believer in sunlight. “The first thing you should do after landing is get some morning sun,” he says. “It tells your body clock—‘You’re home now.’”And while he’s strict about timing, he’s flexible about food itself. “When I travel, I stick to one rule: always start with fiber and protein. Whether it’s Japan or Europe, I look for local vegetables and a protein source. If nothing’s available, I mix two tablespoons of chia seeds in water—it’s a quick fiber fix.”And if you’re wondering about his comfort food? “Khichdi,” he says simply. “It’s nourishing, easy to digest, and available almost everywhere.”The Mind-Body ConnectionKaka’s work sits at the intersection of metabolic science and executive performance, and he believes fasting is as much a mental practice as a physical one. “When you fast, your body burns fat for energy,” he explains. “That fuel—called ketones—gives your brain a steady, clean energy source. It eliminates brain fog, sharpens focus, and improves decision-making.”He likens it to upgrading your brain’s energy system. “A brain running on sugar is like a flickering tube light—bright for a moment, then dim again. A brain running on ketones is like a steady LED lamp. You feel consistent, balanced, and productive.”That clarity, he says, is invaluable for business travellers. “You can’t make great decisions when your body is constantly digesting,” he shares. “Arriving at a meeting after fasting through the flight is like showing up to an exam well-rested instead of cramming all night. You’re simply better prepared to perform.”His Golden RuleAt its core, Kaka’s message is refreshingly minimalist. “People overcomplicate health,” he says. “They buy supplements, count calories, and chase diets. But the simplest and most powerful tool we have is time."“When you’re on the move, you can’t control every ingredient—but you can control when you eat,” he says. “I call it the Golden Rule: control your windows, not your what.”He explains it with a metaphor that’s now signature Kaka: “Trying to control every piece of food you eat while travelling is like trying to stop a flood with your bare hands. Controlling your eating window is like being the one who operates the dam gates—you decide when to let things flow.”His advice for anyone who wants to enjoy local food without feeling drained? “Always follow the ‘fiber first rule.’ Eat your salad or sabzi before you touch the dessert,” he says. “Fiber slows down how fast sugar hits your bloodstream. Think of it as the bouncer at the party—it lets the guests (sugar) in slowly, one by one, keeping everything calm inside.”A Road-Tested PhilosophyWhat makes Kaka’s philosophy compelling is that it isn’t born in a lab—it’s road-tested. “I learnt this on the highways of India,” he says. “I didn’t have fancy diets or supplements back then—just observation, common sense, and sheer curiosity. Over the years, I realised that the body is the best laboratory you’ll ever have. You just have to listen.”And as someone who’s constantly bouncing between flights, deadlines, and hotel check-ins, I’m beginning to see his point.It’s a gentle reminder that travel doesn’t have to come at the cost of your health—or your sanity. Maybe the real flex isn’t about how many cities you can tick off, but how well you feel when you get back.FAQs1. Can fasting reduce jet lag?Yes, skip meals on flights and eat at local lunchtime to reset your body clock.2. What to eat if not fasting?Prioritise fiber and protein, vegetables, local protein, or khichdi. Dry fruits or chia seeds work too.3. Will fasting make me tired?No, once adapted, fat-burning gives steady energy and sharp focus.4. How to stay hydrated on flights?Drink plenty of water, add a pinch of rock salt to replace lost minerals and carry dry fruits.5. How to start fasting while travelling?Try a 14–16 hour overnight fast: early dinner, late breakfast. Practice at home first.Explained: What To Do When Your Flight Is Delayed—Refunds, Rebooking & Compensation Guide