Elizabeth Endres Has 7 Wellness Rules That Actually Work on Vacation

Nothing tests your habits like vacation. The new time zone and no routine can feel like freedom. Suddenly “one glass of wine” becomes five, and movement? Doesn’t even make the itinerary.

But on The Wellness Process, host Elizabeth Endres says your habits don’t have to vanish just because your boarding pass got scanned.

While hopping between Lake Garda and Ibiza, Endres still made time for hikes, movement, and the small rituals that help her feel grounded. “I felt really good physically,” she says. “That has not historically been the case for me on vacation.”

Here are seven wellness reminders that helped her stay consistent on the road—and can do the same for you.

1. Pick your non-negotiables and stick to them

No matter where you are or what timezone your body thinks it’s in, a few consistent habits can keep you feeling grounded. For Endres, that’s movement, hydration, sunlight, and nervous system support. 

“If you can just pick three or four things that you stick to regardless of your surroundings and circumstances and emotions,” she says, “the consistency of that is the difference between being good and being great.”

So figure out your non-negotiables. Maybe it’s a walk every morning, journaling before bed, or taking your magnesium—even when you’re three Aperols deep in Italy. They don’t have to be intense. They just have to be yours.

2. Do it because it feels good

There’s a difference between forcing yourself to stay “on track” and genuinely wanting to feel your best. If the goal is joy and presence, your habits should support that—not feel like punishment.

“I really stuck to my practices on this trip,” Endres says. “And it wasn’t because I was forcing myself to. It was because I genuinely wanted to.”

That’s the shift right there. Wellness shouldn’t feel like a chore you packed in your carry-on. When you build habits you actually enjoy, it’s easier to stay consistent even when your routine’s totally flipped. And when it’s not about earning your gelato or undoing your wine night? It sticks.

3. Let joy be part of the plan

You don’t need to earn joy with discipline. You don’t have to punish yourself for being present. Feeling good is the point. Endres reminds us that we’re people, not machines—and sometimes what you need most is fun, connection, and a break from hyper-productivity. “Joy and presence is equally as important as eating clean,” she says. “It’s really about striking that balance.”

So get your movement in. Drink your greens. But also take the boat ride, dance too hard, and eat the thing that makes your eyes roll back in your head. You’ll come home feeling full in more ways than one.

4. Keep a ‘come back to it’ mindset

Vacation isn’t the time to hold yourself to impossible standards. One off day doesn’t undo all your progress, and it definitely doesn’t mean you need to start over. “There’s room for pizza and enjoyment and all the things,” Endres says. “But at the end of the day, I really feel good when I’m nourishing my body. So I come right back to it.”

Think of your habits like a home base. You can wander, indulge, and skip the gym if you’re feeling it, but you still know how to return. That’s what makes the whole thing sustainable. You’re not bouncing between extremes. You’re just giving yourself permission to live a little, then choosing to feel good again the next day.

5. Edit the habits that drain you

No one’s telling you to give up every indulgence. But if something consistently leaves you feeling like a half-charged iPhone at 3 p.m. on a workday, it might be worth taking a second look. For Endres, that thing was alcohol.

“As someone who does occasionally drink,” she shares, “reducing or entirely getting rid of your alcohol intake will 100 percent better your health and wellness, your vibrance, your efficiency, your vitality. That is just the plain truth of it.”

If one glass of wine has you waking up in a brain fog or dragging yourself through the next morning, your body is trying to tell you something. 

Try swapping in a mocktail, ordering sparkling water with lime, or skipping the drink just to see how you feel. Those tiny swaps can make a surprisingly big difference, and the real flex is waking up clear-headed, well-rested, and ready to actually enjoy your trip instead of spending half of it in recovery mode.

6. Don’t fall for the ‘healthwashed’ stuff

A cute label and clever name don’t make something good for you. Endres isn’t anti-snack, but she’s not here for being tricked into thinking ultra-processed food is “wellness” just because it’s at a trendy store. “What I’m not about is eating or doing something that you think is good for you that actually isn’t,” she says. 

Travel makes it easy to grab whatever’s convenient, but a quick glance at the label can save you from feeling sluggish later. If it’s loaded with sugar or ingredients you can’t pronounce without a chemistry degree, it’s probably far from the “healthy fuel” the packaging claims it is. 

In other words, enjoy the giant plate of spaghetti in Rome because it’s going to be delicious, not because some protein-pasta brand told you it was “guilt-free.” 

7. Consistency is the game-changer

You can’t control travel delays, weird hotel gyms, or when the café opens, but you can control how often you show up for yourself.  “Consistency is what separates good from great,” Endres says. “And I think this is really important as it pertains to literally any health and wellness habit.”

The serial wellness founder is nearly 200 days into daily meditation, and it’s not because every session is magical. Some days she’s meditating from bed. Some days it’s a quick 10 minutes. But keeping the promise to herself is what makes it stick—on vacation or not.

Travel might shake up your schedule, but it doesn’t have to shake you. A few non-negotiables, a little flexibility, and the occasional reality check go a long way. As Endres shows, wellness isn’t about being perfect. It’s about staying connected to what makes you feel like you, even when the internet’s spotty and the espresso martinis won’t quit. 

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