Donald Trump and Joe Biden will see each other for the first time since their last debate in 2020. Here is what to expect in the earliest-ever presidential debate before the November election.

• A 38-year-old man submitted an average day of eating to be reviewed for Insider's Nutrition Clinic.
• A nutritionist said that protein is important but eating enough carbs is essential too.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Derek, 38, submitted his eating routine to Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.

He told Business Insider that his goals are to lose fat, build muscle, and get stronger. Derek said he works out six days a week, doing four strength training sessions and two HIIT workouts.

Derek shared his low-carb high-protein diet with BI, which was reviewed by sports nutritionist Dr. Mike Molloy. Molloy said Derek would likely get better results if he changed the composition of his diet by including more carbs and ate more overall.

As Derek specified the quantities of his daily diet, Molloy was able to calculate approximately how many calories and macronutrients (protein, carbs, and fats) he eats.

"We don't know Derek's current height or weight, so we'll assume that he's roughly average in both departments," Molloy said. Derek is eating 2,237 calories a day so — depending on his weight, height, and activity levels — this will enable him to stay the same weight or lose some.

However, because a calorie surplus is generally required for gaining muscle, Molloy added: "I would say that unless Derek is very new to strength training, he is very likely to struggle to gain muscle mass on these numbers."

Protein is important but it's pointless to overdo it

Derek said he doesn't eat until noon when he has three whole eggs with four egg whites, three cups of spinach, and three turkey sausages.

This is a high-protein breakfast, and while protein is important for muscle recovery and helps with fat loss, as it keep you feeling full, Molloy said Derek might be eating too much.

"This is great for muscle repair and growth, but studies have shown we only need around 1.6 to 2.2 grams of protein per kilogram of body weight," Molloy said. "As such, unless Derek is over 100 kilograms, he is likely consuming more protein than necessary."

Spreading his protein intake as evenly as possible over three to four meals a day will also support muscle growth, Molloy said.

Molloy also recommended Derek add a carb source such as oats to his breakfast for more energy.

Eat complex carbs with at least two meals a day

At around 3 p.m., Derek eats three chicken drumsticks with a cup of broccoli. He also snacks on half a Quest protein bar and 32 grams of almonds, he said.

Molloy said Derek isn't eating enough carbs overall, which isn't ideal because he needs energy for his high-intensity workouts and strength training.

"Increasing carbohydrate intake could enhance workout performance and recovery," Molloy said.

As Molloy previously told BI, not consuming enough carbohydrates and performing high-intensity workouts can lead to negative consequences, including limited performance, muscle loss through a process called gluconeogenesis, and what's known as "exercise flu."

He advised Derek to add complex carbs such as white potatoes, sweet potatoes, rice, quinoa, or oats to at least two meals per day.

Focus on lean meats and healthy fats

For dinner, Derek said he eats eight to 10 ounces of ground turkey with Brussels sprouts.

After dinner, he has 1.5 cups of non-fat Greek yogurt with 32 grams of peanut butter and half an ounce of dark chocolate.

Molloy said Derek eats quite a lot of fat, making up about 50% of his total calories.

While healthy fats are essential in a balanced diet, eating too much might not help Derek create the body composition he desires.

Molloy recommended Derek focus on eating lean protein, upping his carb intake, and having healthy fats in moderation.

Train with progressive overload

Molloy, who works with elite athletes, advised Derek to ensure he's training with progressive overload (gradually increasing the weights and reps), which will challenge his muscles and help them to grow.

"Incorporate compound movements (squats, deadlifts, bench presses) for overall strength development," he said.

Molloy said Derek should make sure he balances HIIT with adequate recovery to prevent overtraining, as it can be taxing on the body.

Sleep, hydration, and active recovery (such as stretching and foam rolling) will all support Derek's overall fitness goals, Molloy said.

"Lastly, I would just emphasize to Derek the importance of introducing phases into his training," Molloy said. "He will likely benefit from spending 12 to 20 weeks in a calorie surplus to maximize muscle growth.

"He may gain some body fat during that process, but not to worry — an intelligent cut, aiming to drop 0.5 kilograms per week for 12 weeks will help him lean back out while maintaining most of the muscle mass he gained."

• I turned down almost all upcharged amenities during my four-day Carnival Firenze cruise.
• The new ship has more complimentary family-friendly activities than some of its competitor's latest vessels.
• But snubbing the up-charged food made for a less-than-amazing cruise.

Looking for a vacation that lets you ball on a budget? You'll certainly hit your "budget" requirement on Carnival's new Firenze ship — so long as you don't expect to truly ball out.

Cruises are an economical vacation option. After all, what other ticket includes unlimited food, a hotel room, activities, and the opportunity to see several destinations in one trip — all for less than $80 a day like Carnival is offering in 2024?

But if you're unwilling to spend more than the base fare, you could have a pretty different vacation experience from your peers who are ready to pay-to-play. At least, that's how I felt during my first Carnival cruise in mid-May on the new Firenze.

My stubborn stance against upcharged services resulted in a less-than-amazing experience.

Josh Weinstein, president and CEO of Carnival Corp, the cruise line's parent company, told investors in late June that the company wants to continue to be known as a "cost leader" in the industry.

Its new ship is a great example of this. Carnival says it's seeing strong demand from its US market. But instead of building a new vessel, the company acquired Firenze and its sister ship from Costa Cruises, another Carnival Corp brand, in 2022.

Besides WiFi, I refused to front for Firenze's up-charged activities and services.

I went on Carnival Firenze for work, which meant I had to cave on the ship's premium WiFi at $85 for all four nights.

Internet connectivity, specialty dining, and drinks packages are always extra on mass market ships. But over the last few years, cruise giants have added more irresistible pay-to-play amenities to their vessels, all while still luring travelers in with affordable base fares.

On Norwegian's newer ships, for example, this means paying $10 for a round of mini-golf or $29 for an hour at the VR arcade.

Not bad compared to Royal Caribbean's new Icon of the Seas, where travelers have to pay $200 for the fanciest restaurant or $49 for a ropes course that could be completed in less than a minute.

To Carnival’s credit, Frienze had more complimentary family-friendly amenities than some of its competitors’ newer ships.

The mini-golf course wasn't nearly as flashy as Norwegian's. But mini-golf is mini-golf, no matter the number of bright lights and animated courses.

The same was true for Firenze's ropes course. While it didn't have the same thrilling floor drop as Icon of the Seas', the multi-part walkway was longer, more diverse, and, more importantly, free.

I much preferred it to the one on Icon.

Families could spend their afternoons shooting hoops, going on the waterslides, and competing over board games — all without spending a cent.

The arcade was one of the few activities that wasn't free. Then again, they rarely are.

But don't book Firenze if you're seeking a quiet, relaxing ship. I struggled to find a peaceful public space where I could churn out some work without being distracted by the loud music and guests.

The only truly quiet space could've been the spa. But again, I wasn't going to pay for a massage.

In the eveing, I passed the time by catching the nightly movies and attending the theater's shows.

Just know that the latter isn't a must-do. Some singers in the cheesy song-and-dance production "Dear Future Husband" were painfully off-key.

And if you want to munch on a bag of popcorn during the movie, you'll have to pay $4. Smelling the buttery snack without having one in my hands was a torturous tease.

Several of Firenze’s bars — like Piano Bar 88 — featured live musicians, too.

Moda Bar and Lounge also had singers, if you count karaoke night.

But if you want a drink to accompany the entertainment, you'll have to spend about $13 for cocktails and $9 for beers and seltzers.

So, late-night foosball it was — for four nights in a row. At least it was free.

Activities like live music and board games are almost always free on cruise ships.

But that doesn't exempt Carnival Firenze from the industry-wide push for more pay-to-play amenities. There's a reason the company saw a spike in onboard spending in the second quarter of 2024 compared to the same time last year — despite rising ticket prices.

I doubt it's solely because of increased participation at Firenze's live "Deal or No Deal" game show, which starts at $25 to play. Or the $4 shuttle from the port at Ensenada, Mexico on day three to downtown (which I regret not paying for).

In retrospect, I wish I had fallen for Firenze's upcharged foods.

Norwegian and Royal Caribbean's newer ships had complimentary dining that was as good as, if not better, than the premium options. I still crave Norwegian Prima's free food hall.

I can't say the same for my no-fee dining experience on Firenze.

The ship had six specialty restaurants ranging from teppanyaki to steaks.

The cruiseliner has a kitschy Italian theme, as its name might suggest. But if I had wanted to continue the Italian tune with some shrimp scampi and burrata at the Il Viaggio restaurant, I would've had to drop more than $40.

So, instead, I had my nightly meals in the mediocre main dining room, which served the same dinner dishes as the buffet.

None of my Carnival Firenze dinners were stellar, and finding a piece of plastic in my pasta didn't help, either.

I always have juice with my breakfast at home.

But continuing my ritual on Firenze would've meant coughing up $5 per glass. It was tempting, especially as the main dining room server stopped by every table with a tray of the colorful concoctions.

For lunch, I bounced around options like the Guy Fieri-branded burger shack and the pizza, Italian-Mexican fusion, and Italian sandwich stands.

My no-spend requirement meant I had to snub the almost $40 teppanyaki lunch, $1.50-a-piece empanada, and $6 Korean barbecue steak pizza (the pizza stand had free and upcharged pies).

That meant none of my lunches were standouts. The burgers were too heavy (mine came with a slab of fried mozzarella), the salsa verde at the sandwich stand was inedible, and the buffet was forgettable.

Even worse, the chicken wings at the buffet cost extra. Oh, Carnival.

The only craveable lunch was at La Strada Grill, a tucked-away buffet with sandwiches and fresh vegetables.

It was the only light and fresh meal I had on the ship. I couldn't understand why it and another salad stand were closed until the last day of the cruise.

At that point, I had already grown tired of all the heavy foods.

But a quick pick-me-up at the coffee shop would have required me to break my no-spend rule, too.

The buffet had free coffee, Lipton, and Bigelow's green tea bags. But if you want something closer to your neighborhood coffee shop, the onboard café charges $4.50 for a latte and $4 for a doughnut.

I don't remember the last time I drank that much Lipton tea.

Activities like the afternoon 'Tea Time' also had a cost barrier.

Tea bags at the program were $1.50, unbeknownst to me until I was seated. After expressing disinterest in paying, I was later offered the buffet's teas.

Caffeine might be mandatory if you stay in the cheapest windowless cabin.

Like any mass-market cruise ship, the most affordable option was a windowless interior stateroom and letting Carnival assign me my cabin.

Traveling alone for work meant I had to eat the solo supplement. My interior cabin, booked fairly last minute, cost $735, including $64 in optional gratuities.

But in 2024, the cheapest itinerary starts shy of $360 per person, including taxes and fees, for the same four-night sailing — from Long Beach, California, to Catalina Island and Ensenada, Mexico — as the one I went on.

Carnival put me in one of Firenze’s accessible, wheelchair-friendly rooms.

This meant the shower — a curtain surrounding floor drains — was one of the largest I've had at sea. And all the furniture came pushed against the wall, making the cabin feel spacious for someone without physical disabilities.

But where the stateroom excels in size, it fails in design.

It was one of the ugliest rooms I've ever stayed in. The furniture looked dated, the bathroom had almost no storage, and there were no bedside outlets.

That said, the starting price of $90 a day is hard to beat. At least it encouraged me to spend more time around the ship than inside my windowless dungeon.

Overall, my no-spend Carnival Firenze cruise was fine. Not amazing. Not life-changing. Just fine.

The surplus of complimentary onboard activities rivaled that of more expensive ships. But if my meals weren't lackluster, they were bad.

I'm sure I would have a different review if I had spent an additional $50 on the steakhouse or $100 on the chef's table. But the less-than-desirable complimentary food ultimately plagued my four nights at sea.

If you're considering cruising on Carnival Firenze, I'd recommend paying for at least one of the specialty restaurants. The money will be worth skipping the buffet and uninspiring dining room.

• Careers in luxury-travel advising are growing as travelers seek stress-free, high-end experiences.
• Gen Z and millennials are driving the growth, seeing vacation spending as a worthy expense.
• This article is part of "Trends to Bet Your Career On," a series about trending professional opportunities.

The internet has revolutionized the way people research and book travel. Travelers now have access to hotel- and flight-booking platforms, travel content on social media, travel blogs, and travel publications.

Today's travelers, especially those seeking luxury experiences, don't always want to wade through all that information. Consequently, the travel-advisor industry has experienced significant growth in recent years, especially among Gen Z and millennial travelers. According to Grand View Research, the global luxury-travel market is worth an estimated $1.3 trillion and expected to grow 7.9% from 2024 to 2030.

Luxury travelers are not necessarily looking for the best deals but the best way to plan a trip without the hassle. This is where a luxury-travel advisor comes in. Agents can provide personalized itineraries, access to upgrades and selective experiences, and support throughout the trip.

Business Insider talked to three luxury-travel advisors about the industry's growth and how to transition into travel advising.

Why the luxury-travel industry is booming

Diana Hechler, the owner of D. Tours Travel, said the luxury-travel industry has grown because travelers have access to more luxury-level properties, and more people are willing to pay luxury prices. Also, a vacation is seen as a necessity for Gen Z travelers.

"People are booking vacations more than ever and want them to be stress-free and restorative. And nothing does that better than luxury travel," Hechler told BI. "Despite the higher prices, the segment of travelers that want luxury and are willing to pay for it has grown as well."

Angela Adto Tepper, the owner of AZA Luxury Travel, said that the shift toward luxury travel had increased since the pandemic, with more Americans prioritizing travel.

"The luxury-travel sector has evolved to prioritize wellness, health, sustainability, and transformative experiences, and people are now prioritizing meaningful travel experiences and pursuing bucket-list trips," Tepper said. "Advisors have adapted by curating journeys tailored to each client."

Why travelers work with advisors

One of the biggest advantages of working with a travel advisor is that it helps travelers cut through the noise and information overload. Traveler agents work on commission, getting a percentage of hotel, cruise, or tour costs, which is paid after a trip is over. Many agents also charge an up-front fee for research and planning.

"The internet was supposed to be the death of advisors, and instead, it's made us more valuable than ever," Hechler said. "While some people love to spend time researching their vacations and doing it themselves, many don't have time to 'waste' on the internet starting from scratch. Saving time is problem-solving for almost everyone; anytime you can solve people's problems, you can have a successful business."

Travel advisors can also offer complimentary upgrades and have access to experiences that might not be available to the public.

"Working with a travel advisor can be summarized by three E's," Tepper said. "We can provide expertise and insider knowledge, extras with personalized service, and emergency assistance."

With the prevalence of Instagram and TikTok, it might seem like everyone is going to the same places. So booking luxury hotels or making reservations at Michelin-starred restaurants is no longer enough; travelers want advisors to curate one-of-a-kind experiences.

"The luxury-travel sector is not just about opulence and indulgence but also about creating meaningful, enriching experiences that leave a lasting impact," Maurice Smith, the founder and CEO of the luxury-travel agency Eugene Toriko, said. "Sustainable and regenerative travel practices are becoming increasingly important, focusing on preserving and enhancing the destinations we visit."

Tips for transitioning into travel advising

If you're ready to move into the industry, it's worth taking stock of your skills first. For example, Tepper said people with event-planning experience might transition well into travel advising since itinerary planning and familiarity with booking platforms are part of the job. She added that soft skills, like interpersonal communication, problem-solving, and adaptability, would also come in handy.

Tepper recommended contacting an advisor before switching over. "If you're considering the career change, one of the best things you can do is secure a reputable mentor," she said. "A mentor can offer invaluable guidance, accelerating professional growth and enhancing skill development, leading to greater success and higher earnings."

It also helps to study travel trends, have a deep knowledge of a destination, and build expertise around types of travel, such as multigenerational trips, cruises, or honeymoons. Tepper said that prospective advisors must also remember that they're not necessarily looking for the "best discounts" for clients but creating tailored trips with impeccable customer service.

"To maintain the quality of our personalized work, we occasionally have to turn away a client," Tepper said. "Not every client is the right fit for our service. This selectivity ensures that we can devote the necessary time and attention to crafting great experiences for everyone while upholding the high standards we have put in place."

The benefits of travel advising

Travel advising provides valuable services to travelers, but agents can also receive perks like complimentary trips sponsored by hotels and tourism boards and travel discounts.

"One of the biggest perks of this job is the opportunity to explore the world and indulge in my passion for travel," Tepper said. "Imagine waking up in a new city, tasting exotic cuisines, and immersing yourself in diverse cultures while doing what you love. For me, it's a career that blends passion and purpose."

The job also comes with a few challenges. Smith said that agents must stay on top of ever-changing travel regulations to ensure the safety of their clients. But ultimately, he said, it's a rewarding career that prioritizes relationships.

"Travel advising offers flexibility and the potential to work remotely, allowing for a good work-life balance," Smith said. "Additionally, the satisfaction of helping clients create unforgettable memories and the joy of turning their travel dreams into reality is incredibly rewarding."