You know that feeling when you need a vacation from your vacation?

Often when I make the joke and ask someone ‘how often do you feel like you need a vacation from your vacation?’ I get this understanding nod. Why is that?

Do we think our routines, rhythms and habits at home are keeping us from having fun? Here’s some data when we go on vacation:

• Average weight gain per vacation is 0.5 to 3 pounds

• Nearly 60% of people report sleep disruption while traveling

• Over 40% drink more alcohol than usual while away

• Less than 25% maintain regular physical activity

• 70% of travelers eat more ultra-processed foods

It reminds me of retirement - people look forward to retirement - not having to work the same hours, wake up and sleep at the same times - and I don’t know about you or any real data - but retirement seems dangerous to me - people seem to get sick and die not long after they retire - maybe that’s just a conspiracy I have formed in my brain.

Instead of vacation hurting you and wearing you out - what if you made it a time of renewal and refresh? Sure alcohol and junk food and candy may taste good - but they don’t make you feel good or improve health long term.

So what does the science show when we just go on vacation? If we do it right - it is so good for us. Also you don’t have to leave your city to vacation though there does seem to be some additional benefit by vacating your familiar and exploring the new.

Health Benefits of Vacation

• Significant stress reduction and improved heart health

  Regular vacations are linked to lower levels of stress hormones and immune recovery, reducing risks of heart disease, metabolic syndrome, and premature mortality.[1]

• Long-lasting wellness uplift

  Meta-analysis of over 3,000 participants across 132 studies found that well-being boosts from time off can last up to 43 days after return—far longer than previously assumed.[2]

• Extended longevity and protection against chronic illness

  Individuals who vacation annually for several consecutive years experience about 20 percent lower mortality and 30 percent less risk of dying from heart-related conditions.[3]

• Enhanced sleep and mental clarity

  Even brief vacations help break sleep-disrupting habits and improve sleep quality—especially beneficial for those who are chronically sleep-deprived.[4]

• Sustained well-being through recovery cycles

  Frequent, shorter breaks may offer better overall maintenance of wellness than infrequent longer ones, sustaining mood and performance more consistently.[5]

• Schedule annual vacation blocks

  Block out trip dates well in advance. Planning alone begins to boost mood and motivation—sometimes up to eight weeks before departure.[6]

It doesn’t have to be some expensive trip - just the intentional planning to do something different in a new environment can make all the difference for your health and happiness.

I’d love to hear your thoughts about vacation. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think happy couples make the world go round. I also believe men can do more to lead and love in their lives. In light of that, I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

1. Harvard Business Review: vacations reduce stress and improve immune and cardiovascular health.

2. UNC Charlotte meta‑analysis: well‑being boosts from vacation can last up to 43 days.

3. Washington Post summary: annual vacations linked to 20% lower mortality and 30% less heart‑related death.

4. Allina Health: breaks improve sleep and disrupt poor habits.

5. Cureus 2025 editorial: frequent short vacations more effective in sustaining well‑being.

6. Allina Health: planning a vacation elevates mood weeks before departure.