Vacation strategy: A tool for Health Optimization

Dear Friend,

Crizen and I have been living the Die with Zero philosophy before it was a trend—and travel is a big part of that.

Summer’s here, and our first trip is in the books with a few more on the horizon. These moments feel even more meaningful now that Kaya only has three summers left at home before heading off to college.

Vacations give us space to disconnect from daily stress and reconnect with each other, with friends, and with nature. But over the years, we’ve also developed a few strategies to help us stay in sync (physically and mentally), even while breaking routine.

Pre-Vacation: Train for the Experience

Depending on the trip, we like to prep ahead—not just logistics, but physically too. If we’re headed for a hiking, biking, or snowboarding adventure, we start training a few weeks out. It builds anticipation and helps us get the most out of the experience.

During Vacation: Lean In, Stay Active

We aim to keep our bodies moving, but we’re not rigid. We won’t pass up a great local dish just to hit macros—especially since the Hasegawa’s are foodies. On our recent trip to Costa Rica, our goto meal was the traditional rice, beans, plantains, and tropical fruits. Interestingly, everyone’s digestion improved—likely thanks to fiber-rich whole foods.

We didn’t use the nice gym that was available, but we were moving: Walking, golfing, and swimming. And despite the looser structure, both of us noticed better sleep and lower resting heart rates. One insight: Crizen is likely overtraining at home. A sign that planned recovery days will do some good.

Post Vacation: The Reboot

By the end of a trip, I start craving my routine again—movement, structured nutrition, and focus. That subtle guilt from overindulging becomes fuel. I return home energized and grateful, ready to get back after it.

Upon return or even on the travel back, one thing I like to do is fast—sometimes just a day, and occasionally a longer 3-day fast. It serves as a clean break, both mentally and metabolically. It’s become a powerful reset tool that helps me realign with my goals and routines.

This rhythm works for us. It may not suit everyone—especially if getting back on track feels like an uphill battle. But for us, it’s the best of both worlds: full presence during the trip, full momentum when we return: A sustainable longterm strategy.

This newsletter is intended for informational purposes only and does not constitute giving medical advice or endorsing any treatment. The use or application of the content herein forms no doctor-patient relationship. The information in this newsletter should not substitute for professional medical evaluation, advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.

Thanks,

Mike