Mindful travel: Why men should pay attention to testosterone levels, even on vacation

Matthew Miller, BSN, FNP

Submitted photo

While summer vacations promise adventure, relaxation and a break from the everyday grind, they also can disrupt travelers’ everyday health routines and set back wellness goals. For many men, summer vacation means late nights, rich meals and skipped workouts, all of which can take a toll on energy, mood and testosterone levels.

Maintaining healthy testosterone levels is key for supporting energy, motivation, muscle strength and overall well-being. When testosterone dips, men may notice increased fatigue, mood changes and even a decline in physical performance which can make it harder to make the most of a summer getaway. The good news? With a few smart strategies, you can enjoy your getaway without sacrificing your well-being or testosterone levels.

Prioritize quality sleep

Testosterone production is closely tied to your sleep quality. Studies show that inadequate or disrupted sleep can significantly lower testosterone levels, leading to fatigue, mood swings and diminished performance. Maintain a consistent sleep schedule and aim for seven to eight hours of sleep per night. Simple adjustments like using a white noise app or adjusting the thermostat to a cooler temperature in your house can help you get the restorative rest your body needs.

Stay active with simple workouts

You don’t need a full gym to keep your body moving. Regular physical activity supports healthy testosterone levels, boosts your mood and helps you feel your best even when you’re not at your home gym. A jog on the beach, a bodyweight circuit in your hotel or a swim in the pool will all help you stay energized while on vacation. If you’re on testosterone therapy, exercise also helps maximize the benefits of your treatment, supports overall well-being and lowers the impact of that evening ice cream.

Make smart nutrition choices

Vacations often mean indulging in big meals and extra treats, but for those who want to keep their health and testosterone levels in check, paying attention to nutrition is essential. Protein-rich foods, healthy fats and complex carbohydrates help with muscle growth and repair, which in turn, supports the maintenance of a lean, muscular physique. Try to balance out splurges with healthier options (grilled fish, salads and nuts) and stay hydrated, especially if you’re spending lots of time in the sun.

Manage stress for better hormone balance

Traveling can be hard on the mind and the body. Dealing with flight delays or kids at a theme park can cause stress and anxiety. These feelings can increase cortisol, which can suppress testosterone production and leave you feeling run-down. Take time to decompress: practice deep breathing, meditate or simply enjoy a quiet moment with a book. Even a few minutes a day can help keep your hormones in check.

Don’t skip your TRT or health routine

If you’re on TRT — testosterone replacement therapy — consistency is key. Many providers offer flexible options, including self-administered treatments and telehealth support, so you don’t have to miss a dose, even when you’re on the go. Pack your medications and supplies in your carry-on and set reminders to stay on schedule.

Listen to your body and plan ahead

Pay attention to how you feel. If you notice changes in your energy, mood or motivation, check in with your provider before you leave. Addressing potential issues early can help prevent disruptions and ensure you feel your best while on your summer vacation.

Wherever your travels lead you this summer, remember that taking care of your health doesn’t have to take a back seat. By making a few intentional choices, you can enjoy every moment, stay energized and return home feeling just as strong as when you left.

Editor’s note: Matthew Miller is Gilbert clinic director and hormone replacement therapy specialist for Gameday Men’s Health, which also has locations in Chandler, Glendale, Goodyear, Laveen, Mesa, Phoenix, Scottsdale and Surprise. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.