Healthy Habits & Wellness Hacks— According to Our Providers

At Connected Health, our approach to wellness goes beyond appointments and lab results. We believe the small, daily choices we make, what we eat, how we rest, who we surround ourselves with, can have a powerful impact on long-term health.

We asked a few of our providers to share the healthy habits and wellness hacks they personally follow or recommend to patients. These aren't just tips—they're real-life tools for building a lifestyle that supports energy, clarity, and resilience.

Dr. Chaitali Sarkar’s Go-To Framework: F-STAR

When it comes to staying healthy and energized, Dr. Sarkar follows her own tried-and-true acronym: F-STAR—a simple way to remember five foundational pillars of wellness:

• Food: Focus on whole, unprocessed foods whenever possible. Reducing processed foods can reduce inflammation and boost energy.
• Sleep: Prioritize deep, restorative sleep—it's where healing happens.
• Treadmill/Exercise: Regular movement, even walking, is one of the most protective habits you can build.
• Avoid: Minimize or eliminate alcohol, nicotine, and recreational drugs.
• Relationships: Surround yourself with positive, supportive people. Social health is just as important as physical health.

"Any small improvement in one of these areas creates a ripple effect in others." 

Alana Pantely, PA-C: Mindful Moments Matter

For Alana, mindfulness is more than a buzzword. It’s a daily practice that helps her stay present and focused, even on busy days.

“One of my favorite wellness tools is the Calm app. It offers guided meditations, breathing exercises, and quick mindfulness breaks that are easy to fit into the day—even for kids! I personally use it for mid day check-ins to reset and refocus. It helps me pause, breathe, and come back to my day feeling more centered.”

Whether it’s a one-minute breathing exercise or a guided 10-minute meditation, making time for mindfulness is a simple way to reduce stress and support emotional well-being.

Dr. Michael Duffy: Keep It Simple and Stay Consistent

Dr. Duffy emphasizes the importance of consistency with the fundamentals. Habits that may sound simple but are scientifically proven to promote long-term wellness.

“The best habits to promote overall health include eating a balanced, nutritious diet, staying physically active, avoiding tobacco, limiting alcohol, getting adequate sleep, and managing stress. These practices create a strong foundation for both physical and mental well-being.”

His advice reinforces that sometimes, going back to the basics—and sticking to them—is the most powerful form of preventive care.

Want to Try a Wellness Hack That Sticks?

The secret isn’t doing everything—it’s starting with something. Whether it’s adjusting your sleep habits, trying a walking meeting, or taking five minutes to unplug each day, small changes add up. And if you’re not sure where to start, your Connected Health team is here to help.