I know your inbox is full of subject lines like this.

I’d like to humbly add to the litany of recommendations and present some suggestions on how to deal with this whole crazy COVID-19 situation.

First of all, let’s acknowledge this is tough on all of us…in many ways. Especially for those who feel they need to be strong for those around them and are key bread-winners for themselves and their families, it can feel very heavy right now. I urge you to find a safe place to share your concerns and fears and get support in a way that doesn’t make you concerned you are worrying those who depend on you. Towards that end, I am hosting weekly Facebook lives to get updates and ask questions and to get some validation about what you’re feeling. This will come through my new company’s Facebook page: Vault Health @GetVaultHealth Thursdays at 2pm Pacific/5pm Eastern. I hope you find this and the shared comments and community around this helpful. I’ll try to answer questions and provide some tips.

Here are seven helpful tips to stay sane and continue growing through this very surreal time.

1 – Practice Intermittent (Media) Fasting

Many of you know I am a fan of intermittent fasting. I feel it is easy to understand, easy to follow (for most) and effective. Well, the same goes for intermittent media fasting. What I mean is, avoid media for at least an hour twice a day. Turn off notifications, don’t check news stories. Just focus on work or play or exercise or eating. You need to stop the fight or flight stimulation.


2 – Stick With a Healthy Meal Plan

Just because you may be working home and surrounding by snacking opportunities at all hours, try to stick with your healthy eating schedule. For obvious reasons.


3 – Exercise

Do some physical activity every day. Get outside, ideally. At least do some planks and push-ups or a yoga flow (there are plenty online to follow). Schedule it in.


4 – Stress

Practice something (in addition to the media fast) every day that helps you train yourself to be responsive and not reactive. That can be a mindfulness app like Insight Timer or 10% Happier or keeping a journal (maybe a COVID-19 journal) or just a quick session of breathing exercises.


5 – Sleep

Again, for most of us, our schedules are all off, especially if working from home, and you are more likely to stay up late and get up late. Did you know that people who vary their sleeping times a lot live shorter lives? It is actually healthier to stick to a schedule that works for you. I would advise one of your media fast hours be the hour before bed, so you don’t go to sleep over stimulated or anxious or depressed from the news. 

6 – Connection

It may be more challenging if you are stuck at home, but try to maintain human connections. One great trend is virtual happy hours. Schedule time with friends and share the same cocktail or watch a movie together by sharing your screen or sing together like they are doing in Italy. But schedule it in! Nothing beats the power of human touch but connecting online is close for your own mental health and mood.


7 – Project

Pick a project and work on it. It could be clearing out junk or a closet or painting or doing a puzzle or learning a new piece of software. Find some way to GROW during this time.

Stay tuned for updates and tips and please join me Thursday afternoons on FB @GetVaultHealth at 2p Pacific/5p Eastern for a check-in and some community around this.


Wondering what others areas of your health could use your attention? Consider taking my Optimal Men’s Health quiz. It’s designed to help you determine your next best step to getting healthier and closer to winning.
Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.