Three Things I Swear By – August Edition
Welcome to the DAOFitLife wellness series that delivers one diet hack, one fitness trick, and one life upgrade you can actually stick with. These tips are served Dr. Seuss-style — because why not have fun while building better habits?
Intro: Why Small Habits Move the Needle
The shift from summer to fall isn’t just a change in weather—it’s a shift in lifestyle. Schedules fill, movement patterns change, and our eating habits can go on autopilot. These transitions are prime opportunities to make subtle but powerful changes that improve energy balance and well-being.
This week’s Three Things I Swear By are rooted in the science of Non-Exercise Activity Thermogenesis (NEAT)—the calories you burn outside of structured exercise—and strategic nutrition planning through my Little Black Dress (LBD) Meal Planning Method™, which makes healthy eating simple, portable, and decision-free.
🥗 1. The Safe Snack List – A NEAT-Friendly Fuel Source
The science:
When you’re caught without food, your brain defaults to convenience—often calorie-dense, nutrient-poor options. Blood sugar fluctuations can cause energy dips, mental fog, and overeating later. Having “safe snacks” on hand not only maintains stable energy but supports NEAT by keeping you fueled for spontaneous movement (like walking errands or taking the stairs instead of the elevator).
The method:
The LBD Meal Planning Method™ includes a snack component—quick, portable, protein-first options that fit seamlessly into a busy schedule. These snacks aren’t just placeholders between meals—they’re functional fuel that supports metabolic stability and reduces the cognitive load of constant food decisions.
Pro tip: Rotate your snack selection monthly to avoid “flavor fatigue” and to take advantage of seasonal options.
🏋️♀️ 2. The “Million-Dollar Necklace” Posture Trick – Biomechanics for Presence and Energy
The science:
Posture affects both musculoskeletal health and perceived energy. When your spine is aligned and your core is engaged, your breathing efficiency improves, oxygen delivery increases, and NEAT activities feel easier. Good posture reduces compensatory strain on muscles, allowing you to maintain higher incidental activity throughout the day.
The method:
Using a mental image—like wearing a million-dollar necklace—encourages natural spinal alignment by activating the posterior chain and opening the chest. Layering in the “string from the crown of the head” visualization further reinforces vertical elongation, a cue often used in Pilates and physical therapy to improve kinetic chain function.
💡 3. Run Errands Like a Seasoned Pro – NEAT in Action
The science:
NEAT is one of the most overlooked contributors to total daily energy expenditure (TDEE). For some people, NEAT can vary by as much as 2,000 calories per day depending on lifestyle. Walking, carrying groceries, and moving through stores aren’t just chores—they’re calorie-burning, mobility-promoting activities that improve circulation and metabolic health.
The method:
By grouping errands geographically, opting for walking routes, and increasing in-store movement (extra aisles, carrying instead of carting), you can significantly raise your NEAT without scheduling “exercise.” This strategy also cuts down on last-mile delivery, reducing your personal carbon footprint.
The Takeaway: Small Science-Backed Shifts Add Up
By combining portable, strategic fuel (via the LBD Method), posture optimization, and movement built into daily errands, you’re stacking habits that:
- Stabilize blood sugar and energy
- Improve breathing and biomechanics
- Increase daily caloric burn without extra gym time
These aren’t just “nice-to-do” habits—they’re evidence-based ways to build health into the fabric of your life.
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Tags: #threethings #diet #exercise #productivity #inboxzero
