NEAT for Longevity: The Biohacker's Guide to Daily Movement
A science-backed guide to using NEAT for energy, metabolism, and healthy aging
I used to think only workouts moved the needle.
But once I discovered NEAT, the calories we burn just by living: my whole approach changed.
Walking while talking. Pacing while thinking. Cleaning. Standing while working. Fidgeting.
It turns out, this “background movement” can burn up to 2,000 extra calories a day, and even better, it supports everything from metabolism to blood sugar.
That’s why NEAT is a non-negotiable in my longevity stack.
What is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis: the energy you burn from movement that’s not formal exercise.
This includes:
Walking between rooms
Standing while working
Washing dishes
Fidgeting
Climbing stairs
Even changing positions while sitting
NEAT is subtle. But over hours, days, and years, it adds up fast.
Why NEAT matters for biohackers
🧠 Cognitive benefit: Movement boosts cerebral blood flow: more NEAT = better focus.
🔥 Metabolic edge: Helps regulate glucose and fat metabolism: crucial for insulin sensitivity.
🦴 Posture + joint health: Frequent low-level movement reduces stiffness and supports joint lubrication.
🫀 Cardiovascular support: Light, frequent movement keeps blood vessels healthy.
🪑 Sitting antidote: Counteracts the dangers of long sitting: even if you train daily.
Unlike workouts, NEAT doesn’t need recovery time. It’s gentle enough to do daily: but potent enough to make a real impact.
How to increase NEAT (without changing your schedule)
You don’t need more time: just more intentionality.
Here are small, high-leverage tweaks:
📞 Walk during voice notes or Zoom calls
🧃 Stand while making your morning smoothie
🪥 Move while brushing your teeth
📦 Carry groceries one bag at a time
🧊 Pace during cold exposure
🧴 Red light therapy? Do it standing
📬 Walk to the mailbox instead of waiting
⏰ Set hourly move reminders (I use the StretchMinder app)
Every bit counts. That’s the magic of NEAT: it turns ordinary moments into metabolic fuel.
Real-world NEAT examples
Wim Hof breathwork pacing: I pace lightly while doing breathwork: it helps with both focus and movement.
Podcast walking: If I'm learning, I might as well be burning too.
Split chores into chunks: Instead of batching laundry or dishes, I spread them out over the day to force movement bursts.
But does NEAT really burn that many calories?
Yes, and it varies dramatically between people.
In this landmark study Levine et al., 1999, researchers found that NEAT differences explained up to 2,000 daily calories between lean and obese individuals: independent of structured exercise.
That's massive. And it doesn’t depend on motivation, just lifestyle design.
NEAT vs. workouts: Why both matter
Workouts are anabolic. NEAT is metabolic.
Workouts build. NEAT sustains.
Combine them and you’re covering both ends of the longevity spectrum.
Skipping NEAT and relying solely on the gym is like eating one meal a day and calling it enough nutrition. It’s not.
Our thoughts
NEAT isn’t sexy. You won’t flex it on Instagram.
But it’s one of the lowest-effort, highest-upside levers in your biohacking toolbox.
The best part? You can start right now: no gym, no gear, no excuses.
📚 Sources
Non-Exercise Activity Thermogenesis (NEAT): A Component of Total Daily Energy Expenditure
