Tag: Environmental audit

Most commercial peanut butters contain added sugar and hydrogenated oils— turning a whole food into a processed product. Research by Mozaffarian linked trans fats to cardiovascular disease. Monteiro’s work on ultra-processed foods applies directly: the ingredients should be “peanuts” and possibly “salt.” Nothing else is necessary. Sugar makes it sweeter; hydrogenated oils prevent separation but add trans fats. This companion covers the ingredients check, why extras are added, the oil separation “problem,” calorie reality, other nut butters, and making the switch. (4 min read)

Whatever is at eye level in your pantry is what you’re most likely to eat. This isn’t willpower—it’s how the brain makes decisions. Visible, convenient food gets eaten more than food that’s hidden or requires effort. A 2019 Cochrane review found that even small distances—20 cm versus 70 cm—meaningfully changed consumption, and the effect operates nonconsciously. This companion explores why eye level matters, the research on proximity and visibility, how to redesign your pantry so the automatic grab zone works for you, and the role of opacity in reducing impulse cues. (3 min read)

Eye level is eat level. Whatever sits at your natural line of sight when you open the door is what you’ll reach for first—especially when tired, hungry, or not thinking carefully. The crisper drawers are where good intentions go to rot. Right now, your fridge is arranged in a way that recommends certain foods over others. Is it recommending what you actually want to eat? This companion explores the eye-level advantage, what the drawers hide, the without-thinking grab, a five-point fridge audit, and how to redesign for reality. (3 min read)

Barriers slow down impulse. Every step between urge and action creates space for the impulse to fade. If chips require walking to another room, opening a cabinet, and unsealing a container, you’ll eat fewer chips than if they’re open on the counter. The question isn’t about willpower—it’s about how many barriers exist between you and less-desired eating. This companion explores how barriers work, a current barrier audit, types of friction to add, strategic placement, high-impulse times when barriers matter most, and using barriers in reverse for foods you want to eat more of. (4 min read)

Most “healthy” snack bars contain as much sugar as candy bars—often 12-20+ grams, sometimes more. The healthy packaging, the inclusion of oats or nuts, the words “natural” and “protein” obscure what you’re actually eating: a processed, shelf-stable product designed to taste good enough to keep buying. Check your stash. Read the labels. Many emergency “health” bars are candy bars with better marketing. This companion explores the health halo effect, how to decode sugar on nutrition labels, the “emergency” rationalization, better portable options, and a four-question audit for your stash. (5 min read)

If your water tastes bad, looks unappealing, or is inconvenient to access, you’ll drink something else. Hydration defaults to whatever is easy and pleasant. Making water appealing—through filtration, temperature preference, good containers, and convenient placement—increases consumption without requiring willpower. Design your water environment so that water is what you want to drink. This companion explores why water matters for weight management, common barriers to consumption, environmental changes that increase intake, ways to make water more appealing, and a five-question audit for your setup. (4 min read)