Explore every episode of the podcast Move Your DNA with Katy Bowman
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Frozen Shoulder: What Is It Exactly, and How Can Exercises Help When Movement is Painful? | 30 Sep 2026 | 00:55:48 | |
Frozen shoulder (also known as adhesive capsulitis) can cause pain, stiffness and a significant loss of shoulder range of motion. In this episode, biomechanist Katy Bowman and biologist Dr Jeannette Loram explain what’s actually happening inside the shoulder capsule during frozen shoulder. They discuss the different stages of the condition — including the freezing, frozen and thawing phases — as well as its connections with inflammation, menopause and diabetes. They also explore why movement matters for shoulder health, and during recovery from frozen shoulder. To understand how movement can affect the shoulder capsule, it’s important to distinguish between movement in the shoulder and movement of the shoulder. Katy and Jeannette also look at everyday habits that may limit capsule movement and share some practical daily movements for maintaining shoulder mobility. Plus, they answer a listener's question about using hand paddles when swimming. Enhanced Show Notes and Full Transcript 00:00 Why we're talking about frozen shoulder Research Mentioned Millar, N. L. et al. (2022). Frozen shoulder. Nature Reviews Disease Primers, 8, 59. https://doi.org/10.1038/s41572-022-00386-2 Podcasts mentioned Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar Connect, Move & Learn with Katy Free Shoulder Class With Katy: How to Move In the Shoulder Joint Made Possible By Our Wonderful Sponsors: Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting | |||
| Don’t Let Your Office Job Keep You From Moving | 23 Sep 2026 | 01:13:40 | |
You hear the Move Your DNA message: you need more movement spread throughout your day, not just more exercise. But how is that possible if you work a conventional 9–5 office job? Join biomechanist Katy Bowman and biologist Dr. Jeannette Loram as they walk through a typical day for an office worker, from 6 a.m. to 10 p.m., looking at ways to find more movement both during and beyond the workday. They share practical ideas for building movement into how you get dressed, shower, eat, commute, work, do chores, relax and spend time with family and friends — without needing to carve out more hours for exercise. At 9 a.m., Katy is joined by Sohail Shariff, co-founder of Movemate, to explore how to bring more movement into your workstation while staying productive. They discuss why simply switching from sitting to standing isn't necessarily the answer, and how varying your position is both “cyclical movement” and “cyclical rest,” allowing different parts of the body to take turns being moved and loaded. Your low back will thank you! Katy and Jeannette also discuss getting away from your workstation to move and tackle a common concern: won't taking movement breaks make me less productive? Katy suggests that stepping away can actually support productivity and shares some of her own “tells” that she's no longer doing focused work — like jumping between tasks — explaining how recognising these moments can become a cue to move and then return to the task refreshed. Whether you're tied to a desk for 8 hours or simply spend too much of your day sitting, this episode offers practical ways to find more movement throughout the whole day. Enhanced Show Notes and Full Transcript 00:00:00 – Getting more movement when you have an office job
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I Know I Should Exercise But… by Diana Hill and Katy Bowman
Ep 184: Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement Connect, Move & Learn with Katy Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 | |||
| Use Your Eyes and Ears to Improve the Way You Move | 31 Aug 2026 | 01:17:23 | |
Movement isn't just about muscles and joints. It's also about how our bodies are taking in, interpreting and responding to the world around us. Katy Bowman and Dr. Jeannette Loram discuss how listening can provide valuable information about how we're moving: listening to the sound of your feet landing as you walk, the rhythm and mechanics of rowing, the sound of your stroke as you swim, and even the timing and quality of the breath during exercise can attune you to the form and efficiency of your movement. The conversation turns to vision with neuro-optometrist Dr. Bryce Appelbaum. Katy and Dr Appelbaum explore the relationship between vision and movement, including how visual information can influence balance, spatial orientation and confidence when navigating complex environments. They discuss how our ability to perceive the physical world can be diminished by prolonged, narrow focus on our screens, and how menopause can make visually demanding tasks even more overwhelming. Dr. Appelbaum shares some eye exercises to help us take in more of the world around us—improving our visual system and physical competence at the same time. Finally, Katy and Jeannette answer a listener question about movement programmes for blind people. Enhanced Show Notes and Full Transcript 00:00:00 – Listening to gait Books, Podcasts & Other Resources Podcast: Can Exercise Fix Aging Eyes? Ep 186 — Move Your DNA Podcast
My Vision First — Dr. Bryce Appelbaum’s Vision Therapy Clinic ScreenFit™ by Dr. Bryce Appelbaum — take $200 off with code NUTRITIOUSMOVEMENT Connect, Move & Learn with Katy Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: | |||
| Raising Dynamic Kids: Monkey Bars, Fidget Seats & Phone Boundaries | 18 Aug 2026 | 01:09:40 | |
Katy talks to kids raised in a dynamic, "low-furniture" home that swapped conventional couches for indoor monkey bars and balance toys. How did it go? Katy and Jeannette also talk about raising dynamic kids as they grow up, including family movement, getting teenagers to participate, and navigating phones and screen time. Then Katy talks to Pack Matthews, creator of the Soul Seat, about his new Fidget Seat designed for children, and how flexible seating can give kids more opportunities to move while they learn and can also help with focus and attention. Enhanced Show Notes and Full Transcript 0:00 — Katy’s dynamic home Books, Links and Resources: A Video Tour of Katy’s Movement-Rich Home A Home With No Furniture: Interview with Katy Bowman The Fidget Seat
Use code DNA10 for 10% discount on the Fidget Seat Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA | |||
| The Shape of Cycling — and How to Balance It | 22 Jul 2026 | 01:06:35 | |
Plus Katy speaks with Tyler Benner, founder of Strong Feet Athletics, about the role of the feet in cycling and what happens when we lock them into rigid compressive cycling shoes for hours at a time. They explore the benefits of a more foot-shaped, flexible cycling shoe and how allowing the feet more freedom may help support lower limb function both on and off the bike. Enhanced Show Notes and Full Transcript
2:37 — Introduction to Cycling, the Movement Diet, and the Tissues of the Body 5:35 — Bone Density in Cyclists 13:36 — Low Energy Availability in Cyclists: Effects on Hormones and Bones 17:36 — How Your Body Can Become Semi-Fixed in a Cycling Shape 20:04 — Hyperkyphosis and Cervical Issues 25:19 — Pelvic Position and Compression 30:47 — Practical Ways to Balance Cycling 33:22 — Interview with Tyler Benner: The Creator of the First Foot-Shaped Cycling Shoe 56:10 — Listener Question: What Kind of Pillow Should You Sleep On? Sponsored by My Happy Feet Books, Links and Resources: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| One Step at a Time: Movement Mantras for Better Walks | 08 Jul 2026 | 00:55:31 | |
What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable. Plus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage. Enhanced Show Notes and Full Transcript
Books, Links and Resources: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Too Much Sitting, "Spiky" Cholesterol, and Heart Disease | 24 Jun 2026 | 00:53:24 | |
Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack emerging research on heart disease, inflammation, cholesterol, and arterial plaque. Inspired by a recent Scientific American article, they explore what plaque is, how and why it forms, and how blood flow patterns influence where plaque accumulates in the arteries. They discuss recent evidence that places inflammation as a foundational piece of heart disease and how the ‘spiky’ shape and structure of cholesterol in plaque has a direct role in the inflammatory pathways and immune system overreactions that occur in heart disease. Katy and Jeannette offer practical insights into how regular activity, varied positioning, and lifestyle choices can help support healthy arteries. They also discuss the importance of scientific curiosity, prevention over treatment, and why understanding the body's processes can inspire better self-care. Enhanced Show Notes and Full Transcript
3:43 — Dynamic Collective 9.15 — Main takeaway: inflammation, cholesterol and heart disease 9:47 — What is plaque? 15:33 — Why plaque forms in specific locations within arteries: wounding and blood flow 23:12 — How cholesterol enters arterial walls 40:00 — Why understanding the body can deepen appreciation and motivation for self-care 44:16 — Listener question: sciatic pain (sponsored by Venn Design). Books, Links and Resources: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| What Your Husband, Brother, Son, or Dad Might Need to Know About Movement | 10 Jun 2026 | 00:47:58 | |
This is the Men’s Health episode in honour of Father’s Day this month. Biomechanist Katy Bowman and biologist Dr Jeannette Loram discuss health issues more common in male bodies, including abdominal aortic aneurysms, type 2 diabetes, gout, and male pelvic health. Drawing on anatomy, physiology, and lifestyle habits, they explore why men may be more susceptible to these conditions and offer movement and lifestyle solutions to consider. They also take a deeper look at the relationships between abdominal aortic aneurysms, pelvic health, and how chair sitting and sedentary lifestyles may affect both. Whether you're interested in men's health or caring for the men in your life, this episode offers a fresh perspective on common health challenges through a movement lens. Enhanced Show Notes and Full Transcript
Books, Links and Resources: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar –– Podcast Ep 187 Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Good Vibrations: Walking, Running, Minimal Shoes & Vibration Plates | 27 May 2026 | 01:20:23 | |
Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the fascinating world of vibration: the benefits and costs of impact to the body and the importance of sensing vibration in humans and other animals. Katy and Jeannette discuss how foot impacts during walking may actually form part of the brain’s circulatory system. They also unpack the science of vibration plates and whether they are useful for muscle strength, bone health, and balance. The conversation then turns to running, exploring how it generates vibrations through the body’s soft tissues, how these vibrations may affect performance, and what runners can do about it. Finally, they share some remarkable examples of vibration sensing in animals and consider how modern lifestyles may limit this sense in humans. The discussion on impact and contact with the ground continues with Mike Dally of Earth Runners®, creators of minimalist earthing sandals. Katy and Mike talk about the aims of minimalist footwear in reducing interference between the foot and the ground, how to adapt to minimalist sandals, and new designs in development, including an easy-to-put-on children’s sandal. Enhanced Show Notes and Full Transcript 0:00 The barefoot shoe expo debrief Books, Links and Resources: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Pelvic Alignment: Constipation, Sacral Pain & Sexual Health | 13 May 2026 | 00:56:32 | |
Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care. They discuss Tia’s recent book, Tending To Your Womb, a guide to caring for the uterus and pelvic tissues through awareness, movement, and practical self-care strategies. In this episode, Katy and Tia focus on movement-based approaches for uterine retroversion, a pelvic misalignment that can contribute to sacral pain, sciatic symptoms, and constipation. They also explore clitoral atrophy — a reduction in tissue size, tone, and flexibility that can occur during menopause — and share movement and self-care practices to help maintain mobility and function. Tune in and join in for a guided pelvic clock movement sequence taught by Tia. Enhanced Show Notes and Full Transcript 0:00 Intro & New Dynamic Collective Books, Links and Resources: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Beyond Lifespan and Healthspan: The Case for Joyspan | 29 Apr 2026 | 01:14:23 | |
Biomechanist Katy Bowman speaks with gerontologist and author Dr. Kerry Burnight about her concept of joyspan—a missing piece in how we think about aging well. We often hear about lifespan (how long we live) and healthspan (how long we stay physically well), but what about the quality of those years? Dr. Burnight introduces joyspan as our capacity to experience a meaningful, fulfilling life as we age. In this framework, joy is not simple happiness, but a deeper sense of wellbeing that can coexist with challenge, grief, and change. Katy and Dr. Burnight explore the Joyspan Matrix—Give, Connect, Adapt, and Grow—and how these actions enable us to thrive as we age. Rather than viewing aging as inevitable decline they discuss aging as development, the positives of aging and how to step into eldership. Katy also speaks with our sponsor, Sohail Shariff of Movemate, creators of a unique dynamic wooden standing board that provides continuous, wave-like movement in the body while you are working at your desk or at home. They discuss how the board supports musculoskeletal health, while also improving focus, creativity, and calm—reducing fatigue and the mental boredom and stagnation that comes from prolonged stillness. They also explore the role of play in the design, and how a serious problem—sedentary behavior—can be addressed in a way that is engaging, enjoyable, and even joyful.
01:20 – Dynamic Collective Sponsors 02:30 – Dr Kerry Burnight Explains Joyspan: The Science of Thriving As You Age 09:40 – The Joyspan Matrix: Grow, Connect, Adapt, Give 19:30 – Giving, Purpose & Becoming an Elder (Rethinking Aging) 42:00 – Meet Movemate: A Dynamic Standing Board for Work and Play 46:00 – How Movemate Works: Movement, Feeling & Physical Benefits 49:15 – Cognitive & Emotional Effects of the Movemate Board 54:00 – Play & Solving Sedentary Behavior With Enjoyable Movement Tools Books, Links and Resources: Movemate – Dynamic Active Standing Board for Work & Play Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Determining if you're FRAIL (or "Pre-Frail") and What to do About it | 17 Apr 2026 | 00:54:40 | |
Frailty isn’t just something that happens “later”; it’s a gradual loss of resilience that can begin much earlier than most people think. Katy Bowman and Dr. Jeannette Loram unpack what frailty and pre-frailty mean biologically. They explore the five key hallmarks used to identify frailty, including walking speed and grip strength, and how a large proportion of people in their 30s and 40s already fall on the spectrum of pre-frailty. The conversation also explores the muscle–gut connection, explaining how frailty is influenced by exercise, diet, and the health of your microbiome. Katy and Jeannette also discuss the potential for rapid-onset frailty linked to the use of GLP-1 medications. Most importantly, frailty can be reversed and this episode focuses on what you can do. From simple ways to improve resilience through movement, nutrition, and rest, to understanding how your attitude toward aging might influence your resilience Enhanced Show Notes and Full Transcript
01:30 – What Is Frailty (and Pre-Frailty) 03:00 – The 5 Hallmarks of Frailty 10:50 – How Pre-Frailty Can Start in Your 30s 12:40 – Muscle–Gut Connection & the Microbiome 19:40 – Exercise as “Fuel” for Your Microbiome 27:30 – Supplementation and the Psychology of Change 29:50 – GLP-1 Medication & Rapid-Onset Frailty 42:20 – Listener Question: Finding Glute Strength (Sponsored by Peluva) Resources and Books Mentioned: Frailty Sets In Far Earlier Than You’d Expect But You Can Reverse It, by David Cox in the New Scientist Frailty and pre-frailty in middle-aged and older adults and its association with multimorbidity and mortality: a prospective analysis of 493 737 biobank participants by Hanlon et al 2018 Evidence For The Contribution Of Gut Microbiota To Age-Related Anabolic Resistance by Watson et al 2021 Semaglutide Therapy and Accelerated Sarcopenia in Older Adults With Type-2 Diabetes: A 24-Month Retrospective Cohort Study by Ren et al 2025 Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Movement & Disability: Stacking Movement and Education for a Meaningful life | 02 Apr 2026 | 01:08:17 | |
Inspired by a moving letter from a parent of an adult son with autism, biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the relationship between movement, health, and quality of life for people with disabilities. They are joined by Kristina Montgomery, a special education teacher at a school for children and young adults affected by autism, and a behavior analyst working with Essential for Living, a curriculum designed for those with learning difficulties. Through her work, Kristina teaches an event-based approach to learning—one that moves away from abstract, isolated skills and instead “stacks” goals within meaningful, naturally occurring events. This approach supports not only skill development, but also health, social inclusion, and caregiver sustainability. Together, they discuss the importance of choosing activities that are meaningful to the learner both in the moment and for future independence, and the shift from instructing a task to modeling it alongside the student. Kristina also shares how powerful movement stacking has been in her work, improving both the happiness and wellbeing of the people she supports. This episode is a powerful reminder that movement truly is for every body, and that by embedding it into daily life, caregiving, parenting, and teaching can become more sustainable, and joyful for everyone involved. Enhanced Show Notes and Full Transcript 00:00 – A Letter from a Parent of an Autistic Son Resources, Books and Courses Mentioned: Event-Based Learning Course (Essential for Living) Essential for Living: Introduction Course Grow Wild Book Club – Katy Bowman Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible By Our Wonderful Sponsors: Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Amenorrhea, Energy Deficiency & the Female Athlete | 25 Mar 2026 | 00:53:05 | |
We dive into the often-overlooked topic of amenorrhea: the absence of menstruation. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack the science with a focus on Functional Hypothalamic Amenorrhea (FHA) linked to energy deficiency in athletes. They explore how intense training and and sport pressures around leanness or weight can disrupt regular hormonal signals, affecting long-term bone density, cardiovascular health, and performance. They also discuss the original concept of the Female Athlete Triad (low energy availability, menstrual dysfunction, and low bone mineral density) and its evolution into RED-S (Relative Energy Deficiency in Sport), a more holistic model encompassing many aspects of health and wellbeing. The conversation expands into evolutionary perspectives, comparing Western menstrual experiences—from menarche to menopause—with those of hunter-gatherer populations like the Hadza, and questioning what “normal” really means. Ultimately, this episode reframes intense athletics as a nuanced practice that must be supported by adequate nutrition and recovery.
02:45 – What Is Amenorrhea? 05:40 – Primary vs Secondary Amenorrhea 09:00 – Functional Hypothalamic Amenorrhea (FHA): Energy deficiency and hormonal suppression 11:10 – Female Athlete Triad → RED-S: Evolution of understanding in sports science 21:30 – The Hadza perspective: menarche to menopause 25:25 – Negative consequences of amenorrhea: Bone Health 29:15 – IUD induced amenorrhea 37:00 – Historical and modern timelines for menarche compared to the Hadza 50:45 – Closing thoughts on ancient humans Links & Research Mentioned: Dr Jen Gunter’s article on the hormonal IUD and bone health Foraging & Menstruation in the Hadza of Tanzania Comparison between The Female Athlete Triad & RED-S Connect, Move & Learn: Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Nine Minutes to a Healthier Heart: Vigorous Exercise, Menopause & Hypertension | 11 Mar 2026 | 00:58:08 | |
Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for your cardiovascular health. They break down what counts as vigorous exercise, how to gauge it “old skool” without complicated gadgets, and how much is needed based on the movement patterns of the heart-healthy Hadza. Plus, they share nine practical ways to fit short bursts of higher-intensity movement into your day, from running stairs and kitchen dance parties to treading water in a pool. The episode also explores a personal experience related to the menopause transition, including the onset of salt sensitivity, water retention, and hypertension. Katy and Jeannette discuss the link between estrogen and salt management, explaining why the loss of estrogen can make women more susceptible to salt-induced high blood pressure—and what lifestyle shifts can help protect heart health.
00:00 — Introduction & Sponsors Links & Research Mentioned: Lifestyle and Patterns of Physical Activity in Hadza Foragers by Sayre et al (2023) Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality by Stamatakis et al (2022) Postmenopausal Salt Sensitivity and Hypertension by Kim et al (2014) Estrogen negatively regulates the renal epithelial sodium channel (ENaC) by promoting Derlin-1 expression and AMPK activation by Zhang et al (2019) Salt Sensitivity of Blood Pressure in Women by Barris et al (2023) Connect, Move & Learn: Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Feel Better Knees: Anatomy and Loads | 11 Feb 2026 | 00:51:30 | |
Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery. Enhanced Show Notes and Full Transcript 00:00 Introduction: The prevalence of knee issues and arthritis Links & Resources Mentioned: Connect, Move & Learn: Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Move Smarter, Not Harder: Three Movement Plan Must-Haves | 29 Jan 2026 | 00:43:23 | |
Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise. This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again. Enhanced Show Notes and Full Transcript 00:12 Movement Plan Introduction Books Mentioned: My Perfect Movement Plan by Katy Bowman Links & Resources Mentioned: Connect, Move & Learn: Made Possible By Our Wonderful Sponsors: Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors | 14 Jan 2026 | 01:02:29 | |
How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months. Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve. Enhanced Show Notes and Full Transcript 00:14 Discussing Cold Weather and Its Impact 01:19 The Dynamic Collective 03:07 Practical Tips for Exercising in Cold Weather 03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips 10:45 Cardiovascular System, Cold Weather, and Snow Shoveling 21:52 Cold Water Immersion and Its Effects 29:46 Listener question: Hallux Limitus and Foot Issues 36:02 Introducing Smart Playrooms LINKS & RESOURCES MENTIONED Katy’s 2025 Advent featuring Venn Designs Air Chairs Smart Playrooms x Move Your DNA equipment picks Smart Playrooms Sport Court section CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| 2025 Recap + The Rules for a Stronger 2026 | 31 Dec 2025 | 01:11:52 | |
As we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they’re prioritizing in 2026 (strength, power, simplicity, and efficiency). Then we distill the past year’s episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically), the 5 S’s of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway. If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one. Enhanced Show Notes and Full Transcript 06:25 Katy and Jeannette review 2025 and look ahead to 2026 LINKS & RESOURCES MENTIONED My Perfect Movement Plan by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
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| You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age | 17 Dec 2025 | 01:13:02 | |
Katy offers an aging reframe: in middle age, you are not “over the hill”—you are actually at the bottom of a valley, and staying strong and healthy means choosing to go uphill on purpose. Katy and Jeannette unpack the difference between chronological age and biological aging, why modern life may be speeding up the aging process, and how movement and exercise positively influence the cellular “hallmarks of aging.” They explore why exercise needs to increase with age (even when life gets busier and energy feels lower), and how reframing discomfort can make consistency possible—so you can extend not just your lifespan, but your healthspan, too. Katy also speaks with Pack Matthews of Ikaria Design (creator of the Soul Seat) about “active sitting” and why our rest positions matter as we age. Pack shares his personal origin story—using floor-sitting and dynamic postures to counter arthritis. They also preview the upcoming Soul Seat Mini for the smaller people in your life and explore its role in dynamic classrooms. Enhanced Show Notes and Full Transcript 00:03:00 — Flipping the visual: “over the hill” → “in the valley” 00:04:00 — The Dynamic Collective 00:06:00 — Chronological age vs biological aging & lifespan vs healthspan 00:08:35 — What may be accelerating aging: obesity, diet, sedentary behavior, stress 00:12:00 — How “biological age” is measured + hallmarks of aging
Handedness in Animals and Plants CONNECT, MOVE & LEARN Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress MADE POSSIBLE BY OUR WONDERFUL SPONSORS: My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
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| How Does Exercise Move Your DNA? | 03 Dec 2025 | 00:43:31 | |
Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells. Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.
00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.
Move Your DNA book by Katy Bowman Epigenetic profile of trained vs untrained leg Walking & blood circulation to the brain Physical Activity, Gut Motility & Constipation CONNECT, MOVE & LEARN Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Take 15% off until Dec 7th with code MOVE
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| Exercise And Recovery: How Rest Makes You Stronger | 19 Nov 2025 | 01:03:23 | |
Katy and Jeannette explore why proper recovery is just as important as your workouts. They explain how short-term recovery between repetitions or intervals restores homeostasis—the steady state of your cells—allowing you to continue a training session effectively. Over the longer term, recovery after vigorous activity supports tissue repair and adaptation, helping your muscles and connective tissues strengthen. Without sufficient recovery, training plateaus can occur, and your risk of illness may increase. Finally, they discuss rest as an essential part of recovery and share strategies such as cross-training, stretching, and massage to support the body’s repair and adaptation processes. Katy talks with Jim Leuty of My Happy Feet Alignment Socks, a simple and effective recovery tool that gently stretches and realigns toes while you rest! Toe-spacers are part of the recovery routine for performers like Taylor Swift, who dance in high heels—and they’re helpful for everyone, particularly if you spend long hours on your feet or struggle with bunions or foot pain. Jim also shares his newest products, including kid sizes and complete foot care gift kits.
1:34 — Introducing the Dynamic Collective Sponsors
International orders My Happy Feet Global Simple Steps To Foot Pain Relief by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS:
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| Parenting a Spicy Child? How to Use Movement to Find Calm and Connection | 12 Nov 2025 | 01:14:50 | |
What does it mean to raise — or be — a “spicy one”? In this deeply honest and energizing conversation, Katy Bowman and author Mary Van Geffen unpack what it’s like to parent strong-willed, big-feeling kids (and stay sane while doing it). They discuss how movement can support self-regulation and co-regulation, helping both parent and child navigate intensity with compassion and humor. Together, they look at the role of movement before, during, and after heated moments — as well as the art of knowing when to walk away. This episode offers practical wisdom for growing your “calm muscle” and showing up as the safest person in the room. Jeannette chats with inventor, designer, and athlete Tyler Benner of Venn Design — the creative mind behind movement-friendly furniture like the Air Chair and the revolutionary barefoot cycling shoe. They explore Tyler’s “genius energy” and how movement awareness informs everything he creates, from furniture to archery tools and innovative footwear. Enhanced Show Notes and Full Transcript EPISODE HIGHLIGHTS: 0:00 – Meet Mary Van Geffen – Parenting insights for “Spicy Ones” 0:05 – What is a “Spicy One”? – Understanding strong-willed, big-feeling kids 0:07 – Regulation & Co-Regulation – How parents and kids navigate intensity together 0:10 – Contagious Emotions & Training your ‘Calm’ Muscle– Mirror neurons in action 0:14 – Quick Regulation Tools – Breathing, sensing, and self-talk 0:19 – Move to Regulate – Using movement before, during, and after heated moments 0:37 – Massage & Connection – Diffusing tension with touch 0:52 – Mary’s Resources – Books, classes, and meditations 0:53 – Meet Tyler Benner & Venn Design – Movement-friendly furniture and innovative tools 0:54 – Dynamic Furniture – Air Chairs and floor cushions that encourage motion 0:57 – Genius Energy & Archery – Aligning bones for power and precision 1:04 – Tyler’s Shot Trainer – Archery form and physics made simple 1:07 – Barefoot Cycling Shoes – The first foot-shaped cycling shoes designed for comfort and performance BOOKS & RESEARCH MENTIONED Parenting A Spicy One: A comprehensive Guide for Raising a Deep-Feeling and Wonderfully Strong-Willed Kid by Mary Van Geffen CONNECT, MOVE & LEARN Join Katy's Newsletter: Movement Colored Glasses Venn Design makes gorgeous, movement-friendly furniture that turns your home into a space that inspires you to move. Strong Feet Athletics’ barefoot cycling shoes give your feet freedom, comfort, and power—say goodbye to cramped toes! | |||
| How To Solve The "I Don't Have Time To Exercise" Problem | 22 Oct 2025 | 01:08:02 | |
I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do. Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again. Enhanced Show Notes and Full Transcript EPISODE HIGHLIGHTS: 07:40 – Wise Effort: Using your energy in alignment with your values 08:10 – Genius Energy: Recognizing your unique strengths BOOKS & RESEARCH MENTIONED I Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
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| Want to Stay Strong as You Age? Add Speed to What You Already Do | 08 Oct 2025 | 00:55:46 | |
As we age, maintaining muscle power—not just strength—is key to staying independent, quick, and injury-free. In this episode, Katy and Jeannette explain the difference between strength and power, and why adding speed or intensity to the movements you're already doing—like walking, climbing stairs, or getting up from a chair—can make all the difference. From stair climbing to pickleball to plyometrics, learn practical ways to build power and maintain independence for years to come. They share practical ways to train power with (or without) an overhaul to your routine, and Katy chats with masters athlete and Peluva co-founder Brad Kearns about maintaining explosive strength after 60. Hear how Brad shifted from endurance to high jump, why minimalist shoes can support aging feet, and how smarter movement helps you age better. Enhanced Show Notes & Full Transcript CHAPTERS 00:02:15 - Power - the definitions 00:06:10 - The Dynamic Collective 00:12:05 - Why Power is Important as You Get Older 00:21:15 - Listener Question about Plyometrics brought to you by Smart Playrooms 00:31:30 - Interview with power athlete Brad Kearns of Peluva Footwear My Perfect Movement Plan by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
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| Exercise Pills Explained: Hope or Hype? | 26 Sep 2025 | 00:46:35 | |
Katy Bowman and Jeannette Loram dig into the science—and the hype—around so-called “exercise pills.” They unpack what these drugs do at the molecular level, what they can—and can’t—mimic about exercise, and who might benefit—from elite athletes to people with disabilities or chronic illness. The conversation goes beyond physiology into questions of culture, psychology, and even the future of sport—where performance-enhancing technologies are blurring the lines between natural and engineered human potential. Enhanced Show Notes & Full Transcript CHAPTERS 0:04:28 – How Do Exercise Pills Work? 0:06:50 – Exercise Pills, Skeletal Muscle targets and ‘Enhanced’ Sport Performance 0:12:30 – Who Might Benefit from Exercise Pills? Mimicking Exercise: What Matters Most and Where To Next? Hawley et al (2021) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
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| Exercise and Strong Skin: Are Calluses a Problem or Essential for Strength? | 10 Sep 2025 | 01:08:29 | |
Katy Bowman and Jeannette Loram explore skin strength, focusing on what a callus is, how calluses form on the hands and feet, and how it affects circulation. They also discuss the pros and cons of calluses, comparing them to a weight belt for your skin—reinforcing, protecting, and ultimately enabling your body to do more. They share personal stories—from rowing and kayaking to gardening—highlighting how it's often skin, not muscles, that limits activity. Katy also chats with Karri Bowen-Poole, founder of Smart Playrooms, about designing home spaces that promote hanging, build skin strength, and support kids’ physical and cognitive development. They cover equipment ideas, dynamic home design tips, and draw inspiration from Ninja Warrior athletes. Enhanced Show Notes & Full Transcript CHAPTERS 00:04:30 - The Dynamic Collective 00:08:20 - What is a Callus? And the Listener Question on calluses & circulation brought to you by Sweet Skins 00:22:30 - Updated insights about the Callus, skin strength and its relationship to whole-body movement 00:35:25 - Skin Tissue and Thoughtful Progression 00:42:00 - Interview with Karri Bowen-Poole, founder of Smart Playrooms
Move Your DNA by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
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| Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar | 20 Aug 2025 | 01:14:59 | |
In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management. Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently. They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential. CHAPTERS 0:06:00 - Definitions 0:16:00 - The Dynamic Collective 0:17:00 - You Can’t Exercise Off Diabetes 0:20:00 - Muscle is the Key Tissue (and the Liver) 0:36:30 - Stretching & Light Activity 0:47:00 - Exercise Modality for Blood Sugar Regulation 0:54:25 - Listener Question on Lupus brought to you by Peluva 1:09:09 - Blood Sugar Spikes During Exercise BOOKS & RESEARCH PAPERS My Perfect Movement Plan by Katy Bowman Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025) Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025) The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses
Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
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| Can Exercise Fix Aging Eyes? | 06 Aug 2025 | 00:59:50 | |
Neuro-optometrist Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what you see and turns it into action. Together, they explore the striking parallels between physical and visual health, highlighting how prolonged screen time and visual inactivity can stiffen our eye muscles just like sedentary habits stiffen our joints. Focusing on screens all day is like clenching your fist nonstop—leading to eye strain, headaches, and long-term issues like poor eye coordination, which can affect depth perception, balance, and even increase the risk of falls. The conversation covers everything from visual tics and dry eyes to how vision is connected to musculoskeletal alignment and behavior—and even offers a glimpse into the future of eye health in our tech-heavy world. Dr. Appelbaum also shares how anyone can improve visual stamina and flexibility, and Katy and Jeannette reflect on their personal experience with his online program ScreenFit—a movement program for your eyes! Dr Appelbaum is offering our listeners $200 off ScreenFit using code MOVEYOURDNA: https://bit.ly/moveyourdnaSF Enhanced Show Notes & Full Transcript CHAPTERS 00:09:30 - Impacts of Screens on Vision 00:25:30 - Unlocking Vision Potential Through Exercise - ScreenFit 00:41:00 - Listener Question on Dry Eyes brought to you by Earth Runners 00:50:40 - The Future of the Screen Time/Vision Connection BOOKS MENTIONED My Perfect Movement Plan by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
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| What to Do When Rucking Or Carrying Heavy Loads Hurts | 23 Jul 2025 | 00:55:52 | |
Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking. Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result. Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you! Enhanced Show Notes & Full Transcript CHAPTERS 00:06:00 - The Dynamic Collective 00:07:00 - Are Humans Born to Carry? 00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General 00:26:00 - What's Holding You Up? Mindfulness in Rucking 00:38:45 - Listener Question about broken bones, brought to you by Ikaria Design 00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question? BOOKS, ARTICLES AND RESEARCH MENTIONED My Perfect Movement Plan by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses
Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
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| Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement | 09 Jul 2025 | 01:02:22 | |
How you get dressed might be impacting the way that you move or the movement choices you are able to make. Katy Bowman and Jeannette Loram highlight how stiff or excessively baggy clothing might be ‘casting’ movement. On the flip side ‘stabilizing’ wear like well-designed bras and compressive garments can make movement more comfortable for certain activities. Katy offers advice on how to dress for multiple scenarios: the movement that you plan to do, the spontaneous movements that you might want to do, as well as all the other things you need to do in a day. Also in this episode Katy speaks with Mira Fannin of Sweet Skins. Sweet Skins produce beautiful hemp-cotton organic clothing. Katy and Mira talk about the origin of Sweet Skins and how Mira’s goal to make cute and liveable clothes for busy women has created the perfect movement-friendly clothing line. They also talk about the famous Bike Time pants and the new Sweet Skins styles coming out very soon. Mira is offering our listeners 20% off all clothes with code Movement20 CHAPTERS 00:06:00 - The Dynamic Collective 00:07:09 - Definitions and Categories of Clothing 00:17:30 - Compressive Garments 00:25:23 - Listener Question brought to you by Venn Design 00:31:23 - How do you get dressed in the morning 00:40:31 - Interview with Mira from Sweet Skins BOOKS, ARTICLES AND RESEARCH MENTIONED Influence of Compression Garments on Proprioception by Ghai et al 2024 RESOURCES CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR SPONSORS:
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| All About Eccentric Exercise: Get Stronger Doing Half Of An Exercise | 25 Jun 2025 | 01:16:50 | |
If you have heard about eccentric exercise but are unsure of the benefits, what it is or how to do it, this episode is your primer! Eccentric muscle contractions generate more force with less energy than other types of muscle contraction and are therefore one of the best ways to get stronger. The mechanism of eccentric contraction within the muscle is a little complicated but Katy offers a simple analogy involving two hair combs! Katy and Jeannette offer some examples of how you can incorporate eccentrics into your movement plan with the empowering message that you can get a lot stronger doing only half an exercise. Can’t do a pull-up? Not a problem, train the eccentric half of the movement—lowering down from the pull-up bar—and you will reap the strength rewards. Also in this episode, Katy speaks with Pack Matthews of Ikaria Design and creator of the Soul Seat®, the original and adjustable cross-legged chair. Katy is using one for her podcast set up and she and Pack talk about the origin of the chair, how the design has changed over time and Katy’s experience with it. Enhanced Show Notes & Full Transcript CHAPTERS (0:07:08) - Muscle Contraction: Three types (0:15:56) - Sarcomere: Actin, Myosin, and Titin (0:26:57) - Get Stronger Doing Half of an Exercise (0:41:00) - Listener Question: 'use it or lose it' brought to you by Earth Runners (0:47:40) - Interview with Pack Matthews of Ikaria Design
Want to Get Stronger and Avoid Injury, Try This, New York Times article on eccentrics CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR SPONSORS: Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
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| Where Exactly Is Muscle Memory? And Other 'Movement In The News" Headlines | 11 Jun 2025 | 00:51:36 | |
A deeper look into three recent headlines in the body-nerd world. First up, recent research has shown that our skeletal muscles remember training at the protein level - no brain required! This is exciting research and Katy and Jeannette discuss the implications for exercise over the lifespan. Second, they dig into a recent study of uphill walking; the research suggests it is cheaper to take the steeper route, but energy efficiency might not be the only consideration. Finally in response to the online noise about recent changes to the CDC developmental guidelines, Katy and Jeannette explain what has really changed and whether it should have caused such an upset. Enhanced Show Notes & Full Transcript CHAPTERS 02:50 - Muscle Memory 17:12 - Steeper is Cheaper 28:02 - Changes in the CDC milestones 43:22 - Listener Question sponsored by Peluva: Is it inevitable that our body and parts wear out?
New Explanation of Muscle Memory in Science Daily
Join Our Newsletter: Movement Colored Glasses MADE POSSIBLE BY OUR SPONSORS: Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT
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| What You Need To Know About Bone 2: It's Not The Mode It's The Load | 28 May 2025 | 01:36:34 | |
In this episode, we break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. We use this framework to discuss exercise and bone loading at three life-stages: a growing skeleton, a mature skeleton and a vulnerable skeleton. Listen to this episode to design a movement plan for your bones. Also in this episode, Katy Bowman talks to Mike Dally, founder of Earth Runners, minimalist earthing sandals. Katy has walked more miles in Earth Runners than in any other shoe and Katy and Mike talk about her favourite features; from the non-slip foot bed to the replaceable straps and laces. Mike explains earthing technology and testing and describes their latest product that can ground any minimal shoe. Enhanced Show Notes & Full Transcript 00:04:40 - This Season’s Dynamic Collective 00:06:00 - Strong, Steady, and Straight - What do we mean? 00:13:10 - Childhood - Young Bones 00:30:00 - Vulnerable Bone (Jump to Section) 00:52:00 - Mature & Stable bone - A summary (Jump to Section) 00:54:50 - Listener Question brought to you by Sweet Skins Hemp 01:07:40 - Interview with Mike Dally from Earth Runners
Grow Wild by Katy Bowman Research Mentioned: LIFTMOR Randomized Controlled Trial by Watson et al (2018) Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| EP 180 What You Need To Know About Bone 1: Your Skeleton Is An Autobiography | 07 May 2025 | 00:57:18 | |
This is the first of two episodes on bone. In this first episode biomechanist Katy Bowman and biologist Jeannette Loram place bone tissue health into a wider context; what really matters is how well the entire skeleton is working—as a system—to support our bodies and our movement. Katy and Jeannette explain how the status of the bone in different parts of your skeleton is a record of the movement you have—and have not done—in the past. They outline Wolff's law, the idea that bone adapts and changes according to the stress and load it experiences throughout a lifetime. They bring this concept to life using examples from populations with distinct movement and bone loading histories ranging from ancient human archers and farmers, through different sporting populations to astronauts. Enhanced Show Notes & Full Transcript Chapters: 00:05:30 - This Season’s Dynamic Collective 00:06:30 - The Skeleton - a Bone Response Primer 00:10:00 - Ancient Bones 00:15:05 - Modern High-Tech Bones 00:21:55 - Listener Question brought to you by Smart Playrooms 00:36:30 - Bone and other sports 00:43:55 - Multidirectional Odd Impact sports and bone 00:51:45 - Your Stance is also informing your bones
Move Your DNA by Katy Bowman Research Mentioned: Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
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| Ep 179: Is The Concept of Exercise Helpful or Harmful? | 23 Apr 2025 | 01:25:01 | |
Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy’s message has sometimes been reduced to exercise is ‘bad’ and natural movement is ‘better’. Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health. Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life. Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling. Anna shares the origin story of Wildling and their expansion from children’s shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling’s most recent venture—a rain boot—filling a much needed niche in the minimal shoe market. 00:04:20 - The Dynamic Collective 00:05:30 - Exercise Versus Natural Movement 00:09:00 - Definitions 00:24:00 - Gym Culture 00:31:00 - Exercise is bad? 00:36:25 - Sport Culture 00:46:00 - Reader Question brought to you by Correct Toes 00:55:40 - Conversation with Anna Yona of Wildling
My Perfect Movement Plan by Katy Bowman Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow
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| Ep 178: Are Humans Born To Walk? | 09 Apr 2025 | 01:22:33 | |
Katy Bowman and Jeannette Loram kick this episode off with a conversation about British walking idioms and nature-based language. They are then joined by Mark Sisson, author, former distance runner and founder of the minimal shoe company Peluva. Mark, Katy and Jeannette talk about human evolutionary history, walking, health and Mark’s latest book Born to Walk. They discuss how running has become the iconic fitness activity but Mark explains how most people would be better served by abundant walking—combined with some strength training and a small amount of higher intensity exercise—to create a more nourishing and less physically stressful movement diet. Katy also has a conversation with Karri Bowen-Poole, founder of Smart Playrooms and one of the Move Your DNA sponsors. Smart Playrooms offer equipment and design services for indoor play and activity spaces. Katy and Karri discuss the ethos behind Smart Playrooms, the design process and Karri offers her genius recommendations for equipment to add to every home. Katy and Karri explain how to plan flexible and adjustable spaces so that your movement and play areas stay interesting and grow with your family. [00:07:07] - Dynamic Collective 00:08:20 - Introducing Mark Sisson 00:15:50 - Born to Run or Born to Walk? 00:25:45 - Who is this book for? 00:34:40 - The Obligate Runner and tips 00:43:15 - Listener Question brought to you by Venn Design 00:51:50 - Interview with Karri Bowen-Poole of Smart Playrooms Books Mentioned: Landmarks by Robert Macfarlane Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
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| Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body | 26 Mar 2025 | 01:25:02 | |
We discuss movement for the bendy body with guest Dr Libby Hinsley, a doctor of physical therapy specializing in the treatment of hypermobility syndromes and chronic pain. Libby shares her personal and professional journey with hypermobility explaining what hypermobility is and the associated symptoms. Libby, Katy and Jeannette discuss the paradox that bendy bodies have large ranges of motion yet tense muscles and how a sedentary lifestyle is even more of a liability for people with hypermobility syndromes. Libby and Katy outline the ABCs of a movement program for bendy bodies that often struggle with proprioception and are easily fatigued. They emphasize the importance of higher load activities performed with very mindful attention to exercise form. They caution that smaller and slower movements are key whatever the exercise modality. Also in this episode, Katy has a conversation with Sohail Shariff of Movemate, creator of segmented active standing boards designed to be used while you work. Sohail explains the personal stories behind the product and its design. Katy shares her appreciation of the boards particularly how these boards foster dynamic movement of the foot and ankle, something missing with traditional balance boards. Sohail and Katy also discuss the board's segmented design; the multiple articulations create a flowing but stable motion which means Katy can move and focus on work at the same time. Finally they discuss the value of the board in the therapeutic space particularly for those with a need for movement that soothes the nervous system. Enhanced Show Notes & Full Transcript Chapters: 00:06:15 - Introducing Libby Hinsley 00:10:30 - Hypermobility - Definition and Explanation 00:14:40 - Symptoms 00:23:35 - Exercise and muscle use in the floppy body 00:29:30 - A Movement Diet for the bendy body 00:41:30 - Listener Question brought to you by Peluva 00:55:35 - Interview with Sohail Shariff of Movemate Books Mentioned: Yoga for Bendy People: Optimizing the Benefits of Yoga for Hypermobility by Libby Hinsley Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses
Smart Playrooms, design and products to keep you and your kids engaged and active at home
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| Ep 176: Do We Really Lose Muscle As We Get Older? | 12 Mar 2025 | 01:19:42 | |
Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomechanist Katy Bowman and biologist Jeannette Loram discuss the clinical term sarcopenia– age-related muscle decline–and distinguish it from muscle atrophy due to disuse and sedentary lifestyles. Katy and Jeannette tease apart the different elements of muscle decline; mass, strength and function. They debate how each of these can be measured and their importance. Their discussion centers on a listener's question seeking to understand what we should be doing physically to prevent muscle loss. Also in this episode, Katy has a conversation with Tyler Benner of Venn Design, a company creating dynamic seating for homes and offices. Tyler explains how his background in physics and sport have contributed to his creativity in product design. Tyler highlights his solar and sports series of Air Chairs and explains how he has created designs that look exactly like a planet or a basketball! He also introduces his latest venture; Strong Feet Athletics, creator of the first barefoot cycling shoe.
Chapters: 00:08:00 - Muscle, Sarcopenia, Atrophy - Definitions 00:16:45 - Muscle Mass Overview 00:27:00 - Glycogen/Glucose, BMI, and more 00:30:35 - Dynamic Aging 00:40:50 - Listener Question Recap brought to you by Wildling 00:48:25 - Interview with Tyler Benner of Venn Design
Dynamic Aging by Katy Bowman Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses
Wildling, minimal footwear for toddlers, kids and adults made from natural materials
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| Ep 175 I Know I Should Exercise But.... | 26 Feb 2025 | 01:18:47 | |
Katy Bowman is joined by psychologists Dr Diana Hill and Dr Kelly McGonigal. Katy and Diana have co-written a new book I know I should Exercise But… 44 Reasons We Don’t Move and How to Get Over Them and they came together with Kelly, author of the The Joy of Movement, to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius’. In our second feature Katy welcomes author and masters athlete Brad Kearns, to talk about the minimalist five-toed shoe company Peluva, one of our podcast sponsors. Brad shares the early history of the company and how you go about making a minimalist shoe. Katy and Brad discuss the niche that Peluva fills in the minimal shoe market and Brad shares his favourite customer success stories.
Chapters: 00:06:25 - Conversation with Katy, Diana, and Kelly 00:17:00 - Struggles and Motivation - grief, neurotype, perimenopause, pain and more 00:34:45 - Jeannette and Katy Summarize 00:38:00 - Listener question brought to you by Movemate 00:51:30 - Interview with Brad Kearns of Peluva
I Know I Should Exercise But…44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman The Joy of Movement by Kelly McGonigal Born to Walk by Mark Sisson with Brad Kearns Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses
Peluva, Five-toe minimalist sports shoes ideal for higher impact activities
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| Ep 174: Matters of the Heart | 12 Feb 2025 | 01:27:16 | |
Biomechanist Katy Bowman and biologist Jeannette Loram discuss Matters of the Heart. They cover the anatomy, tissues and function of the cardiovascular system, highlighting key concepts of heart health that are underappreciated. They discuss the importance of the flexibility of red blood cells, arterial walls and the heart muscle itself. They also explain the vital role of skeletal muscle contraction in healthy circulation. Muscle contraction during exercise not only assists the return of blood to the heart from the extremities, it is also the signal for blood vessels near working muscles to dilate or widen ‘pulling’ blood from arteries into the tissues. Katy and Jeannette talk about a movement diet to support the cardiovascular system. They emphasize the importance of higher intensity activity for taking the heart and arteries through their full ranges of motion. Their discussion also offers up a much larger buffet of exercise options than you might have previously considered. Strength training, big body work and stress-reducing movement all have complementary benefits for the cardiovascular system. Also in this episode Katy interviews podiatrist Dr Ray McClanahan, founder of Correct Toes and one of our podcast sponsors. Correct Toes are a toe orthotic designed to return toes to their natural alignment as the widest part of the foot. Ray explains the functional benefits of aligned toes, including improved balance, circulation and strength. Katy and Ray chat about how and why Correct Toes came about and they also discuss the future, with an introduction to some of Correct Toes latest products. 00:06:20 - The Dynamic Collective 00:07:30 - Anatomy 00:22:15 - Let’s talk about movement 00:31:25 - The arteries and calf hearts 00:43:25 - Glycogen, stress, strength training, and the movement buffet 00:47:10 - Listener question sponsored by Smart Playrooms 00:56:30 - Interview with Dr. Ray McClanahan of CorrectToes.com Books & Articles Mentioned: Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes
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| Ep 173: Is Posture a Thing? | 29 Jan 2025 | 00:56:09 | |
In recent years there has been significant backlash against the idea that posture is related to good health. Join biomechanist Katy Bowman and biologist Jeannette Loram for a philosophical, historical and biological journey into the controversies around posture. Katy and Jeannette discuss whether posture is really a thing; is ‘good’ posture important or does your body work just fine regardless of how you hold it? Have we simply inherited postural ideals that are remnants of cultural, social and political baggage? Katy and Jeannette tease this out by discussing definitions of posture, the history of postural ideals and the difficulty in relating pain to posture. They turn to extreme examples of posture and Katy’s work in alignment to offer a more nuanced perspective on posture and physical experience in terms of load to tissues over time. Chapters: 00:06:20 - The Dynamic Collective 00:07:30 - Definitions, is posture a thing, and is good posture a thing? 00:22:50 - Good Posture? No Posture? Posture Parameters? 00:30:25 - Loads, Alignment, and posture 00:41:05 - Consequences of positions vs posture 00:47:20 - Listener Question sponsored by Wildling Books & Articles Mentioned: The Rise and Fall of American Posture by David Yosifon & Peter N. Stearns Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow
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| Ep 172: Is Standing the New Smoking? | 15 Jan 2025 | 00:52:51 | |
Biomechanist Katy Bowman and biologist Jeannette Loram, discusses a recent study on sitting time, standing time and circulatory risk. They cut through the media hype and explain what the study shows and why any prolonged static position might have health consequences. Katy and Jeannette contrast our cultural norm of being in the same position for many hours a day with the diverse resting positions of the Hadza, a hunter-gatherer group with low cardiovascular risk but also a large amount of rest time. Katy explains how repetitive positioning generates higher pressure in specific locations in our circulatory system setting us up for injury, whereas varied positioning and light movement keeps the cardiovascular system supple and the pressure distributed throughout our system. Jeannette and Katy touch on other issues to do with repetitive positioning including mobility and discomfort and offer practical suggestions for supporting your mobility and cardiovascular health while stationary. Finally don’t miss Katy answering a listener's question on hyperkyphosis via bananas and semi-permanent hair dye! Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Smart Playrooms, design and products to keep your kids engaged and active at home
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| Ep 171 HOW DID YOU MOVE HOW WILL YOU MOVE 2024 | 30 Dec 2024 | 01:20:39 | |
On this episode Katy and Jeannette continue the Move Your DNA annual tradition of reflecting on the past year and looking forward to the next. Through a series of questions Katy and Jeannette reflect on 2024, discuss movement goals for 2025, and invite you to play along. They explore moving through injury, menopause and how to keep progressing with age. They share their plans for 2025 and Katy provides novel strategies to help us all MOVE towards the goals we have for ourselves and our families. Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office.
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| Ep 170: Don’t Ignore the Head and Neck | 11 Dec 2024 | 01:13:57 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about the importance of head and neck movement. This year, Katy’s annual exercise advent offers 24 moves for the head and neck and Katy explains her personal and professional reasons for choosing this theme. Jeannette and Katy discuss the head and neck as a hub for our sensory, nervous, immune, digestive and vestibular systems, all of which require movement to support their functions. They discuss common issues of the head and neck region, as well as how repetitive head positioning and neck immobility can relate to broader experiences in the body, such as Katy’s discovery of a decrease in her height that she is working to reverse. They discuss the basic movements of the head and neck and also cover the structures of the region including a neck anatomy lesson provided by their favourite 1970s musical ‘Grease’ and a third-grade attempt to mimic the album cover! They share their own head and neck care practices and suggest strategies for listeners to add more daily movement for this part of the body; from changing their sleep set-up to pairing specific neck movements with a daily cue.
Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Wildling, minimal footwear for toddlers, kids and adults made from natural materials Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office.
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| Ep 169: A Dog's Best Movement Diet | 27 Nov 2024 | 00:55:02 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about dog movement. This discussion stemmed from witnessing a balance ball therapy session for dogs. Just like modern humans, modern dogs now require physical therapy. In this episode, Katy and Jeannette discuss how to use Katy’s ‘movement nutrition’ framework and apply it to your furry friends. Katy and Jeannette discuss the evolution of dogs and the difference in movement experience between free-ranging ancestral dogs compared with today’s urban canines. They discuss how human-chosen pacing is not necessarily the most comfortable for dogs since their most efficient gait pattern is a trot, not a walk. They discuss the importance of meaningful movement for a dog, emphasizing the importance of smell and play as ‘command-free’ movement. They also talk about the importance of mentoring movement for dogs, especially safety skills such as swimming. Finally, they talk about their own dogs and their favourite —and often quirky—activities from climbing trees to log dragging and how dogs and humans can enhance each other’s movement diets. Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Peluva, Five-toe minimalist sports shoes ideal for higher impact activities Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office. Thoughts/questions email us at podcast@nutritiousmovement.com | |||
| Ep 168: Is Sitting Aging You Faster? | 20 Nov 2024 | 01:01:08 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about a recent New York Times article “ Why Sitting All Day May Shorten Your Life”. Katy was a source for this article and she talks with Jeannette about the journalistic process, and why the short-form might be letting us down. Katy and Jeannette talk about the benefits of sitting as well as the risks associated with uninterrupted hours in a chair. They discuss sitting as a two-part issue; first the inactivity and second the fixed body geometry. Katy and Jeannette discuss recent research showing that long hours of sitting are associated with a more rapid rate of cellular aging and how many experiences we put down to aging: muscle and bone loss, low energy levels and low back pain are really influenced by how much we sit. Katy and Jeannette critique the recommendation to offset hours in a chair by increasing exercise time, noting that this is not really how biology works. Katy suggests that this approach is a bit like flossing your teeth diligently while not brushing them. Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Made Possible by Our Dynamic Collective of Wonderful Sponsors: Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes
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| Ep 167: Things I Learned Walking 100 Miles in 6 Days | 30 Oct 2024 | 01:11:52 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about her recent multi-day hike across England. Katy, with her sister Mary, walked from east coast to west coast along the length of Hadrian’s Wall. Katy and Jeannette talk about Katy’s physical preparation for the walk; the (four pairs!) of shoes Katy selected and when she used them; the changing terrain and gait patterns she adopted and how she felt over the course of the trip. Finally Katy shares her physical and philosophical insights after many days of walking. | |||
| Ep 166: Coughing, A Surprising Measure of Whole-Body Strength | 09 Oct 2024 | 00:56:56 | |
Biomechanist Katy Bowman and biologist Jeannette Loram talk about coughing. Katy and Jeannette discuss coughing as a life-saving movement; both in the immediate, to prevent choking, and also in the longer term for adequate clearance of the lungs and the health of our airways. They discuss the anatomy and mechanics of a cough, explaining how the mobility, strength and coordination of our core muscles affects the strength of our cough. They discuss postural presentations such as hyperkyphosis and anterior pelvic tilt that can lead to a weaker cough. They also talk about the liabilities of a cough, including abdominal strain, urinary incontinence, rib damage and back pain. They discuss how coughing, like giving birth, is not a movement that we want to practice: ‘use it or lose it’ does not apply in this case! Instead we want to make sure that tension or weakness in our torso is not limiting our ability to cough when we need to. Katy offers a suite of mobility and strength exercises to prepare your coughing apparatus as we head into flu and cold season. | |||
| Ep 165: Is There Really a 'Right' Way to Walk? | 25 Sep 2024 | 01:13:17 | |
Biomechanist Katy Bowman and biologist Jeannette Loram discuss gait and question whether there is a ‘right’ way to walk. They explain the mechanics of walking gait, outlining the phases and shapes that each leg and foot should move through during the gait cycle. They propose that an ‘abnormal’ gait would be one that is missing one of these phases or shapes. They also suggest a framework for assessing walking based on efficiency, symmetry and balance. They talk about gait deficits such as shuffling and waddling and what is missing in those gait patterns while acknowledging that we are all individuals and not all gait variation is abnormal or needs to be corrected. Katy suggests we can only get to the heart of this question by considering human movement ecology; particularly the volume we walk, the shoes we walk in and, for most modern humans, the lack of a requirement to walk long distances efficiently. They discuss this in relation to human hunter-gatherers as well as other animals. Finally, they answer a couple of listener questions on the rather unusual gait seen in racewalking. | |||