Move Your DNA with Katy Bowman

4d ago

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 00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload) 00:36:00 — Listener question: handedness across humans, animals, and even plants 00:47:00 — Interview: Pack Matthews (Ikaria Design) on the Soul Seat + active sitting LINKS & RESOURCES MENTIONED Handedness in Animals and Plants Ikaria Design Soul Seat Instagram Soul Seat Facebook CONNECT, MOVE & LEARN Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! 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 . Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT . Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent! Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . 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 Your Voice on the Podcast: Read The Credits

Dec 3

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. Enhanced Show Notes and Full Transcript 00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed. 00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression. 00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA. 00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.” 00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus. 00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA. 00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects. 00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements? BOOKS & RESEARCH MENTIONED 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 Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! 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 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA . Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent! Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT . Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Nov 19

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. Enhanced Show Notes and Full Transcript 1:34 — Introducing the Dynamic Collective Sponsors 3:14 — What Is Recovery? Short-Term vs. Long-Term 6:29 — Post-Workout Fatigue: Understanding What’s Still “Off” in Your Body 9:19 — Rest vs. Recovery: Why They’re Not the Same 13:12 — How Recovery After Vigorous Exercise Supports Adaptation and Strength 17:17 — Intensity, Training Plateaus, and the Importance of Variability 26:31 — Strategies to Boost Recovery: Sleep, Cross-Training, Massage, and Stretching 30:01 — Listener Question: How Does Altitude & Plane Travel Affect The Body? 39:44 — Introducing My Happy Feet Alignment Socks 41:03 — Socks vs. Toe Spacers: What’s the Difference? 46:19 — Real Results, Testimonials, and Taylor Swift’s High-Heel Recovery 49:09 — Gifting Foot Care Items and New Products ITEMS, BOOKS & RESOURCES MENTIONED My Happy Feet Alignment Socks International orders My Happy Feet Global Super Foot Care Kit Simple Steps To Foot Pain Relief by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! 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. Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10. Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT. My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA. Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—enjoy 20% off Nov 17–26 with code MOVEMENTREVOLUTION. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Nov 12

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 Move Your DNA by Katy Bowman "Movement Hunger" Signals by Katy Bowman CONNECT, MOVE & LEARN Join Katy's Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! About Mary Van Geffen OUR SPONSOR 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! Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Oct 22

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 12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort 15:40 – Stalling Behavior : How to recognize and manage it 20:03 – Productive Procrastination : Turning stalling energy into productive movement 27:12 – Choice Point Tool : Decision moments to redirect energy toward exercise 32:47 – Supporting Your Future Self : Setting up routines and contexts that help you stay active 36:10 – Relationship Map : Aligning movement goals, energy, and relationships 45:38 – Movement, Community, and Celebrations : Engaging others in activity 49:58 – Energy Audit for Decision Making : Four questions to guide your choices 57:02 – Listener Question : Floor sleeping and neck tension 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 Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! About Dr Diana Hill 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 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 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 Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Oct 8

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 BOOKS & RESEARCH MENTIONED My Perfect Movement Plan by Katy Bowman Whole Body Barefoot by Katy Bowman ACSM’s Health & Fitness Journal Special Edition on Power CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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 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 Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Sep 26

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 0:03:12 The Dynamic Collective 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? 0:14:08 – Why Pills Can’t Replace All The Effects of Exercise 0:24:26 – Can Exercise Pills Close the Health Gap? And Why Are We Failing To Exercise Enough? 0:34:26 – Beyond Blood Panels: What Pills Miss About Movement 0:36:56 – Listener Question brought to you by Venn Design RESEARCH MENTIONED Mimicking Exercise: What Matters Most and Where To Next? Hawley et al (2021) Exercise pills for cardiometabolic health cannot mimic the exercise milieu Plaza-Florido et al (2025) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office 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 Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT 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 Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Sep 10

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 BOOKS & RESEARCH PAPERS Move Your DNA by Katy Bowman Simple Steps to Foot Pain Relief by Katy Bowman Callus Formation by Kim et al (2010) Blood Flow In The Skin in relation to temperature and pressure by J Petrofsky (2012) Foot Callus and Tactile Sensitivity by Holowka et al (2019) - Daniel Lieberman group CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office 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 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 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits