Episodes

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

Aug 20

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. Enhanced Show Notes & Full Transcript 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 I know I should Exercise, But... by Diana Hill & Katy Bowman Exercise and GLUT4 by Flores-Opazo et al (2020) Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025) Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015) 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 Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: 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 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 Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Aug 6

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 00:03:10 - Introducing Dr. Appelbaum 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 Try Katy's Virtual Studio Free for 7 days! 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 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 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Jul 23

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 Pain-Free Baby Holding by Katy Bowman Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006 Bone Density and Intramedullary Rods by Kroger et al 2002 CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: 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 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 Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Jul 9

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 Enhanced Show Notes & Full Transcript 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 Grow Wild by Katy Bowman RESOURCES Minimal Shoes, The List Movement Matters: Clothes CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR SPONSORS: Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off 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 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

Jun 25

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 BOOKS, ARTICLES AND RESEARCH MENTIONED Want to Get Stronger and Avoid Injury, Try This , New York Times article on eccentrics Eccentrics: Get Stronger Doing Half Of An Exercise , Katy Bowman The Chair by Galen Cranz CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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 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 Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Jun 11

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? ARTICLES AND RESEARCH MENTIONED New Explanation of Muscle Memory in Science Daily Skeletal Muscle Proteomic Memory by Hulmi et al (2025) Steeper is Cheaper in Outside Magazine Graded Walking Energetics by Looney et al (2025) CDC Developmental Guidelines Evidence Informed Milestones by Zubler et al (2022) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR SPONSORS: Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT 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 Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

May 28

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 Chapters 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 Books Mentioned: Grow Wild by Katy Bowman Move Your DNA by Katy Bowman My Perfect Movement Plan by Katy Bowman Research Mentioned: LIFTMOR Randomized Controlled Trial by Watson et al (2018) Aquatic Jump Training Review by Mullenax et al (2021) Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; Sweet Skins , beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15; 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 higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; 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 and; 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

May 7

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 Books Mentioned: Move Your DNA by Katy Bowman Orbital by Samantha Harvey Rethink Your Position by Katy Bowman Research Mentioned: Neolithic Women, Manual Labour and Bone Cycling and Bone Health Multidirectional Sport and Running: bone strength Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; 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 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 , beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 and 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 Your Voice on the Podcast: Read The Credits

Apr 23

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. Enhanced Show Notes & Full Transcript Chapters: 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 Books Mentioned: My Perfect Movement Plan by Katy Bowman I Know I Should Exercise, But... by Diana Hill & Katy Bowman Far From the Tree by Andrew Solomon Hunter-Gatherer Childhoods Edited by Barry Hewlett & Michael Lamb Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; 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 higher impact activities; Wildling , minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms , design and products to keep you and your kids engaged and active at home; Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Apr 9

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. Enhanced Show Notes & Full Transcript Chapters: [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 Born to Walk by Mark Sisson & Brad Kearns The Primal Blueprint by Mark Sisson Born to Run by Mark McDougall I Know I Should Exercise, But... by Diana Hill & Katy Bowman Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; Smart Playrooms , design and products to keep you and your kids engaged and active at home; Wildling , minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; Movemate , dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow and Peluva , Five-toe minimalist sports shoes ideal for higher impact activities. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Mar 26

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: 00:04:45 - Dynamic Collective 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 I Know I Should Exercise, But... by Diana Hill & Katy Bowman Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; Movemate , dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; 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 and Wildling , minimal footwear for toddlers, kids and adults made from natural materials. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Mar 12

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. Enhanced Show Notes & Full Transcript Chapters: 00:05:00 - The Dynamic Collective 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 Books Mentioned: Dynamic Aging by Katy Bowman Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! Made Possible by Our Dynamic Collective of Wonderful Sponsors: Wildling , minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; Smart Playrooms , design and products to keep you and your kids engaged and active at home; 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 higher impact activities, and Movemate ; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Feb 26

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. Enhanced Show Notes & Full Transcript 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 Books & Articles Mentioned: 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 Try Katy's Virtual Studio Free for 7 days! Made Possible by Our Dynamic Collective of Wonderful Sponsors: Peluva Five-toe minimalist sports shoes ideal for higher impact activities, 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; Movemate ; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms , design and products to keep you and your kids engaged and active at home; and Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Feb 12

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. Enhanced Show Notes & Full Transcript Chapters: 00:03:25 - How has the heart shown up in life recently? 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: My Perfect Movement Plan by Katy Bowman Move Your DNA by Katy Bowman Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! Made Possible by Our Dynamic Collective of Wonderful Sponsors: Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; Peluva Five-toe minimalist sports shoes ideal for higher impact activities, Movemate ; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms , design and products to keep your kids engaged and active at home; Wildling , minimal footwear for toddlers, kids and adults made from natural materials and 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 Your Voice on the Podcast: Read The Credits

Jan 29

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. Enhanced Show Notes & Full Transcript Chapters: 00:04:05 - When you hear the word "posture" what do you think 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 Structure of Scientific Revolutions by Thomas S. Kuhn The Rise and Fall of American Posture by David Yosifon & Peter N. Stearns My Perfect Movement Plan by Katy Bowman Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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; Smart Playrooms , design and products to keep your kids engaged and active at home; Correct Toes , soft silicone toe spacers that can be worn barefoot or in shoes; 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; and Peluva Five-toe minimalist sports shoes ideal for higher impact activities. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Jan 15

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!

Dec 30, 2024

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.

Dec 11, 2024

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.

Nov 27, 2024

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.

Nov 20, 2024

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. SPONSORS: THE DYNAMIC COLLECTIVE This episode of The Move Your DNA podcast is brought to you by The Dynamic Collective, a group of six companies that create products and services helping you to move more. The Dynamic Collective is: - Peluva: reimagining minimalist footwear - Movemate: Dynamic active standing board - Smart Playrooms: design and products for active living indoors - Correct Toes: anatomic silicone toe spacers - WIldling: minimal footwear made with natural and sustainable materials - Venn Design: Functional furniture for a balanced life - sit still less and move more

Oct 30, 2024

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.

Oct 9, 2024

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.

Sep 25, 2024

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.

Sep 11, 2024

In this episode, biomechanist Katy Bowman and biologist Jeannette Loram talk about menopause and movement. They discuss menopause as a natural developmental phase that humans share with only a few other highly social marine mammals. They explain the evolution of menopause in relation to the role of grandmothers within human—and whale—societies and also explore the movement diet of postmenopausal women within hunter-gatherer tribes. Katy and Jeannette discuss health concerns that arise around menopause: bone osteoporosis, muscle loss and cardiovascular issues and how movement is key to maintaining those tissues. They speak to the loud media noise around ‘heavy lifting’ and High Intensity Interval Training (HIIT) as the ways to stay strong. They explain that we absolutely require muscle strengthening and bone loading activity as well as some intense heart and lung movement. However, the way we get those movements could be, but does not have to be, in a gym. They share ideas on how to get the movement our bodies need, in ways that we enjoy and work for us as individuals. Finally, don't miss the end! Katy remembers to talk more about the benefits of menopause, particularly in relation to remodeling of the brain.

Aug 28, 2024

Biomechanist Katy Bowman talks with biologist Jeannette Loram about lung movement. Katy and Jeannette debate whether the lung surfaces are actually outside the body, similar to the tubes of the gut, and discuss how lung movement is not only important for breathing but also for immunity. They discuss the anatomy of our lungs and the mechanics of lung movement and explain how our lungs, just like our hips, have a range of motion that they need to be moved through on a regular basis. They discuss humans as endurance-adapted animals and explain how our ribcage anatomy is adapted for greater lung movement compared with non-endurance animals. They also discuss postural issues such as hyperkyphosis and forward shoulders that can limit our ability to take good breaths. Finally, they touch on some unique breathing scenarios such as high-altitude and aquatic environments.

Aug 14, 2024

Biomechanist Katy Bowman and biologist Jeannette Loram talk all about swimming. They discuss the history of human swimming; whether humans are natural-born swimmers, evidence for swimming in the past and physiological adaptations found in swimming and diving cultures. They discuss the four classic swimming strokes as well as other ways to move in the water and explore the movement macro-and micro-nutrients found in swimming. They talk about joint and bone support and the trade-offs of exercising in buoyant water. They also offer tips for avoiding swimming-related neck and back pain. Finally, Katy and Jeannette touch on the aquatic Olympics and athletic longevity and also share their personal swimming histories and favorite ways of moving through the water.

Jul 31, 2024

Biomechanist Katy Bowman and biologist Jeannette Loram talk with English professor Vybarr Cregan-Reid about books and the body. Katy, Jeannette and Vybarr discuss being ‘rescued’ by books, the value of fiction in developing empathy, reading as a workout for the brain, how literacy may have changed our brain and the current denigration of fiction within education. They debate ideas about the evolution of storytelling and its role within different cultures, whether reading is a high-tech version of storytelling and how oral story differs from written story. They also touch on how writing and reading can be hard on the body and offer some personal tips for offsetting long hours of writing.

Jul 17, 2024

Following on from our Hiking Poles episode, biomechanist Katy Bowman and biologist Jeannette Loram answer all your other questions about hiking. Katy and Jeannette discuss how to prepare for hiking, walking with a backpack, hiking gear and clothing and how to manage fatigue or pain. They flesh out the functional movements involved in hiking, why downhill can be so hard on the knees and calves and how a backpack changes the loads to your body. Katy also provides a weekly plan of exercises to support hiking and explains how swimming and walking are the perfect movement pair.

Jul 3, 2024

To Hiking pole, or not to hiking pole, is the question that biomechanist Katy Bowman and biologist Jeannette Loram address in this episode. The use of poles has become a hotly debated topic among hikers and Katy and Jeannette dive in to help explore the issue. They discuss how poles are used in fitness and hiking scenarios, as well as their potential advantages and disadvantages. They specifically get into how the arms and upper body can be used during hiking and explain the mechanics of walking uphill and downhill with poles. They discuss how poles can be useful tools to support balance, decrease fatigue and prevent joint discomfort, but also explain how relying on poles all of the time can leave us missing important movement nutrients and leave some parts of us undertrained.

Jun 19, 2024

Biomechanist Katy Bowman and biologist Jeannette Loram discuss bunions; what they are, how they are created and what to do about them. Inspired by a recent article in National Geographic, they unpack the idea that bunions are a failure of evolution. Rather than being due to a poorly engineered toe, Katy and Jeannette show how bunions are actually created by forces of habit: restrictive footwear and certain walking patterns create forces that push and pull on our big toe and foot with every step we take. Find out how you need to look to the hip, as well as the foot, when working and walking to correct bunions.

Jun 5, 2024

Biomechanist Katy Bowman and Parent Coach Mary Van Geffen talk about “Movement As Regulation” for spicy kids. Independent, non-conformist, neurodivergent and sensitive kids can be particularly thrown off kilter by social and movement restrictions. Mary and Katy discuss the need for these kids to express their feelings in a physical way. They unpack different types of movement, focussing particularly on outdoor play, big-body movement, combative play and controlled destruction, all of which can defuse the intensity of feeling and foster a sense of autonomy. Learn how as a parent, the number one tool in your toolbox is your body; why physical closeness, modelling movement and moving with your kids can support their physical and emotional needs. They give numerous fun examples of games and strategies you can try with the spicy ones® in your life.

May 14, 2024

Biomechanist Katy Bowman and biologist Jeannette Loram dig deeper into the concept of movement as nutrition in Katy’s new book “ My Perfect Movement Plan: The Move Your DNA All Day Workbook”. They discuss how the book will help you understand your current movement diet and show you how to create a more balanced movement diet going forward. They introduce tools from the book such as the S.L.O.T.H time budget model, as well as explore how to make the plan align with the reasons you want to move well and the movement that you find purposeful and meaningful.

May 14, 2024

Biologist Jeannette Loram and Biomechanist Katy Bowman discuss movement “as nutrition”. Using familiar dietary terms, Katy and Jeannette unpack the concept of movement macronutrients, micronutrients and calories. They discuss how simply getting enough physical activity, or "movement calories", does not guarantee you are nourishing your whole body; we also need to consider the general shape you take when moving - the macronutrients- and which parts of you are moving - the micronutrients. They discuss the movement patterns of heart-healthy hunter-gatherer tribes and how Katy has used these to create a ‘movement pyramid’ that can be used, similarly to a food pyramid, to guide a more optimal movement diet.

Mar 27, 2024

Clinical psychologist Dr. Diana Hill joins biomechanist Katy Bowman for an enlightening episode about the delicate balance between setting high expectations and practicing self-compassion, particularly in the realms of movement and mindfulness. Discover how recognizing the constant movements in our lives can lead to intentional responses and holistic well-being. From debunking misconceptions to exploring practical exercises, Katy and Diana offer valuable insights into embracing self-compassion in movement and daily life.

Feb 28, 2024

Dr. Andrea Graves, an animal behavior expert, illuminates the profound significance of movement for animals and humans alike. Through personal anecdotes and scientific insights, Katy and Andrea delve into the essential role of providing enriching environments for animals to express their natural behaviors authentically. From discussing innovative approaches like creating "chicken jungle gyms" to exploring the ethical considerations surrounding AI integration in animal welfare, the conversation underscores the interconnectedness between movement, animal welfare, and environmental enrichment.

Jan 5, 2024

On this episode of the Move Your DNA podcast, Katy and her special guest Dani Alexander reflect on the past year, discuss movement goals for 2024, and emphasize the importance of choosing a guiding word. They also explore personal experiences with living in walkable communities, navigating perimenopause, and general aging. Looking ahead, they share specific goals and strategies for incorporating more movement into their life - plus they select their new movement theme words for the year.

Oct 25, 2023

Biomechanist Katy Bowman and her occasional co-host, Dani Alexander (an occupational therapist), explore the importance of grip strength for people of all ages. They discuss therapeutic interventions, such as weighted pencils and play-dough, to improve hand strength and sensory input. They also touch on the impact of weak grip strength on daily tasks and emphasize the need to incorporate grip-strengthening activities into everyday routines. Join Katy and Dani as they delve into the connection between grip strength, overall well-being, and maximizing our physical abilities. Episode Overview: 0:00:01 Introduction and mention of previous New York Times features 0:03:31 Recap of a previous podcast episode on grip strength 0:06:18 Concerns about grip strength from a professional perspective 0:08:26 Therapeutic Interventions for Children 0:10:40 Play-Doh for Increasing Intrinsic Hand Strength 0:13:20 Thera Putty as a Therapy Tool for Adults 0:16:04 Importance of Hand Strength in Everyday Life 0:24:05 Creating Playgrounds with Obstacle Courses for Kids 0:27:04 Importance of diversity in hand use and overuse injuries. 0:29:30 The technicality of different hand grips and their importance. 0:30:39 Nourishing the Hands and Feet 0:32:08 Wondering about the absence of someone in the bathroom 0:34:30 Exploring the use of Therapuddy for hand strengthening 0:36:54 Multiple approaches to hand training and arm strength development 0:39:05 Assessing daily hand movements and seeking inspiration from others 0:41:09 Grip Translates to All Finger and Hand Movement 0:42:10 The Importance of Grip Strength in Daily Tasks 0:44:16 Decline in Strength and Its Impact on Therapy Norms 0:45:40 Lowering the Norms: A Frightening Shift in Fitness 0:48:51 The Transcendence of Movement: Beyond Individual Body Parts 0:49:41 A Salute to an Amazing Friendship

Oct 11, 2023

Biomechanist, Katy Bowman and her husband Michael discuss foot injuries as a natural part of life. Sharing their own experiences, they emphasize the need for adjustments in movement patterns and highlight the importance of staying active as we age. They also address the psychological aspects of injury and provide strategies for avoiding future injuries. Overall, the message is to embrace change, prioritize healing, and always listen to your body. Episode Overview: 0:00:01 Welcome to the Move Your DNA podcast 0:00:26 Introduction: Focus on Foot Injuries 0:03:05 Injury as an Adjustment Period in Life Stages 0:10:35 Injury during a sprinting race on the sand 0:20:10 Aging and Decreased Cardiovascular Capability 0:24:12 The Importance of Maintaining Joyful Movement Amidst Injury 0:29:14 Embracing the Valleys: Optimizing for Surviving, Not Just Thriving 0:32:19 Finding Alternatives: Adapting to Injury and Changing Gait 0:37:43 Embracing Change and Moving Forward 0:39:53 The Framework for Troubleshooting Injuries

Jul 26, 2023

In this episode, Katy is talking about technology. Specifically where technology meets your head. No, not how technology affects mental health or how you think, but how it could be affecting the actual structure of your skull. Katy and her guests get into headphone dents, tech neck, and bone horns. Episode Overview: 0:00:01 Welcome to the Move Your DNA podcast! 0:00:31 Tech and Mental Health: How It Affects Your Head 0:07:58 Discussing Head Dents 0:11:56 The Dent Mystery: Seeking the Truth 0:21:12 Importance of varied positioning for babies' development 0:31:52 Strengthening tissues to handle increased load and shape changes 0:32:33 The Horns Phenomenon and Click-Bait Headlines 0:43:01 Natural selection and the success of sickle-shaped cells 0:53:15 Navigating the Challenges of Screens in Schools 0:57:56 Skeletal Development and Surgical Solutions 0:59:20 The Addictive Nature of Handheld Devices 1:00:40 Introduction and Background of the Conversation 1:03:36 The Nuance of Phone Use and Posture 1:09:20 Introduction and Greetings from Lynn Dung, Melbourne, Australia

Jun 28, 2023

Katy Bowman talks with Kelly Starrett and Juliet Starrett about their paths to becoming leaders in physical health to share their ideas on how to make movement more joyful and relevant to you, the mover. Not just in the distant future but here and now.

May 31, 2023

Katy reveals another group of very important muscles that probably are not on your list of body parts which need movement - the muscles in your face. Just like any other parts of your body, when these muscles don’t get movement, it causes problems now and later in life. In this episode, Katy explains why this matters and gives you some fun exercises that you can do at home.

May 3, 2023

There is an old (and hopefully becoming obsolete) idea that getting your body “vacation ready” means you need to exercise ahead of time to get your body looking "fit" so you can enjoy your vacation. In this episode, Katy flips this idea on its head and invites you to take a different approach. An approach that involves getting your body “vacation ready” by making sure it is moving well enough to enjoy the things you want to do on your vacation.

Apr 5, 2023

It will surprise nobody that Katy spends a lot of time considering the mechanics of breathing movement—the way the levers and pulleys work throughout your breathing anatomy—to facilitate breath. But there are also other things to consider when it comes to breath and breathing. So, Katy invited her friend and author of the new book, Body by Breath , Jill Miller to talk about how the way we breathe can be showing up and affecting our bodies in ways we might not be aware of.

Mar 15, 2023

In this episode, Katy explores the way all the “move more” messages we hear and read are framed and how they could be a lot more helpful and effective. It turns out that simply telling people to “exercise now to not die later” isn't working the way we might want it to.

Feb 8, 2023

In this episode, Katy and Dr. Barbara L Reiss are talking about Myopia (the medical term for nearsightedness), which is being able to see up close but not far away. This is important because your muscles are not only for moving, but they are also creating physiological states in the body - which includes your eyesight.

Jan 18, 2023

At the very beginning of this year, Katy wrote an article: Focus Your Movement Resolution. She did that because she thinks a lot of people gravitate toward resolutions at the beginning of the Gregorian calendar year. So, let Katy share with you how to make those resolutions more focused - and therefore more helpful and effective.

Dec 28, 2022

2022 is nearly over and we will soon be moving on to 2023! This means it is time for Katy to do her "annual" end-of-the-year health recap with special guest co-host Dani Hemmat. The two of them reflect together on what they did to MOVE toward a better version of themselves in 2022. And then, they look forward at their goals and plans for 2023. And don't be fooled, they go way deeper than which trail they want to hike.

Nov 18, 2022

For the next few months, many of us will be gathering with friends and family, sitting cozied up around a fireplace or a TV. And while there is nothing wrong with getting cozy, we already spend a whole lotta time sitting around pretty much the rest of the entire year. So, in this episode, Katy shares tips from an article she wrote all about the ways we can create dynamic celebrations. Put on your headphones and walk with Katy while she shares eleven ways you can layer movement back into your holidays.

Sep 7, 2022

In this episode, Katy is talking foot pain and minimal shoes with podiatrist Dr. Ray McClanahan. Dr. Ray attended Pennsylvania College of Podiatric Medicine and completed a two-year podiatric, surgical residency training in Portland, Oregon, at Legacy Health Systems and Kaiser Permanente as a Podiatric Physician and Surgeon. We've got all these moving parts called feet--parts that need regular movement in order to keep being able to move--stacked beneath the weight of the entire body. That means we ask a lot of our feet because our feet bear the brunt of our body weight. And whether you’re new to movement, an athlete, a young adult or a goldener you must prioritize keeping your feet as strong as you can (perhaps through the use of minimal footwear). Why? Because a significant portion of your lived experience depends on them!

Aug 17, 2022

Kids are dynamic learning machines, but they have been placed in an ever-increasing sedentary educational environment. In this episode, Katy shares the small adjustments--to clothing, backpacks, and before and after school time---you can make that will help your kids get the movement they need.

Aug 3, 2022

If you have been listening to and following Katy's work for a while now and want to share what you have learned with the ones you love, this is the podcast episode for you. Big picture of movement in a world made for the sedentary can be tricky stuff to distill and explain to others. So this episode is for those folks who may be asking you why you’re wearing funny shoes, or how come you like to stand at meetings, or sit on the floor when hanging out.

Jul 20, 2022

Since that first walk in 2017, Ken continues to balance a daytime desk job with his on-foot passion: experiencing, illuminating, and preserving the numerous Black Heritage Trails in the USA so others do not forget the many steps that have been taken. Support Johnston’s current Walk to Freedom project: gofundme.com/f/walk-to-freedom-new-york-to-canada Learn more about Ken Johnston and his walks at ourwalktofreedom.com

Jul 6, 2022

Katy and a special guest (her husband) outline some furniture-free lifestyle steps to transitioning your body to less supportive sleep surfaces and also how to get more sleeping movements without going mattress-free or pillow-free.

Jun 22, 2022

The definition of health is tricky but hopefully can agree on many elements of what it looks and feels like. On that note, in this episode, Katy and Pilar talk about why health is becoming more and more elusive and why our society is becoming synonymous with behaviors that lead to those deviations away from our physiological or biological needs that result in disease.

Jun 8, 2022

Diana Hill, Ph.D. is a modern psychologist, mother, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your Life in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and offers regular meditations on Insight Timer Meditation.

May 25, 2022

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library.

May 11, 2022

Most of what we want to do in life uses our body as a tool, and many don’t realize how to maintain the tool of our physicality. But it’s possible, by investing a little time, to maintain your body better not only for longevity’s sake, but so the things you want to do stay available to you, or even develop into greater capability and experience. Yes, even physical challenges. And yes, even with advancing age.

Apr 27, 2022

In this episode, Katy shares an old blog post from her first long trail walk in minimalist shoes (back in 2008) as an example of how we need to pay attention to what we wear on our feet as well as what we are putting those feet on while we walk. Katy says that having a blog is sort of like having a diary. But, since she doesn’t have a journal or a diary, what she writes, you get to see, and in this case, revisit in podcast audio form. Enjoy!

Apr 13, 2022

Katy is sharing a portion of this live talk that she recorded on Orcas Island so more of you could benefit from straightforward and joyful tips to get kids on the move. Many of these tips were mentioned in her latest book Grow Wild: The Whole-Child, Whole-Family, Nature-Rich Guide to Moving More, but she has expanded on each tip or trick in the hopes that you can turn these tips into the movement you’ve been looking for. We hope you enjoy this live recording of this outdoor playground talk, where there are trucks driving by, birds chirping, and we think a toddler walking off with Katy's microphone at one point, because... these are the sounds of life.

Mar 30, 2022

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be sedentary. These sedentary subcultures end up reinforcing the overarching culture, and around we go. So what can we do? Find out in this episode. Hint: this isn't all about running. Find the original post at: nutritiousmovement.com/changing-a-sedentary-culture And the full post about pacing at: nutritiousmovement.com/the-best-walking-pace

Mar 16, 2022

Katy loves walking in groups. Both small and large groups, because she gets to know people. There are very few interruptions during a long walk and fewer transitions. You’re on a walk, all day, and there’s time for everyone to get their stories out and to share some of their personal point of view. In this episode, Katy is sharing a bit of what some of her walking partners had to say about the importance of walking or moving outside has for them, personally. So, join in, if you can, on the move in some way, as you have a listen to what some of Katy's friends had to say. Find previous descriptions about Katy birthday walks at NutritiousMovement.com

Feb 28, 2022

OVERVIEW 00:03:10 - Grow Wild, Podcast guest staring 00:04:40 - Exercise Advent and more 00:05:40 - Three Ways to Move Your DNA 00:10:50 - What’s Ahead on the Podcast front

Jun 23, 2021

There are activity trackers that measure your steps, mileage, or jolts of your entire body, but is this good enough? Biomechanist Katy Bowman weighs in on a new non-digital, non-analog activity tracker—a chart!—that helps you become better aware of how your activities are moving not only your whole body, but how they move each part of it. Download the tracker at nutritiousmovement.com .

Feb 23, 2021

In this show, biomechanist and author, Katy Bowman introduces her new book on kid and family movement, Grow Wild , with some publishing industry dialogue on what makes a coffee table book. Katy also answers an important gait question while on foot. Pre-order your copy of Grow Wild at www.growwildbook.com . As always, you can find the transcript and supporting links under PODCAST TRANSCRIPTS at NutritiousMovement.com .

Oct 26, 2020

We received so many questions during “Gait Week” on our social media channels, Katy decided to answer a bunch of them in one show. This program covers a lot—heel strike and hip strength, footwear to anatomy. A great listen for laypersons and professionals alike! Find episode transcript and links under PODCAST TRANSCRIPTS at NutritiousMovement.com .

May 26, 2020

We're used to thinking we need to exercise off our food, but what if we thought differently -- that food was where movement comes from? Did you know you can grow your own movement? Are COVID gardens a thing? Katy Bowman talks with Victory Garden historian Dr. Rose Hayden-Smith about the rising gardening movement and how these times compare and contrast with WW1 and 2-era gardening, as well as offers ways to cross-train in the garden! Find episode transcript and links under PODCAST TRANSCRIPTS at NutritiousMovement.com .

Apr 15, 2020

On today’s show, biomechanist and author, Katy Bowman talks about a movement on the minds of many folks, and that is breathing. If you haven’t listened to Episode 121: Move Your Breathing Parts Better, or if you haven’t read the article by the same name, you can start with that first. This episode teases out this main idea: Breathing is the most important movement, but the movement of your whole body is what sets the potential for your breathing movement. As always, you can find the transcript and supporting links under PODCAST TRANSCRIPTS at NutritiousMovement.com .

Apr 15, 2020

In this episode of Move Your DNA, biomechanist and author Katy Bowman starts off with a lesson on breathing mechanics. Then she walks you through some exercises that you can do as you listen. If you like what you hear and would like to see photos and videos of everything she describes, you can find them linked in the transcript for this podcast, and in the original post on the blog at NutritiousMovement.com To help you keep moving, Nutritious Movement has dropped the price of their Virtual Studio Membership to just $9/month for three months. Find out more at https://www.nutritiousmovement.com/virtual-studio-membership/

Mar 10, 2020

In this episode of the Move Your DNA podcast, Katy Bowman reads through her recent blog post, How & Why I Walked 440 Miles for My 44th Birthday . She invites you to grab your walking shoes and follow along!

Jul 23, 2019

Get ready for a deep dive on scientific studies and how to read and understand them. This episode of Move Your DNA will accompany you through a five-mile walk at a 3mph pace, and along the way, you’ll hear biomechanist and author Katy Bowman and biologist Jeannette Loram offer their perspective on a recent study published in the journal Scientific Reports and its coverage. You know the one—the Washington Post headlined its story: “Horns are growing on young people’s skulls. Phone use is to blame, research suggests.” They also delve into definitions of evolution and adaption--concepts anyone interested in movement, natural movement, and body shapes will find beneficial to understand.

Jun 25, 2019

In this special edition of the Move Your DNA podcast, Katy Bowman writes a Dear John letter to social media—and revisits her past social media breaks, with lots of advice for your own time-out, if you’re planning one.

Dec 18, 2018

In her annual end-of-year “how did we move” podcast Katy Bowman hosts myriad guests to share their stories as a way to celebrates more than three million downloads of Move Your DNA. We’re talking health goals at this party—what were they in 2018, how well did you meet your goals, what did you learn, and what do you want to take forward into 2019. Special guests at this party include some Move Your DNA listeners, along with Dani Hemmat and Stephanie Domet. Plus, Katy has a little more information for you on the next phase for the Move Your DNA podcast.

Dec 4, 2018

Katy Bowman answers every question she’s ever received on how to breathe. Plus, she issues an invitation to a PODCAST PARTY—one that’s focused on health and movement, and that celebrates THREE MILLION DOWNLOADS! Plus, Pack Matthews of Soul Seat drops by to talk about how he came to develop his transitional seating product, and what difference it’s making to kids in schools who are trying it out. And, an important update on how Move Your DNA will move into 2019 and beyond. Learn more about Soul Seat: https://mysoulseat.com

Nov 20, 2018

Katy and Arthur Haines talk about re-wilding, and ancestral actions that have largely fallen by the wayside in a sedentary culture, with tips you can use right now to revive some for your health and fitness. Plus, Katy answers a listener question on her cold plunge practice. And Eva Nemcik of Happy Feet blows Katy’s mind with an alternative use for her alignment socks. Katy’s Instagram for a rockin’ advent: https://www.instagram.com/nutritiousmovement/ Find Arthur Haines: www.arthurhaines.com https://www.facebook.com/arthur.haines.5 https://www.instagram.com/wilderwaterscommunity Find Happy Feet: https://www.my-happyfeet.com

Nov 6, 2018

Gardening is more than just a fun pastime. In this episode, Katy Bowman and Rose Hayden-Smith talk about historical victory gardens circa World War II and what they still have to teach us. Rose provides three tips to those who want to start gardening right now, and Katy supplements with three movement-based tips to help you on your way. Turns out the garden is the perfect place to put your movement rich lifestyle to the test. If you loved Movement Matters, you’ll love this episode—and if you love this episode and haven’t read Movement Matters yet, you’ll totally want to! Plus, Katy answers a question on how to carry a bag, and Terral Fox of Unshoes drops by to talk about how his minimal footwear company came to be, why growth too soon almost took it down, and how Unshoes emerged from that stronger than ever. #varyyourcarry https://www.instagram.com/explore/tags/varyyourcarry/ Carrying a bag on Instagram: https://www.instagram.com/p/BLeG86SBQnT/ On bending well using your hips: https://www.nutritiousmovement.com/forward-bend-modified/ Rose Hayden-Smith: www.ucfoodobserver.com Facebook and Twitter @ucfoodobserver You can find Rose’s book "Sowing the Seeds of Victory: American Gardening Programs During World War I" at your local library. If it's a keeper for you, buy a copy from McFarland (publisher) or on Amazon. Unshoes: http://www.unshoesusa.com

Oct 23, 2018

Lose Your Age on the Trail author Dami Roelse drops by to talk long distance walking and how to prepare for it. Katy reminds listeners that long distance is a relative term—three miles might be your version of long distance right now, and that’s okay. Walkers seasoned and brand new will find lots of tips for moving well. Plus, Katy answers a listener question on back bends, and whether they’re likely found in nature. Plus, Mike Dally from Earth Runners drops by to talk about how he started his minimal shoe company, and what drives him over the long haul. Dami Roelse’s website http://transformation-travel.com Facebook page: https://www.facebook.com/walkingwomen50plus/ Twitter: @dami97520 EarthRunners.com IG: @earthrunners Katy’s events: https://nutritiousmovement.pike13.com/categories/64332

Oct 9, 2018

Katy Bowman and Jill Miller (The Roll Model®, Yoga Tune Up®) talk about hips and how to keep them healthy. Katy and Jill share tons of tips and moves for those with hip pain, and for those who want to keep their hips—and all their joints—strong and mobile. Some advice for pre- and post-operative hip replacement patients as well. Plus, Katy talks with Tyler Benner at Venn Design about his company’s products and philosophy, and how changing his body led to changing his mind, as well.

Sep 25, 2018

It's not just adults who need to move their DNA, kids do too. Katy Bowman welcomes Timbernook's Angela Hanscom to the podcast to talk about what parents can do right now to help kids also have a movement-rich life—and why it matters to their development. Plus, Katy answers questions on massage and hair loss and growth, and Suzanne Solsona of MyMayu talks about why her company makes minimal boots for kids, why its expanding to making boots for adults, too—and what MyMayu means!

Sep 11, 2018

Sleep expert Shawn Stevenson helps kick off a new season of Move Your DNA with Katy Bowman, delivering three great tips you can use to improve your sleep life. Katy offers three tips of her own for better sleep. And Tricia Salcido of Dynamic Collective member Soft Star Shoes shares a little of the minimal shoe company’s history and current mission.

Aug 28, 2018

Words Matter: In which Katy Bowman reads three more of the essays that appear in Alignment Matters— Science of Wellness, Immunity Boost, and Correcting Anatomy Misconceptions. Through these three essays, Katy examines why definitions matter—and how tough it is to communicate ideas with language instead of math, equations, and physical relativity. You’ll hear lots of updates in these essays of Katy’s current thinking about these matters, and you’ll find out that you have TMJ and carpal tunnel… and, spoiler alert, that the Adams’s Apple is… not an apple.

Aug 14, 2018

Katy Bowman reads three more essays from her book Alignment Matters: Your Position in Life, Varus and Valgus, and Hidden Doubts, and riffs on the connections among them. Essentially, change your mind, and your body will follow. Plus, get a free audiobook when you sign up for a 30-day free trial with Audible—and find out what’s next for the Move Your DNA podcast.

Jul 31, 2018

With three essays from her book Alignment Matters, Katy Bowman delivers some movement motivation that’s as close as the floor, as thrilling to reach for as a mountain top, and as incrementally awesome as a walk with a bunch of kids. Plus! Katy’s kids deliver a little motivation of their own, with some hiking tips for kids their age.

Jul 17, 2018

Katy reads three of her favorite essays from Alignment Matters on feet and foot health, and offers a State of the Minimal Shoe Union address, with lots of tips for transitioning well to minimal shoes. Find out why she cut the feeties off her kids' feetie pyjamas, and why she doesn't recommend flip flops, except for by the pool.

Jul 3, 2018

Find out what boobs, balls, and arms have in common. In the first of this special summer series, Katy Bowman reads three of her favorite essays from her book Alignment Matters , and notes the connections among them. Plus! Announcing Wilderness Moves: Hiking Awareness with Katy Bowman and Doniga Markegard in Chimacum, WA in September 2018.

Jun 19, 2018

Katy Bowman and guests talk about the ways in which movement can be an intrinsic part of grieving, and how we could look at our experience of grief as grief in a sedentary culture. Don Morris talks about the movements involved in deathcare, body preparation, home funerals and burial, and Breanna Trygg of Wild Grief talks about how natural movement, and especially moving in nature, helps teens process bereavement. Plus, Katy answers listener questions on walking well after a shattered patella, and alignment during pregnancy. Don Morris: www.homefuneralpracticum.com Breanna Trygg and Wild Grief: www.wildgrief.org Instagram: @wildgrief_olympia Facebook: https://www.facebook.com/WildGrief/

Jun 5, 2018

We talk a lot about walkability on this podcast, but what does it really mean? And how does urban design and the built environment shape the way we move, or don’t? Katy Bowman talks walkability with urban planner Samantha Thomas. Plus, we explore the idea of mobility justice with Multicultural Communities for Mobility’s Maria Sipin. And Katy answers listener questions on stretching and preparing for twenty mile walks.

May 22, 2018

Katy Bowman and Philip Brass, who is a member of the Peepeekisis First Nation in the Treaty Four Territory of Canada, discuss Indigenous food sovereignty, and how moving for food can be the spine of culture. Plus, Katy answers listener questions on swimming as movement, and feet and shoe size.

May 8, 2018

Hi friends. It’s me, Katy. I am ready for—in the process of, really—a social media prune. Many of you are picking up what I’m putting down on line and I wanted to talk to you about why and how I’m transitioning away from/downsizing my social media even though I’m someone whose business seems to depend on it.

Apr 24, 2018

Are you moving the way you want to be moving? In which areas of your body or life have you begun to move better, and in which areas do you still desire to move more? What changes can you make in your life, to meet your needs? Read more about turbulent flow and high intensity activity in: Alignment Matters https://nutritiousmovement.com/product/alignment-matters/ and Move Your DNA https://nutritiousmovement.com/product/move-your-dna-restore-your-health-through-natural-movement-expanded-edition/

Apr 10, 2018

Katy Bowman and Dr. Ihi Heke talk about movement and indigenous approaches to health, including Heke's Maori framework--that our relationship with where we’re born and where we live has implications for our health. This wide-ranging and fascinating conversation also explores non-person-centric approaches to health, and the idea that exercise depends on a cultural context. Dr. Heke explains what it means to be a river person, and how that has shaped how he lives. Plus, Katy answers listener questions on running, minimal shoes, and plantar fasciitis, and swimming and alignment. Dr Ihi Heke’s mobile Wananga: https://www.facebook.com/TheMobileWananga/ More about Dr Ihi Heke: https://www.arawanation.com/ihi

Mar 27, 2018

Katy Bowman and Ben Pobjoy on how moving your body can also move your community. @BenPobjoy on Instagram @DemocraticExercise on Instagram DemocraticExercise.com Katy’s live events: https://nutritiousmovement.pike13.com/categories/64332 The vocal coach Katy mentions: http://www.sarahwhitten.com/

Mar 13, 2018

Katy Bowman and two teachers from Olympic Nature Experience talk about how to get more nature—and more wonder—into your life. Raven and Crow is from the Wilderbeats album “Live in Concert,” available at wilderbeats.com. The song is by Ashley Moffat, who now performs solo. Her website is http://ashleymoffat.com instagram.com/lilmissmoffat/ The Tamarack Song is by Joyce Saunders from the Wilderbeats album “Live in Concert,” available at http://www.wilderbeats.com/home/ You can also find Joyce on Facebook https://www.facebook.com/groups/136158439755123/about/ https://www.youtube.com/user/joycemily https://vimeo.com/28516265 Olympic Nature Experience: https://www.olympicnatureexperience.org Katy’s live events in Canada and Europe: https://nutritiousmovement.pike13.com/categories/64332

Feb 27, 2018

Katy Bowman and Gail Tully on why a baby moving through a pelvis has almost nothing in common with a couch moving through a stairwell, a watermelon moving through a nostril, or a basketball moving through a hoop. Find more Katy Bowman at https://nutritiousmovement.com Find more about the Dynamic Collective at https://nutritiousmovement.com/podcasts/#podcast-sponsors Find more about Gail Tully at https://spinningbabies.com In this episode’s mailbag: Is walking “falling forward”? Does it have to be? And should I train for a long hike using poles, or not? Podcast interview with woman paralyzed from hips down, mentioned in the mailbag: https://mightyblueontheat.com/episode-8-stacey-kozel-ironwill/ Dynamic Aging podcast episode: https://www.stitcher.com/podcast/monkeyhead-freelance/katy-says/e/49501354?autoplay=true Pelvic Floor blog entries: https://nutritiousmovement.com/tag/pelvic-floor-disorder/ Wilderness Moves event: https://nutritiousmovement.pike13.com/courses/165238 Dynamic Aging retreat at 1440: https://nutritiousmovement.pike13.com/courses/156115

Feb 13, 2018

Wild food forager Sam Thayer talks with Katy Bowman about how he began foraging out of necessity, but now his body craves the nutrition—and nutritious movement—he only gets from foraging. Plus, he runs us through the physical work involved in making maple syrup and harvesting wild rice. Mileage for those who want to listen on the go: This podcast clocks in at around 75 minutes… so head out for a six-miler and let Katy and Sam keep you company. Sam Thayer: https://www.foragersharvest.com Billy Joe Tatum’s cookbook: https://www.amazon.com/Billy-Tatums-Foods-Field-Cookbook/dp/0911104771 Euell Gibbons: http://wildfoodadventures.com/about/john-kallas/wild-food-adventurer/wfa-by-volumeyear/euell-gibbons/

Jan 30, 2018

Katy Bowman and Doniga Markegard, author of Dawn Again, talk wilderness, movement, and moving in and with nature. Katy’s Unshoes post on Instagram . Doniga Markegard: https://www.donigamarkegard.com Dawn Again: http://propriometricspress.com/dawn-again/ ShiftCon: https://shiftconmedia.com/sc_speaker/doniga-markegard/ Dynamic Aging retreat: https://nutritiousmovement.pike13.com/courses/156115

Jan 16, 2018

Katy Bowman interviews Jason Lewis, author of The Expedition Trilogy, about his self- powered circumnavigation of the globe, and how each of us has our own expedition within us—an expedition made of a series of small steps, no matter what the scope. Find Jason Lewis online at http://jasonexplorer.com and on Twitter @explorerjason For more information about his books: http://www.billyfishbooks.com/Books.html Learn about the Out of Eden Walk here: https://www.nationalgeographic.org/projects/out-of- eden-walk/ Find more about Katy Bowman and the ideas expressed in this podcast here: https://nutritiousmovement.com

Jan 2, 2018

It’s that time of the year again: Your Health and Movement Year-end Review! Join Katy and a special guest as they look back on their movement and health goals of 2017 and then look forward to just how great 2018 is going to be!

Nov 21, 2017

In which Katy Bowman tells Stephanie Domet that honestly, she’s not surprised she had a felt advent calendar instead of one with chocolates. KB’s instagram: https://www.instagram.com/nutritiousmovement/

Nov 7, 2017

Welcome to the Katy Says podcast… This is the tenth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books.

Oct 24, 2017

Welcome to the Katy Says podcast… This is the ninth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books. Movement Matters: https://nutritiousmovement.com/product/movement-matters-essays-on-movement-science-movement-ecology-and-the-nature-of-movement/

Oct 10, 2017

Welcome to the Katy Says podcast… This is the eighth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books.

Sep 26, 2017

In which Katy Bowman tells Stephanie Domet why Diastasis Recti is the perfect title for this book, despite what some contest judges may think. Diastasis Recti: https://nutritiousmovement.com/product/diastasis-recti- the- whole-body- solution-to- abdominal-weakness- and-separation/ Movement

Sep 12, 2017

Katy Bowman tells Stephanie Domet that the way we work now is probably killing us, and we might want to maybe move a little. Don’t Just Sit There: https://nutritiousmovement.com/product/dont-just- sit-there/ Mark’s Daily Apple: http://marksdailyapple.com The Bhagavad Gita: http://www.bhagavad-gita.org/index- english.html Fidget spinners: https://en.wikipedia.org/wiki/Fidget_spinner

Aug 29, 2017

Katy Bowman tells Stephanie Domet why she’s written two books about feet, and why she could easily write a bunch more. Simple Steps to Foot Pain Relief: https://nutritiousmovement.com/product/every-womans-guide-to-foot-pain-relief/ Whole Body Barefoot: https://nutritiousmovement.com/product/whole-body-barefoot/ Minimal shoes of all kinds: https://nutritiousmovement.com/shoes-the-list/

Aug 15, 2017

Katy Bowman tells Stephanie Domet about Dynamic Aging, the sassy septuagenarians with whom she wrote it, and why it’s really a book for anyone who has a body. Meet the Goldeners who co-wrote Dynamic Aging with Katy Bowman.

Aug 1, 2017

Calluses. Most of us have them, but do you really know why they are? Katy makes this mailbag a one-question-only show by peeling some research down to the layers that answer the question, giving us some valuable insight that is more than just skin deep. Turns out, we’ve all got skin in this game. Links for this show: www.karoakechannel.com www.plasticfreejuly.org https://nutritiousmovement.com/product/move-your-dna-restore-your-health-through-natural-movement-expanded-edition/ https://nutritiousmovement.com/product/every-womans-guide-to-foot-pain-relief/

Jul 18, 2017

Stephanie Domet leads Katy Bowman into a deep discussion of Katy's book Move Your DNA . Find details on Katy's other comings and goings here: nutritiousmovement.com/live-events/

Jul 4, 2017

Alignment Matters and Movement Matters, in which Katy Bowman tells Stephanie Domet why most of her readers lean either Alignment Matters or Movement Matters, what Nietzsche has to do with it, and leaves us with a move to chew on. More about Friedrich Nietzsche: https://en.wikipedia.org/wiki/Friedrich_Nietzsche Sign up for Katy's newsletter: https://nutritiousmovement.com

Jun 27, 2017

Today is a bonus episode as Katy prepares to take a social media break. She will be talking to you about why and how to transition away from social media, even if you are, like her, someone whose business seems to depend on it.

Jun 20, 2017

Stephanie Domet asks Katy Bowman why she writes books, why she writes so MANY books, and why she wants to spend some podcast time talking about them. Plus, a special lightning round word association quiz! Find that blog post on dynamic reading and writing Katy mentioned: http://propriometricspress.com/2017/04/24/move-your-dna-dynamic-reading-and-writing/ Sign up for Katy's newsletter here: https://nutritiousmovement.com

Jun 13, 2017

We set things straight in this episode, shouldering your back-related mailbag questions in an effort to help you understand how the state of your back is really shaped by every other body part attached to it.

May 30, 2017

We’re going to take another step back, and look at breastfeeding from an ecological standpoint. Breastfeeding isn’t one single behavior, but a category of behaviors that is happening in the context of all your habits and your environment. Katy answers more of your questions in part two of our Breastfeeding Ecology show.

May 16, 2017

Sleep: we do it for a third of our lifetimes but it is still a mystery to many. In this special edition of our Movement Mailbag, Katy answers the questions that have been keeping you up at night as you search for some serious shut-eye.

May 2, 2017

Everyone needs breaks, especially from our devices and social media, but we don’t take them often enough for our health. In this episode, Katy discusses her upcoming extended social media break and the changes she’ll make in communicating and teaching, and Dani offers tips from her successful annual Take Back Your Time social media challenge.

Apr 19, 2017

It’s MAILBAG TIME! Your questions are answered by Katy and Dani in this episode. w00t!

Mar 21, 2017

Katy Bowman’s latest book, while written with and for the older population in mind, is truly for every body at every age. This episode combines a one-on- one recording with Katy and Dani, and the Ventura, California live-audience book release party at The Alignment B.E.A.C.H. featuring Katy’s four septugenarian co-authors. The five authors answer audience questions and share how the book came about, their personal stories, and why this book can help anyone move with more function.

Feb 21, 2017

Breastfeeding is often portrayed using images of serenity—a mother and baby, often reclining or relaxing inside the house, mother gazing lovingly at her baby. If we take a step back, we could look at breastfeeding from an ecological standpoint. Breastfeeding isn’t one single behavior, but a category of behaviors that is happening in the context of all your habits and your environment.

Feb 7, 2017

When we focus on the condition of our bodies, we tend to approach it with an exercise science mindset. What if we worried less about achieving the ideal range of motion of, say, the shoulder joint, and just focused on doing actual things with those shoulders on a regular basis? Our cultural experience with healthy, functioning bodies is still driven by a deficit mindset, but developing a deeper understanding of why movement matters involves a bigger question: What are you after in the end?

Jan 24, 2017

After 9 years, Katy has put her eponymous blog, Katy Says, to bed. Katy shares why now, and what the blog has meant not only to her, but to so many of us. She also discusses why her book, Alignment Matters, is still a must read for any person interested in alignment of both the physical and personal kind.

Jan 10, 2017

We are aiming for variety in our movement, in both frequency and kind. But what about the variability of location? Seasonal variability? Movement changes over the course of a day, a month, and a lifetime, and it changes based on individual capacity.

Dec 27, 2016

Description: 2016 is D-O- N-E and we’re moving on to 2017! So, how did you move in 2016? What steps did you take to improve your health and your life, and how will you create health in 2017? Get out your list from last year and play along with Katy and Dani as they take you through the annual year-end recap. Rabbit, rabbit!

Dec 6, 2016

A nature education isn’t just about being in “school”, but about getting more nature into your life. Katy and Dani talk about ways to bring more nature into your current lifestyle and offer some ways to start a nature program (for both kids and adults!) where you live.

Nov 16, 2016

There is A LOT going on, and many of us feel overwhelmed We are entering a common stressful period—can you say “holiday season”?—compounded by the additional stress of politics and environmental stand-offs. What do you do? You have the ability to be proactive, to contribute, and to be part of a solution. Movement matters in regards to your stress level, and it matters to activism. Katy and Dani offer up some ways to help you utilize movement when social currents are moving in a distressing direction.

Nov 15, 2016

The Fonz wasn’t the only one who wanted you to “sit on it”: floor sitting comes with multiple benefits for your body and your environment. Want to learn how to get down there and stay down there, and eliminate the pain that might usually come with it? Katy talks about transitioning to floor sitting in this practical, helpful episode. Get down on it!

Nov 1, 2016

Originally recorded in March 2016, this is a live audience podcast recorded at the Nutritious Movement Center in Sequim, Washington. It is a companion podcast to the book “Movement Matters” by Katy Bowman.

Oct 18, 2016

The second part of a 3-episode companion series is intended as a sort of study guide for Katy’s upcoming book, Movement Matters, in which Katy discusses using a personal mission statement as a new alignment tool.

Oct 4, 2016

Dani got to preview Katy’s upcoming book, Movement Matters.

Sep 27, 2016

Studies reveal that millennials’ grip strength is 10% less than test subjects in the same age range 30 years ago. Cause for concern, or cause for setting the standards to a “new norm”? Is it because we’re not farming, or rather are we too good at thumb swiping? Katy does a quick double-take in this handy episode.

Sep 13, 2016

What ARE you doing with your arms when you’re walking? What about uphill? What if you’re holding a dog leash? Let’s get down to arm-swing town with Katy as she breaks down the biomechanics of using those dangly things that hang from your shoulders.

Aug 30, 2016

Housecleaning time, so Katy answers your letters in an extra-long, MEGA Movement Mailbag.

Aug 16, 2016

Katy and Dani hold a festive wake for Katy’s first book, Every Woman’s Guide to Foot Pain Relief, and celebrate its reincarnation.

Jul 5, 2016

Katy gives us some backstage access to the Prevention magazine feature that puts her message about movement in the centerfold, as well as sharing some insights into what her everyday world is like. Oh, and there are Muggles and roosters. And watermelons.

Jun 21, 2016

Originally intended as time savers, our handheld devices have become time gobblers, and the easiest way to fritter away time is with social media. Katy and Dani discuss many ways—both macro and micro—to help you assess your relationship with your device and then shape that relationship to one that works better for the sort of life you want to live.

Jun 7, 2016

Katy and Dani recorded a live-audience podcast at the historic Boulder Bookstore and share thoughts on their whirlwind day of food, fun, family and friends. We wish you could’ve been there with us, but this is the next best thing.

May 25, 2016

Language—and words—matter. Recent headlines in the news can lead to a murky grasp of how health and wellness are really attained, and what we’re really discussing, for that matter. We’ll talk about recent news that will hopefully prompt a deeper examination of our sedentary culture and how it is shaped by both the biggest and smallest of things.

May 17, 2016

In this episode: walking with neuropathy pain, breathing while hanging, and tricky technical advice.

May 3, 2016

Katy and Dani deliver Part 2 of the Babies and Movement episode, and isn’t it a cutie? Katy follows up on some listener questions conceived during Part 1, and then discusses breastfeeding and baby ‘exercises’. Oh, and Did you know you are probably W.E.I.R.D. ? It’s okay…we are, too.

Apr 19, 2016

In Part 1 of the Baby Show, Katy discusses baby biomechanics! Did you know that load and frequency affect the stages of development—like how babies from more primitive hunter/gather-type populations develop differently than our modern-lifestyle babies? We‘ll also talk about babywearing and baby carrying, and how this affects both the parent AND the baby.

Apr 12, 2016

This episode of Katy Says isn’t just for females! If you’re a real anatomy geek or student of human movement, this show is for you. Because if periods didn’t exist, neither would you! Learn about the movement of menstruation and the whole-body movements that affect it.

Apr 1, 2016

In this episode: Shoe wear, knee pain, Cheerios, muscle cars and cultural clarification

Mar 29, 2016

What is osteoporosis? What about bone mineral density? In this episode, Katy helps us dig deeper into bone health. You’ll learn more about bone shapes, how bones are built and why your bone robusticity depends on a lot more than eating chocolate-calcium-chew-candies.

Mar 15, 2016

Sure, you guzzle lots of kale smoothies and there are no GMOs in your salad. But have you thought about the mechanical nutrition in your diet? In this episode, Katy cooks up a nice batch of food for thought that explains how the food forces in your life affect your whole body ecology.

Mar 8, 2016

In this episode: Cracked heels, scoliosis, tailbone pain and arthritic feet

Mar 1, 2016

You move your body, and your body is moved by your environment. The eyes are no exception. This episode focuses on two of your most important sensory input organs and how the way you use them has shaped the way they work.

Feb 16, 2016

Katy spends some time helping reframe “fat” as we discuss fat and the roles it plays in our bodies, and how the fat we have is simply a response to input—just like everything else in our body.

Feb 9, 2016

In this episode: Squatting, Transitioning to Furniture-Free, & Inspiring Older Kids to Move Outside

Feb 2, 2016

How well is your body responding to your bouts of cardio exercise? Katy defines what we’re talking about when we refer to “cardio”, and then finds it a place in the bigger picture of natural movement.

Jan 19, 2016

Health isn’t just about the numbers, and there are many signs of success when it comes to moving you toward a healthier lifestyle. Katy suggests 5 health goals that have little to do with the scale but a lot to do with your overall health. Make 2016 a year of Moving Your DNA!

Jan 12, 2016

In this episode: leg length discrepancies, diastasis recti limitations and squats and pelvic floor health alternatives for a wheelchair-bound listener.

Jan 5, 2016

We are all given the same 24 hours but it always seems like it takes a trade-off to fit certain things in to that day. If you want to work out, does it mean you’ve got to drop your kids at the gym’s childcare? Or, you can spend time with your kids, playing Candyland for 2 hours, but will you then have time to fix a whole food meal? Learn how to stack all the things that matter to you so that you can move more and stress less.

Dec 29, 2015

Resolutions are only about what you hope to accomplish, but a health recap lets you look both forward and back in order to more clearly define your goals for the coming year and to give yourself some kudos about all that you did in the past year. Join Katy and Dani as we do our own 2015 Health Recap and invite you to join in with your own.

Dec 15, 2015

Short, dark days and long, cold night might make you want to crawl under a blanket until April, but Katy makes the case for getting your natural movement during less-than-friendly weather. Learn why it matters not only that you get outside, but that you move outside. Also, we provide tips and tricks for getting the entire household moving before the cooped-up-crazies set in.

Dec 1, 2015

We’ve dipped our toes in the water before, but now let’s dive in and define “Junk Food Movement” in the way that we use it when defining Nutritious Movement. This episode is a satisfying culmination of our previous discussions on Junk Food Movement—and will leave you with the tools and understanding to be a more critical thinker when it comes to your movement diet.

Nov 17, 2015

Katy Bowman’s 6th book is out—and looks like it might be the biggest yet. Why? Because so many people deal with diastasis recti but have little success with traditional methods. Katy talks about why her book: Diastasis Recti-The Whole-Body Solution To Abdominal Weakness And Separation is going to make a difference.

Nov 3, 2015

Over 25 million Americans suffer from some form of incontinence. Most sufferers don’t like to talk about it. For those that do, they are offered few solutions aside from adult diapers, pharmaceuticals or surgery. But incontinence is a symptom of greater movement and lifestyle issues, and there are steps—LITERALLY!—that you can take to begin improving the health of your pelvis and the functions housed within. * Listener Discretion Advised: there is no profanity in this episode, but it does contain (sometimes silly) discussions about sex, poop, and penises, so choose your listening company and environment accordingly.

Oct 20, 2015

If you cycle, you’re fit, right? Riding a bike is not a natural human movement, and cycling a lot with little other movement endeavors has the components of a junk-food movement diet. Let’s look beyond the few single nutrients that biking provides and explore a more nutritious movement diet—because doing the same thing over and over again means you are missing a whole spectrum of movement nutrients. Katy answers questions about bone density, kids and bikes, and the biological tax of bicycles.

Oct 6, 2015

Do you walk? Is the nutritional value of your walking the equivalent of eating only Cheese Puffs for sustenance? Walking, like every natural human movement, comes with its own host of variables that provide our bodies the loads required for optimal health and expression. Listen as Katy gives a clear and understandable explanation as to why we need to consider both the micro-and macronutrients of walking and how to get more of them.

Sep 29, 2015

One of the awesome things about Katy Bowman is how much useful content she produces for our human bodies—and this past summer she was crazy busy writing and releasing books for her Whole Body series, filming DVDs and finishing up the new Nutritious Movement Center Northwest. Following her on Facebook and Instagram is fun, but it’s nice to hear from Katy about all the projects she’s been working on.

Sep 15, 2015

Back-to-school time is here! A kid needs a decent breakfast to start the school day, but what about movement nutrients? School can bring movement-hindering shoes and desks, long, sedentary days and repetitive loads to a developing body. Whatever your method of schooling, Katy offers some tips to help both you and your wee charges get more of what their body needs. And, if you’re all grown up and done with school and don’t have kids, this episode probably still applies.

Sep 8, 2015

Katy’s Got Skin in the Game You squat, you hang, you climb, and you threw your couch to the curb—all for the sake of more natural movement. But are your arrector pili getting their movement nutrients? Wait, what ARE your arrector pili? Katy scratches the surface of that oft-neglected but serious player in your whole body health—your skin! Of course, this vast subject needs more than one episode, but this is a good start on a fascinating topic.

Aug 18, 2015

Mail call! Katy answers listener questions! From cracked heels to torso troubles, and psoas release for special populations to flaccid muscles, these aren’t your average call-in questions!

Aug 4, 2015

Skinny jeans, tight belts, compression undergarments—when your clothing changes your shape, it also changes how you move and the results can be hard on your body. This episode deals with the choices we make in our everyday wear and how the biological tax we pay for fashion can sometimes be high.

Jul 21, 2015

So, this guy—Ben—mentions Katy in a tweet. But it wasn’t just any tweet. It featured one of the coolest, most inspiring transformation stories we’ve come across in a long time. Ben had reached a point in his life where change needed to happen. So he made it happen with a few steps at a time, and ended up with a bucketful of benefits that went way beyond his smaller waist size. Join us as we talk about Ben’s cooler-than-cool inspirational story.

Jul 7, 2015

The news lately has been filled with exciting body nerd news: After 56 years perched in high heels, Barbie can now wear flats. That’s big news, right? And two days later, NPR featured a story on lost postures and a theory as to why indigenous people don’t suffer from back pain like First-world folks. Headlines ARE grabby, but it’s always wise to dig a little deeper. Tackling a deeper understanding of how our bodies really work is an important step, and this episode features a hearty discussion of headlines that deserve deeper exploration.

Jun 23, 2015

This episode of Katy Says focuses on building and leveraging your community—both in town and online—to help achieve goals of healthier, happier living. Whether sharing chores or meals, trading time or goods, or creating community efforts that benefit everyone, all you have to do is ask, and the rest just follows.

Jun 9, 2015

A School Without Walls Most kids in America spend 7 hours a day sitting in a chair inside a building for their education. Other options exist for educating children—one of them is Nature School. In this episode, Katy will describe the nature school in her community, and we’ll share what some other schools in the US and around the world are doing to help decrease our “nature deficit disorder”. We’ll also offer resources and ideas to help you and your kids enjoy the benefits of learning outside.

May 19, 2015

Getting more natural movement can be challenging in our comfortable, modern-convenience society. Katy shares ideas for movement hacks—using your daily tasks and household furnishings—that will get you thinking about your living environment and everyday chores in a whole-body way.

May 5, 2015

It’s a hot headline lately—Exercise Less, Move More. But what does that mean? Is exercise really bad for you? Or is it possibly just the Junk Food of Whole Body Natural Movement? In this episode, Katy discusses the distinction between exercise and movement. She’ll clarify “exercise-as-junk-food” and explain the nuances of a healthy movement diet.

Apr 20, 2015

The suspense is over…It’s Part 2 of I’m All About the BASE! More of your pressing foot questions get answers, Dani channels Meghan Trainor for Katy, and you’ll learn enough about your feet to start to appreciate how much they matter to your overall health.

Apr 13, 2015

Feet—where would you be with them? You’d be footless (which is not as cool as footloose). However, most of us treat our feet as if they were not one of the most important players in our whole-body system. Listen to Katy as she serves up a super slab of foot goodness while answering YOUR foot questions.

Apr 2, 2015

Join Katy and Dani as they discuss Katy’s latest book and why it’s a must-read for anyone with feet. Whether you’ve got back pain, neck pain or foot pain, it all starts in the foot. This simple, fun-to-read and practical book is worth more than one podcast discussion, but start here for now!

Mar 23, 2015

Ever wondered how Katy Bowman—hard-working biomechanist, writer, teacher and problem-solver—takes a break? Here’s a hint: it contains some seriously rugged natural movement, no screens and Erwan LeCorre. Sounds like fun to us! Join us as Katy shares her take on what makes for a good retreat and why scratchy, rough knees are worth your consideration.

Mar 9, 2015

No Time? Got Toddlers? Work in a Cubicle? No Moolah for Barefoot Shoes? Katy Bowman, Biomechanist & Problem-Solver Extraordinaire, spends a nice long time helping you clear the hurdles that you may think prevent you from getting more natural movement in your life. Whatever you pitch at her, she’ll probably hit it out of the park. Listen carefully and with an open mind, and you’ll probably find the solution is simpler than you think.

Feb 21, 2015

It’s the BALLS Show! Katy and Dani are hanging around, talking about the importance of male dangly bits and why whole body movement matters to the overall health of your man jigglies. Whether you’ve got your own pair or you are simply curious about how tighty whities and modern habits affect testicular health, this show is for you! Be fore(skin)warned, however: while this episode is not explicit, it does get a little hairy(!) what with Katy’s robust use of the word “balls” and the occasional penis pun.

Feb 3, 2015

Recorded in Ventura in front of a live audience, this episode tackles breast health--it involves more than you'd think--and involves lots of hand motions (which you can't see, sadly) and will possibly change the way you see how truly involved "the girls" are in your overall health and movement needs. Forgive the ambient noises--this was done on an iPad propped up on foam yoga blocks. That's how we roll. Rugged, Baby...

Jan 15, 2015

Have you ever wondered what it be like if you could corner Katy Bowman at a party and ask her everything you've ever wanted to know? Here's as close as you'll probably get: Katy answers 95 of your questions and 5 of mine (hey, I had to get a few in there!) in the amazingly short time frame of 30 minutes. Appease your curiosity and listen in!

Dec 2, 2014

Unless you were born, raised and reincarnated repeatedly on top of a Tibetan mountaintop, at some point, you'll end up sitting in a car. Listen as Katy gives some groovy tips to change the loads created while driving. I hope she's passing these on to her toddler, as well... Oh, and please keep your eyes on the road and your hands on the wheel. We care about your safety. Car Alignment, Part One Un-pimp Your Ride

Nov 17, 2014

Gaps are great, when they are SUPPOSED to be there. When they're not, you can spend all day and LOTS of moolah trying to "fix" your abs to no avail. This episode is for anyone with DR or abdominals that just won't respond to conventional exercises. Free admission for anyone who can roller skate or sing a Prince song over and over again.

Nov 3, 2014

This episode can help you move past the buzz word and gain a better understanding of your middle. Listen while Katy discusses the importance of a relaxed belly, why your shoulders matter to your core function (WHAT?!) and a brief but discreet interlude about senior citizens'... er, physical relations . Okay, not really, but it was a funny misunderstanding.

Oct 20, 2014

Katy answers "Is there a difference between treadmill walking and overground walking?". Everything you've ever wanted to know about the loads you place on your body when you use a treadmill. And pirates who forget their words. Arrrrgggh you ready?? Aye, aye, Captain! Chicago Tribune article about treadmills, featuring Katy Katy Says: Junk Food Walking blog post

Oct 6, 2014

You are how you move! Katy's latest book is available and will change the way we view wellness and our abilities to change the way we use our bodies. She discusses the basic tenets of the book and why she wrote it. Did you know she wrote it for you? Visit nutritiousmovement.com/store to get your copy of the book!

Sep 24, 2014

Katy discusses her upcoming e-book/multimedia project entitled "Don't Just Sit There" with Mark Sisson, creator of Mark's Daily Apple and author of "The Primal Blueprint". Learn more about a dynamic workstation and what you can expect from her upcoming e-book!

Sep 10, 2014

Recorded earlier in May 2014, when the Vibram lawsuit made headlines. Here is Katy's blog post on the matter: Katy Says: My Thoughts on the Vibram Lawsuit . Also included is a link to my blog, which wore a hole in my first Vibrams, called Walk the Year .

Aug 26, 2014

Katy manages to fit the phrases "A Clockwork Orange", "stiltwalking", "old timey" and "delicious butt function" all in one episode! Learning why a functional gluteus matters has never been this fun! And even though it sounds like I'm holding Katy captive inside a large tin can, she was really safe and sound when this was recorded. It just sounds like she's in an empty grain silo. Which, according to her father, should NEVER be played in.

Aug 1, 2014

Katy's on the road! Her mini-world tour/book promotion tour/vacation is keeping her plenty busy. As a special treat, you get to listen to this early recording of the Katy Says podcast. Not the greatest sound quality--hey, we didn't have fancy equipment!--but filled with fun as Katy answers your questions from the mail bag. To read Katy's blog on pillow usage (referenced in this podcast): Your Pillow is an Orthotic

Jul 29, 2014

In episode #3 of Katy Says, Katy Bowman discusses casting--how we cast ourselves with shoes, clothing, chairs, environment and culture.

Jul 14, 2014

The second episode of noted biomechanist Katy Bowman's podcast, Katy Says , wherein Katy discusses the difference between natural movement and natural movements. Listen to Episode 1 first so that you can jump right in to our natural movement conversation! Preorder Katy's latest book "Move Your DNA"

Jun 27, 2014

The first episode of noted biomechanist Katy Bowman's podcast, Katy Says, wherein Katy discusses her working definition of alignment. A perfect first podcast to introduce listeners to Katy's work in the field of human movement and wellness.