Move Your DNA with Katy Bowman

Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar Aug 20, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management.

Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently.

They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.

CHAPTERS

0:06:00 - Definitions

0:16:00 - The Dynamic Collective

0:17:00 - You Can’t Exercise Off Diabetes

0:20:00 - Muscle is the Key Tissue (and the Liver)

0:36:30 - Stretching & Light Activity

0:47:00 - Exercise Modality for Blood Sugar Regulation

0:54:25 - Listener Question on Lupus brought to you by Peluva

1:09:09 - Blood Sugar Spikes During Exercise

BOOKS & RESEARCH PAPERS

My Perfect Movement Plan by Katy Bowman
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)

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

Can Exercise Fix Aging Eyes? Aug 06, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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In this episode, Katy Bowman and Jeannette Loram have a fascinating and wide-ranging conversation with neuro-optometrist Dr. Bryce Appelbaum.

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

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

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

What to Do When Rucking Or Carrying Heavy Loads Hurts Jul 23, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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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!

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

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

Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement Jul 09, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram get into a nuanced discussion about clothing, specifically the idea that how you get dressed might be impacting the way that you move or the movement choices you are able to make.

Katy and Jeannette highlight how stiff or excessively baggy clothing might be ‘casting’ movement. On the flip side ‘stabilizing’ wear like well-designed bras and compressive garments can make movement more comfortable for certain activities. Katy offers advice on how to dress for multiple scenarios: the movement that you plan to do, the spontaneous movements that you might want to do, as well as all the other things you need to do in a day.

Also in this episode Katy speaks with Mira Fannin of Sweet Skins. Sweet Skins produce beautiful hemp-cotton organic clothing. Katy and Mira talk about the origin of Sweet Skins and how Mira’s goal to make cute and liveable clothes for busy women has created the perfect movement-friendly clothing line. They also talk about the famous Bike Time pants and the new Sweet Skins styles coming out very soon. Mira is offering our listeners 20% off all clothes with code Movement20

CHAPTERS

00:06:00 - The Dynamic Collective

00:07:09 - Definitions and Categories of Clothing

00:17:30 - Compressive Garments

00:25:23 - Listener Question brought to you by Venn Design

00:31:23 - How do you get dressed in the morning

00:40:31 - Interview with Mira from Sweet Skins

BOOKS, ARTICLES AND RESEARCH MENTIONED

Influence of Compression Garments on Proprioception by Ghai et al 2024
Grow Wild by Katy Bowman

RESOURCES
Minimal Shoes, The List
Movement Matters: Clothes

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

All About Eccentric Exercise: Get Stronger Doing Half Of An Exercise Jun 25, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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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.

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

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

Where Exactly Is Muscle Memory? And Other 'Movement In The News" Headlines Jun 11, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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Biomechanist Katy Bowman and biologist Jeannette Loram take 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.

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)

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

What You Need To Know About Bone 2: It's Not The Mode It's The Load May 28, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram continue their discussion about the skeleton. In this episode, they break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. They 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 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.

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)

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.

EP 180 What You Need To Know About Bone 1: Your Skeleton Is An Autobiography May 07, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio - Try it Free for 7 Days!

This is the first of two episodes on bone. There is lots of discussion in the media about bone health and 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.

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

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

Ep 179: Is The Concept of Exercise Helpful or Harmful? Apr 23, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio - Try it Free for 7 Days!

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.

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

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

Ep 178: Are Humans Born To Walk? Apr 09, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio - Try it Free for 7 Days!

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.

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

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

Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body Mar 26, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio - Try it Free for 7 Days!

Biomechanist Katy Bowman and biologist Jeannette Loram discuss movement for the bendy body with their 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.

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

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

Ep 176: Do We Really Lose Muscle As We Get Older? Mar 12, 2025

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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Katy’s Virtual Studio - Try it Free for 7 Days!

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.

Books Mentioned

Dynamic Aging by Katy Bowman

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

Ep 175 I Know I Should Exercise But.... Feb 26, 2025

Dynamic Aging Retreat Oct 3-5 2025

View This Episode's Show Notes
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Katy’s Virtual Studio

This is a special episode with two features and several guests!

In the first feature, biomechanist 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 Themand 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.

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

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

Ep 174: Matters of the Heart Feb 12, 2025

Dynamic Aging Retreat Oct 3-5 2025

View This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio

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.

Books & Articles Mentioned
My Perfect Movement Plan by Katy Bowman
Move Your DNA by Katy Bowman

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

Ep 173: Is Posture a Thing? Jan 29, 2025

Dynamic Aging Retreat Oct 3-5 2025

View This Episode’s Show Notes

Join Our Newsletter: Movement Colored Glasses

Katy’s Virtual Studio

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.

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

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

Ep 172: Is Standing the New Smoking? Jan 15, 2025

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 171 HOW DID YOU MOVE HOW WILL YOU MOVE 2024 Dec 30, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 170: Don’t Ignore the Head and Neck Dec 11, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 169: A Dog's Best Movement Diet Nov 27, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 168: Is Sitting Aging You Faster? Nov 20, 2024

Dynamic Aging Retreat Oct 3-5 2025

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 footwearmade with natural and sustainable materials

- Venn Design:Functional furniture for a balanced life - sit still less and move more

Ep 167: Things I Learned Walking 100 Miles in 6 Days Oct 30, 2024

Dynamic Aging Retreat Oct 3-5 2025

Biomechanist Katy Bowman talks to biologist Jeannette Loram about her recent multi-day hike across England. Katy, with her sister Mary, walked from east coast to west coast along the length of Hadrian’s Wall.

Katy and Jeannette talk about Katy’s physical preparation for the walk; the (four pairs!) of shoes Katy selected and when she used them; the changing terrain and gait patterns she adopted and how she felt over the course of the trip. Finally Katy shares her physical and philosophical insights after many days of walking.

Ep 166: Coughing, A Surprising Measure of Whole-Body Strength Oct 09, 2024

Dynamic Aging Retreat Oct 3-5 2025

Biomechanist Katy Bowman and biologist Jeannette Loram talk about coughing.

Katy and Jeannette discuss coughing as a life-saving movement; both in the immediate, to prevent choking, and also in the longer term for adequate clearance of the lungs and the health of our airways. They discuss the anatomy and mechanics of a cough, explaining how the mobility, strength and coordination of our core muscles affects the strength of our cough.

They discuss postural presentations such as hyperkyphosis and anterior pelvic tilt that can lead to a weaker cough. They also talk about the liabilities of a cough, including abdominal strain, urinary incontinence, rib damage and back pain.

They discuss how coughing, like giving birth, is not a movement that we want to practice: ‘use it or lose it’ does not apply in this case! Instead we want to make sure that tension or weakness in our torso is not limiting our ability to cough when we need to. Katy offers a suite of mobility and strength exercises to prepare your coughing apparatus as we head into flu and cold season.

Ep 165: Is There Really a 'Right' Way to Walk? Sep 25, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 164: Menopause in Motion - There is More to Menopause & Movement Than You Think Sep 11, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 163: Are Lungs Outside the Body? Aug 28, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 162: Are Humans Natural Swimmers? Aug 14, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 161: Are Books Good for the Body? Jul 31, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 160: Hiking Mailbag Jul 17, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 159: To Hiking Pole or Not to Hiking Pole Jul 03, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 158: Are Bunions Born or Made? Jun 19, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 157: Movement as Regulation: Spicy Kids Jun 05, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 156: Your Perfect Movement Plan May 14, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 155: What is a "Movement Diet"? May 14, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 154: Self-Compassion as Movement Motivation with Dr. Diana Hill Mar 27, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 153: Sedentary Animals w/Dr. Andrea Graves Feb 28, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 152: How Did You Move? How Will You Move? Jan 05, 2024

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 151: How to Improve Your Grip Strength (and why it matters) Oct 25, 2023

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 150: How I Feel About Minimal Shoes After My Foot Injury 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

Ep 149: Headphone Dents: What it Takes to Reshape a Skull Jul 26, 2023

Dynamic Aging Retreat Oct 3-5 2025

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

EP 148: Making Movement Meaningful with Kelly and Juliet Starrett Jun 28, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

EP 147: Face Exercise - Why To & How To May 31, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 146: A Different Take On Getting Your Body Vacation-Ready May 03, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 145: Breath is a Whole-Body Activity (with Jill Miller) Apr 05, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 144: Eleven Feel-Good Reasons For An 11-Minute Walk Mar 15, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 143: Movement and the Rise of Myopia Feb 08, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 142: Why Do You Want To Move More? Jan 18, 2023

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 141: How Did You Move in 2022? Dec 28, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 140: CELEBRATE! 11 Steps to Cozy, Joyful & Dynamic Holidays Nov 18, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 139: A Podiatrist Transitions Footwear from Cure to Cause Sep 07, 2022

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 138: Back-to-School Movement Aug 17, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 137: An Introduction to Movement Beyond Exercise Aug 03, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 136: Walking Black Heritage Trails with Ken Johnston Jul 20, 2022

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 135: Sleep MOVEZzzzz Jul 06, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 134: Are You a Healthy Deviant? Jun 22, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 133: How to Get Your People to Move More Jun 08, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 132: How Movement Fits into Intentional Aging May 25, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 131: The Authors of Dynamic Aging, 5 Years Later May 11, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 130: It's Both What You Walk IN And What You Walk ON Apr 27, 2022

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 129: 10 Ways to Get Kids Walking More, from Toddlers to Tweens Apr 13, 2022

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 128: Sedentary Culture/Active Nature Mar 30, 2022

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 127: Thoughts on Walking While Walking with Friends Mar 16, 2022

Dynamic Aging Retreat Oct 3-5 2025

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

Bonus: State of the Kate-y Feb 28, 2022

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 126: A Different Kind of Activity Tracker Jun 23, 2021

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 125: Introducing Grow Wild Feb 23, 2021

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 124: Your Questions About Walking Oct 26, 2020

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 123: Gardening Movement May 26, 2020

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 122: Breathing Shapes Apr 15, 2020

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 121: Move Your Breathing Parts Better Apr 15, 2020

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 120: How (and Why) I Walked 440 Miles for My 44th Birthday Mar 10, 2020

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 119: Taking Bone Mechanics by the Horns Jul 23, 2019

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 118: Social Media is Shaping Your Relationships Jun 25, 2019

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 117: How Did You Move in 2018? Dec 18, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 116: Taking a Breath(er) Dec 04, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 115: Ancestral Actions with Arthur Haines Nov 20, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 114: Taking Action in the Garden with Rose Hayden-Smith Nov 06, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 113: Long distance actions with Dami Roelse Oct 23, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 112: Healthy Hips in Action with Jill Miller Oct 09, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 111: Kids in Action with Angela Hanscom Sep 25, 2018

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 110: Sleep Action with Shawn Stevenson Sep 11, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 109: Alignment Matters: Words Matter Aug 28, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 108: Alignment Matters: Change Your Mind, Change Your Joints Aug 14, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 107: Alignment Matters: Movement Motivation Jul 31, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 106: Alignment Matters: Your Feet Through the Years Jul 17, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 105: Things That Swing Jul 03, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 104: Death Moves Jun 19, 2018

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 103: The city moves you Jun 05, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 102: Being on the land May 22, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 101: Social Media is (STILL) Shaping Your Body May 08, 2018

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 100: The Ultimate Movement Expert Apr 24, 2018

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 99: Your Environment Moves You Apr 10, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 98: Walking the talk Mar 27, 2018

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 97: NATURE SCHOOL MOVES Mar 13, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 96: Birth and the Shapeshifting Pelvis Feb 27, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 95: The Maple Syrup Workout Feb 13, 2018

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 94: WILDERNESS MOVES Jan 30, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 93: The expedition within each of us Jan 16, 2018

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 92: REFLECT on 2017 before you RESOLVE in 2018. Jan 02, 2018

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 91: Between the Lines 11 - You do know squat! Nov 21, 2017

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 90: Between the Lines 10 - Movements matter...even the ones in public bathrooms Nov 07, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 89: Between the Lines 9 - Movement Matters so much, we’re devoting the next couple episodes to it! Oct 24, 2017

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 88: Between the Lines 8 - Calf Stretch Oct 10, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 87: Between the Lines 7 - Diastasis Recti…it’s for anyone who has a torso! Sep 26, 2017

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 86: Between the Lines - Don’t Just Sit There…but don’t just stand there, either. Sep 12, 2017

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 85: Between the Lines - It Starts With Feet Aug 29, 2017

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 84: Between the Lines - Stay Golden Aug 15, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 83: Under Pressure Aug 01, 2017

Dynamic Aging Retreat Oct 3-5 2025

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:

Ep 82: Between the Lines, And That's What Move Your DNA is All About! Jul 18, 2017

Dynamic Aging Retreat Oct 3-5 2025

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/

Ep 81: Between the Lines - Alignment Matters, and so does Movement Jul 04, 2017

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 80: Social Media is Shaping Your Body Jun 27, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 79: Between the Lines, Part One Jun 20, 2017

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 78: We Got Your Back Jun 13, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 77: Breastfeeding Ecology, Part 2 May 30, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 76: The Sleep Show May 16, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 75: A Social Media Break May 02, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 74: Mailbag Apr 19, 2017

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 73: Dynamic Aging Mar 21, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 72: Breastfeeding Ecology, Part 1 Feb 21, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 71: Movement is Not Medicine Feb 07, 2017

Dynamic Aging Retreat Oct 3-5 2025

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?

Ep 70: Alignment Matters, Still Jan 24, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 69: Natural Movement and Variability Jan 10, 2017

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 68: How Did You Move in 2016? Dec 27, 2016

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 67 - A Nature Education Dec 06, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 66 - Importance of Movement in Uncertain Times Nov 16, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 65 - Transitioning to Floor Sitting Nov 15, 2016

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 64 - Movement Ecology: Live Audience Podcast Recording Nov 01, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 63 - Movement Matters #2: Personal Mission Statement Oct 18, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 62 - Dani Reads Movement Matters Oct 04, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 61 - Get a Grip! Sep 27, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 60 - Swingers Sep 13, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 59 - MEGA Movement Mailbag Aug 30, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 58 - A Funeral for Foot Pain Aug 16, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 57 - Furniture-Free Freak Goes Mainstream Jul 05, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 56 - Simple Steps to a Tech Break Jun 21, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 55 - An Evening with Katy & Dani in Boulder Jun 07, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 54 - Sedentary Culture in the News May 25, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 53 - Movement Mailbag #4 May 17, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 52 - Babies and Movement, Part 2 May 03, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 51- Babies and Movement, Part 1 Apr 19, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 50 - Movement, Period. Apr 12, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 49 - Special Edition Katy Says Movement Mailbag! Apr 01, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 48 - Dem Bones Mar 29, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 47 - Food Forces Mar 15, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 46 - Katy Says Movement Mailbag #3 Mar 08, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 45 - Natural Movement and Eyes Mar 01, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 44 - The Skinny on Fat Feb 16, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 43 - Katy Says Movement Mailbag Feb 09, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 42 - Cardio & Natural Movement Feb 02, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 41 - 5 Ways to Move You Closer to Better Health Jan 19, 2016

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 40 - Katy Says Movement Mailbag Jan 12, 2016

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 39 - Stack Your Life for More Natural Movement Jan 05, 2016

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 38 - How Did You Move in 2015? Dec 29, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 37 - Moving Through the Winter Dec 15, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 36 - Nutritious Movement Dec 01, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 35 - Diastasis Recti—The Book! Nov 17, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 34 - Thoughts on Incontinence Nov 03, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 33 - Cycling Oct 20, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 32 - Enter the Gait Lab Oct 06, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 31 - Wassup, Katy? Sep 29, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 30 - Back-to-School Biomechanics Sep 15, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 29 - The Skin Show Sep 08, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 28 - It’s a Mail Bag Show! Aug 18, 2015

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 27 - Fashion Movement Aug 04, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 26 - The Ben Show Jul 21, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 25 - Headlines that Move Jul 07, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 24 - Community Jun 23, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 23 - Nature School Jun 09, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 22 - Household Movement Hacks May 19, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 21 - Is Exercise Junk Food? May 05, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 20 - I’m All About the BASE, Part 2 Apr 20, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 19 – I’m All About the BASE, Part 1 Apr 13, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 18 - Whole Body Barefoot Apr 02, 2015

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 17 - Katy Bowman’s MovNat Vacation Mar 23, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 16 - The Solution Show Mar 08, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 15 - The Balls Show! Feb 21, 2015

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 14 - The Boob Show Feb 03, 2015

Dynamic Aging Retreat Oct 3-5 2025

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...

Ep 13 - 100 Questions in 30 Minutes Jan 14, 2015

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 12 - The Car Show Dec 01, 2014

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 11 - Diastasis Recti Nov 17, 2014

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 10 - The Core Nov 03, 2014

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 9 - Treadmills Oct 20, 2014

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 8 - Move Your DNA Oct 06, 2014

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 7 - Don't Just Sit There! Exploring Dynamic Workstations Sep 24, 2014

Dynamic Aging Retreat Oct 3-5 2025

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!

Ep 6 - Thoughts on the Vibram Kerfuffle Sep 10, 2014

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 5 - The Delicious Butt (Function) Show Aug 26, 2014

Dynamic Aging Retreat Oct 3-5 2025

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.

Ep 4 - Mail Bag 1 Aug 01, 2014

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 3 - Casts Jul 29, 2014

Dynamic Aging Retreat Oct 3-5 2025

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

Ep 2 - Natural Movement Jul 13, 2014

Dynamic Aging Retreat Oct 3-5 2025

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"

Ep 1 - Let's Talk Alignment! Jun 27, 2014

Dynamic Aging Retreat Oct 3-5 2025

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.

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Move Your DNA with Katy Bowman

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