Move Your DNA with Katy Bowman

Епизоди

• What Your Husband, Brother, Son, or Dad Might Need to Know About Movement 10.06.2026 47мин

  This is the Men’s Health episode in honour of Father’s Day this month.Biomechanist Katy Bowman and biologist Dr Jeannette Loram discuss health issues more common in male bodies, including abdominal aortic aneurysms, type 2 diabetes, gout, and male pelvic health.Drawing on anatomy, physiology, and lifestyle habits, they explore why men may be more susceptible to these conditions and offer movement and lifestyle solutions to consider. They also take a deeper look at the relationships between abdominal aortic aneurysms, pelvic health, and how chair sitting and sedentary lifestyles may affect both.Whether you're interested in men's health or caring for the men in your life, this episode offers a fresh perspective on common health challenges through a movement lens.Enhanced Show Notes and Full Transcript0:00 — Intro and welcome.2:40 — Conditions more common in men: abdominal aortic aneurysms, diabetes, gout, and testicular issues.3:40 — Thanks to our sponsors: the Dynamic Collective.6:20 — What is an abdominal aortic aneurysm?9:33 — Why are abdominal aortic aneurysms more prevalent in men?16:10 — Sitting as a cardiovascular risk factor.17:07 — Testicles, chairs, and pelvic tucking.25:20 — Waist stiffness, abdominal weakness, and pelvic floor function.29:19 — Movement considerations for pelvic and abdominal health.31:00 — Type 2 diabetes, muscle loss, and men’s health.32:48 — Gout: why men are more at risk and exercise considerations.37:30 — Listener question: male vs. female flexibility (sponsored by Ikaria Design).Books, Links and Resources:Rethink Your Position by Katy Bowman Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar –– Podcast Ep 187Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sittingMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Good Vibrations: Walking, Running, Minimal Shoes & Vibration Plates 27.05.2026 1ч 20мин

  Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the fascinating world of vibration: the benefits and costs of impact to the body and the importance of sensing vibration in humans and other animals.Katy and Jeannette discuss how foot impacts during walking may actually form part of the brain’s circulatory system. They also unpack the science of vibration plates and whether they are useful for muscle strength, bone health, and balance. The conversation then turns to running, exploring how it generates vibrations through the body’s soft tissues, how these vibrations may affect performance, and what runners can do about it. Finally, they share some remarkable examples of vibration sensing in animals and consider how modern lifestyles may limit this sense in humans.The discussion on impact and contact with the ground continues with Mike Dally of Earth Runners®, creators of minimalist earthing sandals. Katy and Mike talk about the aims of minimalist footwear in reducing interference between the foot and the ground, how to adapt to minimalist sandals, and new designs in development, including an easy-to-put-on children’s sandal.Enhanced Show Notes and Full Transcript0:00 The barefoot shoe expo debrief3:40 The Dynamic Collective6:40 Introduction to vibrations and waves8:22 Walking vibrations and brain health13:26 Vibrations and bone: building bone and fracture16:04 Soft tissue vibration during running17:45 Vibration plates: how do they work, and are they worth it?25:25 Running revisited33:44 Vibration sensing in animals40:08 Mike Dally from Earth Runners®52:25 Over-engineering health solutions rather than removing interference56:00 Adapting to minimalist sandals58:40 New products coming up: user-friendly children’s sandals1:06:45 Listener question on foot pressure issues, sponsored by MovemateBooks, Links and Resources:An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed YongMary Roach books Katy’s stylish strappy shoes How Walking Benefits The Brain Tacoma Narrows bridge collapse The Ins, Outs, Ups and Downs of Breast Movement Interview with Dr Libby Hinsley: Hypermobility, Proprioception & Building Up a Bendy Body - Podcast Ep #177Earth Runners® Sandals Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sittingIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Pelvic Alignment: Constipation, Sacral Pain & Sexual Health 13.05.2026 56мин

  Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care.They discuss Tia’s recent book, Tending To Your Womb, a guide to caring for the uterus and pelvic tissues through awareness, movement, and practical self-care strategies. In this episode, Katy and Tia focus on movement-based approaches for uterine retroversion, a pelvic misalignment that can contribute to sacral pain, sciatic symptoms, and constipation.They also explore clitoral atrophy — a reduction in tissue size, tone, and flexibility that can occur during menopause — and share movement and self-care practices to help maintain mobility and function.Tune in and join in for a guided pelvic clock movement sequence taught by Tia.Enhanced Show Notes and Full Transcript0:00 Intro & New Dynamic Collective6:56 Meet Dr. Tia Ukpe-Wallace9:49 Misalignments of the uterus15:30 Symptoms of a retroverted uterus: constipation, sacral pain & sciatica19:55 The pelvic clock: join in with a guided practice!27:43 Clitoral atrophy in menopause & movement-based approaches35:24 Self-care: not indulgence, but simple body maintenance42:25 Where to find Tia Ukpe-Wallace46:34 Listener question on prolapse, sponsored by Earth RunnersBooks, Links and Resources:Tending to your Womb: Self-Care for Every Stage of Your Reproductive Journey, No Matter the Outcome by Anietie Ukpe-Wallace About Tia Ukpe-WallaceTia on Instagram @selfcarephysio Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Earth Runners:  makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sittingThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Beyond Lifespan and Healthspan: The Case for Joyspan 29.04.2026 1ч 14мин

  Biomechanist Katy Bowman speaks with gerontologist and author Dr. Kerry Burnight about her concept of joyspan—a missing piece in how we think about aging well.We often hear about lifespan (how long we live) and healthspan (how long we stay physically well), but what about the quality of those years? Dr. Burnight introduces joyspan as our capacity to experience a meaningful, fulfilling life as we age. In this framework, joy is not simple happiness, but a deeper sense of wellbeing that can coexist with challenge, grief, and change.Katy and Dr. Burnight explore the Joyspan Matrix—Give, Connect, Adapt, and Grow—and how these actions enable us to thrive as we age. Rather than viewing aging as inevitable decline they discuss aging as development, the positives of aging and how to step into eldership.Katy also speaks with our sponsor, Sohail Shariff of Movemate, creators of a unique dynamic wooden standing board that provides continuous, wave-like movement in the body while you are working at your desk or at home.They discuss how the board supports musculoskeletal health, while also improving focus, creativity, and calm—reducing fatigue and the mental boredom and stagnation that comes from prolonged stillness. They also explore the role of play in the design, and how a serious problem—sedentary behavior—can be addressed in a way that is engaging, enjoyable, and even joyful.Enhanced Show Notes and Full Transcript00:00 – Lifespan, Healthspan… and Joyspan01:20 – Dynamic Collective Sponsors02:30 – Dr Kerry Burnight Explains Joyspan: The Science of Thriving As You Age09:40 – The Joyspan Matrix: Grow, Connect, Adapt, Give19:30 – Giving, Purpose & Becoming an Elder (Rethinking Aging)42:00 – Meet Movemate: A Dynamic Standing Board for Work and Play46:00 – How Movemate Works: Movement, Feeling & Physical Benefits49:15 – Cognitive & Emotional Effects of the Movemate Board54:00 – Play & Solving Sedentary Behavior With Enjoyable Movement Tools1:05:20 – Listener question: resolving amenorrhea, sponsored by Ikaria Design Books, Links and Resources:Joyspan: The Art and Science of Thriving in Life’s Second Half – Dr Kerry Burnight About Dr Kerry Burnight (gerontologist, author of Joyspan) Dr Kerry Burnight on InstagramMovemate – Dynamic Active Standing Board for Work & Play Movemate on InstagramConnect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNAVenn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sittingIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Determining if you're FRAIL (or "Pre-Frail") and What to do About it 17.04.2026 54мин

  Frailty isn’t just something that happens “later”; it’s a gradual loss of resilience that can begin much earlier than most people think. Katy Bowman and Dr. Jeannette Loram unpack what frailty and pre-frailty mean biologically. They explore the five key hallmarks used to identify frailty, including walking speed and grip strength, and how a large proportion of people in their 30s and 40s already fall on the spectrum of pre-frailty.The conversation also explores the muscle–gut connection, explaining how frailty is influenced by exercise, diet, and the health of your microbiome. Katy and Jeannette also discuss the potential for rapid-onset frailty linked to the use of GLP-1 medications.Most importantly, frailty can be reversed and this episode focuses on what you can do. From simple ways to improve resilience through movement, nutrition, and rest, to understanding how your attitude toward aging might influence your resilienceEnhanced Show Notes and Full Transcript00:00 – Intro + Sponsors  01:30 – What Is Frailty (and Pre-Frailty)  03:00 – The 5 Hallmarks of Frailty  10:50 – How Pre-Frailty Can Start in Your 30s  12:40 – Muscle–Gut Connection & the Microbiome  19:40 – Exercise as “Fuel” for Your Microbiome  27:30 – Supplementation and the Psychology of Change  29:50 – GLP-1 Medication & Rapid-Onset Frailty  42:20 – Listener Question: Finding Glute Strength (Sponsored by Peluva)Resources and Books Mentioned:Joyspan by Kerry Burnight Frailty Sets In Far Earlier Than You’d Expect But You Can Reverse It, by David Cox in the New Scientist Frailty and pre-frailty in middle-aged and older adults and its association with multimorbidity and mortality: a prospective analysis of 493 737 biobank participants by Hanlon et al 2018Evidence For The Contribution Of Gut Microbiota To Age-Related Anabolic Resistance by Watson et al 2021Semaglutide Therapy and Accelerated Sarcopenia in Older Adults With Type-2 Diabetes: A 24-Month Retrospective Cohort Study by Ren et al 2025Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNAIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sittingPeluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTSmart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Movement & Disability: Stacking Movement and Education for a Meaningful life 02.04.2026 1ч 8мин

  Inspired by a moving letter from a parent of an adult son with autism, biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the relationship between movement, health, and quality of life for people with disabilities.They are joined by Kristina Montgomery, a special education teacher at a school for children and young adults affected by autism, and a behavior analyst working with Essential for Living, a curriculum designed for those with learning difficulties. Through her work, Kristina teaches an event-based approach to learning—one that moves away from abstract, isolated skills and instead “stacks” goals within meaningful, naturally occurring events. This approach supports not only skill development, but also health, social inclusion, and caregiver sustainability.Together, they discuss the importance of choosing activities that are meaningful to the learner both in the moment and for future independence, and the shift from instructing a task to modeling it alongside the student. Kristina also shares how powerful movement stacking has been in her work, improving both the happiness and wellbeing of the people she supports.This episode is a powerful reminder that movement truly is for every body, and that by embedding it into daily life, caregiving, parenting, and teaching can become more sustainable, and joyful for everyone involved.Enhanced Show Notes and Full Transcript00:00 – A Letter from a Parent of an Autistic Son04:50 – Movement & Disability: Movement is for Every Body07:57 – Podcast Sponsors09:44 – Introduction to Kristina Montgomery14:00 – Essential for Living: Life Skills Curriculum15:58 – What Are Functional Life Skills?19:45 – Movement, Health, and Wellness in Special Education23:05 – What and Why is Movement Stacking?37:00 – Designing Environments to Promote Movement and Education44:12 – Event-Based Teaching Course53:46 – Listener Question: Balance Training with a Sore KneeResources, Books and Courses  Mentioned:Kristina Montgomery Learn more about Kristina and her work in special education and behavior analysis.Event-Based Learning Course (Essential for Living) A practical course on designing special education goals using event-based learning and movement stacking. Includes 20% discount for listeners.Essential for Living: Introduction Course An overview of the Essential for Living curriculum and its core principles. Includes 20% discount for listeners.Grow Wild Book Club – Katy Bowman A free book club for therapists and parents of neurodivergent children.Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Amenorrhea, Energy Deficiency & the Female Athlete 25.03.2026 53мин

  We dive into the often-overlooked topic of amenorrhea: the absence of menstruation. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack the science with a focus on Functional Hypothalamic Amenorrhea (FHA) linked to energy deficiency in athletes. They explore how intense training and and sport pressures around leanness or weight can disrupt regular hormonal signals, affecting long-term bone density, cardiovascular health, and performance. They also discuss the original concept of the Female Athlete Triad (low energy availability, menstrual dysfunction, and low bone mineral density) and its evolution into RED-S (Relative Energy Deficiency in Sport), a more holistic model encompassing many aspects of health and wellbeing.The conversation expands into evolutionary perspectives, comparing Western menstrual experiences—from menarche to menopause—with those of hunter-gatherer populations like the Hadza, and questioning what “normal” really means. Ultimately, this episode reframes intense athletics as a nuanced practice that must be supported by adequate nutrition and recovery.Enhanced Show Notes and Full Transcript00:00 – Intro & Sponsors02:45 – What Is Amenorrhea?05:40 – Primary vs Secondary Amenorrhea09:00 – Functional Hypothalamic Amenorrhea (FHA): Energy deficiency and hormonal suppression11:10 – Female Athlete Triad → RED-S: Evolution of understanding in sports science21:30 – The Hadza perspective: menarche to menopause25:25 – Negative consequences of amenorrhea: Bone Health  29:15 – IUD induced amenorrhea 37:00 – Historical and modern timelines for menarche compared to the Hadza 50:45 – Closing thoughts on ancient humans Links & Research Mentioned:Substack article that prompted this episode Dr Jen Gunter’s article on the hormonal IUD and bone health Foraging & Menstruation in the Hadza of Tanzania Comparison between The Female Athlete Triad & RED-SConnect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Nine Minutes to a Healthier Heart: Vigorous Exercise, Menopause & Hypertension 11.03.2026 58мин

  Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for your cardiovascular health. They break down what counts as vigorous exercise, how to gauge it “old skool” without complicated gadgets, and how much is needed based on the movement patterns of the heart-healthy Hadza. Plus, they share nine practical ways to fit short bursts of higher-intensity movement into your day, from running stairs and kitchen dance parties to treading water in a pool.The episode also explores a personal experience related to the menopause transition, including the onset of salt sensitivity, water retention, and hypertension. Katy and Jeannette discuss the link between estrogen and salt management, explaining why the loss of estrogen can make women more susceptible to salt-induced high blood pressure—and what lifestyle shifts can help protect heart health.Enhanced Show Notes and Full Transcript00:00 — Introduction & Sponsors01:50 — Heart Health and Midlife Movement03:45 — What Counts as Vigorous Exercise?07:00 — How Much Vigorous Do We Actually Need? Insights from the Hadza 12:30 — Nine Minutes of Vigorous Movement: Practical Ideas to fit into your life25:00 — Listener Question: Vigorous Movement in the Pool36:20 — Warming Up for Vigorous Movement Snacks 41:30 — Salt Sensitivity, Menopause & Blood PressureLinks & Research Mentioned:Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter Gatherers  by Raichlen et al (2017) Lifestyle and Patterns of Physical Activity in Hadza Foragers by Sayre et al (2023)Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality by Stamatakis et al (2022) Postmenopausal Salt Sensitivity and Hypertension by Kim et al (2014)Estrogen negatively regulates the renal epithelial sodium channel (ENaC) by promoting Derlin-1 expression and AMPK activation by Zhang et al (2019) Salt Sensitivity of Blood Pressure in Women by Barris et al (2023)Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Feel Better Knees: Anatomy and Loads 11.02.2026 51мин

  Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery.Enhanced Show Notes and Full Transcript 00:00 Introduction: The prevalence of knee issues and arthritis 02:00 Why movement and position matter for knee health 04:08 Sponsors: The Dynamic Collective 05:58 The knee as a “cube,” not just a hinge 10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes 14:20 Cartilage and the knee meniscus: Function and damage 18:00 Changing movement patterns for knee pain: Gait retraining 24:21 Noisy knees explained 26:22 Knee instability: Strength, proprioception, and hypermobility 33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle 46:40 Prehab and post-surgery knee careLinks & Resources Mentioned:The Pelvic List Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Move Smarter, Not Harder: Three Movement Plan Must-Haves 29.01.2026 43мин

  Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.Enhanced Show Notes and Full Transcript00:12 Movement Plan Introduction00:45 Resources for Your Movement Plan01:30 Sponsor Acknowledgements02:50 The Three Movement Plan Must-Haves03:50 The First Essential: A Movement Focus You Re-Evaluate06:25 Daily “Ride-or-Die” Exercises10:30 Psychological Flexibility: Why Time Targets Often Backfire19:18 Containers for Movement: Exploring the SLOTH Model20:13 Sleep, Repetitive Positioning, and Supportive Rest23:16 Leisure Activities26:28 Incorporating Movement Into Your Occupation28:55 Transportation and Home Makeovers33:00 Listener Question: Underuse vs. Overuse of Body PartsBooks Mentioned:My Perfect Movement Plan by Katy BowmanLinks & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ballSide bend on the ball Ball push-upsConnect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors 14.01.2026 1ч 2мин

  How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months.Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve.Enhanced Show Notes and Full Transcript00:14 Discussing Cold Weather and Its Impact 01:19 The Dynamic Collective 03:07 Practical Tips for Exercising in Cold Weather 03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips 10:45 Cardiovascular System, Cold Weather, and Snow Shoveling 21:52 Cold Water Immersion and Its Effects 29:46 Listener question: Hallux Limitus and Foot Issues 36:02 Introducing Smart Playrooms LINKS & RESOURCES MENTIONEDKaty’s 2025 Advent featuring Venn Designs Air ChairsSmart Playrooms x Move Your DNA equipment picks Smart Playrooms setting up a teen roomSmart Playrooms Sport Court sectionCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• 2025 Recap + The Rules for a Stronger 2026 31.12.2025 1ч 11мин

  As we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they’re prioritizing in 2026 (strength, power, simplicity, and efficiency). Then we distill the past year’s episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically), the 5 S’s of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway.If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one.Enhanced Show Notes and Full Transcript06:25 Katy and Jeannette review 2025 and look ahead to 202620:40 The Dynamic Collective22:36 Movement Rule Number One: Movement works locally, not just systemically32:05 Movement Rule Number Two: You should be getting the 5 S's of aging38:46 Movement Rule Number Three: It's not the mode, it's the load43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio56:01 Movement Rule Number Six: There will always be something else – move anywayLINKS & RESOURCES MENTIONEDMy Perfect Movement Plan by Katy BowmanI Know I Should Exercise But... by Diana Hill & Katy Bowman CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age 17.12.2025 1ч 13мин

  Katy offers an aging reframe: in middle age, you are not “over the hill”—you are actually at the bottom of a valley, and staying strong and healthy means choosing to go uphill on purpose. Katy and Jeannette unpack the difference between chronological age and biological aging, why modern life may be speeding up the aging process, and how movement and exercise positively influence the cellular “hallmarks of aging.” They explore why exercise needs to increase with age (even when life gets busier and energy feels lower), and how reframing discomfort can make consistency possible—so you can extend not just your lifespan, but your healthspan, too.Katy also speaks with Pack Matthews of Ikaria Design (creator of the Soul Seat) about “active sitting” and why our rest positions matter as we age. Pack shares his personal origin story—using floor-sitting and dynamic postures to counter arthritis. They also preview the upcoming Soul Seat Mini for the smaller people in your life and explore its role in dynamic classrooms.Enhanced Show Notes and Full Transcript00:03:00 — Flipping the visual: “over the hill” → “in the valley”00:04:00 — The Dynamic Collective00:06:00 — Chronological age vs biological aging & lifespan vs healthspan 00:08:35 — What may be accelerating aging: obesity, diet, sedentary behavior, stress00:12:00 — How “biological age” is measured + hallmarks of aging00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload)00:36:00 — Listener question: handedness across humans, animals, and even plants00:47:00 — Interview: Pack Matthews (Ikaria Design) on the Soul Seat + active sitting LINKS & RESOURCES MENTIONEDHandedness in Animals and PlantsIkaria Design Soul Seat Instagram Soul Seat Facebook CONNECT, MOVE & LEARNMovement Advent 2025: 24 Ball Exercises to Balance Tech StressJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT. Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• How Does Exercise Move Your DNA? 03.12.2025 43мин

  Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells.Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.Enhanced Show Notes and Full Transcript00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression.00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA.00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.”00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus.00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA.00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects.00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements?BOOKS & RESEARCH MENTIONEDMove Your DNA book by Katy Bowman Epigenetic profile of trained vs untrained leg  Walking & blood circulation to the brainPhysical Activity, Gut Motility & ConstipationCONNECT, MOVE & LEARNMovement Advent 2025: 24 Ball Exercises to Balance Tech StressJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Take 15% off until Dec 7th with code MOVEMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent! Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Exercise And Recovery: How Rest Makes You Stronger 19.11.2025 1ч 3мин

  Katy and Jeannette explore why proper recovery is just as important as your workouts. They explain how short-term recovery between repetitions or intervals restores homeostasis—the steady state of your cells—allowing you to continue a training session effectively. Over the longer term, recovery after vigorous activity supports tissue repair and adaptation, helping your muscles and connective tissues strengthen. Without sufficient recovery, training plateaus can occur, and your risk of illness may increase. Finally, they discuss rest as an essential part of recovery and share strategies such as cross-training, stretching, and massage to support the body’s repair and adaptation processes.Katy talks with Jim Leuty of My Happy Feet Alignment Socks, a simple and effective recovery tool that gently stretches and realigns toes while you rest! Toe-spacers are part of the recovery routine for performers like Taylor Swift, who dance in high heels—and they’re helpful for everyone, particularly if you spend long hours on your feet or struggle with bunions or foot pain. Jim also shares his newest products, including kid sizes and complete foot care gift kits.Enhanced Show Notes and Full Transcript1:34 — Introducing the Dynamic Collective Sponsors3:14 — What Is Recovery? Short-Term vs. Long-Term6:29 — Post-Workout Fatigue: Understanding What’s Still “Off” in Your Body9:19 — Rest vs. Recovery: Why They’re Not the Same13:12 — How Recovery After Vigorous Exercise Supports Adaptation and Strength17:17 — Intensity, Training Plateaus, and the Importance of Variability26:31 — Strategies to Boost Recovery: Sleep, Cross-Training, Massage, and Stretching30:01 — Listener Question: How Does Altitude & Plane Travel Affect The Body?39:44 — Introducing My Happy Feet Alignment Socks41:03 — Socks vs. Toe Spacers: What’s the Difference?46:19 — Real Results, Testimonials, and Taylor Swift’s High-Heel Recovery49:09 — Gifting Foot Care Items and New ProductsITEMS, BOOKS & RESOURCES MENTIONEDMy Happy Feet Alignment Socks International orders My Happy Feet Global Super Foot Care Kit Simple Steps To Foot Pain Relief by Katy BowmanCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—enjoy 20% off Nov 17–26 with code MOVEMENTREVOLUTION.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Parenting a Spicy Child? How to Use Movement to Find Calm and Connection 12.11.2025 1ч 14мин

  What does it mean to raise — or be — a “spicy one”? In this deeply honest and energizing conversation, Katy Bowman and author Mary Van Geffen unpack what it’s like to parent strong-willed, big-feeling kids (and stay sane while doing it). They discuss how movement can support self-regulation and co-regulation, helping both parent and child navigate intensity with compassion and humor. Together, they look at the role of movement before, during, and after heated moments — as well as the art of knowing when to walk away. This episode offers practical wisdom for growing your “calm muscle” and showing up as the safest person in the room.Jeannette chats with inventor, designer, and athlete Tyler Benner of Venn Design — the creative mind behind movement-friendly furniture like the Air Chair and the revolutionary barefoot cycling shoe. They explore Tyler’s “genius energy” and how movement awareness informs everything he creates, from furniture to archery tools and innovative footwear. Enhanced Show Notes and Full TranscriptEPISODE HIGHLIGHTS:0:00 – Meet Mary Van Geffen – Parenting insights for “Spicy Ones”0:05 – What is a “Spicy One”? – Understanding strong-willed, big-feeling kids0:07 – Regulation & Co-Regulation – How parents and kids navigate intensity together0:10 – Contagious Emotions & Training your ‘Calm’ Muscle– Mirror neurons in action0:14 – Quick Regulation Tools – Breathing, sensing, and self-talk0:19 – Move to Regulate – Using movement before, during, and after heated moments0:37 – Massage & Connection – Diffusing tension with touch0:52 – Mary’s Resources – Books, classes, and meditations0:53 – Meet Tyler Benner & Venn Design – Movement-friendly furniture and innovative tools0:54 – Dynamic Furniture – Air Chairs and floor cushions that encourage motion0:57 – Genius Energy & Archery – Aligning bones for power and precision1:04 – Tyler’s Shot Trainer – Archery form and physics made simple1:07 – Barefoot Cycling Shoes – The first foot-shaped cycling shoes designed for comfort and performanceBOOKS & RESEARCH MENTIONEDParenting A Spicy One: A comprehensive Guide for Raising a Deep-Feeling and Wonderfully Strong-Willed Kid by Mary Van GeffenMove Your DNA by Katy Bowman "Movement Hunger" Signals by Katy Bowman CONNECT, MOVE & LEARNJoin Katy's Newsletter: Movement Colored GlassesFollow Katy on Substack Try Katy's Virtual Studio Free for 7 days! About Mary Van Geffen OUR SPONSORVenn Design makes gorgeous, movement-friendly furniture that turns your home into a space that inspires you to move. Strong Feet Athletics’ barefoot cycling shoes give your feet freedom, comfort, and power—say goodbye to cramped toes! Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• How To Solve The "I Don't Have Time To Exercise" Problem 22.10.2025 1ч 8мин

  I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do. Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again.Enhanced Show Notes and Full TranscriptEPISODE HIGHLIGHTS:07:40 – Wise Effort: Using your energy in alignment with your values08:10 – Genius Energy: Recognizing your unique strengths12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort15:40 – Stalling Behavior: How to recognize and manage it20:03 – Productive Procrastination: Turning stalling energy into productive movement27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active36:10 – Relationship Map: Aligning movement goals, energy, and relationships45:38 – Movement, Community, and Celebrations: Engaging others in activity49:58 – Energy Audit for Decision Making: Four questions to guide your choices57:02 – Listener Question: Floor sleeping and neck tensionBOOKS & RESEARCH MENTIONEDI Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill  CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! About Dr Diana Hill MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Smart 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officePeluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Want to Stay Strong as You Age? Add Speed to What You Already Do 08.10.2025 55мин

  As we age, maintaining muscle power—not just strength—is key to staying independent, quick, and injury-free. In this episode, Katy and Jeannette explain the difference between strength and power, and why adding speed or intensity to the movements you're already doing—like walking, climbing stairs, or getting up from a chair—can make all the difference. From stair climbing to pickleball to plyometrics, learn practical ways to build power and maintain independence for years to come.They share practical ways to train power with (or without) an overhaul to your routine, and Katy chats with masters athlete and Peluva co-founder Brad Kearns about maintaining explosive strength after 60. Hear how Brad shifted from endurance to high jump, why minimalist shoes can support aging feet, and how smarter movement helps you age better.Enhanced Show Notes & Full Transcript CHAPTERS00:02:15 - Power - the definitions 00:06:10 - The Dynamic Collective 00:12:05 - Why Power is Important as You Get Older 00:21:15 - Listener Question about Plyometrics brought to you by Smart Playrooms 00:31:30 - Interview with power athlete Brad Kearns of Peluva Footwear  BOOKS & RESEARCH MENTIONEDMy Perfect Movement Plan by Katy BowmanWhole Body Barefoot by Katy BowmanACSM’s Health & Fitness Journal Special Edition on Power  CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10Ikaria 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits  October Retreats 2026 
• Exercise Pills Explained: Hope or Hype? 26.09.2025 46мин

  Katy Bowman and Jeannette Loram dig into the science—and the hype—around so-called “exercise pills.” They unpack what these drugs do at the molecular level, what they can—and can’t—mimic about exercise, and who might benefit—from elite athletes to people with disabilities or chronic illness. The conversation goes beyond physiology into questions of culture, psychology, and even the future of sport—where performance-enhancing technologies are blurring the lines between natural and engineered human potential.Enhanced Show Notes & Full Transcript CHAPTERS 0:03:12 The Dynamic Collective 0:04:28 – How Do Exercise Pills Work?0:06:50 – Exercise Pills, Skeletal Muscle targets and ‘Enhanced’ Sport Performance0:12:30 – Who Might Benefit from Exercise Pills?0:14:08 – Why Pills Can’t Replace All The Effects of Exercise0:24:26 – Can Exercise Pills Close the Health Gap? And Why Are We Failing To Exercise Enough?0:34:26 – Beyond Blood Panels: What Pills Miss About Movement0:36:56 – Listener Question brought to you by Venn Design   RESEARCH MENTIONEDMimicking Exercise: What Matters Most and Where To Next? Hawley et al (2021)Exercise pills for cardiometabolic health cannot mimic the exercise milieu Plaza-Florido et al (2025)CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026 
• Exercise and Strong Skin: Are Calluses a Problem or Essential for Strength? 10.09.2025 1ч 8мин

  Katy Bowman and Jeannette Loram explore skin strength, focusing on what a callus is, how calluses form on the hands and feet, and how it affects circulation. They also discuss the pros and cons of calluses, comparing them to a weight belt for your skin—reinforcing, protecting, and ultimately enabling your body to do more.They share personal stories—from rowing and kayaking to gardening—highlighting how it's often skin, not muscles, that limits activity. Katy also chats with Karri Bowen-Poole, founder of Smart Playrooms, about designing home spaces that promote hanging, build skin strength, and support kids’ physical and cognitive development. They cover equipment ideas, dynamic home design tips, and draw inspiration from Ninja Warrior athletes.Enhanced Show Notes & Full Transcript CHAPTERS 00:04:30 - The Dynamic Collective 00:08:20 - What is a Callus? And the Listener Question on calluses & circulation brought to you by Sweet Skins 00:22:30 - Updated insights about the Callus, skin strength and its relationship to whole-body movement  00:35:25 - Skin Tissue and Thoughtful Progression00:42:00 - Interview with Karri Bowen-Poole, founder of Smart PlayroomsBOOKS & RESEARCH PAPERSMove Your DNA by Katy BowmanSimple Steps to Foot Pain Relief by Katy Bowman Callus Formation by Kim et al (2010)Blood Flow In The Skin in relation to temperature and pressure by J Petrofsky (2012)Foot Callus and Tactile Sensitivity by Holowka et al (2019) - Daniel Lieberman group CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTVenn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Ikaria 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 DNA10Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026