
Move Your DNA with Katy Bowman
Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles?
Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!
Latest episodes

Apr 23, 2025 • 1h 28min
Ep 179: Is The Concept of Exercise Helpful or Harmful?
Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty’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 BowmanI 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 LambMade 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.comYour Voice on the Podcast: Read The Credits

Apr 9, 2025 • 1h 25min
Ep 178: Are Humans Born To Walk?
Mark Sisson, author and founder of Primal Kitchen, dives into human evolutionary history and the importance of walking in this engaging conversation. He argues that walking should be prioritized over running for health benefits, promoting a balanced 'movement diet.' The discussion highlights the joy and cultural significance of walking, along with insights from Sisson's book, Born to Walk. Katy Bowman also chats with Karri Bowen-Poole about designing inspiring play and movement spaces at home, ensuring children thrive through creativity and active lifestyles.

Mar 26, 2025 • 1h 28min
Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body
Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty’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.comYour Voice on the Podcast: Read The Credits

Mar 12, 2025 • 1h 22min
Ep 176: Do We Really Lose Muscle As We Get Older?
Barefoot Expo May 16-17 2025This Episode's Show Notes Join Our Newsletter: Movement Colored GlassesKaty’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 MentionedDynamic 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.comYour Voice on the Podcast: Read The Credits

Feb 26, 2025 • 1h 21min
Ep 175 I Know I Should Exercise But....
Barefoot Expo May 16-17 2025View This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty’s Virtual StudioThis 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 Them and they came together with Kelly, author of the The Joy of Movement, to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius’. In our second feature Katy welcomes author and masters athlete Brad Kearns, to talk about the minimalist five-toed shoe company Peluva, one of our podcast sponsors. Brad shares the early history of the company and how you go about making a minimalist shoe. Katy and Brad discuss the niche that Peluva fills in the minimal shoe market and Brad shares his favourite customer success stories. Books & Articles MentionedI Know I Should Exercise But…44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy BowmanThe 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.comYour Voice on the Podcast: Read The Credits

Feb 12, 2025 • 1h 30min
Ep 174: Matters of the Heart
Jeannette Loram, a biologist and movement teacher, joins Dr. Ray McClanahan, a podiatrist and founder of Correct Toes, to discuss heart health and its intriguing connections to movement. They explore the unique anatomy of the heart, emphasizing the importance of muscle contraction for healthy circulation. The duo advocates for a diverse 'movement buffet' to enhance cardiovascular health, from strength training to stress-reducing activities. Dr. McClanahan also shares insights on foot alignment and its impact on overall mobility, promoting a holistic approach to wellness.

Jan 29, 2025 • 59min
Ep 173: Is Posture a Thing?
Biologist Jeannette Loram joins for an engaging discussion on the complexities of posture. They explore whether traditional views of 'good' posture actually benefit health or if they’re merely social constructs. Jeannette shares insights into the historical evolution of postural ideals and the cultural influences that shape our understanding. The conversation humorously contrasts personal and professional perspectives on alignment, while advocating for a functional approach over aesthetic ideals in navigating bodily movement.

Jan 15, 2025 • 55min
Ep 172: Is Standing the New Smoking?
Biologist and movement teacher Jeannette Loram joins to share insights on how prolonged sitting and standing can impact circulatory health. They compare modern sedentary lifestyles with the varied resting habits of the Hadza hunter-gatherers, highlighting the importance of dynamic movement. Katy explains how repetitive positions can lead to injuries while offering practical tips for maintaining cardiovascular health. They also dive into addressing hyperkyphosis, using an amusing banana analogy to illustrate spinal alignment. Tune in for enlightening versus entertaining moments!

Dec 30, 2024 • 1h 23min
Ep 171 HOW DID YOU MOVE HOW WILL YOU MOVE 2024
Barefoot Expo May 16-17 2025On this episode Katy and Jeannette continue the Move Your DNA annual tradition of reflecting on the past year and looking forward to the next. Through a series of questions Katy and Jeannette reflect on 2024, discuss movement goals for 2025, and invite you to play along. They explore moving through injury, menopause and how to keep progressing with age. They share their plans for 2025 and Katy provides novel strategies to help us all MOVE towards the goals we have for ourselves and our families.

Dec 11, 2024 • 1h 16min
Ep 170: Don’t Ignore the Head and Neck
Barefoot Expo May 16-17 2025Biomechanist 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.
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