Move Your DNA with Katy Bowman

Dynamic Aging Retreat Oct 3-5 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 

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.

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.

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!

Dynamic Aging Retreat Oct 3-5 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. 

Dynamic Aging Retreat Oct 3-5 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.

Biologist and movement teacher Jeannette Loram shares her expertise on canine movement, highlighting the importance of a dog's ancestral lifestyle. She and Katy discuss how modern dogs need physical therapy similar to humans. They explore how dogs naturally prefer a trot over a walk and the significance of 'command-free' movement like smell and play. Personal anecdotes reveal their dogs' quirky activities, showcasing how varied movement enhances both canine and human health.

Biologist and movement teacher Jeannette Loram joins to discuss the implications of prolonged sitting on health and aging. They unpack a recent article highlighting the risks versus benefits of sitting, revealing how it contributes to cellular aging and various health issues. Katy critiques the common advice to offset sitting with exercise, likening it to poor dental care habits. The conversation emphasizes the need for small movements in daily life and stresses the importance of body posture and alignment for overall well-being.

Biologist and movement teacher Jeannette Loram joins to share insights from her recent 100-mile hike across England. She discusses Katy's physical prep and the significance of choosing the right footwear for varied terrains. Tune in for tales of overcoming challenges, the mental benefits of long walks, and reflections on the connection to nature and culture. They highlight how such journeys deepen relationships and foster personal growth, making a compelling case for embracing outdoor adventures.

Dynamic Aging Retreat Oct 3-5 2025Biomechanist 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.