Move Your DNA with Katy Bowman

In this episode, we break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. We use this framework to discuss exercise and bone loading at three life-stages: a growing skeleton, a mature skeleton and a vulnerable skeleton. Listen to this episode to design a movement plan for your bones.Also in this episode, Katy Bowman talks to Mike Dally, founder of Earth Runners, minimalist earthing sandals. Katy has walked more miles in Earth Runners than in any other shoe and Katy and Mike talk about her favourite features; from the non-slip foot bed to the replaceable straps and laces. Mike explains earthing technology and testing and describes their latest product that can ground any minimal shoe.Enhanced Show Notes & Full Transcript Chapters00:04:40 - This Season’s Dynamic Collective 00:06:00 - Strong, Steady, and Straight - What do we mean?  00:13:10 - Childhood - Young Bones  00:30:00 - Vulnerable Bone  (Jump to Section)00:52:00 - Mature & Stable bone - A summary (Jump to Section)00:54:50 - Listener Question brought to you by Sweet Skins Hemp 01:07:40 - Interview with Mike Dally from Earth Runners Books Mentioned:Grow Wild by Katy BowmanMove Your DNA by Katy BowmanMy Perfect Movement Plan by Katy BowmanResearch Mentioned:LIFTMOR Randomized Controlled Trial by Watson et al (2018)Aquatic Jump Training Review by Mullenax et al (2021) Connect, Move & Learn Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!Made Possible by Our Dynamic Collective of Wonderful Sponsors:Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15;  Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10 and; Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

This is the first of two episodes on bone. In this first episode biomechanist Katy Bowman and biologist Jeannette Loram place bone tissue health into a wider context; what really matters is how well the entire skeleton is working—as a system—to support our bodies and our movement. Katy and Jeannette explain how the status of the bone in different parts of your skeleton is a record of the movement you have—and have not done—in the past. They outline Wolff's law, the idea that bone adapts and changes according to the stress and load it experiences throughout a lifetime. They bring this concept to life using examples from populations with distinct movement and bone loading histories ranging from ancient human archers and farmers, through different sporting populations to astronauts. Enhanced Show Notes & Full Transcript Chapters:00:05:30 - This Season’s Dynamic Collective 00:06:30 - The Skeleton - a Bone Response Primer 00:10:00 - Ancient Bones 00:15:05 - Modern High-Tech Bones 00:21:55 - Listener Question brought to you by Smart Playrooms 00:36:30 - Bone and other sports 00:43:55 - Multidirectional Odd Impact sports and bone 00:51:45 - Your Stance is also informing your bones Books Mentioned:Move Your DNA by Katy BowmanOrbital by Samantha Harvey Rethink Your Position by Katy Bowman Research Mentioned: Neolithic Women, Manual Labour and Bone  Cycling and Bone HealthMultidirectional Sport and Running: bone strength Connect, Move & LearnJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! Made Possible by Our Dynamic Collective of Wonderful Sponsors:Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10; Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10;  Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 and Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy’s message has sometimes been reduced to exercise is ‘bad’ and natural movement is ‘better’.Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health. Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life.  Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling. Anna shares the origin story of Wildling and their expansion from children’s shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling’s most recent venture—a rain boot—filling a much needed niche in the minimal shoe market. Enhanced Show Notes & Full Transcript Chapters:00:04:20 - The Dynamic Collective 00:05:30 - Exercise Versus Natural Movement 00:09:00 - Definitions 00:24:00 - Gym Culture 00:31:00 - Exercise is bad? 00:36:25 - Sport Culture 00:46:00 - Reader Question brought to you by Correct Toes 00:55:40 - Conversation with Anna Yona of Wildling Books Mentioned:My Perfect Movement Plan by Katy 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 LambConnect, Move & LearnJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!Made Possible by Our Dynamic Collective of Wonderful Sponsors:Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms, design and products to keep you and your kids engaged and active at home; Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

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.

We discuss movement for the bendy body with guest Dr Libby Hinsley, a doctor of physical therapy specializing in the treatment of hypermobility syndromes and chronic pain. Libby shares her personal and professional journey with hypermobility explaining what hypermobility is and the associated symptoms. Libby, Katy and Jeannette discuss the paradox that bendy bodies have large ranges of motion yet tense muscles and how a sedentary lifestyle is even more of a liability for people with hypermobility syndromes. Libby and Katy outline the ABCs of a movement program for bendy bodies that often struggle with proprioception and are easily fatigued. They emphasize the importance of higher load activities performed with very mindful attention to exercise form. They caution that smaller and slower movements are key whatever the exercise modality. Also in this episode, Katy has a conversation with Sohail Shariff of Movemate, creator of segmented active standing boards designed to be used while you work. Sohail explains the personal stories behind the product and its design. Katy shares her appreciation of the boards particularly how  these boards foster dynamic movement of the foot and ankle, something missing with traditional balance boards. Sohail and Katy also discuss the board's segmented design; the multiple articulations create a flowing but stable motion which means Katy can move and focus on work at the same time. Finally they discuss the value of the board in the therapeutic space particularly for those with a need for movement that soothes the nervous system.  Enhanced Show Notes & Full Transcript Chapters:00:04:45 - Dynamic Collective 00:06:15 - Introducing Libby Hinsley 00:10:30 - Hypermobility - Definition and Explanation 00:14:40 - Symptoms 00:23:35 - Exercise and muscle use in the floppy body 00:29:30 - A Movement Diet for the bendy body 00:41:30 - Listener Question brought to you by Peluva 00:55:35 - Interview with Sohail Shariff of Movemate Books Mentioned:Yoga for Bendy People: Optimizing the Benefits of Yoga for Hypermobility by Libby Hinsley I Know I Should Exercise, But... by Diana Hill & Katy Bowman Connect, Move & LearnJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!Made Possible by Our Dynamic Collective of Wonderful Sponsors:Smart Playrooms, design and products to keep you and your kids engaged and active at home; Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Peluva Five-toe minimalist sports shoes ideal for higher impact activities; Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office and Wildling, minimal footwear for toddlers, kids and adults made from natural materials.  Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomechanist Katy Bowman and biologist Jeannette Loram discuss the clinical term sarcopenia– age-related muscle decline–and distinguish it from muscle atrophy due to disuse and sedentary lifestyles. Katy and Jeannette tease apart the different elements of muscle decline; mass, strength and function. They debate how each of these can be measured and their importance. Their discussion centers on a listener's question seeking to understand what we should be doing physically to prevent muscle loss. Also in this episode, Katy has a conversation with Tyler Benner of Venn Design, a company creating dynamic seating for homes and offices. Tyler explains how his background in physics and sport have contributed to his creativity in product design. Tyler highlights his solar and sports series of Air Chairs and explains how he has created designs that look exactly like a planet or a basketball! He also introduces his latest venture; Strong Feet Athletics, creator of the first barefoot cycling shoe.  Enhanced Show Notes & Full Transcript Chapters: 00:05:00 - The Dynamic Collective  00:08:00 - Muscle, Sarcopenia, Atrophy - Definitions 00:16:45 - Muscle Mass Overview 00:27:00 - Glycogen/Glucose, BMI, and more 00:30:35 - Dynamic Aging 00:40:50 - Listener Question Recap brought to you by Wildling 00:48:25 - Interview with Tyler Benner of Venn Design Books Mentioned:Dynamic Aging by Katy Bowman Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!Made Possible by Our Dynamic Collective of Wonderful Sponsors: Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Smart Playrooms, design and products to keep you and your kids engaged and active at home; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva Five-toe minimalist sports shoes ideal for higher impact activities, and Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Katy Bowman is joined by psychologists Dr Diana Hill and Dr Kelly McGonigal. Katy and Diana have co-written a new book I know I should Exercise But… 44 Reasons We Don’t Move and How to Get Over Them and they came together with Kelly, author of the The Joy of Movement, to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius’. In our second feature Katy welcomes author and masters athlete Brad Kearns, to talk about the minimalist five-toed shoe company Peluva, one of our podcast sponsors. Brad shares the early history of the company and how you go about making a minimalist shoe. Katy and Brad discuss the niche that Peluva fills in the minimal shoe market and Brad shares his favourite customer success stories. Enhanced Show Notes & Full Transcript Chapters:00:06:25 - Conversation with Katy, Diana, and Kelly 00:17:00 - Struggles and Motivation - grief, neurotype, perimenopause, pain and more 00:34:45 - Jeannette and Katy Summarize 00:38:00 - Listener question brought to you by Movemate00:51:30 - Interview with Brad Kearns of Peluva Books & Articles Mentioned:I Know I Should Exercise But…44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy BowmanThe Joy of Movement by Kelly McGonigal Born to Walk by Mark Sisson with Brad Kearns Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!Made Possible by Our Dynamic Collective of Wonderful Sponsors: Peluva Five-toe minimalist sports shoes ideal for higher impact activities, Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep you and your kids engaged and active at home; and Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes;Thoughts/questions email us at podcast@nutritiousmovement.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!