Move Your DNA with Katy Bowman

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.

Barefoot Expo May 16-17 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. 

Jeannette Loram, a biologist and movement teacher known for her insights on human biomechanics, joins the conversation to explore the concept of a 'right' way to walk. They discuss the phases of walking gait, what constitutes an 'abnormal' gait, and the importance of balance and efficiency. The talk delves into how our modern lifestyles impact our walking patterns and the relationship between human and animal locomotion. Moreover, they tackle listener questions about the peculiarities of race walking and advocate for understanding individual movement as a path to better health.

Barefoot Expo May 16-17 2025In this episode, biomechanist Katy Bowman and biologist Jeannette Loram talk about menopause and movement. They discuss menopause as a natural developmental phase that humans share with only a few other highly social marine mammals. They explain the evolution of menopause in relation to the role of grandmothers within human—and whale—societies and also explore the movement diet of postmenopausal women within hunter-gatherer tribes.Katy and Jeannette discuss health concerns that arise around menopause: bone osteoporosis, muscle loss and cardiovascular issues and how movement is key to maintaining those tissues. They speak to the loud media noise around ‘heavy lifting’ and High Intensity Interval Training (HIIT) as the ways to stay strong. They explain that we absolutely require muscle strengthening and bone loading activity as well as some intense heart and lung movement. However, the way we get those movements could be, but does not have to be, in a gym. They share ideas on how to get the movement our bodies need, in ways that we enjoy and work for us as individuals.Finally, don't miss the end! Katy remembers to talk more about the benefits of  menopause, particularly in relation to remodeling of the brain.

Barefoot Expo May 16-17 2025Biomechanist Katy Bowman talks with biologist Jeannette Loram about lung movement.Katy and Jeannette debate whether the lung surfaces are actually outside the body, similar to the tubes of the gut, and discuss how lung movement is not only important for breathing but also for immunity. They discuss the anatomy of our lungs and the mechanics of lung movement and explain how our lungs, just like our hips, have a range of motion that they need to be moved through on a regular basis.They discuss humans as endurance-adapted animals and explain how our ribcage anatomy is adapted for greater lung movement compared with non-endurance animals. They also discuss postural issues such as hyperkyphosis and forward shoulders that can limit our ability to take good breaths.Finally, they touch on some unique breathing scenarios such as high-altitude and aquatic environments.

Barefoot Expo May 16-17 2025Biomechanist Katy Bowman and biologist Jeannette Loram talk all about swimming. They discuss the history of human swimming; whether humans are natural-born swimmers, evidence for swimming in the past and physiological adaptations found in swimming and diving cultures.They discuss the four classic swimming strokes as well as other ways to move in the water and explore the movement macro-and micro-nutrients found in swimming. They talk about joint and bone support and the trade-offs of exercising in buoyant water. They also offer tips for avoiding swimming-related neck and back pain.Finally, Katy and Jeannette touch on the aquatic Olympics and athletic longevity and also share their personal swimming histories and favorite ways of moving through the water.

Katy Bowman, a biomechanist, Jeannette Loram, a biologist, and Vybarr Cregan-Reid, an English professor, dive into the fascinating relationship between books and physical health. They explore how reading fosters empathy and mental workouts, discussing the evolution of storytelling across cultures. The trio debates the physical toll of writing, shares personal strategies for maintaining well-being, and reflects on the historical significance of reading. Their insights highlight the complex interplay between literature, identity, and the body.

Katy Bowman, a biomechanist specializing in movement science, teams up with biologist Jeannette Loram to tackle all things hiking. They discuss essential preparation tips, gear choices, and ways to manage fatigue or pain while on the trails. Discover why downhill hiking can strain your knees and calves, and gain insights into biomechanics that improve your hiking form. Katy also shares a weekly exercise plan to bolster your hiking experience alongside the benefits of pairing hiking with swimming for a well-rounded fitness routine.