Move Your DNA with Katy Bowman

Barefoot Expo May 16-17 2025To Hiking pole, or not to hiking pole, is the question that biomechanist Katy Bowman and biologist Jeannette Loram address in this episode.The use of poles has become a hotly debated topic among hikers and Katy and Jeannette dive in to help explore the issue. They discuss how poles are used in fitness and hiking scenarios, as well as their potential advantages and disadvantages. They specifically get into how the arms and upper body can be used during hiking and explain the mechanics of walking uphill and downhill with poles. They discuss how poles can be useful tools to support balance, decrease fatigue and prevent joint discomfort, but also explain how relying on poles all of the time can leave us missing important movement nutrients and leave some parts of us undertrained.

Barefoot Expo May 16-17 2025Biomechanist Katy Bowman and biologist Jeannette Loram discuss bunions; what they are, how they are created and what to do about them. Inspired by a recent article in National Geographic, they unpack the idea that bunions are a failure of evolution. Rather than being due to a poorly engineered toe, Katy and Jeannette show how bunions are actually created by forces of habit: restrictive footwear and certain walking patterns create forces that push and pull on our big toe and foot with every step we take. Find out how you need to look to the hip, as well as the foot, when working and walking to correct bunions.

Biomechanist Katy Bowman and Parent Coach Mary Van Geffen discuss how movement can regulate emotions in 'spicy kids'. They talk about using outdoor play, big-body movements, combative play, and controlled destruction to help kids express feelings and foster autonomy. Learn how parents can support kids' physical and emotional needs through physical closeness and modeling movement.

Jeannette Loram, a UK-based biologist and co-host, dives into the transformative ideas from Katy Bowman's upcoming book, discussing the concept of movement as nutrition. They introduce the S.L.O.T.H time budget model to help listeners enhance their daily physical activity. The conversation shifts to reframing movement from a punitive obligation to a nourished joy, encouraging a mindfulness approach tailored to individual needs. Jeannette emphasizes creating personalized movement plans that align with personal motivations, transforming how we engage with movement in our lives.

Biologist Jeannette Loram and Biomechanist Katy Bowman discuss the concept of movement 'as nutrition'. They talk about the movement macronutrients, micronutrients, and calories, emphasizing the importance of diverse movement choices. They explore the movement patterns of hunter-gatherer tribes, creating a 'movement pyramid' to guide optimal movement diet.

Barefoot Expo May 16-17 2025Clinical psychologist Dr. Diana Hill joins biomechanist Katy Bowman for an enlightening episode about the delicate balance between setting high expectations and practicing self-compassion, particularly in the realms of movement and mindfulness. Discover how recognizing the constant movements in our lives can lead to intentional responses and holistic well-being. From debunking misconceptions to exploring practical exercises, Katy and Diana offer valuable insights into embracing self-compassion in movement and daily life. 

Barefoot Expo May 16-17 2025Dr. Andrea Graves, an animal behavior expert, illuminates the profound significance of movement for animals and humans alike. Through personal anecdotes and scientific insights, Katy and Andrea delve into the essential role of providing enriching environments for animals to express their natural behaviors authentically. From discussing innovative approaches like creating "chicken jungle gyms" to exploring the ethical considerations surrounding AI integration in animal welfare, the conversation underscores the interconnectedness between movement, animal welfare, and environmental enrichment.

Barefoot Expo May 16-17 2025On this episode of the Move Your DNA podcast, Katy and her special guest Dani Alexander reflect on the past year, discuss movement goals for 2024, and emphasize the importance of choosing a guiding word. They also explore personal experiences with living in walkable communities, navigating perimenopause, and general aging. Looking ahead, they share specific goals and strategies for incorporating more movement into their life - plus they select their new movement theme words for the year.

Dani Alexander, a certified occupational therapy assistant specializing in pediatric care, joins Katy to discuss the crucial role of grip strength in our lives. They explore therapeutic interventions, like weighted pencils and Play-Doh, that can enhance hand strength. The conversation shifts to the alarming decline in grip strength among millennials, its impact on daily tasks, and its correlation with overall health. Katy and Dani emphasize the need for playful, engaging activities to strengthen grip, highlighting its importance for both children and adults.

Podcast discusses foot injuries as a natural part of life, emphasizing the need for adjustments in movement patterns. Stresses the importance of staying active as we age. Talks about psychological aspects of injury and strategies for avoiding future ones. Reflects on minimal shoes after foot injury and their impact on healing and foot strength.