Move Your DNA with Katy Bowman

Katy Bowman
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  • MEDICINA ALTERNATIVA
  • CADA DOS SEMANAS

Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives? Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.

  1. 2 ABR

    Movement & Disability: Stacking Movement and Education for a Meaningful life

    Inspired by a moving letter from a parent of an adult son with autism, biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the relationship between movement, health, and quality of life for people with disabilities. They are joined by Kristina Montgomery, a special education teacher at a school for children and young adults affected by autism, and a behavior analyst working with Essential for Living, a curriculum designed for those with learning difficulties. Through her work, Kristina teaches an event-based approach to learning—one that moves away from abstract, isolated skills and instead “stacks” goals within meaningful, naturally occurring events. This approach supports not only skill development, but also health, social inclusion, and caregiver sustainability. Together, they discuss the importance of choosing activities that are meaningful to the learner both in the moment and for future independence, and the shift from instructing a task to modeling it alongside the student. Kristina also shares how powerful movement stacking has been in her work, improving both the happiness and wellbeing of the people she supports. This episode is a powerful reminder that movement truly is for every body, and that by embedding it into daily life, caregiving, parenting, and teaching can become more sustainable, and joyful for everyone involved. Enhanced Show Notes and Full Transcript 00:00 – A Letter from a Parent of an Autistic Son04:50 – Movement & Disability: Movement is for Every Body07:57 – Podcast Sponsors09:44 – Introduction to Kristina Montgomery14:00 – Essential for Living: Life Skills Curriculum15:58 – What Are Functional Life Skills?19:45 – Movement, Health, and Wellness in Special Education23:05 – What and Why is Movement Stacking?37:00 – Designing Environments to Promote Movement and Education44:12 – Event-Based Teaching Course53:46 – Listener Question: Balance Training with a Sore Knee Resources, Books and Courses  Mentioned:Kristina Montgomery Learn more about Kristina and her work in special education and behavior analysis. Event-Based Learning Course (Essential for Living) A practical course on designing special education goals using event-based learning and movement stacking. Includes 20% discount for listeners. Essential for Living: Introduction Course An overview of the Essential for Living curriculum and its core principles. Includes 20% discount for listeners. Grow Wild Book Club – Katy Bowman A free book club for therapists and parents of neurodivergent children. Connect, Move & Learn: Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors: Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1 h 10 min

  2. 25 MAR

    Amenorrhea, Energy Deficiency & the Female Athlete

    We dive into the often-overlooked topic of amenorrhea: the absence of menstruation. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack the science with a focus on Functional Hypothalamic Amenorrhea (FHA) linked to energy deficiency in athletes. They explore how intense training and and sport pressures around leanness or weight can disrupt regular hormonal signals, affecting long-term bone density, cardiovascular health, and performance. They also discuss the original concept of the Female Athlete Triad (low energy availability, menstrual dysfunction, and low bone mineral density) and its evolution into RED-S (Relative Energy Deficiency in Sport), a more holistic model encompassing many aspects of health and wellbeing. The conversation expands into evolutionary perspectives, comparing Western menstrual experiences—from menarche to menopause—with those of hunter-gatherer populations like the Hadza, and questioning what “normal” really means. Ultimately, this episode reframes intense athletics as a nuanced practice that must be supported by adequate nutrition and recovery. Enhanced Show Notes and Full Transcript 00:00 – Intro & Sponsors 02:45 – What Is Amenorrhea? 05:40 – Primary vs Secondary Amenorrhea 09:00 – Functional Hypothalamic Amenorrhea (FHA): Energy deficiency and hormonal suppression 11:10 – Female Athlete Triad → RED-S: Evolution of understanding in sports science 21:30 – The Hadza perspective: menarche to menopause 25:25 – Negative consequences of amenorrhea: Bone Health   29:15 – IUD induced amenorrhea  37:00 – Historical and modern timelines for menarche compared to the Hadza  50:45 – Closing thoughts on ancient humans  Links & Research Mentioned:Substack article that prompted this episode  Dr Jen Gunter’s article on the hormonal IUD and bone health  Foraging & Menstruation in the Hadza of Tanzania  Comparison between The Female Athlete Triad & RED-S Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    55 min

  3. 11 MAR

    Nine Minutes to a Healthier Heart: Vigorous Exercise, Menopause & Hypertension

    Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for your cardiovascular health. They break down what counts as vigorous exercise, how to gauge it “old skool” without complicated gadgets, and how much is needed based on the movement patterns of the heart-healthy Hadza. Plus, they share nine practical ways to fit short bursts of higher-intensity movement into your day, from running stairs and kitchen dance parties to treading water in a pool. The episode also explores a personal experience related to the menopause transition, including the onset of salt sensitivity, water retention, and hypertension. Katy and Jeannette discuss the link between estrogen and salt management, explaining why the loss of estrogen can make women more susceptible to salt-induced high blood pressure—and what lifestyle shifts can help protect heart health. Enhanced Show Notes and Full Transcript 00:00 — Introduction & Sponsors01:50 — Heart Health and Midlife Movement03:45 — What Counts as Vigorous Exercise?07:00 — How Much Vigorous Do We Actually Need? Insights from the Hadza 12:30 — Nine Minutes of Vigorous Movement: Practical Ideas to fit into your life25:00 — Listener Question: Vigorous Movement in the Pool36:20 — Warming Up for Vigorous Movement Snacks 41:30 — Salt Sensitivity, Menopause & Blood Pressure Links & Research Mentioned:Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter Gatherers  by Raichlen et al (2017)  Lifestyle and Patterns of Physical Activity in Hadza Foragers by Sayre et al (2023) Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality by Stamatakis et al (2022)  Postmenopausal Salt Sensitivity and Hypertension by Kim et al (2014) Estrogen negatively regulates the renal epithelial sodium channel (ENaC) by promoting Derlin-1 expression and AMPK activation by Zhang et al (2019)  Salt Sensitivity of Blood Pressure in Women by Barris et al (2023) Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors:Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1 h

  4. 11 FEB

    Feel Better Knees: Anatomy and Loads

    Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery. Enhanced Show Notes and Full Transcript 00:00 Introduction: The prevalence of knee issues and arthritis 02:00 Why movement and position matter for knee health 04:08 Sponsors: The Dynamic Collective 05:58 The knee as a “cube,” not just a hinge 10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes 14:20 Cartilage and the knee meniscus: Function and damage 18:00 Changing movement patterns for knee pain: Gait retraining 24:21 Noisy knees explained 26:22 Knee instability: Strength, proprioception, and hypermobility 33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle 46:40 Prehab and post-surgery knee care Links & Resources Mentioned:The Pelvic List  Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    54 min

  5. 29 ENE

    Move Smarter, Not Harder: Three Movement Plan Must-Haves

    Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise. This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again. Enhanced Show Notes and Full Transcript 00:12 Movement Plan Introduction00:45 Resources for Your Movement Plan01:30 Sponsor Acknowledgements02:50 The Three Movement Plan Must-Haves03:50 The First Essential: A Movement Focus You Re-Evaluate06:25 Daily “Ride-or-Die” Exercises10:30 Psychological Flexibility: Why Time Targets Often Backfire19:18 Containers for Movement: Exploring the SLOTH Model20:13 Sleep, Repetitive Positioning, and Supportive Rest23:16 Leisure Activities26:28 Incorporating Movement Into Your Occupation28:55 Transportation and Home Makeovers33:00 Listener Question: Underuse vs. Overuse of Body Parts Books Mentioned: My Perfect Movement Plan by Katy Bowman Links & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ballSide bend on the ball Ball push-ups Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    45 min

  6. 14 ENE

    Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors

    How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out.  Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months. Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve. Enhanced Show Notes and Full Transcript 00:14 Discussing Cold Weather and Its Impact  01:19 The Dynamic Collective  03:07 Practical Tips for Exercising in Cold Weather  03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips  10:45 Cardiovascular System, Cold Weather, and Snow Shoveling  21:52 Cold Water Immersion and Its Effects  29:46 Listener question: Hallux Limitus and Foot Issues  36:02 Introducing Smart Playrooms  LINKS & RESOURCES MENTIONED Katy’s 2025 Advent featuring Venn Designs Air Chairs Smart Playrooms x Move Your DNA equipment picks Smart Playrooms setting up a teen room Smart Playrooms Sport Court section CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1 h 5 min

  7. 31/12/2025

    2025 Recap + The Rules for a Stronger 2026

    As we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they’re prioritizing in 2026 (strength, power, simplicity, and efficiency).  Then we distill the past year’s episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically), the 5 S’s of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway. If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one. Enhanced Show Notes and Full Transcript 06:25 Katy and Jeannette review 2025 and look ahead to 202620:40 The Dynamic Collective22:36 Movement Rule Number One: Movement works locally, not just systemically32:05 Movement Rule Number Two: You should be getting the 5 S's of aging38:46 Movement Rule Number Three: It's not the mode, it's the load43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio56:01 Movement Rule Number Six: There will always be something else – move anyway LINKS & RESOURCES MENTIONED My Perfect Movement Plan by Katy BowmanI Know I Should Exercise But... by Diana Hill & Katy Bowman  CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1 h 14 min

  8. 17/12/2025

    You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age

    Katy offers an aging reframe: in middle age, you are not “over the hill”—you are actually at the bottom of a valley, and staying strong and healthy means choosing to go uphill on purpose. Katy and Jeannette unpack the difference between chronological age and biological aging, why modern life may be speeding up the aging process, and how movement and exercise positively influence the cellular “hallmarks of aging.” They explore why exercise needs to increase with age (even when life gets busier and energy feels lower), and how reframing discomfort can make consistency possible—so you can extend not just your lifespan, but your healthspan, too. Katy also speaks with Pack Matthews of Ikaria Design (creator of the Soul Seat) about “active sitting” and why our rest positions matter as we age. Pack shares his personal origin story—using floor-sitting and dynamic postures to counter arthritis. They also preview the upcoming Soul Seat Mini for the smaller people in your life and explore its role in dynamic classrooms. Enhanced Show Notes and Full Transcript 00:03:00 — Flipping the visual: “over the hill” → “in the valley” 00:04:00 — The Dynamic Collective 00:06:00 — Chronological age vs biological aging & lifespan vs healthspan  00:08:35 — What may be accelerating aging: obesity, diet, sedentary behavior, stress 00:12:00 — How “biological age” is measured + hallmarks of aging00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload)00:36:00 — Listener question: handedness across humans, animals, and even plants00:47:00 — Interview: Pack Matthews (Ikaria Design) on the Soul Seat + active sitting  LINKS & RESOURCES MENTIONED Handedness in Animals and Plants Ikaria Design  Soul Seat Instagram  Soul Seat Facebook  CONNECT, MOVE & LEARN Movement Advent 2025: 24 Ball Exercises to Balance Tech StressJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT. Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1 h 15 min
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Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives? Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.

Información

  • Creador
    Katy Bowman
  • Años de actividad
    2014 - 2026
  • Episodios
    203
  • Clasificación
    Apto
  • Copyright
    © Nutritious Movement 2014 - 2025
  • Mostrar sitio web
    Move Your DNA with Katy Bowman

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