Move Your DNA with Katy Bowman

Katy Bowman
  • 4.8 (11)
  • ALTERNATIVE HEALTH
  • UPDATED MONTHLY

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles? Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!

  1. 4 DAYS AGO

    Parenting a Spicy Child? How to Use Movement to Find Calm and Connection

    What does it mean to raise — or be — a “spicy one”? In this deeply honest and energizing conversation, Katy Bowman and author Mary Van Geffen unpack what it’s like to parent strong-willed, big-feeling kids (and stay sane while doing it). They discuss how movement can support self-regulation and co-regulation, helping both parent and child navigate intensity with compassion and humor. Together, they look at the role of movement before, during, and after heated moments — as well as the art of knowing when to walk away. This episode offers practical wisdom for growing your “calm muscle” and showing up as the safest person in the room. Jeannette chats with inventor, designer, and athlete Tyler Benner of Venn Design — the creative mind behind movement-friendly furniture like the Air Chair and the revolutionary barefoot cycling shoe. They explore Tyler’s “genius energy” and how movement awareness informs everything he creates, from furniture to archery tools and innovative footwear. Enhanced Show Notes and Full Transcript EPISODE HIGHLIGHTS: 0:00 – Meet Mary Van Geffen – Parenting insights for “Spicy Ones” 0:05 – What is a “Spicy One”? – Understanding strong-willed, big-feeling kids 0:07 – Regulation & Co-Regulation – How parents and kids navigate intensity together 0:10 – Contagious Emotions & Training your ‘Calm’ Muscle– Mirror neurons in action 0:14 – Quick Regulation Tools – Breathing, sensing, and self-talk 0:19 – Move to Regulate – Using movement before, during, and after heated moments 0:37 – Massage & Connection – Diffusing tension with touch 0:52 – Mary’s Resources – Books, classes, and meditations 0:53 – Meet Tyler Benner & Venn Design – Movement-friendly furniture and innovative tools 0:54 – Dynamic Furniture – Air Chairs and floor cushions that encourage motion 0:57 – Genius Energy & Archery – Aligning bones for power and precision 1:04 – Tyler’s Shot Trainer – Archery form and physics made simple 1:07 – Barefoot Cycling Shoes – The first foot-shaped cycling shoes designed for comfort and performance BOOKS & RESEARCH MENTIONED Parenting A Spicy One: A comprehensive Guide for Raising a Deep-Feeling and Wonderfully Strong-Willed Kid by Mary Van GeffenMove Your DNA by Katy Bowman "Movement Hunger" Signals by Katy Bowman CONNECT, MOVE & LEARN Join Katy's Newsletter: Movement Colored GlassesFollow Katy on Substack Try Katy's Virtual Studio Free for 7 days! About Mary Van Geffen OUR SPONSOR Venn Design makes gorgeous, movement-friendly furniture that turns your home into a space that inspires you to move. Strong Feet Athletics’ barefoot cycling shoes give your feet freedom, comfort, and power—say goodbye to cramped toes! Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1h 17m

  2. 22 OCT

    How To Solve The "I Don't Have Time To Exercise" Problem

    I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do.  Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again. Enhanced Show Notes and Full Transcript EPISODE HIGHLIGHTS: 07:40 – Wise Effort: Using your energy in alignment with your values 08:10 – Genius Energy: Recognizing your unique strengths12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort15:40 – Stalling Behavior: How to recognize and manage it20:03 – Productive Procrastination: Turning stalling energy into productive movement27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active36:10 – Relationship Map: Aligning movement goals, energy, and relationships45:38 – Movement, Community, and Celebrations: Engaging others in activity49:58 – Energy Audit for Decision Making: Four questions to guide your choices57:02 – Listener Question: Floor sleeping and neck tension BOOKS & RESEARCH MENTIONED I Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill   CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! About Dr Diana Hill MADE POSSIBLE BY OUR WONDERFUL SPONSORS: 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Smart 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officePeluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1h 11m

  3. 8 OCT

    Want to Stay Strong as You Age? Add Speed to What You Already Do

    As we age, maintaining muscle power—not just strength—is key to staying independent, quick, and injury-free. In this episode, Katy and Jeannette explain the difference between strength and power, and why adding speed or intensity to the movements you're already doing—like walking, climbing stairs, or getting up from a chair—can make all the difference. From stair climbing to pickleball to plyometrics, learn practical ways to build power and maintain independence for years to come. They share practical ways to train power with (or without) an overhaul to your routine, and Katy chats with masters athlete and Peluva co-founder Brad Kearns about maintaining explosive strength after 60. Hear how Brad shifted from endurance to high jump, why minimalist shoes can support aging feet, and how smarter movement helps you age better. Enhanced Show Notes & Full Transcript CHAPTERS 00:02:15 - Power - the definitions  00:06:10 - The Dynamic Collective  00:12:05 - Why Power is Important as You Get Older  00:21:15 - Listener Question about Plyometrics brought to you by Smart Playrooms  00:31:30 - Interview with power athlete Brad Kearns of Peluva Footwear   BOOKS & RESEARCH MENTIONED My Perfect Movement Plan by Katy BowmanWhole Body Barefoot by Katy BowmanACSM’s Health & Fitness Journal Special Edition on Power  CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR 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 DNA10Ikaria 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    58 min

  4. 26 SEPT

    Exercise Pills Explained: Hope or Hype?

    Katy Bowman and Jeannette Loram dig into the science—and the hype—around so-called “exercise pills.” They unpack what these drugs do at the molecular level, what they can—and can’t—mimic about exercise, and who might benefit—from elite athletes to people with disabilities or chronic illness.  The conversation goes beyond physiology into questions of culture, psychology, and even the future of sport—where performance-enhancing technologies are blurring the lines between natural and engineered human potential. Enhanced Show Notes & Full Transcript CHAPTERS 0:03:12 The Dynamic Collective  0:04:28 – How Do Exercise Pills Work? 0:06:50 – Exercise Pills, Skeletal Muscle targets and ‘Enhanced’ Sport Performance 0:12:30 – Who Might Benefit from Exercise Pills?0:14:08 – Why Pills Can’t Replace All The Effects of Exercise0:24:26 – Can Exercise Pills Close the Health Gap? And Why Are We Failing To Exercise Enough?0:34:26 – Beyond Blood Panels: What Pills Miss About Movement0:36:56 – Listener Question brought to you by Venn Design    RESEARCH MENTIONED Mimicking Exercise: What Matters Most and Where To Next? Hawley et al (2021)Exercise pills for cardiometabolic health cannot mimic the exercise milieu Plaza-Florido et al (2025) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    49 min

  5. 10 SEPT

    Exercise and Strong Skin: Are Calluses a Problem or Essential for Strength?

    Katy Bowman and Jeannette Loram explore skin strength, focusing on what a callus is, how calluses form on the hands and feet, and how it affects circulation. They also discuss the pros and cons of calluses, comparing them to a weight belt for your skin—reinforcing, protecting, and ultimately enabling your body to do more. They share personal stories—from rowing and kayaking to gardening—highlighting how it's often skin, not muscles, that limits activity. Katy also chats with Karri Bowen-Poole, founder of Smart Playrooms, about designing home spaces that promote hanging, build skin strength, and support kids’ physical and cognitive development. They cover equipment ideas, dynamic home design tips, and draw inspiration from Ninja Warrior athletes. Enhanced Show Notes & Full Transcript CHAPTERS  00:04:30 - The Dynamic Collective  00:08:20 - What is a Callus? And the Listener Question on calluses & circulation brought to you by Sweet Skins  00:22:30 - Updated insights about the Callus, skin strength and its relationship to whole-body movement   00:35:25 - Skin Tissue and Thoughtful Progression 00:42:00 - Interview with Karri Bowen-Poole, founder of Smart Playrooms BOOKS & RESEARCH PAPERS Move Your DNA by Katy BowmanSimple Steps to Foot Pain Relief by Katy Bowman Callus Formation by Kim et al (2010)Blood Flow In The Skin in relation to temperature and pressure by J Petrofsky (2012)Foot Callus and Tactile Sensitivity by Holowka et al (2019) - Daniel Lieberman group CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTVenn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Ikaria 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

    1h 11m

  6. 20 AUG

    Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar

    In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management. Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently. They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.Enhanced Show Notes & Full Transcript CHAPTERS  0:06:00 - Definitions  0:16:00 - The Dynamic Collective  0:17:00 - You Can’t Exercise Off Diabetes  0:20:00 - Muscle is the Key Tissue (and the Liver) 0:36:30 - Stretching & Light Activity  0:47:00 - Exercise Modality for Blood Sugar Regulation 0:54:25 - Listener Question on Lupus brought to you by Peluva  1:09:09 - Blood Sugar Spikes During Exercise BOOKS & RESEARCH PAPERS My Perfect Movement Plan by Katy BowmanI know I should Exercise, But... by Diana Hill & Katy BowmanExercise and GLUT4 by Flores-Opazo et al (2020)  Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025)  Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015)  Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025)  The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021) CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 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 Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1h 18m

  7. 6 AUG

    Can Exercise Fix Aging Eyes?

    Neuro-optometrist Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what you see and turns it into action. Together, they explore the striking parallels between physical and visual health, highlighting how prolonged screen time and visual inactivity can stiffen our eye muscles just like sedentary habits stiffen our joints. Focusing on screens all day is like clenching your fist nonstop—leading to eye strain, headaches, and long-term issues like poor eye coordination, which can affect depth perception, balance, and even increase the risk of falls. The conversation covers everything from visual tics and dry eyes to how vision is connected to musculoskeletal alignment and behavior—and even offers a glimpse into the future of eye health in our tech-heavy world. Dr. Appelbaum also shares how anyone can improve visual stamina and flexibility, and Katy and Jeannette reflect on their personal experience with his online program ScreenFit—a movement program for your eyes! Dr Appelbaum is offering our listeners $200 off ScreenFit using code MOVEYOURDNA: https://bit.ly/moveyourdnaSF Enhanced Show Notes & Full Transcript  CHAPTERS00:03:10 - Introducing Dr. Appelbaum  00:09:30 - Impacts of Screens on Vision   00:25:30 -  Unlocking Vision Potential Through Exercise - ScreenFit  00:41:00 - Listener Question on Dry Eyes brought to you by Earth Runners   00:50:40 - The Future of the Screen Time/Vision Connection BOOKS MENTIONED My Perfect Movement Plan by Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    1h 2m

  8. 23 JULY

    What to Do When Rucking Or Carrying Heavy Loads Hurts

    Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking.  Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result.  Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you! Enhanced Show Notes & Full Transcript CHAPTERS   00:06:00 - The Dynamic Collective  00:07:00 -  Are Humans Born to Carry?  00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General   00:26:00 - What's Holding You Up? Mindfulness in Rucking   00:38:45 -  Listener Question about broken bones, brought to you by Ikaria Design   00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question?  BOOKS, ARTICLES AND RESEARCH MENTIONED My Perfect Movement Plan by Katy Bowman Pain-Free Baby Holding by Katy Bowman Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006Bone Density and Intramedullary Rods by Kroger et al 2002 CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Smart 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 Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits

    58 min
See All (193)

Ratings & Reviews

4.8
out of 5
11 Ratings

About

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles? Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!

Information

  • Creator
    Katy Bowman
  • Years Active
    2014 - 2025
  • Episodes
    193
  • Rating
    Clean
  • Copyright
    © Nutritious Movement 2014 - 2025
  • Show Website
    Move Your DNA with Katy Bowman

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