Move Your DNA with Katy Bowman copertina

Move Your DNA with Katy Bowman

Move Your DNA with Katy Bowman

Di: Katy Bowman
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A proposito di questo titolo

 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!Nutritious Movement 2014 - 2025 Igiene e vita sana Medicina alternativa e complementare
Episodi
  • 2025 Recap + The Rules for a Stronger 2026

    2025 Recap + The Rules for a Stronger 2026
    Dec 31 2025

    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 2026
    20:40 The Dynamic Collective
    22:36 Movement Rule Number One: Movement works locally, not just systemically
    32:05 Movement Rule Number Two: You should be getting the 5 S's of aging
    38:46 Movement Rule Number Three: It's not the mode, it's the load
    43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age
    51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio
    56:01 Movement Rule Number Six: There will always be something else – move anyway

    LINKS & RESOURCES MENTIONED

    My Perfect Movement Plan by Katy Bowman
    I Know I Should Exercise But... by Diana Hill & Katy Bowman


    CONNECT, MOVE & LEARN

    Join Our Newsletter: Movement Colored Glasses
    Follow Katy on Substack
    Try 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.com
    Your Voice on the Podcast: Read The Credits

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    1 ora e 12 min
  • You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age

    You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age
    Dec 17 2025

    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 aging
    00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload)
    00:36:00 — Listener question: handedness across humans, animals, and even plants
    00:47:00 — 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 Stress
    Join Our Newsletter: Movement Colored Glasses
    Follow Katy on Substack
    Try 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.com
    Your Voice on the Podcast: Read The Credits

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    1 ora e 13 min
  • How Does Exercise Move Your DNA?

    How Does Exercise Move Your DNA?
    Dec 3 2025
    Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells.Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.Enhanced Show Notes and Full Transcript00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression.00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA.00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.”00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus.00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA.00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects.00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements?BOOKS & RESEARCH MENTIONEDMove Your DNA book by Katy Bowman Epigenetic profile of trained vs untrained leg Walking & blood circulation to the brainPhysical Activity, Gut Motility & ConstipationCONNECT, MOVE & LEARNMovement 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:Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Take 15% off until Dec 7th with code MOVEMy 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.Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent! 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.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
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    43 min
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