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Move Your DNA with Katy Bowman

Move Your DNA with Katy Bowman

Di: Katy Bowman
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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.Nutritious Movement 2014 - 2025 Igiene e vita sana Medicina alternativa e complementare
Episodi
  • Plantar Fasciitis: An Issue of Overuse, Underuse or Age?

    Plantar Fasciitis: An Issue of Overuse, Underuse or Age?
    Oct 20 2026
    Plantar fasciitis! What is it, exactly?How can a problem in such a small area of the body have such a big impact on the entire body?How can exercise fix the issue if moving hurts?What if plantar fasciitis isn't only an overuse issue, but also an issue of underuse?Biomechanist Katy Bowman and biologist Dr Jeannette Loram get into what’s happening in the various tissues of the foot (including that it's not really an issue of inflammation as much as it's an issue of plantar fascia degeneration) and what to do about it. Jim Leuty of My Happy Feet joins in later, to talk about toe-spreading socks, foot mobility and making foot care part of everyday life.Enhanced Show Notes and Full Transcript00:15 Questions about plantar fasciitis 02:44 Dynamic Collective sponsors04:52 What is the plantar fascia and what are its roles?11:12 What is plantar fasciitis exactly? symptoms and pathology15:26 Is plantar fasciitis an underuse or overuse issue?21:02 The role of the Achilles tendon and the calves 24:29 What to do about plantar fasciitis30:11 Katy talks to Jim Leuty from My Happy Feet about toe spreading socks and foot care46:30 Key exercises for helping treat and prevent plantar fasciitis Connect with My Happy Feet Find out more about the socks · My Happy Feet on InstagramBooks & Research Mentioned Move Your DNA by Katy BowmanWhole Body Barefoot by Katy BowmanSimple Steps to Foot Pain Relief by Katy BowmanShinohara, H. et al. (2025). Reconsideration of the load-bearing functions of the plantar fascia and intrinsic foot muscles in the windlass mechanism. Scientific Reports 15, https://doi.org/10.1038/s41598-025-97477-3Tseng WC. et al. (2023). Plantar Fasciitis: An Updated Review. J Med Ultrasound.31(4):268-274. doi: https://doi.org/10.4103/jmu.jmu_2_23Miller LE & Latt DL. (2015) Chronic Plantar Fasciitis is Mediated by Local Hemodynamics: Implications for Emerging Therapies. N Am J Med Sci. 7(1):1-5. PMC4325390.Related Podcasts Ep 150: How I Feel About Minimal Shoes After My Foot Injury Connect, Move & Learn with KatyWalking Well Program with Katy Bowman & Jill Miller Katy’s Virtual Studio: learn to move your feet, calves and legs well with over 250 classes. Take one week free! Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackMade Possible By Our Wonderful Sponsors:ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTVenn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sittingMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% offMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
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    55 min
  • Frozen Shoulder: What Is It Exactly, and How Can Exercises Help When Movement is Painful?

    Frozen Shoulder: What Is It Exactly, and How Can Exercises Help When Movement is Painful?
    Sep 30 2026
    Frozen shoulder (also known as adhesive capsulitis) can cause pain, stiffness and a significant loss of shoulder range of motion. In this episode, biomechanist Katy Bowman and biologist Dr Jeannette Loram explain what’s actually happening inside the shoulder capsule during frozen shoulder. They discuss the different stages of the condition — including the freezing, frozen and thawing phases — as well as its connections with inflammation, menopause and diabetes.They also explore why movement matters for shoulder health, and during recovery from frozen shoulder. To understand how movement can affect the shoulder capsule, it’s important to distinguish between movement in the shoulder and movement of the shoulder. Katy and Jeannette also look at everyday habits that may limit capsule movement and share some practical daily movements for maintaining shoulder mobility. Plus, they answer a listener's question about using hand paddles when swimming.Enhanced Show Notes and Full Transcript00:00 Why we're talking about frozen shoulder02:45 Dynamic Collective sponsors05:05 What is frozen shoulder (adhesive capsulitis)?14:28 Frozen shoulder, inflammation, menopause & other risk factors24:37 The freezing, frozen & thawing stages — and treatment29:16 Movement as prevention: moving in the shoulder vs movement of the shoulder33:00 Daily prehab & rehab movements37:22 Why, in this case, pain might be the way through40:58 Everyday shoulder habits: bags, carrying & asymmetry43:13 Should you swim with hand paddles? — listener question sponsored by ScreenFit™51:00 Your shoulder movement diet: climbing & clambering, hanging & “paint the globe”Research Mentioned Millar, N. L. et al. (2022). Frozen shoulder. Nature Reviews Disease Primers, 8, 59. https://doi.org/10.1038/s41572-022-00386-2Navarro-Ledesma, S. (2025). Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. Journal of Clinical Medicine, 14(20), 7315. https://doi.org/10.3390/jcm14207315Salamh, P. et al. (2025). An International Consensus on the Etiology, Risk Factors, Diagnosis and Management for Individuals with Frozen Shoulder: a Delphi study. Journal of Manual & Manipulative Therapy, 33(4), 309–320. https://doi.org/10.1080/10669817.2025.2470461Podcasts mentioned Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood SugarEp 208: Too Much Sitting, Spiky Cholesterol and Heart DiseaseConnect, Move & Learn with KatyFree Shoulder Class With Katy: How to Move In the Shoulder Joint 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 and floor cushions that encourage dynamic sittingFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Movemate: 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 shoe recovery—take 20% off with code MYDNAEarth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
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    56 min
  • Don’t Let Your Office Job Keep You From Moving

    Don’t Let Your Office Job Keep You From Moving
    Sep 23 2026
    You hear the Move Your DNA message: you need more movement spread throughout your day, not just more exercise. But how is that possible if you work a conventional 9–5 office job?Join biomechanist Katy Bowman and biologist Dr. Jeannette Loram as they walk through a typical day for an office worker, from 6 a.m. to 10 p.m., looking at ways to find more movement both during and beyond the workday. They share practical ideas for building movement into how you get dressed, shower, eat, commute, work, do chores, relax and spend time with family and friends — without needing to carve out more hours for exercise.At 9 a.m., Katy is joined by Sohail Shariff, co-founder of Movemate, to explore how to bring more movement into your workstation while staying productive. They discuss why simply switching from sitting to standing isn't necessarily the answer, and how varying your position is both “cyclical movement” and “cyclical rest,” allowing different parts of the body to take turns being moved and loaded. Your low back will thank you!Katy and Jeannette also discuss getting away from your workstation to move and tackle a common concern: won't taking movement breaks make me less productive? Katy suggests that stepping away can actually support productivity and shares some of her own “tells” that she's no longer doing focused work — like jumping between tasks — explaining how recognising these moments can become a cue to move and then return to the task refreshed.Whether you're tied to a desk for 8 hours or simply spend too much of your day sitting, this episode offers practical ways to find more movement throughout the whole day.Enhanced Show Notes and Full Transcript00:00:00 – Getting more movement when you have an office job00:03:43 – Dynamic Collective sponsors00:06:15 – Start with the most flexible hours of your day: moving more outside work hours00:06:58 – 6am to 9am: opportunities for movement in how you shower, eat breakfast and commute00:15:50 – 9am: dynamic workstation with Sohail Shariff of Movemate00:35:34 – 10am to 5pm: upper-body office moves, eye exercises, roaming meetings and active lunch breaks00:49:36 – 5pm to 10pm: everyday movement around food, family time and sleep01:03:17 – Listener question: how do I move more and still be productiveConnect with Movemate™Find out more about the board · Movemate on InstagramBooks mentioned I Know I Should Exercise But… by Diana Hill and Katy BowmanMy Perfect Movement Plan by Katy BowmanDiastasis Recti by Katy BowmanHow to Get More Movement in a 9–5 by Katy BowmanSlow Productivity by Cal NewportDeep Work by Cal NewportWalk When the Moon Is Full by Frances HamerstromPodcasts mentioned Ep 184: Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize MovementEp 212: Use Your Eyes and Ears to Improve the Way You MoveConnect, Move & Learn with KatyJoin 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 DNA10My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAEarth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting October Retreats 2026
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    1 ora e 14 min
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