Move Your DNA with Katy Bowman (Katy Bowman)
Explorez tous les épisodes de Move Your DNA with Katy Bowman
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| 12 Feb 2025 | Ep 174: Matters of the Heart | 01:29:45 | |
View This Episode's Show Notes Biomechanist Katy Bowman and biologist Jeannette Loram discuss Matters of the Heart. They cover the anatomy, tissues and function of the cardiovascular system, highlighting key concepts of heart health that are underappreciated. They discuss the importance of the flexibility of red blood cells, arterial walls and the heart muscle itself. They also explain the vital role of skeletal muscle contraction in healthy circulation. Muscle contraction during exercise not only assists the return of blood to the heart from the extremities, it is also the signal for blood vessels near working muscles to dilate or widen ‘pulling’ blood from arteries into the tissues. Katy and Jeannette talk about a movement diet to support the cardiovascular system. They emphasize the importance of higher intensity activity for taking the heart and arteries through their full ranges of motion. Their discussion also offers up a much larger buffet of exercise options than you might have previously considered. Strength training, big body work and stress-reducing movement all have complementary benefits for the cardiovascular system. Also in this episode Katy interviews podiatrist Dr Ray McClanahan, founder of Correct Toes and one of our podcast sponsors. Correct Toes are a toe orthotic designed to return toes to their natural alignment as the widest part of the foot. Ray explains the functional benefits of aligned toes, including improved balance, circulation and strength. Katy and Ray chat about how and why Correct Toes came about and they also discuss the future, with an introduction to some of Correct Toes latest products. Books & Articles Mentioned
Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Peluva Five-toe minimalist sports shoes ideal for higher impact activities, Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep your kids engaged and active at home; Wildling, minimal footwear for toddlers, kids and adults made from natural materials and Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office.
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| 28 Dec 2022 | Ep 141: How Did You Move in 2022? | 00:56:39 | |
2022 is nearly over and we will soon be moving on to 2023! This means it is time for Katy to do her "annual" end-of-the-year health recap with special guest co-host Dani Hemmat. The two of them reflect together on what they did to MOVE toward a better version of themselves in 2022. And then, they look forward at their goals and plans for 2023. And don't be fooled, they go way deeper than which trail they want to hike. | |||
| 26 Feb 2025 | Ep 175 I Know I Should Exercise But.... | 01:21:17 | |
View This Episode's Show Notes This is a special episode with two features and several guests! In the first feature, biomechanist Katy Bowman is joined by psychologists Dr Diana Hill and Dr Kelly McGonigal. Katy and Diana have co-written a new book I know I should Exercise But… 44 Reasons We Don’t Move and How to Get Over Them and they came together with Kelly, author of the The Joy of Movement, to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius’. In our second feature Katy welcomes author and masters athlete Brad Kearns, to talk about the minimalist five-toed shoe company Peluva, one of our podcast sponsors. Brad shares the early history of the company and how you go about making a minimalist shoe. Katy and Brad discuss the niche that Peluva fills in the minimal shoe market and Brad shares his favourite customer success stories.
I Know I Should Exercise But…44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman The Joy of Movement by Kelly McGonigal Born to Walk by Mark Sisson with Brad Kearns
Peluva Five-toe minimalist sports shoes ideal for higher impact activities, Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep you and your kids engaged and active at home; and Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes;
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| 26 Jul 2023 | Ep 149: Headphone Dents: What it Takes to Reshape a Skull | 01:12:38 | |
In this episode, Katy is talking about technology. Specifically where technology meets your head. No, not how technology affects mental health or how you think, but how it could be affecting the actual structure of your skull. Katy and her guests get into headphone dents, tech neck, and bone horns. Episode Overview: | |||
| 07 Nov 2017 | Ep 90: Between the Lines 10 - Movements matter...even the ones in public bathrooms | 00:50:59 | |
Welcome to the Katy Says podcast… This is the tenth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books. | |||
| 19 Jun 2018 | Ep 104: Death Moves | 01:12:51 | |
Katy Bowman and guests talk about the ways in which movement can be an intrinsic part of grieving, and how we could look at our experience of grief as grief in a sedentary culture. Don Morris talks about the movements involved in deathcare, body preparation, home funerals and burial, and Breanna Trygg of Wild Grief talks about how natural movement, and especially moving in nature, helps teens process bereavement. Plus, Katy answers listener questions on walking well after a shattered patella, and alignment during pregnancy.
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| 05 Jun 2024 | Ep 157: Movement as Regulation: Spicy Kids | 00:52:16 | |
Biomechanist Katy Bowman and Parent Coach Mary Van Geffen talk about “Movement As Regulation” for spicy kids. Independent, non-conformist, neurodivergent and sensitive kids can be particularly thrown off kilter by social and movement restrictions. Mary and Katy discuss the need for these kids to express their feelings in a physical way. They unpack different types of movement, focussing particularly on outdoor play, big-body movement, combative play and controlled destruction, all of which can defuse the intensity of feeling and foster a sense of autonomy. Learn how as a parent, the number one tool in your toolbox is your body; why physical closeness, modelling movement and moving with your kids can support their physical and emotional needs. They give numerous fun examples of games and strategies you can try with the spicy ones® in your life. | |||
| 19 May 2015 | Ep 22 - Household Movement Hacks | 00:42:49 | |
Getting more natural movement can be challenging in our comfortable, modern-convenience society. Katy shares ideas for movement hacks—using your daily tasks and household furnishings—that will get you thinking about your living environment and everyday chores in a whole-body way. | |||
| 18 Oct 2016 | Ep 63 - Movement Matters #2: Personal Mission Statement | 00:58:49 | |
The second part of a 3-episode companion series is intended as a sort of study guide for Katy’s upcoming book, Movement Matters, in which Katy discusses using a personal mission statement as a new alignment tool. | |||
| 25 May 2016 | Ep 54 - Sedentary Culture in the News | 00:49:53 | |
Language—and words—matter. Recent headlines in the news can lead to a murky grasp of how health and wellness are really attained, and what we’re really discussing, for that matter. We’ll talk about recent news that will hopefully prompt a deeper examination of our sedentary culture and how it is shaped by both the biggest and smallest of things. | |||
| 30 Dec 2024 | Ep 171 HOW DID YOU MOVE HOW WILL YOU MOVE 2024 | 01:23:09 | |
On this episode Katy and Jeannette continue the Move Your DNA annual tradition of reflecting on the past year and looking forward to the next. Through a series of questions Katy and Jeannette reflect on 2024, discuss movement goals for 2025, and invite you to play along. They explore moving through injury, menopause and how to keep progressing with age. They share their plans for 2025 and Katy provides novel strategies to help us all MOVE towards the goals we have for ourselves and our families. | |||
| 17 May 2016 | Ep 53 - Movement Mailbag #4 | 00:13:08 | |
In this episode: walking with neuropathy pain, breathing while hanging, and tricky technical advice. | |||
| 03 Jul 2024 | Ep 159: To Hiking Pole or Not to Hiking Pole | 00:47:26 | |
To 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. | |||
| 29 Mar 2016 | Ep 48 - Dem Bones | 00:54:25 | |
What is osteoporosis? What about bone mineral density? In this episode, Katy helps us dig deeper into bone health. You’ll learn more about bone shapes, how bones are built and why your bone robusticity depends on a lot more than eating chocolate-calcium-chew-candies. | |||
| 17 Nov 2014 | Ep 11 - Diastasis Recti | 00:41:10 | |
Gaps are great, when they are SUPPOSED to be there. When they're not, you can spend all day and LOTS of moolah trying to "fix" your abs to no avail. This episode is for anyone with DR or abdominals that just won't respond to conventional exercises. Free admission for anyone who can roller skate or sing a Prince song over and over again. | |||
| 05 Jan 2016 | Ep 39 - Stack Your Life for More Natural Movement | 00:46:39 | |
We are all given the same 24 hours but it always seems like it takes a trade-off to fit certain things in to that day. If you want to work out, does it mean you’ve got to drop your kids at the gym’s childcare? Or, you can spend time with your kids, playing Candyland for 2 hours, but will you then have time to fix a whole food meal? Learn how to stack all the things that matter to you so that you can move more and stress less. | |||
| 18 Dec 2018 | Ep 117: How Did You Move in 2018? | 01:07:35 | |
In her annual end-of-year “how did we move” podcast Katy Bowman hosts myriad guests to share their stories as a way to celebrates more than three million downloads of Move Your DNA. We’re talking health goals at this party—what were they in 2018, how well did you meet your goals, what did you learn, and what do you want to take forward into 2019. Special guests at this party include some Move Your DNA listeners, along with Dani Hemmat and Stephanie Domet. Plus, Katy has a little more information for you on the next phase for the Move Your DNA podcast. | |||
| 20 Nov 2024 | Ep 168: Is Sitting Aging You Faster? | 01:03:38 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about a recent New York Times article “ Why Sitting All Day May Shorten Your Life”. Katy was a source for this article and she talks with Jeannette about the journalistic process, and why the short-form might be letting us down. Katy and Jeannette talk about the benefits of sitting as well as the risks associated with uninterrupted hours in a chair. They discuss sitting as a two-part issue; first the inactivity and second the fixed body geometry. Katy and Jeannette discuss recent research showing that long hours of sitting are associated with a more rapid rate of cellular aging and how many experiences we put down to aging: muscle and bone loss, low energy levels and low back pain are really influenced by how much we sit. Katy and Jeannette critique the recommendation to offset hours in a chair by increasing exercise time, noting that this is not really how biology works. Katy suggests that this approach is a bit like flossing your teeth diligently while not brushing them. SPONSORS: THE DYNAMIC COLLECTIVE This episode of The Move Your DNA podcast is brought to you by The Dynamic Collective, a group of six companies that create products and services helping you to move more. The Dynamic Collective is: - Movemate: Dynamic active standing board - Smart Playrooms: design and products for active living indoors - Correct Toes: anatomic silicone toe spacers - WIldling: minimal footwear made with natural and sustainable materials - Venn Design: Functional furniture for a balanced life - sit still less and move more | |||
| 16 May 2017 | Ep 76: The Sleep Show | 00:54:51 | |
Sleep: we do it for a third of our lifetimes but it is still a mystery to many. In this special edition of our Movement Mailbag, Katy answers the questions that have been keeping you up at night as you search for some serious shut-eye. | |||
| 04 Jul 2017 | Ep 81: Between the Lines - Alignment Matters, and so does Movement | 00:55:56 | |
Alignment Matters and Movement Matters, in which Katy Bowman tells Stephanie Domet why most of her readers lean either Alignment Matters or Movement Matters, what Nietzsche has to do with it, and leaves us with a move to chew on.
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| 01 Aug 2017 | Ep 83: Under Pressure | 00:48:52 | |
Calluses. Most of us have them, but do you really know why they are? Katy makes this mailbag a one-question-only show by peeling some research down to the layers that answer the question, giving us some valuable insight that is more than just skin deep. Turns out, we’ve all got skin in this game. Links for this show:
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| 01 Dec 2015 | Ep 36 - Nutritious Movement | 00:46:06 | |
We’ve dipped our toes in the water before, but now let’s dive in and define “Junk Food Movement” in the way that we use it when defining Nutritious Movement. This episode is a satisfying culmination of our previous discussions on Junk Food Movement—and will leave you with the tools and understanding to be a more critical thinker when it comes to your movement diet. | |||
| 21 Feb 2017 | Ep 72: Breastfeeding Ecology, Part 1 | 00:53:20 | |
Breastfeeding is often portrayed using images of serenity—a mother and baby, often reclining or relaxing inside the house, mother gazing lovingly at her baby. If we take a step back, we could look at breastfeeding from an ecological standpoint. Breastfeeding isn’t one single behavior, but a category of behaviors that is happening in the context of all your habits and your environment. | |||
| 24 Sep 2014 | Ep 7 - Don't Just Sit There! Exploring Dynamic Workstations | 00:33:23 | |
Katy discusses her upcoming e-book/multimedia project entitled "Don't Just Sit There" with Mark Sisson, creator of Mark's Daily Apple and author of "The Primal Blueprint". Learn more about a dynamic workstation and what you can expect from her upcoming e-book! | |||
| 07 Jul 2015 | Ep 25 - Headlines that Move | 00:44:53 | |
The news lately has been filled with exciting body nerd news: After 56 years perched in high heels, Barbie can now wear flats. That’s big news, right? And two days later, NPR featured a story on lost postures and a theory as to why indigenous people don’t suffer from back pain like First-world folks. Headlines ARE grabby, but it’s always wise to dig a little deeper. Tackling a deeper understanding of how our bodies really work is an important step, and this episode features a hearty discussion of headlines that deserve deeper exploration. | |||
| 15 Sep 2015 | Ep 30 - Back-to-School Biomechanics | 00:54:22 | |
Back-to-school time is here! A kid needs a decent breakfast to start the school day, but what about movement nutrients? School can bring movement-hindering shoes and desks, long, sedentary days and repetitive loads to a developing body. Whatever your method of schooling, Katy offers some tips to help both you and your wee charges get more of what their body needs. And, if you’re all grown up and done with school and don’t have kids, this episode probably still applies. | |||
| 13 Apr 2015 | Ep 19 – I’m All About the BASE, Part 1 | 00:36:59 | |
Feet—where would you be with them? You’d be footless (which is not as cool as footloose). However, most of us treat our feet as if they were not one of the most important players in our whole-body system. Listen to Katy as she serves up a super slab of foot goodness while answering YOUR foot questions. | |||
| 08 Jun 2022 | Ep 133: How to Get Your People to Move More | 00:42:42 | |
Diana Hill, Ph.D. is a modern psychologist, mother, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your Life in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and offers regular meditations on Insight Timer Meditation. | |||
| 15 Jan 2025 | Ep 172: Is Standing the New Smoking? | 00:55:20 | |
Biomechanist Katy Bowman and biologist Jeannette Loram, discusses a recent study on sitting time, standing time and circulatory risk. They cut through the media hype and explain what the study shows and why any prolonged static position might have health consequences. Katy and Jeannette contrast our cultural norm of being in the same position for many hours a day with the diverse resting positions of the Hadza, a hunter-gatherer group with low cardiovascular risk but also a large amount of rest time. Katy explains how repetitive positioning generates higher pressure in specific locations in our circulatory system setting us up for injury, whereas varied positioning and light movement keeps the cardiovascular system supple and the pressure distributed throughout our system. Jeannette and Katy touch on other issues to do with repetitive positioning including mobility and discomfort and offer practical suggestions for supporting your mobility and cardiovascular health while stationary. Finally don’t miss Katy answering a listener's question on hyperkyphosis via bananas and semi-permanent hair dye! | |||
| 18 Jan 2023 | Ep 142: Why Do You Want To Move More? | 00:23:22 | |
At the very beginning of this year, Katy wrote an article: Focus Your Movement Resolution. She did that because she thinks a lot of people gravitate toward resolutions at the beginning of the Gregorian calendar year. So, let Katy share with you how to make those resolutions more focused - and therefore more helpful and effective. | |||
| 29 Jan 2025 | Ep 173: Is Posture a Thing? | 00:58:39 | |
View This Episode’s Show Notes Join Our Newsletter: Movement Colored Glasses
Katy and Jeannette discuss whether posture is really a thing; is ‘good’ posture important or does your body work just fine regardless of how you hold it? Have we simply inherited postural ideals that are remnants of cultural, social and political baggage? Katy and Jeannette tease this out by discussing definitions of posture, the history of postural ideals and the difficulty in relating pain to posture. They turn to extreme examples of posture and Katy’s work in alignment to offer a more nuanced perspective on posture and physical experience in terms of load to tissues over time. Books & Articles Mentioned The Rise and Fall of American Posture by David Yosifon & Peter N. Stearns
Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep your kids engaged and active at home; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; and Peluva Five-toe minimalist sports shoes ideal for higher impact activities.
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| 10 Oct 2017 | Ep 88: Between the Lines 8 - Calf Stretch | 00:24:56 | |
Welcome to the Katy Says podcast… This is the eighth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books. | |||
| 22 May 2018 | Ep 102: Being on the land | 01:11:48 | |
Katy Bowman and Philip Brass, who is a member of the Peepeekisis First Nation in the Treaty Four Territory of Canada, discuss Indigenous food sovereignty, and how moving for food can be the spine of culture. Plus, Katy answers listener questions on swimming as movement, and feet and shoe size. | |||
| 27 Nov 2024 | Ep 169: A Dog's Best Movement Diet | 00:57:32 | |
Biomechanist Katy Bowman talks to biologist Jeannette Loram about dog movement. This discussion stemmed from witnessing a balance ball therapy session for dogs. Just like modern humans, modern dogs now require physical therapy. In this episode, Katy and Jeannette discuss how to use Katy’s ‘movement nutrition’ framework and apply it to your furry friends. Katy and Jeannette discuss the evolution of dogs and the difference in movement experience between free-ranging ancestral dogs compared with today’s urban canines. They discuss how human-chosen pacing is not necessarily the most comfortable for dogs since their most efficient gait pattern is a trot, not a walk. They discuss the importance of meaningful movement for a dog, emphasizing the importance of smell and play as ‘command-free’ movement. They also talk about the importance of mentoring movement for dogs, especially safety skills such as swimming. Finally, they talk about their own dogs and their favourite —and often quirky—activities from climbing trees to log dragging and how dogs and humans can enhance each other’s movement diets. | |||
| 09 Oct 2018 | Ep 112: Healthy Hips in Action with Jill Miller | 00:59:25 | |
Katy Bowman and Jill Miller (The Roll Model®, Yoga Tune Up®) talk about hips and how to keep them healthy. Katy and Jill share tons of tips and moves for those with hip pain, and for those who want to keep their hips—and all their joints—strong and mobile. Some advice for pre- and post-operative hip replacement patients as well. Plus, Katy talks with Tyler Benner at Venn Design about his company’s products and philosophy, and how changing his body led to changing his mind, as well. | |||
| 27 Jun 2014 | Ep 1 - Let's Talk Alignment! | 00:35:12 | |
The first episode of noted biomechanist Katy Bowman's podcast, Katy Says, wherein Katy discusses her working definition of alignment. A perfect first podcast to introduce listeners to Katy's work in the field of human movement and wellness. | |||
| 30 May 2017 | Ep 77: Breastfeeding Ecology, Part 2 | 00:45:57 | |
We’re going to take another step back, and look at breastfeeding from an ecological standpoint. Breastfeeding isn’t one single behavior, but a category of behaviors that is happening in the context of all your habits and your environment. Katy answers more of your questions in part two of our Breastfeeding Ecology show. | |||
| 12 Apr 2016 | Ep 50 - Movement, Period. | 00:45:25 | |
This episode of Katy Says isn’t just for females! If you’re a real anatomy geek or student of human movement, this show is for you. Because if periods didn’t exist, neither would you! Learn about the movement of menstruation and the whole-body movements that affect it. | |||
| 26 Aug 2014 | Ep 5 - The Delicious Butt (Function) Show | 00:32:49 | |
Katy manages to fit the phrases "A Clockwork Orange", "stiltwalking", "old timey" and "delicious butt function" all in one episode! Learning why a functional gluteus matters has never been this fun! And even though it sounds like I'm holding Katy captive inside a large tin can, she was really safe and sound when this was recorded. It just sounds like she's in an empty grain silo. Which, according to her father, should NEVER be played in. | |||
| 09 Jun 2015 | Ep 23 - Nature School | 00:49:11 | |
A School Without Walls Most kids in America spend 7 hours a day sitting in a chair inside a building for their education. Other options exist for educating children—one of them is Nature School. In this episode, Katy will describe the nature school in her community, and we’ll share what some other schools in the US and around the world are doing to help decrease our “nature deficit disorder”. We’ll also offer resources and ideas to help you and your kids enjoy the benefits of learning outside. | |||
| 27 Mar 2024 | Ep 154: Self-Compassion as Movement Motivation with Dr. Diana Hill | 00:47:37 | |
Clinical 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. | |||
| 05 May 2015 | Ep 21 - Is Exercise Junk Food? | 00:50:59 | |
It’s a hot headline lately—Exercise Less, Move More. But what does that mean? Is exercise really bad for you? Or is it possibly just the Junk Food of Whole Body Natural Movement? In this episode, Katy discusses the distinction between exercise and movement. She’ll clarify “exercise-as-junk-food” and explain the nuances of a healthy movement diet. | |||
| 15 Jan 2015 | Ep 13 - 100 Questions in 30 Minutes | 00:33:01 | |
Have you ever wondered what it be like if you could corner Katy Bowman at a party and ask her everything you've ever wanted to know? Here's as close as you'll probably get: Katy answers 95 of your questions and 5 of mine (hey, I had to get a few in there!) in the amazingly short time frame of 30 minutes. Appease your curiosity and listen in! | |||
| 15 Mar 2016 | Ep 47 - Food Forces | 00:49:35 | |
Sure, you guzzle lots of kale smoothies and there are no GMOs in your salad. But have you thought about the mechanical nutrition in your diet? In this episode, Katy cooks up a nice batch of food for thought that explains how the food forces in your life affect your whole body ecology. | |||
| 25 Sep 2024 | Ep 165: Is There Really a 'Right' Way to Walk? | 01:15:47 | |
Biomechanist Katy Bowman and biologist Jeannette Loram discuss gait and question whether there is a ‘right’ way to walk. They explain the mechanics of walking gait, outlining the phases and shapes that each leg and foot should move through during the gait cycle. They propose that an ‘abnormal’ gait would be one that is missing one of these phases or shapes. They also suggest a framework for assessing walking based on efficiency, symmetry and balance. They talk about gait deficits such as shuffling and waddling and what is missing in those gait patterns while acknowledging that we are all individuals and not all gait variation is abnormal or needs to be corrected. Katy suggests we can only get to the heart of this question by considering human movement ecology; particularly the volume we walk, the shoes we walk in and, for most modern humans, the lack of a requirement to walk long distances efficiently. They discuss this in relation to human hunter-gatherers as well as other animals. Finally, they answer a couple of listener questions on the rather unusual gait seen in racewalking. | |||
| 21 Nov 2017 | Ep 91: Between the Lines 11 - You do know squat! | 00:20:46 | |
In which Katy Bowman tells Stephanie Domet that honestly, she’s not surprised she had a felt advent calendar instead of one with chocolates. KB’s instagram: https://www.instagram.com/nutritiousmovement/
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| 10 Jan 2017 | Ep 69: Natural Movement and Variability | 00:43:36 | |
We are aiming for variety in our movement, in both frequency and kind. But what about the variability of location? Seasonal variability? Movement changes over the course of a day, a month, and a lifetime, and it changes based on individual capacity. | |||
| 17 Aug 2022 | Ep 138: Back-to-School Movement | 00:48:26 | |
Kids are dynamic learning machines, but they have been placed in an ever-increasing sedentary educational environment. In this episode, Katy shares the small adjustments--to clothing, backpacks, and before and after school time---you can make that will help your kids get the movement they need. | |||
| 21 Feb 2015 | Ep 15 - The Balls Show! | 00:30:18 | |
It’s the BALLS Show! Katy and Dani are hanging around, talking about the importance of male dangly bits and why whole body movement matters to the overall health of your man jigglies. Whether you’ve got your own pair or you are simply curious about how tighty whities and modern habits affect testicular health, this show is for you! Be fore(skin)warned, however: while this episode is not explicit, it does get a little hairy(!) what with Katy’s robust use of the word “balls” and the occasional penis pun.
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| 19 Apr 2016 | Ep 51- Babies and Movement, Part 1 | 00:49:15 | |
In Part 1 of the Baby Show, Katy discusses baby biomechanics! Did you know that load and frequency affect the stages of development—like how babies from more primitive hunter/gather-type populations develop differently than our modern-lifestyle babies? We‘ll also talk about babywearing and baby carrying, and how this affects both the parent AND the baby. | |||
| 01 Nov 2016 | Ep 64 - Movement Ecology: Live Audience Podcast Recording | 01:00:59 | |
Originally recorded in March 2016, this is a live audience podcast recorded at the Nutritious Movement Center in Sequim, Washington. It is a companion podcast to the book “Movement Matters” by Katy Bowman. | |||
| 08 Sep 2015 | Ep 29 - The Skin Show | 00:44:10 | |
Katy’s Got Skin in the Game You squat, you hang, you climb, and you threw your couch to the curb—all for the sake of more natural movement. But are your arrector pili getting their movement nutrients? Wait, what ARE your arrector pili? Katy scratches the surface of that oft-neglected but serious player in your whole body health—your skin! Of course, this vast subject needs more than one episode, but this is a good start on a fascinating topic. | |||
| 11 Oct 2023 | Ep 150: How I Feel About Minimal Shoes After My Foot Injury | 00:46:53 | |
Biomechanist, Katy Bowman and her husband Michael discuss foot injuries as a natural part of life. Sharing their own experiences, they emphasize the need for adjustments in movement patterns and highlight the importance of staying active as we age. They also address the psychological aspects of injury and provide strategies for avoiding future injuries. Overall, the message is to embrace change, prioritize healing, and always listen to your body. Episode Overview: | |||
| 27 Mar 2018 | Ep 98: Walking the talk | 00:50:28 | |
Katy Bowman and Ben Pobjoy on how moving your body can also move your community.
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| 29 Jul 2014 | Ep 3 - Casts | 00:34:18 | |
In episode #3 of Katy Says, Katy Bowman discusses casting--how we cast ourselves with shoes, clothing, chairs, environment and culture. | |||
| 23 Apr 2025 | Ep 179: Is The Concept of Exercise Helpful or Harmful? | 01:27:30 | |
This Episode's Show Notes Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy’s message has sometimes been reduced to exercise is ‘bad’ and natural movement is ‘better’. Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health. Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life. Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling. Anna shares the origin story of Wildling and their expansion from children’s shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling’s most recent venture—a rain boot—filling a much needed niche in the minimal shoe market. Books Mentioned: My Perfect Movement Plan by Katy Bowman Made Possible by Our Dynamic Collective of Wonderful Sponsors: Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms, design and products to keep you and your kids engaged and active at home;
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| 06 Jul 2022 | Ep 135: Sleep MOVEZzzzz | 00:58:28 | |
Katy and a special guest (her husband) outline some furniture-free lifestyle steps to transitioning your body to less supportive sleep surfaces and also how to get more sleeping movements without going mattress-free or pillow-free. | |||
| 30 Aug 2016 | Ep 59 - MEGA Movement Mailbag | 00:48:11 | |
Housecleaning time, so Katy answers your letters in an extra-long, MEGA Movement Mailbag. | |||
| 17 Nov 2015 | Ep 35 - Diastasis Recti—The Book! | 00:52:54 | |
Katy Bowman’s 6th book is out—and looks like it might be the biggest yet. Why? Because so many people deal with diastasis recti but have little success with traditional methods. Katy talks about why her book: Diastasis Recti-The Whole-Body Solution To Abdominal Weakness And Separation is going to make a difference. | |||
| 20 Jun 2017 | Ep 79: Between the Lines, Part One | 00:34:52 | |
Stephanie Domet asks Katy Bowman why she writes books, why she writes so MANY books, and why she wants to spend some podcast time talking about them. Plus, a special lightning round word association quiz!
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| 05 Jan 2024 | Ep 152: How Did You Move? How Will You Move? | 01:02:28 | |
On 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. | |||
| 27 Apr 2022 | Ep 130: It's Both What You Walk IN And What You Walk ON | 00:21:16 | |
In this episode, Katy shares an old blog post from her first long trail walk in minimalist shoes (back in 2008) as an example of how we need to pay attention to what we wear on our feet as well as what we are putting those feet on while we walk. Katy says that having a blog is sort of like having a diary. But, since she doesn’t have a journal or a diary, what she writes, you get to see, and in this case, revisit in podcast audio form. Enjoy! | |||
| 16 Mar 2022 | Ep 127: Thoughts on Walking While Walking with Friends | 00:38:06 | |
Katy loves walking in groups. Both small and large groups, because she gets to know people. There are very few interruptions during a long walk and fewer transitions. You’re on a walk, all day, and there’s time for everyone to get their stories out and to share some of their personal point of view. In this episode, Katy is sharing a bit of what some of her walking partners had to say about the importance of walking or moving outside has for them, personally. So, join in, if you can, on the move in some way, as you have a listen to what some of Katy's friends had to say. Find previous descriptions about Katy birthday walks at NutritiousMovement.com | |||
| 23 Jun 2015 | Ep 24 - Community | 00:36:55 | |
This episode of Katy Says focuses on building and leveraging your community—both in town and online—to help achieve goals of healthier, happier living. Whether sharing chores or meals, trading time or goods, or creating community efforts that benefit everyone, all you have to do is ask, and the rest just follows. | |||
| 09 Feb 2016 | Ep 43 - Katy Says Movement Mailbag | 00:25:23 | |
In this episode: Squatting, Transitioning to Furniture-Free, & Inspiring Older Kids to Move Outside | |||
| 23 Mar 2015 | Ep 17 - Katy Bowman’s MovNat Vacation | 00:50:34 | |
Ever wondered how Katy Bowman—hard-working biomechanist, writer, teacher and problem-solver—takes a break? Here’s a hint: it contains some seriously rugged natural movement, no screens and Erwan LeCorre. Sounds like fun to us! Join us as Katy shares her take on what makes for a good retreat and why scratchy, rough knees are worth your consideration. | |||
| 29 Sep 2015 | Ep 31 - Wassup, Katy? | 00:51:21 | |
One of the awesome things about Katy Bowman is how much useful content she produces for our human bodies—and this past summer she was crazy busy writing and releasing books for her Whole Body series, filming DVDs and finishing up the new Nutritious Movement Center Northwest. Following her on Facebook and Instagram is fun, but it’s nice to hear from Katy about all the projects she’s been working on. | |||
| 25 Jun 2019 | Ep 118: Social Media is Shaping Your Relationships | 01:05:41 | |
In this special edition of the Move Your DNA podcast, Katy Bowman writes a Dear John letter to social media—and revisits her past social media breaks, with lots of advice for your own time-out, if you’re planning one. | |||
| 29 Dec 2015 | Ep 38 - How Did You Move in 2015? | 00:48:21 | |
Resolutions are only about what you hope to accomplish, but a health recap lets you look both forward and back in order to more clearly define your goals for the coming year and to give yourself some kudos about all that you did in the past year. Join Katy and Dani as we do our own 2015 Health Recap and invite you to join in with your own. | |||
| 26 Oct 2020 | Ep 124: Your Questions About Walking | 00:31:18 | |
We received so many questions during “Gait Week” on our social media channels, Katy decided to answer a bunch of them in one show. This program covers a lot—heel strike and hip strength, footwear to anatomy. A great listen for laypersons and professionals alike! Find episode transcript and links under PODCAST TRANSCRIPTS at NutritiousMovement.com. | |||
| 27 Jun 2017 | Ep 80: Social Media is Shaping Your Body | 00:19:42 | |
Today is a bonus episode as Katy prepares to take a social media break. She will be talking to you about why and how to transition away from social media, even if you are, like her, someone whose business seems to depend on it. | |||
| 19 Jun 2024 | Ep 158: Are Bunions Born or Made? | 00:51:37 | |
Biomechanist 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. | |||
| 18 Nov 2022 | Ep 140: CELEBRATE! 11 Steps to Cozy, Joyful & Dynamic Holidays | 00:50:51 | |
For the next few months, many of us will be gathering with friends and family, sitting cozied up around a fireplace or a TV. And while there is nothing wrong with getting cozy, we already spend a whole lotta time sitting around pretty much the rest of the entire year. So, in this episode, Katy shares tips from an article she wrote all about the ways we can create dynamic celebrations. Put on your headphones and walk with Katy while she shares eleven ways you can layer movement back into your holidays. | |||
| 05 Apr 2023 | Ep 145: Breath is a Whole-Body Activity (with Jill Miller) | 00:58:44 | |
It will surprise nobody that Katy spends a lot of time considering the mechanics of breathing movement—the way the levers and pulleys work throughout your breathing anatomy—to facilitate breath. But there are also other things to consider when it comes to breath and breathing. So, Katy invited her friend and author of the new book, Body by Breath, Jill Miller to talk about how the way we breathe can be showing up and affecting our bodies in ways we might not be aware of. | |||
| 07 Feb 2017 | Ep 71: Movement is Not Medicine | 00:53:56 | |
When we focus on the condition of our bodies, we tend to approach it with an exercise science mindset. What if we worried less about achieving the ideal range of motion of, say, the shoulder joint, and just focused on doing actual things with those shoulders on a regular basis? Our cultural experience with healthy, functioning bodies is still driven by a deficit mindset, but developing a deeper understanding of why movement matters involves a bigger question: What are you after in the end? | |||
| 24 Oct 2017 | Ep 89: Between the Lines 9 - Movement Matters so much, we’re devoting the next couple episodes to it! | 00:43:38 | |
Welcome to the Katy Says podcast… This is the ninth in a series of special episodes we’re calling Between the Lines, where Katy Bowman and Stephanie Domet explore the deeper messages in and connections between Katy’s books.
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| 16 Nov 2016 | Ep 66 - Importance of Movement in Uncertain Times | 00:48:54 | |
There is A LOT going on, and many of us feel overwhelmed We are entering a common stressful period—can you say “holiday season”?—compounded by the additional stress of politics and environmental stand-offs. What do you do? You have the ability to be proactive, to contribute, and to be part of a solution. Movement matters in regards to your stress level, and it matters to activism. Katy and Dani offer up some ways to help you utilize movement when social currents are moving in a distressing direction. | |||
| 04 Aug 2015 | Ep 27 - Fashion Movement | 00:44:14 | |
Skinny jeans, tight belts, compression undergarments—when your clothing changes your shape, it also changes how you move and the results can be hard on your body. This episode deals with the choices we make in our everyday wear and how the biological tax we pay for fashion can sometimes be high. | |||
| 09 Mar 2015 | Ep 16 - The Solution Show | 00:56:48 | |
No Time? Got Toddlers? Work in a Cubicle? No Moolah for Barefoot Shoes? Katy Bowman, Biomechanist & Problem-Solver Extraordinaire, spends a nice long time helping you clear the hurdles that you may think prevent you from getting more natural movement in your life. Whatever you pitch at her, she’ll probably hit it out of the park. Listen carefully and with an open mind, and you’ll probably find the solution is simpler than you think. | |||
| 23 Feb 2021 | Ep 125: Introducing Grow Wild | 00:34:35 | |
In this show, biomechanist and author, Katy Bowman introduces her new book on kid and family movement, Grow Wild, with some publishing industry dialogue on what makes a coffee table book. Katy also answers an important gait question while on foot.
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| 16 Feb 2016 | Ep 44 - The Skinny on Fat | 00:46:14 | |
Katy spends some time helping reframe “fat” as we discuss fat and the roles it plays in our bodies, and how the fat we have is simply a response to input—just like everything else in our body. | |||
| 01 Apr 2016 | Ep 49 - Special Edition Katy Says Movement Mailbag! | 00:18:19 | |
In this episode: Shoe wear, knee pain, Cheerios, muscle cars and cultural clarification | |||
| 27 Dec 2016 | Ep 68: How Did You Move in 2016? | 00:48:13 | |
Description: 2016 is D-O- N-E and we’re moving on to 2017! So, how did you move in 2016? What steps did you take to improve your health and your life, and how will you create health in 2017? Get out your list from last year and play along with Katy and Dani as they take you through the annual year-end recap. Rabbit, rabbit! | |||
| 14 Jul 2014 | Ep 2 - Natural Movement | 00:29:22 | |
The second episode of noted biomechanist Katy Bowman's podcast, Katy Says, wherein Katy discusses the difference between natural movement and natural movements. Listen to Episode 1 first so that you can jump right in to our natural movement conversation!
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| 20 Apr 2015 | Ep 20 - I’m All About the BASE, Part 2 | 00:44:27 | |
The suspense is over…It’s Part 2 of I’m All About the BASE! More of your pressing foot questions get answers, Dani channels Meghan Trainor for Katy, and you’ll learn enough about your feet to start to appreciate how much they matter to your overall health. | |||
| 10 Mar 2020 | Ep 120: How (and Why) I Walked 440 Miles for My 44th Birthday | 00:30:33 | |
In this episode of the Move Your DNA podcast, Katy Bowman reads through her recent blog post, How & Why I Walked 440 Miles for My 44th Birthday. She invites you to grab your walking shoes and follow along! | |||
| 23 Jun 2021 | Ep 126: A Different Kind of Activity Tracker | 00:54:47 | |
There are activity trackers that measure your steps, mileage, or jolts of your entire body, but is this good enough? Biomechanist Katy Bowman weighs in on a new non-digital, non-analog activity tracker—a chart!—that helps you become better aware of how your activities are moving not only your whole body, but how they move each part of it. Download the tracker at nutritiousmovement.com. | |||
| 03 Nov 2014 | Ep 10 - The Core | 00:37:21 | |
This episode can help you move past the buzz word and gain a better understanding of your middle. Listen while Katy discusses the importance of a relaxed belly, why your shoulders matter to your core function (WHAT?!) and a brief but discreet interlude about senior citizens'... er, physical relations. Okay, not really, but it was a funny misunderstanding. | |||
| 01 Mar 2016 | Ep 45 - Natural Movement and Eyes | 01:02:58 | |
You move your body, and your body is moved by your environment. The eyes are no exception. This episode focuses on two of your most important sensory input organs and how the way you use them has shaped the way they work. | |||
| 11 Sep 2018 | Ep 110: Sleep Action with Shawn Stevenson | 00:55:09 | |
Sleep expert Shawn Stevenson helps kick off a new season of Move Your DNA with Katy Bowman, delivering three great tips you can use to improve your sleep life. Katy offers three tips of her own for better sleep. And Tricia Salcido of Dynamic Collective member Soft Star Shoes shares a little of the minimal shoe company’s history and current mission. | |||
| 13 Sep 2016 | Ep 60 - Swingers | 00:42:49 | |
What ARE you doing with your arms when you’re walking? What about uphill? What if you’re holding a dog leash? Let’s get down to arm-swing town with Katy as she breaks down the biomechanics of using those dangly things that hang from your shoulders. | |||
| 21 Jul 2015 | Ep 26 - The Ben Show | 00:41:05 | |
So, this guy—Ben—mentions Katy in a tweet. But it wasn’t just any tweet. It featured one of the coolest, most inspiring transformation stories we’ve come across in a long time. Ben had reached a point in his life where change needed to happen. So he made it happen with a few steps at a time, and ended up with a bucketful of benefits that went way beyond his smaller waist size. Join us as we talk about Ben’s cooler-than-cool inspirational story. | |||
| 12 Mar 2025 | Ep 176: Do We Really Lose Muscle As We Get Older? | 01:22:12 | |
This Episode's Show Notes Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomechanist Katy Bowman and biologist Jeannette Loram discuss the clinical term sarcopenia– age-related muscle decline–and distinguish it from muscle atrophy due to disuse and sedentary lifestyles. Katy and Jeannette tease apart the different elements of muscle decline; mass, strength and function. They debate how each of these can be measured and their importance. Their discussion centers on a listener's question seeking to understand what we should be doing physically to prevent muscle loss. Also in this episode, Katy has a conversation with Tyler Benner of Venn Design, a company creating dynamic seating for homes and offices. Tyler explains how his background in physics and sport have contributed to his creativity in product design. Tyler highlights his solar and sports series of Air Chairs and explains how he has created designs that look exactly like a planet or a basketball! He also introduces his latest venture; Strong Feet Athletics, creator of the first barefoot cycling shoe.
Dynamic Aging by Katy Bowman
Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Smart Playrooms, design and products to keep you and your kids engaged and active at home; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva Five-toe minimalist sports shoes ideal for higher impact activities, and Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow.
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| 15 Apr 2020 | Ep 122: Breathing Shapes | 00:37:28 | |
On today’s show, biomechanist and author, Katy Bowman talks about a movement on the minds of many folks, and that is breathing. If you haven’t listened to Episode 121: Move Your Breathing Parts Better, or if you haven’t read the article by the same name, you can start with that first. This episode teases out this main idea: Breathing is the most important movement, but the movement of your whole body is what sets the potential for your breathing movement. As always, you can find the transcript and supporting links under PODCAST TRANSCRIPTS at NutritiousMovement.com. | |||
| 01 Aug 2014 | Ep 4 - Mail Bag 1 | 00:33:14 | |
Katy's on the road! Her mini-world tour/book promotion tour/vacation is keeping her plenty busy. As a special treat, you get to listen to this early recording of the Katy Says podcast. Not the greatest sound quality--hey, we didn't have fancy equipment!--but filled with fun as Katy answers your questions from the mail bag.
To read Katy's blog on pillow usage (referenced in this podcast): Your Pillow is an Orthotic | |||
| 13 Feb 2018 | Ep 95: The Maple Syrup Workout | 01:17:39 | |
Wild food forager Sam Thayer talks with Katy Bowman about how he began foraging out of necessity, but now his body craves the nutrition—and nutritious movement—he only gets from foraging. Plus, he runs us through the physical work involved in making maple syrup and harvesting wild rice. Mileage for those who want to listen on the go: This podcast clocks in at around 75 minutes… so head out for a six-miler and let Katy and Sam keep you company.
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| 04 Oct 2016 | Ep 62 - Dani Reads Movement Matters | 00:48:56 | |
Dani got to preview Katy’s upcoming book, Movement Matters. | |||
| 02 Dec 2014 | Ep 12 - The Car Show | 00:22:09 | |
Unless you were born, raised and reincarnated repeatedly on top of a Tibetan mountaintop, at some point, you'll end up sitting in a car. Listen as Katy gives some groovy tips to change the loads created while driving. I hope she's passing these on to her toddler, as well... Oh, and please keep your eyes on the road and your hands on the wheel. We care about your safety.
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| 26 Sep 2017 | Ep 87: Between the Lines 7 - Diastasis Recti…it’s for anyone who has a torso! | 00:47:43 | |
In which Katy Bowman tells Stephanie Domet why Diastasis Recti is the perfect title for this book, despite what some contest judges may think. | |||
| 25 Oct 2023 | Ep 151: How to Improve Your Grip Strength (and why it matters) | 00:50:44 | |
Biomechanist Katy Bowman and her occasional co-host, Dani Alexander (an occupational therapist), explore the importance of grip strength for people of all ages. They discuss therapeutic interventions, such as weighted pencils and play-dough, to improve hand strength and sensory input. They also touch on the impact of weak grip strength on daily tasks and emphasize the need to incorporate grip-strengthening activities into everyday routines. Join Katy and Dani as they delve into the connection between grip strength, overall well-being, and maximizing our physical abilities. Episode Overview: | |||