Move Your DNA with Katy Bowman

Japanese walking! What is it, exactly? Is interval walking training really better than regular walking? What does the research tell us about its benefits, and how much of the social media hype is justified? How to find YOUR right level of intensity. And can music help you pick up the pace? Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the science behind Japanese Walking, what it can do for your fitness, and how to adapt the approach to your own abilities and everyday walks. Enhanced Show Notes and Full Transcript 00:00 Introduction to Japanese Walking 00:50 Dynamic Collective sponsors 03:22 What exactly is Japanese Walking? 08:05 Japanese Walking: Helpful or Hype? 09:26 Making it fun and using music 11:07 Who is Japanese Walking not for? (Trick question!) 20:46 Working on your walking form before speed 24:43 Movement break: arm swing and leg swing (sponsored by My Happy Feet socks ) 30:43 You can also just enjoy a relaxing ramble! Books & Research Mentioned Move Your DNA by Katy Bowman Whole Body Barefoot by Katy Bowman Simple Steps to Foot Pain Relief by Katy Bowman Karstoft K, Thorsen IK, Nielsen JS, et al. Health benefits of interval walking training. Applied Physiology, Nutrition, and Metabolism . 2024;49(7):1002–1007. https://doi.org/10.1139/apnm-2023-0595 Masuki S, Morikawa M, Nose H. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training in Middle-Aged and Older People. Mayo Clinic Proceedings . 2019;94(12):2415–2426. https://doi.org/10.1016/j.mayocp.2019.04.039 Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clinic Proceedings . 2007;82(7):803–811. https://doi.org/10.4065/82.7.803 Related Podcasts Ep 208: Too Much Sitting, “Spiky Cholesterol and Hearth Disease Ep 203: Determining If You’re FRAIL (or Pre-frail) And What To Do About It Ep 200: Nine Minutes To A Healthier Heart: Vigorous Exercise, Menopause & Hypertension Ep 190: Want To Stay Strong As You Age? Add Speed To What You Already Do Ep 187: Diabetes And Exercise: How Exactly Muscle Movement Manages Blood Sugar Connect, Move & Learn with Katy Walking Well Program with Katy Bowman & Jill Miller Katy’s Virtual Studio: learn to move all your walking parts well with over 250 classes. Take one week free! Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Made Possible By Our Wonderful Sponsors: Freet 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 DNA10 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 Earth 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 NUTRITIOUSMOVEMENT My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA

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 Transcript 00:15 Questions about plantar fasciitis 02:44 Dynamic Collective sponsors 04:52 What is the plantar fascia and what are its roles? 11:12 What is plantar fasciitis exactly? symptoms and pathology 15:26 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 fasciitis 30:11 Katy talks to Jim Leuty from My Happy Feet about toe spreading socks and foot care 46:30 Key exercises for helping treat and prevent plantar fasciitis Connect with My Happy Feet Find out more about the socks · My Happy Feet on Instagram Books & Research Mentioned Move Your DNA by Katy Bowman Whole Body Barefoot by Katy Bowman Simple Steps to Foot Pain Relief by Katy Bowman Shinohara, 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/s41598-025-97477-3 Tseng 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_23 Miller 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 Katy Walking 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 Glasses Follow Katy on Substack Made Possible By Our Wonderful Sponsors: ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Freet 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 DNA10 Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.

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 Transcript 00:00 Why we're talking about frozen shoulder 02:45 Dynamic Collective sponsors 05:05 What is frozen shoulder (adhesive capsulitis)? 14:28 Frozen shoulder, inflammation, menopause & other risk factors 24:37 The freezing, frozen & thawing stages — and treatment 29:16 Movement as prevention: moving in the shoulder vs movement of the shoulder 33:00 Daily prehab & rehab movements 37:22 Why, in this case, pain might be the way through 40:58 Everyday shoulder habits: bags, carrying & asymmetry 43:13 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/s41572-022-00386-2 Navarro-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/jcm14207315 Salamh, 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/10.1080/10669817.2025.2470461 Podcasts mentioned Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar Ep 208: Too Much Sitting, Spiky Cholesterol and Heart Disease Connect, Move & Learn with Katy Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Find a shoulder class in Katy's Virtual Studio : Try it free for 7 days! Made Possible By Our Wonderful Sponsors: Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Freet 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 NUTRITIOUSMOVEMENT Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 Movemate: 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 MYDNA Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.

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 Transcript 00:00:00 – Getting more movement when you have an office job 00:03:43 – Dynamic Collective sponsors 00:06:15 – Start with the most flexible hours of your day: moving more outside work hours 00:06:58 – 6am to 9am: opportunities for movement in how you shower, eat breakfast and commute 00:15:50 – 9am: dynamic workstation with Sohail Shariff of Movemate 00:35:34 – 10am to 5pm: upper-body office moves, eye exercises, roaming meetings and active lunch breaks 00:49:36 – 5pm to 10pm: everyday movement around food, family time and sleep 01:03:17 – Listener question: how do I move more and still be productive Connect with Movemate™ Find out more about the board · Movemate on Instagram Books mentioned I Know I Should Exercise But… by Diana Hill and Katy Bowman My Perfect Movement Plan by Katy Bowman Diastasis Recti by Katy Bowman How to Get More Movement in a 9–5 by Katy Bowman Slow Productivity by Cal Newport Deep Work by Cal Newport Walk When the Moon Is Full by Frances Hamerstrom Podcasts mentioned Ep 184: Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement Ep 212: Use Your Eyes and Ears to Improve the Way You Move Connect, Move & Learn with Katy 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: Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Earth 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 NUTRITIOUSMOVEMENT Freet 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

Movement isn't just about muscles and joints. It's also about how our bodies are taking in, interpreting and responding to the world around us. Katy Bowman and Dr. Jeannette Loram discuss how listening can provide valuable information about how we're moving: listening to the sound of your feet landing as you walk, the rhythm and mechanics of rowing, the sound of your stroke as you swim, and even the timing and quality of the breath during exercise can attune you to the form and efficiency of your movement. The conversation turns to vision with neuro-optometrist Dr. Bryce Appelbaum . Katy and Dr Appelbaum explore the relationship between vision and movement, including how visual information can influence balance, spatial orientation and confidence when navigating complex environments. They discuss how our ability to perceive the physical world can be diminished by prolonged, narrow focus on our screens, and how menopause can make visually demanding tasks even more overwhelming. Dr. Appelbaum shares some eye exercises to help us take in more of the world around us—improving our visual system and physical competence at the same time. Finally, Katy and Jeannette answer a listener question about movement programmes for blind people. Enhanced Show Notes and Full Transcript 00:00:00 – Listening to gait 00:04:36 – Dynamic Collective sponsors 00:06:53 – Putting our senses to work: walking, rowing, swimming and soccer 00:25:29 – Vision is more than eyesight: how vision guides movement 00:30:11 – Screens, peripheral vision & taking in the world 00:48:42 – Vision and menopause: brain fog and overwhelm 00:56:32 – Listener question on movement classes for blind people sponsored by Movemate Books, Podcasts & Other Resources Podcast: Can Exercise Fix Aging Eyes? Ep 186 — Move Your DNA Podcast Podcast: What’s It Like to Slowly Go Blind? — Search Engine Podcast Book: An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong Book: The Country of the Blind by Andrew Leland Book: All the Light We Cannot See by Anthony Doerr Connect with Dr. Bryce Appelbaum My Vision First — Dr. Bryce Appelbaum’s Vision Therapy Clinic Dr. Bryce Appelbaum on Instagram ScreenFit™ by Dr. Bryce Appelbaum — take $200 off with code NUTRITIOUSMOVEMENT Connect, Move & Learn with Katy 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: Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— 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 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Freet 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 DNA10 ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT

Katy talks to kids raised in a dynamic, "low-furniture" home that swapped conventional couches for indoor monkey bars and balance toys. How did it go? Katy and Jeannette also talk about raising dynamic kids as they grow up, including family movement, getting teenagers to participate, and navigating phones and screen time. Then Katy talks to Pack Matthews, creator of the Soul Seat, about his new Fidget Seat designed for children, and how flexible seating can give kids more opportunities to move while they learn and can also help with focus and attention. Enhanced Show Notes and Full Transcript 0:00 — Katy’s dynamic home 2:50 — The Dynamic Collective 5:00 — Katy talks to kids raised in a “low-furniture” home 28:19 — Listener question: Family movement and screen time, sponsored by Earth Runners 44:00 — The Fidget Seat: Helping kids not sit still Books, Links and Resources: Grow Wild: The Whole-Child, Whole-Family Nature-Rich Guide to Moving More by Katy Bowman Grow Wild A Video Tour of Katy’s Movement-Rich Home A Home With No Furniture: Interview with Katy Bowman The Fidget Seat The Fidget Seat — a movement-first chair for kids designed to let them keep moving while they learn Use code DNA10 for 10% discount on the Fidget Seat 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: My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Freet 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 NUTRITIOUSMOVEMENT Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— 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 DNA10

Cycling is fantastic for cardiovascular fitness, endurance, and getting around—but what happens when it becomes your main form of movement? In this episode, Katy Bowman and Dr. Jeannette Loram explore how cycling shapes the body, from bone health and posture to hip mobility, spinal curves, and pelvic comfort. They discuss why even healthy forms of exercise don't provide every movement nutrient you need, and share practical strategies to help cyclists enjoy the ride while supporting long-term strength, mobility, and resilience. Plus Katy speaks with Tyler Benner, founder of Strong Feet Athletics , about the role of the feet in cycling and what happens when we lock them into rigid compressive cycling shoes for hours at a time. They explore the benefits of a more foot-shaped, flexible cycling shoe and how allowing the feet more freedom may help support lower limb function both on and off the bike. Enhanced Show Notes and Full Transcript 0:22 — Dynamic Collective Sponsors 2:37 — Introduction to Cycling, the Movement Diet, and the Tissues of the Body 5:35 — Bone Density in Cyclists 13:36 — Low Energy Availability in Cyclists: Effects on Hormones and Bones 17:36 — How Your Body Can Become Semi-Fixed in a Cycling Shape 20:04 — Hyperkyphosis and Cervical Issues 25:19 — Pelvic Position and Compression 30:47 — Practical Ways to Balance Cycling 33:22 — Interview with Tyler Benner: The Creator of the First Foot-Shaped Cycling Shoe 56:10 — Listener Question: What Kind of Pillow Should You Sleep On? Sponsored by My Happy Feet Books, Links and Resources: Simple Steps to Foot Pain Relief by Katy Bowman Move Your DNA by Katy Bowman My Perfect Movement Plan by Katy Bowman Leviathan by Thomas Hobbes Strong Feet Athletics: the first foot-shaped cycling shoe Anya's Review of Strong Feet Athletics Leviathan cycling shoe 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: ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting 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

What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable. Plus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage. Enhanced Show Notes and Full Transcript 0:00 — Intro & encouraging kids to walk 7:15 — Dynamic Collective Sponsors 14:20 — The “Mental Ten” for better walking 15:00 — Movement mantras for posture, arm swing and push-off 18:15 —Vary your route, vary your carry 21:25 — Freet Barefoot and walking culture 23:00 — The story behind Freet Barefoot 31:05 — Multi-day walks, footwear and foot strength 37:50 — Walking culture and ‘Rights to Roam’ in the UK 43:05 — Favourite Freet Barefoot customer testimonials 47:40 — Do Vibration Plates Help Lymph Drainage? (sponsored by ScreenFit™ ). Books, Links and Resources: More about Freet Barefoot A stepwise course to Walking Well with Katy Bowman & Jill Miller 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: Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack emerging research on heart disease, inflammation, cholesterol, and arterial plaque. Inspired by a recent Scientific American article, they explore what plaque is, how and why it forms, and how blood flow patterns influence where plaque accumulates in the arteries. They discuss recent evidence that places inflammation as a foundational piece of heart disease and how the ‘spiky’ shape and structure of cholesterol in plaque has a direct role in the inflammatory pathways and immune system overreactions that occur in heart disease. Katy and Jeannette offer practical insights into how regular activity, varied positioning, and lifestyle choices can help support healthy arteries. They also discuss the importance of scientific curiosity, prevention over treatment, and why understanding the body's processes can inspire better self-care. Enhanced Show Notes and Full Transcript 0:00 — Introduction: the Scientific American article on heart inflammation 3:43 — Dynamic Collective 9.15 — Main takeaway: inflammation, cholesterol and heart disease 9:47 — What is plaque? 15:33 — Why plaque forms in specific locations within arteries: wounding and blood flow 23:12 — How cholesterol enters arterial walls 40:00 — Why understanding the body can deepen appreciation and motivation for self-care 44:16 — Listener question: sciatic pain (sponsored by Venn Design ). Books, Links and Resources: Science and Poetry by Mary Midgely 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 and floor cushions that encourage dynamic sitting My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— 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 DNA10 Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

This is the Men’s Health episode in honour of Father’s Day this month. Biomechanist Katy Bowman and biologist Dr Jeannette Loram discuss health issues more common in male bodies, including abdominal aortic aneurysms, type 2 diabetes, gout, and male pelvic health. Drawing on anatomy, physiology, and lifestyle habits, they explore why men may be more susceptible to these conditions and offer movement and lifestyle solutions to consider. They also take a deeper look at the relationships between abdominal aortic aneurysms, pelvic health, and how chair sitting and sedentary lifestyles may affect both. Whether you're interested in men's health or caring for the men in your life, this episode offers a fresh perspective on common health challenges through a movement lens. Enhanced Show Notes and Full Transcript 0:00 — Intro and welcome. 2:40 — Conditions more common in men: abdominal aortic aneurysms, diabetes, gout, and testicular issues. 3:40 — Thanks to our sponsors: the Dynamic Collective. 6:20 — What is an abdominal aortic aneurysm? 9:33 — Why are abdominal aortic aneurysms more prevalent in men? 16:10 — Sitting as a cardiovascular risk factor. 17:07 — Testicles, chairs, and pelvic tucking. 25:20 — Waist stiffness, abdominal weakness, and pelvic floor function. 29:19 — Movement considerations for pelvic and abdominal health. 31:00 — Type 2 diabetes, muscle loss, and men’s health. 32:48 — Gout: why men are more at risk and exercise considerations. 37:30 — Listener question: male vs. female flexibility (sponsored by Ikaria Design ). Books, Links and Resources: Rethink Your Position by Katy Bowman Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar –– Podcast Ep 187 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: Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT 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 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the fascinating world of vibration: the benefits and costs of impact to the body and the importance of sensing vibration in humans and other animals. Katy and Jeannette discuss how foot impacts during walking may actually form part of the brain’s circulatory system. They also unpack the science of vibration plates and whether they are useful for muscle strength, bone health, and balance. The conversation then turns to running, exploring how it generates vibrations through the body’s soft tissues, how these vibrations may affect performance, and what runners can do about it. Finally, they share some remarkable examples of vibration sensing in animals and consider how modern lifestyles may limit this sense in humans. The discussion on impact and contact with the ground continues with Mike Dally of Earth Runners® , creators of minimalist earthing sandals. Katy and Mike talk about the aims of minimalist footwear in reducing interference between the foot and the ground, how to adapt to minimalist sandals, and new designs in development, including an easy-to-put-on children’s sandal. Enhanced Show Notes and Full Transcript 0:00 The barefoot shoe expo debrief 3:40 The Dynamic Collective 6:40 Introduction to vibrations and waves 8:22 Walking vibrations and brain health 13:26 Vibrations and bone: building bone and fracture 16:04 Soft tissue vibration during running 17:45 Vibration plates: how do they work, and are they worth it? 25:25 Running revisited 33:44 Vibration sensing in animals 40:08 Mike Dally from Earth Runners® 52:25 Over-engineering health solutions rather than removing interference 56:00 Adapting to minimalist sandals 58:40 New products coming up: user-friendly children’s sandals 1:06:45 Listener question on foot pressure issues, sponsored by Movemate Books, Links and Resources: An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong Mary Roach books Katy’s stylish strappy shoes How Walking Benefits The Brain Tacoma Narrows bridge collapse The Ins, Outs, Ups and Downs of Breast Movement Interview with Dr Libby Hinsley: Hypermobility, Proprioception & Building Up a Bendy Body - Podcast Ep #177 Earth Runners® Sandals 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: 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 Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care. They discuss Tia’s recent book, Tending To Your Womb , a guide to caring for the uterus and pelvic tissues through awareness, movement, and practical self-care strategies. In this episode, Katy and Tia focus on movement-based approaches for uterine retroversion, a pelvic misalignment that can contribute to sacral pain, sciatic symptoms, and constipation. They also explore clitoral atrophy — a reduction in tissue size, tone, and flexibility that can occur during menopause — and share movement and self-care practices to help maintain mobility and function. Tune in and join in for a guided pelvic clock movement sequence taught by Tia. Enhanced Show Notes and Full Transcript 0:00 Intro & New Dynamic Collective 6:56 Meet Dr. Tia Ukpe-Wallace 9:49 Misalignments of the uterus 15:30 Symptoms of a retroverted uterus: constipation, sacral pain & sciatica 19:55 The pelvic clock: join in with a guided practice! 27:43 Clitoral atrophy in menopause & movement-based approaches 35:24 Self-care: not indulgence, but simple body maintenance 42:25 Where to find Tia Ukpe-Wallace 46:34 Listener question on prolapse, sponsored by Earth Runners Books, Links and Resources: Tending to your Womb: Self-Care for Every Stage of Your Reproductive Journey, No Matter the Outcome by Anietie Ukpe-Wallace About Tia Ukpe-Wallace Tia on Instagram @selfcarephysio 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: Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Earth 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 NUTRITIOUSMOVEMENT My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe 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 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 Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Biomechanist Katy Bowman speaks with gerontologist and author Dr. Kerry Burnight about her concept of joyspan—a missing piece in how we think about aging well. We often hear about lifespan (how long we live) and healthspan (how long we stay physically well), but what about the quality of those years? Dr. Burnight introduces joyspan as our capacity to experience a meaningful, fulfilling life as we age. In this framework, joy is not simple happiness, but a deeper sense of wellbeing that can coexist with challenge, grief, and change. Katy and Dr. Burnight explore the Joyspan Matrix—Give, Connect, Adapt, and Grow—and how these actions enable us to thrive as we age. Rather than viewing aging as inevitable decline they discuss aging as development, the positives of aging and how to step into eldership. Katy also speaks with our sponsor, Sohail Shariff of Movemate, creators of a unique dynamic wooden standing board that provides continuous, wave-like movement in the body while you are working at your desk or at home. They discuss how the board supports musculoskeletal health, while also improving focus, creativity, and calm—reducing fatigue and the mental boredom and stagnation that comes from prolonged stillness. They also explore the role of play in the design, and how a serious problem—sedentary behavior—can be addressed in a way that is engaging, enjoyable, and even joyful. Enhanced Show Notes and Full Transcript 00:00 – Lifespan, Healthspan… and Joyspan 01:20 – Dynamic Collective Sponsors 02:30 – Dr Kerry Burnight Explains Joyspan: The Science of Thriving As You Age 09:40 – The Joyspan Matrix: Grow, Connect, Adapt, Give 19:30 – Giving, Purpose & Becoming an Elder (Rethinking Aging) 42:00 – Meet Movemate : A Dynamic Standing Board for Work and Play 46:00 – How Movemate Works: Movement, Feeling & Physical Benefits 49:15 – Cognitive & Emotional Effects of the Movemate Board 54:00 – Play & Solving Sedentary Behavior With Enjoyable Movement Tools 1:05:20 – Listener question: resolving amenorrhea, sponsored by Ikaria Design Books, Links and Resources: Joyspan: The Art and Science of Thriving in Life’s Second Half – Dr Kerry Burnight About Dr Kerry Burnight (gerontologist, author of Joyspan) Dr Kerry Burnight on Instagram Movemate – Dynamic Active Standing Board for Work & Play Movemate on Instagram 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: . Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENT Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting 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

Frailty isn’t just something that happens “later”; it’s a gradual loss of resilience that can begin much earlier than most people think. Katy Bowman and Dr. Jeannette Loram unpack what frailty and pre-frailty mean biologically. They explore the five key hallmarks used to identify frailty, including walking speed and grip strength, and how a large proportion of people in their 30s and 40s already fall on the spectrum of pre-frailty. The conversation also explores the muscle–gut connection, explaining how frailty is influenced by exercise, diet, and the health of your microbiome. Katy and Jeannette also discuss the potential for rapid-onset frailty linked to the use of GLP-1 medications. Most importantly, frailty can be reversed and this episode focuses on what you can do. From simple ways to improve resilience through movement, nutrition, and rest, to understanding how your attitude toward aging might influence your resilience Enhanced Show Notes and Full Transcript 00:00 – Intro + Sponsors 01:30 – What Is Frailty (and Pre-Frailty) 03:00 – The 5 Hallmarks of Frailty 10:50 – How Pre-Frailty Can Start in Your 30s 12:40 – Muscle–Gut Connection & the Microbiome 19:40 – Exercise as “Fuel” for Your Microbiome 27:30 – Supplementation and the Psychology of Change 29:50 – GLP-1 Medication & Rapid-Onset Frailty 42:20 – Listener Question: Finding Glute Strength (Sponsored by Peluva) Resources and Books Mentioned: Joyspan by Kerry Burnight Frailty Sets In Far Earlier Than You’d Expect But You Can Reverse It, by David Cox in the New Scientist Frailty and pre-frailty in middle-aged and older adults and its association with multimorbidity and mortality: a prospective analysis of 493 737 biobank participants by Hanlon et al 2018 Evidence For The Contribution Of Gut Microbiota To Age-Related Anabolic Resistance by Watson et al 2021 Semaglutide Therapy and Accelerated Sarcopenia in Older Adults With Type-2 Diabetes: A 24-Month Retrospective Cohort Study by Ren et al 2025 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: . 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 Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENT Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

Inspired by a moving letter from a parent of an adult son with autism, biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the relationship between movement, health, and quality of life for people with disabilities. They are joined by Kristina Montgomery, a special education teacher at a school for children and young adults affected by autism, and a behavior analyst working with Essential for Living, a curriculum designed for those with learning difficulties. Through her work, Kristina teaches an event-based approach to learning—one that moves away from abstract, isolated skills and instead “stacks” goals within meaningful, naturally occurring events. This approach supports not only skill development, but also health, social inclusion, and caregiver sustainability. Together, they discuss the importance of choosing activities that are meaningful to the learner both in the moment and for future independence, and the shift from instructing a task to modeling it alongside the student. Kristina also shares how powerful movement stacking has been in her work, improving both the happiness and wellbeing of the people she supports. This episode is a powerful reminder that movement truly is for every body, and that by embedding it into daily life, caregiving, parenting, and teaching can become more sustainable, and joyful for everyone involved. Enhanced Show Notes and Full Transcript 00:00 – A Letter from a Parent of an Autistic Son 04:50 – Movement & Disability: Movement is for Every Body 07:57 – Podcast Sponsors 09:44 – Introduction to Kristina Montgomery 14:00 – Essential for Living: Life Skills Curriculum 15:58 – What Are Functional Life Skills? 19:45 – Movement, Health, and Wellness in Special Education 23:05 – What and Why is Movement Stacking? 37:00 – Designing Environments to Promote Movement and Education 44:12 – Event-Based Teaching Course 53:46 – Listener Question: Balance Training with a Sore Knee Resources, Books and Courses Mentioned: Kristina Montgomery Learn more about Kristina and her work in special education and behavior analysis. Event-Based Learning Course (Essential for Living) A practical course on designing special education goals using event-based learning and movement stacking. Includes 20% discount for listeners. Essential for Living: Introduction Course An overview of the Essential for Living curriculum and its core principles. Includes 20% discount for listeners. Grow Wild Book Club – Katy Bowman A free book club for therapists and parents of neurodivergent children. Connect, Move & Learn: Join Our Newsletter: Movement Colored 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. My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA . Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

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

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for your cardiovascular health. They break down what counts as vigorous exercise, how to gauge it “old skool” without complicated gadgets, and how much is needed based on the movement patterns of the heart-healthy Hadza. Plus, they share nine practical ways to fit short bursts of higher-intensity movement into your day , from running stairs and kitchen dance parties to treading water in a pool. The episode also explores a personal experience related to the menopause transition , including the onset of salt sensitivity, water retention, and hypertension. Katy and Jeannette discuss the link between estrogen and salt management , explaining why the loss of estrogen can make women more susceptible to salt-induced high blood pressure—and what lifestyle shifts can help protect heart health. Enhanced Show Notes and Full Transcript 00:00 — Introduction & Sponsors 01:50 — Heart Health and Midlife Movement 03:45 — What Counts as Vigorous Exercise? 07:00 — How Much Vigorous Do We Actually Need? Insights from the Hadza 12:30 — Nine Minutes of Vigorous Movement: Practical Ideas to fit into your life 25:00 — Listener Question: Vigorous Movement in the Pool 36:20 — Warming Up for Vigorous Movement Snacks 41:30 — Salt Sensitivity, Menopause & Blood Pressure Links & Research Mentioned: Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter Gatherers by Raichlen et al (2017) Lifestyle and Patterns of Physical Activity in Hadza Foragers by Sayre et al (2023) Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality by Stamatakis et al (2022) Postmenopausal Salt Sensitivity and Hypertension by Kim et al (2014) Estrogen negatively regulates the renal epithelial sodium channel (ENaC) by promoting Derlin-1 expression and AMPK activation by Zhang et al (2019) Salt Sensitivity of Blood Pressure in Women by Barris et al (2023) Connect, Move & Learn: Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! Made Possible By Our Wonderful Sponsors: Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENT My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA . Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

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

Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise. This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again. Enhanced Show Notes and Full Transcript 00:12 Movement Plan Introduction 00:45 Resources for Your Movement Plan 01:30 Sponsor Acknowledgements 02:50 The Three Movement Plan Must-Haves 03:50 The First Essential: A Movement Focus You Re-Evaluate 06:25 Daily “Ride-or-Die” Exercises 10:30 Psychological Flexibility: Why Time Targets Often Backfire 19:18 Containers for Movement: Exploring the SLOTH Model 20:13 Sleep, Repetitive Positioning, and Supportive Rest 23:16 Leisure Activities 26:28 Incorporating Movement Into Your Occupation 28:55 Transportation and Home Makeovers 33:00 Listener Question: Underuse vs. Overuse of Body Parts Books Mentioned: My Perfect Movement Plan by Katy Bowman Links & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ball Side bend on the ball Ball push-ups 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: Smart Playrooms: Beautiful playroom design and movement-rich equipment— save 10% on monkey bars and rock-wall items with code DNA10 . My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA . Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 . Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits

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