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 Programwith 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 Feetjoins 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 Feetabout 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_23Miller LE & Latt DL. (2015) Chronic Plantar Fasciitis is Mediated by Local Hemodynamics: Implications for Emerging Therapies. N Am J Med Sci. 7(1):1-5. PMC4325390.

Related Podcasts

Ep 150: How I Feel About Minimal Shoes After My Foot Injury

Connect, Move & Learn with Katy
Walking Well Programwith 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 byScreenFit™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/jcm14207315Salamh, P. et al. (2025). An International Consensus on the Etiology, Risk Factors, Diagnosis and Management for Individuals with Frozen Shoulder: a Delphi study. Journal of Manual & Manipulative Therapy, 33(4), 309–320.https://doi.org/10.1080/10669817.2025.2470461

Podcasts mentioned

Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood SugarEp 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 Seatdesigned 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:https://nutritiousmovement.com/MPMPresources
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:https://nutritiousmovement.com/MPMPresourcesSimple Steps to Foot Pain Reliefby Katy Bowman
Move Your DNA by Katy Bowman
My Perfect Movement Plan by Katy Bowman
Leviathanby 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:https://nutritiousmovement.com/MPMPresources
More aboutFreet BarefootA 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:https://nutritiousmovement.com/MPMPresourcesScience 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:https://nutritiousmovement.com/MPMPresourcesRethink 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:https://nutritiousmovement.com/MPMPresourceshttps://drkerryburnight.com/joyspanAn Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong
Mary Roach booksKaty’s stylish strappy shoesHow Walking Benefits The Brain
Tacoma Narrows bridge collapseThe Ins, Outs, Ups and Downs of Breast MovementInterview with Dr Libby Hinsley: Hypermobility, Proprioception & Building Up a Bendy Body - Podcast Ep #177Earth 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:https://nutritiousmovement.com/MPMPresourceshttps://drkerryburnight.com/joyspanTending to your Womb: Self-Care for Every Stage of Your Reproductive Journey, No Matter the Outcome by Anietie Ukpe-Wallace
About Tia Ukpe-WallaceTia 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:https://nutritiousmovement.com/MPMPresourcesJoyspan: 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 & PlayMovemate 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:https://nutritiousmovement.com/MPMPresourceshttps://www.victoryacademy.org/team/kristina-montgomery.htmlJoyspan 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 Resistanceby 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:https://nutritiousmovement.com/MPMPresourcesKristina 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:https://nutritiousmovement.com/MPMPresourcesSubstack 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:https://nutritiousmovement.com/MPMPresourcesPhysical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter Gatherersby 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:https://nutritiousmovement.com/MPMPresourcesThe 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 PlanHamstring curls with a ballSide bend on the ballBall 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