Move Your DNA with Katy Bowman cover art

Move Your DNA with Katy Bowman

Move Your DNA with Katy Bowman

By: Katy Bowman
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Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives? Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.Nutritious Movement 2014 - 2025 Alternative & Complementary Medicine Hygiene & Healthy Living
Episodes
  • One Step at a Time: Movement Mantras for Better Walks

    One Step at a Time: Movement Mantras for Better Walks
    Jul 8 2026

    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


    October Retreats 2026

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    56 mins
  • Too Much Sitting, "Spiky" Cholesterol, and Heart Disease

    Too Much Sitting, "Spiky" Cholesterol, and Heart Disease
    Jun 24 2026

    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


    October Retreats 2026

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    53 mins
  • What Your Husband, Brother, Son, or Dad Might Need to Know About Movement

    What Your Husband, Brother, Son, or Dad Might Need to Know About Movement
    Jun 10 2026
    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 Transcript0:00 — 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 187Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTMovemate: 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 sittingMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAFreet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.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.comYour Voice on the Podcast: Read The Credits October Retreats 2026
    Show More Show Less
    48 mins
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