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  • The Shape of Cycling — and How to Balance It

    The Shape of Cycling — and How to Balance It
    2026/07/22
    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 Transcript0:22 — Dynamic Collective Sponsors2:37 — Introduction to Cycling, the Movement Diet, and the Tissues of the Body5:35 — Bone Density in Cyclists13:36 — Low Energy Availability in Cyclists: Effects on Hormones and Bones17:36 — How Your Body Can Become Semi-Fixed in a Cycling Shape20:04 — Hyperkyphosis and Cervical Issues25:19 — Pelvic Position and Compression30:47 — Practical Ways to Balance Cycling33:22 — Interview with Tyler Benner: The Creator of the First Foot-Shaped Cycling Shoe56:10 — Listener Question: What Kind of Pillow Should You Sleep On? Sponsored by My Happy FeetBooks, Links and Resources:Simple Steps to Foot Pain Relief by Katy Bowman Move Your DNA by Katy BowmanMy Perfect Movement Plan by Katy Bowman Leviathan by Thomas Hobbes Strong Feet Athletics: the first foot-shaped cycling shoeAnya's Review of Strong Feet Athletics Leviathan cycling shoeConnect, 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:ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNAEarth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.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 sittingMovemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
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    1 時間 7 分
  • One Step at a Time: Movement Mantras for Better Walks

    One Step at a Time: Movement Mantras for Better Walks
    2026/07/08

    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 分
  • Too Much Sitting, "Spiky" Cholesterol, and Heart Disease

    Too Much Sitting, "Spiky" Cholesterol, and Heart Disease
    2026/06/24

    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 分
  • 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
    2026/06/10
    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
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    48 分
  • Good Vibrations: Walking, Running, Minimal Shoes & Vibration Plates

    Good Vibrations: Walking, Running, Minimal Shoes & Vibration Plates
    2026/05/27
    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 Transcript0:00 The barefoot shoe expo debrief3:40 The Dynamic Collective6:40 Introduction to vibrations and waves8:22 Walking vibrations and brain health13:26 Vibrations and bone: building bone and fracture16:04 Soft tissue vibration during running17:45 Vibration plates: how do they work, and are they worth it?25:25 Running revisited33:44 Vibration sensing in animals40:08 Mike Dally from Earth Runners®52:25 Over-engineering health solutions rather than removing interference56:00 Adapting to minimalist sandals58:40 New products coming up: user-friendly children’s sandals1:06:45 Listener question on foot pressure issues, sponsored by MovemateBooks, Links and Resources:An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed YongMary 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 #177Earth Runners® Sandals Connect, 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: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 sittingIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Freet 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 MYDNAScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
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    1 時間 20 分
  • Pelvic Alignment: Constipation, Sacral Pain & Sexual Health

    Pelvic Alignment: Constipation, Sacral Pain & Sexual Health
    2026/05/13

    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


    October Retreats 2026

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    57 分
  • Beyond Lifespan and Healthspan: The Case for Joyspan

    Beyond Lifespan and Healthspan: The Case for Joyspan
    2026/04/29
    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 Transcript00:00 – Lifespan, Healthspan… and Joyspan01:20 – Dynamic Collective Sponsors02:30 – Dr Kerry Burnight Explains Joyspan: The Science of Thriving As You Age09:40 – The Joyspan Matrix: Grow, Connect, Adapt, Give19:30 – Giving, Purpose & Becoming an Elder (Rethinking Aging)42:00 – Meet Movemate: A Dynamic Standing Board for Work and Play46:00 – How Movemate Works: Movement, Feeling & Physical Benefits49:15 – Cognitive & Emotional Effects of the Movemate Board54:00 – Play & Solving Sedentary Behavior With Enjoyable Movement Tools1:05:20 – 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 InstagramMovemate – Dynamic Active Standing Board for Work & Play Movemate on InstagramConnect, 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:.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMovemate: 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 DNA10My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNAVenn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sittingIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
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    1 時間 14 分
  • Determining if you're FRAIL (or "Pre-Frail") and What to do About it

    Determining if you're FRAIL (or "Pre-Frail") and What to do About it
    2026/04/17
    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 resilienceEnhanced Show Notes and Full Transcript00:00 – 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 2018Evidence For The Contribution Of Gut Microbiota To Age-Related Anabolic Resistance by Watson et al 2021Semaglutide Therapy and Accelerated Sarcopenia in Older Adults With Type-2 Diabetes: A 24-Month Retrospective Cohort Study by Ren et al 2025Connect, 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:.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNAIkaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sittingPeluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTSmart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
    続きを読む 一部表示
    55 分