Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
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In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management.

Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently.

They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.

CHAPTERS

0:06:00 - Definitions

0:16:00 - The Dynamic Collective

0:17:00 - You Can’t Exercise Off Diabetes

0:20:00 - Muscle is the Key Tissue (and the Liver)

0:36:30 - Stretching & Light Activity

0:47:00 - Exercise Modality for Blood Sugar Regulation

0:54:25 - Listener Question on Lupus brought to you by Peluva

1:09:09 - Blood Sugar Spikes During Exercise

BOOKS & RESEARCH PAPERS

My Perfect Movement Plan by Katy Bowman
Exercise and GLUT4 by Flores-Opazo et al (2020)

Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025)
Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015)

Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025)

The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021)

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10

Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

In this episode, Katy Bowman and Jeannette Loram have a fascinating and wide-ranging conversation with neuro-optometrist Dr. Bryce Appelbaum.

Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what you see and turns it into action. Together, they explore the striking parallels between physical and visual health, highlighting how prolonged screen time and visual inactivity can stiffen our eye muscles just like sedentary habits stiffen our joints. Focusing on screens all day is like clenching your fist nonstop—leading to eye strain, headaches, and long-term issues like poor eye coordination, which can affect depth perception, balance, and even increase the risk of falls.

The conversation covers everything from visual tics and dry eyes to how vision is connected to musculoskeletal alignment and behavior—and even offers a glimpse into the future of eye health in our tech-heavy world. Dr. Appelbaum also shares how anyone can improve visual stamina and flexibility, and Katy and Jeannette reflect on their personal experience with his online program ScreenFit—a movement program for your eyes!

Dr Appelbaum is offering our listeners $200 off ScreenFit using code MOVEYOURDNA: https://bit.ly/moveyourdnaSF

CHAPTERS
00:03:10 - Introducing Dr. Appelbaum

00:09:30 - Impacts of Screens on Vision

00:25:30 - Unlocking Vision Potential Through Exercise - ScreenFit

00:41:00 - Listener Question on Dry Eyes brought to you by Earth Runners

00:50:40 - The Future of the Screen Time/Vision Connection

BOOKS MENTIONED

My Perfect Movement Plan by Katy Bowman

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking.

Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result.

Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you!

CHAPTERS

00:06:00 - The Dynamic Collective

00:07:00 - Are Humans Born to Carry?

00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General

00:26:00 - What's Holding You Up? Mindfulness in Rucking

00:38:45 - Listener Question about broken bones, brought to you by Ikaria Design

00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question?

BOOKS, ARTICLES AND RESEARCH MENTIONED

My Perfect Movement Plan by Katy Bowman
Pain-Free Baby Holding by Katy Bowman
Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006
Bone Density and Intramedullary Rods by Kroger et al 2002

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10
Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram get into a nuanced discussion about clothing, specifically the idea that how you get dressed might be impacting the way that you move or the movement choices you are able to make.

Katy and Jeannette highlight how stiff or excessively baggy clothing might be ‘casting’ movement. On the flip side ‘stabilizing’ wear like well-designed bras and compressive garments can make movement more comfortable for certain activities. Katy offers advice on how to dress for multiple scenarios: the movement that you plan to do, the spontaneous movements that you might want to do, as well as all the other things you need to do in a day.

Also in this episode Katy speaks with Mira Fannin of Sweet Skins. Sweet Skins produce beautiful hemp-cotton organic clothing. Katy and Mira talk about the origin of Sweet Skins and how Mira’s goal to make cute and liveable clothes for busy women has created the perfect movement-friendly clothing line. They also talk about the famous Bike Time pants and the new Sweet Skins styles coming out very soon. Mira is offering our listeners 20% off all clothes with code Movement20

CHAPTERS

00:06:00 - The Dynamic Collective

00:07:09 - Definitions and Categories of Clothing

00:17:30 - Compressive Garments

00:25:23 - Listener Question brought to you by Venn Design

00:31:23 - How do you get dressed in the morning

00:40:31 - Interview with Mira from Sweet Skins

BOOKS, ARTICLES AND RESEARCH MENTIONED

Influence of Compression Garments on Proprioception by Ghai et al 2024
Grow Wild by Katy Bowman

RESOURCES

Minimal Shoes, The List
Movement Matters: Clothes

MADE POSSIBLE BY OUR SPONSORS:

Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10
Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

If you have heard about eccentric exercise but are unsure of the benefits, what it is or how to do it, this episode is your primer!

Eccentric muscle contractions generate more force with less energy than other types of muscle contraction and are therefore one of the best ways to get stronger. The mechanism of eccentric contraction within the muscle is a little complicated but Katy offers a simple analogy involving two hair combs!

Katy and Jeannette offer some examples of how you can incorporate eccentrics into your movement plan with the empowering message that you can get a lot stronger doing only half an exercise. Can’t do a pull-up? Not a problem, train the eccentric half of the movement—lowering down from the pull-up bar—and you will reap the strength rewards. ¢

Also in this episode, Katy speaks with Pack Matthews of Ikaria Design and creator of the Soul Seat®, the original and adjustable cross-legged chair. Katy is using one for her podcast set up and she and Pack talk about the origin of the chair, how the design has changed over time and Katy’s experience with it.

CHAPTERS

(0:07:08) - Muscle Contraction: Three types

(0:15:56) - Sarcomere: Actin, Myosin, and Titin

(0:26:57) - Get Stronger Doing Half of an Exercise

(0:41:00) - Listener Question: 'use it or lose it' brought to you by Earth Runners

(0:47:40) - Interview with Pack Matthews of Ikaria Design

BOOKS, ARTICLES AND RESEARCH MENTIONED

Want to Get Stronger and Avoid Injury, Try This, New York Times article on eccentrics
Eccentrics: Get Stronger Doing Half Of An Exercise, Katy Bowman
The Chair by Galen Cranz

MADE POSSIBLE BY OUR SPONSORS:

Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram take a deeper look into three recent headlines in the body-nerd world.

First up, recent research has shown that our skeletal muscles remember training at the protein level - no brain required! This is exciting research and Katy and Jeannette discuss the implications for exercise over the lifespan. Second, they dig into a recent study of uphill walking; the research suggests it is cheaper to take the steeper route, but energy efficiency might not be the only consideration. Finally in response to the online noise about recent changes to the CDC developmental guidelines, Katy and Jeannette explain what has really changed and whether it should have caused such an upset.

CHAPTERS

02:50 - Muscle Memory

17:12 - Steeper is Cheaper

28:02 - Changes in the CDC milestones

43:22 - Listener Question sponsored by Peluva: Is it inevitable that our body and parts wear out?

ARTICLES AND RESEARCH MENTIONED

New Explanation of Muscle Memory in Science Daily
Skeletal Muscle Proteomic Memory by Hulmi et al (2025)
Steeper is Cheaper in Outside Magazine
Graded Walking Energetics by Looney et al (2025)
CDC Developmental Guidelines
Evidence Informed Milestones by Zubler et al (2022)

MADE POSSIBLE BY OUR SPONSORS:

Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT
Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15
Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram continue their discussion about the skeleton. In this episode, they break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. They use this framework to discuss exercise and bone loading at three life-stages: a growing skeleton, a mature skeleton and a vulnerable skeleton. Listen to this episode to design a movement plan for your bones.

Also in this episode, Katy talks to Mike Dally, founder of Earth Runners, minimalist earthing sandals. Katy has walked more miles in Earth Runners than in any other shoe and Katy and Mike talk about her favourite features; from the non-slip foot bed to the replaceable straps and laces. Mike explains earthing technology and testing and describes their latest product that can ground any minimal shoe.

Books Mentioned:

Grow Wild by Katy Bowman
Move Your DNA by Katy Bowman
My Perfect Movement Plan by Katy Bowman

Research Mentioned:

LIFTMOR Randomized Controlled Trial by Watson et al (2018)
Aquatic Jump Training Review by Mullenax et al (2021)

Made Possible by Our Dynamic Collective of Wonderful Sponsors:

Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15; Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10 and; Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10.

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses
Katy’s Virtual Studio - Try it Free for 7 Days!

This is the first of two episodes on bone. There is lots of discussion in the media about bone health and in this first episode biomechanist Katy Bowman and biologist Jeannette Loram place bone tissue health into a wider context; what really matters is how well the entire skeleton is working—as a system—to support our bodies and our movement.

Katy and Jeannette explain how the status of the bone in different parts of your skeleton is a record of the movement you have—and have not done—in the past. They outline Wolff's law, the idea that bone adapts and changes according to the stress and load it experiences throughout a lifetime. They bring this concept to life using examples from populations with distinct movement and bone loading histories ranging from ancient human archers and farmers, through different sporting populations to astronauts.

Books Mentioned:

Move Your DNA by Katy Bowman
Orbital by Samantha Harvey
Rethink Your Position by Katy Bowman

Research Mentioned:

Neolithic Women, Manual Labour and Bone
Cycling and Bone Health
Multidirectional Sport and Running: bone strength

Made Possible by Our Dynamic Collective of Wonderful Sponsors:

Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10; Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Ikaria Design, creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 and Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office;

Thoughts/questions email us at podcast@nutritiousmovement.com
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