Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomechanist Katy Bowman and biologist Jeannette Loram discuss the clinical term sarcopenia– age-related muscle decline–and distinguish it from muscle atrophy due to disuse and sedentary lifestyles. Katy and Jeannette tease apart the different elements of muscle decline; mass, strength and function. They debate how each of these can be measured and their im...
Mar 12, 2025•1 hr 20 min•Ep. 176
Katy Bowman is joined by psychologists Dr Diana Hill and Dr Kelly McGonigal . Katy and Diana have co-written a new book I know I should Exercise But… 44 Reasons We Don’t Move and How to Get Over Them and they came together with Kelly, author of the The Joy of Movement , to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius’. In our second feature Katy welcomes author and masters athlete Brad Kearns , to talk about the minimalist ...
Feb 26, 2025•1 hr 19 min•Ep. 175
Biomechanist Katy Bowman and biologist Jeannette Loram discuss Matters of the Heart . They cover the anatomy, tissues and function of the cardiovascular system, highlighting key concepts of heart health that are underappreciated. They discuss the importance of the flexibility of red blood cells, arterial walls and the heart muscle itself. They also explain the vital role of skeletal muscle contraction in healthy circulation. Muscle contraction during exercise not only assists the return of blood...
Feb 12, 2025•1 hr 27 min•Ep. 174
In recent years there has been significant backlash against the idea that posture is related to good health. Join biomechanist Katy Bowman and biologist Jeannette Loram for a philosophical, historical and biological journey into the controversies around posture. Katy and Jeannette discuss whether posture is really a thing; is ‘good’ posture important or does your body work just fine regardless of how you hold it? Have we simply inherited postural ideals that are remnants of cultural, social and ...
Jan 29, 2025•56 min•Ep. 173
Biomechanist Katy Bowman and biologist Jeannette Loram, discusses a recent study on sitting time, standing time and circulatory risk. They cut through the media hype and explain what the study shows and why any prolonged static position might have health consequences. Katy and Jeannette contrast our cultural norm of being in the same position for many hours a day with the diverse resting positions of the Hadza, a hunter-gatherer group with low cardiovascular risk but also a large amount of rest ...
Jan 15, 2025•53 min•Ep. 172
On this episode Katy and Jeannette continue the Move Your DNA annual tradition of reflecting on the past year and looking forward to the next. Through a series of questions Katy and Jeannette reflect on 2024, discuss movement goals for 2025, and invite you to play along. They explore moving through injury, menopause and how to keep progressing with age. They share their plans for 2025 and Katy provides novel strategies to help us all MOVE towards the goals we have for ourselves and our families....
Dec 30, 2024•1 hr 21 min•Ep. 171
Biomechanist Katy Bowman talks to biologist Jeannette Loram about the importance of head and neck movement. This year, Katy’s annual exercise advent offers 24 moves for the head and neck and Katy explains her personal and professional reasons for choosing this theme. Jeannette and Katy discuss the head and neck as a hub for our sensory, nervous, immune, digestive and vestibular systems, all of which require movement to support their functions. They discuss common issues of the head and neck regi...
Dec 11, 2024•1 hr 14 min•Ep. 170
Biomechanist Katy Bowman talks to biologist Jeannette Loram about dog movement. This discussion stemmed from witnessing a balance ball therapy session for dogs. Just like modern humans, modern dogs now require physical therapy. In this episode, Katy and Jeannette discuss how to use Katy’s ‘movement nutrition’ framework and apply it to your furry friends. Katy and Jeannette discuss the evolution of dogs and the difference in movement experience between free-ranging ancestral dogs compared with to...
Nov 27, 2024•55 min•Ep. 169
Biomechanist Katy Bowman talks to biologist Jeannette Loram about a recent New York Times article “ Why Sitting All Day May Shorten Your Life ”. Katy was a source for this article and she talks with Jeannette about the journalistic process, and why the short-form might be letting us down. Katy and Jeannette talk about the benefits of sitting as well as the risks associated with uninterrupted hours in a chair. They discuss sitting as a two-part issue; first the inactivity and second the fixed bod...
Nov 20, 2024•1 hr 1 min•Ep. 168
Biomechanist Katy Bowman talks to biologist Jeannette Loram about her recent multi-day hike across England. Katy, with her sister Mary, walked from east coast to west coast along the length of Hadrian’s Wall. Katy and Jeannette talk about Katy’s physical preparation for the walk; the (four pairs!) of shoes Katy selected and when she used them; the changing terrain and gait patterns she adopted and how she felt over the course of the trip. Finally Katy shares her physical and philosophical insigh...
Oct 30, 2024•1 hr 12 min•Ep. 167
Biomechanist Katy Bowman and biologist Jeannette Loram talk about coughing. Katy and Jeannette discuss coughing as a life-saving movement; both in the immediate, to prevent choking, and also in the longer term for adequate clearance of the lungs and the health of our airways. They discuss the anatomy and mechanics of a cough, explaining how the mobility, strength and coordination of our core muscles affects the strength of our cough. They discuss postural presentations such as hyperkyphosis and ...
Oct 09, 2024•57 min•Ep. 166
Biomechanist Katy Bowman and biologist Jeannette Loram discuss gait and question whether there is a ‘right’ way to walk. They explain the mechanics of walking gait, outlining the phases and shapes that each leg and foot should move through during the gait cycle. They propose that an ‘abnormal’ gait would be one that is missing one of these phases or shapes. They also suggest a framework for assessing walking based on efficiency, symmetry and balance. They talk about gait deficits such as shuffli...
Sep 25, 2024•1 hr 13 min•Ep. 165
In this episode, biomechanist Katy Bowman and biologist Jeannette Loram talk about menopause and movement. They discuss menopause as a natural developmental phase that humans share with only a few other highly social marine mammals. They explain the evolution of menopause in relation to the role of grandmothers within human—and whale—societies and also explore the movement diet of postmenopausal women within hunter-gatherer tribes. Katy and Jeannette discuss health concerns that arise around men...
Sep 11, 2024•1 hr 7 min•Ep. 164
Biomechanist Katy Bowman talks with biologist Jeannette Loram about lung movement. Katy and Jeannette debate whether the lung surfaces are actually outside the body, similar to the tubes of the gut, and discuss how lung movement is not only important for breathing but also for immunity. They discuss the anatomy of our lungs and the mechanics of lung movement and explain how our lungs, just like our hips, have a range of motion that they need to be moved through on a regular basis. They discuss h...
Aug 28, 2024•1 hr 2 min•Ep. 163
Biomechanist Katy Bowman and biologist Jeannette Loram talk all about swimming. They discuss the history of human swimming; whether humans are natural-born swimmers, evidence for swimming in the past and physiological adaptations found in swimming and diving cultures. They discuss the four classic swimming strokes as well as other ways to move in the water and explore the movement macro-and micro-nutrients found in swimming. They talk about joint and bone support and the trade-offs of exercising...
Aug 14, 2024•59 min•Ep. 162
Biomechanist Katy Bowman and biologist Jeannette Loram talk with English professor Vybarr Cregan-Reid about books and the body. Katy, Jeannette and Vybarr discuss being ‘rescued’ by books, the value of fiction in developing empathy, reading as a workout for the brain, how literacy may have changed our brain and the current denigration of fiction within education. They debate ideas about the evolution of storytelling and its role within different cultures, whether reading is a high-tech version o...
Jul 31, 2024•1 hr 10 min•Ep. 161
Following on from our Hiking Poles episode, biomechanist Katy Bowman and biologist Jeannette Loram answer all your other questions about hiking. Katy and Jeannette discuss how to prepare for hiking, walking with a backpack, hiking gear and clothing and how to manage fatigue or pain. They flesh out the functional movements involved in hiking, why downhill can be so hard on the knees and calves and how a backpack changes the loads to your body. Katy also provides a weekly plan of exercises to supp...
Jul 17, 2024•1 hr 1 min•Ep. 160
To Hiking pole, or not to hiking pole, is the question that biomechanist Katy Bowman and biologist Jeannette Loram address in this episode. The use of poles has become a hotly debated topic among hikers and Katy and Jeannette dive in to help explore the issue. They discuss how poles are used in fitness and hiking scenarios, as well as their potential advantages and disadvantages. They specifically get into how the arms and upper body can be used during hiking and explain the mechanics of walking...
Jul 03, 2024•45 min•Ep. 159
Biomechanist Katy Bowman and biologist Jeannette Loram discuss bunions; what they are, how they are created and what to do about them. Inspired by a recent article in National Geographic, they unpack the idea that bunions are a failure of evolution. Rather than being due to a poorly engineered toe, Katy and Jeannette show how bunions are actually created by forces of habit: restrictive footwear and certain walking patterns create forces that push and pull on our big toe and foot with every step ...
Jun 19, 2024•49 min•Ep. 158
Biomechanist Katy Bowman and Parent Coach Mary Van Geffen talk about “Movement As Regulation” for spicy kids. Independent, non-conformist, neurodivergent and sensitive kids can be particularly thrown off kilter by social and movement restrictions. Mary and Katy discuss the need for these kids to express their feelings in a physical way. They unpack different types of movement, focussing particularly on outdoor play, big-body movement, combative play and controlled destruction, all of which can d...
Jun 05, 2024•50 min•Ep. 157
Biomechanist Katy Bowman and biologist Jeannette Loram dig deeper into the concept of movement as nutrition in Katy’s new book “ My Perfect Movement Plan: The Move Your DNA All Day Workbook”. They discuss how the book will help you understand your current movement diet and show you how to create a more balanced movement diet going forward. They introduce tools from the book such as the S.L.O.T.H time budget model, as well as explore how to make the plan align with the reasons you want to move we...
May 14, 2024•42 min•Ep. 156
Biologist Jeannette Loram and Biomechanist Katy Bowman discuss movement “as nutrition”. Using familiar dietary terms, Katy and Jeannette unpack the concept of movement macronutrients, micronutrients and calories. They discuss how simply getting enough physical activity, or "movement calories", does not guarantee you are nourishing your whole body; we also need to consider the general shape you take when moving - the macronutrients- and which parts of you are moving - the micronutrients. They dis...
May 14, 2024•53 min•Ep. 155
Clinical psychologist Dr. Diana Hill joins biomechanist Katy Bowman for an enlightening episode about the delicate balance between setting high expectations and practicing self-compassion, particularly in the realms of movement and mindfulness. Discover how recognizing the constant movements in our lives can lead to intentional responses and holistic well-being. From debunking misconceptions to exploring practical exercises, Katy and Diana offer valuable insights into embracing self-compassion i...
Mar 27, 2024•45 min•Ep. 154
Dr. Andrea Graves, an animal behavior expert, illuminates the profound significance of movement for animals and humans alike. Through personal anecdotes and scientific insights, Katy and Andrea delve into the essential role of providing enriching environments for animals to express their natural behaviors authentically. From discussing innovative approaches like creating "chicken jungle gyms" to exploring the ethical considerations surrounding AI integration in animal welfare, the conversation u...
Feb 28, 2024•1 hr 16 min•Ep. 153
On this episode of the Move Your DNA podcast, Katy and her special guest Dani Alexander reflect on the past year, discuss movement goals for 2024, and emphasize the importance of choosing a guiding word. They also explore personal experiences with living in walkable communities, navigating perimenopause, and general aging. Looking ahead, they share specific goals and strategies for incorporating more movement into their life - plus they select their new movement theme words for the year.
Jan 05, 2024•1 hr•Ep. 152
Biomechanist Katy Bowman and her occasional co-host, Dani Alexander (an occupational therapist), explore the importance of grip strength for people of all ages. They discuss therapeutic interventions, such as weighted pencils and play-dough, to improve hand strength and sensory input. They also touch on the impact of weak grip strength on daily tasks and emphasize the need to incorporate grip-strengthening activities into everyday routines. Join Katy and Dani as they delve into the connection be...
Oct 25, 2023•48 min•Ep. 151
Biomechanist, Katy Bowman and her husband Michael discuss foot injuries as a natural part of life. Sharing their own experiences, they emphasize the need for adjustments in movement patterns and highlight the importance of staying active as we age. They also address the psychological aspects of injury and provide strategies for avoiding future injuries. Overall, the message is to embrace change, prioritize healing, and always listen to your body. Episode Overview: 0:00:01 Welcome to the Move You...
Oct 11, 2023•47 min•Ep. 150
In this episode, Katy is talking about technology. Specifically where technology meets your head. No, not how technology affects mental health or how you think, but how it could be affecting the actual structure of your skull. Katy and her guests get into headphone dents, tech neck, and bone horns. Episode Overview: 0:00:01 Welcome to the Move Your DNA podcast! 0:00:31 Tech and Mental Health: How It Affects Your Head 0:07:58 Discussing Head Dents 0:11:56 The Dent Mystery: Seeking the Truth 0:21:...
Jul 26, 2023•1 hr 10 min•Ep. 149
Katy Bowman talks with Kelly Starrett and Juliet Starrett about their paths to becoming leaders in physical health to share their ideas on how to make movement more joyful and relevant to you, the mover. Not just in the distant future but here and now.
Jun 28, 2023•1 hr 16 min•Ep. 148
Katy reveals another group of very important muscles that probably are not on your list of body parts which need movement - the muscles in your face. Just like any other parts of your body, when these muscles don’t get movement, it causes problems now and later in life. In this episode, Katy explains why this matters and gives you some fun exercises that you can do at home.
May 31, 2023•24 min•Ep. 147
