Move Your DNA with Katy Bowman

Try Katy's Virtual Studio Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership#free-trial-anchor] This Episode's Show Notes [https://www.nutritiousmovement.com/articles/what-you-need-to-know-about-bone-2-its-not-the-mode-its-the-load-ep-181] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] 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 [https://www.earthrunners.com/], 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 [https://www.earthrunners.com/products/ion-sync-plugs-for-earthing-shoes?variant=40638920786002] that can ground any minimal shoe. Books Mentioned: Grow Wild [https://www.nutritiousmovement.com/store/product/grow-wild]by Katy Bowman Move Your DNA [https://www.nutritiousmovement.com/store/product/move-your-dna] by Katy Bowman My Perfect Movement Plan [https://www.nutritiousmovement.com/store/product/my-perfect-movement-plan] by Katy Bowman Research Mentioned: LIFTMOR Randomized Controlled Trial [https://pubmed.ncbi.nlm.nih.gov/28975661/] by Watson et al (2018) Aquatic Jump Training Review [https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=3008&context=ijes] by Mullenax et al (2021)  Made Possible by Our Dynamic Collective of Wonderful Sponsors: Venn Design [https://www.venndesign.co/], beautiful floor cushions and ball seats that keep you moving at home or at the office; Sweet Skins [https://sweetskins.com/], beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15;  Earth Runners [https://www.earthrunners.com/], minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10; Peluva [https://peluva.com/], Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Smart Playrooms [https://www.smartplayrooms.com/], 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 [https://www.ikariadesign.com/], 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.

Try Katy's Virtual Studio Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership#free-trial-anchor] This Episode's Show Notes [https://www.nutritiousmovement.com/articles/what-you-need-to-know-about-bone-1-your-skeleton-is-an-autobiography-ep-180] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] Katy’s Virtual Studio - Try it Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership] 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 [https://www.nutritiousmovement.com/store/product/move-your-dna] by Katy Bowman Orbital [https://www.amazon.com/Orbital-Samantha-Harvey/dp/0802161545] by Samantha Harvey Rethink Your Position [https://www.nutritiousmovement.com/store/product/rethink-your-position] by Katy Bowman Research Mentioned: Neolithic Women, Manual Labour and Bone  [https://www.science.org/doi/10.1126/sciadv.aao3893]Cycling and Bone Health [https://pmc.ncbi.nlm.nih.gov/articles/PMC3554602/] Multidirectional Sport and Running: bone strength  [https://journals.lww.com/acsm-msse/fulltext/2022/12000/enhanced_bone_size,_microarchitecture,_and.4.aspx] Made Possible by Our Dynamic Collective of Wonderful Sponsors: Smart Playrooms [https://www.smartplayrooms.com/], 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 [https://www.earthrunners.com/], minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10;  Peluva [https://peluva.com/], Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Ikaria Design [https://www.ikariadesign.com/], 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 [https://sweetskins.com/], 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 [https://www.venndesign.co/], beautiful floor cushions and ball seats that keep you moving at home or at the office;  Thoughts/questions email us at podcast@nutritiousmovement.com [podcast@nutritiousmovement.com] Your Voice on the Podcast: Read The Credits  [https://www.speakpipe.com/mydna?mc_cid=a0c28d5684&mc_eid=665ed5ed1a]

Try Katy's Virtual Studio Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership#free-trial-anchor] This Episode's Show Notes [https://www.nutritiousmovement.com/articles/is-the-concept-of-exercise-helpful-or-harmful-podcast-episode-179] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] Katy’s Virtual Studio - Try it Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership] Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy’s message has sometimes been reduced to exercise is ‘bad’ and natural movement is ‘better’. Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health.  Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life.   Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling [https://us.wildling.shoes/]. Anna shares the origin story of Wildling and their expansion from children’s shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling’s most recent venture—a rain boot [https://us.wildling.shoes/collections/shop?style=style_Rain+Boot&tag=Adults]—filling a much needed niche in the minimal shoe market. Books Mentioned: My Perfect Movement Plan [https://www.nutritiousmovement.com/store/product/my-perfect-movement-plan] by Katy Bowman I Know I Should Exercise, But... [https://www.nutritiousmovement.com/store/product/i-know-i-should-exercise-but] by Diana Hill & Katy Bowman Far From the Tree [https://www.amazon.com/Far-Tree-Parents-Children-Identity/dp/0743236726] by Andrew Solomon Hunter-Gatherer Childhoods [https://www.amazon.com/Hunter-Gatherer-Childhoods-Evolutionary-Developmental-Perspectives/dp/0202307492] Edited by Barry Hewlett & Michael Lamb Made Possible by Our Dynamic Collective of Wonderful Sponsors: Movemate [https://www.letsmovemate.com/], dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Venn Design [https://www.venndesign.co/], beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva [https://peluva.com/], Five-toe minimalist sports shoes ideal for higher impact activities; Wildling [https://us.wildling.shoes/], minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes [https://correcttoes.com/], soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms [https://www.smartplayrooms.com/], design and products to keep you and your kids engaged and active at home;  Thoughts/questions email us at podcast@nutritiousmovement.com [podcast@nutritiousmovement.com] Your Voice on the Podcast: Read The Credits  [https://www.speakpipe.com/mydna?mc_cid=a0c28d5684&mc_eid=665ed5ed1a]

Try Katy's Virtual Studio Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership#free-trial-anchor] This Episode's Show Notes [https://www.nutritiousmovement.com/articles/are-humans-born-to-walk-podcast-episode-178] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] Katy’s Virtual Studio - Try it Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership] Katy Bowman and Jeannette Loram kick this episode off with a conversation about British walking idioms and nature-based language. They are then joined by Mark Sisson, author, former distance runner and founder of the minimal shoe company Peluva [https://peluva.com/?view=cro-id28570]. Mark, Katy and Jeannette talk about human evolutionary history, walking, health and Mark’s latest book Born to Walk. They discuss how running has become the iconic fitness activity but Mark explains how most people would be better served by abundant walking—combined with some strength training and a small amount of higher intensity exercise—to create a more nourishing and less physically stressful movement diet.   Katy also has a conversation with Karri Bowen-Poole, founder of Smart Playrooms [https://www.smartplayrooms.com/] and one of the Move Your DNA sponsors. Smart Playrooms offer equipment and design services for indoor play and activity spaces. Katy and Karri discuss the ethos behind Smart Playrooms, the design process and Karri offers her genius recommendations for equipment to add to every home. Katy and Karri explain how to plan flexible and adjustable spaces so that your movement and play areas stay interesting and grow with your family. Books Mentioned: Landmarks [https://www.amazon.com/Landmarks-Landscapes-Robert-Macfarlane/dp/0241967872] https://www.amazon.com/Yoga-Bendy-People-Optimizing-Hypermobility/dp/B0B2TSN3W3?crid=12VD4YPW3VZ38&keywords=yoga+for+bendy+people&qid=1701364003&sprefix=yoga+for+bendy+,aps,119&sr=8-1&linkCode=sl1&tag=yogateacherre-20&linkId=d5d00c03cd493471a0bbdfc435d3245c&language=en_US&ref_=as_li_ss_tlby Robert Macfarlane Born to Walk  [https://borntowalkbook.com/]by Mark Sisson & Brad Kearns The Primal Blueprint [https://www.amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?crid=383IA42R6WVT6&dib=eyJ2IjoiMSJ9.mXasVh9VWdy9gtOQzIsYdlXJr8lpNaxLjDV2eluQ-1B5kGQuxmB8rIabDr0XYKVookAgncqy5JegZAlI4hg1BSUSi_7arNhxbRJuscina8akQl0gC-QHCV_LifdvyPqFlQ-JfynBQmIhLjrV2IyJNP1HSAMj0JZ0Uwhv8SM4fO_YQe6avOv1AWpabIm4ssjAByJsmFB8F7PBvOhe7dlHaOzOE4pQRNAETYNmbGPigeM.qFeqR9OL0aHHgFKQMRd5Ll1h65a7obRpsNiZ5JSP1pk&dib_tag=se&keywords=primal+blueprint&qid=1744024949&sprefix=primal+blue%2Caps%2C218&sr=8-1]by Mark Sisson Born to Run [https://www.chrismcdougall.com/born-to-run/] by Mark McDougall I Know I Should Exercise, But... [https://www.nutritiousmovement.com/store/product/i-know-i-should-exercise-but] by Diana Hill & Katy Bowman  Made Possible by Our Dynamic Collective of Wonderful Sponsors: Venn Design [https://www.venndesign.co/], beautiful floor cushions and ball seats that keep you moving at home or at the office; Smart Playrooms [https://www.smartplayrooms.com/], design and products to keep you and your kids engaged and active at home; Wildling [https://us.wildling.shoes/], minimal footwear for toddlers, kids and adults made from natural materials;  Correct Toes [https://correcttoes.com/], soft silicone toe spacers that can be worn barefoot or in shoes; Movemate [https://www.letsmovemate.com/], dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow and Peluva [https://peluva.com/], Five-toe minimalist sports shoes ideal for higher impact activities.  Thoughts/questions email us at podcast@nutritiousmovement.com [podcast@nutritiousmovement.com] Your Voice on the Podcast: Read The Credits  [https://www.speakpipe.com/mydna?mc_cid=a0c28d5684&mc_eid=665ed5ed1a]

Try Katy's Virtual Studio Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership#free-trial-anchor] This Episode's Show Notes [https://www.nutritiousmovement.com/articles/hypermobility-proprioception-and-building-up-a-bendy-body-podcast-episode-177] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] Katy’s Virtual Studio - Try it Free for 7 Days! [https://www.nutritiousmovement.com/virtual-studio-membership] Biomechanist Katy Bowman and biologist Jeannette Loram discuss movement for the bendy body with their guest Dr Libby Hinsley [https://libbyhinsley.com/], a doctor of physical therapy specializing in the treatment of hypermobility syndromes and chronic pain. Libby shares her personal and professional journey with hypermobility explaining what hypermobility is and the associated symptoms. Libby, Katy and Jeannette discuss the paradox that bendy bodies have large ranges of motion yet tense muscles and how a sedentary lifestyle is even more of a liability for people with hypermobility syndromes. Libby and Katy outline the ABCs of a movement program for bendy bodies that often struggle with proprioception and are easily fatigued. They emphasize the importance of higher load activities performed with very mindful attention to exercise form. They caution that smaller and slower movements are key whatever the exercise modality.  Also in this episode, Katy has a conversation with Sohail Shariff of Movemate [https://www.letsmovemate.com/en-uk], creator of segmented active standing boards designed to be used while you work. Sohail explains the personal stories behind the product and its design. Katy shares her appreciation of the boards particularly how  these boards foster dynamic movement of the foot and ankle, something missing with traditional balance boards. Sohail and Katy also discuss the board's segmented design; the multiple articulations create a flowing but stable motion which means Katy can move and focus on work at the same time. Finally they discuss the value of the board in the therapeutic space particularly for those with a need for movement that soothes the nervous system.  Books Mentioned: Yoga for Bendy People: Optimizing the Benefits of Yoga for Hypermobility [https://www.amazon.com/Yoga-Bendy-People-Optimizing-Hypermobility/dp/B0B2TSN3W3?crid=12VD4YPW3VZ38&keywords=yoga+for+bendy+people&qid=1701364003&sprefix=yoga+for+bendy+,aps,119&sr=8-1&linkCode=sl1&tag=yogateacherre-20&linkId=d5d00c03cd493471a0bbdfc435d3245c&language=en_US&ref_=as_li_ss_tl]by Libby Hinsley I Know I Should Exercise, But... [https://www.nutritiousmovement.com/store/product/i-know-i-should-exercise-but] by Diana Hill & Katy Bowman  Made Possible by Our Dynamic Collective of Wonderful Sponsors: Smart Playrooms [https://www.smartplayrooms.com/], design and products to keep you and your kids engaged and active at home; Movemate [https://www.letsmovemate.com/], dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Correct Toes [https://correcttoes.com/], soft silicone toe spacers that can be worn barefoot or in shoes; Peluva [https://peluva.com/] Five-toe minimalist sports shoes ideal for higher impact activities; Venn Design [https://www.venndesign.co/], beautiful floor cushions and ball seats that keep you moving at home or at the office and Wildling [https://us.wildling.shoes/], minimal footwear for toddlers, kids and adults made from natural materials.   Thoughts/questions email us at podcast@nutritiousmovement.com [podcast@nutritiousmovement.com] Your Voice on the Podcast: Read The Credits  [https://www.speakpipe.com/mydna?mc_cid=a0c28d5684&mc_eid=665ed5ed1a]