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/all-about-eccentric-contraction-ep-183] Join Our Newsletter: Movement Colored Glasses [https://www.nutritiousmovement.com/newsletter-sign-up/] 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   [https://www.earthrunners.com/] (0:47:40) - Interview with Pack Matthews of Ikaria Design [https://www.ikariadesign.com/]  BOOKS, ARTICLES AND RESEARCH MENTIONED Want to Get Stronger and Avoid Injury, Try This [https://www.nytimes.com/2025/06/04/well/move/eccentric-exercises-workouts.html], New York Times article on eccentrics Eccentrics: Get Stronger Doing Half Of An Exercise [https://nutritiousmovement.com/articles/get-stronger-doing-half-of-an-exercise], Katy Bowman The Chair [https://www.amazon.com/Chair-Rethinking-Culture-Body-Design/dp/0393319555/ref=sr_1_1?dib=eyJ2IjoiMSJ9.tLYsH4pwEW51Qqbb0XNTifm4vZTpRBLa8gsCRSg74n4Cu3dyMeP328JPQc_5VKktlcr6IsjF5oS-20txGZU91hxQgC0ZxL0rB4__0JWhfhVUcSBZYczuW1cUqsJFEKiBU64m7vk0D9AbqP4myklc2c0OYrYWu6q-4_BYi0Jj9I4.tlKnHga6iwekwA7vaRR7GDPtMdllhB1N39TVX7Xm7v8&dib_tag=se&qid=1750078971&refinements=p_27%3AGalen+Cranz&s=books&sr=1-1]by Galen Cranz MADE POSSIBLE BY OUR SPONSORS: 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 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, 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 walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT Sweet Skins [https://sweetskins.com/], organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15

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 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 [https://peluva.com/]:  Is it inevitable that our body and parts wear out?  ARTICLES AND RESEARCH MENTIONED New Explanation of Muscle Memory [https://www.sciencedaily.com/releases/2025/04/250415144022.htm] in Science Daily Skeletal Muscle Proteomic Memory [https://pubmed.ncbi.nlm.nih.gov/40183698/] by Hulmi et al (2025) Steeper is Cheaper [https://www.outsideonline.com/health/training-performance/easy-hike-up-hills/] in Outside Magazine Graded Walking Energetics [https://pubmed.ncbi.nlm.nih.gov/39898599/]by Looney et al (2025) CDC Developmental Guidelines [https://www.cdc.gov/ncbddd/actearly/milestones/index.html] Evidence Informed Milestones [https://pubmed.ncbi.nlm.nih.gov/35132439/] by Zubler et al (2022)  MADE POSSIBLE BY OUR SPONSORS: Peluva [https://peluva.com/], Five-toe minimalist sports shoes ideal for walking and 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 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/], organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 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 Earth Runners [https://www.earthrunners.com/], minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off 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-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]