Move Your DNA with Katy Bowman cover art

Move Your DNA with Katy Bowman

Move Your DNA with Katy Bowman

By: Katy Bowman
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 Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles? Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!Nutritious Movement 2014 - 2025 Alternative & Complementary Medicine Hygiene & Healthy Living
Episodes
  • How Does Exercise Move Your DNA?

    How Does Exercise Move Your DNA?
    Dec 3 2025
    Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells.Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.Enhanced Show Notes and Full Transcript00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression.00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA.00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.”00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus.00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA.00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects.00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements?BOOKS & RESEARCH MENTIONEDMove Your DNA book by Katy Bowman Epigenetic profile of trained vs untrained leg Walking & blood circulation to the brainPhysical Activity, Gut Motility & ConstipationCONNECT, MOVE & LEARNMovement Advent 2025: 24 Ball Exercises to Balance Tech StressJoin 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. Take 15% off until Dec 7th with code MOVEMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable 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.Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent! Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
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    45 mins
  • Exercise And Recovery: How Rest Makes You Stronger

    Exercise And Recovery: How Rest Makes You Stronger
    Nov 19 2025

    Katy and Jeannette explore why proper recovery is just as important as your workouts. They explain how short-term recovery between repetitions or intervals restores homeostasis—the steady state of your cells—allowing you to continue a training session effectively. Over the longer term, recovery after vigorous activity supports tissue repair and adaptation, helping your muscles and connective tissues strengthen. Without sufficient recovery, training plateaus can occur, and your risk of illness may increase. Finally, they discuss rest as an essential part of recovery and share strategies such as cross-training, stretching, and massage to support the body’s repair and adaptation processes.


    Katy talks with Jim Leuty of My Happy Feet Alignment Socks, a simple and effective recovery tool that gently stretches and realigns toes while you rest! Toe-spacers are part of the recovery routine for performers like Taylor Swift, who dance in high heels—and they’re helpful for everyone, particularly if you spend long hours on your feet or struggle with bunions or foot pain. Jim also shares his newest products, including kid sizes and complete foot care gift kits.


    Enhanced Show Notes and Full Transcript

    1:34 — Introducing the Dynamic Collective Sponsors
    3:14 — What Is Recovery? Short-Term vs. Long-Term
    6:29 — Post-Workout Fatigue: Understanding What’s Still “Off” in Your Body
    9:19 — Rest vs. Recovery: Why They’re Not the Same
    13:12 — How Recovery After Vigorous Exercise Supports Adaptation and Strength
    17:17 — Intensity, Training Plateaus, and the Importance of Variability
    26:31 — Strategies to Boost Recovery: Sleep, Cross-Training, Massage, and Stretching
    30:01 — Listener Question: How Does Altitude & Plane Travel Affect The Body?
    39:44 — Introducing My Happy Feet Alignment Socks
    41:03 — Socks vs. Toe Spacers: What’s the Difference?
    46:19 — Real Results, Testimonials, and Taylor Swift’s High-Heel Recovery
    49:09 — Gifting Foot Care Items and New Products


    ITEMS, BOOKS & RESOURCES MENTIONED

    My Happy Feet Alignment Socks

    International orders My Happy Feet Global

    Super Foot Care Kit

    Simple Steps To Foot Pain Relief by Katy Bowman

    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:


    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.
    Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
    Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.
    My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
    Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—enjoy 20% off Nov 17–26 with code MOVEMENTREVOLUTION.


    Thoughts/questions email us at podcast@nutritiousmovement.com
    Your Voice on the Podcast: Read The Credits

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    1 hr and 5 mins
  • Parenting a Spicy Child? How to Use Movement to Find Calm and Connection

    Parenting a Spicy Child? How to Use Movement to Find Calm and Connection
    Nov 12 2025

    What does it mean to raise — or be — a “spicy one”? In this deeply honest and energizing conversation, Katy Bowman and author Mary Van Geffen unpack what it’s like to parent strong-willed, big-feeling kids (and stay sane while doing it). They discuss how movement can support self-regulation and co-regulation, helping both parent and child navigate intensity with compassion and humor. Together, they look at the role of movement before, during, and after heated moments — as well as the art of knowing when to walk away. This episode offers practical wisdom for growing your “calm muscle” and showing up as the safest person in the room.


    Jeannette chats with inventor, designer, and athlete Tyler Benner of Venn Design — the creative mind behind movement-friendly furniture like the Air Chair and the revolutionary barefoot cycling shoe. They explore Tyler’s “genius energy” and how movement awareness informs everything he creates, from furniture to archery tools and innovative footwear.

    Enhanced Show Notes and Full Transcript

    EPISODE HIGHLIGHTS:


    0:00 – Meet Mary Van Geffen – Parenting insights for “Spicy Ones”

    0:05 – What is a “Spicy One”? – Understanding strong-willed, big-feeling kids

    0:07 – Regulation & Co-Regulation – How parents and kids navigate intensity together

    0:10 – Contagious Emotions & Training your ‘Calm’ Muscle– Mirror neurons in action

    0:14 – Quick Regulation Tools – Breathing, sensing, and self-talk

    0:19 – Move to Regulate – Using movement before, during, and after heated moments

    0:37 – Massage & Connection – Diffusing tension with touch

    0:52 – Mary’s Resources – Books, classes, and meditations

    0:53 – Meet Tyler Benner & Venn Design – Movement-friendly furniture and innovative tools

    0:54 – Dynamic Furniture – Air Chairs and floor cushions that encourage motion

    0:57 – Genius Energy & Archery – Aligning bones for power and precision

    1:04 – Tyler’s Shot Trainer – Archery form and physics made simple

    1:07 – Barefoot Cycling Shoes – The first foot-shaped cycling shoes designed for comfort and performance

    BOOKS & RESEARCH MENTIONED

    Parenting A Spicy One: A comprehensive Guide for Raising a Deep-Feeling and Wonderfully Strong-Willed Kid by Mary Van Geffen
    Move Your DNA by Katy Bowman
    "Movement Hunger" Signals by Katy Bowman

    CONNECT, MOVE & LEARN

    Join Katy's Newsletter: Movement Colored Glasses
    Follow Katy on Substack
    Try Katy's Virtual Studio Free for 7 days!
    About Mary Van Geffen

    OUR SPONSOR

    Venn Design makes gorgeous, movement-friendly furniture that turns your home into a space that inspires you to move. Strong Feet Athletics’ barefoot cycling shoes give your feet freedom, comfort, and power—say goodbye to cramped toes!

    Thoughts/questions email us at podcast@nutritiousmovement.com
    Your Voice on the Podcast: Read The Credits


    Show More Show Less
    1 hr and 16 mins
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