Move Your DNA with Katy Bowman

By Katy Bowman

Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move... more

4.8

605605 ratings

FAQs about Move Your DNA with Katy Bowman:

How many episodes does Move Your DNA with Katy Bowman have?

The podcast currently has 213 episodes available.

Best of Move Your DNA with Katy Bowman

The most played episodes among Podcast App listeners.

Number 1: Use Your Eyes and Ears to Improve the Way You Move
Movement isn't just about muscles and joints. It's also about how our bodies are taking in, interpreting and responding to the world around us. Katy Bowman and Dr. Jeannette Loram discuss how listening can provide valuable information about how we're moving: listening to the sound of your feet landing as you walk, the rhythm and mechanics of rowing, the sound of your stroke as you swim, and even the timing and quality of the breath during exercise can attune you to the form and efficiency of your movement. The conversation turns to vision with neuro-optometrist Dr. Bryce Appelbaum. Katy and Dr Appelbaum explore the relationship between vision and movement, including how visual information can influence balance, spatial orientation and confidence when navigating complex environments. They discuss how our ability to perceive the physical world can be diminished by prolonged, narrow focus on our screens, and how menopause can make visually demanding tasks even more overwhelming. Dr. Appelbaum shares some eye exercises to help us take in more of the world around us—improving our visual system and physical competence at the same time. Finally, Katy and Jeannette answer a listener question about movement programmes for blind people. Enhanced Show Notes and Full Transcript 00:00:00 – Listening to gait 00:04:36 – Dynamic Collective sponsors 00:06:53 – Putting our senses to work: walking, rowing, swimming and soccer 00:25:29 – Vision is more than eyesight: how vision guides movement 00:30:11 – Screens, peripheral vision & taking in the world 00:48:42 – Vision and menopause: brain fog and overwhelm 00:56:32 – Listener question on movement classes for blind people sponsored by Movemate Books, Podcasts & Other Resources Podcast: Can Exercise Fix Aging Eyes? Ep 186 — Move Your DNA Podcast Podcast: What’s It Like to Slowly Go Blind? — Search Engine Podcast Book: An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong Book: The Country of the Blind by Andrew Leland Book: All the Light We Cannot See by Anthony Doerr Connect with Dr. Bryce Appelbaum My Vision First — Dr. Bryce Appelbaum’s Vision Therapy Clinic Dr. Bryce Appelbaum on Instagram ScreenFit™ by Dr. Bryce Appelbaum — take $200 off with code NUTRITIOUSMOVEMENT Connect, Move & Learn with Katy 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: Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT October Retreats 2026
August 31, 20261h 18min
Number 2: Raising Dynamic Kids: Monkey Bars, Fidget Seats & Phone Boundaries
Katy talks to kids raised in a dynamic, "low-furniture" home that swapped conventional couches for indoor monkey bars and balance toys. How did it go? Katy and Jeannette also talk about raising dynamic kids as they grow up, including family movement, getting teenagers to participate, and navigating phones and screen time. Then Katy talks to Pack Matthews, creator of the Soul Seat, about his new Fidget Seat designed for children, and how flexible seating can give kids more opportunities to move while they learn and can also help with focus and attention. Enhanced Show Notes and Full Transcript 0:00 — Katy’s dynamic home 2:50 — The Dynamic Collective 5:00 — Katy talks to kids raised in a “low-furniture” home 28:19 — Listener question: Family movement and screen time, sponsored by Earth Runners 44:00 — The Fidget Seat: Helping kids not sit still Books, Links and Resources: Grow Wild: The Whole-Child, Whole-Family Nature-Rich Guide to Moving More by Katy Bowman Grow Wild A Video Tour of Katy’s Movement-Rich Home A Home With No Furniture: Interview with Katy Bowman The Fidget Seat The Fidget Seat — a movement-first chair for kids designed to let them keep moving while they learn Use code DNA10 for 10% discount on the Fidget Seat 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: My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10 October Retreats 2026
August 18, 20261h 10min
Number 3: Too Much Sitting, "Spiky" Cholesterol, and Heart Disease
Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack emerging research on heart disease, inflammation, cholesterol, and arterial plaque. Inspired by a recent Scientific American article, they explore what plaque is, how and why it forms, and how blood flow patterns influence where plaque accumulates in the arteries. They discuss recent evidence that places inflammation as a foundational piece of heart disease and how the ‘spiky’ shape and structure of cholesterol in plaque has a direct role in the inflammatory pathways and immune system overreactions that occur in heart disease. Katy and Jeannette offer practical insights into how regular activity, varied positioning, and lifestyle choices can help support healthy arteries. They also discuss the importance of scientific curiosity, prevention over treatment, and why understanding the body's processes can inspire better self-care. Enhanced Show Notes and Full Transcript 0:00 — Introduction: the Scientific American article on heart inflammation 3:43 — Dynamic Collective 9.15 — Main takeaway: inflammation, cholesterol and heart disease 9:47 — What is plaque? 15:33 — Why plaque forms in specific locations within arteries: wounding and blood flow 23:12 — How cholesterol enters arterial walls 40:00 — Why understanding the body can deepen appreciation and motivation for self-care 44:16 — Listener question: sciatic pain (sponsored by Venn Design). Books, Links and Resources: Science and Poetry by Mary Midgely 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: Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. 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. ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Thoughts/questions email us at [email protected] Your Voice on the Podcast: Read The Credits October Retreats 2026
June 24, 202654min
Number 4: Pelvic Alignment: Constipation, Sacral Pain & Sexual Health
Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care. They discuss Tia’s recent book, Tending To Your Womb, a guide to caring for the uterus and pelvic tissues through awareness, movement, and practical self-care strategies. In this episode, Katy and Tia focus on movement-based approaches for uterine retroversion, a pelvic misalignment that can contribute to sacral pain, sciatic symptoms, and constipation. They also explore clitoral atrophy — a reduction in tissue size, tone, and flexibility that can occur during menopause — and share movement and self-care practices to help maintain mobility and function. Tune in and join in for a guided pelvic clock movement sequence taught by Tia. Enhanced Show Notes and Full Transcript 0:00 Intro & New Dynamic Collective 6:56 Meet Dr. Tia Ukpe-Wallace 9:49 Misalignments of the uterus 15:30 Symptoms of a retroverted uterus: constipation, sacral pain & sciatica 19:55 The pelvic clock: join in with a guided practice! 27:43 Clitoral atrophy in menopause & movement-based approaches 35:24 Self-care: not indulgence, but simple body maintenance 42:25 Where to find Tia Ukpe-Wallace 46:34 Listener question on prolapse, sponsored by Earth Runners Books, Links and Resources: Tending to your Womb: Self-Care for Every Stage of Your Reproductive Journey, No Matter the Outcome by Anietie Ukpe-Wallace About Tia Ukpe-Wallace Tia on Instagram @selfcarephysio 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: Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe 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 Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting Thoughts/questions email us at [email protected] Your Voice on the Podcast: Read The Credits October Retreats 2026
May 13, 202657min
Number 5: Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body
We discuss movement for the bendy body with guest Dr Libby Hinsley, 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, 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. Enhanced Show Notes & Full Transcript Chapters: 00:04:45 - Dynamic Collective 00:06:15 - Introducing Libby Hinsley 00:10:30 - Hypermobility - Definition and Explanation 00:14:40 - Symptoms 00:23:35 - Exercise and muscle use in the floppy body 00:29:30 - A Movement Diet for the bendy body 00:41:30 - Listener Question brought to you by Peluva 00:55:35 - Interview with Sohail Shariff of Movemate Books Mentioned: Yoga for Bendy People: Optimizing the Benefits of Yoga for Hypermobility by Libby Hinsley I Know I Should Exercise, But... by Diana Hill & Katy Bowman Connect, Move & Learn Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! 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 Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes Peluva, Five-toe minimalist sports shoes ideal for higher impact activities Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office Wildling, minimal footwear for toddlers, kids and adults made from natural materials. Thoughts/questions email us at [email protected] Your Voice on the Podcast: Read The Credits October Retreats 2026
March 26, 20251h 26min