Move Your DNA with Katy Bowman

Beyond Lifespan and Healthspan: The Case for Joyspan

29 Apr 2026

Contributed by Lukas

Biomechanist Katy Bowman speaks with gerontologist and author Dr. Kerry Burnight about her concept of joyspan—a missing piece in how we think about ...

Determining if you're FRAIL (or "Pre-Frail") and What to do About it

17 Apr 2026

Contributed by Lukas

Frailty isn’t just something that happens “later”; it’s a gradual loss of resilience that can begin much earlier than most people think. Katy ...

Movement & Disability: Stacking Movement and Education for a Meaningful life

02 Apr 2026

Contributed by Lukas

Inspired by a moving letter from a parent of an adult son with autism, biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the relation...

Amenorrhea, Energy Deficiency & the Female Athlete

25 Mar 2026

Contributed by Lukas

We dive into the often-overlooked topic of amenorrhea: the absence of menstruation. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack ...

Nine Minutes to a Healthier Heart: Vigorous Exercise, Menopause & Hypertension

11 Mar 2026

Contributed by Lukas

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for you...

Feel Better Knees: Anatomy and Loads

11 Feb 2026

Contributed by Lukas

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees t...

Move Smarter, Not Harder: Three Movement Plan Must-Haves

29 Jan 2026

Contributed by Lukas

Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things...

Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors

14 Jan 2026

Contributed by Lukas

How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out. Biomechanist Katy Bowman a...

2025 Recap + The Rules for a Stronger 2026

31 Dec 2025

Contributed by Lukas

As we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest mo...

You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age

17 Dec 2025

Contributed by Lukas

Katy offers an aging reframe: in middle age, you are not “over the hill”—you are actually at the bottom of a valley, and staying strong and heal...

How Does Exercise Move Your DNA?

03 Dec 2025

Contributed by Lukas

Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—...

Exercise And Recovery: How Rest Makes You Stronger

19 Nov 2025

Contributed by Lukas

Katy and Jeannette explore why proper recovery is just as important as your workouts. They explain how short-term recovery between repetitions or inte...

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

12 Nov 2025

Contributed by Lukas

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 ...

How To Solve The "I Don't Have Time To Exercise" Problem

22 Oct 2025

Contributed by Lukas

I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one ...

Want to Stay Strong as You Age? Add Speed to What You Already Do

08 Oct 2025

Contributed by Lukas

As we age, maintaining muscle power—not just strength—is key to staying independent, quick, and injury-free. In this episode, Katy and Jeannette e...

Exercise Pills Explained: Hope or Hype?

26 Sep 2025

Contributed by Lukas

Katy Bowman and Jeannette Loram dig into the science—and the hype—around so-called “exercise pills.” They unpack what these drugs do at the mo...

Exercise and Strong Skin: Are Calluses a Problem or Essential for Strength?

10 Sep 2025

Contributed by Lukas

Katy Bowman and Jeannette Loram explore skin strength, focusing on what a callus is, how calluses form on the hands and feet, and how it affects circu...

Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar

20 Aug 2025

Contributed by Lukas

In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the b...

Can Exercise Fix Aging Eyes?

06 Aug 2025

Contributed by Lukas

Neuro-optometrist Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what y...

What to Do When Rucking Or Carrying Heavy Loads Hurts

23 Jul 2025

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch...

Dynamic Wardrobes: How Clothes Can Restrict, Encourage or Stabilize Movement

09 Jul 2025

Contributed by Lukas

How you get dressed might be impacting the way that you move or the movement choices you are able to make. Katy Bowman and Jeannette Loram highlight ...

All About Eccentric Exercise: Get Stronger Doing Half Of An Exercise

25 Jun 2025

Contributed by Lukas

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 ...

Where Exactly Is Muscle Memory? And Other 'Movement In The News" Headlines

11 Jun 2025

Contributed by Lukas

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 t...

What You Need To Know About Bone 2: It's Not The Mode It's The Load

28 May 2025

Contributed by Lukas

In this episode, we break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. We use this f...

EP 180 What You Need To Know About Bone 1: Your Skeleton Is An Autobiography

07 May 2025

Contributed by Lukas

This is the first of two episodes on bone. In this first episode biomechanist Katy Bowman and biologist Jeannette Loram place bone tissue health into ...

Ep 179: Is The Concept of Exercise Helpful or Harmful?

23 Apr 2025

Contributed by Lukas

Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural ...

Ep 178: Are Humans Born To Walk?

09 Apr 2025

Contributed by Lukas

Katy Bowman and Jeannette Loram kick this episode off with a conversation about British walking idioms and nature-based language. They are then joined...

Ep 177: Hypermobility, Proprioception And Building Up A Bendy Body

26 Mar 2025

Contributed by Lukas

We discuss movement for the bendy body with guest Dr Libby Hinsley, a doctor of physical therapy specializing in the treatment of hypermobility syndro...

Ep 176: Do We Really Lose Muscle As We Get Older?

12 Mar 2025

Contributed by Lukas

Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomecha...

Ep 175 I Know I Should Exercise But....

26 Feb 2025

Contributed by Lukas

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…...

Ep 174: Matters of the Heart

12 Feb 2025

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram discuss Matters of the Heart. They cover the anatomy, tissues and function of the cardiovascula...

Ep 173: Is Posture a Thing?

29 Jan 2025

Contributed by Lukas

In recent years there has been significant backlash against the idea that posture is related to good health. Join biomechanist Katy Bowman and biologi...

Ep 172: Is Standing the New Smoking?

15 Jan 2025

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram, discusses a recent study on sitting time, standing time and circulatory risk. They cut through...

Ep 171 HOW DID YOU MOVE HOW WILL YOU MOVE 2024

30 Dec 2024

Contributed by Lukas

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...

Ep 170: Don’t Ignore the Head and Neck

11 Dec 2024

Contributed by Lukas

Biomechanist Katy Bowman talks to biologist Jeannette Loram about the importance of head and neck movement. This year, Katy’s annual exercise advent...

Ep 169: A Dog's Best Movement Diet

27 Nov 2024

Contributed by Lukas

Biomechanist Katy Bowman talks to biologist Jeannette Loram about dog movement. This discussion stemmed from witnessing a balance ball therapy session...

Ep 168: Is Sitting Aging You Faster?

20 Nov 2024

Contributed by Lukas

Biomechanist Katy Bowman talks to biologist Jeannette Loram about a recent New York Times article “ Why Sitting All Day May Shorten Your Life”. Ka...

Ep 167: Things I Learned Walking 100 Miles in 6 Days

30 Oct 2024

Contributed by Lukas

Biomechanist Katy Bowman talks to biologist Jeannette Loram about her recent multi-day hike across England. Katy, with her sister Mary, walked from ea...

Ep 166: Coughing, A Surprising Measure of Whole-Body Strength

09 Oct 2024

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram talk about coughing. Katy and Jeannette discuss coughing as a life-saving movement; both in th...

Ep 165: Is There Really a 'Right' Way to Walk?

25 Sep 2024

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram discuss gait and question whether there is a ‘right’ way to walk. They explain the mechani...

Ep 164: Menopause in Motion - There is More to Menopause & Movement Than You Think

11 Sep 2024

Contributed by Lukas

In this episode, biomechanist Katy Bowman and biologist Jeannette Loram talk about menopause and movement. They discuss menopause as a natural develop...

Ep 163: Are Lungs Outside the Body?

28 Aug 2024

Contributed by Lukas

Biomechanist Katy Bowman talks with biologist Jeannette Loram about lung movement.Katy and Jeannette debate whether the lung surfaces are actually out...

Ep 162: Are Humans Natural Swimmers?

14 Aug 2024

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram talk all about swimming. They discuss the history of human swimming; whether humans are natural...

Ep 161: Are Books Good for the Body?

31 Jul 2024

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram talk with English professor Vybarr Cregan-Reid about books and the body. Katy, Jeannette and V...

Ep 160: Hiking Mailbag

17 Jul 2024

Contributed by Lukas

Following on from our Hiking Poles episode, biomechanist Katy Bowman and biologist Jeannette Loram answer all your other questions about hiking. Katy ...

Ep 159: To Hiking Pole or Not to Hiking Pole

03 Jul 2024

Contributed by Lukas

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 ...

Ep 158: Are Bunions Born or Made?

19 Jun 2024

Contributed by Lukas

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 r...

Ep 157: Movement as Regulation: Spicy Kids

05 Jun 2024

Contributed by Lukas

Biomechanist Katy Bowman and Parent Coach Mary Van Geffen talk about “Movement As Regulation” for spicy kids. Independent, non-conformist, neurodi...

Ep 156: Your Perfect Movement Plan

14 May 2024

Contributed by Lukas

Biomechanist Katy Bowman and biologist Jeannette Loram dig deeper into the concept of movement as nutrition in Katy’s new book “ My Perfect Moveme...

Ep 155: What is a "Movement Diet"?

14 May 2024

Contributed by Lukas

Biologist Jeannette Loram and Biomechanist Katy Bowman discuss movement “as nutrition”. Using familiar dietary terms, Katy and Jeannette unpack th...

Ep 154: Self-Compassion as Movement Motivation with Dr. Diana Hill

27 Mar 2024

Contributed by Lukas

Clinical psychologist Dr. Diana Hill joins biomechanist Katy Bowman for an enlightening episode about the delicate balance between setting high expect...

Ep 153: Sedentary Animals w/Dr. Andrea Graves

28 Feb 2024

Contributed by Lukas

Dr. Andrea Graves, an animal behavior expert, illuminates the profound significance of movement for animals and humans alike. Through personal anecdot...

Ep 152: How Did You Move? How Will You Move?

05 Jan 2024

Contributed by Lukas

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...

Ep 151: How to Improve Your Grip Strength (and why it matters)

25 Oct 2023

Contributed by Lukas

Biomechanist Katy Bowman and her occasional co-host, Dani Alexander (an occupational therapist), explore the importance of grip strength for people of...

Ep 150: How I Feel About Minimal Shoes After My Foot Injury

11 Oct 2023

Contributed by Lukas

Biomechanist, Katy Bowman and her husband Michael discuss foot injuries as a natural part of life. Sharing their own experiences, they emphasize the n...

Ep 149: Headphone Dents: What it Takes to Reshape a Skull

26 Jul 2023

Contributed by Lukas

In this episode, Katy is talking about technology. Specifically where technology meets your head. No, not how technology affects mental health or how ...

EP 148: Making Movement Meaningful with Kelly and Juliet Starrett

28 Jun 2023

Contributed by Lukas

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...

EP 147: Face Exercise - Why To & How To

31 May 2023

Contributed by Lukas

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. ...

Ep 146: A Different Take On Getting Your Body Vacation-Ready

03 May 2023

Contributed by Lukas

There is an old (and hopefully becoming obsolete) idea that getting your body “vacation ready” means you need to exercise ahead of time to get you...

Ep 145: Breath is a Whole-Body Activity (with Jill Miller)

05 Apr 2023

Contributed by Lukas

It will surprise nobody that Katy spends a lot of time considering the mechanics of breathing movement—the way the levers and pulleys work throughou...

Ep 144: Eleven Feel-Good Reasons For An 11-Minute Walk

15 Mar 2023

Contributed by Lukas

In this episode, Katy explores the way all the “move more” messages we hear and read are framed and how they could be a lot more helpful and effec...

Ep 143: Movement and the Rise of Myopia

08 Feb 2023

Contributed by Lukas

In this episode, Katy and Dr. Barbara L Reiss are talking about Myopia (the medical term for nearsightedness), which is being able to see up close but...

Ep 142: Why Do You Want To Move More?

18 Jan 2023

Contributed by Lukas

At the very beginning of this year, Katy wrote an article: Focus Your Movement Resolution. She did that because she thinks a lot of people gravitate t...

Ep 141: How Did You Move in 2022?

28 Dec 2022

Contributed by Lukas

2022 is nearly over and we will soon be moving on to 2023! This means it is time for Katy to do her "annual" end-of-the-year health recap with special...

Ep 140: CELEBRATE! 11 Steps to Cozy, Joyful & Dynamic Holidays

18 Nov 2022

Contributed by Lukas

For the next few months, many of us will be gathering with friends and family, sitting cozied up around a fireplace or a TV. And while there is nothin...

Ep 139: A Podiatrist Transitions Footwear from Cure to Cause

07 Sep 2022

Contributed by Lukas

In this episode, Katy is talking foot pain and minimal shoes with podiatrist Dr. Ray McClanahan. Dr. Ray attended Pennsylvania College of Podiatric Me...

Ep 138: Back-to-School Movement

17 Aug 2022

Contributed by Lukas

Kids are dynamic learning machines, but they have been placed in an ever-increasing sedentary educational environment. In this episode, Katy shares th...

Ep 137: An Introduction to Movement Beyond Exercise

03 Aug 2022

Contributed by Lukas

If you have been listening to and following Katy's work for a while now and want to share what you have learned with the ones you love, this is the po...

Ep 136: Walking Black Heritage Trails with Ken Johnston

20 Jul 2022

Contributed by Lukas

Since that first walk in 2017, Ken continues to balance a daytime desk job with his on-foot passion: experiencing, illuminating, and preserving the nu...

Ep 135: Sleep MOVEZzzzz

06 Jul 2022

Contributed by Lukas

Katy and a special guest (her husband) outline some furniture-free lifestyle steps to transitioning your body to less supportive sleep surfaces and al...

Ep 134: Are You a Healthy Deviant?

22 Jun 2022

Contributed by Lukas

The definition of health is tricky but hopefully can agree on many elements of what it looks and feels like. On that note, in this episode, Katy and P...

Ep 133: How to Get Your People to Move More

08 Jun 2022

Contributed by Lukas

Diana Hill, Ph.D. is a modern psychologist, mother, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Ther...

Ep 132: How Movement Fits into Intentional Aging

25 May 2022

Contributed by Lukas

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M....

Ep 131: The Authors of Dynamic Aging, 5 Years Later

11 May 2022

Contributed by Lukas

Most of what we want to do in life uses our body as a tool, and many don’t realize how to maintain the tool of our physicality. But it’s possible,...

Ep 130: It's Both What You Walk IN And What You Walk ON

27 Apr 2022

Contributed by Lukas

In this episode, Katy shares an old blog post from her first long trail walk in minimalist shoes (back in 2008) as an example of how we need to pay at...

Ep 129: 10 Ways to Get Kids Walking More, from Toddlers to Tweens

13 Apr 2022

Contributed by Lukas

Katy is sharing a portion of this live talk that she recorded on Orcas Island so more of you could benefit from straightforward and joyful tips to get...

Ep 128: Sedentary Culture/Active Nature

30 Mar 2022

Contributed by Lukas

Right now, “sedentary culture” is part of the broader and overarching culture. But subcultures—including our individual culture—can also be se...

Ep 127: Thoughts on Walking While Walking with Friends

16 Mar 2022

Contributed by Lukas

Katy loves walking in groups. Both small and large groups, because she gets to know people. There are very few interruptions during a long walk and fe...

Bonus: State of the Kate-y

28 Feb 2022

Contributed by Lukas

OVERVIEW00:03:10 - Grow Wild, Podcast guest staring 00:04:40 - Exercise Advent and more00:05:40  - Three Ways to Move Your DNA 00:10:50 - What’s ...

Ep 126: A Different Kind of Activity Tracker

23 Jun 2021

Contributed by Lukas

There are activity trackers that measure your steps, mileage, or jolts of your entire body, but is this good enough?Biomechanist Katy Bowman weighs in...

Ep 125: Introducing Grow Wild

23 Feb 2021

Contributed by Lukas

In this show, biomechanist and author, Katy Bowman introduces her new book on kid and family movement, Grow Wild, with some publishing industry dialog...

Ep 124: Your Questions About Walking

26 Oct 2020

Contributed by Lukas

We received so many questions during “Gait Week” on our social media channels, Katy decided to answer a bunch of them in one show.This program cov...

Ep 123: Gardening Movement

26 May 2020

Contributed by Lukas

We're used to thinking we need to exercise off our food, but what if we thought differently -- that food was where movement comes from? Did you know y...

Ep 122: Breathing Shapes

15 Apr 2020

Contributed by Lukas

On today’s show, biomechanist and author, Katy Bowman talks about a movement on the minds of many folks, and that is breathing. If you haven’t lis...

Ep 121: Move Your Breathing Parts Better

15 Apr 2020

Contributed by Lukas

In this episode of Move Your DNA, biomechanist and author Katy Bowman starts off with a lesson on breathing mechanics. Then she walks you through some...

Ep 120: How (and Why) I Walked 440 Miles for My 44th Birthday

10 Mar 2020

Contributed by Lukas

In this episode of the Move Your DNA podcast, Katy Bowman reads through her recent blog post, How & Why I Walked 440 Miles for My 44th Birthday. ...

Ep 119: Taking Bone Mechanics by the Horns

23 Jul 2019

Contributed by Lukas

Get ready for a deep dive on scientific studies and how to read and understand them. This episode of Move Your DNA will accompany you through a five-m...

Ep 118: Social Media is Shaping Your Relationships

25 Jun 2019

Contributed by Lukas

In this special edition of the Move Your DNA podcast, Katy Bowman writes a Dear John letter to social media—and revisits her past social media break...

Ep 117: How Did You Move in 2018?

18 Dec 2018

Contributed by Lukas

In her annual end-of-year “how did we move” podcast Katy Bowman hosts myriad guests to share their stories as a way to celebrates more than three ...

Ep 116: Taking a Breath(er)

04 Dec 2018

Contributed by Lukas

Katy Bowman answers every question she’s ever received on how to breathe. Plus, she issues an invitation to a PODCAST PARTY—one that’s focused o...

Ep 115: Ancestral Actions with Arthur Haines

20 Nov 2018

Contributed by Lukas

Katy and Arthur Haines talk about re-wilding, and ancestral actions that have largely fallen by the wayside in a sedentary culture, with tips you can ...

Ep 114: Taking Action in the Garden with Rose Hayden-Smith

06 Nov 2018

Contributed by Lukas

Gardening is more than just a fun pastime. In this episode, Katy Bowman and Rose Hayden-Smith talk about historical victory gardens circa World War II...

Ep 113: Long distance actions with Dami Roelse

23 Oct 2018

Contributed by Lukas

Lose Your Age on the Trail author Dami Roelse drops by to talk long distance walking and how to prepare for it. Katy reminds listeners that long dista...

Ep 112: Healthy Hips in Action with Jill Miller

09 Oct 2018

Contributed by Lukas

Katy Bowman and Jill Miller (The Roll Model®, Yoga Tune Up®) talk about hips and how to keep them healthy. Katy and Jill share tons of tips and move...

Ep 111: Kids in Action with Angela Hanscom

25 Sep 2018

Contributed by Lukas

It's not just adults who need to move their DNA, kids do too. Katy Bowman welcomes Timbernook's Angela Hanscom to the podcast to talk about what paren...

Ep 110: Sleep Action with Shawn Stevenson

11 Sep 2018

Contributed by Lukas

Sleep expert Shawn Stevenson helps kick off a new season of Move Your DNA with Katy Bowman, delivering three great tips you can use to improve your sl...

Ep 109: Alignment Matters: Words Matter

28 Aug 2018

Contributed by Lukas

Words Matter: In which Katy Bowman reads three more of the essays that appear in Alignment Matters— Science of Wellness, Immunity Boost, and Correct...

Ep 108: Alignment Matters: Change Your Mind, Change Your Joints

14 Aug 2018

Contributed by Lukas

Katy Bowman reads three more essays from her book Alignment Matters: Your Position in Life, Varus and Valgus, and Hidden Doubts, and riffs on the conn...

Ep 107: Alignment Matters: Movement Motivation

31 Jul 2018

Contributed by Lukas

With three essays from her book Alignment Matters, Katy Bowman delivers some movement motivation that’s as close as the floor, as thrilling to reach...

Ep 106: Alignment Matters: Your Feet Through the Years

17 Jul 2018

Contributed by Lukas

Katy reads three of her favorite essays from Alignment Matters on feet and foot health, and offers a State of the Minimal Shoe Union address, with lot...