Podcast
Move Your DNA with Katy Bowman
Hosted by Katy Bowman · EN
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—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives?
Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.
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Nine Minutes to a Healthier Heart: Vigorous Exercise, Menopause & Hypertension
Mar 1100:58:08Tap to summarizeBiomechanist Katy Bowman and biologist Dr. Jeannette Loram explain how just nine minutes of vigorous activity can make a measurable difference for your cardiovascular health. They break down what counts as vigorous exercise, how to gauge it “old skool” without complicated gadgets, and how much is needed based on the movement patterns of the heart-healthy Hadza. Plus, they share nine practical ways to fit short bursts of higher-intensity movement into your day, from running stairs and kitchen dance parties to treading water in a pool.The episode also explores a personal experience related to the menopause transition, including the onset of salt sensitivity, water retention, and hypertension. Katy and Jeannette discuss the link between estrogen and salt management, explaining why the loss of estrogen can make women more susceptible to salt-induced high blood pressure—and what lifestyle shifts can help protect heart health.Enhanced Show Notes and Full Transcript00:00 — Introduction & Sponsors01:50 — Heart Health and Midlife Movement03:45 — What Counts as Vigorous Exercise?07:00 — How Much Vigorous Do We Actually Need? Insights from the Hadza 12:30 — Nine Minutes of Vigorous Movement: Practical Ideas to fit into your life25:00 — Listener Question: Vigorous Movement in the Pool36:20 — Warming Up for Vigorous Movement Snacks 41:30 — Salt Sensitivity, Menopause & Blood PressureLinks & Research Mentioned:Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter Gatherers by Raichlen et al (2017) Lifestyle and Patterns of Physical Activity in Hadza Foragers by Sayre et al (2023)Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality by Stamatakis et al (2022) Postmenopausal Salt Sensitivity and Hypertension by Kim et al (2014)Estrogen negatively regulates the renal epithelial sodium channel (ENaC) by promoting Derlin-1 expression and AMPK activation by Zhang et al (2019) Salt Sensitivity of Blood Pressure in Women by Barris et al (2023)Connect, Move & Learn:Join 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.Peluva: Five-toe minimalist shoes that move like you do—take 10% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.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 October Retreats 2026
Transcribe →Feel Better Knees: Anatomy and Loads
Feb 1100:51:30Tap to summarizeBiomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery.Enhanced Show Notes and Full Transcript 00:00 Introduction: The prevalence of knee issues and arthritis 02:00 Why movement and position matter for knee health 04:08 Sponsors: The Dynamic Collective 05:58 The knee as a “cube,” not just a hinge 10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes 14:20 Cartilage and the knee meniscus: Function and damage 18:00 Changing movement patterns for knee pain: Gait retraining 24:21 Noisy knees explained 26:22 Knee instability: Strength, proprioception, and hypermobility 33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle 46:40 Prehab and post-surgery knee careLinks & Resources Mentioned:The Pelvic List Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
Transcribe →Move Smarter, Not Harder: Three Movement Plan Must-Haves
Jan 2900:43:23Tap to summarizeSet 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 every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.Enhanced Show Notes and Full Transcript00:12 Movement Plan Introduction00:45 Resources for Your Movement Plan01:30 Sponsor Acknowledgements02:50 The Three Movement Plan Must-Haves03:50 The First Essential: A Movement Focus You Re-Evaluate06:25 Daily “Ride-or-Die” Exercises10:30 Psychological Flexibility: Why Time Targets Often Backfire19:18 Containers for Movement: Exploring the SLOTH Model20:13 Sleep, Repetitive Positioning, and Supportive Rest23:16 Leisure Activities26:28 Incorporating Movement Into Your Occupation28:55 Transportation and Home Makeovers33:00 Listener Question: Underuse vs. Overuse of Body PartsBooks Mentioned:My Perfect Movement Plan by Katy BowmanLinks & Resources Mentioned: Download a printable Movement Plan Hamstring curls with a ballSide bend on the ball Ball push-upsConnect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!Made Possible By Our Wonderful Sponsors:Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
Transcribe →Winter Movement Science: Cold Weather Exercise, Heart Health, and Staying Active Indoors
Jan 1401:05:41Tap to summarizeHow cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out. Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months.Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve.Enhanced Show Notes and Full Transcript00:14 Discussing Cold Weather and Its Impact 01:19 The Dynamic Collective 03:07 Practical Tips for Exercising in Cold Weather 03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips 10:45 Cardiovascular System, Cold Weather, and Snow Shoveling 21:52 Cold Water Immersion and Its Effects 29:46 Listener question: Hallux Limitus and Foot Issues 36:02 Introducing Smart Playrooms LINKS & RESOURCES MENTIONEDKaty’s 2025 Advent featuring Venn Designs Air ChairsSmart Playrooms x Move Your DNA equipment picks Smart Playrooms setting up a teen roomSmart Playrooms Sport Court sectionCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS: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.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits October Retreats 2026
Transcribe →2025 Recap + The Rules for a Stronger 2026
Dec 3101:13:55Tap to summarizeAs we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they’re prioritizing in 2026 (strength, power, simplicity, and efficiency). Then we distill the past year’s episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically), the 5 S’s of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway.If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one.Enhanced Show Notes and Full Transcript06:25 Katy and Jeannette review 2025 and look ahead to 202620:40 The Dynamic Collective22:36 Movement Rule Number One: Movement works locally, not just systemically32:05 Movement Rule Number Two: You should be getting the 5 S's of aging38:46 Movement Rule Number Three: It's not the mode, it's the load43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio56:01 Movement Rule Number Six: There will always be something else – move anywayLINKS & RESOURCES MENTIONEDMy Perfect Movement Plan by Katy BowmanI Know I Should Exercise But... by Diana Hill & Katy Bowman CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.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.Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
Transcribe →You’re Not Over the Hill, You’re in the Valley: Why Exercise Must Increase With Age
Dec 1701:15:05Tap to summarizeKaty 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 healthy means choosing to go uphill on purpose. Katy and Jeannette unpack the difference between chronological age and biological aging, why modern life may be speeding up the aging process, and how movement and exercise positively influence the cellular “hallmarks of aging.” They explore why exercise needs to increase with age (even when life gets busier and energy feels lower), and how reframing discomfort can make consistency possible—so you can extend not just your lifespan, but your healthspan, too.Katy also speaks with Pack Matthews of Ikaria Design (creator of the Soul Seat) about “active sitting” and why our rest positions matter as we age. Pack shares his personal origin story—using floor-sitting and dynamic postures to counter arthritis. They also preview the upcoming Soul Seat Mini for the smaller people in your life and explore its role in dynamic classrooms.Enhanced Show Notes and Full Transcript00:03:00 — Flipping the visual: “over the hill” → “in the valley”00:04:00 — The Dynamic Collective00:06:00 — Chronological age vs biological aging & lifespan vs healthspan 00:08:35 — What may be accelerating aging: obesity, diet, sedentary behavior, stress00:12:00 — How “biological age” is measured + hallmarks of aging00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload)00:36:00 — Listener question: handedness across humans, animals, and even plants00:47:00 — Interview: Pack Matthews (Ikaria Design) on the Soul Seat + active sitting LINKS & RESOURCES MENTIONEDHandedness in Animals and PlantsIkaria Design Soul Seat Instagram Soul Seat Facebook CONNECT, 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:My 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.Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT. Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
Transcribe →How Does Exercise Move Your DNA?
Dec 300:45:34Tap to summarizeKaty & 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
Transcribe →Exercise And Recovery: How Rest Makes You Stronger
Nov 1901:05:26Tap to summarizeKaty 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 Transcript1:34 — Introducing the Dynamic Collective Sponsors3:14 — What Is Recovery? Short-Term vs. Long-Term6:29 — Post-Workout Fatigue: Understanding What’s Still “Off” in Your Body9:19 — Rest vs. Recovery: Why They’re Not the Same13:12 — How Recovery After Vigorous Exercise Supports Adaptation and Strength17:17 — Intensity, Training Plateaus, and the Importance of Variability26:31 — Strategies to Boost Recovery: Sleep, Cross-Training, Massage, and Stretching30:01 — Listener Question: How Does Altitude & Plane Travel Affect The Body?39:44 — Introducing My Happy Feet Alignment Socks41:03 — Socks vs. Toe Spacers: What’s the Difference?46:19 — Real Results, Testimonials, and Taylor Swift’s High-Heel Recovery49:09 — Gifting Foot Care Items and New ProductsITEMS, BOOKS & RESOURCES MENTIONEDMy Happy Feet Alignment Socks International orders My Happy Feet Global Super Foot Care Kit Simple Steps To Foot Pain Relief by Katy BowmanCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry 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.comYour Voice on the Podcast: Read The Credits
Transcribe →Parenting a Spicy Child? How to Use Movement to Find Calm and Connection
Nov 1201:14:50Tap to summarizeWhat 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 TranscriptEPISODE HIGHLIGHTS:0:00 – Meet Mary Van Geffen – Parenting insights for “Spicy Ones”0:05 – What is a “Spicy One”? – Understanding strong-willed, big-feeling kids0:07 – Regulation & Co-Regulation – How parents and kids navigate intensity together0:10 – Contagious Emotions & Training your ‘Calm’ Muscle– Mirror neurons in action0:14 – Quick Regulation Tools – Breathing, sensing, and self-talk0:19 – Move to Regulate – Using movement before, during, and after heated moments0:37 – Massage & Connection – Diffusing tension with touch0:52 – Mary’s Resources – Books, classes, and meditations0:53 – Meet Tyler Benner & Venn Design – Movement-friendly furniture and innovative tools0:54 – Dynamic Furniture – Air Chairs and floor cushions that encourage motion0:57 – Genius Energy & Archery – Aligning bones for power and precision1:04 – Tyler’s Shot Trainer – Archery form and physics made simple1:07 – Barefoot Cycling Shoes – The first foot-shaped cycling shoes designed for comfort and performanceBOOKS & RESEARCH MENTIONEDParenting A Spicy One: A comprehensive Guide for Raising a Deep-Feeling and Wonderfully Strong-Willed Kid by Mary Van GeffenMove Your DNA by Katy Bowman "Movement Hunger" Signals by Katy Bowman CONNECT, MOVE & LEARNJoin Katy's Newsletter: Movement Colored GlassesFollow Katy on Substack Try Katy's Virtual Studio Free for 7 days! About Mary Van Geffen OUR SPONSORVenn 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.comYour Voice on the Podcast: Read The Credits
Transcribe →How To Solve The "I Don't Have Time To Exercise" Problem
Oct 2201:07:58Tap to summarizeI don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do. Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again.Enhanced Show Notes and Full TranscriptEPISODE HIGHLIGHTS:07:40 – Wise Effort: Using your energy in alignment with your values08:10 – Genius Energy: Recognizing your unique strengths12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort15:40 – Stalling Behavior: How to recognize and manage it20:03 – Productive Procrastination: Turning stalling energy into productive movement27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active36:10 – Relationship Map: Aligning movement goals, energy, and relationships45:38 – Movement, Community, and Celebrations: Engaging others in activity49:58 – Energy Audit for Decision Making: Four questions to guide your choices57:02 – Listener Question: Floor sleeping and neck tensionBOOKS & RESEARCH MENTIONEDI Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days! About Dr Diana Hill MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Ikaria Design, 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Smart Playrooms, 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officePeluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits
Transcribe →