Clinical psychologist Dr. Diana Hill joins biomechanist Katy Bowman for an enlightening episode about the delicate balance between setting high expectations and practicing self-compassion, particularly in the realms of movement and mindfulness. Discover how recognizing the constant movements in our lives can lead to intentional responses and holistic well-being. From debunking misconceptions to exploring practical exercises, Katy and Diana offer valuable insights into embracing self-compassion in movement and daily life.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Dr. Andrea Graves, an animal behavior expert, illuminates the profound significance of movement for animals and humans alike. Through personal anecdotes and scientific insights, Katy and Andrea delve into the essential role of providing enriching environments for animals to express their natural behaviors authentically. From discussing innovative approaches like creating "chicken jungle gyms" to exploring the ethical considerations surrounding AI integration in animal welfare, the conversation underscores the interconnectedness between movement, animal welfare, and environmental enrichment. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 emphasize the importance of choosing a guiding word. They also explore personal experiences with living in walkable communities, navigating perimenopause, and general aging. Looking ahead, they share specific goals and strategies for incorporating more movement into their life - plus they select their new movement theme words for the year. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Biomechanist Katy Bowman and her occasional co-host, Dani Alexander (an occupational therapist), explore the importance of grip strength for people of all ages. They discuss therapeutic interventions, such as weighted pencils and play-dough, to improve hand strength and sensory input. They also touch on the impact of weak grip strength on daily tasks and emphasize the need to incorporate grip-strengthening activities into everyday routines. Join Katy and Dani as they delve into the connection between grip strength, overall well-being, and maximizing our physical abilities.Episode Overview:0:00:01 Introduction and mention of previous New York Times features0:03:31 Recap of a previous podcast episode on grip strength0:06:18 Concerns about grip strength from a professional perspective0:08:26 Therapeutic Interventions for Children0:10:40 Play-Doh for Increasing Intrinsic Hand Strength0:13:20 Thera Putty as a Therapy Tool for Adults0:16:04 Importance of Hand Strength in Everyday Life0:24:05 Creating Playgrounds with Obstacle Courses for Kids0:27:04 Importance of diversity in hand use and overuse injuries.0:29:30 The technicality of different hand grips and their importance.0:30:39 Nourishing the Hands and Feet0:32:08 Wondering about the absence of someone in the bathroom0:34:30 Exploring the use of Therapuddy for hand strengthening0:36:54 Multiple approaches to hand training and arm strength development0:39:05 Assessing daily hand movements and seeking inspiration from others0:41:09 Grip Translates to All Finger and Hand Movement0:42:10 The Importance of Grip Strength in Daily Tasks0:44:16 Decline in Strength and Its Impact on Therapy Norms0:45:40 Lowering the Norms: A Frightening Shift in Fitness0:48:51 The Transcendence of Movement: Beyond Individual Body Parts0:49:41 A Salute to an Amazing Friendship --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Biomechanist, Katy Bowman and her husband Michael discuss foot injuries as a natural part of life. Sharing their own experiences, they emphasize the need for adjustments in movement patterns and highlight the importance of staying active as we age. They also address the psychological aspects of injury and provide strategies for avoiding future injuries. Overall, the message is to embrace change, prioritize healing, and always listen to your body.Episode Overview:0:00:01 Welcome to the Move Your DNA podcast0:00:26 Introduction: Focus on Foot Injuries0:03:05 Injury as an Adjustment Period in Life Stages0:10:35 Injury during a sprinting race on the sand0:20:10 Aging and Decreased Cardiovascular Capability0:24:12 The Importance of Maintaining Joyful Movement Amidst Injury0:29:14 Embracing the Valleys: Optimizing for Surviving, Not Just Thriving0:32:19 Finding Alternatives: Adapting to Injury and Changing Gait0:37:43 Embracing Change and Moving Forward0:39:53 The Framework for Troubleshooting Injuries

In this episode, Katy is talking about technology. Specifically where technology meets your head. No, not how technology affects mental health or how you think, but how it could be affecting the actual structure of your skull. Katy and her guests get into headphone dents, tech neck, and bone horns. Episode Overview:0:00:01 Welcome to the Move Your DNA podcast!0:00:31 Tech and Mental Health: How It Affects Your Head0:07:58 Discussing Head Dents0:11:56 The Dent Mystery: Seeking the Truth0:21:12 Importance of varied positioning for babies' development0:31:52 Strengthening tissues to handle increased load and shape changes0:32:33 The Horns Phenomenon and Click-Bait Headlines0:43:01 Natural selection and the success of sickle-shaped cells0:53:15 Navigating the Challenges of Screens in Schools0:57:56 Skeletal Development and Surgical Solutions0:59:20 The Addictive Nature of Handheld Devices1:00:40 Introduction and Background of the Conversation1:03:36 The Nuance of Phone Use and Posture1:09:20 Introduction and Greetings from Lynn Dung, Melbourne, Australia --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 movement more joyful and relevant to you, the mover. Not just in the distant future but here and now. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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. Just like any other parts of your body, when these muscles don’t get movement, it causes problems now and later in life. In this episode, Katy explains why this matters and gives you some fun exercises that you can do at home.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 your body looking "fit" so you can enjoy your vacation. In this episode, Katy flips this idea on its head and invites you to take a different approach. An approach that involves getting your body “vacation ready” by making sure it is moving well enough to enjoy the things you want to do on your vacation.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

It will surprise nobody that Katy spends a lot of time considering the mechanics of breathing movement—the way the levers and pulleys work throughout your breathing anatomy—to facilitate breath. But there are also other things to consider when it comes to breath and breathing. So, Katy invited her friend and author of the new book, Body by Breath, Jill Miller to talk about how the way we breathe can be showing up and affecting our bodies in ways we might not be aware of. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 effective. It turns out that simply telling people to “exercise now to not die later” isn't working the way we might want it to.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 not far away. This is important because your muscles are not only for moving, but they are also creating physiological states in the body - which includes your eyesight.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 toward resolutions at the beginning of the Gregorian calendar year. So, let Katy share with you how to make those resolutions more focused - and therefore more helpful and effective. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 guest co-host Dani Hemmat. The two of them reflect together on what they did to MOVE toward a better version of themselves in 2022. And then, they look forward at their goals and plans for 2023. And don't be fooled, they go way deeper than which trail they want to hike.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 nothing wrong with getting cozy, we already spend a whole lotta time sitting around pretty much the rest of the entire year. So, in this episode, Katy shares tips from an article she wrote all about the ways we can create dynamic celebrations. Put on your headphones and walk with Katy while she shares eleven ways you can layer movement back into your holidays. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

In this episode, Katy is talking foot pain and minimal shoes with podiatrist Dr. Ray McClanahan. Dr. Ray attended Pennsylvania College of Podiatric Medicine and completed a two-year podiatric, surgical residency training in Portland, Oregon, at Legacy Health Systems and Kaiser Permanente as a Podiatric Physician and Surgeon.We've got all these moving parts called feet--parts that need regular movement in order to keep being able to move--stacked beneath the weight of the entire body. That means we ask a lot of our feet because our feet bear the brunt of our body weight. And whether you’re new to movement, an athlete, a young adult or a goldener you must prioritize keeping your feet as strong as you can (perhaps through the use of minimal footwear). Why? Because a significant portion of your lived experience depends on them! --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Kids are dynamic learning machines, but they have been placed in an ever-increasing sedentary educational environment. In this episode, Katy shares the small adjustments--to clothing, backpacks, and before and after school time---you can make that will help your kids get the movement they need. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

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 podcast episode for you. Big picture of movement in a world made for the sedentary can be tricky stuff to distill and explain to others. So this episode is for those folks who may be asking you why you’re wearing funny shoes, or how come you like to stand at meetings, or sit on the floor when hanging out. --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Since that first walk in 2017, Ken continues to balance a daytime desk job with his on-foot passion: experiencing, illuminating, and preserving the numerous Black Heritage Trails in the USA so others do not forget the many steps that have been taken.Support Johnston’s current Walk to Freedom project: gofundme.com/f/walk-to-freedom-new-york-to-canadaLearn more about Ken Johnston and his walks at ourwalktofreedom.com --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat

Katy and a special guest (her husband) outline some furniture-free lifestyle steps to transitioning your body to less supportive sleep surfaces and also how to get more sleeping movements without going mattress-free or pillow-free.  --Join Katy's upcoming movement retreat is May 17–19, at the Art of Living Center in North Carolina—'Healing Your Sole: A Stepwise Approach to Building Forever Functional Feet.' https://www.nutritiousmovement.com/retreat