Podcast appearances and mentions of katy bowman

Try Katy's Virtual Studio Free for 7 Days!This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesIf 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 contractions generate more force with less energy than other types of muscle contraction and are therefore one of the best ways to get stronger. The mechanism of eccentric contraction within the muscle is a little complicated but Katy offers a simple analogy involving two hair combs! Katy and Jeannette offer some examples of how you can incorporate eccentrics into your movement plan with the empowering message that you can get a lot stronger doing only half an exercise. Can't do a pull-up? Not a problem, train the eccentric half of the movement—lowering down from the pull-up bar—and you will reap the strength rewards. Also in this episode, Katy speaks with Pack Matthews of Ikaria Design and creator of the Soul Seat®, the original and adjustable cross-legged chair. Katy is using one for her podcast set up and she and Pack talk about the origin of the chair, how the design has changed over time and Katy's experience with it.  CHAPTERS(0:07:08) - Muscle Contraction: Three types (0:15:56) - Sarcomere: Actin, Myosin, and Titin (0:26:57) - Get Stronger Doing Half of an Exercise (0:41:00) - Listener Question: 'use it or lose it' brought to you by Earth Runners  (0:47:40) - Interview with Pack Matthews of Ikaria Design BOOKS, ARTICLES AND RESEARCH MENTIONEDWant to Get Stronger and Avoid Injury, Try This, New York Times article on eccentrics Eccentrics: Get Stronger Doing Half Of An Exercise, Katy Bowman The Chair by Galen CranzMADE POSSIBLE BY OUR 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 DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officeSmart 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 DNA10Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENTSweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15

Are your “exercise rules” helping or hindering your joy, vitality, and overall well-being? I'm your host Sonya Looney, and in this transformative episode of Grow the Good, I sat down with renowned movement experts Katy Bowman and Diana Hill to challenge traditional fitness narratives. Together, we explore how rigid identities around exercise can limit our potential and discuss practical strategies for creating a more flexible, joyful, and values-driven relationship with movement.You'll gain powerful insights into the psychological and biomechanical aspects of exercise, learn how to redefine what counts as movement, and explore how to break free from compulsive fitness habits. This conversation will inspire you to integrate playful, practical, and nourishing forms of exercise into everyday life, enhancing both your mental health and physical vitality.Here's what you'll learn:Why rigid exercise rules and athlete identities can become restrictiveHow redefining movement to align with personal values increases joy and consistencyPractical tips to transform daily activities into meaningful exerciseWays to overcome compulsive exercise habits and foster flexible routinesThe role of values-driven mindfulness in creating a healthier relationship with physical activityListen now to discover how embracing flexible movement can enhance your health, happiness, and connection to your body.LINKSLearn more about Dr. Diana HillConnect with Katy Bowman on InstagramHealthy Striving and Psychological Flexibility with Dr. Diana HillHow to Apply Effort, Energy, and Values to Thrive with Sonya and Dr. Diana HillNurturing Self-Compassion with ACT Psychologist, Dr. Diana Hill--------------The Grow the Good Podcast is produced by Palm Tree Pod Co.

Try Katy's Virtual Studio Free for 7 Days!This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesBiomechanist Katy Bowman and biologist Jeannette Loram take 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 the protein level - no brain required! This is exciting research and Katy and Jeannette discuss the implications for exercise over the lifespan. Second, they dig into a recent study of uphill walking; the research suggests it is cheaper to take the steeper route, but energy efficiency might not be the only consideration. Finally in response to the online noise about recent changes to the CDC developmental guidelines, Katy and Jeannette explain what has really changed and whether it should have caused such an upset.CHAPTERS02:50 - Muscle Memory  17:12 - Steeper is Cheaper  28:02 - Changes in the CDC milestones  43:22 - Listener Question sponsored by Peluva:  Is it inevitable that our body and parts wear out? ARTICLES AND RESEARCH MENTIONEDNew Explanation of Muscle Memory in Science Daily Skeletal Muscle Proteomic Memory by Hulmi et al (2025)Steeper is Cheaper in Outside Magazine Graded Walking Energetics by Looney et al (2025)CDC Developmental GuidelinesEvidence Informed Milestones by Zubler et al (2022) MADE POSSIBLE BY OUR SPONSORS:Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities, take 15% off with code NUTRITIOUSMOVEMENTSmart 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 office Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 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 DNA10

Today, we talk about Fitness Psychology with leading experts in the field -- Katy Bowman and Diana Hill, PhD, authors of “I Know I Should Exercise, But... 44 Reasons We Don't Move and How to Get Over Them.” The book is that it offers a toolkit of psychological tips and strategies that not only help get your body more movement, but can be applied to other areas of your life as well. Katy is a biomechanist, bestselling author, founder of the movement education company Nutritious Movement, and host of the Move Your DNA podcast. Diana is a clinical psychologist, international trainer, author, sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion, and Host of the Wise Effort podcast. Katy and Diana wrote the book specifically to provide health professionals with the tools to better connect with and support their patients. ◘ Related Links I Know I Should Exercise, But... 44 Reasons We Don't Move and How to Get Over Them https://a.co/d/2dLoYBe Dr. Hill's website: https://drdianahill.com/ Katy's website: https://nutritiousmovement.com/ Move Your DNA with Katy Bowman podcast: https://bit.ly/4dV04f6 Wise Effort Show with Dr. Diana Hill podcast: https://drdianahill.com/podcast/ ◘ Transcript bit.ly/3JoA2mz ◘ This podcast features the song “Follow Your Dreams” (freemusicarchive.org/music/Scott_Ho…ur_Dreams_1918) by Scott Holmes, available under a Creative Commons Attribution-Noncommercial (01https://creativecommons.org/licenses/by-nc/4.0/) license. ◘ Disclaimer: The content and information shared in GW Integrative Medicine is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in GW Integrative Medicine represent the opinions of the host(s) and their guest(s). For medical advice, diagnosis, and/or treatment, please consult a medical professional.

Dr. Diana Hill, a clinical psychologist and expert in acceptance and commitment therapy, and Katy Bowman, a biomechanist and founder of Nutritious Movement, discuss the psychology of movement and common objections to physical activity. They explore the definition of movement, its joy, and healing body image. They also address the 44 common objections, including overcoming time constraints, finding joy in movement, psychological flexibility, and self-compassion in making healthier choices in their new book.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(14:00) Finding Joy in Movement(23:00) Living Out Values Through Movement(33:00) Shaping Movement and Building Connections(36:00) Understanding and Challenging Body Image Ideals(42:00) Reclaiming Body Confidence Through Self-Compassion(55:00) Overcoming Resistance Through Movement Mastery(1:09:00) The “After Party” with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep419A huge thank you to our sponsors:BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

Summer makes it easy to move your body – to get out for a walk, to work in the garden, to hike, bike, stroll, boat, climb, swim, dance under the stars. Whatever calls you. But as we know, many of us – most of us? Do not move enough, and even if we do, we don't get a balanced diet of movement. Which Gardening can help with, and which physical movement, expert Katy Bowman says, is essential to a healthy body, mind, heart, and attitude. Katy is the founder of Nutritious Movement, and she joins us on Cultivating Place this week to share more. Listen in! Cultivating Place now has a donate button! We thank you so much for listening over the years and we hope you'll support Cultivating Place. We can't thank you enough for making it possible for this young program to grow even more of these types of conversations. The show is available as a podcast on SoundCloud and iTunes. To read more and for many more photos, please visit www.cultivatingplace.com.

Try Katy's Virtual Studio Free for 7 Days!This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesBiomechanist Katy Bowman and biologist Jeannette Loram continue their discussion about the skeleton. In this episode, they break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. They use this framework to discuss exercise and bone loading at three life-stages: a growing skeleton, a mature skeleton and a vulnerable skeleton. Listen to this episode to design a movement plan for your bones.Also in this episode, Katy talks to Mike Dally, founder of Earth Runners, minimalist earthing sandals. Katy has walked more miles in Earth Runners than in any other shoe and Katy and Mike talk about her favourite features; from the non-slip foot bed to the replaceable straps and laces. Mike explains earthing technology and testing and describes their latest product that can ground any minimal shoe.Books Mentioned:Grow Wild by Katy BowmanMove Your DNA by Katy BowmanMy Perfect Movement Plan by Katy BowmanResearch Mentioned:LIFTMOR Randomized Controlled Trial by Watson et al (2018)Aquatic Jump Training Review by Mullenax et al (2021) Made Possible by Our Dynamic Collective of Wonderful Sponsors:Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15;  Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; Smart 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 DNA10 and; 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 DNA10.

Do happy couples have more sex or does having more sex make couples happy? This episode begins with some surprising insight into that question. https://www.cmu.edu/news/stories/archives/2015/may/more-sex-does-not-lead-to-happiness.html There is something about board games. Chess, checkers, backgammon, Monopoly, Parcheesi – we like to play board games. What's fascinating is people all over the world love board games and have for centuries. Why is there this universal appeal? What do these games do for us? Here to offer up the answers and explanations is Tim Clare, an award winning writer and author of the book Across the Board: How Games Make Us Human (https://amzn.to/4kmAZvo). Everyone knows exercise is important. Still, a lot of people shy away from it. What is it that turns some people off while other people truly enjoy it? Is there a way to motivate people to exercise more beyond just telling them, “Exercise is good for you”? Can people who hate exercise learn to love it? How much exercise is enough to make a difference? Here to explore all of this is Katy Bowman who is the author of 11 books and a frequent speaker on the topic of movement and exercise. Her work has been featured in The New York Times, The Guardian, and Good Housekeeping and she has been on The Joe Rogan Experience, The Today Show and now she is here. Her latest book is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them (https://amzn.to/4dmWdHs). Do you have a calling? A passion? Not everyone does – or at least not everyone knows what it is. Listen as I reveal some questions you can ask yourself that might help you uncover what you are really called to do with your life. https://www.psychologytoday.com/us/blog/passion/201505/6-signs-that-a-passion-or-calling-is-true PLEASE SUPPORT OUR SPONSORS!!! MINT MOBILE: Ditch overpriced wireless and get 3 months of premium wireless service from Mint Mobile for 15 bucks a month at ⁠⁠⁠⁠⁠https://MintMobile.com/something⁠⁠⁠⁠⁠ ! FACTOR: Eat smart with Factor! Get 50% off at ⁠⁠⁠⁠⁠⁠⁠https://FactorMeals.com/something50off⁠⁠⁠⁠⁠⁠⁠ TIMELINE: Get 10% off your order of Mitopure!  Go to ⁠⁠⁠⁠⁠⁠⁠https://Timeline.com/SOMETHING⁠⁠⁠⁠⁠⁠⁠ ROCKET MONEY: Cancel your unwanted subscriptions and reach your financial goals faster! Go to ⁠⁠https://RocketMoney.com/SOMETHING⁠⁠ QUINCE: Elevate your shopping with Quince! Go to ⁠⁠⁠⁠⁠⁠⁠https://Quince.com/sysk⁠⁠⁠⁠⁠⁠⁠ for free shipping on your order and 365 day returns! INDEED: Get a $75 sponsored job credit to get your jobs more visibility at ⁠⁠⁠⁠⁠⁠⁠https://Indeed.com/SOMETHING⁠⁠⁠⁠⁠⁠⁠ right now! DELL: The power of Dell AI with Intel inside is transforming the world of pro sports! For the players and the fans who are there for every game. See how Dell Technologies with Intel inside can help find your advantage, and power your wins at ⁠⁠⁠https://Dell.com/Wins⁠⁠⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this touching episode of The Wise Effort Show, Dr. Diana Hill converses with Dr. Jennifer Gregg, a psycho-oncologist with vast experience in behavioral medicine and Acceptance and Commitment Therapy (ACT). Dr. Gregg, who has written notable books like ‘Stop Avoiding Stuff' and ‘The Acceptance and Commitment Therapy Skills Workbook,' shares her profoundly personal journey through her husband and son's battles with cancer. She discusses how these experiences shaped her professionally and personally, highlighting the importance of showing up with love, staying grounded in the present moment, and maintaining psychological flexibility amidst life's toughest trials. Listen and Learn About:Children's Reactions to a Parent's DiagnosisSon's Cancer Diagnosis and Family ImpactLiving in the Present MomentUnwise Efforts and Coping MechanismsThe Importance of Community SupportPsychological Flexibility and Values3 Big TakeawaysFacing New UncertaintiesTune in to hear an inspiring story about love, pain, vulnerability, and wise effort in relationships, and gain insights from Dr. Gregg's expert strategies for supporting those dealing with cancer.Suggested Next Episode:Getting Past You and Me to Build a Better Relationship with Terry RealRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.

View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushMost people don't struggle with movement — they struggle with the mindset around movement.In this episode, psychologist Diana Hill and biomechanist Katy Bowman break down the real reasons so many of us stay stuck in sedentary loops. It's not laziness. It's not time. It's our mental patterns:“If I can't do a full 45-minute workout… why bother doing anything at all?”This is the all-or-nothing trap. And it's silently keeping millions of people from ever getting started. In this conversation, you'll learn how to identify your personal barriers to movement, shift the way you think about progress, and create a more flexible, self-compassionate relationship with your body.Whether you're a parent, a busy professional, or someone trying to reclaim your health — this episode will help you stop waiting for the “perfect” workout and start making every bit of movement count.What You'll Learn in This EpisodeWhy rigid beliefs around exercise are blocking your healthHow psychological flexibility aids in eliminating barriers to movementWhy “not enough time” is a myth that keeps you stuckHow to break free from perfectionist, all-or-nothing thinkingHow to build a lifestyle where movement happens naturallyTools from ACT (Acceptance & Commitment Therapy) that actually work

In this heart-opening episode, Dr. Diana Hill invites you to step into big love—the kind of deeply nourishing, energizing relationships that align with your values and genius without compromising your authenticity. Through personal stories, scientific insights, and actionable tools, Diana guides you to explore how you can get the friendships, partnerships, and connections you truly want—without shrinking yourself or playing small.Related ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2026!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.Mentioned in this episode:Hey Therapists! Want to make that next big move in your therapy business, reach more people, and have a bigger impact?In my new era as a modern therapist, I had to rethink everything, and I used my Wise Effort framework...

Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days!This is the first of two episodes on bone. There is lots of discussion in the media about bone health and in this first episode biomechanist Katy Bowman and biologist Jeannette Loram place bone tissue health into a wider context; what really matters is how well the entire skeleton is working—as a system—to support our bodies and our movement. Katy and Jeannette explain how the status of the bone in different parts of your skeleton is a record of the movement you have—and have not done—in the past. They outline Wolff's law, the idea that bone adapts and changes according to the stress and load it experiences throughout a lifetime. They bring this concept to life using examples from populations with distinct movement and bone loading histories ranging from ancient human archers and farmers, through different sporting populations to astronauts. Books Mentioned:Move Your DNA by Katy BowmanOrbital by Samantha Harvey Rethink Your Position by Katy Bowman Research Mentioned: Neolithic Women, Manual Labour and Bone  Cycling and Bone HealthMultidirectional Sport and Running: bone strength  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, take 10% off monkey bars, rock wall panels and holds with code DNA10; Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10;  Peluva, Five-toe minimalist sports shoes ideal for higher impact activities, take 15% off with code NUTRITIOUSMOVEMENT; 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 DNA10; Sweet Skins, beautiful organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15 and Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Diana Hill shares her morning routine, which includes her personal meditation practices using Insight Timer as a tool. This episode features an in-depth conversation with Insight Timer CEO Christopher Plowman about democratizing mental health, the intersection of generosity, greed, and capitalism, the future of AI in meditation, and the challenges and principles of sustaining practice. They also touch on recent research affirming the benefits of consistent and varied meditation practices.Listen and Learn About:Generosity and Free ResourcesAI and MeditationConsistency and Variety in MeditationChallenges in Maintaining MeditationRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful...

Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days!Inspired by a listener's letter, biomechanist Katy Bowman and biologist Jeannette Loram talk about exercise and sport and how these relate to natural movement. They discuss how Katy's message has sometimes been reduced to exercise is ‘bad' and natural movement is ‘better'.Katy explains that this has never been her position; rather her aim has been to challenge the assumption that the only way to move our bodies is through exercise. Her work has been to expand our framework of human movement and provide a broader understanding of the shapes and volumes of movement required for human health. Katy and Jeannette also address issues raised in the listener's letter about gym culture and sports, noting that many of the negatives are perceived rather than actual or are to do with commercialization. They discuss the ubiquity of team sports across human cultures and the many positives that sport can provide, including natural movements—like throwing and catching—that are hard to get elsewhere in life.  Also in this episode Katy interviews Anna Yona, co-founder of the barefoot shoe company Wildling. Anna shares the origin story of Wildling and their expansion from children's shoes into the adult market. Katy and Anna talk about favourite customer stories, teenage shoe choices and Wildling's most recent venture—a rain boot—filling a much needed niche in the minimal shoe market. Books Mentioned:My Perfect Movement Plan by Katy BowmanI Know I Should Exercise, But... by Diana Hill & Katy Bowman Far From the Tree by Andrew Solomon Hunter-Gatherer Childhoods Edited by Barry Hewlett & Michael LambMade Possible by Our Dynamic Collective of Wonderful Sponsors:Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva, Five-toe minimalist sports shoes ideal for higher impact activities; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes and Smart Playrooms, design and products to keep you and your kids engaged and active at home; Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

In this third and final part of my interview with Katy Bowman, a biomechanist and leader of the “movement” movement, we get a peek at her next project, the life changes she's envisioning, and what she learns from birds. (This episode is a re-broadcast, in honor of the release of “I Know I Should Exercise, But…”) We covered: - The author who inspired Katy to think about living life differently - Her desire to write a more beautiful book - The connection between clutter and creativity, and why she's staring to work on getting rid of physical things and clear obligations out of her schedule, too - Why clutter is a hindrance to creative work - Her family's mission statement - The recent book she picked up in an airport and ended up staying up until 4am to finish - Exactly what goes in her morning beverage and exactly when she drinks it - Why 5:30 am is her favorite time of day - A plug for checking out the "dawn chorus", i.e., listening to birds in the morning and learning a little bit about what those early morning songs are communicating Visit Katy at nutritiousmovement.com or follow her on Instagram @nutritiousmovement For full show notes with links to everything we discuss, plus bonus photos!, visit katehanley.substack.com. Big thanks to our sponsor, AquaTru.com. Use promo code KATE to save 20% off a reverse osmosis water filter and support this podcast! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week's guest, biomechanist Katu Bowman, is the author of 12 books on movement, including the bestselling “Move Your DNA” and her most recent book, “ I Know I Should Exercise, But...” Katy is also the founder of Uphill Press, an independent publishing company that has sold more than 300 ,000 copies of its books and had them published in 16 languages. Today we're talking about all the inner stuff that goes into Katy's writing, the thoughts, beliefs, attitudes, likes, dislikes, resistance, et cetera, including: - Why she'd rather start a new project than promote a project that is already finished - How remembering that writing books is an opportunity for her to process her knowledge helps her not get too wrapped up in how well a book is received - The similarities between non-constructive feedback and farts - What she tells herself when her inner critic is chiming in - Unhitching your age from how you feel in your body - How getting older has impacted her creative urgency and output - The self-care approach that helps her choose what to eat, understand the way her mind works, and even introduced her to her husban (This episode is a re-broadcast, in honor of the release of “I Know I Should Exercise, But…”) Visit Katy at nutritiousmovement.com or follow her on Instagram @nutritiousmovement. For full show notes with links to everything we discuss, plus bonus photos!, visit katehanley.substack.com. Big thanks to our sponsor, AquaTru.com. Use promo code KATE to save 20% off a reverse osmosis water filter and support this podcast! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week I sit down with Katy Bowman and Dr. Diana Hill as they shatter conventional exercise wisdom and unveil the psychological forces keeping you from moving your body. This eye-opening conversation reveals how our society's toxic relationship with fitness sabotages our wellbeing, while offering a revolutionary approach to movement that prioritizes joy over aesthetics. Learn why community support is the secret ingredient missing from most fitness journeys, discover how to identify your unique movement motivations, and walk away with practical strategies to transform physical activity from a dreaded chore into a sustainable, fulfilling practice that nourishes both body and mind. SPONSORS Bon Charge: My listeners get 15% off when you order from boncharge.com and use my exclusive promo code GABBY at checkout Puori: Puori is offering 20% off your one-time purchase by going to puori.com/GABBY and using the promo code GABBY at checkout. If you choose their already discounted subscription, that's nearly a third off the price!  OneSkin: Get 15% off OneSkin with the code REECE at  https://www.oneskin.co/ #oneskinpod Ritual: Start Ritual or add Essential For Women 18+ to your subscription today. That's ritual.com/GABBY for 25% off. CHAPTERS 00:00 The Journey of Movement and Motivation 03:00 Understanding Psychological Barriers to Exercise 05:58 The Role of Environment in Movement 08:50 Reframing Our Relationship with Movement 11:47 Exploring Personal Motivations for Movement 15:08 The Importance of Community in Movement 17:58 Breaking Down the Myths of Exercise 20:57 The Connection Between Movement and Well-being 23:51 Empowering Women to Embrace Movement 31:59 The Evolution of Movement and Its Meaning 35:09 Psychological Barriers to Movement 40:39 Finding Movement in a Busy Life 45:32 Understanding Urges and Mindfulness 49:23 Identifying Your Movement Why 54:04 Connecting Movement to Spirituality 01:00:08 The Balance of Structure and Freedom in Movement 01:07:52 The Importance of Vitamin D and Ritual Multivitamins 01:09:37 Understanding Acceptance and Commitment Therapy (ACT) 01:10:57 Exploring Psychological Flexibility and Movement 01:12:41 Addressing Unique Barriers to Movement 01:13:02 The Role of Acceptance in Overcoming Challenges 01:15:23 Navigating Personal Reasons for Movement 01:16:34 The Impact of Trauma on Movement 01:25:40 Technology as a Barrier and Tool for Movement 01:31:15 Collective Mental Health vs. Individual Mental Health 01:36:29 The Importance of Collective Wellness 01:40:03 Navigating Relationships and Personal Growth 01:42:07 Acceptance and Commitment in Movement 01:45:35 Motivational Strategies for Change 01:50:52 Hope and Integration in Modern Life 01:56:35 Learning Through Collaboration and Compassion For more Gabby: Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial The Gabby Reece Show Podcast on Youtube: https://www.youtube.com/channel/UCeEINLNlGvIceFOP7aAZk5A KEYWORDS movement, exercise, psychology, motivation, barriers, community, well-being, personal growth, health, lifestyle, movement, psychological barriers, mindfulness, spirituality, exercise, self-compassion, busy life, health, wellness, personal growth, Vitamin D, Ritual Multivitamins, Acceptance and Commitment Therapy, Psychological Flexibility, Movement Barriers, Trauma, Technology, Mental Health, Self-Compassion, Joy of Movement, wellness, mental health, relationships, movement, acceptance, motivation, personal growth, compassion, hope, collaboration Learn more about your ad choices. Visit megaphone.fm/adchoices

This week my guest is biomechanist Katy Bowman, author of twelve–count ‘em, twelve–books that explore how to improve health and boost well-being through movement, including the best-selling “Move Your DNA,” as well as her newest, “I Know I Should Exercise, But….” Her back catalog includes “My Perfect Movement Plan,” “Rethink Your Position,” “Movement Matters,” “Dynamic Aging,” “Grow Wild,” “Simple Steps to Foot Pain Relief,” “Diastasis Recti,” “Don't Just Sit There,” “Whole Body Barefoot,” and “Alignment Matters.” In fact, Katy has published so many books that she founded her own independent press, Uphill Books. She has also been named one of Maria Shriver's Architects of Change for her work to change the way we move and understand our need for movement, and is the founder of the movement education company Nutritious Movement, based in Washington state, where she lives. (This episode is a re-broadcast, in honor of the release of “I Know I Should Exercise, But…”) We covered: - How writing a book is really an exercise in processing everything she's learned for herself (in addition to being a way to communicate information) - Finding the kind of writing that feels like a downhill flow instead of an uphill slog - Matching your output to your phase of life - How to find the quiet you need to write in a noisy world - Balancing the necessity and allure of technology with a hunger for real-world, in person, nourishing experiences (what she calls “nutrient-dense” experiences) - How she works movement into her writing process - How walking boosts creativity - How she makes the most of her mornings (and why she doesn't have coffee until she's done this one thing each morning) Visit Katy at nutritiousmovement.com or follow her on Instagram @nutritiousmovement. For full show notes with links to everything we discuss, plus bonus photos!, visit katehanley.substack.com. Big thanks to our sponsor, AquaTru.com. Use promo code KATE to save 20% off a reverse osmosis water filter and support this podcast! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Dr. Diana Hill on The Wise Effort Show as she interviews Dr. William Stixrud and Ned Johnson, authors of 'The Self-Driven Child' and their new book 'The Seven Principles for Raising a Self-Driven Child.' They discuss foundational strategies for parenting that include establishing a strong connection, acting as a consultant rather than a manager, communicating healthy expectations, teaching an accurate model of reality, motivating children without trying to change them, being a non-anxious presence, and encouraging radical downtime. The episode offers insights, examples, and personal stories, underscoring the importance of balancing support with autonomy to foster responsible, self-driven children.Listen and Learn About:The Self-Driven Child PrinciplesThe Importance of Connection in ParentingDebunking the Myth of a Linear Path to SuccessThe Importance of Psychological RichnessThe Hero's Journey and Personal SetbacksRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and

Barefoot Expo May 16-17 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days!Katy Bowman and Jeannette Loram kick this episode off with a conversation about British walking idioms and nature-based language. They are then joined by Mark Sisson, author, former distance runner and founder of the minimal shoe company Peluva. Mark, Katy and Jeannette talk about human evolutionary history, walking, health and Mark's latest book Born to Walk. They discuss how running has become the iconic fitness activity but Mark explains how most people would be better served by abundant walking—combined with some strength training and a small amount of higher intensity exercise—to create a more nourishing and less physically stressful movement diet.  Katy also has a conversation with Karri Bowen-Poole, founder of Smart Playrooms and one of the Move Your DNA sponsors. Smart Playrooms offer equipment and design services for indoor play and activity spaces. Katy and Karri discuss the ethos behind Smart Playrooms, the design process and Karri offers her genius recommendations for equipment to add to every home. Katy and Karri explain how to plan flexible and adjustable spaces so that your movement and play areas stay interesting and grow with your family. Books Mentioned:Landmarks by Robert MacfarlaneBorn to Run by Mark Sisson & Brad Kearns The Primal Blueprint by Mark SissonBorn to Run by Mark McDougall I Know I Should Exercise, But... by Diana Hill & Katy Bowman Made Possible by Our Dynamic Collective of Wonderful Sponsors:Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office; Smart Playrooms, design and products to keep you and your kids engaged and active at home; Wildling, minimal footwear for toddlers, kids and adults made from natural materials;  Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Movemate, dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow and Peluva, Five-toe minimalist sports shoes ideal for higher impact activities. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

In this live episode of The Wise Effort Show, Dr. Diana Hill discusses how to grow wiser as we age, challenging common myths and fears about aging. Recorded at the Communal Table, the episode covers the psychology of wisdom, three major blocks to wise aging, and five actionable steps to age wisely and give back using your unique genius. Dr. Hill shares personal stories and research insights, encouraging listeners to embrace a positive narrative about aging.Listen and Learn About:Exploring Myths About AgingTypes of WisdomBlocks to Aging Wisely3 Questions to Ask Yourself5 Wise Effort Tips for Wise AgingRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Move Your DNA Weekends 2025This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days!Biomechanist Katy Bowman and biologist Jeannette Loram discuss movement for the bendy body with their 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. 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 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 and Wildling, minimal footwear for toddlers, kids and adults made from natural materials.  Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

In this episode of The Wise Effort Show, Dr. Diana Hill and Dr. Sharon Bergquist discuss the concept of 'good stress' and its benefits on cellular health. Dr. Bergquist, an award-winning physician with extensive research in lifestyle medicine, explains hormesis and how intentional stressors like exercise, specific foods, and hot-cold therapy can enhance cellular function and longevity. They also delve into practical applications of these stressors to everyday life. Together, they highlight the importance of balancing stress with deep rest for optimal health and vitality.Listen and Learn About:The Role of Food in Good Stress Exploring Hot and Cold ExtremesMovementRestRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell &...

If you're like most people, you've probably experienced times in your life when you just couldn't find the motivation to exercise. Whether it's a lack of time or energy or dealing with feelings like embarrassment or body image issues, experiencing mental blocks that stop you from exercising is a common occurrence. On this episode of The Model Health Show, Dr. Diana Hill and Katy Bowman are here to discuss their new book, I Know I Should Exercise, But… Their book is a powerful guide to understanding the psychology of aligning your actions with your values. We're going to discuss some of the most common roadblocks keeping people from adding movement into their day, and how to overcome them. You're going to learn about the powerful principle of psychological flexibility, how to stack movement into your existing routines, and how to reframe some of the most common barriers that hold people back from moving their bodies. Changing the way you think about movement can add so much value, joy, and self-compassion into your life, and I hope that's what you take away from this interview. Enjoy!    In this episode you'll discover:  How our environments can stifle our movement.   The psychology behind not exercising.   Why your phone can act as a movement disruptor.   What psychological flexibility is.   How identifying your values can help you overcome obstacles.   What the biggest predictor of change is in psychology research.   The definition of time affluence, and how to find more time in your day.  How to utilize stacking to add more movement into you routine.   Why recognizing paradoxes can help you move more.   The power of asking “so what?”   How to find an exercise that works for you when you feel burnt out.   Why light activity can actually give you energy.   How to use your values to identify your motivation.   The importance of optimizing your environment to facilitate more movement.   Why you should give yourself permission to move your body.  How to overcome embarrassment.   Strategies for connecting with others, and the value in sharing your capacity.  What urge surfing is.   Why moving your mindset is a powerful strategy.   Items mentioned in this episode include:  Peluva.com/model -- Get 15% off barefoot shoes with my code MODEL!   Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!   I Know I Should Exercise, But… by Dr. Diana Hill & Katy Bowman -- Get your copy of the new book today!   The Joy of Movement by Dr. Kelly McGonigal -- Read about finding meaning through movement!   Connect with Dr. Diana Hill Website / Facebook / Instagram   Connect with Katy Bowman Website / Facebook / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Peluva and Pique. Peluva's barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

In this episode of The Wise Effort Show, Dr. Diana Hill explores how to bring more excitement, connection, and playfulness into your sex life using the principles of the wise effort model. Joined by sex therapist Jenn Kennedy, they discuss practical tips for breaking out of old routines, opening up emotionally and physically, and focusing on what truly energizes you in the bedroom. The conversation incorporates mindfulness, curiosity, and self-awareness to help listeners achieve deeper intimacy and authentic pleasure.Listen and Learn About:Understanding Sexual Connection and PleasureWise Effort Method in Your Sex LifeUnwise Effort in the BedroomThe Nightmare Review ExercisePractical Skills for Wise Effort in the BedroomRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell...

Online Course March 13th 2025 "Diastasis Recti and Beyond"  --This Episode's Show Notes Join Our Newsletter: Movement Colored GlassesKaty's Virtual Studio - Try it Free for 7 Days! Are you confused by all the social media messaging about muscle mass and strength training? Join us for this beefy episode all about muscle! Biomechanist Katy Bowman and biologist Jeannette Loram discuss the clinical term sarcopenia– age-related muscle decline–and distinguish it from muscle atrophy due to disuse and sedentary lifestyles. Katy and Jeannette tease apart the different elements of muscle decline; mass, strength and function. They debate how each of these can be measured and their importance. Their discussion centers on a listener's question seeking to understand what we should be doing physically to prevent muscle loss. Also in this episode, Katy has a conversation with Tyler Benner of Venn Design, a company creating dynamic seating for homes and offices. Tyler explains how his background in physics and sport have contributed to his creativity in product design. Tyler highlights his solar and sports series of Air Chairs and explains how he has created designs that look exactly like a planet or a basketball! He also introduces his latest venture; Strong Feet Athletics, creator of the first barefoot cycling shoe.  Books MentionedDynamic Aging by Katy Bowman Made Possible by Our Dynamic Collective of Wonderful Sponsors Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Smart Playrooms, design and products to keep you and your kids engaged and active at home; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Peluva Five-toe minimalist sports shoes ideal for higher impact activities, and Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Best-selling author and biomechanist Katy Bowman returns to The 1000 Hours Outside Podcast, this time joined by clinical psychologist Diana Hill, to tackle one of the most relatable struggles of modern life: knowing we should move more, but feeling stuck in patterns that keep us sedentary. Their new book, I Know I Should Exercise, But..., explores 44 common reasons people don't move—from time constraints to embarrassment to plain old exhaustion—and offers practical, mindset-shifting solutions to break through these barriers. In this engaging and eye-opening conversation, Ginny, Katy, and Diana dive into how movement can be seamlessly integrated into daily life, why our psychology plays a bigger role in exercise than we realize, and how embracing flexibility (both mentally and physically) is the key to lifelong movement. With humor, personal anecdotes, and thought-provoking insights, this episode unpacks the hidden obstacles that keep us from moving and how to overcome them—without the guilt, pressure, or rigid expectations that often accompany fitness culture. From redefining exercise as something beyond the gym to embracing movement “snacks” throughout the day, this discussion will leave you feeling empowered to move in ways that truly work for you. Whether you're struggling to find motivation, wrestling with comparison, or simply looking for new ways to incorporate movement into a busy life, this is an episode you won't want to miss! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Wise Effort Show, Dr. Diana Hill and therapist Nedra Glover Tawwab explore what it means to practice wise effort in relationships. They discuss themes from Nedra's book ‘Consider This,' focusing on intentionality, connection, boundaries, and dealing with emotions like guilt and assumptions. The conversation also touches on bravery, adapting to change, and handling others' opinions, offering practical advice for building healthier and more meaningful relationships.Listen and Learn About:Navigating Mom GuiltEmbracing BraveryHonesty and Fragility in RelationshipsEmbracing Change and AdaptabilityHandling Other People's OpinionsRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell &...

In this episode of The Wise Effort Show, clinical psychologist Dr. Diana Hill engages in a profound conversation with Krista Tippett, a Peabody Award-winning broadcaster and creator of the podcast 'On Being'. They discuss how to stay grounded in presence and wisdom amidst life's big questions, the importance of community and eco-grief, and the transformative power of delight and curiosity. They discuss the art of living in uncertain times. Krista shares personal anecdotes and insights on how to navigate life's hardships by cultivating hope, joy, and connection.Listen and Learn The Power of Presence and CommunityBalancing Joy and HardshipThe Importance of Community ResilienceGrief, Healing, and Collective StrengthRelated ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

For more information on online courses in March 2025:Click here for "Is That Yoga Move Right For You?" And here for "Diastasis Recti and Beyond" --View This Episode's Show NotesJoin Our Newsletter: Movement Colored GlassesKaty's Virtual StudioThis is a special episode with two features and several guests! In the first feature, biomechanist 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… 44 Reasons We Don't Move and How to Get Over Them and they came together with Kelly, author of the The Joy of Movement, to talk about personal obstacles to movement, movement frameworks & vocabulary and how to find your ‘movement genius'. In our second feature Katy welcomes author and masters athlete Brad Kearns, to talk about the minimalist five-toed shoe company Peluva, one of our podcast sponsors. Brad shares the early history of the company and how you go about making a minimalist shoe. Katy and Brad discuss the niche that Peluva fills in the minimal shoe market and Brad shares his favourite customer success stories. Books & Articles MentionedI Know I Should Exercise But…44 Reasons We Don't Move and How to Get Over Them by Diana Hill & Katy BowmanThe Joy of Movement by Kelly McGonigal Born to Walk by Mark Sisson with Brad Kearns Made Possible by Our Dynamic Collective of Wonderful Sponsors Peluva Five-toe minimalist sports shoes ideal for higher impact activities, Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep you and your kids engaged and active at home; and Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes;Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

In this episode of The Wise Effort Show, host Diana Hill is joined by her co-author and biomechanist Katy Bowman and they talk with health psychologist Dr. Kelly McGonigal. They discuss how to fall in love with movement by discussing Diana and Katy's new book, "I Know I Should Exercise, But...44 Reasons We Don't Move and How to Get Over Them." In it, they promote a flexible, inclusive approach to removing the many barriers we have bringing more movement into life. The conversation dives into overcoming psychological and environmental barriers, understanding the physical, emotional, and social benefits of movement, and redefining exercise to suit personal needs and life stages.Related ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of

In this special live episode of The Wise Effort Podcast, Dr. Diana Hill explores how to bring more movement into our lives and express our movement genius. Teaming up with Jane Chapman of Communal Table, they host an intimate gathering in Santa Barbara. Dr. Hill talks with Maya, a former dancer and academic who has lost touch with her movement genius. The episode walks through uncovering her barriers, fostering committed action, and ultimately finding ways to joyfully integrate movement into her life.Listen and Learn Rediscovering the Joy of MovementA Drawing Exercise: Synergy vs. MachineBreaking Down Barriers to MovementConnecting to Something We LoveOutward and Inward Committed Action Related ResourcesGet enhanced show notes for this episodeWant to enhance your movement? Take Diana's audio course, "Level Up Your Movement." It's on pre-sale today for a special subscriber-only discount ($40 off for a limited time) and will be available on March 3, 2025.Get our new book I Know I Should Exercise, But…44 Reasons We Don't Move and How to Get Over Them. I wrote it with Katy Bowman, and it will be available on March 4, 2025.Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.Diana's EventsReserve your spot in Diana's Costa Rica retreat in 2025!See Diana at an upcoming eventConnecting With DianaSubscribe for free on Apple Podcasts and Spotify.Leave a 5-star review on Apple so people like you can find the show.Sign up for the free Wise Effort Newsletter.Become a Wise Effort member to support the show.Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana's website.Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell &...

View This Episode's Show Notes Join Our Newsletter: Movement Colored GlassesKaty's Virtual Studio Biomechanist Katy Bowman and biologist Jeannette Loram discuss Matters of the Heart. They cover the anatomy, tissues and function of the cardiovascular system, highlighting key concepts of heart health that are underappreciated. They discuss the importance of the flexibility of red blood cells, arterial walls and the heart muscle itself. They also explain the vital role of skeletal muscle contraction in healthy circulation. Muscle contraction during exercise not only assists the return of blood to the heart from the extremities, it is also the signal for blood vessels near working muscles to dilate or widen ‘pulling' blood from arteries into the tissues. Katy and Jeannette talk about a movement diet to support the cardiovascular system. They emphasize the importance of higher intensity activity for taking the heart and arteries through their full ranges of motion. Their discussion also offers up a much larger buffet of exercise options than you might have previously considered. Strength training, big body work and stress-reducing movement all have complementary benefits for the cardiovascular system. Also in this episode Katy interviews podiatrist Dr Ray McClanahan, founder of Correct Toes and one of our podcast sponsors. Correct Toes are a toe orthotic designed to return toes to their natural alignment as the widest part of the foot. Ray explains the functional benefits of aligned toes, including improved balance, circulation and strength. Katy and Ray chat about how and why Correct Toes came about and they also discuss the future, with an introduction to some of Correct Toes latest products. Books & Articles Mentioned My Perfect Movement Plan by Katy BowmanMove Your DNA by Katy BowmanMade Possible by Our Dynamic Collective of Wonderful Sponsors 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, Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep your kids engaged and active at home;  Wildling, minimal footwear for toddlers, kids and adults made from natural materials and Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office. Thoughts/questions email us at podcast@nutritiousmovement.comYour Voice on the Podcast: Read The Credits 

Katy's new book 'I Know I Should Exercise, But... ' Presale View This Episode's Show Notes Join Our Newsletter: Movement Colored Glasses Katy's Virtual Studio In recent years there has been significant backlash against the idea that posture is related to good health. Join biomechanist Katy Bowman and biologist Jeannette Loram for a philosophical, historical and biological journey into the controversies around posture. Katy and Jeannette discuss whether posture is really a thing; is ‘good' posture important or does your body work just fine regardless of how you hold it? Have we simply inherited postural ideals that are remnants of cultural, social and political baggage? Katy and Jeannette tease this out by discussing definitions of posture, the history of postural ideals and the difficulty in relating pain to posture. They turn to extreme examples of posture and Katy's work in alignment to offer a more nuanced perspective on posture and physical experience in terms of load to tissues over time. Books & Articles MentionedThe Structure of Scientific Revolutions by Thomas S. Kuhn The Rise and Fall of American Posture by David Yosifon & Peter N. Stearns My Perfect Movement Plan by Katy BowmanMade Possible by Our Dynamic Collective of Wonderful Sponsors Movemate; dynamic active standing boards that invite movement and play into your workday, without disrupting your workflow; Smart Playrooms, design and products to keep your kids engaged and active at home; Correct Toes, soft silicone toe spacers that can be worn barefoot or in shoes; Wildling, minimal footwear for toddlers, kids and adults made from natural materials; Venn Design: beautiful floor cushions and ball seats that keep you moving at home or at the office; and Peluva Five-toe minimalist sports shoes ideal for higher impact activities. Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits 

Biomechanist Katy Bowman and biologist Jeannette Loram, discusses a recent study on sitting time, standing time and circulatory risk. They cut through the media hype and explain what the study shows and why any prolonged static position might have health consequences. Katy and Jeannette contrast our cultural norm of being in the same position for many hours a day with the diverse resting positions of the Hadza, a hunter-gatherer group with low cardiovascular risk but also a large amount of rest time. Katy explains how repetitive positioning generates higher pressure in specific locations in our circulatory system setting us up for injury, whereas varied positioning and light movement keeps the cardiovascular system supple and the pressure distributed throughout our system.  Jeannette and Katy touch on other issues to do with repetitive positioning including mobility and discomfort and offer practical suggestions for supporting your mobility and cardiovascular health while stationary. Finally don't miss Katy answering a listener's question on hyperkyphosis via bananas and semi-permanent hair dye!  -- Nutritious Movement Improvement (NMI) is on sale! 25% off through Jan 25th 2025. Click here for more information. 

First podcast of 2025. We have a returning favorite guest Katy Bowman. I have known Katy for years and she has been such a wonderful influence on my movement education. The things I have learned from her helped me personally and professionally. I share her movement education with all of my patients. On this episode we talk about here new book... My Perfect Movement Plan: The Move Your DNA All Day Workbook  The best way to approach movement is to think of it like food—we need certain amounts of all different kinds for our bodies to be healthy. My Perfect Movement Plan helps you figure out exactly which types of movement you're already getting, what you might be missing, and where to fit it into your daily life. This workbook is all about discovering the “movement diet” your body needs. Not any body, but your body, specifically. Complete dozens of self-assessment questions and worksheets to develop a plan--your perfect plan--for nourishing your body with movement in a way that's sustainable, meaningful, adaptable, and even restful. You are going to love this episode and it's a gret way to start youe new year movement journey. Book Purchase here via AMAZON Katy Bowman Website: https://www.nutritiousmovement.com/  

If you listened to Beth's chat with author Katy Bowman about her book (Your Perfect Movement Plan) – complete with some audience questions – and want to hear more, here is the full hour plus session. (Actual conversation starts about 2 minutes into the file.) Listen now:

Biomechanist Katy Bowman talks to biologist Jeannette Loram about the importance of head and neck movement. This year, Katy's annual exercise advent offers 24 moves for the head and neck and Katy explains her personal and professional reasons for choosing this theme.  Jeannette and Katy discuss the head and neck as a hub for our sensory, nervous, immune, digestive and vestibular systems, all of which require movement to support their functions. They discuss common issues of the head and neck region, as well as how repetitive head positioning and neck immobility can relate to broader experiences in the body, such as Katy's discovery of a decrease in her height that she is working to reverse. They discuss the basic movements of the head and neck and also cover the structures of the region including a neck anatomy lesson provided by their favourite 1970s musical ‘Grease' and a third-grade attempt to mimic the album cover! They share their own head and neck care practices and suggest strategies for listeners to add more daily movement for this part of the body; from changing their sleep set-up to pairing specific neck movements with a daily cue.

Biomechanist Katy Bowman talks to biologist Jeannette Loram about dog movement. This discussion stemmed from witnessing a balance ball therapy session for dogs. Just like modern humans, modern dogs now require physical therapy. In this episode, Katy and Jeannette discuss how to use Katy's ‘movement nutrition' framework and apply it to your furry friends. Katy and Jeannette discuss the evolution of dogs and the difference in movement experience between free-ranging ancestral dogs compared with today's urban canines. They discuss how human-chosen pacing is not necessarily the most comfortable for dogs since their most efficient gait pattern is a trot, not a walk. They discuss the importance of meaningful movement for a dog, emphasizing the importance of smell and play as ‘command-free' movement. They also talk about the importance of mentoring movement for dogs, especially safety skills such as swimming.  Finally, they talk about their own dogs and their favourite —and often quirky—activities from climbing trees to log dragging and how dogs and humans can enhance each other's movement diets.

Biomechanist Katy Bowman talks to biologist Jeannette Loram about a recent New York Times article “ Why Sitting All Day May Shorten Your Life”. Katy was a source for this article and she talks with Jeannette about the journalistic process, and why the short-form might be letting us down.Katy and Jeannette talk about the benefits of sitting as well as the risks associated with uninterrupted hours in a chair. They discuss sitting as a two-part issue; first the inactivity and second the fixed body geometry. Katy and Jeannette discuss recent research showing that long hours of sitting are associated with a more rapid rate of cellular aging and how many experiences we put down to aging: muscle and bone loss, low energy levels and low back pain are really influenced by how much we sit.Katy and Jeannette critique the recommendation to offset hours in a chair by increasing exercise time, noting that this is not really how biology works. Katy suggests that this approach is a bit like flossing your teeth diligently while not brushing them.SPONSORS: THE DYNAMIC COLLECTIVE This episode of The Move Your DNA podcast is brought to you by The Dynamic Collective, a group of six companies that create products and services helping you to move more.  The Dynamic Collective is: - Peluva: reimagining minimalist footwear- Movemate: Dynamic active standing board- Smart Playrooms: design and products for active living indoors - Correct Toes: anatomic silicone toe spacers- WIldling: minimal footwear made with natural and sustainable materials - Venn Design:  Functional furniture for a balanced life - sit still less and move more

We just covered Paula as a mover, but what about moving Paula? Author/podcaster Katy Bowman drops in to drop wisdom about effective body movement. And once you've hacked your body, it's time to do that for the rest of your life - a new Life Hacks with Captain Crinkle! GUEST Katy Bowman nutritiousmovement.com HOUSE BAND Lynnea Eckhoff SPONSORS Get 15% off OneSkin with the code PAULA at https://www.oneskin.co/ #oneskinpod Learn more about your ad choices. Visit megaphone.fm/adchoices

Biomechanist Katy Bowman talks to biologist Jeannette Loram about her recent multi-day hike across England. Katy, with her sister Mary, walked from east coast to west coast along the length of Hadrian's Wall. Katy and Jeannette talk about Katy's physical preparation for the walk; the (four pairs!) of shoes Katy selected and when she used them; the changing terrain and gait patterns she adopted and how she felt over the course of the trip. Finally Katy shares her physical and philosophical insights after many days of walking.    --For more info about the events in Boulder Colorado, go to https://www.nutritiousmovement.com/live-events/

There's no way around it: more stuff means more sedentarism.Products of convenience move on our behalf, and our kids are moving their bodies less than any other generation in human history. Our culture–and the items the market produces to support our ways of life—dissuade self-sufficiency, and so creating a movement-rich life for our health and for the planet's may often feel like an uphill battle.This week I speak with author and biomechanist Katy Bowman. Katy offers tangible ways to reclaim the movement opportunities that have been lost to the conveniences associated with modern living. Here's a preview:[7:30] The relationship between carbon footprints, pleasure, and movement lost[16:00] How to become more tolerant of movement in the house[19:15] Ways to engage kids who don't consider themselves "outdoorsy"[22:45] Multitasking versus stacking: What's the difference (and why does it matter?)[25:20]  2 steps listeners can take right now to reclaim movement opportunities that have been lost to convenience  Resources mentioned: Grow Wild: The Whole-Child, Whole-Family, Nature-Rich Guide to Moving More Katy on Instagram Save The Earth book series Watch the extended version of this interview on Youtube This show is listener-supported. Thank you for supporting! Join our (free!) Facebook community here. Find your tribe. Sustainable Minimalists are on Facebook, Instagram + Youtube @sustainableminimalists Say hello! MamaMinimalistBoston@gmail.com.

There's no way around it: more stuff means more sedentarism. Products of convenience move on our behalf, and our kids are moving their bodies less than any other generation in human history. Our culture–and the items the market produces to support our ways of life—dissuade self-sufficiency, and so creating a movement-rich life for our health and for the planet's may often feel like an uphill battle. This week I speak with author and biomechanist Katy Bowman. Katy offers tangible ways to reclaim the movement opportunities that have been lost to the conveniences associated with modern living.   Here's a preview: [7:30] The relationship between carbon footprints, pleasure, and movement lost [16:00] How to become more tolerant of movement in the house [19:15] Ways to engage kids who don't consider themselves "outdoorsy" [22:45] Multitasking versus stacking: What's the difference (and why does it matter?) [25:20]  2 steps listeners can take right now to reclaim movement opportunities that have been lost to convenience     Resources mentioned: Grow Wild: The Whole-Child, Whole-Family, Nature-Rich Guide to Moving More Katy on Instagram Save The Earth book series Watch the extended version of this interview on Youtube This show is listener-supported. Thank you for supporting! Join our (free!) Facebook community here. Find your tribe. Sustainable Minimalists are on Facebook, Instagram + Youtube @sustainableminimalists Say hello! MamaMinimalistBoston@gmail.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Biomechanist Katy Bowman and biologist Jeannette Loram talk about coughing. Katy and Jeannette discuss coughing as a life-saving movement; both in the immediate, to prevent choking, and also in the longer term for adequate clearance of the lungs and the health of our airways. They discuss the anatomy and mechanics of a cough, explaining how the mobility, strength and coordination of our core muscles affects the strength of our cough. They discuss postural presentations such as hyperkyphosis and anterior pelvic tilt that can lead to a weaker cough. They also talk about the liabilities of a cough, including abdominal strain, urinary incontinence, rib damage and back pain.They discuss how coughing, like giving birth, is not a movement that we want to practice: ‘use it or lose it' does not apply in this case! Instead we want to make sure that tension or weakness in our torso is not limiting our ability to cough when we need to. Katy offers a suite of mobility and strength exercises to prepare your coughing apparatus as we head into flu and cold season. 

#473: Today I'm joined by Katy Bowman, a biomechanist (yes, that's as smart and cool as it sounds), bestselling author, movement expert, and host of the Move Your DNA Podcast. We discuss the differences between exercise and functional movement, why movement needs vary, and why resistance training paired with functional movement is essential for aging well. Katy also introduces her new book, My Perfect Movement Plan: The Move Your DNA All Day Workbook AND a new term–”attention fatigue.” (Yes, it means exactly what you think it means!) Listen to the episode to understand what it all means for YOU!Follow Katy on Instagram HERETo order Katy's NEW book, My Perfect Movement Plan: The Move Your DNA All Day Workbook, click HERETo learn more about Katy, visit her website HEREFollow Liz on Instagram HEREOrder IdealAge Daily Aminos + HEREFor exclusive content, giveaway and discounts, subscribe to Liz's newsletter HERE

Biomechanist Katy Bowman and biologist Jeannette Loram discuss gait and question whether there is a ‘right' way to walk. They explain the mechanics of walking gait, outlining the phases and shapes that each leg and foot should move through during the gait cycle. They propose that an ‘abnormal' gait would be one that is missing one of these phases or shapes. They also suggest a framework for assessing walking based on efficiency, symmetry and balance. They talk about gait deficits such as shuffling and waddling and what is missing in those gait patterns while acknowledging that we are all individuals and not all gait variation is abnormal or needs to be corrected. Katy suggests we can only get to the heart of this question by considering human movement ecology; particularly the volume we walk, the shoes we walk in and, for most modern humans, the lack of a requirement to walk long distances efficiently. They discuss this in relation to human hunter-gatherers as well as other animals.  Finally, they answer a couple of listener questions on the rather unusual gait seen in racewalking.   --Go to https://nutritiousmovement.com/walkingwell and use code KatyWalk to save 20%.

In Episode 1101, Katy Bowman, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about a proper Movement Diet. Katy talks to us about how to implement daily habits and lifestyle changes to eliminate pain. Follow Katy on IG: https://www.instagram.com/nutritiousmovement/ Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below!

In Episode 1101, Katy Bowman, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about a proper Movement Diet. Katy talks to us about how to implement daily habits and lifestyle changes to eliminate pain. Follow Katy on IG: https://www.instagram.com/nutritiousmovement/   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below!