Nutritious Movement

10/21/2025

NEW ARTICLE UP ON SUBSTACK: "Movement Hunger" Signals

Peeps, I'm much more about LONG FORM than I am about short form (social media posts, reels, etc.). I just launched a new Substack, "Movement-Colored" Glasses. I'll be rolling it out slowly over the next few weeks. Nothing too overwhelming, just thoughtful articles on movement you can read when it suits you.

Take a look here:
katybowmanmovement.substack.com/p/movement-hunger-signals

10/20/2025

Peeps! My brand-new audiobook, "I Know I Should Exercise, But…: 44 Reasons We Don’t Move and How to Get Over Them," is ready!

AAAAnd, all of my audiobooks include a BLOOPER REEL. You can play the bloopers now: nutritiousmovement.com/articles/why-i-include-blooper-reels-in-my-audiobooks To celebrate the new release, I’ve also put all of my other audiobooks on sale through the end of the month too.

Til the end of the month, order the audiobook (for a big discount!) from me directly, before it hits the wider platforms. Plus, when you get it directly from me, it helps a lot (Amazon's Audible pays only 10% to the publisher, while your direct support spreads the love much more to the book makers, including me): nutritiousmovement.com/audiobooks

Two other ways to supporting my writing: 1) f you've already listened to a title, please leave a review (just click on the book title above, then click REVIEWS and leave a review or 2) Ask your LIBRARY to get a paper or audiobook copy for your Libby service!❤️💙🩵

10/17/2025

Want to stay strong as you age?
It’s not just about lifting heavy — it’s about moving with power!

Ep. 190 is all about adding speed and intensity to your everyday activities so you stay strong, quick, and independent for years to come!
Here’s what we cover:

-The difference between strength vs. power — and why both matter

-How to add speed or intensity to everyday moves (like walking, lifting, or standing up)

-Fun and practical ways to train power — from pickleball to stair climbing to plyometrics

Small changes = big results for lifelong movement and vitality!

Listen or read here or wherever you get your podcasts:

nutritiousmovement.com/articles/want-to-stay-strong-as-you-age-add-speed-to-what-you-already-do-podcast-190

10/01/2025

New Podcast Episode is up, all about EXERCISE PILLS!!!

We dig into the science—and the hype—around what these drugs do at the molecular level, what they can—and can’t—mimic about exercise, and who might benefit—from elite athletes to people with disabilities or chronic illness.

We even go beyond physiology into questions of culture, psychology, and even the future of sport—where performance-enhancing technologies are blurring the lines between natural and engineered human potential.

Read or listen here, or wherever you get your podcasts: nutritiousmovement.com/articles/exercise-pills-explained-hope-or-hype-podcast-episode-189

RAISE YOUR HAND IF YOU'RE A PODCAST LISTENER!

09/08/2025

NORTH CAROLINA! I'll be there in less than a month, to lead my favorite event: a 3-day DYNAMIC AGING retreat at the Art of Living Retreat Center, based on my bestselling book with the same name.

Are you feeling the effects of age, but not in the way you’d like? While we can’t stop time, we can transform how we move through it. Dynamic Aging is a retreat designed to help you care for your body with movement—no matter your age.

To get you thinking about moving more, here are some essential movement "to-dos" that can increase movement, improve alignment, and boost vitality at every stage of life.
Retreat info: https://nutritiousmovement.com/articles/retreat-with-me

08/22/2025

New Podcast Episode is up, all about how, exactly, exercise affects blood sugar. We get into the difference between Type I and Type II Diabetes, what's going on in both cases as far as your blood sugar is concerned, and which exercises do what on blood glucose levels. Listen and let me know your thoughts!

Transcript and audio here, or listen wherever you get your podcasts: https://nutritiousmovement.com/articles/diabetes-and-exercise-how-exactly-muscle-movement-manages-blood-sugar-ep-187

08/12/2025

1. Here's how to start a dynamic book club: nutritiousmovement.com/articles/how-to-start-a-walking-book-club

2. My annual "beat Amazon" book sale is on through Aug 15. Save the most on paper, e-book and audiobooks. Thanks for considering, it helps support books getting written! https://nutritiousmovement.com/store/collections/bookstore

07/25/2025

Are you losing your confidence in movement? Overwhelmed with a ton of exercise advice and don't know how to focus your movement practice?

I'm coming to the Art of Living Retreat Center in North Carolina this October, y'all, to lead my favorite event: a 3-day dynamic aging retreat based on mu bestselling book featured on the Today Show.

To get you thinking about moving more, here are some essential movement "to-dos" that can help reduce pain, improve alignment, and boost vitality at every stage of life.

Retreat info: artoflivingretreatcenter.org/event/faculty/katy-bowman/dynamic-aging/

07/24/2025

What to Do When Rucking, Or Carrying Heavy Loads, Hurts

On Move Your DNA episode 185, biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking.

Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result.

Discover a more varied and mindful approach to managing your ruck; your low back will thank you! Listen or read here or wherever you get your podcasts: nutritiousmovement.com/articles/what-to-do-when-rucking-or-carrying-heavy-loads-ep-185

07/15/2025

False dichotomy: If you’re not keeping up to date on your social media feed, you’re burying your head in the sand.

You can stay informed in a way that helps you take compassionate action. My “I Know I Should Exercise, But...” co-author Diana Hill and I just did an interview with NPR LifeKit on how to retrain your brain to prompt you to move, even when stepping away from scrolling becomes so difficult.

This is a Venn diagram of the approach that’s working for my mind and body.

From the episode:

BOWMAN: There’s a lot going on right now, and I think of movement as a way to sort of masticate some of the information coming in. If I sit still and I eat a lot of food, I’m not going to feel as good as if I eat a lot of food and then take a walk afterwards. It just helps me digest. And so I have just found that the Venn diagram of my values of both staying connected and informed and staying moving, the radio podcast show is a really nice way to get outside and make me actually a better container of not only receiving information but figuring out how I’m going to take action after I hear what I hear.

SEGARRA: It’s just a reminder, too, that we’re allowed to care about more than one thing at a time, and you’re allowed to care about your own body, your own self, your own health and the world at large. And, in fact, to help the world at large, you need to also take care of yourself.

Listen to the episode: npr.org/2025/04/13/g-s1-59848/sitting-scrolling-screens-brain-exercise-habit

If you haven’t read “I Know I Should Exercise, But...” check that book out too!

07/14/2025

If you're feeling like scrolling is keeping you from the movement you need, but you're also afraid to step away should you miss important news, Dr. Diana Hill and I talked with the LifeKit team at NPR about steps you can take (sometimes literally).
Listen here or wherever you get your podcasts:

Oftentimes, it's easier to scroll through our phones than do some squats. So what can we do to motivate ourselves to pick movement? In this episode of Life Kit, we speak with clinical psychologist Diana Hill and movement specialist Katy Bowman about how to retrain your brain to crave physical activi...

07/01/2025

"Now, gardeners already move a lot, and we all know that physical activity is great for our bodies. But ask any grower and they’ll tell you that their bodies don’t necessarily feel better after a long day spent laboring—they often feel stiff, and over time can even become injured after doing the same movements over and over again."

If your gardening muscles need a little TLC, I've paired a stretch for each tool or position you're likely to be using. Share with your favorite grower!

Read more, including instructions for each exercise, here: nutritiousmovement.com/articles/sore-after-gardening-simple-stretches-for-stiff-parts