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

As we age, maintaining muscle power—not just strength—is key to staying independent, quick, and injury-free. In this episode, Katy and Jeannette explain the difference between strength and power, and why adding speed or intensity to the movements you're already doing—like walking, climbing stairs, or getting up from a chair—can make all the difference. From stair climbing to pickleball to plyometrics, learn practical ways to build power and maintain independence for years to come.They share practical ways to train power with (or without) an overhaul to your routine, and Katy chats with masters athlete and Peluva co-founder Brad Kearns about maintaining explosive strength after 60. Hear how Brad shifted from endurance to high jump, why minimalist shoes can support aging feet, and how smarter movement helps you age better.Enhanced Show Notes & Full Transcript CHAPTERS00:02:15 - Power - the definitions 00:06:10 - The Dynamic Collective 00:12:05 - Why Power is Important as You Get Older 00:21:15 - Listener Question about Plyometrics brought to you by Smart Playrooms 00:31:30 - Interview with power athlete Brad Kearns of Peluva Footwear  BOOKS & RESEARCH MENTIONEDMy Perfect Movement Plan by Katy BowmanWhole Body Barefoot by Katy BowmanACSM’s Health & Fitness Journal Special Edition on Power  CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR 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 DNA10Ikaria 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 officeSweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

Katy Bowman and Jeannette Loram dig into the science—and the hype—around so-called “exercise pills.” They unpack what these drugs do at the 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. The conversation goes 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.Enhanced Show Notes & Full Transcript CHAPTERS 0:03:12 The Dynamic Collective 0:04:28 – How Do Exercise Pills Work?0:06:50 – Exercise Pills, Skeletal Muscle targets and ‘Enhanced’ Sport Performance0:12:30 – Who Might Benefit from Exercise Pills?0:14:08 – Why Pills Can’t Replace All The Effects of Exercise0:24:26 – Can Exercise Pills Close the Health Gap? And Why Are We Failing To Exercise Enough?0:34:26 – Beyond Blood Panels: What Pills Miss About Movement0:36:56 – Listener Question brought to you by Venn Design   RESEARCH MENTIONEDMimicking Exercise: What Matters Most and Where To Next? Hawley et al (2021)Exercise pills for cardiometabolic health cannot mimic the exercise milieu Plaza-Florido et al (2025)CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Venn 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 NUTRITIOUSMOVEMENTIkaria 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 DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits

Katy Bowman and Jeannette Loram explore skin strength, focusing on what a callus is, how calluses form on the hands and feet, and how it affects circulation. They also discuss the pros and cons of calluses, comparing them to a weight belt for your skin—reinforcing, protecting, and ultimately enabling your body to do more.They share personal stories—from rowing and kayaking to gardening—highlighting how it's often skin, not muscles, that limits activity. Katy also chats with Karri Bowen-Poole, founder of Smart Playrooms, about designing home spaces that promote hanging, build skin strength, and support kids’ physical and cognitive development. They cover equipment ideas, dynamic home design tips, and draw inspiration from Ninja Warrior athletes.Enhanced Show Notes & Full Transcript CHAPTERS 00:04:30 - The Dynamic Collective 00:08:20 - What is a Callus? And the Listener Question on calluses & circulation brought to you by Sweet Skins 00:22:30 - Updated insights about the Callus, skin strength and its relationship to whole-body movement  00:35:25 - Skin Tissue and Thoughtful Progression00:42:00 - Interview with Karri Bowen-Poole, founder of Smart PlayroomsBOOKS & RESEARCH PAPERSMove Your DNA by Katy BowmanSimple Steps to Foot Pain Relief by Katy Bowman Callus Formation by Kim et al (2010)Blood Flow In The Skin in relation to temperature and pressure by J Petrofsky (2012)Foot Callus and Tactile Sensitivity by Holowka et al (2019) - Daniel Lieberman group CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTVenn 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 DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Ikaria 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 DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits

In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management.Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently.They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.Enhanced Show Notes & Full Transcript CHAPTERS 0:06:00 - Definitions 0:16:00 - The Dynamic Collective 0:17:00 - You Can’t Exercise Off Diabetes 0:20:00 - Muscle is the Key Tissue (and the Liver)0:36:30 - Stretching & Light Activity 0:47:00 - Exercise Modality for Blood Sugar Regulation0:54:25 - Listener Question on Lupus brought to you by Peluva 1:09:09 - Blood Sugar Spikes During Exercise BOOKS & RESEARCH PAPERS My Perfect Movement Plan by Katy BowmanI know I should Exercise, But... by Diana Hill & Katy BowmanExercise and GLUT4 by Flores-Opazo et al (2020) Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025)  Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015) Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025) The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021) CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Smart 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 DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

Neuro-optometrist Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what you see and turns it into action. Together, they explore the striking parallels between physical and visual health, highlighting how prolonged screen time and visual inactivity can stiffen our eye muscles just like sedentary habits stiffen our joints. Focusing on screens all day is like clenching your fist nonstop—leading to eye strain, headaches, and long-term issues like poor eye coordination, which can affect depth perception, balance, and even increase the risk of falls.The conversation covers everything from visual tics and dry eyes to how vision is connected to musculoskeletal alignment and behavior—and even offers a glimpse into the future of eye health in our tech-heavy world. Dr. Appelbaum also shares how anyone can improve visual stamina and flexibility, and Katy and Jeannette reflect on their personal experience with his online program ScreenFit—a movement program for your eyes! Dr Appelbaum is offering our listeners $200 off ScreenFit using code MOVEYOURDNA: https://bit.ly/moveyourdnaSFEnhanced Show Notes & Full Transcript CHAPTERS00:03:10 - Introducing Dr. Appelbaum 00:09:30 - Impacts of Screens on Vision  00:25:30 -  Unlocking Vision Potential Through Exercise - ScreenFit 00:41:00 - Listener Question on Dry Eyes brought to you by Earth Runners  00:50:40 - The Future of the Screen Time/Vision Connection BOOKS MENTIONEDMy Perfect Movement Plan by Katy BowmanCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

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. Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you!Enhanced Show Notes & Full Transcript CHAPTERS  00:06:00 - The Dynamic Collective 00:07:00 -  Are Humans Born to Carry? 00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General  00:26:00 - What's Holding You Up? Mindfulness in Rucking  00:38:45 -  Listener Question about broken bones, brought to you by Ikaria Design  00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question?  BOOKS, ARTICLES AND RESEARCH MENTIONEDMy Perfect Movement Plan by Katy Bowman Pain-Free Baby Holding by Katy Bowman Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006Bone Density and Intramedullary Rods by Kroger et al 2002CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR WONDERFUL SPONSORS:Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTIkaria 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 officeEarth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Smart 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 DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

How you get dressed might be impacting the way that you move or the movement choices you are able to make. Katy Bowman and Jeannette Loram highlight how stiff or excessively baggy clothing might be ‘casting’ movement. On the flip side ‘stabilizing’ wear like well-designed bras and compressive garments can make movement more comfortable for certain activities. Katy offers advice on how to dress for multiple scenarios: the movement that you plan to do, the spontaneous movements that you might want to do, as well as all the other things you need to do in a day.Also in this episode Katy speaks with Mira Fannin of Sweet Skins. Sweet Skins produce beautiful hemp-cotton organic clothing. Katy and Mira talk about the origin of Sweet Skins and how Mira’s goal to make cute and liveable clothes for busy women has created the perfect movement-friendly clothing line. They also talk about the famous Bike Time pants and the new Sweet Skins styles coming out very soon. Mira is offering our listeners 20% off all clothes with code Movement20 Enhanced Show Notes & Full Transcript CHAPTERS00:06:00 - The Dynamic Collective 00:07:09 - Definitions and Categories of Clothing 00:17:30 - Compressive Garments 00:25:23 - Listener Question brought to you by Venn Design 00:31:23 - How do you get dressed in the morning 00:40:31 - Interview with Mira from Sweet Skins BOOKS, ARTICLES AND RESEARCH MENTIONEDInfluence of Compression Garments on Proprioception by Ghai et al 2024Grow Wild by Katy BowmanRESOURCES Minimal Shoes, The ListMovement Matters: Clothes CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE POSSIBLE BY OUR SPONSORS:Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10Ikaria 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 DNA10Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20Smart Playrooms, design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the officePeluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENTThoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits

If you have heard about eccentric exercise but are unsure of the benefits, what it is or how to do it, this episode is your primer! Eccentric muscle 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.  Enhanced Show Notes & Full Transcript 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 CranzCONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!MADE 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 NUTRITIOUSMOVEMENT Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 15% off with code DNA15Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

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.Enhanced Show Notes & Full Transcript 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) CONNECT, MOVE & LEARNJoin Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!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 DNA10Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

In this episode, we break down the best approach to taking care of your bones using a government framework: Strong, Steady and Straight. We use this 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 Bowman 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.Enhanced Show Notes & Full Transcript Chapters00:04:40 - This Season’s Dynamic Collective 00:06:00 - Strong, Steady, and Straight - What do we mean?  00:13:10 - Childhood - Young Bones  00:30:00 - Vulnerable Bone  (Jump to Section)00:52:00 - Mature & Stable bone - A summary (Jump to Section)00:54:50 - Listener Question brought to you by Sweet Skins Hemp 01:07:40 - Interview with Mike Dally from Earth Runners 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) Connect, Move & Learn Join Our Newsletter: Movement Colored GlassesTry Katy's Virtual Studio Free for 7 days!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.Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits