# 2025 Recap + The Rules for a Stronger 2026 Page: https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/2025-recap-the-rules-for-a-stronger-2026 Text version: https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/2025-recap-the-rules-for-a-stronger-2026.md Podcast: [Move Your DNA with Katy Bowman](https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710) Published: 2025-12-31T10:00:00+00:00 Episode link: https://share.transistor.fm/s/a6df0574 Audio file: https://mgln.ai/e/p1721/media.transistor.fm/a6df0574/a064a9ea.mp3 Processing state: not_requested JSON: https://stenobird.com/v1/public/podcasts/move-your-dna-with-katy-bowman-873710/episodes/2025-recap-the-rules-for-a-stronger-2026 Duration seconds: 4312 ## Resource As we wrap up 2025, we’re doing a shortened version of our annual recap—part reflection, part intention. Katy and Jeannette share their biggest movement wins, smartest health decisions, and one-word themes for the year, then look ahead to what they’re prioritizing in 2026 (strength, power, simplicity, and efficiency). Then we distill the past year’s episodes into a clear set of movement rules for 2026 including: movement works locally (not just systemically) , the 5 S’s of aging (strong, steady, straight, supple, swift) and the reminder that there will always be something else… move anyway . If you only listen to one episode to catch up on the year and set your movement intentions for the next, make it this one. Enhanced Show Notes and Full Transcript 06:25 Katy and Jeannette review 2025 and look ahead to 2026 20:40 The Dynamic Collective 22:36 Movement Rule Number One: Movement works locally, not just systemically 32:05 Movement Rule Number Two: You should be getting the 5 S's of aging 38:46 Movement Rule Number Three: It's not the mode, it's the load 43:13 Movement Rule Number Four: The upward climb – why you need to exercise more as you age 51:29 Movement Rule Number Five: Hearts are like hip joints, or why you need to do more for your heart than just cardio 56:01 Movement Rule Number Six: There will always be something else – move anyway LINKS & RESOURCES MENTIONED My Perfect Movement Plan by Katy Bowman I Know I Should Exercise But... by Diana Hill & Katy Bowman CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Follow Katy on Substack Try Katy's Virtual Studio Free for 7 days! MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting. Peluva: Five-toe minimalist… ## Actions - request_transcript: `POST https://stenobird.com/v1/public/podcasts/move-your-dna-with-katy-bowman-873710/episodes/2025-recap-the-rules-for-a-stronger-2026/transcription-requests` — Idempotently request low-priority transcript generation for this episode. - read_markdown: `GET https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/2025-recap-the-rules-for-a-stronger-2026.md` — Read the agent-friendly Markdown representation of this episode resource. A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed. ## Transcript Full transcripts are not published on public pages unless there is a clear rights basis.