{"podcast":{"title":"Move Your DNA with Katy Bowman","slug":"move-your-dna-with-katy-bowman-873710","podcast_index_feed_id":873710,"rss_url":"https://feeds.transistor.fm/move-your-dna-with-katy-bowman","website_url":"https://nutritiousmovement.com/articles/category/podcast-transcripts","image_url":"https://img.transistorcdn.com/gZAD_QCXwEz_JkEk0dVzN4-BNYrYWskbiJrz3p7xrag/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzI4MjA1LzE2NDQz/NDkzMjctYXJ0d29y/ay5qcGc.jpg","author":"Nutritious Movement","episode_count":211,"summary":"Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives? Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.","last_synced_at":"2026-07-22T18:19:26.926089+00:00","page_url":"https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710"},"episode":{"title":"One Step at a Time: Movement Mantras for Better Walks","slug":"one-step-at-a-time-movement-mantras-for-better-walks","published_at":"2026-07-08T09:00:00+00:00","page_url":"https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/one-step-at-a-time-movement-mantras-for-better-walks","show_page_url":"https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710","url":"https://share.transistor.fm/s/02b80eb6","audio_url":"https://mgln.ai/e/p1721/media.transistor.fm/02b80eb6/9aa2bea4.mp3","summary":"What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small changes to posture, arm swing, push-off, foot placement, and even the routes you choose can make walking feel stronger, smoother, and more comfortable. Plus, Katy and Jeannette talk with the team behind Freet Barefoot about walking culture, healthy footwear, and hiking in all kinds of terrain, before answering a listener question on vibration plates and lymphatic drainage. Enhanced Show Notes and Full Transcript 0:00 — Intro & encouraging kids to walk 7:15 — Dynamic Collective Sponsors 14:20 — The “Mental Ten” for better walking 15:00 — Movement mantras for posture, arm swing and push-off 18:15 —Vary your route, vary your carry 21:25 — Freet Barefoot and walking culture 23:00 — The story behind Freet Barefoot 31:05 — Multi-day walks, footwear and foot strength 37:50 — Walking culture and ‘Rights to Roam’ in the UK 43:05 — Favourite Freet Barefoot customer testimonials 47:40 — Do Vibration Plates Help Lymph Drainage? (sponsored by ScreenFit™ ). Books, Links and Resources: More about Freet Barefoot A stepwise course to Walking Well with Katy Bowman & Jill Miller 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: Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off. Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off. Venn Design: Beautifully upholstered ball-shaped A…","meta_description":"What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve you…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3331,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/move-your-dna-with-katy-bowman-873710/episodes/one-step-at-a-time-movement-mantras-for-better-walks/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/move-your-dna-with-katy-bowman-873710/one-step-at-a-time-movement-mantras-for-better-walks.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}