2025 Recap + The Rules for a Stronger 2026

Move Your DNA with Katy Bowman

Nutritious Movement

Flexibility, Active, Aging, Mobility, Muscles, Health & Fitness, Mobile, Exercise, Community, Movement, Alternative Health, Fitness, Joints, Menopause

4.8 • 686 Ratings

🗓️ 31 December 2025

⏱️ 72 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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 shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.

Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits

October Retreats 2026

Transcript

Click on a timestamp to play from that location

0:00.0	This is the Move Your DNA podcast, a show where movement science meets your everyday life.
0:08.8	I'm Tee Bowman, biomechanist, author, and I'm slightly injured right now.
0:14.4	And I'm Jeanette Lorham, biologist, movement teacher, and I cannot believe we're halfway through the 2020s.
0:22.0	Oh my gosh, I thought you're going to say the end of the year.
0:24.4	I was like, wow, you're behind.
0:25.8	But yes, I never even thought about that, and I'm horrified.
0:30.8	Okay.
0:31.7	All bodies are welcome here.
0:33.5	Let's get started.
0:36.1	Okay.
0:37.3	So, Katie, you're injured.
0:38.8	Yeah, I know.
0:39.3	I threw that in there at the beginning.
0:40.9	A wee bit.
0:41.9	And I know, I throw that in there because I don't know if you get this, probably not.
0:46.8	Every time I share about the fact that I'm injured or ill or something, people like,
0:51.8	that makes me so happy.
0:53.9	I'm so, and that is the feedback again.
0:55.8	And I know that they don't mean it the way that it sounds. I know what they mean. But also I'm like, wow, okay. Well, I think it makes you relatable, doesn't it? That you are still human and you still suffer along with, even though. Yeah. But that's on them. I just feel like I know I'm,
1:10.6	I know that I'm human and relatable.
1:12.6	That was your problem that'm, I know that I'm human and relatable.
1:12.6	That was your problem that you didn't know that.
	...

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