How Does Exercise Move Your DNA?

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

🗓️ 3 December 2025

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells.

Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.

Enhanced Show Notes and Full Transcript

00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.
00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression.
00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA.
00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.”
00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus.
00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA.
00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects.
00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements?

BOOKS & RESEARCH MENTIONED

Move Your DNA book by Katy Bowman

Epigenetic profile of trained vs untrained leg

Walking & blood circulation to the brain

Physical Activity, Gut Motility & Constipation

CONNECT, MOVE & LEARN

Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress
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:

Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Take 15% off until Dec 7th with code MOVE
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.

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

October Retreats 2026

Transcript

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0:00.0	I just kicked off my annual exercise advent December 1st. This is the 12th year. I've prepared an
0:06.9	exercise a day for 24 days just for you. This year's theme is this. Screen savers.
0:14.3	24 ball exercises to balance tech stress. You'll need to track down one of those fitness or stability balls. Maybe you've
0:22.7	got one in your garage or pushed under a desk. You can also find one at the gym or your friends
0:27.9	probably have one that you can borrow. One new thing this year, no social media is required.
0:34.4	You can find links to the exercises on my Instagram and Facebook, but you can also sign up
0:40.8	to get the exercises emailed to you at my Substack Movement Colored Glasses. Just Google Substack
0:48.3	and Katie Bowman Movement, and you'll find it. Click on any article about the advent, and you'll
0:53.3	find a place to sign up for the
0:54.8	exercises. Yes, they are free. Even if you're catching this a few days or even a couple weeks into
1:01.0	the Advent, go sign up. The exercises will live on and your body can use them at any time.
1:07.4	The Advent is my little gift to you, readers and listeners. So get on it, a ball that is, and happy holidays.
1:15.5	Or I guess I should say happy balladays. You're welcome. Now to the show.
1:23.6	This is the Move Your DNA podcast, a show where movement science meets your everyday life.
1:29.7	I'm Katie Bowman, biomechanist, author, and I moved my DNA this morning.
1:35.1	And I'm Jeanette Lorham, biologist, movement teacher, and I was originally a molecular scientist, so I love a DNA chat.
1:43.4	All bodies are welcome here. Let's get started.
1:46.0	Okay, so Jeanette, I mean it's probably been a few years now,
1:50.0	but I often do these morning talk shows, you know, for publicity,
1:55.0	for certain books or whatever.
1:57.0	And I was in the green room.
1:59.0	Do you know what the green room is?
	...

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