What You Need To Know About Bone 2: It's Not The Mode It's The Load

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

🗓️ 28 May 2025

⏱️ 98 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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

Chapters

00:04:40 - 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 Bowman
Move Your DNA by Katy Bowman
My Perfect Movement Plan by Katy Bowman

Research 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 Glasses
Try 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
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 podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits

October Retreats 2026

Transcript

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0:00.0	Hey, podcast listener. I already know that you like to listen to learn about movement in your body and in your life, but have you ever thought about moving with me to learn about movement?
0:11.9	Well, you can. I have a virtual studio, an online portal that has over 200 recorded classes with me, and a brand new user interface that allows you to search by
0:22.8	body part or topic, length of class, equipment you have or want to use, and more. In addition to
0:29.7	unlimited access to classes, studio members also get to attend a live Q&A with me every month via Zoom.
0:36.8	At $19 a month, virtual studio is the most cost-effective
0:39.5	way to work on your whole body, part by part, with guided precision exercise right from the
0:45.1	comfort of your own home. And everyone can try it out free for seven days. We have just loaded my
0:51.5	newest special five-class, pelvic floor week.
0:55.7	For those asking for movements that help with pelvic weakness or tension, menstrual cramps, core or pelvic floor coordination and function, deep hip work and gait, these five hours are for you.
1:08.5	I can't wait for you to try them.
1:10.4	You can find this special series under
1:12.0	focused class sets on the virtual studio landing page. You can use your free week to take pelvic
1:17.6	floor week. You are under no obligation to sign up and it's easy to cancel. I promise we don't bury
1:23.3	the cancel button. I even send you an email reminder letting you know that your free week is almost up.
1:28.4	We like to stay on the up and up around here. So you can hit pause and go find your free trial
1:33.0	at nutritious movement.com under free resources on the homepage. Okay, VSM. You've been notified.
1:40.7	On with the show.
1:50.8	This is the Move Your DNA podcast, a show where movement science meets your everyday life.
2:03.9	I'm Katie Bowman, biomechanist, author, and out of strong, steady, and straight, I think that I tend to practice straight the most often.
2:12.1	And I'm Jeanette Lorham, biologist, movement teacher. And I would say my favorite to practice out of those is steady. Everybody is welcome here. Let's get started.
2:18.9	Okay, so today's episode, we're going to continue on with Skeleton.
2:23.4	If you have not heard the previous episode, listen to that first, I think.
	...

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