Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery.

Enhanced Show Notes and Full Transcript

00:00 Introduction: The prevalence of knee issues and arthritis
02:00 Why movement and position matter for knee health
04:08 Sponsors: The Dynamic Collective
05:58 The knee as a “cube,” not just a hinge
10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes
14:20 Cartilage and the knee meniscus: Function and damage
18:00 Changing movement patterns for knee pain: Gait retraining
24:21 Noisy knees explained
26:22 Knee instability: Strength, proprioception, and hypermobility
33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle
46:40 Prehab and post-surgery knee care

Links & Resources Mentioned:
The Pelvic List

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:
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
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.
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.

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

Set yourself up for success: how to create a sustainable movement plan. We walk through their own real-life movement plans to explore the three things every movement plan needs: a clear focus, a small set of daily “ride-or-die” exercises linked to that focus, and movement integrated across the many domains of life—not just exercise.

This episode offers a practical, honest look at how to build a sustainable movement plan that actually works, highlighting flexible planning and simple environmental makeovers that reduce resistance and make movement easier to return to—again and again.

Enhanced Show Notes and Full Transcript

00:12 Movement Plan Introduction
00:45 Resources for Your Movement Plan
01:30 Sponsor Acknowledgements
02:50 The Three Movement Plan Must-Haves
03:50 The First Essential: A Movement Focus You Re-Evaluate
06:25 Daily “Ride-or-Die” Exercises
10:30 Psychological Flexibility: Why Time Targets Often Backfire
19:18 Containers for Movement: Exploring the SLOTH Model
20:13 Sleep, Repetitive Positioning, and Supportive Rest
23:16 Leisure Activities
26:28 Incorporating Movement Into Your Occupation
28:55 Transportation and Home Makeovers
33:00 Listener Question: Underuse vs. Overuse of Body Parts

Books Mentioned:

My Perfect Movement Plan by Katy Bowman

Links & Resources Mentioned:
Download a printable Movement Plan
Hamstring curls with a ball
Side bend on the ball
Ball push-ups

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:
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
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.
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT

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

How cold affects muscles, blood flow, and cardiovascular risk—plus practical ways to keep moving safely indoors and out.

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore how cold air and cold water affect muscle function, blood flow, heart rate, and blood pressure during exercise. They unpack how vasoconstriction increases cardiovascular demand, and why activities like snow shoveling and cold-water swimming carry specific risks. The episode also offers practical strategies for continuing to move safely outdoors throughout the winter months.

Even when winter keeps many of us indoors, movement doesn’t have to disappear. Karri Bowen-Poole of Smart Playrooms joins Katy to discuss how indoor spaces can be designed to encourage movement for kids, teens, and adults. They share ideas for simple, versatile equipment that supports strength, coordination, and play, explain why visible and aesthetically pleasing setups matter, and describe how rotating movement tools over time helps sustain interest as needs and abilities evolve.

Enhanced Show Notes and Full Transcript

00:14 Discussing Cold Weather and Its Impact

01:19 The Dynamic Collective

03:07 Practical Tips for Exercising in Cold Weather

03:43 The Importance of Balance, Slip Training, and Other Winter Exercise Tips

10:45 Cardiovascular System, Cold Weather, and Snow Shoveling

21:52 Cold Water Immersion and Its Effects

29:46 Listener question: Hallux Limitus and Foot Issues

36:02 Introducing Smart Playrooms

LINKS & RESOURCES MENTIONED

Katy’s 2025 Advent featuring Venn Designs Air Chairs

Smart Playrooms x Move Your DNA equipment picks
Smart Playrooms setting up a teen room

Smart Playrooms Sport Court section

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:

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.
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.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.

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