Nutritious Movement

09/04/2026

I've had this account for almost 15 years, but I rarely engage with it any more. Here are some of my updates and also an intro/reminder if it's been a minute:

I'm Katy. I'm 50. I'm a biomechanist by education, and teaching movement is how I apply my graduate work. I have two teens and they take up most of my mental energy. I walk, row, and work on mobility and alignment to recharge my mood and mental battery.

I've spent the last THIRTY YEARS teaching movement science and practical and corrective exercise, most of that in person. In addition to regular study, decades spent teaching people face-to-face continues to shape how I think, write, and speak about movement.

I'm a movement nerd. I love details because nuance matters, maybe now more than ever. At the same time, I'm always working on making complex ideas useful in real life. That intersection—where depth meets practicality—is the Venn diagram I've lived in for most of my career.

I'm not a content creator, I don't have a social media manager or a strategy :) Most of my posts here are letting you know about long-form stuff I'm putting out elsewhere.

I'm LONG FORM, Buddy; shallow doesn't work well for me. If you're looking to take a deep dive into human movement, you can find me in these spaces:

• The Move Your DNA podcast, exploring movement since 2015!
• My books. There are ten of them now, translated into multiple languages. Move Your DNA is where many readers begin.
• Movement-Colored Glasses, my Substack.
• The Nutritious Movement newsletter, where I share essays, updates, and new projects.
• The Nutritious Movement Virtual Studio, if you learn best by doing. It's home to my online classes for people who'd rather move than read about movement.

Movement matters. I hope something you find in my work helps you see your body—and the world it moves through—a little differently.

08/06/2026

An excerpt from my book with Dr. Diana Hill, "I Know I Should Exercise, But..." in Psychology Today:

"What if you’re embarrassed for your body to be seen while it moves, no matter what you’re wearing? If you’ve ever skipped a workout, avoided the pool, or stayed on the sidelines because you felt too self-conscious about how your body looks in motion, you’re not alone. Physical activity can make us feel especially exposed and vulnerable to judgment."

Takeaway: We can learn to move freely, even when self-conscious thoughts show up.

Read/listen to the book: https://nutritiousmovement.com/store/product/i-know-i-should-exercise-but

Embarrassment doesn't have to keep you from moving. There are practical ways to build body-image flexibility and reconnect with the joy of movement.

07/27/2026

More information about this upcoming movement retreat in North Carolina:
https://artoflivingretreatcenter.org/retreat/presenter/katy-bowman/dynamic-aging/?comet_custom=faculty&utm_source=Faculty&utm_medium=Referral&utm_campaign=katybowman+referral

07/27/2026

Whether you’re approaching menopause, moving through it, or years beyond it, estrogen has shaped—and continues to shape—how your body responds to movement, exercise, recovery, and aging. This exercise retreat at Art of Living Retreat Center in North Carolina this October will help you understand those changes, build a movement practice that supports strength, resilience, and longevity, and leave with practical tools you can use every day.

Guided by biomechanist and bestselling author Katy Bowman (Move Your DNA, Dynamic Aging), you’ll learn to work with your changing body instead of trying to fix it while enjoying three days of expert instruction, nourishing meals, meaningful connection, and the freedom to simply show up while we take care of the rest. Find more information here: https://artoflivingretreatcenter.org/retreat/presenter/katy-bowman/dynamic-aging/?comet_custom=faculty&utm_source=Faculty&utm_medium=Referral&utm_campaign=katybowman+referral

07/14/2026

'Diastasis Recti', my “core” book that continues to be the bestseller in its category, just got a 10th Anniversary cover!

For those dealing with abdominal separation, general weakness, hernias and pelvic floor issues affected by downward pressure—and pros that work with them: this is a book that explains the WHY alongside the WHAT TO DO.

Imagine trying to open and close a drawer at the same time. That’s often what’s going on with core issues.

When there’s something going on in your body, it’s easy to focus on the anatomy (e.g. the gap; the prolapse; the bulge). You can see it. But what’s often ignored are the forces pushing and pulling on your parts.

I get it, they’re invisible. Still—and this will make more sense after you read the book—an orange can’t peel itself!

To restore the core, learn the forces! So you’re not working against yourself when you exercise.

For 10 days (you know, because 10 years) get a free book with my 2.5 hour Diastasis Recti Masterclass with fascia expert Jill Miller (paperback + shipping if in the U.S.; e-book to any address). https://nutritiousmovement.com/store/product/diastasis-recti-masterclass

07/01/2026

Seven movement mantras to help you WALK better (broken down in the article):

1. Keep my head and shoulders back over my hips and feet
2. Shoulders relaxed, arms swinging front to back
3. Use this handrail to help stay upright and balanced, not for pulling
4. I feel my foot rolling heel to toes
5. Row, row, row your butt, gently down the street…
6. I can choose a different path
7. Vary my carry

And other movement mantras to help you WALK better

06/22/2026

From my latest Substack article, "The Back-Up-The CarTwist is Going Extinct" (Photo is of my dad.)

Who else remembers the movements that used to go into driving a car? Twisting to look over our shoulders. The thigh work of a manual transmission. The shoulder work of opening and shutting a hatchback or yanking open a sliding van door. The wrist action of turning a key in the door, turning a key in the ignition. The core and leg work to slide the chair forward or back. Turning the k***s. Rolling the window down, which we still say today, even though we’re usually just toggling a switch. The heave-ho of manually opening up the top of a convertible?

Younger folks won’t know what I’m talking about, but if you grew up in a less sedentary time, then you might recognize the movements lost in newer cars with screens, sensors, and back-up cameras. Previous “car moves” have been reduced to mostly button-pressing moves. I can’t believe it, but here I am, being that old timer telling the kids, “Back in my day, we used our head, neck, and spine to back up the car. Uphill. Both ways. In the snow.” While the back-up-the-car spinal twist isn’t entirely extinct, it’s on the endangered list. Rotating your spine to look behind you while driving is now vintage."

Read more: https://katybowmanmovement.substack.com/p/the-back-up-the-car-twist-is-going

05/22/2026

"If you’re feeling stuck inside, stuck in a single position, stuck in a family routine that isn’t nourishing you the ways you’d like, change something. Maybe that’s how these food and nature-movements survive: not as grand traditions, but as small, person-to-person invitations to step outside and do something physical—and essential—together."

My latest article on Substack:

A different kind of "seed saving"

05/12/2026

10 Walking Mistakes You Probably Don't Realize You're Making

TIME interviewed me for this tip-laden piece on working on your walk! Here's my things to watch out for:
*Leaning forward
*Not pushing off with your glutes
*Not picking up your feet
*Same route, same speed, same terrain

Read for more info on these, and also a bunch of other things to watch for!

These common missteps could be holding back your health gains.

05/08/2026

When it comes to learning new movements (or anything, really!), don't confuse assessment with judgment.Take note, adjust, and move on.

My latest Substack:

When it comes to learning new movements, take note, adjust, and move on