Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

In this episode, Katy Bowman and Jeannette Loram dive into the fascinating relationship between blood sugar, diet, and movement. They unpack how the body regulates blood sugar, what happens when this process breaks down in Type I and Type II diabetes, and why different kinds of activity play such a big role in prevention and management.

Katy and Jeannette explain how contracting muscles can pull glucose directly into working cells during exercise—a powerful but site-specific effect—and how long-term training reshapes muscle to take up glucose more efficiently.

They also compare the blood sugar benefits of endurance exercise, resistance training, HIIT, stretching, and even light daily movement. Along the way, they highlight two key scenarios: insulin resistance linked to excess weight and inflammation, versus insulin resistance driven by low muscle mass in people with normal weight. For the latter, they stress why resistance training—or “big body work”—is especially essential.

CHAPTERS

0:06:00 - Definitions

0:16:00 - The Dynamic Collective

0:17:00 - You Can’t Exercise Off Diabetes

0:20:00 - Muscle is the Key Tissue (and the Liver)

0:36:30 - Stretching & Light Activity

0:47:00 - Exercise Modality for Blood Sugar Regulation

0:54:25 - Listener Question on Lupus brought to you by Peluva

1:09:09 - Blood Sugar Spikes During Exercise

BOOKS & RESEARCH PAPERS

My Perfect Movement Plan by Katy Bowman
I know I should Exercise, But... by Diana Hill & Katy Bowman
Exercise and GLUT4 by Flores-Opazo et al (2020)

Mechanisms of endurance and resistance exercise in type 2 diabetes by Zhao et al (2025)
Sedentary behaviour as a mediator of type 2 diabetes by Hamilton et al (2015)

Impact of reduced sitting time or increasing sit-to-stand transitions on blood pressure and glucose regulation in Postmenopausal women by Hartman et al (2025)

The impact of standing desks on cardiometabolic and vascular health by Bodker et al (2021)

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
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
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10

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

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

In this episode, Katy Bowman and Jeannette Loram have a fascinating and wide-ranging conversation with neuro-optometrist Dr. Bryce Appelbaum.

Dr. Appelbaum breaks down the crucial difference between eyesight—what you can see—and vision—how your brain interprets what you see and turns it into action. Together, they explore the striking parallels between physical and visual health, highlighting how prolonged screen time and visual inactivity can stiffen our eye muscles just like sedentary habits stiffen our joints. Focusing on screens all day is like clenching your fist nonstop—leading to eye strain, headaches, and long-term issues like poor eye coordination, which can affect depth perception, balance, and even increase the risk of falls.

The conversation covers everything from visual tics and dry eyes to how vision is connected to musculoskeletal alignment and behavior—and even offers a glimpse into the future of eye health in our tech-heavy world. Dr. Appelbaum also shares how anyone can improve visual stamina and flexibility, and Katy and Jeannette reflect on their personal experience with his online program ScreenFit—a movement program for your eyes!

Dr Appelbaum is offering our listeners $200 off ScreenFit using code MOVEYOURDNA: https://bit.ly/moveyourdnaSF

CHAPTERS
00:03:10 - Introducing Dr. Appelbaum

00:09:30 - Impacts of Screens on Vision

00:25:30 - Unlocking Vision Potential Through Exercise - ScreenFit

00:41:00 - Listener Question on Dry Eyes brought to you by Earth Runners

00:50:40 - The Future of the Screen Time/Vision Connection

BOOKS MENTIONED

My Perfect Movement Plan by Katy Bowman

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
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
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
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

Dynamic Aging Retreat Oct 3-5 2025

This Episode's Show Notes
Join Our Newsletter: Movement Colored Glasses

Biomechanist Katy Bowman and biologist Jeannette Loram talk about rucking—walking with weight on your back—and other modes of carrying. They touch on the evolutionary history of carrying, carrying in modern Hunter Gatherer populations, rucking in the military and the benefits of fitness rucking.

Jeannette and Katy focus on the challenges associated with rucking particularly pain and discomfort. They explain how different body adjustments—like leaning forward, arching the back, or shifting the hips forward—are responses to offset the backward-pulling force of a heavy load. These shifts help accommodate the extra mass, but if a single adjustment is done repetitively or without muscular support through the core, pain can be the result.

Listen in to discover a more varied and mindful approach to managing your ruck; your low back will thank you!

CHAPTERS

00:06:00 - The Dynamic Collective

00:07:00 - Are Humans Born to Carry?

00:13:00 - Phases of Life and Issues with Fitness Rucking and Carrying in General

00:26:00 - What's Holding You Up? Mindfulness in Rucking

00:38:45 - Listener Question about broken bones, brought to you by Ikaria Design

00:49:00 - A Conversation Between Katy and Jeannette: What Is the Big Movement Question?

BOOKS, ARTICLES AND RESEARCH MENTIONED

My Perfect Movement Plan by Katy Bowman
Pain-Free Baby Holding by Katy Bowman
Trunk Muscle Activity In Different Modes of Carrying by Motmans et al 2006
Bone Density and Intramedullary Rods by Kroger et al 2002

MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Sweet Skins, organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20
Peluva, Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT
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
Venn Design, beautiful floor cushions and ball seats that keep you moving at home or at the office
Earth Runners, minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10
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