What if the guilt you feel for skipping the gym is based on a
flawed concept? Biomechanist Katy Bowman challenges the notion
that exercise is merely a modern, recent way to meet our body’s
movement needs. She introduces her ”movement diet” framework,
which includes movement calories (volume), movement
macronutrients (walking, carrying, climbing, hand use, big-body
work, active rest), and movement micronutrients (joint work often
overlooked).
Katy also encourages playing cards on the floor instead of the
couch, sprinting with your kids at the park instead of on a
track, why bunions and hallux valgus develop from years of subtle
gait compensation, not "just aging," and why fixing the small
stuff often matters more than adding another workout. Remember
your bones and joints don’t distinguish between loads from a
barbell and carrying groceries; they only care that the load
occurred.
TOPICS COVERED
Exercise vs. physical activity vs. movement (the three
circles)
Fitting movement into an exhausted evening
The movement diet: macros, micros, and why movement is a
nutrient
The Movement Pyramid, bottom to top
Should you push through pain, or back off?
Why "it's just age” is usually a movement-pattern problem
Driving, automatic transmissions, and the pelvic floor
connection
Hadza activity levels vs. modern sedentary life
Finding movement inside a "fixed" daily schedule
Katy's own movement diet, and "Night Bitch"
What bone actually needs: a biomechanist's view on bone
density
"Loads, not modes": Katy's rowing routine and the vitamin
D/tofu analogy
Reframing sprinting: racing your kids at the park
Movement snacks and redesigning your environment
"Convenience isn't saving you time — it's saving you
movement"
Feet, bunions, and how gait patterns form
Not "over the hill": choosing uphill in midlife
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****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help
you:
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Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
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