Katy Bowman - Move Your DNA: The Difference Between Exercise and Movement (and Why It Matters)

This lecture is part of the IHMC Evening Lecture series.
www.ihmc.us/life/evening_lect...
We are currently experiencing a pandemic of sedentarism. This sedentarism is an entirely new, entirely unprecedented environment for the human body, which does not cope well with a lack of mechanical input. We’ve been told we need to “move more,” but what does that mean, exactly? What counts as moving more? Regular movement doesn’t only affect our body composition and the state of our heart and skeletal muscles; through a process called mechanotransduction, our cells’ behavior changes when they’re moved. Movement influences the expression of our genes.
Animal bodies, including humans’, do not require exercise-they require movement. In order to be fully moved, humans need the almost constant, widely varied movement conditions in which human bodies evolved. Currently our society is almost entirely movement-free while our bodies’ need for movement is very high; thus we are experiencing an evolutionary mismatch when it comes to movement, both in terms of volume and distribution. A commonly proposed solution to sedentarism is exercise, which both technically and ideologically is limited to a very small section of a day, a handful of minutes per week-drastically different from the conditions that formed our physiology.
To understand why physical inactivity is a leading cause of non-communicable disease and disability, we must also understand: that movement is both a whole-body and a local (part-by-part) phenomenon; the process of mechanotransduction; and the cellular adaptations to movement. To understand why the rate of inactivity is currently increasing in high-income countries, we must understand movement outsourcing and the impact of convenience on our physiology. The key to moving our bodies more lies in understanding what movement is, how it works, and most importantly how it can fit easily into our daily lives, which was where it came from in the first place. To move ourselves well, we must understand the nature of movement.

[@ALoonwolf]

Man 1: Goes to the gym to exercise and builds up his arms. Requires constant returning to the gym and a lot of food to maintain all the bulky muscles, and to always be carrying that bulk around with him. Man 2: Does a variety of things in his life, some labour and some leisure. Builds up the required muscles and trims down unnecessary bulk. Is strong, slim and efficient, doesn't require a lot of food, just continues living life as normal.

[@KennethKetchum]

you have accurately postulated my thesis differentiating athletes from the rest of us.

[@HakuYuki001]

@@KennethKetchum Someone bulking up in the gym is not an athlete. An athlete is a professional that trains for professional competitions.

[@KennethKetchum]

@@HakuYuki001 their answer is insane because you're eliminated all of the competitive athletes who don't get paid a salary such as all the college University athletes and recreational athletes. Competition does not make one and athlete. A person to be a runner on his own and it being a please. We are all athletes if you step in a gym or you step on a skating rink or you step on a basketball court or baseball field, you're an athlete.

[@cecestewart1097]

I've been a fan of you katy for many years. Ive been reading and viewing your videos for a long time and have all your books. Your knowledge is so right on and also pairs with a doctor that I worked with for years that taught me business and shared this same information. I have many professional friends in this field that have stated the same.💓

[@jeffjohnson5908]

Each point she makes is clear and obvious. I understand her.

[@palynegaenir8961]

These are many good points I had not even considered. Thanks for that.

[@michaell8579]

awesome powerful informative video thank you

[@missloretta]

I wonder if her emphasis on movement in her own life is what has helped make her so quick witted.

[@NeverStoppedSinging]

Phenomenal talk! So glad I found it!

[@Fguramafia]

Thanks Katy for confirming my thoughts about life. Life is COMPLICATED

[@richardwburrill9247]

LOVE IT!😀

[@emmelawrence]

I like Katy, & think she's a bright researcher, but would advise people to read her blog or watch her demonstrate exercises rather than listen to most of her public lectures. This could have been a ~10min talk.

[@yaelkaro-panitch5727]

Feldenkrais lessons contain what Katy talks about

[@nwoo2002]

Great talk! Is it possible to access the PowerPoint?

[@marcibunn]

thank you!

[@djmazz1100]

Love your video! Watching while a lay on the couch!

[@DKC1122]

Hi Dr Bowman, Are ELDOA exercises helpful DDD? please advise .

[@LucidDreamer54321]

Back to the Future Part III (1990) Jeb: “If everybody's got one of these auto-whatsits, does anybody walk or run anymore?” Doc: "Of course we run. But for recreation. For fun.” Jeb: “Run for fun? What the hey kind of fun is that?”

[@songib6]

Very interesting. Why no mention of yoga as it is very much about movement?

[@songib6]

Yes, I agree but Yoga is a practice that is so diverse and covers so many different movements for each individual that I simply wonder why its not mentioned. I feel its a bit like the trend in mindfulness and meditation practices not being credited to where they originated. The practices known thousands of years ago in yoga, the sister science of ayurveda, are all about uniting mind, body and spirit. I loved the lecture by Katie, it helped when I was studying wellness therapies.

[@irmasanchez5274]

Because yoga, as it is practiced by most in the western world fits more into "exercise." I have been to dozens of yoga classes in various states, the quality of instruction while well intentioned, leaves a ton out. Katie is referring to actually daily movement such as just chewing your food, squatting while you're eating or watching TV. Yoga is NOT required for any of this.

[@salimovification]

Old science and statistics, by adding electro-magnetics of the biological cell to the understanding of movement will make it absolutely clear why everything in this universe have to move.

[@rajeshwarsharma1716]

Can some please please sumarize this talk and include the key points?

[@CrunchyCleaningbyKathy]

wow, I've heard a few minutes and fascinating! Does she a FB page I can follow and youtube channel too?

[@Cynthia-Landers]

@Crunchy Cleaning by Kathy Her book is called _Move Your DNA_.

[@CrunchyCleaningbyKathy]

@@Cynthia-Landers thanks!!

[@phil2bfree]

Hi Crunchy: She has a bunch of books & videos, her youtube channel is nutritious movement, & her website is www.nutritiousmovement.com. She is probably on FB.

[@rickyfulbrook1026]

Random question to anyone who's read Move your Dna. I'm kinda confused about chapter 10 when she talks about squatting. She says not to squat until you can do it properly I believe otherwise you are reinforcing old poor squatting technique. She also defines any movement involving going to the floor a squat. Perhaps I understood this wrong but that leaves me scratching my head because for my job I do have to do alot of squatting. So what am I supposed to do instead? Thanks

[@idx1941]

you need to take some time to understand exactly what she is talking about. When most people hear the word "squat" they think of what one might see in a gym. Someone with a barbell on their back and then bending their legs to squat down. This however is not really a natural squatting movement. Look how small children squat to pick a flower. It looks very different than what you see in the gym. And because of our lifestyles that natural squat is quickly eroded as we grow. By 10 a kid will usually have some trouble getting into that position. They've lost a range of motion, their muscles have shortened, etc. So you need to follow her exercises in that chapter to start restoring what you've lost, otherwise you will be squatting improperly and causing yourself further problems.

[@m.m1934]

Does anyone have a transcription of this talk?

[@KennethKetchum]

You can get it from the KZbin video itself just look for the transcript button

[@ChipSpencer123]

Bike ride not physical activity unless you ride to work?

[@RemoteViewr1]

Emotional Health, spiritual health are equally important chosen environments of the mind.

[@sarahernandez9893]

I think, climb it the most completly excirses. Going to climb Mountain

[@martinirving3824]

All animals try to "conserve energy." No animal arbitrarily moves around to burn off calories (except humans). The body doesn't know what a calorie is. It has no calorie sensors or detectors. The calorie is a human construct and a product of the industrial revolution. We move so as to navigate our environment. If we create an environment that is not conducive to movement, we will move less. The patterns are set as soon as the child can walk.

[@mmccrownus2406]

Pretty morbid comment

[@imhassane]

You just said absolutely nothing 😂

[@bennguyen1313]

Is there any concern that more movement, causes the joints to wear out sooner? Is there any evidence for example, that marathon runners develop knee issues at earlier age than non-runners? Or are there a techniques, posture / squats, to INCREASE the life of the joints? Peter Attia has some great videos on movement and the perfect squat! Katy mentions that tech saves movement/time, but would like to have heard heard her thoughts on health tech.. Whole body Vibration plates, Electrical Muscle Stimulation / E-Stim? Or wearing Blood Flow Restriction bands around the arms/legs? Or even the use of pharmaceuticals (rapamycin, metformin, resveratrol, etc) that mimic exercise, possibly activating movement genes (PPAR alpha, gamma, etc)? Although Keith Baar, would probably say if it doesn't load the tendon, then these techniques may help cardio, but not muscular/skeletal. On Katy's podcast (#104 Death Moves, #99 Ihi Heke) she recommends sleeping on the floor in order to move/adjust more while sleeping.. however, it would be interesting to see if actual sleep quality (as measured via an EEG) is affected. Also, isn't it often said that if you're a side-sleeper, a hard bed can cause shoulder arthritis? I like the idea of practicing falling, something that is often taught in jiu-jutsu. There was a great '40+ Fitness' podcast with Carol Clements on the importance of practicing balance as you get older! In terms of shoes, any thoughts on the Rocker-Bottom MBT footware? Katy warns against sandals without a heel strap since they cause feet muscles to grip, but why wouldn't that be a good thing? Vibram, Vivobarefoot Primus Trek / RA II, Xero Z-Trek Minimalist Sandal, Merrell Vapor Glove 3/Men's Luna Leather Sneaker, Plae, Lems, Altra , ZemGear, etc Finally, regarding the importance of chewing to increase blood flow to the brain, perhaps if doing time-restricted feeding (23:1) or fasting for a few days, then would masticating with gum be the same (Krinos Mastic Gum)?

[@nameremoved4010]

I've not listen to the full talk at this point or even read your full content beyond a quick scan. But I a few quick thoughts. First, is inflammation and its causes. Some address it with NSAIDs but this is a grave mistake as these drugs are said to poison or inhibit the chondrocytes, the cells that build cartilage while suppressing inflammation and slowing the degradation of the existing cartilage. So they both hinder and help but I suspect in the final analysis they hinder health and function. Second, exercise helps as does altering the types of fat used in your diet. Avoid processed corn and soy oils as they are damaged and high in omega 6 fatty acids. Even animal fat have issues as the animals tissue reflect the high corn and soy fatty profile of their diets. I favor both some fish fats with some really saturated fats and some mono fats. Sat fats are the fats to use with heat, IMO, I use coconut fat for that. For canned fish, I much prefer fish in olive oil. For fish oil, wild caught fish or refined fish oil as my choices not natural unrefined oil due to contamination issues ( yes, I see the problems and contradictions). For seed and nut oils, only unextracted fats in the context of their original seed or nut as these will have all their natural antioxidants do I see a reasonable choices. As to shoes, I favor the natural form, low heel running shoes as ideal. That said many of my running shoes have been the very cheapest shoes with the very best insoles inserted into the shoes. I am a big believer in intermittent fasting and high intensity training. Though for some reason, I often prefer long distance running at the 5 to 7 mile range every second or third day. As to bed and bedding, I've certainly experimented but that would make this comment far too long. Finally, I mentioned exercise, vital. It helps even really old persons. You can change the balance fat cells to muscle cells with exercise. This is a big thing. I get the youtube link to the vid you should listen to.

[@jeffjohnson5908]

Make bone stock for the collagen but theres no need to b a marathon runner

[@nameremoved4010]

@@jeffjohnson5908 While there maybe more effective exercises than running; running for me is a "want" or a favored activity. Do I need to run? Certainly some of my other exercises are done a needs as physical therapy to keep back and shoulder pain free. And it works. A marathon is a lot longer than 5 to 7 miles.

[@nameremoved4010]

@@ecr-9341 NSAIDs ( Aleve and kin) use poisons the chondrocytes, the cells that build the cartilage of the joints. Sure these same drugs also slow its breakdown due to inflammation and make one feel better but in the long run, there a no run and the quick decay in the 'easy-chair.'

[@nameremoved4010]

@@ecr-9341 Just throwing in another factor. Inflammation is an issue. Being less prone to inflammation than the norm is in my opinion a good thing. And how one prevents and controls it, determines a lot about ones health. Did you desire a reference on my above point about NSAIDs suppressing repair? It likely would take some time to find the reference again.

[@romulorsg]

QA 1:09:48 As our ancestors walk barefoot on natural surfaces like grass, sand or a track to help your gut bacteria ;-)

[@BuckandOden]

She's so cute!

[@JAB_3965]

I have just started listening to he but a tour of her home would not work for many people. I have fibromyalgia and pressing anything on me other than my feet and belly hurts ( I go barefoot and spent years improving my feet.) I also think about elderly people or very heavy people doing some of this movement. I am sure much of it can be adaptable. I also think it would interesting to see how affording not having to more relates to wealth and poverty. Just like shoes where many people equate shoes to prosperity; being able to get anywhere and do anything without much effort can be looked at as being in a higher socioeconomic status. Carla Beaver

[@atilacorreia]

Postal delivery workers in Brazil walk for miles and miles every day and still have potbellies and have no better longevity than regular people.

[@bernhardundgabirohrbeck756]

Maybe the potbellies being the/another problem as well?

[@JustMe-mn4gr]

Movement alone would be unlikely to be enough. The other factors to get right are: stress, nutrition, fasting, sleep. Essentially, the farther we go away from how our ancestors lived, the shorter the health span.

[@nancysmith4246]

Possibly because it's repetitive movement of specific areas, but not whole-body?

[@KennethKetchum]

same for American postal workers. and traffic cops.

[@lizoconnor2752]

The more you sit , the more you want to sit. That should be studied.

[@ayydee23]

That being said, I came to a point where sitting was deteriorating my body & now I can’t sit for long periods. I have to move.

[@danbaron9094]

Both of my parents did not move as much as I do and I'm 56. They also both smoked. That said, I do see where she is going with this and overall, I think her conclusions are correct..just saying.

[@jancerny8109]

Agriculture reduced the need for movement? Is she joking? Farming is one of the most physically intensive ways of life there is, and was even more so back before tractors and trucks came along.

[@simomasondo6253]

Jan Cerny you are missing the point. She means that with mass agriculture by big corporates, we don’t work in that space anymore but simply get food from Walmart, etc thus not keeping our bodies moving / active in agriculture (i.e. subsistence farming).

[@mmpoggs2033]

Not if ur sitting in a tractor for 8 hrs!

[@gortklaatu4476]

Todays farming is nothing compared to farming 100 years ago. Plowing or sowing 10 hours a day in a massive airconditioned john deere is not physically active farming

[@defeqel6537]

Except that before most people had to move, after farming, only a few farmhands needed to move, the rest were free to pursue philosophy, politics and maths (and many other things).

[@carmiesanpaolo8689]

She’s talking about the transition from hunting/gathering to agriculture. Hunting/gathering, especially if it was nomadic was probably much more physically demanding than growing food close to home.

[@houserv__]

🚶🚶‍♀️🚶‍♂️🏃🏃‍♀️🏃‍♂️

[@Financialcoachchris]

Some good points but she uses a lot of old research.

[@davidklein4980]

I dont subscribe to her definition of exercise

[@UrbanFavor]

She's sooo hot!

[@punkisinthedetails1470]

you would be too under those lights and constantly moving

[@aliendroneservices6621]

36:32 False. Myopia is genetic, and even expresses itself in people who can't read.

[@linyonglan]

Ten minutes in and she has said nothing.

[@FINDINGFITNESS101]

TBh she's all over the place, stopped after 33.

[@manifernandez6300]

Should have been a 10 minute video....possibly a 5 one

[@tommyedge2111]

Isn't this obvious to anyone above 10 years old or is it only for Americans with poor education

[@aliendroneservices6621]

1. We use science because we learned we couldn't trust our intuition. 2. The "fitness" industry blasts volume-work propaganda that runs counter to science.

[@gondwana6303]

Interesting findings but you have to wait through 26 minutes of yak-yak until you get to the punchline -- lousy speaker but good researcher

[@Tkramer27]

Grating voice and so repetitive when making the “ differences” between movement and quality of movement makes waiting for the point (which is movement and physical activity) hard to sustain.

[@kathya1956]

WTH is she wearing?

[@bambikiller6993]

Babble babble on to much, loves the sound of her own voice ,talks to fast ,seems like she on drugs to me.

[@robertsimpson5136]

okay...we looked at you pigeon. feel better?

[@Bungifun]

Overly exhaustive talk. Really need to explain what movement is for 1 hour? 2 minutes could have been enough. She's a good presenter though.

[@marcibunn]

thank you!