How Does Exercise Move Your DNA?

Katy & Jeannette dive into the question: can movement really change your DNA? Using clear analogies—like libraries, recipes, and sticky notes—they unpack what DNA is, how gene expression works, and what we really mean by epigenetics (the “on top of” changes that influence which genes get used). They explore how exercise can turn the “volume up or down” on metabolic genes, pro-inflammatory markers, and stress protein genes, and how many of these changes involve altering the arrangement and access to DNA within your cells.

Using another accessible analogy of spider webs, they explore how forces on cells (through mechanotransduction) act as a powerful, non-chemical “nutrient” that can literally move your DNA and alter epigenetics and gene expression. This is why exercise and everyday movement not only have systemic benefits but also site-specific effects—and why the distribution of movement throughout your body matters just as much as how much you move.

Enhanced Show Notes and Full Transcript

00:00:23 “You can’t change DNA”: Katy’s green-room story with a physician who insists DNA is fixed.
00:03:33 What is DNA? Jeanette’s library-and-recipe analogy explaining DNA and gene expression.
00:06:11 Genes as volume controls: How exercise turns gene activity up or down rather than rewriting DNA.
00:12:02 Chromatin & compacted DNA: Archival library shelves as a metaphor for genes you rarely “reach for.”
00:18:54 Mechanotransduction & spider webs: How movement plucks the cell’s “web” and signals the nucleus.
00:25:36 Epigenetics explained: Sticky notes, covered keyholes, and how markers sit “on top” of DNA.
00:29:28 Epigenetic memory & trained vs. untrained leg study: Why movement has site-specific effects.
00:32:17 Listener Question (sponsored by Movemate): Do organs such as the brain, liver, and kidney need specific movements?


BOOKS & RESEARCH MENTIONED

Move Your DNA book by Katy Bowman 

Epigenetic profile of trained vs untrained leg  

Walking & blood circulation to the brain

Physical Activity, Gut Motility & Constipation

CONNECT, MOVE & LEARN

Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress
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MADE POSSIBLE BY OUR WONDERFUL SPONSORS:

Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus. Take 15% off until Dec 7th with code MOVE
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!
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.

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Your Voice on the Podcast: Read The Credits 

Creators and Guests

Host

Jeannette Loram

Biologist, Yoga & Movement Teacher, Nutritious Movement® RES-CPT, Restore Your Core® Teacher

Host

Katy Bowman

Bestselling author, speaker, and a leader in the Movement movement, biomechanist Katy Bowman is changing the way we move and think about our need for movement.

What is Move Your DNA with Katy Bowman?

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles?

Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!