Move Your DNA with Katy Bowman

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery.

Enhanced Show Notes and Full Transcript

00:00 Introduction: The prevalence of knee issues and arthritis
02:00 Why movement and position matter for knee health
04:08 Sponsors: The Dynamic Collective
05:58 The knee as a “cube,” not just a hinge
10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes
14:20 Cartilage and the knee meniscus: Function and damage
18:00 Changing movement patterns for knee pain: Gait retraining
24:21 Noisy knees explained
26:22 Knee instability: Strength, proprioception, and hypermobility
33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle
46:40 Prehab and post-surgery knee care


Links & Resources Mentioned:
The Pelvic List 

Connect, Move & Learn:
Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Try Katy's Virtual Studio Free for 7 days!

Made Possible By Our Wonderful Sponsors:
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.

Thoughts/questions email us at podcast@nutritiousmovement.com
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?

Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives?

Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.