Katy offers an aging reframe: in middle age, you are not “over the hill”—you are actually at the bottom of a valley, and staying strong and healthy means choosing to go uphill on purpose. Katy and Jeannette unpack the difference between chronological age and biological aging, why modern life may be speeding up the aging process, and how movement and exercise positively influence the cellular “hallmarks of aging.” They explore why exercise needs to increase with age (even when life gets busier and energy feels lower), and how reframing discomfort can make consistency possible—so you can extend not just your lifespan, but your healthspan, too.

Katy also speaks with Pack Matthews of Ikaria Design (creator of the Soul Seat) about “active sitting” and why our rest positions matter as we age. Pack shares his personal origin story—using floor-sitting and dynamic postures to counter arthritis. They also preview the upcoming Soul Seat Mini for the smaller people in your life and explore its role in dynamic classrooms.

Enhanced Show Notes and Full Transcript

00:03:00 — Flipping the visual: “over the hill” → “in the valley”

00:04:00 — The Dynamic Collective

00:06:00 — Chronological age vs biological aging & lifespan vs healthspan

00:08:35 — What may be accelerating aging: obesity, diet, sedentary behavior, stress

00:12:00 — How “biological age” is measured + hallmarks of aging
00:18:00 — Why exercise must increase with age: choosing uphill (progressive overload)
00:36:00 — Listener question: handedness across humans, animals, and even plants
00:47:00 — Interview: Pack Matthews (Ikaria Design) on the Soul Seat + active sitting

LINKS & RESOURCES MENTIONED

Handedness in Animals and Plants

Ikaria Design

Soul Seat Instagram

Soul Seat Facebook

CONNECT, MOVE & LEARN

Movement Advent 2025: 24 Ball Exercises to Balance Tech Stress
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:

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.
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT.
Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—featuring in our 2025 Movement Advent!
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.

Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits

Katy and Jeannette explore why proper recovery is just as important as your workouts. They explain how short-term recovery between repetitions or intervals restores homeostasis—the steady state of your cells—allowing you to continue a training session effectively. Over the longer term, recovery after vigorous activity supports tissue repair and adaptation, helping your muscles and connective tissues strengthen. Without sufficient recovery, training plateaus can occur, and your risk of illness may increase. Finally, they discuss rest as an essential part of recovery and share strategies such as cross-training, stretching, and massage to support the body’s repair and adaptation processes.

Katy talks with Jim Leuty of My Happy Feet Alignment Socks, a simple and effective recovery tool that gently stretches and realigns toes while you rest! Toe-spacers are part of the recovery routine for performers like Taylor Swift, who dance in high heels—and they’re helpful for everyone, particularly if you spend long hours on your feet or struggle with bunions or foot pain. Jim also shares his newest products, including kid sizes and complete foot care gift kits.

Enhanced Show Notes and Full Transcript

1:34 — Introducing the Dynamic Collective Sponsors
3:14 — What Is Recovery? Short-Term vs. Long-Term
6:29 — Post-Workout Fatigue: Understanding What’s Still “Off” in Your Body
9:19 — Rest vs. Recovery: Why They’re Not the Same
13:12 — How Recovery After Vigorous Exercise Supports Adaptation and Strength
17:17 — Intensity, Training Plateaus, and the Importance of Variability
26:31 — Strategies to Boost Recovery: Sleep, Cross-Training, Massage, and Stretching
30:01 — Listener Question: How Does Altitude & Plane Travel Affect The Body?
39:44 — Introducing My Happy Feet Alignment Socks
41:03 — Socks vs. Toe Spacers: What’s the Difference?
46:19 — Real Results, Testimonials, and Taylor Swift’s High-Heel Recovery
49:09 — Gifting Foot Care Items and New Products

ITEMS, BOOKS & RESOURCES MENTIONED

My Happy Feet Alignment Socks

International orders My Happy Feet Global

Super Foot Care Kit

Simple Steps To Foot Pain Relief by Katy Bowman

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:

Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items 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.
Venn Design: Stylish ball-shaped Air Chairs that encourage dynamic sitting—enjoy 20% off Nov 17–26 with code MOVEMENTREVOLUTION.

Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits