Why Movement Is Superior To Exercise & How To Unlock Total Body Fitness - With Katy Bowman

29:42There's nothing wrong with the position. It's that this has become a high volume passive positioning in the absence of anything else. And so, you know, the most nutritious food in its singularity will make you sick. It's still, you're still not nutritionally balanced, even if you pick the healthiest food and eat that exclusively. Yeah. Thank you for that. Because even when I was, this is for the people that could see me on the video version, but when I was emulating, like having my head completely, my chin on my chest, looking down at my pretend phone and it actually felt kind of comfortable. It felt kind of good.

30:16Sure, it feels relaxed. Right? Right. But being in that position for an, well, I don't know the term, but maybe just abnormal amount of time or just overfed. Hyper. Yeah. You're just too much. Overfed in that position can absolutely, it's going to change all the, just everything that my body's doing. It's a completely different system of communication that has to take place for my body to adapt. And so, all right, we just took a trip upstairs. Let's take a trip downstairs, all the way down to the ground. And this is, there's a revolution happening right with this subject as well, which is our relationship to the ground and our feet.

30:57Finally, I just saw, and I showed it to my son, because, you know, we've been about this life for quite some time. My son's a basketball player. But LeBron had on some five-digit shoes. And he's notorious for having the cramp, like full-on cramp. Like if you want to have nightmares before you go to bed, look at pictures of LeBron's feet. All right. Just like it's not a good time. And so he's getting into these and like that we can achieve so much having dysfunctional feet, but it usually comes at a cost. Right. And so we can be experiencing issues all the way upstream with our neck because of what's going on with our feet.

31:35Hip issues, shoulder issues, you know, issues with our low back. You know, these are more common. Right. Knee issues, ankle issues. And so much of our movement capacity starts with our feet. Let's talk about, and this is one of your bestselling books, by the way, is Whole Body Barefoot. Yeah. All right. And really, you've been that person for me personally that pushed this idea into my consciousness. 15 years ago, before it was cool. Come on. So long ago. It's what you do. So long ago. So you will. And that's funny, that book, Whole Body Barefoot, the last couple of sentences in that book was or were something to the tune of you're not putting a shoe just on your foot.

32:17Your shoe is going on to your whole body. I mean, just because of the way mechanical forces work, whatever you put on your feet is what's loading the cells, a trillion bodies that your single body is made up of. And so, yeah, I mean, it's absolutely, it's such a simple thing that can be done that again, affects your whole body for a high volume of time. So this is not, if we're looking at those nested dolls, this sits out of exercise as far as movement is concerned. You know, this is just you walking around a little bit here or there, the way you're standing when you're standing in line, things that don't count as physical activity, that don't count towards exercise, that don't count towards labor, but yet they make up our movement diet.

33:03They're a part of our movement diet. And so when you make these environmental changes that are high volume in effect, like what you put on your feet, you can get a lot of positive benefits for such a small investment. And I'm talking about money. I'm talking about time, you know, because everyone's like, I don't have time to do the, all the things. It's like, well, you're going to put shoes on your feet regardless in the morning. So you can pick one that allows you the opportunity to articulate your parts better, to stack your body parts a little bit better. And then should you then go move within those shoes, experience fuller ranges of motion through a lot of these parts for the steps that you were already taking anyway.

33:55It's not about adding more time. And I think that that's really the secret and the way that we need to break out of the exercise boxes. Because when you're trying to struggle to pick like the best 35, 45, or 60 minutes a day to meet all your physical needs, you're going to come up short every time. You can't cram in all the different movements we need into that short bit of time, but you can expand your thinking to changing your form, you know, changing your alignment, changing your posture, changing these micro movements in all the other non-exercise time, which is, you know, 23 other hours of the day and come up with great results.

34:35And I, and I think, you know, you're talking about athletes now, athletes really interestingly, of course, it depends on the sport have never really had, like all of us, feet on their radar as a body part to train. So when you think about the capacity for how well humans have done in sport recently, we'll just talk about modern sports that we watch, not training their feet. And I've gotten to work with different high-level athletes and professional teams who bring foot training into their training paradigm, not always, yes, sometimes for increasing performance, but for decreasing time out for injury, which is a different metric.

35:18You know, you get more money out of your investment when someone is not on the bench as often due to injury. You know, and so like there's a complex relationship there, but you can get more out of your body when you bring on all of it. And again, I like to say, you know, the feet really, really from like the lower leg, the ankle down is 25 % of the number of parts in the body. It's not the mass. It's not the most, uh, massive area in the body, but as far as hinges and bones that are all doing something slightly different, the feet have, you know, this largest portion, just like the hands. There's a lot of little pieces here.

35:58And all it takes for anyone who's had foot injury is for like the tiniest spot in your foot to not work or feel good. And you can't do anything with your whole body. So even though those hinges are tiny, they're mighty in their impact in the body. So definitely if you have not done this yet, this is like low hanging fruit. If we're going to go back to the apple, this, we're going to keep it on brand for, you know, a fruit, fruit podcast. This is low hanging fruit as far as general well-being is concerned. Yeah. Apple bottom. Apple bottom. Yes. Yes. We'll keep this going. Now, if people are wondering like what relationship, why would pro athletes now be looking into training their feet in order to reduce injury risk?

36:43Right. And just as an intro, as I pass this to you, our feet are picking up data in relationship to, again, how we're in contact with the ground, the impact force. And if there is any data that's misinterpreted, that's blunted, that is, blunted is a good word, that is disrupted because that ground strike is informing your knee ligaments what to do, right? It's informing your ankles what to do. It's informing the disc in your back what to do, that data. It's an information superhighway that's taking place. And if we're muting a part of that information by cramming our feet into shoes that don't allow for that data to be communicated efficiently, that's when we're opening the door for all manner of dysfunction to happen.

37:39Yeah. And I, the way I like to explain it is, you know, I'm a biomechanist, so I like to stick with like levers in this way. All of our cameras now are pretty well pixelated. You know, you get a really nice image. But if you think about the cameras that we had 10 years ago and 20 years ago, the image that you got wasn't very refined. It was sort of blurry. There wasn't enough separate bits of information coming in. So the resolution was fuzzy. So it's the same thing. You know, one of the reasons, well, it's hard to say reasons, but one of the effects of having all of these tiny pieces is they all articulate to give a very refined picture.

38:26If you step on something in the book, Movie or DNA, which is like my first book 15 years, long time ago, I use those. They're like a desktop toy of pins and you'd push your hand in it to be able to see your hand print. Do you remember those? Or you put it against your face and you could push into it and get the outline of your face. In that book, I took a picture of my hand pushed through one of those. And then I put three pieces of tape across the back of one of those pinned pieces so that when I pushed my hand through, you couldn't actually see the outline of my hand. What you saw was sort of hand-esque with a lot of rough edges.

39:08It was more like a blocky version of a hand, more like Minecraft. You know, if Minecraft was trying to draw a pig, it's like, here's two blocks. It's a pig because one of them is pink. So when you have all this mobility, all of these individual pieces able to relay their snapshot of the picture, then your brain can have a much more refined sense of what it's standing on. And your hands are the same. So imagine if I put your hands into mittens or I'm also kind of famous for duct taping my hands and then trying to type on the keyboard. you can still type. You know, it's, it's very, um, blunt to use your words.

39:54It's not really, uh, I'm not able to articulate all of my fingers to do it. And what happens when you type that way is it's not just my hands, my elbows and my shoulders. Now in order to hit a key, I have to lift my elbows and my shoulders in this weird way where if my fingers had the mobility, I would barely have to load or displace my elbows and my shoulders. And that's really what's happening with knees and hips is you're, you're, it's more like you're having to lurch around, even if your whole body is sort of moving forward on a smaller scale, your movement is not as refined as it can be because the, it's sort of getting blocked data instead of, you know, I just keep naming shows now matrix, you know, it's not, it's not the zeros and ones toggling of all this information.

40:37It's like, here's your Minecraft pig. Now, what are you gonna do with your hips on this rock. And that's why it's really nice to start switching shoes. And then as I like to write about, not just not only switching shoes, but going up and breaking up some of that stickiness. Because if you wore mittens on your hands or duct taped your hands for 20 or 30 or 40 years, once you free them from the tape of the mittens, even if you put on really flexible mittens, they have such an ingrained either habit or now structure that that needs to be dealt with or else you will sometimes risk going through those lurchy movements now with less support, where you had sort of adapted to this lurchy movement with this block of a shoe, you remove the block of the shoe.

41:28Sometimes for some people, it's hard to get out of that shape. So there's some exercises and some stretches and some reprogramming to all of these parts to learn a new way of moving. That's such a good analogy. That reminds me of this recent study, and we'll put it up for everybody that's watching the video version, but of course, being aware that the toe cramming can obviously lead to bunions. And so the researchers were looking at ways that they can possibly help to reverse the bunions by putting these individuals into wide toe box shoes. And so they had a study group to put on the wide toe box shoes and to wear those habitually.

42:09And there was another group that also did toe spreading as well. The group that simply went from always cramming their toes together and they had bunions and they put them into a wide toe box shoes. There was no improvement. Their foot had been trained to be a certain way but having the toe spread as well helped to reorient and actually dramatically reduced the bunion and it was like it was quite profound actually the results that they got by doing that and just makes sense just mechanically being able to open up that big toe again and so again it's not just about like you do suddenly do this one practice i'm freeing myself, right?

42:52I'm going barefoot. You might have to actually train your feet to get back online again. Yeah. If you've ever been in a cast, you know, you take that cast off and things have atrophied and tendons have shortened and we get physical therapy for these things. And essentially that's what we're doing when we switch shoes. Now it all depends on, you know, how active you were overall, what type of shoes you wear, because, you know, there's not just minimal shoes and non-minimal shoes. Minimal shoes are really a collection of features and so are non-minimal shoes. So if you were really, really narrow shoes and you happen to have really, really wide feet and you've been really adapted to those and you also did a lot of walking, you could have more ingrained habits.

43:37So again, I just like to cheerlead for making sure that you look at the whole pie. although you know sometimes just dropping into a zero drop shoe is enough to really take the load off some areas so for some people the transformation is immediate depending on the variable looking at and sometimes it's not just for some people for some variables they take a little bit more manipulation yeah that's great I'm a big fan of like just putting in dosing and you are too obviously like dosing in certain things intentionally so what I started to do this was about a year and a half ago now was to and it's stacking as well which I love being able to do because again it's just like there's so many things to do what if I stack these things together which is to put on my paluva five digit five finger shoes and walk yeah right and so I'm stacking that thing I'm already walking so I could throw these on when I'm doing that thing that doesn't mean that I'm gonna I gotta put them on to go to the studio to go to the gym to go out on a date, whatever it is, but I'm stacking this thing together to get, for me, it was really like rehab, prehab, right?

44:49And so just being able to spend time, but over time I was, I started wearing them more and more and really just wearing them around the house, right? Because I'm around the house anyways, you know, but I'm training my, my feet again to just all this data. And also now, and I was just looking at this the other day, like it's really surprising to see me versus with the other people in my house being able to like individually move my toes right it's just like this date like it's connected it's all it's been connected but we kind of again we blunt that data and so yeah shout out to paluvas and by the way you you like paluvas right yeah they really feel the feel the niche in um minimal toe articulation but with a little extra cushioning for athletic activities.

45:37And that was something that the market was missing. So I definitely liked them for, I mean, I like all shoes for different activities that when I'm doing something that's a little athletic, that's got some impact, that's what I'll reach for. Yep. You just said it perfectly because I have videos of myself from like 15 years ago at the gym wearing the early iterations of other brands and just like having so little cushioning on the bottom. And so, you know, I was, I was early in the game, but I just really kind of strayed away from that. Like it just, I don't know. It just didn't feel good to me.

46:11It didn't feel durable. Right. But with the Paloovas, it was pretty instant. And I was resistant because, you know, just the cool factor as well. That's right. But I was, I was walking by, I was leaving the park. And so I was at the park by my house and just, you know, I was up there doing some road flow, just walking around, get some sun. And I was leaving. It was a group of young people. All right they were probably you know early 20s whatever very you could see the vibes they're very vibey they got the fashion you know they all got you know they got jordans on and the one who was a clear leader or at least the coolest one i walked by you know i had my paloovas on he was like yo those some nice shoes man right did you just be like thank you little blush i was like thanks bro you know but yeah i could have i could have been like oh oh gosh you know but just like for somebody and it looked like, look like they were about to go and hoop or something, but just to acknowledge, like we can make this stuff cool.

47:07We can make this normal. Right. And I think that's what it, what, what it was in that moment is like that, that just looks normal. It looks, it looks like something that's good for me too. Right. And so, by the way, so everybody who's listening, if you go to paluva.com forward slash model, you can actually get 15 % off. All right. That's an exclusive. you got to use the code model at checkout all right so paluva.com forward slash model that's p-e-l-u-v-a.com forward slash model use the code model for 15 off huge part of my life my family's lives my wife's got these they little they got the little cute red ones i like the mesh there's got these guys new sport mesh but then they've got some that like mark wears for like when he's doing business meetings.

47:58That's his thinking, of course, is elevating the brand so this goes outside just working out. There's different shoes for different purposes. They just launched golf. In their golf shoes, low-key, they look fire. They look really, really good, but I've yet to test those out, so maybe you could test those out before me. Again, paluva.com forward slash model. Use the code model at checkout for 15 % off. back to you Katie yeah that's great my I just got a text from my 21 year old niece you know and she's in living in some college town she was like these shoes these five-toed shoes are in fashion now she's like you guys were doing these like 15 years ago and now everyone's wearing them you're trendsetters so I accept I accept as you should we accept you know like it's it's nice to it's nice to see the young and this i would say that there's definitely a surge of wellness mindedness in the this younger generation like really trying to like do things that are good for them in some way probably because you know people are always bagging on them about all the other non like how much time are you on your phone you know and all this stuff but i think that there's a lot of them too that are trying to be well, you know, and maybe, maybe there's a TikTok culture of wellness going out there or something.

49:20There is that you just said it. Some of these creators, right. And that's one of the things that I will watch with my youngest son, you know, like he, he's got these certain YouTubers that he likes. Obviously Mr. Beast is the guy out here. Then there's Jesser, who's like basketball related. So we watch that stuff together. But then there's some guys who are really about like fitness and health and nutrition. And so, and a lot of these guys collab with each other. And so that's how he finds out about them. And also Nick DiGiovanni is another one that he loves, who's all about cooking. And so now like that got him interested in making food, right?

49:57And so it's, it's the, it's this creator generation, but the big thing is, what are you plugging yourself into? Right. And we all, even as adults, you know, we're, we're just, we're big adult babies, right? So we have this same programming. We can be intentional about what we're plugging ourselves into. And so I want to ask you, are there any other, obviously, spending some more time barefoot? Yes, we can utilize some five-digit shoes. But are there any other things for us to do as far as like rehabilitating our feet, helping to get that information superhighway a little bit healthier, a little bit more online?

50:37I like real simple stretches for the feet that aren't necessarily separate exercises. It might be just the way like if you're going to come in after an exercise session or maybe it's just after a long work day and you take your shoes off and you're going to watch Netflix or just zone out for a little bit. before you plop down in the chair, get down on the ground and sit on folded feet. Just tuck your toes under and really, so to describe it would be if you tucked your feet underneath you and sat all the way down with your butt on your heels. So your knees are folded all the way. And if your knees don't bend all the way, you can put something underneath your hips to lift you.

51:19But the point is your toes are now really pointed and your ankles are what we call plantar flex. So it's like, You know, if you really pointed your toe, how the ankle and the shin sort of make a straight 180 degree line, you're doing that with your body weight sitting on top of it. And what that's going to do is just stretch everything out. You've been up on your feet. They've been at 90 degrees for a lot of the day. You're going to take the time to, it's not just your feet, but it's your feet, lower leg and upper and your quadriceps a little bit, a little stretch. and then tuck your toes under and try to sit like that for a little bit as well.

51:56And I'm talking about give yourself 20 second or 30 second periods of time to sit like that. And it just helps you without needing to learn a big exercise regime. It helps you make sure that this area of your body doesn't get really stiff because, you know, you're talking about this information highway And mobility is a big part of a smoother signal, you know, not such a clumpy signal. So you're going to just in that easy way, just varying through those couple of different sitting positions, give your toes a little bit of attention within just your entertainment time. You know, it doesn't have to be something that you do at a gym.

52:34It could just be inside your house. I love that getting that input when you're doing something you're going to do anyways what I tend to do and I of course like this is the thing about if you're sitting on the ground which you were the first person to illuminate my awareness of sitting on the ground all those years ago and you know of course Kelly Star Red and and Juliet helping to like put more into the now 90 % of the time that's where I'm sitting and your body's going to give you feedback about when you need to move around, right? It really helps you to get more movement inputs in. And so one of the common movements that I'll find myself in or kind of seated positions is instead of being on both knees, kind of sitting on the back of my ankles, I'll have one behind me and the other one up by my chest, right?

53:25And so I'm sitting on the back of one of my legs and the other one is at my chest. And maybe we can put this up for everybody to see afterwards, but But essentially that allows me to like move around on that front leg and kind of like stretch around like the calf, the Achilles as well, while the other leg is getting that other input from the front of the leg, getting that stretch. Right. And just get those movement inputs. And it just I find it very comfortable and very pleasant to sit in that position. Yeah. And it's just, you know, you're you're talking about hanging out with your kid and watching YouTube.

53:57just take that down to the floor. This does not need to involve any extra time, but the idea of, you know, taking those moments, maybe you're reading, you're playing a game with your family, or you're just chilling out and scrolling together or whatever, move it down to the floor level. And then recognize that, you know, you're in a relationship with your body and your body's asking you to move a lot more and you're not really paying attention to the signals. We're not necessarily refined to understand what, or to interpret what asks for movement feel like. You know, if your kid wants your attention, they have words that they use that you've tuned into, but your body has those and we're not really as tuned into them.

54:38So once you get down there, you know, let yourself fidget, you know, fidgeting is a sign that you need to move around a little bit. So just roll around on the ground, try one leg. If you're like, I can't get in this position because of my knee, then it doesn't mean that you don't need to get on the ground. It means that you need to find a different position on the ground that you can adapt to. So just keep exploring. And guess what? That exploring is itself movement. Even if you don't land anywhere, the fact that you were down there moving around, that's movement too. You're not trying to get anywhere.

55:12You're just actually trying to stay in motion. You said it. Yeah. Can you talk a little bit about, because obviously especially in our culture movement can change dramatically throughout the different stages of our lives right the average kid will just say you know two to ten to two to eight they're getting so many diverse inputs it is just mind-boggling right as far as movement is concerned and then it's more desk sitting more school time more all the things, more video games. And then from there, we just set into this decline of the movement inputs that we're giving ourselves to the degree you just mentioned the vestibular system, just being like people having to get therapy for that because they can't even turn around quick if somebody calls them like what?

56:02And then they dizzy and they fall over. Right. Apple bottom. Right. So they're just nevermind. So with this being said, this is something for us to be aware of and start to remind our bodies and I think and so my question is this can you talk about movement through the different stages of our lives and also hopefully you can remind us that for me I think there's a big use it or lose it factor here you know and being able to to the best of our ability like you already said find a spot it doesn't if it's not comfortable find a spot something similar something adjacent to getting ourselves into these movement patterns, these positions, that would be more childlike.

56:46And the unfortunate thing is that in our culture is childlike to sit on the floor, right? For cultures all over the world, throughout our evolution, that was just normal. All right. But now we got the lazy boy and they telling you the name, they named it lazy boy. And no one even flinched. They're like, yes, give me a lazy boy. Give me that. I need that. So please talk about movement throughout these different stages of our lives. Well, and I'll start with in in our society right now, the idea is, you know, humans are born. They're really hyper. They need a lot of movement. And then it sort of tempers down.

57:23And then by the time you get, you know, 50 or 60 and older, you no longer can move because you're too old now to move. And that's just biology. But if you look at hunter-gatherer populations, what you'll see is kids move a ton, but that's really as a training and preparation for how much is needed to be moved as a, I'll just say responsible, the responsibilities, whether it's, you know, whether it's job or tending or, you know, tending children, it's this idea that you're producing, you're producing something. We produce a lot of documents and things now, but there's still a lot of physical things that need to be produced.

58:03And in the hunter-gatherer tribes, you're very active in middle age or outside of juvenile period. The most active are really in hunter-gatherer populations, post-menopausal women, right? So like this idea of it's supposed to be this decline. It's like really once you're an elder, you're really, really active. which really goes against the way our society looks right now, where it's almost an opposite graph, opposite on the graph. Now, the thing that's really, so like I'll go back to kids. We are setting our adult bodies during the juvenile period of our, of our lives. So, you know, things like bone density, it can never get any higher than how you set the cap of your bank account.

58:53So you want children to be very robust, moving a ton, because that's almost like your capacity going forward is set by that period of time. When you get into middle age, I think people tend to push really, they're pushing hard in their lives in general, right? This is the time where you're probably most productive at work, building a family, building. You're just in a building period of life. So we see that decline go off because so many of our activities no longer have that aspect of movement any longer. So during middle age, this is when I would really work on trying to bring back some labor into your life.

59:33You know, like if you're like, oh, should I outsource this labor or should I do it? It's like, no, this is actually a good time to do it because you're actually in this builder type of life. So your mind's going, but your body isn't having to go as hard to keep up for many of us. So it's nice to balance out the mental heft that we lift every day, the informational weights that we lift every day with some straight up just physical activity. So like rake those leaves, stack that wood, clean vigorously, volunteer to set stuff up even though you feel like you don't have the time. If it gives you a chance to be with other people or participating in these other structures, look at it as a movement opportunity.

1:00:12Look at it as a training session where you get to also tick off some other boxes that are of service to some other aspects of your life. Once you get into like that older adult period of time, societally, we definitely feel this decline of you're not hitting the same. You're doing oftentimes the same thing that you were doing. You know, as you begin to age, you're like, I've always done that. This has always been my routine. This has always been the volume that's kept me primed. And the thing to know is as we get older, we get less sensitive to, I'll just say, mechanical input. So when you're a teenager, you do a workout and just, you know, like that's it.

1:00:55You're just swole from that little bit of input because you get a one input to one response. It's like 100 % goes across. But as you get older, you put that same 100 % in and the effort is the same. The exercise volume is the same, but the cells are different. So they do not receive that full 100%. You put 100 % in, you get 80 % out in terms of adaptation to your physical, to your cells, we'll say. And that continues as you get older. So when we get older, as we get older, you have to work more, harder, more volume to be able to maintain where you were. So this is why it's really nice to be able to broaden your perception of what exercise is.

1:01:48Because if you're containing to that one hour, like how do you get more of that hour? Like you could just go harder or faster and you get a little bit more susceptible to injury as you get older. So sometimes going harder or faster isn't necessarily the best solution. You need to go maybe broader volume, more times throughout the day, more times throughout the week. And if all of your eggs are in the exercise basket, it's really hard to balance other activities that are in your life because you still have this. You have whatever you built in the middle age, right? Whether it's a family, whether it's a business or whether it's a community, a robust community.

1:02:21So finding ways that keep us vigorously active as we get older in the context of checking other boxes in our life beyond just physical well-being will actually improve our physical well-being. that part right there that part that's it's it it's so some some of the times when you talk and you say certain things it's just like that's so obvious but i just never bring it to the front of my mind and so uh i'm so grateful for you because you've got this incredible gift and ability to be able to communicate these things to make us think differently about our position That's another one of your great books, by the way.

1:03:06But to think differently about our movement and our association with our environment. Changes to our environment can make dramatic changes on our physiology, you know. And so just being mindful of these different pieces and the different incredible parts of ourselves and how we fit together. And one of the big takeaways today is of the many, number one, apples, all right? But number two is understanding that, and this was just from the very beginning, that all the different apple parts is not the same as the apple, right? And so we can isolate, We could try to mimic and train and all this stuff.

1:03:47We can use VR. We can do that. But we've got to understand there. It's not it's not like the doing the real thing. Right. And that's the real thing is a thing. And not to say that the VR thing isn't something that we're going to adapt and mutate and become X-Men to and have secret powers and all that kind of stuff. Who knows where we're going? Who knows? But as of now, we know that we're going to be deficient in all kinds of those parts that make up the whole experience of picking that apple if we're not picking the damn apple. All right. So let's make this a mandate to be more proactive and being more human than we've ever been.

1:04:28That is my advocation. That is my big overarching message moving forward for the time being because AI is here heavy. right now to this recording. Hi, AI. AI is listening and learning. And taking notes. And taking notes. And your best opportunity, since AI is going to be doing stuff for you, is to use that time being more human. Do not allow that time to get filled with more consumption. Right. Right. And so I know that you've got a cake to take care of. And you've been so gracious with your time. and if people only knew just you stepping up for me and having my back and you know and just again adding so much value for all of us is just really special and i appreciate you i appreciate you do such good work in the world i know everyone listening loves you i love you too thank you i love you back can you let everybody know where they can follow you six seven six seven you can follow me at nutritiousmovement.com.

1:05:33My podcast is Move Your DNA and a new substat coming out, Movement Colored Glasses, where I'm talking about movement outside of exercise, but these broader concepts of, yeah, using movement to tap into these aspects of humanity that enrich our lives physically and beyond. Love it already. Be on the lookout for that new substat coming, the one and only Katie Bowman. Thank you so much for tuning into this episode today. I hope that you got a lot of value out of this. My question for you is how are you going to move differently today? What new movement input are you going to give yourself to add to that overall nutritious movement menu.

1:06:23All right. Because again, knowledge is not power. Knowledge applied is power. So take something from today, add it in, whether it is getting yourself some palubas and starting to rehabilitate those amazing feet of yours, whether this is making the decision to spend more time on the ground and being able to, again, explore. I love that she used the word explore different positions and it's so much easier to do when you're sitting on the ground versus a quote lazy boy all right or are you inspired like i was to find a local apple orchard or a place to go and pick some fruit to gather some food take the family on an adventure and go and pick something off the tree or the bush, harvest something ourselves and have that whole movement rich experience and also have the benefit of some deliciousness thereafter.

1:07:22So many great tips and insights. This was so rich and I'm so grateful to Katie. If you appreciated Katie as well, please share your voice with her. Take a screenshot of this episode and share it on Instagram. She's at Nutritious Movement on Instagram. I'm at Sean Model on Instagram. So tag me as well. I know that she would love to see the love. We got some epic masterclasses and world-class guests coming your way very, very soon. So make sure to stay tuned. Take care, have an amazing day, and I'll talk with you soon. And for more after the show, make sure to head over to themodelhealthshow.com.

1:07:57That's where you can find all of the show notes. You can find transcriptions, videos for each episode. And if you got a comment, you can leave me a comment there as well. And please make sure to head over to iTunes and leave us a rating to let everybody know that the show is awesome. and I appreciate that so much. And take care. I promise to keep giving you more powerful, empowering, great content to help you transform your life. Thanks for tuning in.