Move Your DNA, Katy Bowman

Mechanotransduction: the conversion of movement input to biochemical processes => cells adjust their structure to function (~Spina anatomy follows function, not function anatomy)

The physical expression that is your body is the sum total of loads experienced by your cells.

Movement of blood into now-working areas pulls oxygen into the area, providing fuel for the cells, and at the same time pushes out cellular waste that is constantly in production.

Illness = physiology gone wrong? No, physiology responding EXACTLY AS IT SHOULD to the types of movement you've been inputting idiot.

You're not broken, you're mechanical environment is broken.

Exercise does not distribute oxygen to ALL tissues - no only through the muscles used for that specific movement.

Load profile to explain => human disease (not only chemical and genetic makeup)

Trees are shaped by the wind.

Epigenetics: identical genes behave differently depending on environment.

Think of genes as range-setters, not pre-determination. (~ Stephen Jepson talking about cognitive reserve building by frequent introduction of novel hand/foot movements to off-set Parkinson at later age)

Diseases of mechanotransduction.

Wolff's Law: Bone adapts to loads created through mechanical usage. Changes in bony formation, resorption, balance, turnover and remodeling space depend on body USE.

Movement "Timeline" => shaped by movement experience.

Move more, relax more.

Most neo-diseases are just our body responding to the input they're given. => Stop staring at the symptoms you morons, change the input

Your body is not out of shape, it is in the shape created by how you have moved up to this very movement.

Cardiovascular system = WORKING MUSCLES pulling blood to the tissues that need it. NOT, the heart pushing blood around the body. => sedentary culture cardiovascular system vs movement culture cardiovascular system

Blood is constantly being shuttled from WORKING space to WORKING space - feeding and removing the waste of participating tissues.

Plaque accumulation is not systemic. Plaque accumulates in areas where patterns of blood flow are most complex.

The habits you have - movement/positions - shape the flow patterns of your blood => shapes the cells => determines where and how much plaque you have. (+) Movement: keeps blood moving more uniformly

Cardio isn't the answer. Move in a way that gets your blood moving throughout the day.

Problem with sitting: inactivity + repetitive geometry.

Adaptation = result of your body's constant pursuit to conserve energy.

When you are in the same position chronically or use your muscles in limited and repetitive way, your body responds to your preferences on a CELLULAR LEVEL. => body adapts to where you spend most time to make those tasks easier (less energy)

Loads created through movement need to be

1. continuous

2. continuously varied

=> keep away adaptation to small ROMs

Walking on uneven surfaces:

The more the foot can move and deform over a surface, the less the ankle is forced to do the work of the foot.

Alignment = not posture. There is no "good fixed" posture.

Rainbow loading = The Corset.

Callous = better blood circulation

Upper body strength held back by weakness of skin. => train hands with different surfaces (bouldering!)

Hypermobile people are never head-to-toe hypermobile.

Check gut tension.

Relax your jaw.

Spend time outdoors.

Cross-train your eyes: look R,L, up/down, out of corners of your eyes - as far away as you can.


- ability to sleep

+ muscle tension

changes body geometry

Release your ears.

Regress pillow use.

You can't take vit D and get full benefit of the sun.

Outdoors time is not optional.

Treadmill walking vs normal walking: the belt is already moving back so push back ability of leg is limited

The knees bends, straightens and ROTATES.

Lateral hip muscles are abductors but while walking they also move the body TOWARD the planted leg.

Big-knee bending walkers => shitty lateral hip users. Do 1 L balance drill progressions/test. CUE: No knee bending & relax knee cap.

Real goal of hip musculature: elevate pelvis to hold entire body on 1 leg => STRENGTH. Not hip abduction mini-band stuff.

The success of the pelvis is the success of our species.

You begin improving the moment you change loads.

Small strains help to adapt, large strains or pain = step to far for your physiology atm.

All issues are the result of how you have moved your whole body over your lifetime.