The Shape of Cycling — and How to Balance It

Cycling is fantastic for cardiovascular fitness, endurance, and getting around—but what happens when it becomes your main form of movement? In this episode, Katy Bowman and Dr. Jeannette Loram explore how cycling shapes the body, from bone health and posture to hip mobility, spinal curves, and pelvic comfort. They discuss why even healthy forms of exercise don't provide every movement nutrient you need, and share practical strategies to help cyclists enjoy the ride while supporting long-term strength, mobility, and resilience.

Plus Katy speaks with Tyler Benner, founder of Strong Feet Athletics, about the role of the feet in cycling and what happens when we lock them into rigid compressive cycling shoes for hours at a time. They explore the benefits of a more foot-shaped, flexible cycling shoe and how allowing the feet more freedom may help support lower limb function both on and off the bike.

Enhanced Show Notes and Full Transcript

0:22 — Dynamic Collective Sponsors

2:37 — Introduction to Cycling, the Movement Diet, and the Tissues of the Body

5:35 — Bone Density in Cyclists

13:36 — Low Energy Availability in Cyclists: Effects on Hormones and Bones

17:36 — How Your Body Can Become Semi-Fixed in a Cycling Shape

20:04 — Hyperkyphosis and Cervical Issues

25:19 — Pelvic Position and Compression

30:47 — Practical Ways to Balance Cycling

33:22 — Interview with Tyler Benner: The Creator of the First Foot-Shaped Cycling Shoe

56:10 — Listener Question: What Kind of Pillow Should You Sleep On? Sponsored by My Happy Feet

Books, Links and Resources:

Simple Steps to Foot Pain Relief by Katy Bowman
Move Your DNA by Katy Bowman
My Perfect Movement Plan by Katy Bowman
Leviathan by Thomas Hobbes
Strong Feet Athletics: the first foot-shaped cycling shoe
Anya's Review of Strong Feet Athletics Leviathan cycling shoe

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:

ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
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

October Retreats 2026

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