Hi, I'm Bianca. I'm a senior conference ambassador and I will be showing you Futurel today. Hi, my name is Josie. I'm the CRE for Futurel Hall. Awesome. My name is McKenna Parsons. I'm an intern here for Housing. I'm Scott Parker. I work for Housing. All right. Right now, we're outside of Futurel. This is kind of called the courtyard. We have a lot of near sites around, like the bookstore, which is kind of covered by trees, but it is right there. You can get books there. Upstairs is like kind of like books, school supplies, all that kind of stuff. Downstairs is like a little merch store. So if you want some merch, that'd be the downstairs. There's also a coffee shop, a tech store down there. So it's really nice. Also, if you continue this strip, there's a Walmart on campus. It's small. It only really has like food and like toiletries and stuff like that. So very small things there in case you need something right on the spot. That Walmart on campus is very great. All right. So we're going to continue to Inside Futurel. Awesome. So what part of campus are we kind of on right now? Up the hill. Up the hill. Yeah. Up the hill. Up the hill. North side. I do not have a kitchen. Beautiful. Thank you. What do you think? South is honeycomb. This is north. So technically we are in the dog room. So we're going to continue this way. So over here is kind of the first floor, kind of the central area. There's a TV. You can rent out like games and stuff. You want to hang this little center here for if you want to do a little study with your friends. There's also a piano in there. Yeah, it's hidden. Oh, there's a small piano in there. But yeah, this is the central area. You can definitely study in here, chill with friends, talk, have fun. Not too much fun, but fun. And to continue back here this is all the first floor. And before we get out there we're going to introduce the desk. So at desk, if you have questions you go over there, a lot of RAs actually work at desk at like nine times. Okay, something happens. You can definitely contact desk. You can get equipment at desk. So like ping pong, pool, cues, things like that. Mail is not at Futurel's. Actually you want to go to Holcomb which is the neighborhood dorm that's right next to, they're kind of connected but I like actually can't walk through it. But this would be if you had any questions or things like that throughout the year. From here lockout, we'll actually see it. So these are just pretty. Yeah, they're just there. You have to get it at Holcomb if you have packages. All the addresses and stuff like that for Holcomb is on housing. So you can start sending stuff when you get here. And we're going to go to the best part in my opinion, downstairs, the dungeon. The cool room. Yeah. Do you want to talk a little bit about laundry? So I was going to do it when we get to the room. Oh, that's fine. This is kind of the cool room. I call it the crew room. I don't know. I think it looked cool. But again, this is more of a hangout area. Again, you have the ping pong table, the pool table, a TV, a little gathering area, a little counter if you want some food out. And it'll be here. If you go down here, we have a kitchen, a lot of vending machines. If you're hungry at 1am, you can come down here and get a snack. A little cooking area. Again, you can get equipment at the desk. So if you need a pot or a pan or a mug, that's all at desk. Someone asked, they saw that FUTUAL is open during breaks. Does that include the October fall break? Do you know? Do you see? It usually does include the fall break and October break, but that changes by year. And so you'll have to wait for the announcement, but that'll come pretty early on during the school year. And if you have any concerns, questions, things like that, you can definitely email housing. Awesome. Thank you. I call the cool room. I like to be down here. It's nice and cool. They've even got a movie room, which right now is not open. But back in the corner over there, there's nice lounge chairs and a big screen. And you can move right there. True. That's another spot you could do it. You could move you right there. Right there. Outside, right here, if you were to walk out these doors, there's a little courtyard. It's kind of under construction a little bit, but you definitely sit out here. If it's nice outside, you can do one workout there. Tan out there. I mean, people like to tan outside. Right here, we have the laundry room. I'm walking a little slow down. Come to the ice machine. Six dryers. Five washers. Next year, we'll be doing a paid cycle. So you get two free washers and two free drying. And then after that, it's going to be $150 for every extra cycle. And if you download Speed Queen, you can get that all set up. But don't make your own account. You will already have an account made for you. You just need to use your school stuff to sign in. Yep, you are. Lovely. I think that's the way everyone's been waiting for. We can kind of see the courtyard here too. Very fun. And we will go to the room. Which I think is what everyone's here to see. Medical needs. They have a women's center, you know, general, if you have the flu. Things like that. And the Walmart on campus is very close. You can just walk over there and get you some soup if you need soup for some reason. While we're here, we can measure it for you. And if there's any questions you can't get to, that's where you'll go to housing.uark.edu and you can measure it yourself in our concept 3D virtual tour that we have of all of the dorms. I mean, you can put a fridge right here. A mini fridge. I would put my cups up here. I think you're on now. But the events held here, you can go to Holcomb and Futural because they're so close. Which is like twice as much fun, you know? Yeah, there's a lot of events throughout the year in each community. I remember in my RA we would have a bunch of events like Donut, Day, Pie Day. You didn't pie anyone, you just ate pie. And things like that. So it's very fun. You get to meet people. It's very close by again. You'll have a roommate. So you'll get to know each other well, be in the same room. And I have seen an event where we pied people. We got to pie our a's. Yeah, it was great. Yeah, but again, I mean, I would even... I don't know what to say. I'll be asked to make those and get it there if it's too... But yeah, it's very accessible. Full bright, which is nice. Which beds are twin XL and just twin? I thought there...is this one the XL and this is long. Okay, it's similar with Pong Break. So twin XL is the one by the window and then the one by the door is a twin. Yes. So you'll see that on when you're in your housing, if you're in A and B side. But the longer one is usually by the window. Good clarification. I think we had one more. Can the beds in the rooms be bunked? Be bunked. They absolutely can. You can get a second one of these. This wooden...and stack it on top. You can stack it on top and the bed can go twice this height. All the way up. And when you go all the way up the desk can go under. You can put storage. There's so many options when you loft your bed. Maybe bring a cozy chair to study in. It's up there, but you can definitely loft it all the way. That's what a lot of people like to do. Yes. Yes, yeah. I am not sure about the cost. I would check the housing website. But if you want your bed lofted and you're unsure about doing it yourself, don't want to damage the bed and potentially be fined. You can always ask maintenance by putting in a fix it request or a URC maintenance request. If you just google that, it's one of the first options. And then plugging all your info in and they'll do it for you. Yes. So you don't have to do it by yourself. Which is very nice. Very helpful. Let's see. We might have another question. Which bed is A and which is B? Do we know that? Yeah. So I believe that it would be the similar two-pomperate. So A, correct. I don't know. I kind of know when our room did not just pick the bed. That's what we did in my room. We just picked the window on the side. I didn't even know it was a difference. Technically when you pick your room you do also pick a side of the room. Yeah. So this is A and this is B. And B is the one by the window that will be an XL bed. And there's diagrams on the housing website as well to tell you a little bit more about like the beds that are XL, the exact beds in your room, your exact bed space that you're assigned to. That can be found online just in case you have more questions. Yes. Your housing portal. And as always these lives will be saved. It'll be under Reels on our Instagram account and on YouTube as well later this month. So you can definitely watch this back since I see some people asking about that. In another cool thing is you can have a lock on your door. Yes. In case you have anything private. Sure. So someone asked when the bed is raised not lofted. So I'm assuming they mean as high as this how much space under the bed will there be? Do we have the measuring tools got? I would go from maybe the second wrong here because there's also going to be the metal pole. So from there I'd put it a little bit lower. Two feet and seven inches. So if you're not going to loft your bed but you just want to raise it as high as possible that looks like it's going to be about two feet and seven inches for storage. Any questions you guys? Keep them coming. So do we know if corner rooms are larger than the rest of the rooms? It should be larger. It should be. We have some handicap accessible rooms that are going to be larger. And then we also have some single rooms that are going to be a bit smaller and those are actually usually on the corner. We don't have any rooms that are handicapped or single. Like no traditional double rooms that end up on the corner that are larger though if that makes sense. If the room is going to be bigger and there's going to be two people in it and it's not a designated single it's going to be like marked just as a traditional room and it's not going to be on the corner. It's not like a read where some rooms at the ends of the hallways are larger or in Gibson where there is a corner room offered as a traditional and it just happens to be larger. Any room that's going to be larger for two people in this space is going to be our handicap accessible rooms and they'll be labeled that way. Perfect. Someone asked if they can bring their own desk chair? They can bring their own desk chair. The only thing that we ask with housing is that if you're going to bring your own desk chair that you leave all furniture that you find in the room that it remains in the room if it leaves the room or it's not back whenever you check out in like either at the end of the year back in May no matter what whenever you check out of your space if it's not there you will be charged a lot of money.  Since there's a basement if your room number starts one is that the basement or the first floor? That it's going to be the first floor. The basement rooms they start with zero so it's going to be like room 002, 010, 011. Awesome. Any other questions you guys send them our way. About anything. Anything and everything. About anything. Let's step back in the room again why not. Something people often ask about is the big drawers here so we want to go ahead and do the length with depth of that for people. Feet two inches deep. One feet two inches. Ten inches high. Two feet two inches wide. Perfect. Can someone measure the space above the wardrobe to the ceiling. One foot five inches. One foot five inches. Abby says hi to you. Wait where's Josie? I think she's saying hi to Josie. My bad. Abby says hi. Hi Abby. There's also a drawer below their closets here. Yeah let's measure that one. You can lock it too in case for price. One foot eight inches. Two feet nine inches wide and eight inches high. Wonderful. Oh we got another question let's see. Should they bring blackout curtains? If you're sleeping during the day do it. Yeah do it. I sometimes put my curtains up so like all the light goes up but you can definitely do curtains. You just use hooks. There's not really like a rail to put a curtain. You have to use like this command hook that's left here. Yes. Kind of use something like that. This is like concrete so definitely something that you can. I don't see a problem with it. Just don't sleep during class. Yeah go to class but blackout curtains are great. Yeah very good. I never had curtains and I was fine but again that was different. And can we measure the window? That would be good. Measurement. So three feet eight inches wide. Three feet eight inches wide and the window itself perfect right there thinking about it. So someone else while we're measuring this asked if they can lock the bed on move in day. You should be able to. Yes you should be able to. Get everything situated how you want. Okay four feet. Little over four feet high. Awesome. Rotate back. Don't get dizzy you guys. So someone asked if there's laundry on each floor? No. Short answer? No. The laundry again is on the basement floor. Again with the ice machine everything like that with all the bedding machines. All that's going to be on the basement not the first floor. Basement floor. Yes everybody goes there. Zero. So someone's asking about the space between the desk and wardrobe. Well obviously that's going to depend on where you decide to situate your furniture and what you want to push up against where. If we want we can maybe push this up against one and then measure the extra space because obviously no matter what order you do that in there is going to be some leftover space there. Okay so this extra space along the wall you're going to have is eight inches. Keep the questions coming. Okay on the other side of the room. I see what you're saying. So can we push the desk up against the bed? We're moving things all over the place you guys. Yes this is 119 so if this is your room shout out let us know in the comments. Two feet 11. Two feet 11 inches. Beautiful. Two fridges right there. I think you can only have one fridge just so you guys know. You can only have one fridge in a room so you will have to share that with your roommate. Any other questions you guys? I think we recovered the laundry thing. Someone said they didn't hear that part. Awesome. Do you have anything else you want to say? Awesome. Someone asked how wide is the window ledge? How deep? How wide? Let's do both. Depth and so going all the way across from that wall to the edge right here. It's 8 feet 11 inches. It's 8 feet 11 inches and then this depth. One foot. Beautiful. Honestly this is really nice to maybe have your bed just a little bit higher and have this built in wall spot. I'm not seeing any other questions. Do you want to talk about lead hogs? Just a little bit? If you're wondering on how to get involved on campus we have a really great leadership development program called Lead Hogs. You can join at any time so if you're not sure about signing up now which the applications are open so if you're like yes I want to do it I'm going to give you some of your lead hogs and apply. If you want to join after you come to campus and you're not sure about where to get involved is definitely a great place to start. Lead Hogs is essentially you get to meet a bunch of really cool people who also want to do things like plan programs get to know other students across campus and in your whole community. You have some leadership development programs that will have that kind of train you on different stuff. It's really cool. It's a great way to get involved and prep you for getting involved in other leadership opportunities across campus that aren't necessarily even housing or lead hogs based. We do volunteer opportunities a bunch of different stuff. What about you McKenna? I had a great experience. It's also a cute little resume builder. It's always good. I haven't seen any other questions yet. Woo! Again, we are in Futral. Welcome to York Home Live. If you're just now joining, please ask us questions. We are in a room to measure just for you. Someone asked about the window edge. We did get that. Let's go back to trash, the trash shoe. Just real quick so people know that this is the other thing. Bag to trash only but this is nice. On your floor you have a trash shoe to send stuff down. Someone asked, for laundry, is any detergent okay? I would assume so. Personally, I use pods. That's very helpful. It's easy. Just build a pod or two in there. They don't really like you to overflow when it comes to detergent or anything like that. I think you can use any type of detergent. I know you can't use the fabric sheets. I thought you could use them. No, I think you're right. I forgot what they were called. Little sheets that go in the dryer. You're not supposed to use those, I'm pretty sure. You're also supposed to take out all your little gray stuff from the dryer. I don't know what these things are called. Make sure you take out the gray stuff in the dryer. Pods are highly recommended with laundry. I think it says that on the website. I think we're back. Right now we're just headed to the front of the building and we're going to walk back to that room we've been at on the first floor so you can see what that looks like. Yes, this is the front even though it faces. We are back at the front desk here. I think our connection is back. This is the front of the building. What is the road over there? Garland. The building does not face Garland. Faces backwards. We are going to walk straight back to the room we just had so you guys can see that. Hopefully we don't lose connection again. This would be stairwells on the end of the floor. The first floor. Is there ample resident reserve parking? That's okay. I'm pretty sure resident reserve would be the front lot here. You could do green as well if you don't do the resident reserve. It's very strict in this area. It's not many parking spots around here but it'd be where the courtyard was that little lot right there. Green lot is great too. I was a green lot girl and that was fun as well. This is a female only dorm. Just going to repeat that once again. That doesn't mean you can't have guests. Anyone can come but no boys allowed. You can live here. I think that's so far all the questions. Any parking questions you definitely contact parking. If you want to see more measurements or just around the building more housing.york.edu that's the place to go. You can walk through all the buildings on your own at any time. If you're just joining we're about to wrap it up but if you have any dimension questions while we're in the room let us know. Party party we are in future. Are there lights on the desk? So here is a desk.  There's a cord hole. Did you break something? But no there's not lights built in. You could though get some LED strips and put them under there. Is that a cork board on the back too? Yeah I think so. Nevermind. I think I see one in here though. So there's not lights on the desk. They don't come with lights but definitely bring your own. How many outlets are in the room? Do we know that off hand? There's definitely one there. One by each bed. There should be one around here because it's on the desk. There's one by the desk so there should be one by this desk. It looks like four locations but there might be multiple. Obviously this one's two. Definitely buy an extension cord. It's great especially if you have a TV. Extension cords. That is something people frequently forget at our extension cords. Bring those. I think we can wrap it up. I don't see any more questions coming in. Well thank you guys for joining us. This has been your home live 2023. Future. Say bye. Wait one more question. Can you use a wifi booster? Yes you can. Wait I'll let you answer that. I'm pretty sure I would go ahead and reach out to IT with the housing website but you shouldn't need a wifi booster individually for your room. You're already offered your wifi. Just by signing in with your email and password with the university but I would reach out to housing IT if you want to do anything like that. Someone asked can they mount a TV? I don't think so. Probably not. You can do command strips. You can do different kinds of hooks that are approved but you can't drill into these walls or put amounts where any kind of hardware would be inserted into it. It's also like brick so I'd be surprised if you get through. Don't attempt though. We don't want to damage our walls because we can only charge if anything is damaged on the walls but command strips are really great they hold a lot. You can get a lot of different kinds. The only thing equated to, I mean it's not mounting your TV but I suppose you could set it up here on top of your desk or your dresser. A lot of people do that. Okay I think we can go now. Bye guys. This has been great.


Hey there friends! How's it going? My name is Kevin and today we're playing Cyberpunk 2077 I don't know what all the hype is about if there's been 2007 six prequels to this It's just a little joke. Please don't leave. Oh, there you go. There's my pen it's alright Let's jump in and start a new game. Okay, suggested hard difficulty. Well, I'm a bit of a professional gamer So it's bumped that up to very hard and then go back to normal and there we go Wait, we didn't cut that?  I didn't read them enough really to make that decision, but it's made now Oh my god, there's so many options for customizations. Okay, I'll be right back Okay, I think we're done He looks a bit scary profile views actually worse somehow and I've made him just like me just really strong and really cool Right guys, okay. I'm ready to cyberpunk whatever that means. I've not actually really looked into this game that much It just looks cool and it's got the word punk in it So it's gotta be cool.  Do I set my broken nose or knock back a shot? I always knock back a shot when I'm given the opportunity, especially in a PowerPoint presentation I'm gonna have to turn down my graphics. Am I drunk after one shot or is it the pain of my broken nose? My vision is going a bit Do I know you? Oh the no eyes look that is awesome I was tempted to go with that at one point, but I changed my mind because I like vision I found a guitar pick. That's a bit of a weird thing to loot Oh, I found where the guy got inspiration for his look. Wait, who are you? Where did you come from? Nice burger, dude Oh god, okay.  Oh there he goes. He gave up I knew he'd give in you've been taking bites out of that for like five minutes now And he's getting no closer to finishing it maybe in the future food just replenishes itself But then it would be weird that they gave him half a burger to begin with. Sorry.  I just walked through them. Oh, there you are. Sorry about that. Did you finish? Did you finish your burger? I think he finished his burger. Well, that's one side quest complete. See you got a good down home.  I guess in the future. That's probably normal. Oh wait. No, I'm just standing on their car Can I just not answer? I'm just gonna not answer Don't sit there in silence like I'm in the back of an Uber until I get there The I'm listening. I know. I'm just not talking Yes, I'm seven months pregnant. Please protect me. These people look scary Sebastian Ibarra Looks like it's my lucky day What do you want? I don't know this gentleman.    I don't think your number would be useful. I literally do not speak to you It's like I know you don't speak to me, but do you want my phone number? So maybe we could call sometime I could just talk and you sit there at the other end and silence Kirk I see the ride. Oh, that's the car. I want to steal. I'm stealing this car to just Wipe the debt of the bartender. It feels like whatever debt the bartender's in This is way too much Like I'd be better off selling this Or just not dying gun it gun it Oh, the police are one step ahead. What was that just glitched through the pole. Thank god You're here. This man was trying to steal my car. Anyway officer. I'll be on my way. Oh god. Damn it I have no time to testify. I'll play it on investigation Suggesting we let him go sir. I suggest you let us go if that means anything I suggest you toss them in the sea Okay, well, I guess we're getting tossed in the sea not a great start to a game But uh, maybe we'll find a way out. I don't know. Maybe it's just a short game They just throw me in the ocean and it ends the credits are all god. I can see what all the hype is about If I hadn't come you'd be cruising night city in sexy wheels right now. Yeah, I don't understand the dynamic here What were you doing? Jackie wells The oh wait, we're just we're making friends. That's kind of nice. You know what that does seem like a good outcome You're getting mugged And you end up making friends with them. Come on Let's go have some lunch. We buddies all of a sudden. I mean, I'm okay with this I like having a friend that I can go to lunch with I forgot how weird my guy looked. Why are you friends with me? I look like I should be in a high school textbook an example of people you shouldn't hang out with I think we're just getting a little compilation here of what they get up to for like a few weeks or months or something Half a year later in japan town. Okay. Well, at least you clarified that I was a bit confused at the start I thought it was just one really really wild day for a second aliens kidnapped my wife and kids helped me Celebrate. Oh, okay.  All right job updated the rescue. Who are we rescuing? All right, if I know anything the bad guy will be waiting as soon as I open the store Okay, there was no one there. I've been watching the wrong movies clearly. I hope there's no kids in there back off Wave inside. Hi The music's a little loud, isn't it? Are we just here over a noise complaint? Oh my god What have you been doing?  You were going for the same look as that guy in the bar Weren't you? I didn't know it was so dangerous.  Wait, what what is this? I just put them in the box.   Oh, okay?  You weren't that good friends You clearly were not enjoying your conversation. Oh, no, he escaped And now he wants to skin me and take my eyes.  He's taking so many headshots Dude do something I left the room and I'm just gonna let him calm down. I'm collecting kebabs Oh nice, I did absolutely nothing can I use this? Oh, yes Oh, I just pulled the usb stick out of her head. I don't think you're supposed to do that You gotta right click on that little usb symbol. It's safely eject, right?  Goodbye lady. I hope you make it. We tried our best. I'm not even sure what is happening Seems like we're on some team that go in and save people, but I don't exactly know the context Oh, I'm just injecting myself with something. Sorry. I didn't mean to do drugs in front of you I meant to actually take out my phone. I know that's not an excuse, but it's what happened Oh, sorry, that's a warning. Don't tell anyone I did drugs in the elevator wait for the lockdown to end I've been doing that for nine months. Oh, no, what's this this?  They're attacking us. Why we saved a lady We're heroes unless look, I don't know what's in there. Maybe it is some sort of celebration Maybe it's not guns. Maybe it's confetti cannons I'm trying dude. He's like hiding. Okay.  Is that one like a walker or something? That is awesome Dude, if I got really old instead of getting like a stair lift, I get one of those just smashing around the house Okay, on your way You have a good evening now. Oh the officer led us through that's nice. She's that easy to manipulate should we take the walker? Look My pops needs it. The only bathroom is upstairs Don't miss the I said I I will Okay, when we made it home finally I get some peace and quiet Okay, do you really need four televisions in an elevator? Oh god, I tried to make it none, but it just didn't work. Sorry. Sorry. I was just breaking the TVs. She's running Oh, no, I can't let you turn me in. Oh, no, she's gathered in a crowd and I don't know which one it was Hey neighbors. Well, look just in general. Just don't turn me in. Okay. Wait. There's someone in my apartment hiding Are we just roomies now? All right. Well the door's locked.  I made my nails long in the game But I didn't realize how many close-ups of my nails would be in the game Well, good morning sleepyhead. Where's my roommate? Huh? Hey Where'd you go? Did he move out?  Is that a child? They just look like mini adults Do you know what I mean? They don't really quite look proportioned.  What did I do? Please don't open fire. I didn't mean to I apologize Look, I leave. Oh, no, the elevator's blocked. I I don't want to get shot. Why are you making me do this? I don't want to kill you I can't believe I just killed the cop and then just kind of left the future is now Oh, no, no, no, I didn't know that was grenade. I'm trying to put my gun away. Please. I'm just figuring things out Stop don't fight as I shoot her in the face I just wanted to put my gun away. There we go. I'm just avoiding the elevator altogether. I died I thought it'd be best to just avoid the police. They don't seem to like me Um, they're telling me how to call my vehicle, but they're not telling me how to stand Do I just have to call my vehicle to stand? Oh, is this my vehicle? The future is now I bet the seats even have built-in toilets just a hole in every seat. I'm finally driving. Oh, sorry. Sorry. It's lagging. Sorry. Sorry Hold on. I think there's actually something wrong. The audio is gonna all choppy as well Don't scream. Hold on. I'm actually only parking up this time The citizens in this game are so easily spooked compared to other games. Dr. Vector, we'll see you now Oh, yeah, we're going to the doctor. My guy doesn't feel well apparently I mean he has been just jumping off ledges and opening fire on random civilians So there's definitely something wrong with him. Unfortunately. It's me. I think I might have gotten spiked Gotta run. Oh, okay. I left the area in the conversation He was just describing his symptoms and then after that sentence gotta run may as well just add memory loss to the symptoms Also, my legs are a bit shaky. I just always feel anxious Oh God, I hope he doesn't remove my eyes.  No, I was joking, but I I don't think I want this Can it just be a third eye? Can you leave my current eyes and just put it up in the middle of my forehead? Okay, what do I want an implant for? I feel like this is bit life And if this goes wrong, I can sue him Honestly memory boost and some legs to stop me dying when I jump off buildings would be great Fortified ankles. Maybe that would be a good one. Maybe just a whole operating system replacement might be a good idea I've had lasik before I can I can do this in layman's terms Any surveillance cam will capture your faces of blur. Don't worry. I think it's the face. That's my problem I forget how weird my guy looks.  Honestly, that is a cool feature I feel like I got ripped off when I got lasik now. They didn't give me any of these added benefits This is so uncomfortable. Okay Okay, good. You blacked out my screen makes sense. I have no eyes now. So this is what the kid was seeing earlier Honestly, it's kind of peaceful. Maybe I should always play games with my monitor off. I probably die less Oh, I'm back. Okay. Good job. Doc looks clearer than ever I can release it for you, but you'd have to watch out for negative energy fields We went with different approaches to getting ready for the job He's working on his mind and his soul and I'm just like one new eyeball All right, meet with dex who's apparently a big shot I didn't answer that. What's the point in ringing me if you can just Forced me to answer. I'm meeting this big shot while I'm on the phone Hold on big shot. I'll be right with you. Just give me a moment. I'm still on the phone. Okay, dude. Come on This is the future.  Mr Nobody die ripe old and numb and slightly of urine or go down for all times in a blaze of glory Smelling near like posies without seeing your 30th. This guy's not pretty good at small talk. I didn't like that I put on your seat belt dangerous. You see he's trying to act all cool Like I'm not wearing no seat belt. Then the car stops. He's like, can I jump on his car? Nice? I'm going with dex. He's a big shot and I want to be around big shots I'm just on the phone here and I don't know what my next objective is this car is taking me really far away I hope it doesn't take me really far away from my objective. Can I car jack cars? If so, I really want this one Sorry, buddy He's gonna be like, come on. Why my car is the crappiest car out all of them and you took mine Ah, there you are. You had to ask about the car. All right. Let's knock on their door Sounds good. You want to take your bike or my car? Oh, you want to take my car? Okay Wait, where'd the truck go? Where'd the guy go? All right. Let's ignore that Ring a ding ding chome. Gotta get this done. What do you want me to do? I don't understand. I Does that let them know we're here? Ah here the button's here. Okay. That wasn't very obvious. I want to talk to Royce Dex sent us if there's any video on this like I standing there like this Looking straight into the webcam. What are these lasers? I'm just going up through them anyway You better turn them off in time because I'm running at them. I'm trying to waste your tripmines Oh my god, this guy went above and beyond. He got his eyes removed and he got like 10 instead I got ripped off. I only have my normal two. He's trying to walk into the conversation. He keeps pushing me What? Oh, yeah, they want me to sit on the couch, but I kind of want to explore their house All right, I'm sitting. I'm sitting. I'm sitting. Oh god. I've left it too long Oh That was a very abrupt end to the music. All right, I think this is what I'm after Dex is not going to be happy with what we've done here Like I kind of assumed things would have went bad anyway, but maybe not. Who knows Oh, no, they're looking for me. Where's Jackie? Is he just lingering behind? Oh, no camera camera camera Oh, I'm gonna run All right, best of luck Jackie. I'm out of here. I'm almost out. I'm sure Jackie will be fine. Oh, no No, no, no, no, no, no Jumping off ledges as usual jumping over boxes. Oh, thank god. I escaped into a cutscene. Oh, there's Jackie They're still after me behind though. What is that thing sneak past Royce optional?   Oh my god.  I don't know what is going on here Oh, here you are. That's where you're hiding. I want to hide too. I'm calling my car The carriage just burst through the wall and pins him What's he doing? He's charging something up. Oh my god.  He just runs at you You must be thinking to someone else. I do not have a pretty face I like how the all the people I ran past in the previous rooms just kind of forgot about us They just decided, you know what? I think Royce has this and to be fair, I don't blame them for thinking that Honestly, Royce, you're a bit of a weird dude. Like, what are you even doing right now? Like, what's he doing? Where's he going? The music has ended and it's getting kind of awkward now. This is just going on way too long I feel like we've all calmed down. Can we just agree to go our separate ways? Wait, is he dead? What happened? He was at like 23 health. I think the game just had pity him It was like, let's just kill him. Is he even dead? Okay, now, now I think he's dead. I may not have needed to do that, but I made my decision And I even get to go back to my car. This is lovely I got a later than more mid-mission. Look, I only have eyes for my car. Let me back it up I should probably look backwards while backing up though Nice of you to notice What? Okay There's a lot of that in this game In my car driving along next to him Not a very dramatic exit there, but good try.  Oh, hey, Dex. Sorry. I hope this doesn't have video chat Well, you may not be impressed with your two new thongs. Good luck Uh-oh. Oh, I thought this was just gonna go on forever Oops. Well, there you go. You get your first look at the underwater scenery of cyberpunk 2077 I hope you like it. All right. Well, I can't think of a better place to end the video. Look at this city It looks gorgeous. Doesn't it? I bet no other creator has given you this kind of look at the city All right. Well, we will end it there I hope you enjoyed folks If you did be sure to subscribe I post every single day and be sure to like the video if you enjoyed it That helps me out a lot But uh, yeah, I appreciate you watching. Hope you enjoyed as I said and I hope to see you next time. Bye for now


Welcome to Ancestral Health Today, evolutionary insights into modern health. Hi, Katie. Thank you for being with us today and welcome to the Ancestral Health Today podcast. Thank you for having me. Absolutely. How are you doing? I am doing well. I mean, maybe a different answer to that is too long for a podcast. But, you know, I'm just trying to, like probably all the listeners, manage my well-being in a time and place that doesn't support it very easily. So I deal with that. I have ups and downs. And so, yeah, that's how I'm feeling is just looking around at that again, going, oh, time to make some more changes or adjustments. Yes, that's a great thing to be conscious of. And I think that's something that all of us really need to work hard of because we have such a mismatch from what our biology and what our just mental health needs to, you know, the life that we live today. Yeah. And it's hard not to always say you're fine when someone asks you, but I think maybe if we could answer more honestly and, you know, like, where are you today in navigating you and your spaces? And it might, we might be able to articulate it and get more support that way. So, yes, I am, I'm tired. I am tired. That's a really great way to reframe it. And maybe in that reframe, we can also build more community, you know, and let people know where we are and just help each other. That's something that, yeah, more honest community, like more, it's more intimate, right? You're more a little bit more vulnerable by saying, what's actually going on with you. Someone can allow people to respond. Yeah, absolutely. So talking about community, let's have our community get to know you a little bit better. Tell us about yourself, where you're coming from, what got you here, and anything that you would like to share with the audience. Well, hello everyone in the ancestral health symposium community. I mean, yes, it's, my name's Katie Bowman. And I am coming to you literally from Washington state. And figuratively, I'm coming to you from a particular path or set of choices that I've made about what I wanted to study when I was in school, which was movement. And then the different choices that I've made about how I've set up my lifestyle to incorporate more ancestral. I've spoken at the ancestral health symposium before on different things having to do with movement and lifestyle, movement rich lifestyle and movement rich parenting. And that's, I guess, sort of my platform from which I speak, talking about the importance of movement and maybe offering a broader perspective on movement beyond exercise. That's something that I've been talking about for 10 years now or more. It's scary, scary to think of. But yeah, actually, I think I was at the ancestral health symposium in 2012, if not 2013. So it's been 10, you know, it's been 10 years. So yeah, that's sort of how I approach life is thinking a lot about movement. I'm a biomechanist for those that don't know that someone who studies the overlap or the intersection of biology and mechanics, which is a branch of physics that deals with just simple things like lovers and pressures and the way our body is affected by the mechanical environment that we create through positioning and through movement. Wonderful. And what brought you to wanting to become a biomechanist? Yeah, I did not start on the path of I don't know how many people wanted to be biomechanists, but in short, I started studying math and physics first. Those were just natural interests of mine. I always did like general mechanics, like putting things together. And also, I've told the story on podcasts before. I was always really interested in the Tin Man of the Wizard of Oz when I was a younger child, like the thought of seeing the joints on top of the way that costume was designed in that movie. I just I was really attracted to that early on. And I spent a lot of time just thinking of my own hinges. I used to always ponder sitting in a rocking chair, like how am I making this rocking chair move? That was something I did a lot as a kid. And I can see that my own kids now, they have a lot of insights that they that they feed me just like, hey, I can move my kneecap. Hey, I can move this eyebrow. But you know, like I think kids naturally do that, but they're very vocal about it. And I just really remember that and never really stopped and never really stopped just being at amazed at what my body could do. And then when I got into university, I was sort of bored in math and physics. And I also was an emerging mover. I was pretty sedentary and studious through most of my childhood, although I'll put a footnote there. When I say that my level of sedentaryism was nothing like the kids today. Like I was still a pretty active child, like kids were in the 70s and 80s, like riding bikes and being outside all the time, like we didn't watch TV or spend a lot of time inside. But relatively speaking, like I would prefer to read most of the time. But when I was eight, 16 and 17 and 18, I just slowly started to move more. And then when I was at university, my, my emerging interest in movement overlapped with my boredom studying math and physics. And I found this department, excuse me, called kinesiology, which is the study of human movement. And I found an option or what was called the emphasis at that time within that degree for biomechanics, which I had already taken all the math and physics for in the first two years of my degree. So I changed departments and I finished up in biomechanics. And then I went to graduate school to continue to study that, that option or that emphasis. And, and I had no conscious memory of making a choice to do that as a job. But it was more like just I was really interested in, in pursuing and embodying that, that the information that I was gathering while I was following that those degree paths. And so here I am, a biomechanist, and I don't really know how I got here other than just a nice accident, I guess. That's amazing. How did you become entrenched into the concept of nutritious movement? If I were to, you know, look at the majority of people that work in this environment, they may go to work for, you know, a large shoe company or to work for a company that emphasizes braces or things of that nature, more of the fixing the problems at the end rather than preventing. And you speak a lot about nutritious movement. So can you break down what that concept is and how that particular concept evolved for you? Well, that's a very long journey that actually started on the first day of graduate school for me. And so this is a very personal story. But I grabbed, I was, I grabbed like a free magazine on campus that had an advertisement. It was LA Yoga Magazine, which is like a freebie sort of like alternative health magazine. And there was an ad in there for earth shoes. So earth shoes was a brand of shoes that instead of having the heel raised above the toes, they had it the other way around the toes were elevated over the heels. And this was a pair of this was a style of shoes and a brand of shoes that had been around since the 70s. Oh, wow. But the way that they had structured this full page ad in the back was a diagram of the orientation of the rest of the body parts. So again, it's like a callback to how I used to look at the Tin Man in the Wizard of Oz where you could see where the hinges work. So the way that they did this side by side, graphic and shoes, I was just like, that's really interesting to me. Like I don't even really remember thinking, thinking. I remember noticing it and like feeling it go in. But I didn't really mull it at that point. But then like a half an hour later, I stepped into the first seminar of my first day of graduate school. And it was this really awesome biomechanics seminar where it was led by Dr. William Whiting who eventually became my mentor and my thesis advisor. And it was a class where everyone could just talk about and work on the thing in biomechanics that interested them the most. And so he went around the room and was asking what everyone was interested in. It was it was mostly the things that you see again. It was like biomechanics and athletics, you know, that you're talking about designing exercise equipment, orthopedics, designing support for a variety of reasons, usually disability, but sometimes like post surgery. So more of like more medical, less athletics, athletics and medicine. And I was still sort of look looking in my mind at this graphic from an earth shoe ad where they were talking about like the natural way to walk. And and I just said I had just said I'm really interested in and again, I've never even met any of these people in my life or this professor before like I'm interested in in the way like our orientation of parts or our posture. I don't even think I had the word alignment really. Like I use it now about how that differs around the world and what are the elements that arise depending on this sort of orientation of parts or the postures with which we carry ourselves. And I remember I guess remember, you know, the teacher in front going like, huh, okay. And so like that was always my everything that I chose to do during those two years was always an extreme outlier of again the sports and and and medicine or therapeutic type stuff. It was always more of an anthropological cross cultural perspective. So I've just always been interested in a real broader picture. So the second part of your question is like where how does movement nutrition come out of that? That that's like a 15 year journey that I'm still on. But it was in trying to again back in the school in the kinesiology department in movement science, you're taught that there are three types of human movement, that there's athletics, fitness and dance, that those are the three types of human movements like that's that's in textbooks. And I just had this like cross cultural these cross cultural insights going like, I think that there might be more than that. Because like where would we put I was already like, I really focused on pelvic health, pelvic biomechanics, low back pain and how all the parts of the pelvis work for vaginal expulsion during delivery of a child. Like I was just really interested in like not so much in the pitching arm, but what was happening in this really mundane thing that so many people on the planet do. And, and again, it's that broad perspective, right? It's like, it's like that this is what I'm interested in. And so all my papers are on sort of obnoxious things like that, which I didn't think were obnoxious. But but but the staff, the teaching staff, the mentoring staff had never really I think had a student who came came through interested in those types of things. So as I began to look at movement, not in the fitness dance or athletic lens, but as something that all all bodies, you know, outside of disability, but like generally speaking, that our anatomy has evolved to expect because of the movements that were around for a long time. Like I just started to really be interested in quantifying what these, you know, so called natural movements are and arguably it might be time for different language around that. But whatever the language is, these movements that are like the backbone of all of the people before us that got us to this point that are rapidly falling off sort of unprecedentedly, unprecedentedly falling off, even though they have been trending movements been trending downward for a long time, it's accelerated now at this point of trying to reframe movement using the language that we use for dietary nutrients. So that came up for me like maybe six or seven years ago because because I don't I don't think many people even recognize what a nutrient is like what what makes something a nutrient. So that was what I was interested in flushing out a handful of years ago. And it's like, Oh, well, what makes something a nutrient is that in its absence, there are predictable things that arise in the body. And when that compound is introduced, those symptoms go away. So, so nutrients are defined in hindsight after a period of loss and then targeted reintroduction, usually scientific reintroduction where different things have been tried trying to figure out the right thing. And I was like, Oh, well, we've been doing that same thing for movement. Without realizing it, it's more of a natural experiment. But I just took that same nutrient framework and the idea of there being different types of nutrients that relate to each other, macronutrients and micronutrients and saying it goes the same for movement. And then we have we do have a movement diet. It's just the compounds aren't chemical that you're ingesting them. You're not ingesting chemicals to get the chemistry inside. But with movie or DNA, which is a book I wrote, it's the same thing where ingesting isn't the right word, but the loads or the squishes that are happening to your body when you're in your mechanical environment, go on to create chemicals within the cell. So in that way, it's very similar to ingesting their orally or through sunlight, some external compounds.  Now you've got your dietary inputs, your sunlight inputs and your mechanical inputs.  And when you don't get certain ones, there are certain predictable things that arise. And then there are inputs that you can do to target and make some of those things dissipate. That's a great explanation. And those mechanical inputs also affect the other inputs and how they affect the body. And that's a great definition of the nutritious movement framework, because we can look at it from the lens of preserving that function and not letting that deteriorate over time, which is what unfortunately is happening a lot. And you framed it very well within people who are able to move. There's no disability involved. That decline over time is just, it has accelerated significantly. So tell us a little bit more about more of the concept of how that movement has evolved, or in this case, egressed in a way. It has, you know, it has gone backwards, rather, and how that evolution has affected everything that we do and our environment nowadays. Well, so there is no really going back. And I think halfway through my career, you know, I was always very interested in studying movement, studying movement. And about halfway through, I realized, oh, the piece that I don't really understand is sedentarism is the absence of movement. So to thoroughly study movement, one needs to really understand sedentarism, because if our bodies require so much movement, and they do, how is it possible to get ourselves in a state which could be the time and the place where so little movement is being done? Like, I just think as far as other things in nature, like how do you get yourself so far away from having your needs met? And so that's, I mean, that too was a writer on the time when I was writing with your DNA, which was looking at as we've moved forward in time and have become more technologically advanced, many of our advancements are, they're not usually framed this way, but they are creating technologies that allow you to meet some need without the movement that used to be packaged or bundled up with that need. So we would say a lot of our convening, a lot of our technologies are about convenience, right, they save time. But you still need all that movement. So they didn't really save you time because all you're left with is the end of the day. And guess what, you didn't get any of your movement done. So that's kind of a huge inconvenience. It's the fact that that nothing in your day moved you any longer.  And guess what, there's no more time for it because we are in sort of a fixed time situation. So one thing I like to say about the body or about our DNA, you know, there's a lot of talk about this blueprint that we have in our DNA or these needs that we come with for movement. Paradoxally, we also have alongside this tremendous capacity for a need for a movement, generally speaking, is equally all of the software that has us not move as much as often as we can, right? So we're always trying to conserve energy. That is equally as natural as is our requirement for movement. So what do we do with this? So we've got this tremendous paradox that we have to deal with which is we, like all things, like all other living things on the planet, depend on our environment. We depend on our environment, not only for the compounds that we extract from it, but for the situation or the pressures that it creates for us in order to get what we need. So we have radically modified our environment. And really, if you could think about, and I think people who are listening to this podcast probably already have a little bit of this framework. If you could think about your physical situation as not only something going on or going wrong with your body, but maybe your body expressing itself correctly based on the environment that it is in, then we could a lot more attention or energy to modifying our environment for greater change than simply trying to modify our behavior within the identical environment. So I'm a big fan of modifying the environment so that you just moving through it creates that environmental pressure that gets you the behavior and then the resultant adaptations that you are seeking. So what do you think are the biggest factors in our environment that either facilitate or impede movement? And we can go into cultural, the amount of time that people work, you know, go in any direction that you can because there are a lot of them. It's all of it. I mean, it's really, it's, it's all of it. I can tell you about some of the modifications that I've made so that there's like a two, there's two level payoff. One, you can hear how I've modified the environment. And then two, I guess it's which part of the environment I have deemed as something that needs addressing. So most simply, we have really reduced the number of chairs or seats in our house. And so like, I know that sounds, I know that just, I know how it sounds to people hearing it for the first time. And again, on this podcast, it's a totally different audience who are like, yes, high five, I get it. But for other podcasts, it's like, you are saying nonsense. But, but again, that's that cross cultural perspective in me, which is our perception of like what humans do with their bodies is sort of an outlier compared to a lot of other humans on the planet. So one, just, I'm not even talking about going back into time. I'm talking about today, June 27 2023, just go to different part of the planet and you're going to see radically different physical behavior than what we've got going on right now in podcast landia, right, the land of podcasts. So modifying furniture to make it so it's at different heights. Like one of the things that we've got built into sort of the fabric of our society is that all chairs are at the same height and that you people are really just going from different chair seat to chair seat, whether it's at work or in their car or home. And so just modifying that a little bit more. So you're varying up your body use. So it looks a lot more like not only your own ancestry, but other people around the planet right now today, right? We're just using our bodies a little bit more. And then I do think I wouldn't have said this 10 years ago, but I would say today, the smartphone environment is probably superseding the chair situation that we've got going on now. And it's staggering to think that 10 years ago, this wasn't even a thing, but it has become ubiquitous. And I don't even don't only mean across all people in podcast landia, but also throughout the day. Like there's not even like, oh, this is something that happens at this discrete time in the day. It's diffused throughout the day. It's going to be diffused throughout a lifetime every day of the year, right? Like so that this is just again, more novelty, more novelty. And we don't have good use practices. And I'm not even talking about the content that you're consuming, which is its own set. That's a whole other set. I'm simply talking about the mechanical nutrients that are found during the periods of time you're spending with this using this device. And of course, the nice thing is that technology, I'm talking about smartphone again, doesn't require you be in any particular physical position to use it. We have simply stepped into using it sort of mindlessly as far as both, you know, as far as we didn't realize that there's a lot of options or choices to be made around how we're positioned, you know, and like, what is our relationship to movement and position with this device? So the good news is like I spent a lot of time working on trying to create good use practices, things to consider, of course, addressing volume of use time is another way to do it. But yeah, definitely, definitely the smartphone is a thing. And so it's creating a good use set of practices that do address volume or I like to call it, I call it digital minimalism because someone else smarter than me call it digital. That's not my name. But you know, this like really going, I need to consciously choose in the same way I chose minimal shoes and minimal furniture. I'm also choosing minimal digitalism in our in my personal life, in our family life. And that has its own set of steps. How do you manage that with your kids? Because we should do hard podcasts on just that. Yes. And I know parents have such a challenge managing that. And it comes from also the example, but when you're not with them or they're seeing other kids, you know, using it significantly, then naturally they want to grab tape there. Yeah, I mean that this is its own podcast. And it's always a it's always a like, have to set the like no judgment here, like parents, we've we have no role models in this whatsoever, right? Like everyone is parenting through this completely unique environment without warning, you know what I mean? Like you just stepped into it. And and there's not again, with those good use practices, there's not even like what where we had other things like we've been around different types of drugs before and alcohol and cigarettes and like, but we sort of came into parenting as people already been dealing with it. There was already campaigns and people who had thought about how to talk to your kids about this and that, like all these things had come down. Sure. But not this, right? Because everyone's sort of like, this is all amazing, you know, or a round of smartphones for all my friends. And so so when everyone sort of enthralled with the new thing, it's really hard to imagine what's going to come 10 years down the road. But here we are. And so now we're starting to see things like, okay, we don't even want to introduce these until a particular age, you know, so, so I guess to answer your question about what we have done, keeping in mind that my children are almost 11 and 12. So they are differently aged than people who will be answering this question for older teenagers or younger children is, I mean, one, just not having them, just not having them is and delaying the start time. And then that's, of course, that's sort of like, abstinence is not always the easiest answer. So trying to, and I'm trying to work on a longer piece about this, because it needs to be a little bit more well thought out. But some of the things that we have done was when the phone is so poorly named, because it is not a phone, if we look at time spent using it, we keep calling. No, no, it was a phone 14 years ago. Now it is so many other unlit bottomless things, right?  It's, it's like a lung. But I guess the thing is, one of the things that's so challenging is it's bottomless. It can be anything. And how does I am 47 and my strength, my internal mental in different situations, my willpower, my ability to choose what's best for myself at 47 is a challenge.  I've got strong mental health. I've got lots of resources to read. You know, I've got all these things going for, for me. And I still feel it challenge, feel challenged to, you know, to walk through life, make, you know, always choosing what's best for me. I can't imagine giving that exact same thing to someone who's 10 or 12, or, you know, like, for me, it just seems like I just try to keep describing it. It's so easy to call it a phone and to say everyone else has one, but when we talk about what it is, it makes it easier for me to maintain my resolve. And then, again, the practicality. My kids, just like I did when I was their age, want to talk to my friends all of the time. That is also completely a natural thing to do. So we got a landline, right? Like we just went and other friends got, and shared with our, again, it's community. We open with community. It's the same thing. So many of these things require having a community that's on the same page as you are. And so it requires that uncomfortable dialogue having and getting together with people and going, it can't be just me raising my kids or if there's two parents. It can't be just us raising these kids. We need aloe parents. Like we need a broader community. We need more families and friends and a school or a school district that can support some of these things. And then it's like anything you have to advocate. You have to advocate for the way that you see the world and listen to other people advocate for the way that they see the world and then try to find, try to find the medium, yeah. So how do you manage these conversations and building of that environment? Because I'm not going to lie. I have to say that even within the community that I am in and having a lot of people who are conscious about all these concepts, when I go to the supermarket and walk two miles to get my groceries and bring a backpack and carry a watermelon back, people think I'm absolutely insane. Yeah, I know. It can be a big deterrent. And at the same time, I also realize what a huge privilege it is for me to even have the time and the ability to be able to do that in the first place.  And I know that a lot of people, you know, are living like that for the long term. So how do we reconcile all of that and still do the things that we need to do to build that nutritious movement and that community into our lives? I don't know how to solve that entire problem. Or rather, I would say that the way I solve it is by doing what I do, like by by talk, by break by writing, you know, by breaking down movement and by offering lots of differently shaped solutions is the only way that I know how to deal with the fact that the broader, like so now we're talking about the broader environment. We were talking about the environments of our home. Now we're talking about something that's more about the way societies are shaped. And and certainly, there are just straight up the cities and towns are shaped that makes things right. So there's so many levels to this. And I do think I do I try to do a very good job at representing all these layers that you're talking about because it is so easy and very common in health spaces to boil the problem down to you're just you just need to try like you just need to do it. You just need to try. And certainly there is ultimately this, I need to make a choice in one way or the other. But I mean, that's the thing about barriers and obstacles and hurdles is some of them are bigger and more fixed than another's. And so just constantly addressing those through my through my my own work through examples and trying to point people. I mean, there's so many organizations like America Walks, for example, is an organization completely dedicated to city design, you know, and this idea of mobility justice, this idea that we should be in a space that would allow us to to walk or roll or use some sort of not use a car essentially to get from point A to point B without without fearing a life, you know, like not being run down by cars, you know, so many people again depend on it. It's not only for people who want the fitness, it's also to recognize that there is a very large population that depends who does not have a choice should I take the car or should I walk for my health. There's there's only walking, you know, there's and and so it's just I am a big supporter of those organizations that are really trying to do that work and then put those conversations on display for other people to start thinking about and participating in not only for themselves but again on that community on that community level as well, because we do not have a strong enough community period, but we also don't have a well developed community that centers or considers movement because it's such a brand new thing to start considering, you know, I think more people would be more tolerant to you.  It used to be a joke, right? Like that was a punchline. Those people were a punchline. Yeah. As having all this extra these extra needs or whatever. And then lo and behold, you know, here we are 20 years later. And so there's a lot more accommodations made through more understanding. And so the more we understand sedentarism and the way everything sort of set up to make it harder to move, then the less I guess fringe the choices of walking to and from the store would be like it would just be like it. So I just when you hear it's fringe again, this is just a it's it's good. It's good to travel. It's good to go to other places in the world where you just sort of go, okay, right. The way we feel about stuff is based on what we've seen in our in our lifetime. And so the smaller the less you've been exposed to the more radical everything. Yeah. And I grew up with that framework.  Right. But I know that for a lot of people, it is. But talking about barriers, go ahead. Well, I just wanted to point out too. I had done another talk such as this, and with other people who were not from North America who are coming from countries for which the solutions that I was presenting for North America were like these are our traditional practices. And I, you know, there's a lot of I think validation, but then also like, I feel like in order to assimilate, I had to get rid of all of these things that I was already doing because I felt backwards. And I that right there, I've been trying to work on something for this particular group of people who who now who are like, how do I, how do I explain why these elements of my culture that I want to retain and not only like retain, but like fully embody and display, like how do I explain to them that they are also solutions to the same problems that all my friends are complaining about, you know, like how do I how do I get into this new environment and thrive and you know, arguably it's easier for me as you know, someone coming from this North American culture say, Oh, just do it for your health. But then there's this other group of like, in order to fit in, I had to like get a car, you know, or just I think I just think of those are really necessary conversations, not only for the people who are talking about it, but for everyone to listen, you know, for everyone to hear and to recognize and support. Yes. And that assimilation happens not just in terms of the individual actions of like getting a car, for example, but also the fitting into the system, whether it is, well, not always by choice, most of the time, because the system is what it is, like not having closed family around and not having an environment where there's a lot of contribution and community. So you do have the time and the ability to do this other things that are playing into your health, that you don't when you become, you know, the family with just the two parents go into work for eight hours a day, then come in home, and you're the only two that have to take care of the kids and make dinner and clean the house and, you know, do the rest of the social activities that you may want to do, it is just a complex system that you come in and you assimilate into that environment as well, and some of those actions end up changing by default. Yes. Yeah. So again, going back to the barriers, I work with a lot of people who have a lot of challenges in terms of chronic conditions. So movement may be something that they want, but it can be very difficult to accomplish, either because of limitations or because there is pain involved or in a subset of people because the movement itself and the exertion causes something called post-exertional malaise, not just movement, but also with other things as well. So how do you how do you focus around these people? What is your advice? How do you go about helping them engage with movement in a way that is safe and in a way that does offer improvement rather than setbacks? Starting small, I guess, is the easiest way to say it. And the small could be in terms of time that you spend, like start with short duration. It can be low in the sense of intensity. I think for so many people, the definition of exercise is so bound to intensity that someone will be seeking, like it only counts as movement if it's intense. So just getting up to take a short walk wouldn't necessarily count. And so what's the point of doing it? Because it's too small to actually count. So starting small could be just doing something for a little bit, could be doing something a little bit and at a lower intensity or longer, but at a lower intensity. Or it could be, I do a lot of part-by-part explanation of movement where you're just started, you're sort of exploring the way your body works through movement. And the movements are not intense and the movements are subtle, but they are a good starting point for, I think of it as like, if you haven't flossed your teeth in a long time, you know, to floss your teeth is this big deal when there's been a buildup of you not moving the muscles in there for a long time and you can get bleeding in the gums and all sorts of things. And so people really resist flossing because they don't do it regularly. And it's the same thing with moving their hinges. So I really like to differentiate between whole body movement, like that's moving your whole person from point A to point B, up a flight of stairs, to your car, from your car to your, like those are whole body states. Even like getting on a bicycle or doing a Zumba class, whatever, like your whole body is moving. But again, I'm a biomechanist. So I look at the way hinges and levers are working. And I can see people who are quite active are still not moving all of their joints well. There's like these sticky sections to their body that even though they're getting a lot of whole body movement, they are not distributing their movement throughout their body very well. So there's these sedentary areas that live with inside their body, similar, different differently, but also similarly, people who are not active can also have, can also work on just de-clumping, de-clumping some of those sticky parts. It doesn't have to take a lot of whole body movement from point A to point B. You can do a lot of things just sitting in one place, standing in one place, lying on the floor in one position, and then slowly explore the way some of these joints want to move. And that's another really great place to start because you're not, the chances of you getting into that malaise situation are very low. If you're going for a short duration, small intensity or just sort of doing these corrective exercises throughout your body, you're not, you're not, you're not going to easily trigger post exertion because you're never really getting, you're, you're, you're not really exerting for the most part. Now, you know, with the caveat that certainly some people can exert themselves doing the smallest thing. So you're going to scale what I'm saying to yourself, right? I'm not saying that anyone walk a certain rate, move a certain volume. It's just where you are right now, wherever that may be, think of adding a little bit of volume. And then, and then you can scale it. That's why I try to never give block recommendations because we are all just starting from where we are starting. And then, and then you are building up, you know, it's, it's a habit that you're doing. Like when we build up habits, when we change habits, there's a whole brain thing happening. But then there's also our tissues are not really prepared well to move when we don't move often. So there is this strength gap. I'm going to call it a strength gap, but it's like a peer, like there's the state of your body before, and there's a state of body after you move, and there can be discomfort in between if you make too big of a jump. So the idea is to make these small changes so that you never experience like a tremendous setback so that it disrupts the, the, the mentality that has to go into making that choice to do it again, right? If you, if you start too big or too hard and you have a setback that almost reinforces, see movement isn't good for me every time I try to move. And so we want, I want to always not set someone up to have that process happen in their mind. So it's all about, there's, there's certainly always a discomfort that's going to be associated with movement.  For some people, they experience all those things. It's going through the filters of their mind of what movement was beforehand, previous experiences, like almost like trauma response, right? Like you start to, you start to filter movement through that. And so we need to have a different relationship with movement. So we go stepwise. It's like any sort of relationship work that you do psychologically dealing with people that are challenging. It's like smaller doses. You have some parameters, good boundaries.  Yeah, great. So outside of, you know, going too fast too soon type of situations, is there such thing as too much movement? Well, I think that there's, of course, there's always going to be something, some movement that is too much. I could easily come up with a situation where you're moving too much for a particular situation. But, and are you still talking about this, your specific population? No, just in general, yeah. So outside of that population and outside of, you know, someone who has been maybe sedentary for too long and just went too fast and got hurt or way too uncomfortable, is there such a thing as moving too much? Well, certainly. I mean, there's, I mean, even movement could be drugified, right? Like, there's been the drugification of movement. There are people who use movement, just like everything's been drugified. You know, really, we can go into that more probably another time of what that means. But where you, I guess it's the easiest way to look at it would be, if your movement is blocking you from meeting other needs, then that is too much, right? Like, that would be a general way of looking at it. Now, I said movement is there's the whole body movement and there's part by part movement. A lot of times, I was talking about those sticky spots that are sort of sedentary, right around those sedentary spots in our body when we are active, the areas surrounding that sedentary spot tend to be over moving. That's what instability often is within our joints. So in that case, that too is too much movement of a particular area. And for many people, they need to learn how to stabilize certain parts. So that it's like, it's like, if you've ever had, if people have had children or worked with children, it's very challenging when a child is learning how to do something because it's so easy to step right in and do it for the child and the child never learns. And then here you are always stepping in every time the kid needs to do a task. And so the solution for that is to back off, let the kid sort of fumble through it until the kid has mastered it. And now look, both of you can go on and do your own work. But in our body, we have a lot of these parts where certain areas have never developed the skill and other areas or parts keep stepping in. And because, and I'm just going to call back to what you're asking about, what are some of the problems with modernity, I think pace might be the underlying cause. Like everything is so fast. We have to do things so quickly. We have to do a large volume and we have to keep doing more and we have to keep doing it faster or we're choosing to do it faster. So when we're trying to move so quickly through life, there's not a lot of time to slow down and let these other parts fumble through their less coordinated movement and sort of step back.  You know what I mean? Like we're doing too many things. We got to slow down, do less and let these kids take on a little bit more work. So that's something maybe also for the over-exercisers to look at. There is a subset of people that are very proud, rightfully so. They have a lot of discipline. They go to the gym or they do a certain activity and they exercise every day.  It tends to be focused on one area. So how can they expand that and make sure that that movement happens throughout? So thinking about yourself as having a movement diet, right? So the thing that you're talking about is the mode. A lot of us are drawn to a particular mode and so that's what cross-training is about is like it's really challenging like pursuing a single mode even daily as your only type of movement can still leave you with injuries as strange as it sounds. It leaves you with injuries but it can also leave you undermoved. It leaves parts of you undermoved and so it's like if you were to try to eat a single food every single day even if it was the most nutrient dense thing that you could find because of what nutrients are they like the challenging thing with the nutrient this is part of movie or DNA too. The challenging thing was the nutrient is having two like nutrients are about the context of all other nutrients and that only eating a single nutrient will not make you super healthy it will make you sick so so nutrients dietary nutrients like mechanical nutrients are about the context of all the nutrients together and so when you have a single mode that you do to a lot that you that you stick to primarily over time it lends itself we call a muscle imbalances you can call them overuse injuries like these are the languages that we're using but what's happening is your mechanical nutrients are not being distributed well throughout your body it doesn't necessarily mean that you have to back off of the thing that you do it means that you might need to supplement with other other things throughout the day and not necessarily supplement with more exercise but just mixing up the way that you sit when you're taking rest walking more and driving less like you don't have to be pushing into that intense zone of exercise but movement is very broad and so it's this idea of you need more low intensity continuous activity that use that uses different shapes of your body and therefore different muscles and joints than where you spend the bulk of your time so whether that's sitting in front of a computer or maybe you you have a labor intense job so you're actually working quite a bit but it's in the same position or same narrow positions that you would want to look at taking rest in other positions like just think of yourself as a constellation your body's in a constellation and be like what shape am I spending the bulk of my time in because there's plenty of people who actually labor physically they're not actually sedentary but they are using a very narrow range of their body still and so that sort of disrupts the narrative like that all it takes to be healthy is just to move more that's not really what we're saying we're saying dial in your movement diet so that you're not eating too much of any one particular food and certainly some foods you can eat quite a bit of right like it's not to say that you need the same amount of all foods because you don't need the same amount of you don't need the same volume of oil as you do leafy greens but there is a right amount for each nutrient and the same goes for mechanical nutrients too yeah and we do tend to take a reductionist approach it's easier it's faster yeah yeah it's like the standing desk so people are still sedentary whether you're sitting or standing because you're in the same position all the time yeah so Katie you're a very accomplished author in this space you've written many books how many as of now i don't know nine or ten i don't i don't remember i think it's a little bit more than that it could be i know my collection is quite big thank you so if you were going to start someone um on this concept of movement and moving more of you which book would you pick to get them there i think if you are already a regular exerciser you could start with move your dna and i think if you are an emerging mover or if you're dealing or or if you're in either group but you're dealing with like musculoskeletal things or other sort of um parts of your body that already are not working well that you'd like to address first then rethink your position those those two books together are really good set of taking you through the part by part and then introducing you to the idea or the concept of a natural movement framework wonderful how about for parents parents who want to get their kids on the track of moving from the very beginning grow wild so grow wild is my my book for for kids and families and then also just anyone who wants to understand their own body now through the lens of how they grew up or just for anyone who holds space for kids like any teachers or any health professional you know who deals with children to just be thinking about their mechanical environment giving a critical eye to the mechanical environment which is something we have not been trained to do yet wonderful and um how about the older generation where should they start dynamic aging so dynamic aging is a great book especially if you want to look at movement from this idea i mean we are we are all aging like everybody ages like that's just what's going on but dynamic aging is told also with my four co-writers who started moving there they're all had exercise practices but they were all in their 70s and or like late 60s early 70s and they were their movement diets weren't robust overall even though they were regular exercises and and looked on paper like so many of us do at that age like here's the things that are broken and here's the things that need to be fixed or altered and they started addressing their movement diet at that age and started to get those parts moving again that were sort of stuck and it tells about how their next 10 years went you know the fact that they actually became more active more flexible did more challenging things and so it's to disrupt that idea of once you're older it's all a decline physically they were good examples and still are they still are i guess it's been five years since that book was out so now we're 15 years into that journey and it's good it's good to have role models and it's good to see people actually doing it you know as opposed to just me yeah that's amazing um and there are so many little things that people don't even think about that can be incorporated just like having a manual coffee grinder um you know something that is just so simple that you can do daily that brings more movement into your life um and can help yeah and and it takes us back to the slow you know i talked about that speed thing so many of these changes are gonna be like i can't do that i have i don't have time like i don't have time so the nice thing about the book grow wild is i'm really talking about this idea of stacking your life it's like when we go slower we can choose better activities to do that meet more needs at once versus trying to meet one need out of time because that's where that's what we're running into right now is we've we're so parsed out and away from from nature where everything is layered as far as needs met per time that we're trying we're struggling to try to catch up and there's no way to catch up we can't extend the period of the day so we have to go more slowly and choose more thoughtful activities and then it's possible and it's less stressful too and it's more joyful it's more it's like it's like um we're trying to increase the nutrient density of each moment in time what are some examples that families can do that um well so if you were i mean if you were concerned about not connecting with your kids as much because they are off doing other things they're inside so much more often than you were as a kid you'd like to see them out more often they're not they're not eating as well as you would like their be spines are all curled over looking at their device it's like okay well especially now i'm not sure when this podcast will come out but it's the beginning of north american summertime the idea of throwing a picnic blanket out in your backyard or on your patio or on your friend steps and making a little picnic of just the food you were going to make for dinner anyway and bring it outside to sit down and eat it as a family you know or or with their friends like i will even do this just throwing it out and snacks are outside or when i when my kids were younger and i still do this when they come down and they're like what's for breakfast or where's breakfast it's like it's outside so i'm up before them and so they have to go outside to do the thing that they must do which is eat all the food in my house and then they're outside now and you made that transition for them so instead of letting them come down and plunk to where the bowl resides which is only 16 feet why would they ever go anywhere they know there's nothing about the environment that makes moving or being outside natural anymore so if you throw the food out there they go out there they didn't you didn't have to plead cajole beg demand they didn't have to they want breakfast they're not going to fight with where it is walk outside and guess what you won they're outside they did it and the chances of them staying there because again we're creature we're lazy creatures who want to conserve energy they're going to stay out there throw some games out there throw a book out there go invite a friend over you know just so like if you just make it so that where they end up is in those places where you want them to be and ultimately their physiology needs them to be it makes it removes a lot of the nagging like i'm all about low nagging low conflict parenting yeah parenting in that way you know just set it up so it's a celebration set up it's like magical like if if your parents may do a picnic that's magical you know and it just takes throwing a sheet a dirty blanket doesn't matter doesn't have to be i'm not talking about fancy and a picnic basket i'm not talking about that i'm just talking about just not putting it on the kitchen table because that's always where you put it right here but you know yeah and those are the things that build the greatest memories that well as adults you go back and look at and you're so appreciative yeah all the moments that i actually remember for my childhood are the things that were a break from the routine yes and so it's not about the expense it's not because they were expensive or grand it was like they were just not the norm and so you can make special celebrations with no money and no time just by doing something that breaks up a routine a little bit yeah one of the things i did with my youngest one was walk him to his friend's houses so and it was a great time to catch up and have some conversation you know on the way and build some movement and build some time together so all of that is met just by replacing getting them there in a car by walking together yeah so that's great a lot of pulling them from the road so they didn't get run over by car but you still have to parent you still have to parent but i guess it's a thing is like if you're looking for the work free solution to get your needs met that doesn't exist right and and i and i think that's like we're just like well when is it just going to be easy and happen to me never okay next question now yes okay so so once you realize that you were looking for the work that you were looking for it and that there it is it's here and that there's always a whining phase whether it's your kids or your partner or your friends or yourself once you get yourself over the whining phase because the whining phase is just the way inertia works on the other side of the wine is you know the spirits of life like you gotta you gotta get over the wine hump that's inevitable you're not doing it wrong if you get the wine you might be doing it right oh that is a great place to end katie thank you so much for this time and for you know bringing your expertise in this area and quite frankly all of your wisdom to our audience we really appreciate it oh thank you for having me i i love talking to this community and i always love talking to you so oh thank you likewise where can people find you nutritious movement dot com is is like the house for everything on social media it's nutritious movement and if you like podcasts because you're listening to this the movie or dna podcast is a good place to to explore a lot a lot of the nuances to be found in movement but while you might be able to move while listening yeah i highly highly recommend it it's been an amazing resource for myself and i know that a lot of people will find the same thing in it yes yeah thank you so much thanks for joining us on this episode of ancestral health today we hope you enjoyed our discussion on how evolutionary insights can inform modern health practices be sure to subscribe to our podcast to catch future episodes


Well, the real challenge of sequestration as constructed in the Budget Control Act is that it doesn't allow leadership to focus on, to prioritize goals and missions and programs. It's a flat, blunt instrument that cuts across all accounts, so support programs will be impacted. O&M accounts are probably the most immediately impacted because that's training. The manpower accounts, we talked about earlier, are fenced off, but everything else is fair and it'll be close to a 10% shop across those. You'll see that. We've done everything to slow that burn rate to minimize that impact. As the President said, it will not be, the effect will not be like falling off a cliff, but it'll be a slow tumble. And again, leadership is doing everything we can to forestall this and prevent it.


It doesn't make a difference with these regional banks they're gonna do going into tomorrow's session. The most important thing is technology. If we can reclaim the 10 day moving average, maybe we start getting another day up. I got rejected twice, guys, right down these levels. The NASDAQ, the QQQ's got rejected twice off this 294.40s level, right? You got rejected there Friday, you got rejected there today. That's the area that the bulls need to reclaim. On the downside, the bears need to reclaim 285. So you can see, we closed at 280, right? Excuse me, we closed at 290. So 294.5 to the upside, 285 to the downside, and we're at 290, right? Right in the middle. So basically, you could take a coin and luckily I have a dime on my hand, right? You could take a coin, you could flip it, right? And wherever it lands, hopefully, right? Hopefully it'll go back in that range.