Movement Logic: Strong Opinions, Loosely Held

In this episode, Dr. Sarah Court and Laurel Beversdorf delve into the claims and marketing tactics used by two high-profile menopause experts and social media influencers, Dr. Mary Claire Haver and Dr. Vonda Wright. They explore and critique various aspects of their advice, including the advocacy for supplements like turmeric and collagen, the promotion of hormone therapy, and questionable exercise prescriptions. The hosts analyze the scientific validity of their claims, the potential harms, and the prevalence of fearmongering in their messaging. The episode aims to empower listeners to become more critical consumers of health information, especially in the menopause space.Sign Up for Our Free Strength Class THIS FRIDAY!Follow us on InstagramReferences:Episode 37: Plyometrics – Get More Bang for your BonesEpisode 96: Bone Density Grifters – Introducing the Grift-O-Meter!Episode 103: Do Weighted Vests Do Anything For Us?Episode 109: Hot Flashes, Cold Facts: Menopause Myths That Won’t DieEpisode 110: Fact Checking Female-Specific Training & Nutrition Advice with Dr. Lauren Colenso-Semple, PhDEpisode 111: Make Stacy Sims Make SenseThe Pause LifeCalorie Restriction with or without Time-Restricted Eating in Weight LossInflammatory mechanisms linking obesity and metabolic diseaseThe power of creatine plus resistance trainingThe Effects of Creatine Supplementation Combined with Resistance TrainingDose-Response of creatine supplementation on cognitive functionEffects of Collagen Supplements Dietary Supplementation with Specific Collagen PeptidesOral intake of specific bioactive collagen peptidesSpecific Bioactive Collagen PeptidesVonda WrightThe musculoskeletal syndrome of menopauseSingle Leg BalancingManaging Menopausal Skin ChangesTopical estrogen for skin agingDr. Wright Instagram Posts:MSK Syndrome of MenopauseF.A.C.E.Estriol for faceCanyon RanchBone DensityHip FractureStep DownWeighted VestsGrip Strength

Welcome to Episode 112 of the Movement Logic Podcast! In this special episode, Laurel and Sarah talk to four women who recently completed Lift for Longevity about their experiences. Whether it’s overcoming fear of injury, finally finding a program that sticks, breaking free from perfectionism, or realizing barbells belong in their hands, each woman brings a unique and inspiring story.In this episode, you’ll hear from:Karen Klubertanz, an interior designer and yoga therapist who came to us after chronic back pain and years of yoga and kettlebells. Her story is about overcoming fear, learning to train with RPE, and discovering she could get stronger safely and sustainably.Anna Grojec, a freelance writer and editor in New Jersey who found us through the podcast and has now completed the course twice, entirely asynchronously without ever taking a live class. Her story is about making strength training stick for the first time in her life through structure and community support.Terry Littlefield, a longtime yoga teacher and old friend of Sarah’s who came in skeptical, took our free class, and realized she had to join. Her story is about shifting from perfectionism to consistency and finding confidence under the barbell.Janai Leeb, a personal trainer in northern Los Angeles County who first got the impression in her PT cert that barbells weren’t for her. She joined to build her own barbell skills and now teaches them to her clients. Her story is about finding her lane with the barbell and showing others that anyone can lift, at any age.If you’ve ever wondered if you’re too old, too inexperienced, or too "not a gym person" to lift barbells and get stronger, these conversations will change your mind.SIGN UP for our FREE CLASS for Bone Density Course on October 17th WITH REPLAYFOLLOW @MovementLogicTutorials on Instagram

In this episode, Laurel and Sarah take a look at one of the most influential and controversial voices in women’s health: Dr. Stacy Sims. Known for the phrase “women are not small men,” Sims has built her brand on the idea that women need entirely different training and nutrition strategies than men.Laurel and Sarah trace Sims’ rise to prominence, the research she leans on, and the rhetorical playbook she uses on major platforms like the Mel Robbins Podcast, and the Huberman Lab podcast. They examine how Sims’ is able to persuade listeners of her ideas, even though her catchy slogans and bold claims outpace the evidence.Rather than just fact-checking Sims’ most dubious claims on cycle syncing, fasted training, cardio, and how women should train, this episode instead focuses on how Sims’ messages are delivered. You’ll listen for how Sims’ and the hosts of these podcasts frequently employ persuasive tactics like appeals to authority, fearmongering, absolutist framing, pseudo-feminist virtue signaling, and what Laurel and Sarah call “mechanism theater” can make the weak evidence and shaky reasoning behind the claims sound stronger than it is. These strategies aren’t unique to Sims; you’ll start noticing these persuasive tactics everywhere, especially in menopause marketing and wellness content online.SIGN UP for the FREE CLASS for Bone Density CourseFOLLOW @MovementLogicTutorials on InstagramRESOURCESSims’ TedX talk110: Fact-Checking Female-Specific Training & Nutrition Advice with Dr. Lauren Colenso-Semple, PhDDebate between Sims and Colenso-Semple on  Docs Who LiftPost Debate Interview on Barbell Medicine109: Hot Flashes, Cold Facts: Menopause Myths that Won’t Die62: Make McGill Make SenseBulky mugSocial Post from Dr. Colenso-Semple about choice to use mechanistic, rat, or men’s data108: Breathing for Bone Density? YogaU Cannot Be Serious108: Does it Have to be Heavy? Rethinking the Lift Heavy Shit Narrative98: Capacities for Longevity Part 3 - CardioDecoding the GurusFront Page FitnessConspiritualityYoga Meets Movement ScienceBarbell Medicine

In this episode, Laurel and Sarah sit down with  muscle physiology researcher and science communicator Lauren Colenso-Semple to take a hard look at some of the most popular and problematic claims circulating in women’s health and fitness. Together, they unpack the slogan “women are not small men,” and the idea that women need completely different training and nutrition approaches than men. Lauren explains where the evidence actually stands on topics like muscle loss at 30, lifting to failure, cardio recommendations for women, bone density changes at menopause, training fasted versus fed, cycle syncing, cortisol “hacks,” and more.This conversation is a deep dive into separating women's physiology from marketing ploys. Learn why overcomplicating women’s training does more harm than good. You'll gain clear, evidence-based guidance for women in perimenopause, post-menopause, and beyond.Sign up for the Bone Density Course Interest listFollow us @MovementLogicTutorials on Instagram04:30 Why Naming Sources Matters08:15 “Women Are Not Small Men”: What’s True and What’s Branding16:00 How Much Research on Women Actually Exists29:30 Training to Failure, Heavy vs. Light Loads, and Age-Specific Claims31:00 The Case for Keeping Moderate-Intensity Cardio36:15 Bone Loss Myths and What Exercise Really Helps46:30 What “Challenging Sets” Mean in Research49:00 Cortisol, Fasted Training, and Breakfast Timing52:30 Low Energy Availability vs. Simply Skipping Breakfast01:08:00 Cycle Syncing and Monthly Program Overhauls01:15:00 Rapid-Fire Q&A: Creatine, Weighted Vests, Collagen, Protein Targets, Electrolytes01:23:30 How Overcomplicated Rules Keep Women Out of Exercise01:24:00 Has Stacy Sims Done More Good or More Harm?01:26:30 Why Simple, Progressive Training Works for EveryoneDr Lauren Colenso-Semple on InstagramFront Page Fitness PodcastStudy Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistanceMel Robbins Podcast interview with Dr. Stacey SimsHuberman Lab Podcast interview with Dr. Stacey Sims

Dive into the world of menopause myths with a focus on metabolism, weight gain, and cortisol misconceptions. Unravel how exercise needs evolve during menopause and why sticking to strength training is key. Explore the reality of bone health changes and the truth about creatine supplementation. Learn the difference between menopause symptoms and aging, along with nuanced insights on hormone therapy. This enlightening discussion aims to provide clarity amidst the confusion surrounding women's health during this transitional phase.

In this episode of the Movement Logic Podcast, Dr. Sarah Court and Laurel Beversdorf critically evaluate the claims made by YogaU Online about the connections between breathing practices and bone health during a recent promotional webinar for a new workshop called “Breath As Medicine: Yogic Breathing for Vital Aging.” They meticulously analyze research studies cited by YogaU, debunking pseudoscientific assertions about nitric oxide production, VO2 max, and the impact of breathing on bone density. The hosts highlight the ethical implications of such misleading information and emphasize the importance of evidence-based practices in the fitness and yoga communities. The discussion also touches on marketing tactics that prey on the fears of older women, underscoring the need for transparency and integrity in health advice.Sign up for the Bone Density Course Interest List here!Movement Logic on Instagram03:48 Calling Out Pseudoscience05:19 Yoga U's Dubious Claims17:47 The Breath as Medicine Workshop18:39 Debunking the Claims32:57 Understanding Breathing Pathologies01:01:56 Lung Function and Bone Mineral Density: A Study Review01:03:57 Debunking Misleading Claims in Yoga Marketing01:09:38 Sleep Apnea Studies and Their Misuse01:17:57 Hypoxia and Bone Health: Misinterpretations01:23:23 Nitric Oxide and Aging: Separating Fact from Fiction01:41:02 Cardiovascular Fitness: Misconceptions and Realities01:50:47 Yoga U's Ethical Dilemma and Call for Accountability01:59:38 Conclusion and Call to ActionReferences:Episode 5 Does Yoga Asana Build Bone Density?Episode 38 Got Bones? Yoga Asana Isn’t EnoughEpisode 79 Make YogaU Make SenseEpisode 92 Make Dr. Loren Fishman Make SenseTwelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone LossRecognizing and Treating Breathing Disorders: A Multidisciplinary Approach by Leon ChaitowBreath: The New Science of a Lost Art by James NestorAssociation between lung function and bone mineral density in children and adolescentsAssessment of Bone Mineral Density and Bone Metabolism in Young Men with Obstructive Sleep ApneaBone Mineral Density and Changes in Bone Metabolism in Patients with Obstructive Sleep Apnea SyndromeHypoxia is a Major Stimulator of Osteoclast Formation and Bone ResorptionMolecular Mechanisms Involved in Hypoxia-Induced Alterations in Bone RemodelingFront Page Fitness podcastYoga Meets Movement Science podcast

In this episode of the Movement Logic Podcast, we take a hard look at one of our own core messages and ask: does it have to be heavy to build bone? We unpack a landmark systematic review and meta-analysis that compared more than 100 exercise interventions in postmenopausal women, looking at low, moderate, and high intensities across resistance training, impact, and combined programs.We explain the big picture: resistance training works across intensities, moderate intensity often performs just as well as heavy, and impact-only isn’t the standalone solution it’s often made out to be. We also highlight how few truly high-intensity trials exist, why that matters, and what it means for interpreting the data.Along the way, we reflect on why it’s important to update your message when new evidence emerges, and how this research shifts—not our programming, but our language—around lifting heavy. You’ll come away with a clearer understanding of what actually builds bone, what the science says (and doesn’t yet say), and why there’s more than one effective way to get stronger bones.SIGN UP for the Bone Density Course Interest ListFOLLOW Movement Logic on Instagram00:00 Introduction and Episode Overview09:37 New Research on Exercise Intensity and Bone-Building Exercise for Postmenopausal Women37:08 About the Systematic Review and Meta-Analysis52:20 Meta-Analysis Results Overview54:16 Lumbar Spine Analysis59:00 Femoral Neck Analysis01:01:43 Total Hip Analysis01:02:40 Key Takeaways and Summary01:04:17 Meta-Regression Insights01:09:47 Clinical vs. Statistical Significance01:14:14 Discussion on Bias01:17:26 Engaging with the Community and Expert Opinions01:39:46 Debunking Myths About Women and Heavy Lifting01:40:39 Addressing Misconceptions around Lifting Heavy01:47:25 Cultural Shifts and Women in Strength Training02:05:58 Practical Benefits of Heavy Lifting02:11:44 Final ThoughtsREFERENCES:LIFTMOR Trial and YouTube videoKistler-Fischbacher Systematic Review with Meta-Analysis91: LIFTMOR, Not Less: An Interview with Professor Belinda BeckStu Phillips IG page and postKorpelainen paper100: The Hidden Cost of "Just Do Something" Fitness Advice

In this episode of the Movement Logic Podcast, Laurel unpacks what warm ups actually do—and why cool downs aren’t necessary. She explains how warming up sharpens focus, raises tissue temperature, and primes the nervous system, setting you up to perform better and reduce injury risk. Laurel shares five simple principles for effective warm ups, clears up myths about stretching and “activation,” and contrasts them with cool downs, which don’t aid recovery or prevent soreness.SIGN UP for the Bone Density Course Interest ListFOLLLOW Movement Logic on InstagramReferences:Article - (Stronger by Science) Heavier warm-ups are best, new study suggests Paper - Systematic Review with Meta Analysis on Cool Downs (Afonso, 2021)Ep. 90 - Capacities for Longevity: StrengthEp. 39 - RPE, 1 RM, 3 sets of 10, oh my?

In this episode of the Movement Logic Podcast, Dr. Sarah Court explores the fascinating impact of the placebo effect on sports performance and rehabilitation. Dr. Court discusses recent studies, including a unique experiment involving a pink, calorie-free drink that boosted bench press performance among trained lifters. The episode delves into how beliefs and expectations can lead to measurable physiological changes, the historical context of the placebo effect, and its implications in physical therapy and exercise routines. Dr. Court also emphasizes the significance of positive mindsets in overcoming physical challenges and achieving fitness goals.01:31 The Pink Drink Study: Exploring the Placebo Effect02:36 Understanding the Placebo Effect04:03 Historical Context and Research on Placebo06:02 Detailed Analysis of the Pink Drink Study10:19 Implications of the Placebo Effect in Exercise12:08 Placebo Effect in Rehabilitation and Pain Science14:49 Practical Takeaways for Enhancing Performance16:49 Mindset and Belief in Physical Therapy20:25 Encouragement and Final ThoughtsBone Density Course Interest List Sign Up HereMovement Logic on InstagramReferences: The placebo effect of a pink non-caloric, artificially sweetened solution on strength endurance performance and psychological responses in trained individualsMouth Rinsing With a Pink Non-caloric, Artificially-Sweetened Solution Improves Self-Paced Running Performance and Feelings of Pleasure in Habitually Active IndividualsThe Placebo and Nocebo effect on sports performance: A systematic reviewPlacebo effects on kayak sprint performance in child athletes

In this episode of the Movement Logic Podcast, Laurel explores whether you can train fascia, separating myths from facts about this connective tissue. She discusses her personal journey with fascia-focused methods, including self-massage and Yoga Tune Up, and questions commonly held beliefs about fascia adaptation from exercise. Laurel critiques the metaphorical narratives versus physiological mechanisms, examining the roles of muscle, tendon, and the nervous system in recovery and training. She concludes with insights on why calling it "fascia training" might be more about branding than science.Sign up for our FREE Bone Density Mini Course: Barbell 101!Follow us on Instagram @movementlogictutorials00:00 Can you train fascia?02:26 Personal story10:39 Questioning what I'd been taught about fascia12:02 Fascia as values, worldview, group identity16:04 How did we get here – fascia research congress16:48 The reductionism that arose out of rejecting reductionism18:02 The problem with overpromising around significance of fascia or training fascia18:59 Blurring metaphor and mechanism23:24 What is fascia?24:03 Massage mostly stimulates skin24:29 Deep fascia and tendons are different25:18 Fascia not great at force transfer26:39 Visceral massage27:04 Training fascia is not what trains proprioception – motor learning is28:14 What makes a tissue trainable?33:42 Difference between general and specific training38:22 Adhesions, trigger points, scar tissue, fibrosis40:51 Hydrating fascia42:35 Circulation improvements58:19 Wrapping it up