Movement Logic: Strong Opinions, Loosely Held

In this episode of the Movement Logic Podcast, Sarah explores the commonly held belief that any amount of exercise is better than none. Using recent research, she discusses the benefits of minimal exercise on cardiovascular health and longevity but also highlights the limitations of this advice. She emphasizes the need for strength training and power exercises to meet the comprehensive physical needs of the body, especially as we age. Additionally, she discusses the socioeconomic barriers to regular exercise and suggests systemic changes to make meaningful physical activity more accessible to everyone.Sign up for the Wait List for our Bone Density Course!Movement Logic on Instagram00:03 The Common Exercise Advice: Just Do Something02:01 Scientific Evidence Supporting Minimal Exercise06:58 Limitations of Minimal Exercise10:01 Strength Training and Its Importance16:35 Challenges and Practical Solutions for Exercise22:12 Conclusion and Final ThoughtsReferences:Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysisPhysical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular DiseaseAssociation of wearable device-measured vigorous intermittent lifestyle physical activity with mortalityResistance Training and Mortality Risk: A Systematic Review and Meta-AnalysisEffects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis

In this 'Inbetweenie' episode of the Movement Logic podcast, Sarah delves into the widespread misinterpretation of a 2014 research study titled 'Ability to Sit and Rise from the Floor as a Predictor of All-Cause Mortality.' Popularly known as the Sitting Rising Test (SRT), the study has been sensationalized in the media and on social platforms, claiming that the ability (or inability) to get up from the floor without assistance can predict mortality. Sarah critiques the study's methodology, the pitfalls of its media representation, and the critical difference between correlation and causation. She also emphasizes the importance of proper interpretation to avoid fear-mongering and encourages training in strength and balance for overall health benefits.Get on our Wait List for the Bone Density Course!Follow us on Instagram @movementlogictutorials01:08 Overview of the Misinterpreted Study03:35 Details of the Sitting Rising Test (SRT)04:21 Methodology and Findings of the Study14:33 Critique of the Study's Methodology23:43 Misinterpretations and Media Hype29:17 Conclusion and Final ThoughtsReferences: Episode 15: 3! Easy! Rules! About! Research!Ability to sit and rise from the floor as a predictor of all-cause mortality(abstract)Conor O’Shea podcast: Taking Control of Your Pain Through MovementSRT Test on YouTubeDiscover Magazine: Simple Sitting Test Predicts How Long You'll Live

In this episode of the Movement Logic Podcast, we dive into cardiovascular health and the role of cardiorespiratory fitness in supporting longevity—especially for women as they age. We break down the science behind moderate and vigorous aerobic exercise, explain how it differs from strength training, and explore why both are essential for long-term health.We also tackle some of the most persistent cardio misconceptions, unpack the physiological differences between strength and aerobic training, and share evidence-based strategies for integrating both into your routine.Along the way, we offer personal insights and practical tips for building aerobic capacity—with a special focus on finding and sustaining moderate intensity. You'll learn how to gauge it using tools like RPE, the talk test, and heart rate zones.Sign up for Bone Density Course: Lift for Longevity. THE CART CLOSES THIS SATURDAY, MAY 10th, 2025!Follow us on Instagram @movementlogictutorials00:00 Podcast Introduction and Vocal Warmups07:32 The Importance of Cardio Respiratory Fitness11:01 Understanding VO2 Max and Its Benefits13:45 Physical Activity vs. Exercise23:36 The Role of Cardio Respiratory Fitness in Longevity30:30 Aerobic vs. Anaerobic Exercise34:35 Recovery and Adaptation53:30 Biology of Cardio Respiratory Fitness53:46 Aerobic vs. Resistance Training59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity01:02:31 Training Zones01:22:07 Moderate vs. Vigorous Intensity Exercise01:44:13 Best Exercises for Aerobic Endurance01:49:58 Combining Strength and Cardio Training01:53:56 Cardiovascular Health in Women02:07:42 Why People Hate Cardio and How to Overcome It02:21:44 Conclusion and Final ThoughtsRESOURCESRead JAMA Network Open about cardio and mortality riskListen to Long & Lean pt. 2Read VO₂ max associated with reduction in all-cause mortalityListen about exercise recoveryRead Burn about human metabolism by Herman PonzerRead Eve about evolution and the female body by Cat BohannonRead about cardiovascular disease and risk factors for women

Welcome to Episode 97 of the Movement Logic Podcast! In this special episode, Laurel and Sarah talk to four women who recently completed the Bone Density Course: Lift for Longevity about their experiences. Whether it’s building strength and stability for hiking and biking, reclaiming confidence in their bodies, or surprising themselves with what they can lift, each woman brings a unique and inspiring story. In this episode, you’ll hear from: Leslie Nelson, a former professional dancer and movement educator from the Berkshires of Massachusetts, who rediscovered strength, resilience, and even more mobility through lifting. Julie Wright, a lifelong ballet dancer and psychotherapist based in New York City, who realized that ballet and walking weren’t enough to maintain her bone health — and found empowerment through barbell training. Barb Elias, a retired public servant and yoga teacher from Winnipeg, Manitoba, Canada, who worked with her natural hypermobility to build real-world strength that supports her hiking, biking, and day-to-day confidence. Susan Saylor, a former civil rights attorney turned yoga teacher in San Francisco, who overcame her hesitations about lifting and built a new relationship with strength training that shows up both on and off the mat.If you’ve ever wondered if you’re too old, too inexperienced, or too "not a gym person" to lift heavy and get stronger, these conversations will change your mind.Important: The cart for Bone Density Course: Lift for Longevity closes Saturday, May 10th — so don’t wait!  SIGN UP HERE! We won't run this course for another 6 months!

In this episode of the Movement Logic podcast, Sarah and Laurel dig into the grift surrounding popular bone health programs, critically analyzing Bones for Life, Bone Coach, and Buff Bones. They introduce the Grift-O-Meter™ scale to rate each program on their misleading tactics and claims about osteoporosis treatment. They conclude by decrying the patronizing nature of some fitness regimes, urging a more empowered and scientifically sound approach.Sign up for our FREE LIVE online Strength class on 4/26 at 11am ET / 8am PT00:00 Introduction11:40 Critique of Bone Density Programs43:30 Debunking Pseudoscience in Marketing45:49 Feldenkrais Movements and Bone Health01:23:43 Understanding Naturopathic Education01:29:49 Exploring Kevin Ellis' Supplement Company01:31:22 Osteo IQ: DNA Testing and Bone Health01:41:20 Buff Bones: A Deep Dive02:05:36 Outdated Research and Spinal Flexion02:16:28 Instagram Messaging and Audience Engagement02:20:52 Strength Training for Bone Density02:39:49 Lifting Weights in a PatriarchyDownload Your Grift-O-Meter here!Episode 56 Does Hypermobility Cause Osteoporosis?Episode 82 Weird Science: When It Doesn’t All Add UpEpisode 90 Capacities for Longevity Part 1: StrengthEpisode 91 LIFTMOR, Not Less: An Interview with Belinda BeckEpisode 93 Should You Avoid Spinal Flexion With OsteoporosisEpisode 94 Capacities for Longevity Part 2: PowerResults not Typical PodcastDecoding the GurusBones For Lifehttps://bonecoach.com/https://healthybonesco.com/https://osteoiq.com/https://www.integrativenutrition.com/Bone Turnover Markers in the Diagnosis and Monitoring of Metabolic Bone DiseaseSleep Duration and Bone DensityBuff BonesMEDEX-OPStop Worrying About Lifting Weights for Bone DensityLaurel’s ResponseOsteoporosis ConfusionSquat Alignment

In this insightful episode, Dr. Sarah Court sits down with Dr. Caitlin Casella, PT, DPT, to discuss the evolution and current state of physical therapy. Dr. Casella shares her journey from being a full-time yoga instructor to becoming a PT, the transition from yoga to developing her own physical therapy practice, and her thoughts on the business models in PT clinics today. They delve into the challenges of the current healthcare system, share personal experiences and lessons learned from clinical rotations, and discuss the importance of sustainable career practices to avoid burnout in the industry. This conversation is an invaluable resource for current and prospective PTs, and movement professionals considering a transition into physical therapy.00:41 Journey to Becoming a Physical Therapist00:56 Transition from Yoga to Physical Therapy02:59 Starting a PT Clinic04:15 Clinic Operations and Burnout05:55 Specialized Services and Classes07:16 Menopause and Women's Health09:47 First Experiences with Physical Therapy13:29 Clinical Rotations and Pandemic Challenges19:07 Inpatient vs. Outpatient PT22:43 Cash-Based vs. Insurance-Based Clinics30:04 Balancing Medicare and Cash Patients34:21 Private Practice Setup34:41 Balancing Rates and Burnout35:09 Recognizing Burnout Signs38:25 Transitioning to Private Practice39:51 Challenges in PT Profession43:47 Advice for Aspiring PTs48:54 PT School Experience57:52 Practical Application of PT EducationSign up for our FREE Bone Density Course Strength Class here!Resources:Practice Human websiteDr. Caitlin Casella on IG

In this episode of the Movement Logic Podcast, Laurel and Sarah explore why power training deserves a spot in your movement routine—especially as you age. They kick things off by reviewing the different types of strength before introducing the concept of power, breaking down the fact that, yes, there are different types of power too.You’ll hear why power is critical for balance, fall prevention, and quick, reactive movements that keep you moving safely and independently in daily life. Laurel and Sarah explain how power tends to decline faster than strength as we get older—and why that matters—along with how the right kind of training can help you maintain and even improve it.They share real-world examples of power in action, clear up common misconceptions, and highlight the key principles that make power training both safe and effective. Plus, they give a sneak peek into their upcoming course designed to make power training approachable, progressive, and even—dare we say—fun.SIGN UP HERE to take a free Bone Density Course class with us LIVE April 26th 8am PT / 11am ETFollow @MovementLogicTutorials on Instagram00:00 Introduction and Banter00:15 Discussion on PTs Calling Themselves Doctors01:17 Observations about the Bench Press from Recent Classes05:05 Upcoming Free Bone Density Class07:08 Series on Physical Capacities for Longevity10:11 Strength vs. Power11:54 Importance of Power Training for Older Adults38:43 Force-Velocity Curve Explained44:58 Types of Power49:08 Applying Strength and Power in Sports and Daily Life57:19 Neuromuscular Adaptations in Strength and Power Training01:02:35 The Stretch Shortening Cycle and Power Training01:08:07 The Importance of Power Training for Longevity01:21:08 Cultural Misconceptions About Power Training01:24:53 Teaser for Our New Course on Power01:27:48 Conclusion: The Importance of Power TrainingRESOURCESEpisode 60: Dismantling Long & Lean Pt. 1Episode 90: Capacities for Longevity Pt. 1: StrengthSys review and MA: Power v Strength for Older AdultsSys Review and MA: Power to Reduce Falls RiskForce Velocity Curve (the banana!)Episode 37: Plyometrics - More Bang for Your BonesLachlan James paper - Not All Strength is Created Equal + Table from NSCA with Each Classification

In this episode of the Movement Logic Podcast, hosts Laurel Beversdorf and Dr. Sarah Court critically examine common beliefs surrounding spinal flexion exercises and osteoporosis, particularly from a yoga and Pilates perspective. They delve into two pivotal studies on exercise and fracture risk, both led by Dr. Mehrsheed Sinaki, a renowned specialist in physical medicine and rehabilitation at the Mayo Clinic in Rochester, Minnesota.The first study, Postmenopausal Spinal Osteoporosis: Flexion versus Extension Exercises, is frequently cited on Pilates websites and in yoga and Pilates teacher trainings as evidence that spinal flexion is risky for individuals with osteoporosis—even during bodyweight exercises. However, despite its widespread use to justify movement restrictions, the study has notable methodological flaws. The second study, Stronger Back Muscles Reduce the Incidence of Vertebral Fractures: A Prospective 10-Year Follow-up of Postmenopausal Women, suggests that progressively overloaded back strengthening exercises can reduce fracture risk—even if the strengthening occurred only for a few years in the distant past. Yet, this study also has its own limitations.When viewed together, these studies present an intriguing contrast: one warns of the potential dangers of spinal flexion (even under low loads) based on weak evidence, while the other highlights the lasting protective benefits of strength training. Laurel and Sarah explore why bodyweight spinal flexion is often singled out as risky and question whether this caution is always justified.They also discuss the ethical implications and the boundaries of a movement teacher's scope of practice—particularly when making broad recommendations to avoid certain movements based on limited or flawed research. The hosts emphasize the importance of individualized context in exercise prescriptions, the need to follow medical guidance from a student’s doctor, the evidence-backed benefits of strength training, and the necessity of empowering students with the autonomy to make informed movement choices.Get on the wait list for our Bone Density Course: Lift for LongevityFollow Movement Logic on Instagram00:56 Podcast Production & Content Creation01:33 Bone Density & Squat Depth02:20 Benefits of Full ROM Strength Training08:24 Is Spinal Flexion Dangerous for OP?10:00 Issues with Yoga/Pilates for OP Classes18:43 1984 Paper: Flexion vs. Extension for OP40:22 Flaws in the 1984 Study41:57 2002 Study: Stronger Back Muscles & Fractures43:03 2002 Study Design & Methods46:35 2002 Study Key Findings52:09 2002 Study Limitations56:30 Practical Takeaways01:06:15 Ethics for Movement Teachers01:17:43 ConclusionReferences:Episode 77: Make Dr. Loren Fishman Make SenseEpisode 92: Are You Getting Dexa Scammed? 1984 Sinaki paper  2002 Sinaki paper 

In this episode of the Movement Logic podcast, Laurel and Sarah dissect a recent email they received from Dr. Loren Fishman, in which he expressed frustration over their critique of his study on yoga and bone density.  In this episode, they address Fishman's email and take another look at his study, Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss.  Laurel and Sarah's conversation explores claims made in the email, as well as Fishman's study’s methodology and findings. They compare his claims against established evidence on bone adaptation and emphasize the importance of high-load and high-impact exercise for building bone. They also highlight the need for exercise recommendations to be grounded in solid, evidence-based research—especially for women looking to prevent or reverse osteoporosis and osteopenia.Get on the wait list for our Bone Density Course: Lift for LongevityFollow Movement Logic on Instagram00:00 Introduction00:47 Personal Updates & Course Insights14:25 Critique of Dr. Fishman's Yoga Study52:45 Critique of Yoga's Efficacy in Bone Building53:03 Mechanostat Theory and Bone Adaptation55:18 Challenges in Measuring Yoga's Impact on Bones01:06:17 Dynamic vs. Isometric Contractions in Exercise01:10:20 Unfalsifiable Claims and Scientific Inquiry01:15:16 Turkey Studies and Sustained vs. Intermittent Loading01:18:14 Dynamic Strength Training vs. Impact Training01:18:28 Cellular Accommodation and Running01:19:00 The Importance of Rate of Loading01:21:21 Critique of Yoga for Osteoporosis Claims01:26:24 Red Herrings and False Comparisons01:51:41 Concluding ThoughtsREFERENCESFishman’s StudyThe poses in Fishman’s studyTables of P values and more P values from Fishman’s studyEpisode 79: Make Yoga U Make SenseEpisodes on the Movement Logic podcast 5, 38, 51, 53, 84, and 88 that referenced Fishman’s paper.Episode 56 of the Yoga Research & Beyond podcast that looks at Fishman's paper.LIFTMOR trialLIFTMOR-M trialMedex OP Randomized Controlled TrialMeta-analysis on High-Load Resistance Training (HLRT)Systematic Review on Pilates and YogaBone "mass" and the "mechanostat": a proposal (Frost, 1987)Molecular pathways mediating mechanical signaling in boneEpisode 82: Weird Science1984 and 1985 Turkey Study

In this episode of the Movement Logic Podcast, Sarah and Laurel are thrilled to interview esteemed exercise scientist Professor Belinda Beck, investigator in the groundbreaking LIFTMOR trial. They discuss the necessity of high-intensity resistance and impact training for improving bone density, comparing it to less effective exercises like Pilates, yoga, and walking. Professor Beck shares insights on her LIFTMOR, LIFTMOR-M, and MEDEX-OP studies, underlining the importance of mechanical loading for bone health. They explore the misleading promotion of devices like OsteoStrong or courses like Buff Bones that do not provide the necessary rate of loading or magnitude of load to impact bone density. The conversation elucidates the mechanisms of bone adaptation and defends high-intensity training as essential for combating osteoporosis.00:20 Bone Density Course Progress06:28 Guest Introduction08:25 Interview with Professor Belinda Beck16:59 Understanding Bone Health and Research23:46 Bone Adaptation and Remodeling36:15 Bone Remodeling and Exercise Breaks37:52 Exercise Types and Bone Response39:35 Strength Training and Client Engagement42:37 Effective Exercise for Osteoporosis44:00 Impact of Weight-Bearing Activities48:47 High-Intensity Training for Older Adults53:14 Impact Training and Bone Health01:02:12 Marketing vs. Science in Osteoporosis Treatment01:04:09 Comparing Exercise Programs for Bone HealthReferences:Get on the wait list for our Bone Density CourseOnero at the Bone ClinicBecome an Onero ProviderHigh-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled TrialA Comparison of Bone-Targeted Exercise Strategies to Reduce Fracture Risk in Middle-Aged and Older Men with Osteopenia and Osteoporosis: LIFTMOR-M Semi-Randomized Controlled TrialA Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled TrialREMS Echolight Bone ScanPaul Grilley Bone PhotographsMechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time offEpisode 53: Your Bones Are BoredExercise to prevent falls in older adults: an updated systematic review and meta-analysisOptimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral interventionOsteostrong: 3 Things You Should KnowTwelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone LossBuff Bones