Movement Logic: Strong Opinions, Loosely Held

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

In this episode of the Movement Logic Podcast, Dr. Sarah Court, PT, delves into the trend of walking with weighted vests to improve bone density, especially among perimenopausal and menopausal women.She reviews multiple long-term and short-term studies on the subject, comparing the effectiveness of weighted vests in bone metabolism, bone mineral density, and balance improvement. Sarah argues that while weighted vests do not significantly impact bone density for most people, they could be beneficial for balance and cardiovascular endurance, especially for the deconditioned or frail. She also discusses the importance of proper exercise regimens like progressive overload and impact training for bone growth. The episode concludes with practical advice on when a weighted vest might be suitable.00:43 The Weighted Vest Trend in Menopause Marketing02:38 Debunking the Myths: Evidence on Weighted Vests06:10 Research Study: Long-term Exercise with Weighted Vests13:08 Research Study: Walking Exercise with and without Weighted Vests17:48 Research Study: Short-term Aerobic Exercise with Weighted Vests23:45 Conclusion: The Real Benefits of Weighted Vests28:51 Final ThoughtsSign up for our Bone Density Mini Course: Barbell 101!Follow us on Instagram @movementlogictutorialsReferences:37 Plyometrics - Get More Bang For Your Bones38 Got Bones? Yoga Asana Isn't Enough51 Persistent Myths About Osteoporosis53 Your Bones Are Bored84 Trick or Truth: 6 Ways to Spot Osteoporosis Misinformation91 LIFTMOR, Not Less: An Interview With Professor Belinda Beck96 Bone Density Grifters: Introducing the Grift-O-Meter!Instagram post #1Instagram post #2Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal WomenWeighted Vest Exercise Improves Indices of Fall Risk in Older WomenA Comparison between the Effects of the Walking Exercise with and without Weighted Vests on Bone Resorption and Health-Related Physical Fitness in the Working WomenEffects of short-term aerobic exercise with and without external loading on bone metabolism and balance in postmenopausal women with osteoporosis

In this episode of the Movement Logic Podcast, Laurel explores how we’ve come to assign moral value to certain movement concepts—like compression, flexion, anterior tilt, and instability—and why that language does more harm than good. She unpacks how terms that are neutral by definition often get rebranded as “bad,” “dangerous,” or “dysfunctional” in movement and rehab spaces.Rather than offering a list of “better” movement cues, Laurel invites listeners to step outside of binary thinking. This episode explores how our wiring, combined with marketing and group identity, fuels a polarizing narrative—a red-X/green-checkmark mentality that pits “functional” against “dysfunctional.”Whether you’re a teacher, coach, or curious mover, this episode offers a reminder: biomechanical concepts are just descriptions of what’s happening—not value-laden truths. And when we let go of moralizing movement, we open the door to more creativity, exploration, and individualized problem-solving.Sign up for our Bone Density Mini Course: Barbell 101!Follow us on Instagram @movementlogictutorialsResources:The Truth About Good vs Bad Muscles - Results Not Typical Podcast98: Capacities for Longevity Part 3 - Cardio94: Capacities for Longevity Part 2 - Power90: Capacities for Longevity Part 1 - Strength89: Is Dead Butt Syndrome Real?80: Posture Panic Pt. 3 with Author Dr. Beth Linker, PhD79: Make Yoga U Make Sense78: Behemoth Knee Myths76: Posture Panic Part 274: McGill We Go Again73: Posture Panic Pt. 167: Popular Explanations for SI Joint Pain are Wrong, Says Science66: Dismantling Long and Lean Pt. 363: Dismantling Long and Lean Part 262: Make McGill Make Sense58: Alignment Dogma - Shoulders54: Alignment Dogma - Spine48: Alignment Dogma - Pelvis19: Oh, NO! Nose Breathing and Nitric OxideReview: Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic reviewReview: Stoop or squat: a review of biomechanical studies on lifting technique

In this episode of the Movement Logic Podcast, Laurel shares six universal takeaways from training for and running her first marathon—and how they apply to any long term, challenging, exercise-related goal. Whether your goal is to build strength, increase stamina, or just feel more capable in your daily life, this episode explores fundamental training principles, helpful mindset coaching, and empowering tips to help you reach a long-term, physically demanding goal.Rather than focusing on the details of marathon training, Laurel distills what she learned about goal-setting, accountability, program design, recovery, and the fatigue that can sometimes hide progress. She also calls out the overwhelming and often contradictory fitness advice targeted at women, especially during perimenopause and menopause, and urges a more individualized and practical approach to training.Sign up for our Bone Density Mini Course: Barbell 101!Follow us on Instagram @movementlogictutorials00:58 Why I trained for a marathon and what I learned04:17 Takeaway #1: Have a realistic, measurable goal13:34 Takeaway #2: Programming is a hypothesis21:05 Takeaway #3: Accountability helps you follow through27:50 Takeaway #4: Fatigue can mask your progress35:45 Takeaway #5: Recovery reveals your fitness42:00 Takeaway #6: Strength supports everythingRESOURCESEpisode 9: What Are the Best Exercises for Strength?Episode 85: Inbetweenie - Boosting Recovery: What Really WorksEpisode 70: Inbetweenie - Do you need a deload week?Episode 90: Capacities for Longevity Part 1: StrengthEpisode 94: Capacities for Longevity Part 2: PowerEpisode 98: Capacities for Longevity Part 3: Cardio

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