Welcome to Episode 83 of the Movement Logic podcast! In this Inbetweenie episode, Sarah discusses the importance of ‘banking’ capacities like strength, balance, and endurance, in order to have the best possible last 10 years of your life. Drawing from some real-life encounters, she compares how two very different lifestyle choices have led to two very different final decades for two women.Sign up for our free Bone Density Mini Course here!Links:Outlive: The Science and Art of Longevity

Welcome to Season 5, Episode 82 of the Movement Logic podcast! In this episode, Laurel and Sarah navigate the worlds of science, pseudoscience, and outdated science.We’ll be looking at claims from a range of topics, including crystals, Reiki, and Ayurveda, to personality tests, fad diets, yoga, Pilates, physical therapy and CAM treatments.Our discussion is organized around the "non-negotiable ingredients" of a science-based claim to separate pseudoscience from outdated ideas and solidly science-based claims.REFERENCES: Posture Panic: Pt. 1, 2, and 3,Dexa Scammed?, Walk Your Bones Stronger?, Knee Myths, McGill - 62 and 74, Meakins, Long & Lean: Pt. 1, 2, and 3, Make Yoga U Make Sense, Alignment Dogma: Shoulders, Spine, and Pelvis, Nutrition, Yoga w Jake, Conspirituality on Terrence Howard, Unbiased Science: Acupuncture, Cupping, Decoding the Gurus, Maintenance Phase Myers-Briggs, Beall's List, Onero

Welcome to Episode 81 of the Movement Logic podcast! In this episode, Laurel and Sarah talk to four women who took the Bone Density Course: Lift for Longevity last year about their experiences. Whether it’s reversing an osteoporosis diagnosis, to feeling more capable in all aspects of their lives, each woman has a unique perspective on their experience to share. In this episode you will hear from: Bea, who first discovered yoga from a book back in the 80s, and became a long-time yoga teacher, but who realized over time that was missing the strength part. Kathy, a private yoga teacher from Washington, D.C. She came across Movement Logic on social media and after receiving a diagnosis of osteoporosis, decided she wanted to try and overcome it using heavy lifting. Bridgette, a 48-year-old yoga teacher from Canada, who is currently in perimenopause, and wanted to address the symptoms that she was experiencing as well as shore up some solid bones. Samm, a Pilates instructor and sports massage therapist from England, who got into Pilates to try and help her bad back. She found us through our podcast, and had no hesitation in signing up to get stronger.Only a few days left to sign up for this year’s Bone Density Course: Lift for Longevity - so don’t delay!

Welcome to Episode 80 of the Movement Logic podcast! In this episode, Laurel and Sarah are joined by Dr. Beth Linker, PhD. Beth Linker, a former physical therapist, is an author and professor of the history of science, disability, and medicine at the University of Pennsylvania. Her most recent book, Slouch: Posture Panic in Modern America, reveals the little-known and surprising origins of our fears and ideas about poor posture. In this episode you will learn: How Dr. Linker transitioned from physical therapist to professor and author, and (then also) yoga teacher Where her interest in posture first began The most surprising discovery she made while writing her book on the history of posture The origin of physical therapy That the modern postural yoga practice is not a centuries old practice How opinions about good and bad posture influence the judgment calls made on people’s competence and character The relationship between posture-shaming and disability discrimination. The difference between posture correction and posture modification The value of posture modification for different individuals What a positive shift might look like with regards to changing society’s attitudes toward posture inactivity.Sign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Reference links:Slouch: Posture Panic in Modern America, by Beth LinkerYoga Body: The Origins of Modern Posture Practice Episode 73: Posture Panic Pt. 1Episode 76: Posture Panic Pt. 2

Welcome to episode 79 of the Movement Logic Podcast! Laurel and Sarah explore whether yoga strengthens bones, examining Yoga U's claims and Dr. Loren Fishman’s controversial study. We'll uncover how Yoga U often exaggerates or cherry-picks evidence while overlooking effective bone-building exercises like heavy resistance and impact training.In this episode, you will learn: How research can be misrepresented to support biases. The difference between bone resorption and bone-building. Why yoga isn't effective for bone strengthening due to lack of adequate loading and progressive overload. The limitations of yoga's balance improvements for real-world activities. The importance of critically evaluating research claims about yoga and bone health.Sign up here for our FREE Live Strength Class on September 19th at 8:30am PT/11:30am ET.Reference links:Our interview on Evidence-Based PilatesYoga U blogs on bone health: 5 Best Natural Sources of Calcium for Healthy Bones Yoga for Osteoporosis Yoga for Osteoporosis and Fracture Prevention Yoga for Osteoporosis - What does the research say? Ways to reduce fracture: Muscle StrengthMovement Logic podcast episodes mentioned: Persistent Myths About Osteoporosis Three! Easy! Rules! About! Research Weebles Wobble But They Don’t Fall Down Does Yoga Asana Build Bone Density? Got Bones? Yoga Asana Isn’t Enough.LIFTMOR TRIAL RESEARCHthe LIFTMOR trial on YouTube

Welcome to Episode 78 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss what current science, versus outdated advice and conventional wisdom, have to say about the knees—namely whether “bone on bone” is a thing, and if deep squats, knee valgus aka “knee cave”, or high impact are inherently bad for your knees. Learn what research has to say about some of the most common fragilizing beliefs people hear about their knees, and why these scary tales are just plain wrong. In this episode you will learn that: The knee is strong and adaptable, capable of handling various loads with training. The knee has a wide range of safe positions, especially with progressive exposure. Knee pain doesn’t always mean injury, and injuries can heal with proper care. The knee isn't a simple hinge; it allows rotational and lateral movement. The kneecap doesn’t always need to face forward in standing. Knees can lock or hyperextend without causing harm, depending on the person. The knee can safely move past the ankle and toes during squats or lunges. Running and landing don’t require the knee to track perfectly forward. Knee valgus is not inherently dangerous. Deep squats, high-intensity exercise, and running do not cause arthritis or "wear and tear"; they strengthen the knee. Strength training and running thicken knee cartilage compared to inactivity.Sign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Analysis of the load on the knee joint and vertebral column with changes in squatting depth - PMID: 23821469Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage - PMID: 16258919Thickening of the knee joint cartilage in elite weightlifters as a potential adaptation mechanism - PMID: 24648385Exercise for osteoarthritis of the knee: a Cochrane systematic review - PMID: 26405113Knee alignment does not predict incident osteoarthritis - PMID: 17393450Gluteal muscle weakness on joint kinematics - PMID: 37309814The effect of experimentally induced gluteal muscle weakness on joint kinematics - PMID: 37309814Impact of Three Strengthening Exercises on Dynamic Knee Valgus - PMID: 34068810Anteromedial versus posterolateral hip musculature strengthening with dose-controlled in women with patellofemoral pain - PMID: 33689989Kiss goodbye to the 'kissing knees' - PMID: 33906580Research on Crossfit injury risk - PMID: 24276294, PMID: 28253059, PMID: 32343082, PMID: 33322981Instagram post about Sharon Lokedi Low Prevalence of Hip and Knee Arthritis in Active Marathon Runners - PMID: 29342063

Welcome to Season 5 and Episode 77 of the Movement Logic podcast! In this episode, Laurel and Sarah dive into the history of how DEXA scans came to be so ubiquitous, what are the risks around osteoporosis medication, and whether osteoporosis and osteopenia were intended to be diagnoses in the first place. You will learn: How was the DEXA score for osteoporosis first decided on Was osteopenia supposed to be a diagnosis for treatment What role did Merck play in getting more women to take their new drug Fosamax What are the risk factors for the side effects of bisphosphonate drugs What is the difference between a population risk vs an individual risk Why it’s not recommended to get a DEXA scan before you are 65 years old The role of iatrogenesis in the medication choices and use for women with osteoporosisSign up here for our FREE Live Strength Class (and sample our Bone Density Course) on September 19th at 8:30am PT/11:30am ET with free replay!Reference links:Estrogen MattersNorth American Menopause SocietyJen Gunter InstagramHow A Bone Disease Grew To Fit The PrescriptionManaging Osteoporosis Patients after Long-Term Bisphosphonate TreatmentLong-Term Drug Therapy and Drug Discontinuations and Holidays for Osteoporosis Fracture Prevention: A Systematic ReviewOsteoporosis: Innovations in screening and diagnosticsOsteoporosis Treatment

Welcome to Season 5 and Episode 76 of the Movement Logic podcast! In this second episode in our Posture Panic series, Laurel and Sarah take a deep dive into the currently available research around posture to debunk some of the long held beliefs around posture, pain prevention, muscle activation, and more.You will learn: Does good posture keep you pain free? Is Text Neck or Tech Neck really a thing we need to worry about? Do we need to spend so much time finding a “neutral spine”? Do you need to keep your shoulders “back and down” at all times? Does a flexed spine automatically lead to a disc herniation? What the actual predictors of pain and injury are (spoiler: it’s not your posture) Why we hate @postureguymike’s fearmongering pseudoscience approach to “strength” for seniorsAnd more!References:Slouch: Posture Panic in Modern AmericaModifying patterns of movement in people with low back pain -does it help?No consensus on causality of spine postures or physical exposure and low back painAssociation Between Text Neck and Neck Pain in AdultsPosture and time spent using a smartphone are not correlated with neck pain and disability in young adultsIs Neck Posture Subgroup in Late Adolescence a Risk Factor for Persistent Neck Pain in Young Adults?Can we reduce the effort of maintaining a neutral sitting posture?Exploring lumbar and lower limb kinematics and kinetics for evidence that lifting technique is associated with LBPEvidence for an inherited predisposition to lumbar disc diseaseThe Twin Spine Study: contributions to a changing view of disc degenerationWhy Sitting Posture is Mostly Irrelevant to Future PainEffects of sex differences on scapular motion during arm elevationIn vivo 3-dimensional analysis of scapular kinematics: comparison of dominant and nondominant shouldersScapular Dyskinesis Is Not an Isolated Risk Factor for Shoulder Injury in AthletesSign up here to take our free Strength Class on September 19th 8:30am PT/11:30am ET

Welcome to Season 5 and Episode 75 of the Movement Logic podcast! In this episode, Laurel and Sarah are joined by Nikki Naab-Levy, strength coach and hypermobility specialist.You will learn: What is hypermobility and how does it differ from flexibility What are the Ehlers-Danlos Syndromes and how do they differ from Hypermobility Spectrum Disorder Who can and can’t diagnose hypermobility Whether hypermobile people should never lock out their joints What are the most important considerations when working with hypermobile clients The negative consequences of catastrophizing positions as safe or unsafe Why social media focuses on the wrong issues for hypermobile people Strategies for hypermobile people to sense what level of activity they should undertake on any given daySign up here to get on the waitlist for our next Bone Density Course in October 2024!Reference links:Nikki Naab-Levy on InstagramNikki Naab-Levy’s website

Welcome to Season 5 and Episode 74 of the Movement Logic podcast! In this unplanned episode, Laurel and Sarah discuss Stu McGill’s recent appearance on the Huberman podcast. In Episode 62, we identified McGill’s big themes around movement. In this episode, we go through his appearance on Huberman to see if he’s still promoting the same ideas or if he has updated his approach.You will learn: Why we are once more deconstructing Stu McGill’s standpoint and outdated views on movement safety Why a hyperfocus on potential future pain is not only unhelpful but can put people off from exercising at all Why we need to be encouraging more people to lift weights vs scaremongering them away from it How McGill seems to continue to characterize himself as a ‘healer’ when in fact he is often well out of his scope of practice McGill’s continued overuse of anecdote and analogy in lieu of evidence and research Whether we will cover it if and when McGill goes on Rogan next (spoiler: we won’t)Sign up here to get on the wait list for our next Bone Density Course in October 2024!Reference links:Episode 62: Make McGill Make SenseStu McGill on Huberman: Build a Strong, Pain-Proof Back

Welcome to Season 5 and Episode 73 of the Movement Logic podcast! In this first part of our much-requested three-part series "Posture Panic," Laurel and Sarah dive into the history of posture. They discuss Beth Linker's book, Slouch: Posture Panic in Modern America, providing insights and context to how posture has been perceived and addressed through history starting around the turn of the century up until now.You will learn: The origins of "Posture Panic" around the turn of the century. How Darwin's theories influenced the medicalization of posture. The fear that human spines weren’t "ready" for bipedal stance, contributing to back pain and other issues. Why we believe it’s important to move like animals and babies, and where these beliefs came from. The intersectional impact of posture panic, affecting different races, classes, ages, and genders. The critique of evolutionary anthropology and its perpetuation of race science. The parallels between historical posture scrutiny and current fitness and diet trends like paleo, primal, and Crossfit. How "primitive" and "natural" marketing terms are often used inappropriately and simplistically. The evolution of posture surveillance from top-down to peer-based monitoring, emphasizing self-surveillance. The controversial practice turned scandal of nude posture photography in colleges. The historical use of posture as a symbol of civility and its implications for modern fitness standards.Sign up here to get on the Wait List for our next Bone Density Course [https://mailchi.mp/8c60a64eba9b/waitlist] in October 2024!Reference links:Slouch: Posture Panic in Modern America, by Beth LinkerEpisode 62: Make McGill Make SenseLaurel and Sarah’s interview on the Conspirituality Podcast - Episode 205: Dismantling Movement DogmaEpisode 60: Dismantling Long & Lean Pt. 1Episode 63: Dismantling Long & Lean Pt. 2Episode 66: Dismantling Long & Lean Pt. 3