In this very special Inbetweenie, we're interviewed by Dr. Adam McAtee, PT, on his Evidence-Based Pilates podcast to talk all things bone density.

You will learn:

· The 3 aspects that make up bone strength: BMD, bone size, and bone architecture

· Catabolism and anabolism across your lifespan

· Why Pilates and yoga aren’t going to cut it long term for bone building

· How weight bearing and weight lifting are not the same thing

· What types of exercise will impact bone density

· How and why intensity is relative

· Why a jumpboard on a reformer does not count as impact training

And more!

Links:

Get our free Bone Density Mini Course by signing up for our mailing list

2-Week Free Trial of the Anatomy & Biomechanics Club: https://www.evidence-basedpilates.com/anatomy-and-biomechanics-club-2-week-free-trial

Adam's Instagram handle: https://www.instagram.com/adammcateepilates/

In this in-between episode of the Movement Logic Podcast, Laurel discusses two major myths: the longevity significance of grip strength and the role of single leg exercises in improving balance. The discussion touches on the misinterpretations of grip strength's correlation with health and longevity, different types of grip and their training, and the genetic factors influencing grip strength. It also covers the efficacy of using gloves and straps. Additionally, the episode explores how single leg exercises contribute to overall strength and balance, challenging the notion that these exercises are essential for improving balance and athletic performance. 

00:00 Introduction to Mythmas Season

00:47 Debunking the Grip Strength Myth

04:49 Understanding Different Types of Grip

08:54 The Role of Genetics in Grip Strength

17:25 Exploring Single Leg Exercises

22:50 Benefits and Misconceptions of Unilateral Exercises

31:09 Conclusion and Free Mini Course Offer

Grab our Free Mini Course: Barbell 101

Barbell Guide

Stronger By Science: The Evidence-Based Guide to Grip Strength Training & Forearm Muscle Development

In this in-between episode of the Movement Logic Podcast, Sarah discusses a new product for osteopenia called Osteoboost, a wearable medical device that uses gentle vibrations to improve bone density and strength, offering a non-invasive alternative to traditional treatments. Sarah delves into the research behind the device, its FDA clearance, and its effectiveness compared to medication and exercise. She emphasizes the importance of heavy lifting for bone health, and expresses concerns about people relying solely on passive treatments like Osteoboost instead of engaging in comprehensive exercise routines.

00:00 Introduction and Episode Overview

02:20 Introduction to Osteoboost

03:00 How Osteoboost Works

04:30 Research and Development Behind Osteoboost

09:30 Clinical Trials and Results

13:37 Comparing Osteoboost to Traditional Treatments

17:21 Final Thoughts and Recommendations

Osteoboost website

Wellen website

Click here to get on our mailing list for a FREE barbell mini course, access to discounts on our full Bone Density Program, and more!

In this solo episode of the Movement Logic Podcast, Laurel Beversdorf dives into the topic of exercise recovery. She differentiates between the physiological 'Big R' recovery and the 'little r' recovery, or aggressively marketed “recovery optimization” practices that the wellness industry loves to sell. Laurel discusses how sleep, nutrition, and strategic exercise stress management are critical to effective “big R’ recovery and clarifies why many marketed recovery methods may not be as effective as claimed. She emphasizes the importance of balancing exercise with adequate recovery to prevent injuries and achieve the positive adaptations and health outcomes we’re looking for when we exercise.

Sign up for our free Bone Density Mini Course here!

00:00 Introduction to exercise recovery

01:23 Understanding recovery: the basics

02:37 The rise of commercialized recovery “optimization practices” and why these are different from the recovery your body will do on its own if you let it.

03:56 The essentials of recovery - time, resources, and strategy

07:55 Misconceptions surrounding “recovery optimization” practices

09:55 The importance of exercise

12:27 Balancing exercise and recovery

18:54 Practical tips for effective recovery

28:26 Final thoughts and encouragement

Links:

Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christie Aschwanden

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training

Research on cool downs:

Pernigoni et al (2023) PMID: 37039750

Afonso et al (2021) PMID: 34025459

Mechelen et al (1993) PMID: 8238713

CDC -  General Physical Activity Guidelines

Laurel's Instagram post about recovery

Welcome to Episode 84 of the Movement Logic podcast! In this Inbetweenie, Laurel and Sarah Court discuss health misinformation and practical tips for spotting misinformation around exercise for osteoporosis, “in the wild”.

00:00 Introduction
01:07 Bone Density Course update
02:22 Continuing the discussion on science and pseudoscience
04:56 Yoga U email and legal considerations
08:14 Six tricks of non-evidence based advice
20:45 Spotting pseudoscience and critical thinking
33:45 Becoming more science literate
35:45 Conclusion 

SIGN UP FOR OUR FREE BONE DENSITY MINI COURSE: BARBELL 101

Links:

Episode 79: Make Yoga U Make Sense

Alignment Dogma series parts 1, 2, and 3

The Skeptic's Guide to the Universe

Yoga Research & Beyond podcast with Jules Mitchell & Ariana Raven

Adam Meakins on IG

Greg Lehman's Blog

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 Linker

Yoga Body: The Origins of Modern Posture Practice 

Episode 73: Posture Panic Pt. 1

Episode 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 Pilates

Yoga 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 Strength

Movement 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 RESEARCH

the LIFTMOR trial on YouTube