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.

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01:08 Overview of the Misinterpreted Study

03:35 Details of the Sitting Rising Test (SRT)

04:21 Methodology and Findings of the Study

14:33 Critique of the Study's Methodology

23:43 Misinterpretations and Media Hype

29:17 Conclusion and Final Thoughts

References:

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 Movement

SRT Test on YouTube

Discover 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 @movementlogictutorials

00:00 Podcast Introduction and Vocal Warmups

07:32 The Importance of Cardio Respiratory Fitness

11:01 Understanding VO2 Max and Its Benefits

13:45 Physical Activity vs. Exercise

23:36 The Role of Cardio Respiratory Fitness in Longevity

30:30 Aerobic vs. Anaerobic Exercise

34:35 Recovery and Adaptation

53:30 Biology of Cardio Respiratory Fitness

53:46 Aerobic vs. Resistance Training

59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity

01:02:31 Training Zones

01:22:07 Moderate vs. Vigorous Intensity Exercise

01:44:13 Best Exercises for Aerobic Endurance

01:49:58 Combining Strength and Cardio Training

01:53:56 Cardiovascular Health in Women

02:07:42 Why People Hate Cardio and How to Overcome It

02:21:44 Conclusion and Final Thoughts

RESOURCES

Read JAMA Network Open about cardio and mortality risk

Listen to Long & Lean pt. 2

Read VO₂ max associated with reduction in all-cause mortality

Listen about exercise recovery

Read Burn about human metabolism by Herman Ponzer

Read Eve about evolution and the female body by Cat Bohannon

Read 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 PT

00:00 Introduction

11:40 Critique of Bone Density Programs

43:30 Debunking Pseudoscience in Marketing

45:49 Feldenkrais Movements and Bone Health

01:23:43 Understanding Naturopathic Education

01:29:49 Exploring Kevin Ellis' Supplement Company

01:31:22 Osteo IQ: DNA Testing and Bone Health

01:41:20 Buff Bones: A Deep Dive

02:05:36 Outdated Research and Spinal Flexion

02:16:28 Instagram Messaging and Audience Engagement

02:20:52 Strength Training for Bone Density

02:39:49 Lifting Weights in a Patriarchy

Download Your Grift-O-Meter here!

Episode 56 Does Hypermobility Cause Osteoporosis?

Episode 82 Weird Science: When It Doesn’t All Add Up

Episode 90 Capacities for Longevity Part 1: Strength

Episode 91 LIFTMOR, Not Less: An Interview with Belinda Beck

Episode 93 Should You Avoid Spinal Flexion With Osteoporosis

Episode 94 Capacities for Longevity Part 2: Power

Results not Typical Podcast

Decoding the Gurus

Bones For Life

https://bonecoach.com/

https://healthybonesco.com/

https://osteoiq.com/

https://www.integrativenutrition.com/

Bone Turnover Markers in the Diagnosis and Monitoring of Metabolic Bone Disease

Sleep Duration and Bone Density

Buff Bones

MEDEX-OP

Stop Worrying About Lifting Weights for Bone Density

Laurel’s Response

Osteoporosis Confusion

Squat 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 Therapist

00:56 Transition from Yoga to Physical Therapy

02:59 Starting a PT Clinic

04:15 Clinic Operations and Burnout

05:55 Specialized Services and Classes

07:16 Menopause and Women's Health

09:47 First Experiences with Physical Therapy

13:29 Clinical Rotations and Pandemic Challenges

19:07 Inpatient vs. Outpatient PT

22:43 Cash-Based vs. Insurance-Based Clinics

30:04 Balancing Medicare and Cash Patients

34:21 Private Practice Setup

34:41 Balancing Rates and Burnout

35:09 Recognizing Burnout Signs

38:25 Transitioning to Private Practice

39:51 Challenges in PT Profession

43:47 Advice for Aspiring PTs

48:54 PT School Experience

57:52 Practical Application of PT Education

Sign up for our FREE Bone Density Course Strength Class here!

Resources:
Practice Human website

Dr. 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 ET

Follow @MovementLogicTutorials on Instagram

00:00 Introduction and Banter

00:15 Discussion on PTs Calling Themselves Doctors

01:17 Observations about the Bench Press from Recent Classes

05:05 Upcoming Free Bone Density Class

07:08 Series on Physical Capacities for Longevity

10:11 Strength vs. Power

11:54 Importance of Power Training for Older Adults

38:43 Force-Velocity Curve Explained

44:58 Types of Power

49:08 Applying Strength and Power in Sports and Daily Life

57:19 Neuromuscular Adaptations in Strength and Power Training

01:02:35 The Stretch Shortening Cycle and Power Training

01:08:07 The Importance of Power Training for Longevity

01:21:08 Cultural Misconceptions About Power Training

01:24:53 Teaser for Our New Course on Power

01:27:48 Conclusion: The Importance of Power Training

RESOURCES

Episode 60: Dismantling Long & Lean Pt. 1

Episode 90: Capacities for Longevity Pt. 1: Strength

Sys review and MA: Power v Strength for Older Adults

Sys Review and MA: Power to Reduce Falls Risk

Force Velocity Curve (the banana!)

Episode 37: Plyometrics - More Bang for Your Bones

Lachlan 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 Longevity

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00:56 Podcast Production & Content Creation
01:33 Bone Density & Squat Depth
02:20 Benefits of Full ROM Strength Training
08:24 Is Spinal Flexion Dangerous for OP?
10:00 Issues with Yoga/Pilates for OP Classes
18:43 1984 Paper: Flexion vs. Extension for OP
40:22 Flaws in the 1984 Study
41:57 2002 Study: Stronger Back Muscles & Fractures
43:03 2002 Study Design & Methods
46:35 2002 Study Key Findings
52:09 2002 Study Limitations
56:30 Practical Takeaways
01:06:15 Ethics for Movement Teachers
01:17:43 Conclusion

References:

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 Longevity

Follow Movement Logic on Instagram

00:00 Introduction

00:47 Personal Updates & Course Insights

14:25 Critique of Dr. Fishman's Yoga Study

52:45 Critique of Yoga's Efficacy in Bone Building

53:03 Mechanostat Theory and Bone Adaptation

55:18 Challenges in Measuring Yoga's Impact on Bones

01:06:17 Dynamic vs. Isometric Contractions in Exercise

01:10:20 Unfalsifiable Claims and Scientific Inquiry

01:15:16 Turkey Studies and Sustained vs. Intermittent Loading

01:18:14 Dynamic Strength Training vs. Impact Training

01:18:28 Cellular Accommodation and Running

01:19:00 The Importance of Rate of Loading

01:21:21 Critique of Yoga for Osteoporosis Claims

01:26:24 Red Herrings and False Comparisons

01:51:41 Concluding Thoughts

REFERENCES

Fishman’s Study

The poses in Fishman’s study

Tables of P values and more P values from Fishman’s study

Episode 79: Make Yoga U Make Sense

Episodes 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 trial

LIFTMOR-M trial

Medex OP Randomized Controlled Trial

Meta-analysis on High-Load Resistance Training (HLRT)

Systematic Review on Pilates and Yoga

Bone "mass" and the "mechanostat": a proposal (Frost, 1987)

Molecular pathways mediating mechanical signaling in bone

Episode 82: Weird Science

1984 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 Progress

06:28 Guest Introduction

08:25 Interview with Professor Belinda Beck

16:59 Understanding Bone Health and Research

23:46 Bone Adaptation and Remodeling

36:15 Bone Remodeling and Exercise Breaks

37:52 Exercise Types and Bone Response

39:35 Strength Training and Client Engagement

42:37 Effective Exercise for Osteoporosis

44:00 Impact of Weight-Bearing Activities

48:47 High-Intensity Training for Older Adults

53:14 Impact Training and Bone Health

01:02:12 Marketing vs. Science in Osteoporosis Treatment

01:04:09 Comparing Exercise Programs for Bone Health

References:

Get on the wait list for our Bone Density Course

Onero at the Bone Clinic

Become an Onero Provider

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial

A 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 Trial

A 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 Trial

REMS Echolight Bone Scan

Paul Grilley Bone Photographs

Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off

Episode 53: Your Bones Are Bored

Exercise to prevent falls in older adults: an updated systematic review and meta-analysis

Optimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral intervention

Osteostrong: 3 Things You Should Know

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

Buff Bones

We start off Season 6 with Part 1 of our 3 Part series on Longevity. What are the capacities we need to retain or develop in order to continue to live the lives we want to at the end of our lives? In Part 1, hosts Sarah Court and Laurel Beversdorf dive deep into the capacity of strength. We discuss the difference between strength endurance and maximal strength, and the myriad benefits of heavy strength training at any age. The episode includes discussions on common functional mobility tests for seniors, the neural adaptations resulting from heavy lifting, and practical guidelines for transitioning from endurance strength to heavy weights. Sarah and Laurel emphasize the long-term advantages of incorporating heavy lifting into regular exercise routines.

00:00 Welcome to Season Six

00:19 Couch Recording Fun

01:14 Notes from the Bone Density Course

04:59 Three-Part Series Introduction

06:09 Strength and Longevity

21:52 Strength Endurance Explained

35:03 Maximal Dynamic Strength vs Isometric Strength

42:44 Functional Tests for Seniors

51:04  The Timed Up and Go Test

54:29 Understanding Grip Strength and Its Importance

01:11:42 The Five Times Sit to Stand Test

01:13:38 Building Strength Endurance

01:18:16 The Benefits of Heavy Strength Training

01:33:53 Improving Bone Density Through Strength Training

01:39:28 Enhancing Metabolic Function with Strength Training

01:42:26 The Value of Strength for Longevity

01:45:27 Conclusion and Final Thoughts

Links:

Timed Up and Go Test

5x Sit to Stand Test

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