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.

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References:

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: Strength

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 Effect

02:36 Understanding the Placebo Effect

04:03 Historical Context and Research on Placebo

06:02 Detailed Analysis of the Pink Drink Study

10:19 Implications of the Placebo Effect in Exercise

12:08 Placebo Effect in Rehabilitation and Pain Science

14:49 Practical Takeaways for Enhancing Performance

16:49 Mindset and Belief in Physical Therapy

20:25 Encouragement and Final Thoughts

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Movement Logic on Instagram

References:
 

The placebo effect of a pink non-caloric, artificially sweetened solution on strength endurance performance and psychological responses in trained individuals

Mouth Rinsing With a Pink Non-caloric, Artificially-Sweetened Solution Improves Self-Paced Running Performance and Feelings of Pleasure in Habitually Active Individuals

The Placebo and Nocebo effect on sports performance: A systematic review

Placebo 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.

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00:00 Can you train fascia?
02:26 Personal story
10:39 Questioning what I'd been taught about fascia
12:02 Fascia as values, worldview, group identity
16:04 How did we get here – fascia research congress
16:48 The reductionism that arose out of rejecting reductionism
18:02 The problem with overpromising around significance of fascia or training fascia
18:59 Blurring metaphor and mechanism
23:24 What is fascia?
24:03 Massage mostly stimulates skin
24:29 Deep fascia and tendons are different
25:18 Fascia not great at force transfer
26:39 Visceral massage
27:04 Training fascia is not what trains proprioception – motor learning is
28:14 What makes a tissue trainable?
33:42 Difference between general and specific training
38:22 Adhesions, trigger points, scar tissue, fibrosis
40:51 Hydrating fascia
42:35 Circulation improvements
58:19 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 Marketing

02:38 Debunking the Myths: Evidence on Weighted Vests

06:10 Research Study: Long-term Exercise with Weighted Vests

13:08 Research Study: Walking Exercise with and without Weighted Vests

17:48 Research Study: Short-term Aerobic Exercise with Weighted Vests

23:45 Conclusion: The Real Benefits of Weighted Vests

28:51 Final Thoughts

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References:

37 Plyometrics - Get More Bang For Your Bones

38 Got Bones? Yoga Asana Isn't Enough

51 Persistent Myths About Osteoporosis

53 Your Bones Are Bored

84 Trick or Truth: 6 Ways to Spot Osteoporosis Misinformation

91 LIFTMOR, Not Less: An Interview With Professor Belinda Beck

96 Bone Density Grifters: Introducing the Grift-O-Meter!

Instagram post #1

Instagram post #2

Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women

Weighted Vest Exercise Improves Indices of Fall Risk in Older Women

A Comparison between the Effects of the Walking Exercise with and without Weighted Vests on Bone Resorption and Health-Related Physical Fitness in the Working Women

Effects 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.

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Resources:

The Truth About Good vs Bad Muscles - Results Not Typical Podcast

98: Capacities for Longevity Part 3 - Cardio

94: Capacities for Longevity Part 2 - Power

90: Capacities for Longevity Part 1 - Strength

89: Is Dead Butt Syndrome Real?

80: Posture Panic Pt. 3 with Author Dr. Beth Linker, PhD

79: Make Yoga U Make Sense

78: Behemoth Knee Myths

76: Posture Panic Part 2

74: McGill We Go Again

73: Posture Panic Pt. 1

67: Popular Explanations for SI Joint Pain are Wrong, Says Science

66: Dismantling Long and Lean Pt. 3

63: Dismantling Long and Lean Part 2

62: Make McGill Make Sense

58: Alignment Dogma - Shoulders

54: Alignment Dogma - Spine

48: Alignment Dogma - Pelvis

19: Oh, NO! Nose Breathing and Nitric Oxide

Review: Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic review

Review: 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.

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00:58 Why I trained for a marathon and what I learned
04:17 Takeaway #1: Have a realistic, measurable goal
13:34 Takeaway #2: Programming is a hypothesis
21:05 Takeaway #3: Accountability helps you follow through
27:50 Takeaway #4: Fatigue can mask your progress
35:45 Takeaway #5: Recovery reveals your fitness
42:00 Takeaway #6: Strength supports everything

RESOURCES

Episode 9: What Are the Best Exercises for Strength?

Episode 85: Inbetweenie - Boosting Recovery: What Really Works

Episode 70: Inbetweenie - Do you need a deload week?

Episode 90: Capacities for Longevity Part 1: Strength

Episode 94: Capacities for Longevity Part 2: Power

Episode 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.

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00:03 The Common Exercise Advice: Just Do Something

02:01 Scientific Evidence Supporting Minimal Exercise

06:58 Limitations of Minimal Exercise

10:01 Strength Training and Its Importance

16:35 Challenges and Practical Solutions for Exercise

22:12 Conclusion and Final Thoughts

References:

Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis

Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease

Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality

Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis

Effects 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.

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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!

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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!