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 [https://mailchi.mp/d8a4ba1c59c5/bdcwaitlist]

Onero at the Bone Clinic [https://theboneclinic.com.au/onero/]

Become an Onero Provider [https://onero.academy/]

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 [https://pubmed.ncbi.nlm.nih.gov/28975661/]

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 [https://pubmed.ncbi.nlm.nih.gov/32176813/]

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 [https://pubmed.ncbi.nlm.nih.gov/34033146/]

REMS Echolight Bone Scan [https://www.echolightmedical.com/en/]

Paul Grilley Bone Photographs [https://www.paulgrilley.com/bones]

Mechanosensitivity of the rat skeleton decreases after a long period of loading, but is improved with time off [https://www.sciencedirect.com/science/article/abs/pii/S8756328204004697?via%3Dihub]

Episode 53: Your Bones Are Bored [https://podcasts.apple.com/us/podcast/movement-logic-strong-opinions-loosely-held/id1614469934?i=1000626903114]

Exercise to prevent falls in older adults: an updated systematic review and meta-analysis [https://pubmed.ncbi.nlm.nih.gov/27707740/]

Optimum frequency of exercise for bone health: randomised controlled trial of a high-impact unilateral intervention [https://pubmed.ncbi.nlm.nih.gov/20004758/]

Osteostrong: 3 Things You Should Know [https://www.youtube.com/watch?v=iuXEAEfR2FY]

Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss [https://pmc.ncbi.nlm.nih.gov/articles/PMC4851231/]

Buff Bones [https://buff-bones.com/]

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

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 [https://www.cdc.gov/steadi/media/pdfs/steadi-assessment-tug-508.pdf]

5x Sit to Stand Test [https://www.thompsonhealth.com/Portals/0/_RehabilitationServices/PT%20Mgmt%20of%20Knee/5XSST_handout.pdf]



Sign up here [https://mailchi.mp/d8a4ba1c59c5/bdcwaitlist] to get on the Bone Density Course wait list and receive free content and the only available discount!

Episode 90: Capacities for Longevity Part 1: Strength

In this episode of the Movement Logic Podcast, host Laurel Beversdorf explores the concept of 'dead butt syndrome' or 'gluteal amnesia', debunking both as a non-evidence-based myths perpetuated in fitness and health discussions. Laurel discusses the misleading information in a recent New York Times article titled Sitting All Day Can Cause Dead Butt Syndrome, and emphasizes the importance of evidence-based terms and ideas in understanding pain and body function. She outlines the dangers of accepting unsupported medical terms, advises on better exercise practices, and stresses the significance of regular, whole-body strength training for overall health. Listener feedback is also addressed, touching on the podcast's approach to myth-busting and health education.

00:00 Introduction and Personal Check-In

01:17 Understanding Dead Butt Syndrome

03:03 Debunking the Myth: Evidence and Expert Opinions

06:10 Critique of the New York Times Article

09:12 Addressing Listener Feedback

12:51 The Problem with Sensationalism in Media

16:45 The Complexity of Pain and Misleading Diagnoses

32:28 Exploring Gluteus Maximus Firing Patterns

33:11 Factors Predicting Athletic Injuries

33:48 Critiquing the New York Times Article

34:18 Debunking Gluteal Amnesia Myths

36:02 The Problem with Pathologizing Normal

44:23 Understanding Muscle Cramping

56:45 Effective Movement and Pain Prevention

58:23 Upcoming Classes and Courses

Free offerings mentioned in this podcast:

Take a free class with Laurel and get the replay - Escape the Gride: A Multi-Planar Banded Flow [http://bit.ly/4abA1OX]

Get on the Waitlist for Bone Density Course and get the only discount for Spring 2025 cohort [https://mailchi.mp/d8a4ba1c59c5/bdcwaitlist]

Get the free Bone Density Mini-Course: Barbell 101 [https://mailchi.mp/d4c544ab3a5d/minicourse]

Resources mentioned in this podcast:

Greg Lehman on "Trojan horsing"  [https://bit.ly/3WbIMCP]

Conspirituality Podcast on Post-Truth America [https://bit.ly/4gOVShH]

Sitting All Day Can Cause Dead Butt Syndrome [https://bit.ly/42cUWiu]

Have the Butt Muscles of the World Gone Silent? [https://bit.ly/4joeGGe]

Muscle Recruitment Patterns During the Prone Leg Extension [https://bit.ly/3PvUgx1]

Test showing more gm activity in presence of pain [https://pubmed.ncbi.nlm.nih.gov/24870717/]

People with low back pain do not have a delayed firing of GM [https://pubmed.ncbi.nlm.nih.gov/21838925/]

Episode 89: Inbetweenie - Is Dead Butt Syndrome Real?

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 [https://mailchi.mp/8c60a64eba9b/waitlist]

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/

Episode 88: Inbeteweenie - Evidence-Based Pilates Podcast

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 [https://movementlogictutorials.com/bone-density-mini-course/]

Barbell Guide [https://mailchi.mp/7f8f6c17b670/barbellguide]

Stronger By Science: The Evidence-Based Guide to Grip Strength Training & Forearm Muscle Development [https://www.strongerbyscience.com/grip/]

Episode 87: Inbetweenie - A Mythmas Special: 2 Strength Myths Busted

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 [https://www.bonehealthtech.com/]

Wellen website [https://www.getwellen.com/]

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! [https://mailchi.mp/8c60a64eba9b/waitlist]

Episode 86: Inbetweenie -What the Osteoboost?

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! [https://movementlogictutorials.com/bone-density-mini-course/]

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 [https://amzn.to/3YS60OK] by Christie Aschwanden

Dr Steph Mundt - managing bone stress injuries and relative energy deficiency in our athletes on [https://podcasts.apple.com/us/podcast/episode-84-inbetweenie-trick-or-truth-six-ways-to-spot/id1614469934?i=1000675874092]the Movement Optimism podcast

Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training [https://pubmed.ncbi.nlm.nih.gov/26174323/]

Research on cool downs:

Pernigoni et al (2023) PMID: 37039750 [https://pubmed.ncbi.nlm.nih.gov/37039750/]

Afonso et al (2021) PMID: 34025459 [https://pubmed.ncbi.nlm.nih.gov/34025459/]

Mechelen et al (1993) PMID: 8238713 [https://pubmed.ncbi.nlm.nih.gov/8238713/]

CDC -  General Physical Activity Guidelines [https://www.cdc.gov/physicalactivity/basics/adults/index.htm]

Laurel's Instagram post about recovery [https://www.instagram.com/p/DBaHWo6Aw93/?img_index=1]

Episode 85: Inbetweenie - Boosting Recovery: What Really Works

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 [https://movementlogictutorials.com/bone-density-mini-course/]

Links:

Episode 79: Make Yoga U Make Sense [https://podcasts.apple.com/us/podcast/episode-79-make-yoga-u-make-sense/id1614469934?i=1000669905645]

Alignment Dogma series parts 1 [https://podcasts.apple.com/us/podcast/episode-48-alignment-dogma-pelvis/id1614469934?i=1000623137543], 2 [https://podcasts.apple.com/us/podcast/episode-54-alignment-dogma-spine/id1614469934?i=1000627700757], and 3 [https://podcasts.apple.com/us/podcast/episode-58-alignment-dogma-shoulders/id1614469934?i=1000630929460]

The Skeptic's Guide to the Universe [https://www.amazon.com/Skeptics-Guide-Universe-Really-Increasingly-ebook/dp/B079L5FDBJ/ref=sr_1_1?crid=12KDEFTUNSLY9&dib=eyJ2IjoiMSJ9.SFXlA76tSP2vs860-rszTmxf4bxRHOygxalHHRHrMNTt8heulYmg-qQrbGq014-KALR65h6qN2yHCKFT8taiuxgnjPHVMULMB7sArGIkuLGoyOqEuhSx8PI8CYzotx1nmoEcR10Kr3Ez-3euaqnW9ch0NQmSKDUZ2fkKZUamh_3aBIYQ2glayqEWLW2ksElcpLzLkyQLxg2n0dyXTmYkYQnfGL5hfnwSnazJi67Ur64.v11eXQuGk_hfwc8tzC_KhG5xwXb1GGXFuVg3SPCDzO0&dib_tag=se&keywords=skeptics+guide+to+the+universe&qid=1730227032&sprefix=skeptics+%2Caps%2C122&sr=8-1]

Yoga Research & Beyond [https://podcasts.apple.com/us/podcast/yoga-research-beyond/id1703676563] podcast with Jules Mitchell & Ariana Raven

Adam Meakins [https://www.instagram.com/adammeakins/] on IG

Greg Lehman's [https://www.greglehman.ca/blog]Blog



Episode 84: Inbetweenie - Trick or Truth? Six Ways to Spot Exercise for Osteoporosis Misinformation

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 [https://mailchi.mp/8c60a64eba9b/waitlist]!

Links:

Outlive: The Science and Art of Longevity [https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=1IMRQ02DJHK8A&dib=eyJ2IjoiMSJ9.C2hgMckAFDA_vImELekFZcDrwEz2ut4KVIGSm5NlAO6IhUKt5gAD9EKSbP-3enXoRTSzzJP6Icshs4HRsXILK-tdM-Lfuamt_IXimBT0_ulqEk8X_5xSrf2fIkHKRIdER6RElEOvg0mQC5nidzMOlTp0W-y6QFWuKb_j1P-gAECGPX7wdvyGzzQVdfLZOEvTHLdi65MGwEQtjOv1sKyai3L1VBFS71TT_t3Jy9mR1O4.UAAX93sJHO7mrb-p0vVj5IMorRqRgZfrTjy85iDYU2A&dib_tag=se&keywords=outlive&qid=1729618254&sprefix=outlive%2Caps%2C191&sr=8-1]

Episode 83: Inbetweenie - A Tale of Two Seniors

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 [https://podcasts.apple.com/us/podcast/episode-73-posture-panic-pt-1/id1614469934?i=1000662516963], 2 [https://podcasts.apple.com/us/podcast/episode-76-posture-panic-part-2/id1614469934?i=1000666856135], and 3 [https://podcasts.apple.com/us/podcast/episode-80-posture-panic-pt-3-with-author-dr-beth-linker-phd/id1614469934?i=1000670623001],Dexa Scammed? [https://podcasts.apple.com/us/podcast/episode-77-are-you-getting-dexa-scammed/id1614469934?i=1000668259419], https://podcasts.apple.com/us/podcast/episode-71-inbetweenisode-can-you-really-walk-your/id1614469934?i=1000661001884Walk Your Bones Stronger? [http://tiny.cc/30gpzz], Knee Myths [https://podcasts.apple.com/us/podcast/episode-78-behemoth-knee-myths/id1614469934?i=1000669116064], McGill - 62 [https://podcasts.apple.com/us/podcast/episode-62-make-mcgill-make-sense/id1614469934?i=1000648175567] and 74 [https://podcasts.apple.com/us/podcast/episode-74-mcgill-we-go-again/id1614469934?i=1000663913304], Meakins [https://podcasts.apple.com/us/podcast/episode-69-crack-is-whack-adam-meakins-and-a/id1614469934?i=1000658740068], Long & Lean: Pt. 1 [https://podcasts.apple.com/us/podcast/episode-60-dismantling-long-and-lean-part-1/id1614469934?i=1000644437847], 2 [https://podcasts.apple.com/us/podcast/episode-63-dismantling-long-and-lean-part-2/id1614469934?i=1000649828277], and 3 [https://podcasts.apple.com/us/podcast/episode-66-dismantling-long-and-lean-pt-3/id1614469934?i=1000654126869], Make Yoga U Make Sense [http://tiny.cc/j0gpzz], Alignment Dogma: Shoulders [https://podcasts.apple.com/us/podcast/episode-58-alignment-dogma-shoulders/id1614469934?i=1000630929460], Spine [https://podcasts.apple.com/us/podcast/episode-54-alignment-dogma-spine/id1614469934?i=1000627700757], and Pelvis [https://podcasts.apple.com/us/podcast/episode-48-alignment-dogma-pelvis/id1614469934?i=1000623137543], Nutrition [https://podcasts.apple.com/us/podcast/episode-43-nutrition-facts-vs-fiction-with-dr-ben-house-phd/id1614469934?i=1000615113744], Y [https://podcasts.apple.com/us/podcast/dr-sarah-court-laurel-beversdorf-what-bone-density/id1547267890?i=1000669683130]oga w Jake [http://tiny.cc/s0gpzz], https://podcasts.apple.com/us/podcast/conspirituality/id1515827446?i=1000659620825Conspirituality on Terrence Howard [http://tiny.cc/qzfpzz], Unbiased Science: https://podcasts.apple.com/us/podcast/does-acupuncture-get-the-jab-done/id1531526782?i=1000589242950Acupuncture [http://tiny.cc/yzfpzz], https://podcasts.apple.com/us/podcast/dont-get-sucked-into-the-cupping-fad/id1531526782?i=1000590150328Cupping [http://tiny.cc/o0gpzz], Decoding the Gurus, [http://tiny.cc/d0gpzz] https://podcasts.apple.com/us/podcast/maintenance-phase/id1535408667?i=1000669261918Maintenance Phase Myers-Briggs [http://tiny.cc/kzfpzz], Beall's List [https://beallslist.net/], Onero [https://onero.academy/osteoporosis-exercises/]







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

Welcome to the Movement Logic Podcast, with yoga teacher and strength coach Laurel Beversdorf, and physical therapist Dr. Sarah Court. With over 30 years combined experience in the yoga, movement and physical therapy worlds, we believe in strong ideas, loosely held – which means we’re not hyping outdated movement concepts. Instead, we’re here with up-to-date and cutting-edge tools, evidence and ideas to help you as a mover and a teacher. Music: Makani by Scandinavianz & AXM

Laurel Beversdorf

Shows