Movement Logic: Strong Opinions, Loosely Held

• Episode 98: Capacities for Longevity Part 3: Cardio

  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 @movementlogictutorials00:00 Podcast Introduction and Vocal Warmups07:32 The Importance of Cardio Respiratory Fitness11:01 Understanding VO2 Max and Its Benefits13:45 Physical Activity vs. Exercise23:36 The Role of Cardio Respiratory Fitness in Longevity30:30 Aerobic vs. Anaerobic Exercise34:35 Recovery and Adaptation53:30 Biology of Cardio Respiratory Fitness53:46 Aerobic vs. Resistance Training59:43 Understanding Lactate, Lactate Thresholds, and Exercise Intensity01:02:31 Training Zones01:22:07 Moderate vs. Vigorous Intensity Exercise01:44:13 Best Exercises for Aerobic Endurance01:49:58 Combining Strength and Cardio Training01:53:56 Cardiovascular Health in Women02:07:42 Why People Hate Cardio and How to Overcome It02:21:44 Conclusion and Final ThoughtsRESOURCESRead JAMA Network Open about cardio and mortality riskListen to Long & Lean pt. 2Read VO₂ max associated with reduction in all-cause mortalityListen about exercise recoveryRead Burn about human metabolism by Herman PonzerRead Eve about evolution and the female body by Cat BohannonRead about cardiovascular disease and risk factors for women

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• Episode 97: Stronger Than Ever - BDC Alums Share Their Stories

  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!

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

  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 PT00:00 Introduction11:40 Critique of Bone Density Programs43:30 Debunking Pseudoscience in Marketing45:49 Feldenkrais Movements and Bone Health01:23:43 Understanding Naturopathic Education01:29:49 Exploring Kevin Ellis' Supplement Company01:31:22 Osteo IQ: DNA Testing and Bone Health01:41:20 Buff Bones: A Deep Dive02:05:36 Outdated Research and Spinal Flexion02:16:28 Instagram Messaging and Audience Engagement02:20:52 Strength Training for Bone Density02:39:49 Lifting Weights in a PatriarchyDownload Your Grift-O-Meter here!Episode 56 Does Hypermobility Cause Osteoporosis?Episode 82 Weird Science: When It Doesn’t All Add UpEpisode 90 Capacities for Longevity Part 1: StrengthEpisode 91 LIFTMOR, Not Less: An Interview with Belinda BeckEpisode 93 Should You Avoid Spinal Flexion With OsteoporosisEpisode 94 Capacities for Longevity Part 2: PowerResults not Typical PodcastDecoding the GurusBones For Lifehttps://bonecoach.com/https://healthybonesco.com/https://osteoiq.com/https://www.integrativenutrition.com/Bone Turnover Markers in the Diagnosis and Monitoring of Metabolic Bone DiseaseSleep Duration and Bone DensityBuff BonesMEDEX-OPStop Worrying About Lifting Weights for Bone DensityLaurel’s ResponseOsteoporosis ConfusionSquat Alignment

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• Episode 95: The Good, The Bad, and The Ugly: Navigating Physical Therapy with Dr. Caitlin Casella

  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 Therapist00:56 Transition from Yoga to Physical Therapy02:59 Starting a PT Clinic04:15 Clinic Operations and Burnout05:55 Specialized Services and Classes07:16 Menopause and Women's Health09:47 First Experiences with Physical Therapy13:29 Clinical Rotations and Pandemic Challenges19:07 Inpatient vs. Outpatient PT22:43 Cash-Based vs. Insurance-Based Clinics30:04 Balancing Medicare and Cash Patients34:21 Private Practice Setup34:41 Balancing Rates and Burnout35:09 Recognizing Burnout Signs38:25 Transitioning to Private Practice39:51 Challenges in PT Profession43:47 Advice for Aspiring PTs48:54 PT School Experience57:52 Practical Application of PT EducationSign up for our FREE Bone Density Course Strength Class here!Resources:Practice Human websiteDr. Caitlin Casella on IG

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• Episode 94: Capacities for Longevity Part 2: Power

  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 ETFollow @MovementLogicTutorials on Instagram00:00 Introduction and Banter00:15 Discussion on PTs Calling Themselves Doctors01:17 Observations about the Bench Press from Recent Classes05:05 Upcoming Free Bone Density Class07:08 Series on Physical Capacities for Longevity10:11 Strength vs. Power11:54 Importance of Power Training for Older Adults38:43 Force-Velocity Curve Explained44:58 Types of Power49:08 Applying Strength and Power in Sports and Daily Life57:19 Neuromuscular Adaptations in Strength and Power Training01:02:35 The Stretch Shortening Cycle and Power Training01:08:07 The Importance of Power Training for Longevity01:21:08 Cultural Misconceptions About Power Training01:24:53 Teaser for Our New Course on Power01:27:48 Conclusion: The Importance of Power TrainingRESOURCESEpisode 60: Dismantling Long & Lean Pt. 1Episode 90: Capacities for Longevity Pt. 1: StrengthSys review and MA: Power v Strength for Older AdultsSys Review and MA: Power to Reduce Falls RiskForce Velocity Curve (the banana!)Episode 37: Plyometrics - More Bang for Your BonesLachlan James paper - Not All Strength is Created Equal + Table from NSCA with Each Classification

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