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

Welcome to Episode 78 of the Movement Logic podcast! In this episode, Laurel and Sarah discuss what current science, versus outdated advice and conventional wisdom, have to say about the knees—namely whether “bone on bone” is a thing, and if deep squats, knee valgus aka “knee cave”, or high impact are inherently bad for your knees. Learn what research has to say about some of the most common fragilizing beliefs people hear about their knees, and why these scary tales are just plain wrong. In this episode you will learn that:

• The knee is strong and adaptable, capable of handling various loads with training.
• The knee has a wide range of safe positions, especially with progressive exposure.
• Knee pain doesn’t always mean injury, and injuries can heal with proper care.
• The knee isn't a simple hinge; it allows rotational and lateral movement.
• The kneecap doesn’t always need to face forward in standing.
• Knees can lock or hyperextend without causing harm, depending on the person.
• The knee can safely move past the ankle and toes during squats or lunges.
• Running and landing don’t require the knee to track perfectly forward.
• Knee valgus is not inherently dangerous.
• Deep squats, high-intensity exercise, and running do not cause arthritis or "wear and tear"; they strengthen the knee.
• Strength training and running thicken knee cartilage compared to 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!

Analysis of the load on the knee joint and vertebral column with changes in squatting depth - PMID: 23821469

Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage - PMID: 16258919

Thickening of the knee joint cartilage in elite weightlifters as a potential adaptation mechanism - PMID: 24648385

Exercise for osteoarthritis of the knee: a Cochrane systematic review - PMID: 26405113

Knee alignment does not predict incident osteoarthritis - PMID: 17393450

Gluteal muscle weakness on joint kinematics - PMID: 37309814

The effect of experimentally induced gluteal muscle weakness on joint kinematics - PMID: 37309814

Impact of Three Strengthening Exercises on Dynamic Knee Valgus - PMID: 34068810

Anteromedial versus posterolateral hip musculature strengthening with dose-controlled in women with patellofemoral pain - PMID: 33689989

Kiss goodbye to the 'kissing knees' - PMID: 33906580

Research on Crossfit injury risk - PMID: 24276294, PMID: 28253059, PMID: 32343082, PMID: 33322981

Instagram post about Sharon Lokedi

Welcome to Season 5 and Episode 77 of the Movement Logic podcast! In this episode, Laurel and Sarah dive into the history of how DEXA scans came to be so ubiquitous, what are the risks around osteoporosis medication, and whether osteoporosis and osteopenia were intended to be diagnoses in the first place. You will learn:

• How was the DEXA score for osteoporosis first decided on
• Was osteopenia supposed to be a diagnosis for treatment
• What role did Merck play in getting more women to take their new drug Fosamax
• What are the risk factors for the side effects of bisphosphonate drugs
• What is the difference between a population risk vs an individual risk
• Why it’s not recommended to get a DEXA scan before you are 65 years old
• The role of iatrogenesis in the medication choices and use for women with osteoporosis

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:

Estrogen Matters

North American Menopause Society

Osteoporosis: Innovations in screening and diagnostics