Stoic Bodywork News Letter - April 2025:

Dear Honorable Fellows of the Human Genome,

I have been busy. Too busy?.. Perhaps.

If I’m being honest, I’m not very good at deciphering that measurement. There is just so much to do and accomplish I often forget to bother with anything else. Luckily for me I’m very introverted outside of my business ventures. Thus, I have a wonderful amount of time to spend on my businesses and the churning vortex of ideas ever present in my mind. It’s the workaholic life for me.

I’m going to provide some insight into my internal machinations by sharing some things I’ve learned along the way. I have done and still practice most of these. I’m not a fan of individuals who provide insight solely on regurgitation with no personal experience or practice. Those individuals are selling you something, or, attempting to solidify their weak position by getting others to believe or practice it. That being said, you should be critical of everything you hear, even me and what I share.

In no specific order here are things that helped me get to where I am today:

General:
- Do something everyday that you should do, but don’t want to do.
- Self awareness is the most challenging and most rewarding thing you can work on. Work on it.
- You get what you need, not what you want. Need more, want less.

Mental Health:
- Open the blinds, clean, vacuum, organize. Your physical space is part of your mental space.
- Take the trash out and go for a walk.
- Depression (Non-clinical) is the unique way in which you see the world. The negative connotation is from society. ‘F’ that, turn it into your super power.
- Talk therapy is a great first start to mental health. (Stoic Bodyworks’ local recommendation is https://buxmontpsych.com, Dr. Burke is currently taking new clients.)
- Stop asking ‘Why’ questions. Why answers are spiritual answers. If you’re not looking for that type of answer then start asking Who, What, Where, When & How.

Self Improvement:
- Learn to educate yourself. Then focus that education on your goals.
- Remember the self part. Stop listening to the noise around you. Focus on what betters you, and how you better yourself.
- Zoom out. Start with being a better version of yourself this year than last year. Then a better version of yourself this month than last month. Work day to day to accomplish that, not measure it.

Financial:
- Start by paying next months bills with this months pay. Then pick a number in all of your accounts that in your mind equals 0 (ie $1,000 in savings is $0). Move that number up until you can pay all of your bills for 6-12 months. Invest in yourself.
- If you need more money learn to spend less. It’s easier to cut costs than it is to make more. Invest a portion of that back into making more, rinse, repeat. (Business owners. Read that again. Now stop cutting costs like break room supplies and start cutting real costs that make a difference.)

Information Gathering (A specialty of mine):
- I recommend curating 3-5 trusted sources you have vetted for accuracy. Then use those sources as your sounding board when deciphering new information. If there is no clear consensus then more information is needed.
- Greek retroduction, first principles thinking, Occom’s razor. It will do you well to have a default process for how you engage with information and sources.

That’s not exactly an exhaustive list of things I can throw out but its something. I’ve seen a lot in my life so far, probably too much. I’ve also experienced things that change people forever and make you doubt humanity as a whole. I do my best to serve the community while also staying adjacent to it. I don’t play the who had it worse game. Everyone loses that one.

Instead I understand that everyone is vastly different. The best thing you can learn is that you don’t understand, and you shouldn’t say you do. Doing that puts you on even ground and allows for your depression to be the most unique thing about you, while also being the one thing we truly have in common.

The middle of the road is often the least traveled but the most sought after. Just ask anyone who’s created their own roads.

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• New Supplement Blends - The mushroom blend I was talking about last letter has taken shape. I’ve designed and am currently testing the following:
  Stoic Woman - An adaptogenic mushroom and probiotic blend to help woman with peri/menopause.
  Stoic Muscle (workshopping name) - An adaptogenic mushroom and probiotic blend for muscle gain and weight loss.

• C-60 - First batch is mixed, still working on labeling. Hope to have on shelf soon.

• Podcast - The new podcast lounge is nearly complete. Now I just have to settle on and create a new podcast or two. Also where to host it and all the fun logistics and decisions it entails.

• Workshop - The storage room was cleaned out and converted into a workshop and recording studio. A 3D printer is on the way for prototyping and other projects.

• New equipment - Stacey has new equipment to tortu.. I mean challenge people with. If you’re looking to achieve a fitness goal this year schedule with her and get started.

• Previous Letters - A newsletter page has been added to the website. There is a signup form as well as blog posts of all previous and future newsletters. The formatting is not the same and the email version is far superior. Just look at this amazing color palette.

• I’m sure there is more, we’ve been busy. Also, there is a secret project one of my other companies is managing that will hopefully be live by end of month. Keep an eye out for an email about that.

Current work / Research / Recommendations:

Gut Biome:
There is a lot to go over so we’re going to start with some things we’ve (royal we) learned recently:

• Microbes influence the nervous system

• There are direct links from biome imbalances to disease

• It has an effect on metabolic stress markers

• We are still finding new bacteria species and discovering what roles they play

Not only does the gut biome regulate what we absorb from our food it also plays a role in what we do with it. From inflammation control to serotonin regulation, our digestive system is doing far more than we have given it credit for.

Turns out the old adage “you are what you eat” is astoundingly true.

I’ve been working on how the gut biome can be populated to help achieve health goals. I wont even start on about my long term study of ancient alchemy. Currently, I’m still wading through the mountain of information on modern gut biome research. There are, unfortunately, a lot of people jumping on this bandwagon with no idea where it started or where it is going. Its a lot like all the terrible information out there about creatine.

Here are the two topics I’ve focused on and what my supplement formulas are trying to achieve. I’m not going to list specific bacteria strains just yet until I’m done my testing.

Peri/Menopause Support:
The gut biome absolutely has a role to play here. There are specific bacteria that aid in hormone balance including; lowering cortisol, regulating serotonin, and balancing estrogen. The biome in conjunction with the gut-brain axis can also; control inflammation, stabilize mood, help with bone health as well as weight management.

This all comes down to which strains are populated in the biome as well as the digestive system health over all. The part a lot of people are not talking about is healing the digestive tract first. It takes time for proliferation (multiplying) of good colonies and elimination of bad colonies. If leaky gut or other damage has already occurred the system needs time to heal that first.

At the same time you can not just take a bunch of probiotics and hope for the best. Strains should be limited for effect, resources are scarce to start colonies and they need time to build. If they have to fight off other ‘good’ bacteria for space and resources they become ineffective. This gets into the feeding the bacteria piece covered later.

Muscle Gain & Weight Management:
There are specific strains that can target these specific outcomes as well. There are of course some species that have effects across the board, but by keeping to 4-5 species or less, a synergistic effect can take place. In this category we are focusing on getting the most out of what we eat while also controlling factors that limit muscle gain or cause weight gain.

The biggest issue I’m finding is how little people tend to feed their biome. Fiber is the fuel the bacteria need to operate correctly. If we do not give them fiber they will not be able to do their jobs or grow the colonies. This is one of the main reasons I have mentioned replacing carbs as a macro with fiber.

The type of fuel is also important. Different bacteria like different fibers. Inulin for example is typically a short term food supply for bacteria as it is easily broken down and used. Psyllium husk on the other hand takes more to break down and is a mid to long term source. If we only provide one type of fuel source, or without regularity, then we don’t know if the biome is getting the nutrition it itself needs. The last piece I’ve personally added is mushrooms as adaptogenics which provide their own varying benefits to the biome including unique fiber sources, and help in healing the gut lining.

Conclusions:
We still need more information, but we have quality sources, new strains being developed, and research is being done. I’m often on the bleeding edge of things personally because I use myself as a test subject. I anecdotally have seen a great change in my health by fixing my biome. I also started working on it over 18+ years ago after developing stomach ulcers due to pain meds. I didn’t at the time know what I was accomplishing. I also fumbled through it and only with in the last few years have made progress given the new information we have.

The gut biome as well as photolipids (more on those another time) research is going to change a lot of what we know about the human system.

If you have a health goal or issues, you may want to look into probiotics. If you are going to try and use probiotics make sure you are feeding your gut biome correctly with proper prebiotics (fiber).

There are other things I’ve been working on as well but this seems the most prudent pieces to get out to you all. More to come next time, but for now always remember my disclaimers. I really do use my self as a test subject and not all of it has gone according to plan. Don’t just try something you see because a trusted source says it. Vet it with other trusted sources and then always start slow and on ramp into the process while keeping clear concise metrics in mind. I know everyone hates hearing about doing your own research, but that is where we are as a society given the never ending event stream of social media.

Product recommendations:

I have been partnered with PureBulk.com* for a long time now. They were an indirect sponsor of my previous podcast venture and then brought me on as part of their practitioner program. That is why you see their products for sale at Stoic.

The products I develop are sourced through them whenever possible (Stoic Sleep is 100% made of PureBulk products). As a member of their practitioner program and a long time partner they have offered me a new discount code for 15% off (See below)

If you need supplements I highly recommend getting them from PureBulk. Everything is 3rd party lab tested and recorded by batch (not just random yearly testing like some other companies). They are one of the best source of creatine and mushroom powders on the market and their website is full of great information (I use them as a reference site for info on specific supplements).

You can use coupon code TAMINGHINDRANCES15 for 15% off your orders. This is a special code and must be entered at checkout even if you clicked the referral link. I’m one of few that have been given the new discount level and I’m very thankful to them for including me. Full disclosure I receive a commission on all completed sales with no additional cost to you.

Unrelated:

Stoic and Chan/Zen ponderings:

1. Does the mountain know its a mountain? Perhaps it too thinks it’s only a hill.

2. "The reason why you want to be better is the reason why you aren't" - Alan Watts

3. It can often times be better to unlearn something than to learn something new.

Thanks for reading. We look forward to seeing you at your next appointment.

Stoic Bodywork News Letter - March 2025:

Dear Honorable Fellows of the Human Genome,

It dost look like fair weather is on the horizon. Even I’m feeling the wait for Spring and more sunshine. I can only imagine what everyone else is feeling. I don’t get involved in socio-political stuff but I can tell the populace is on edge. Vitamin D is an important part of not only physical but emotional and mental health as well. Bring on the sunny days please.

For those of you who are unaware, I’m a big advocate of mental health and self awareness. I have a long history of challenges in those departments and do not shy away from discussing them. I generally aim for the middle of the road, as in modern days, it is the less often travelled path. I’m also a business owner that serves the public so I do have to be careful of what I say even with all the disclaimers I put up.

Ultimately, I have my own personal views on the world, and given that I’m a private person I leave them in my head unless they can help someone. That being said, I wanted to take the time to tell everyone to check in with themselves and those around you. Everyone’s circumstances are different, but even 5-10 minutes of self reflection or meditation can make a difference. If you’re reading this and need a minute I’d rather you do the following then read the rest of the newsletter:

[Please read all 4 steps before doing]

1. Plant both feet firmly on the ground and press down for three seconds and then relax.

2. Note the level of tightness in your shoulders. Firmly shrug them for 3 seconds and then relax them as much as possible.

3. Take 10 deep breaths in through the nose and out through the mouth. Exhale hot air out through the mouth like you are trying to fog a mirror (‘Hahhhh’ sound). Close your eyes if it helps you relax.

4. Repeat until you feel calmer.

That is a Qigong exercise for grounding and relaxation using a Yang Cleansing Breath. It helps activate the parasympathetic system and bring us back towards homeostasis.

This letter and possible future submissions may be a bit shorter as I take back up the proverbial quill and inkwell. Yes, I’ve begun working on another book. This tends to keep me busy. For now the biggest change is the removal of the ‘Word Smithing’ section. As well as the ‘Question of the Month’ section. The questions I get asked the most are about recommendations or suggestions for this or that. So that section has been revamped to fit that request as a test. Feedback is or recommendation requests are welcome.

Happy reading…

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• Mushrooms Blend - I’m working on a mushroom blend that I myself use and may be helpful for others. Mushrooms are the best adaptogens we have access to right now. I’m trying to figure out ratios, or maybe mix it with Creatine.

• Stoic Sleep - Sales are increasing and feedback is good. I’m going to keep this in house for now and hopefully have to ramp up production in the near future. If you are looking to get better sleep I highly recommend trying it.

• C-60 - Going to start the process of making this. It takes 3 weeks to mix. I prefer it in coconut oil so that is what I’m starting with.

• Reference Videos - Still working on this one.

• Previous Letters - Working on a location for everyone to access previous news letters

Current work / Research / Recommendations:

Stoic Bodywork Protocols:
I have a set of protocols I’ve been working on for years now. Now that Stacey works here and I’m moving into educating others, protocols are a must. This takes my research in different directions as different pieces need to be clarified, discovered, or written.

Time under tension, isometrics, weight loss, proper breathing, fascial lines, and variable resistance are just a few I’ve worked on recently. Which is when, with help from some outside perspective, I realized I’ve been flying far too high above everyone’s heads with my presentations. I’m endeavoring to make things a bit more succinct like last newsletter. The whole ‘eat more protein’ thing.

This time I’m going to tell you about sunlight. It is actually extremely simple…

A vast majority of your health relies on getting sunshine. From circadian rhythm (sleep and repair functions), to endocrine system health (hormones). The most cost effective (free) method of fixing this is to get out in the sun for at least 15-20min a day. Receiving sunlight on as much bare skin as is culturally appropriate for your location. Here is the part where I get in trouble… without impedance by sunscreen or UV blocking materials such as windows.

• Yes, check the UV index (this is what causes most sun related damage)

• Yes, if you have skin conditions or sensitivities be mindful of those

• Yes, sun exposure is cumulative, so you can vary 5min sun 5min shade if need be

• Yes, you should start early in the season and build a base tan before spending long periods of time in the sun (your tan is free SPF)

• No, infrared lights are not a replacement for getting sun but they are a good supplement

Taking a walk or eating lunch outside are two great ways to get that sunshine you need.

[Nerdy part you can skip]
The body is a photon reactor and both produces and uses light for various functions. Our mitochondria require light to exist, which is why sun exposure is so important. We literally can not exist without light, but we do not have photosynthesis so we can not exist on it solely. You will see in the near future a lot of talk about how the body uses light. We have photo-lipids (fats that are sensitive to light) and they are constantly being monitored in the body. The spinal column itself is a transfer network for this information and the photo-lipids. The Pineal gland is made of cone cells (same ones as in your eyes) and monitors those photo-lipids, relaying that info to the cerebellum. Good luck getting a neurosurgeon to agree to that conclusion but luckily I’m not a doctor or medical professional. I’d add more but this is enough geekiness for one day. Enjoy the sun.

Possible ‘What do you suggest for ‘x’ section?’

Pillows:
I recommend a 2 pillow system. One firm and one softer so you can switch based on your needs. I also suggest trying the combo together, especially for side sleepers.
Firm
Soft

Unrelated:

Stoic and Chan/Zen ponderings:

1. Talking to yourself is like a mirror for your thoughts.

2. Most everything is nonsense unless you decide it isn’t.

3. Silence is rarely silent.

Thanks for reading. We look forward to seeing you at your next appointment.

Stoic Bodywork News Letter - February 2025:

Dear Honorable Fellows of the Human Genome,

The general consensus is the last letter was a little far a field. I’ve decided to endeavor a better organization of my thoughts before delivery to mine audience. I will admit that sometimes it is hard to wrangle my mind into a coherent presentation, and I probably let a little too much of my past leak into that previous authoring. The feedback has corrected me back to contemplating a more appeasing trajectory.

I’m currently experimenting with nerdy gym bro vibes, encapsulated by a hint of cantankerous old man, mixed elegantly with lowkey stoic brooding and my ever present professionalism. A bit of a juggling act as I’m not one to stick out, opting more often to blend into the background ominously. Then again I have been known to don a fitted suite, or my go to rebellious untucked button down, a proper one with necessity of cuff links, and then rolling up the sleeves of course. It is often accompanied by an argyle sweater vest for pizazz. Underwhelming and long winded up close but striking at a distance I assure you. It’s mostly the beard if I’m being honest. Okay, okay, setting aside the previous esoterically pedantic outburst and questionable fashion choices, we can move foreword.

I’ll stick with my scrubs and a more reasonable level of information exchange via this publication. Your feedback keeps me tethered to a more succinct reality. Time being a little funny in my brain makes me very thankful for all of you. I often ponder my role in different ages, and the writer in me expels train of thought, so this is what we get. My lovely editor most likely sighs dramatically reading these, but who doesn’t enjoy a good sigh now and then.

Coherence and controlled puffs of air aside, I would like to let you know that any mention of Valens and or Tinings will be met with a blank stare and, if necessary, a good old fashion harrumph or chuff depending on the perplexity of the situation. (What!? it’s a February news letter. There’s a contractual marketing obligation to mention, that which will not be fully named, due to universal algorithms and hallmark nay saying. Be thankful for the one time you’ve been pre-warned of my grumpiness. Yet to those such as myself in whoms inbox this letter will be the greatest thing received… I salute you.)

Jokes people, I narrate jokes. Mainly because a few of you said you read this in my voice, a truly wonderful comment my gravelly monotone dost enjoy thoroughly. For I very much enjoy being an orator in literary fashion. Think Geoffrey Chaucer (played by Paul Bettany) in A Knight’s Tale… On with the news letter!

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• We are sauntering towards Spring and with it there are a few things to mention:

  • Bodywork scheduling gets busier this time of year so if you are looking for specific time slots or days of the week you may want to book further in advance to secure those spots.

  • One of the things that makes it a bit busier is new clientele. We’d like to take a moment and thank everyone for referrals they send our way. Stoic Bodywork runs on word of mouth so…
    Thank You!
    

• Stoic Sleep - Now working on making this purchasable online. This could take longer then expected but hopefully by summer. There are some other super secret plans in the works that may take precedence.

• C-60 - This is the most powerful antioxidant we currently know of and there are a lot of benefits to taking it. I make my own and just like the sleep formula I’m thinking of bringing it to market, more details in the future.

• Postural Assessments - Working on providing a wider range of available times for this appointment type. Also looking to partner with gyms or businesses to offer discounts to members and employees on this service. Reach out to phil@stoicbodywork.com for info.

• Reference Videos - I have one model and may be looking for more to do videos demonstrating what exactly it is we do here at Stoic.

Current work / Research / Recommendations:

Mobility & Flexibility
This is what I spend the majority of my training time on now. I’ve been able to maintain mass and strength even without too much lifting. I’ve also increased some strength coefficients while being able to access a better proprioception (activation of the muscle in all ranges). I do a lot of Tai Chi / Qigong, and slow methodical movements which I think have benefits for all types of workouts.

Time under tension is a big topic now and the slow controlled movements throughout the different muscle ranges is important. I challenge everyone to really go through your reps in a slow controlled fashion and feel for the muscle activation. This is often called the mind body connection. Take a set or two and lower the reps, really count through the motion. 3 second acentric and 3 seconds eccentric might be way harder than you think. Or try a bodyweight exercise where the whole rep takes 15-20 seconds and see how long you last.

On the back side of all that is isometrics which I’ve now realized takes a lot of coaching to get completely right. Once you have that mind body connection you can start using the antagonist and protagonist groups against each other to create an even greater resistance. This is exponential and is close to what is being accomplished with banded variable resistance training. Turns out the body has a built in system for resistance to help increase protein synthesis. That requires protein though…

Protein Intake
Another one I’ve been working on for myself is protein intake. I’ve gotten a good deal of feedback about how difficult this can be so I though I’d share a few tricks I use.

For reference; I try to eat my bodyweight in grams of protein a day. I don’t always get there but I have a firm rule of getting at least two thirds (285 grams can be a bit daunting). My recommendation to most people is start with getting at least half of your bodyweight in grams. See number 1 below for help with calculating.

Tips and Tricks:
(I respect diet restrictions be they for health, moral, ethical or medical reasons. I’m honestly not great with plant based protein sources so please just skip the suggestions that don’t fit you.)

1. Use reference charts of protein content to help better plan meals. Here’s an example: From John Hopkins

2. If you drink protein shakes you can always add an extra scoop, or in my case 4-5, to boost protein intake. The liquid volume can stay the same and the shake just gets a little thicker. This way it doesn’t make you feel too full.

3. Eggs are one of the best sources of protein per volume of food intake and you can sneak them into just about any meal. I prefer duck eggs, they’re just more eggy.

4. Yogurt is another great way to up the protein content. You can add it to shakes or in the case of Skyr yogurt (my go to) it can replace sour cream. Avoid high sugar contents typically found in flavored or Greek yogurts, and don’t believe the whole billions of probiotic bacteria marketing claim without lab testing to back it up.

5. Plant based sources (I’m going to get in trouble for this so please read the part above about respecting diet choices). If you are trying to get more plant based protein you also need to be supporting your gut health and should probably start there before trying too hard on the protein stuff. Humans don’t have a good track record of absorption with protein from plant sources. Pea protein powders are about as good as it gets for shakes. I also urge caution when eating soy based products as they raise estrogen levels which can lead to hormone imbalances. That being said, you may want to look towards legumes, nuts, rice or quinoa to help boost your intake. Over processed is still over processed so the meat ‘substitutes’ raise red flags for me. I’ll try and look into plant info further.

6. Stop getting bogged down in the minutia of influencer suggestions, they are trying to sell you products or their world views. I could care less if your Salmon is farmed raised. I care about if you’re getting enough protein or not, and most likely you are not, so just focus on that before focusing on quality and all the other stuff. The truth is I could go on a huge rant about food sources and quality but honestly eliminating seed oils and over processed foods would be a better conversation. This however is about protein, so… first… before all the other nonsense… you need to get the basics… and… the basics are eat more protein. (Imagine me saying ‘period’ after that for effect)

Bonus:
Canned Tuna Recipe (a can of tuna is 20-25g of protein on avg.)
Trick - Skip the the mayonnaise and use skyr yogurt

1 Can/Pouch of Tuna
Dollop of Skyr yogurt or more if preferred (3g protein per oz avg.)
Scoop of Dijon Mustard
Pickle Juice if you’re feeling fancy
Pickles too if you want to live life to the fullest
Spice it up if you’re feeling like a change (Cayenne, Smoked Sea Salt, Paprika etc.)
Don’t forget a bit of honey to boost the umami flavors

Want to make it special? Add smoked fish to double down on the seafood adventure. Kimchi and Tuna also goes well together, protein and fermented foods are best friends.

Super secret nerdy gym bro tricks - Skip the bread and just eat a second can. Or add shredded Lettuce and Tomatoes to the Tuna salad instead of on the salad to pack in more Tuna goodness. Also, don’t be shy, use a spoon, lick the container, live the protein life. Be the swole.

… maybe I should make a cookbook.

Questions of the month:

Why is it called Stoic Bodywork?

Stoicism, as currently understood, was created by Zeno of Citium. Who based his philosophical understandings in Logic, Physics and Ethics. More modern conversations revolve a great deal around Marcus Aurelius the author of Meditations.

Stoicism is a standard of philosophical thought that roots itself in control and mastery of ones own self. From which root the individual can then calmly and effectively evaluate and reason existence, or, if one chooses, also contemplate non existence.

A core principle, before even Aurelius’ tenants of a Stoic, is a mental process now referred to as Greek Retroduction. It is not specific to Stoicism but is nearly always the beginning point. This process starts by looking at everything as possible, and then slowly narrowing the frame of reference by eliminating extremes in every direction. Eventually collapsing the sphere to plausible, and then finally to that which is most logical. From which point Logic, Physics and Ethics can decipher what is most correct.

Stoicism is often defined by an outward appearance of calm calculation and that would in most cases appear true. The difference in Stoic practice is how much the internal circumstances match the external appearance. Being Stoic and appearing Stoic are vastly different subjects.

One of my favorite little know facts is Marcus Aurelius, Emperor of Rome, Author of a personal journal that would later be distributed and revered as a canonical piece of Stoicism, was addicted to opium. As discussed in one of the many volumes written by his Physician Aelius Galenus, also a bit of a Stoic. As a side note I would also argue he, Galenus, commonly known as Galen, further advanced Stoicism by challenging some specific pieces of understanding. Digressing, it should be mentioned he did this at the same time and while treating said emperor for said addiction. While that emperor wrote the now renowned magnum opus of Stoicism. Which, in reality, was a personal journal that had it seen the light of day at the time, would have mortified him literally, as his enemies would have surely killed him.

As for how Stoic ended up in the name of the business…
I was forced to read Meditations when I was 12 years old. Everything I’ve learned or experienced since then, be it in refinement of my craft, personal undertakings, professional development and practice, or the excruciating yet some times interesting experience of living. Have all revolved around the sharpening of my use and understanding of Logic, more specifically its pieces Rhetoric and Grammar. Physics mainly of Aetheric view, and Ethics, at which intersection I lean towards Galen and the pursuit to understand Pneuma. A pursuit that helped me define the three health bodies, which is a guiding principle of Stoic Bodywork. Thus the therapeutic change I seek to instill in myself and others is Stoic by nature, and, so, my practice is Stoic Bodywork.

(Have a question you want answered? Send it to info@stoicbodywork.com)

Unrelated:

Stoic and Chan/Zen ponderings:

1. Rhetoric - skill in the effective use of speech

2. Grammar - the characteristic system of inflections and syntax of a language

3. Ethics - a set of moral principles

Smithing of Words:

Entwined, enlaced, interwoven. That which is to be a thread of something much larger. Be it omnipotent or fleeting, majestic or corrupted. It is by nature turned into something much greater. Like a splitting of uniformity it cuts the deepest wounds.

It is found in many different forms. Constantly knitting reality together for those that bear its threads. Although some may have their threads lain bare by it. Yet the stitches it sews are precise and perhaps random, or not.

Perhaps frayed edges not yet twisted together. Instead left raw in a coldness stiller than the absolute of zero but more sensitive then the sun to the eye. Colors not known till specified, garments not donned till eventide. Marrow sings with new rustic wear, tears often follow old cotton care.

An odd weave to be sure, all brought to sunder by the most chaotic of stitches. The best way to marry two, act as if they are one, not few.

Threads sewn together in the fabric of space and time. Corrupted, divided, then entwined.

Pieces cut and patterns traced. Fated, sated, then enlaced.

Garments made of miraculous omen. Smitten, written, then interwoven.

The English language is the only place you will find the word love. There is a litany of endeavors to define that word which is even more made up then the language that birthed it. Every scholar, philosopher, author, or chipped shoulder poet has tried their hand at it’s description. Like a right of passage into literary madness. Nay I forget musicians too. From artists to addicts, typically not too far from the same. From sane to divergent and the colorful in-betweens. Mortals and non. All sewn into a fabric around a word not yet defined. For me at least, but if I’m being honest, I do hope it is for you.

Thanks for reading. We look forward to seeing you at your next appointment.

Stoic Bodywork News Letter - January 2025:

Dear Honorable Fellows of the Human Genome,

My long time clientele may remember that the only thing I celebrate with any regularity (usually when reminded) is Lunar New Year. It was a big part of my training and a good mix of celebration and contemplation on how things change. Also, of how little time itself does, change that is. You see choices beget change. Correlation of those choices is what shapes the outcome to be expected. I wasn’t always so good at that part. Until I got better at pouring tea… I poured a lot of tea.

A great deal of my training was a reflection of my betters. A whirlwind of egos, accomplishments, opinions, directions, mistakes and a superimposed need for nostalgia. I was, more often than naught, fashioned to be an experiment for my betters. Curious I know, but so was I. Hind sight being twenty-twenty I suppose we call it all a success. Despite some nefarious, quasi-radical, and on occasion misunderstood implications of reality. Some my fault, some others. Mostly nonsense really. Long lost lessons, kind of like the tea.

Many people have heard of Kung Fu. You may be picturing an animated Panda eating noodles, and I do approve, but you may not know the irony of that. ‘Fu’ directly translates to ‘way’ or ‘method’. ‘Kung’ means hard, physical, or effort.

Kung Fu = Physical Method

Not many people learn Gung Fu. Gung denotes a possession and refers to self or mind. Fu stays the same.

Gung Fu = Mental (Your) Method

All the mystical, philosophical, metaphysical, social-economical, historical, add a bunch more words ending in ‘al’, nonsense aside. It was all just training in self awareness. The physical methods are typically the easiest to grasp. Most of it is a big game to teach you to stop being a reflection of everyone else and learn about who you truly are.

The full moon shining on the 13th (a Wolf Moon by chance) was the last of this Lunar Year. The new moon on the 29th ushers in the year of the Yin Wood Snake.

I’ve always found it interesting how that lone full moon shining brightly is just a reflection of the Sun, and the unseen new moon is the beginning of the year. Might be that where we start is seldom seen. Instead we spend time contemplating the reflections of that reality. Your Gung Fu, like your depression, is yours and yours alone. Kung Fu is how you got here. Gung Fu is what you did along the way. Understanding Shen answers the why of it all. I spend most of my time on that now.

My Gung Fu still finds solace and a home in quiet shadows often less traveled. Thus most of you have noted that I keep to myself. That is because it is my way. One I found after I became very tired of following everyone else’s.

That was my first glimpse of Shen.

I’m still very good at pouring tea, but now a days I usually just have a cup of coffee. More sunlight too, apparently its good for you. Still quiet though, like rain, something I enjoy very much.

As is tradition during the Lunar celebrations, a prediction and a piece of advice…

I predict we will see a year of great change, some good, some bad, a building hyper novelty that stretches the Yin Yang. Find your Gung Fu and practice it daily. You will need it and it will need you.

Happy New Year!

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• Stoic Sleep - Now available for purchase (currently in store only)

• Postural Assessments have been going well. Its a great way to start the year. Mention Lunar New Year at Checkout between now and the next News Letter for $25 off. Click here to book
  The package is $225 and includes:
  - 1 hour in person appointment with assessment and exercises for correction.
  - A full written report with pictures, notations and detailed findings including recommendations.
  - 6 week follow up appointment (30min) with comparison photos.
  - A $35 comparison report is also available at the follow up appointment if desired.

• Still waiting on approval of my new CEU course. Might do some seminars or workshops for the public, still gauging interest. Also looking for public speaking events, or might start a new podcast to scratch that itch. Novelty mostly, until things change a bit.

• That’s kind of it. Finishing the old projects up to get ready to start new ones. I feel awkward about it too, don’t worry, I’ll probably remedy this quickly.

Current work / research:

My research has turned more reflective. Looking at old pieces of information in new ways. Making connections between things I’ve learned in the past to that discovered more recent. This is a practice that has given me great insights into the human condition. Perhaps it will lead to a new book idea, or motivation to actually write another.

There’s probably some level of burnout occurring if I’m being honest. Pattern and cycle recognition requires an ever scaling level of forced feedback till resolved.

I do listen to all of you when you tell me I need to take a break. My obsession is my addiction and I did spend a lot of time studying Taoism… The immortal chooses their addiction in order to become immortal, not burdened by an addiction because they are immortal… Esoteric Pedantism I know.

One of my greatest endeavors and a unifying factor in everything I’ve ever researched, trained in, or experienced, is the work towards understanding what I call ‘Universe’.

In doing so I spend time on my ever growing ‘Grand Unified Theory of Nonsense’. A slightly satirical, mostly anecdotal, long winded, and certainly questionable explanation of the fundamental fabric of existence. Also the antithesis there of, which I should probably admit, interests me far more.

Perhaps you would be interested to know that the maps of the Chakra Points, Dan Tien Points, Ayurvedic Prana Points, TCM Acupuncture Points, Lymph Node Sites, and Vagus Nerve Innervation Sites all line up inside the weave of the Fascial System.

Or that most of the principality of existence in our shared Materium is predicated on the interactions of Light, Water and Magnetism.

Magnetism being the geometrical procession of force starting and ending in the same point of empty space. Or that in which would define a field without Cartesian or Euclidian dynamics. Gravity, yes, is defined in this way, just don’t tell academia.

Magnetism is the direct opposite of Electricity and vice versa. The median of the two is the Dielectric plane, which is the origin of all Light frequencies.

Water is a dipole molecule, just like the Vagus Nerve it is an upside down antenna. Water travels across the Fascial System to reach different tissues. The Fascia itself acts as a non-Newtonian fluid. Water is both a conductor and capacitor of Electricity and each cell of your body has a voltage, minuscule, but a voltage none the less. When considering the amount of cells in the body it becomes substantial.

Where there is Electricity there is Magnetism and thus the Bio-Electric field is created that encompasses the human system. The many layers of skin the insulation to that system. Insulation that both contains and defends us from these forces.

The Vagus Nerve is tasked with perceiving all of the changes in both the internal and external factors of Electricity and Magnetism. It then relays that information to the Central Nervus System.

Frequencies are the differentiation of the Materium as experienced. You and everything around you is a balance of Magnetism and Electricity. The different sides of the Dielectric Plane. The origination of all Light Frequencies.

For example, visual perception of the color spectrum is the color frequency that is reflected. If an object is a red color it is absorbing all the other visual frequencies and reflecting away the red. All of our senses are a perception of a specific range of frequencies that combine into our experience.

You and everything around you is an interaction of Light, in shape, size, material, color and all other sense modalities. Hard Light, Soft Light, Red Light, Green Light, Bright Light, Dim Light, Loud Light, Silent Light. Just measurements of frequencies.

Yin Yang. Two equal and opposite sides in measurement of something. Emphasis on the fact they are measuring something and not the something itself. Three pieces, trine, not dual. Sorry duality.

Magnetism bends and directs Frequency. Water stores and records it. Light is the measure of it.

The words often associated in the mystical worlds of cultivation are varied. Ki, Prana, Qi, Life Force, Luminaferious Aether, Quintessence. They are the descriptive interactions of those forces not well perceived because of a lack of an understanding of that described above. This is the world of the Bio-Electric field. Another glimpse into that which involves Shen. A life long endeavor. A path travelled, a lot of things missed.

Like I said… Esoteric Pedantism, a well researched specialty of mine.

Questions of the month:

What is Shen?

I can tell you it is often translated as ‘Spirit’. That, my dear readers, is a wholly inadequate translation and there is no possible way for me to explain to you something I myself do not currently fully understand. The best I can do is tell you it is the entirety of everything beyond our understanding that is not ‘Body’ or ‘Mind’ and is thus ‘Spirit’. It is also the anti… well… that. It’s the anti-everything. The part I’m really interested in.

(Have a question you want answered? Send it to info@stoicbodywork.com)

Unrelated:

Stoic and Chan/Zen ponderings:

1. Magick exists when you forget it doesn’t.

2. One person’s comedy is another’s drama. If your introspection is one and your social aspect is another. Are you two different people?

3. Déjà vu is just Nostalgia that hasn’t happened yet.

Smithing of Words:

Everything above is probably enough striking of the anvil this month. Not all pieces are worth sharing, most are mundane bloviation akin to making the 108th horseshoe. A necessary venture to finish the order, but not worth celebrating.

That would be enough for 27 horses. How did I know you were trying to figure that out?

Just chatting with Shen.

The real question to ask is if that was the whole order or do I still need to make more?

More… always more…

Rarely delayed characters on a page sounding the rhythmic patter of vibration falling solely for the effort. A cascading collection of individual strikes practicing the coordination of consciousness bestowed to the neutral chaos held behind a thin vale. Tippity, type, tippity, type. Like rain. Pitter, patter, pitter, patter. The calming strangulation of sound caressed by the deluge of distraction. A cacophony of silence followed by the smell of ozone and the crash after the blistering glare. Just like the antagonistic flashing of the cursor followed by… Delete, delete, delete.

There’s a reason I like rain. Like the hammer strike to the anvil. Like the repeated presses of the keys. Notes played, words spoken, steps taken. They all muffle the sounds of everything around us. Distractions are everywhere and the voice of the Universe is soft, and subtle. Like a simple ringing in the ear.

Curse you Shen, maddening and beautiful.

Like Violets in a downpour.

Thanks for reading. We look forward to seeing you at your next appointment.

Stoic Bodywork News Letter - December 2024:

Dear Honorable Fellows of the Human Genome,

Tis time for a tale from a worrisome period of life known as my late 20’s.

I once spent the majority of a Christmas Day lying on a hard floor trying to get my back to let me walk again. I think it believed I had usurped it’s throne and burned down the countryside. Little did it know that was the chronic acid reflux it had unwittingly misrepresented as my ability at conflagration. The throne? Well that part was probably true in some ways. I had, at times, possibly more than a few, used my face to stop objects in motion. So adept was that crown upon mine spine at stopping those objects it begot a bit of a reputation.

Once, during ye old days of tavern security, a slightly inebriated lass found her hand mildly fractured after acquainting itself with my jaw. Other objects and personas in those yesteryears also had many a tale to speak after reveling in conversation with me and that in which I inhabit. As nearly all pieces have tales to tell, I will list a few for effect; my jaw, hands, legs, shoulders and yes dear reader, my back, oh mine back all were known conversationalists to shepherding drunken disorder. So there I found myself one day, after having retired from such sullen ventures, lying upon a floor with the 33 members of the royal vertebral court all in protest.

The previously broken femur decided it needed a day off. Unfortunately on the same day the opposing ankle did too. I will admit that ankle had good reason given its multiplicity of sprains, strains and avid use to interject itself in other objects’ space. It’s sibling, the right ankle, did nary care of its own list of faults, a suffer in silence type. Like good siblings they were very different and thus I had spent the morn trying to qual the uprising being started by the Left. Alas, little did I know the Left’s rebellious rhetoric had already convinced my knees to join its cause. As a note, they’ve asked me not to speak of them, the knees that is, not exactly social, more stern and brooding if I’m being honest. Perfect pairs for bolstering an uprising. Their cause you ask? A general protest of being vertical.

Thus, my untimely run in with a haphazardly placed piece of furniture that day and the rebellion was in full swing. Bastards I say, the lot of em. Was not my intention to take away the support given to the royal court, despite my past of being a court jester to the throne. Oh well, live let floor twas that day, and many another more.

You’ll be happy to know that instead of regicide I instead decided on a great deal of policy change and we all rule more cohesively now. A minor trade dispute now and again, but peace dost reign in the kingdom… most of the time. Still a work in progress.

Happy holiday revelry to you and yours!

Now on to the newsletter…

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.

News:

• Stoic Sleep - I have decided to start producing this in house. A terrible decision I’m sure, but everyone has waited long enough. Should it gain popularity I’ll just ask everyone to be patient with order fulfillment, famous last words if there every were some, so why not double down. The first batch will be available for in store purchase by year end.

• Price Increase Confirmation - All services will increase by $5/hr starting in January. Cash payments will not be subject to the increase.

• I’m thinking of making these newsletters public with a sign up for non clients to receive them as well. Trying to gauge interest, feel free to share your thoughts on the matter.

• Postural Assessments - NOW AVAILABLE FOR BOOKING!
  The website will reflect this hopefully before the end of the year but in the meantime if you are interested please email schedule@stoicbodywork.com
  The package is $225 and includes:
  - 1 hour in person appointment with Stacey that includes assessment and exercises for correction.
  - A full report written by Phil with pictures, notations and detailed findings including recommendations.
  - 6 week follow up appointment (30min) with comparison photos.
  - A $35 comparison report is also available at the follow up appointment if desired. This will be included FREE for anyone who books before end of 2024 (appointment can be in January but must be booked by end of December).

Current work / research:

Injury Recovery (with a focus on lower back problems as an example):
Buckle up this is a long one

I’m going to start by saying the western systems typically only treat the onset, or acute phase of injury. Physical Therapy, Chiropractic and Acupuncture are options of treatment I believe in, and each specializes in a piece of the below and in some cases for a specific area of the body. They, like me, are only a part of the complex puzzle of caring for the human system. Here is what that puzzle looks like in actually healing an injury:

Step 1 - Acute Care
Addressing pain sensations as well as severe mobility or flexibility issues. Essentially getting the area able to move again after injury.

Step 2 - Desensitization
Working through restrictions at all levels, including proprioception problems, to prepare the area of injury to recover or have therapeutic change.

Step 3 - Balancing
Correcting imbalances that are either contributing to reaggravation or were root cause issues to start. Addressing other proprioceptive issues including muscles that are not working correctly or are over active.

Step 4 - Stabilization
Going back through the desensitization processes under load and for sustained time. Also working the specific areas of imbalance that were found. This prepares everything to be strengthened.

Step 5 - Strengthening
Routine exercise and patterned action to strengthen the area of issue in 6 week intervals.

Typically what happens post injury is Step 1 and a little bit of Step 2. In most cases that is enough to get a person functional again with restrictions. In the case of lower backs it means learning how to move carefully or to avoid certain movements. Most people end up stopping there because they have ‘finished’ recovering. That is why the injury persists and doing something mundane on a random Tuesday puts you right back to where you were for a few weeks. Now you’re cussing about shoes that still don’t tie themselves or how we have self driving cars but still need to move the laundry from the washer to the dryer. Unfair, and a revolving door of injury and recovery.

This is because we rarely complete Step 2 and rush through Step 3 or completely skip ahead to Step 5 in some cases. None of that leads to lasting therapeutic change nor does it correct the underlying issues. It does let you go to work and workout with occasional discomfort, so on and so forth, rinse and repeat.

The truth is injuries take time to heal. Each of those steps could take 6-12 weeks each or more. Albeit anecdotal evidence, I have healed many of my own injuries and continue to work on some to this very day. I’d like you to ruminate on the following:

- I believe all tissue in the body has a designed method to heal itself. Just as skin nits itself back together under a scab, so too does bone with a calcium deposit, arteries with a bubble of cholesterol and plaque, and muscle with inflammation and fascial banding to name a few.
- Every 7-11 years your body completes a full cycle of apoptosis (cell death) creating all new cells in their place. You are literally brand new and as long as the programming for the cells is working correctly healthy tissue will exist. (This has to do with telomerase, RNA, DNA and a bunch of other stuff which is essentially the current research on longevity, too broad to go into here.)
- Everyone’s healing rates are different and no on has ever told you to record the time it takes you to heal a skin wound to get a base line. On average a minor cut that forms a scab will be completely healed within 14 days. That is to say that even though the wound may be scabbed over and appears ‘fine’ it really isn’t completely healed yet (I’ve healed a lot of tattoos so I know this well). Even then a scar may form and without intervention that tissue will need to wait the full apoptosis window to regenerate, and even then if the programming is scar tissue it will remain to some degree. Now keep in mind your internal tissue might take even longer than your skin.

Complex I know.

If you have a chronic injury it may be possible to correct it and get rid of it completely. Especially lower back pain or weakness where the focus often needs to shift from working on the abdominals, specifically oblique, transverse and rector abdominis. To focusing on the QLs, erectors, multifidi and the other spinal muscles. The key to recovery is doing the steps above in the correct order for the spine and back muscles. Something I’ve been working on myself.

The big takeaway is injuries take a long time to really heal and resolve. The mental part of that can actually be the hardest.

Bonus tip: Injury prevention can be achieved by doing steps 2-5 with a focus on mobility and flexibility.

All of this is a specialty of ours here at Stoic Bodywork. I work on Steps 1, 2 and a little bit of 3. Stacey then works on 3 thru 5, often finding neat ways to combine them together for maximum efficiency. If you have something you’d like to work on let us know, we are here to help.

Questions of the month:

‘How long do you spend on the news letter?’
A little too long to be honest. I blame my long winded author alter ego, who is currently trying to work on a new book and thus needs a bit of practice. Speaking of books, the next question contains a shameless plug for those who like what they read here.

‘Do you have suggestions for ‘x’ to give as a gift?’
Sure, but I assume no blame if the receiver doesn’t like it. The most asked for suggestions:

• Massage Gun:
  I recommend the Opove brand, they are a professional level brand for a non-professional price. Hypervolt is fine but in my personal opinion they’re over priced. Here are the things to consider:

  • Stall speed - the amount of force you can apply before the machine stops. 50lbs is the minimum for professional use.

  • Amplitude - how deep the percussion will go into the body. 12mm is good or 14mm+ if you like deeper work.

  • Battery life - Less than 3 hours on a full charge is probably a cheap battery and you should avoid it.

  • Recommendations:

    • What I use in my office*

    • What I recommend for home use*

• Grounding Mats:

  You’ll have to look up what these do if you’re not familiar but they do help with inflammation in the body when used regularly.

  • Get a size that fits a space you will regularly be able to use. Such as at your desk or on an ottoman.

  • Avoid the pillow cases, they seem great until you have to wash them all the time. They are easy to damage.

  • It is worth investing in an outlet tester if you are going to buy a mat to make sure they will work correctly

  • Recommendations:

    • I use Hooga brand in the office and at home*

    • These are outlet testers, generally good to have* I have one or two lying around if you just need to borrow one.

• Supplements:

  This ones depends on the person too much so I can’t really make recommendations easily, sorry. If however you just need trustable brands, that I can do:

  • PureBulk - Get 10% Off* - This is the best supplements company in the market and where I source the ingredients for Stoic Sleep. I have been partnered with them for years now.

  • NOW Brand* - If you need it in a capsule they probably make it.

  • ZHOU Nutrition* - Not a fan of everything they produce but the Gut Guru* and Elder-mune* are my favorites.

• Stocking Stuffers:

  Obviously the greatest stocking stuffer of all is…

  • '54 Cat Facts That May Or May Not Be Prudent To The Survival Of The Human Race: (Or Factually Accurate)'*

    • A limited number of signed copies are available for in person purchase. Email me if interested. (phil@stoicbodywork.com)
      

(Have a question you want answered? Send it to info@stoicbodywork.com)

Unrelated:

Stoic and Chan/Zen ponderings:

1. Self awareness makes you the teacher, the student, the curriculum, the classroom, and the place you go after you’re done school for the day. Ask yourself how small or big of a world is that?

2. Time is a measurement of a reference point. To what are you referring; the past, the present or the future?

3. Only one of the three in #2 actually exists and the other two are nonfictional fantasy. Hint, hint, be in the now.

Smithing of Words:

If there could be a place unto which I’d find myself a whole heart upon the morrow. Should then I not wade through the dubious recesses of mine own mind. Dark folds filled with paleness and the fog of night. Not cold, merely somber in reflection. There in those memories I might persuade myself not to find that enchanting new place. Instead, I’d wallow in the faculties of a broken home, and a melancholy built neither of hope nor despair. A life lived but never seen.

It is lucky for me then, that this new morrow, brings a sight I fear I might fail to comprehend. A mystery of the universe hidden beneath the intertwining of focusing color. A brightness that turns the pale of night to the shining essence of silver veil. A soft breeze that parts the lonely fog and carries outward like a haunting call. A warm glow that beckons I wake from a long traveled slumber. A sight of that which sees, and if I’m lucky, will incept my gaze in effort to do the same unto me. To become a silent oration of a pair of dual adjutants built of curious proclivity. Dancing in the sea of wonderment and infinite sensitivity.

There is magic in the way those prismatic annulets crest around a mirrored void—hypnotic, haunting, glowing, free. There, in that depth, are answers I’ve not begun to form questions to. If, only for a moment, I might muse those hidden universal truths. I would gladly spend what hours I have left—peering, glaring, staring, studiously.

How lucky I would be to find myself with that heart for many a marrow… Yes, dear mind… how lucky would I be?

Stoic Bodywork News Letter - November 2024:

Dear Honorable Fellows of the Human Genome,

Welcome hither on to that in which, is by all reasonable recounts, actually read. Yeah, who would have known you wonderful folks actually decided to read the last one. Which now means I have to do another. Luckily I’m full of words and am versed in typing quickly.

House keeping items to note:
Yes I have holiday hours available, please see the questions section below for details.

I will be starting to add links in these newsletters to products or items when applicable. Those links will sometimes be affiliate links I may make a small commission on (no added charge to you). Those links will always be denotated with an asterisk ‘*’ for full transparency. I will only ever link something that I have personal experience with or have thoroughly researched. Just like everything I sell in house I either take, use, produce or created myself. The link will always be the name of the item for those people who hate affiliate links. Fair is fair, if I had to do the work to find the thing you’ll have to do the work finding it yourself if you don’t want to use the links. This will be added to the disclaimer below.

Finally I present to you this November 2024s newsletter full of stoic knowledge and attenuated information. I help it subtly prickles your neurons as it does mine. Enjoy!

Always remember my ad nauseum disclaimer: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Enjoy. (insert new piece about links here).

News:

• Stoic Sleep - Hopefully have the scoop size and dose volume issue resolved. Going to be honest, learning the nuances of production has been interesting yet frustrating, learned a lot, still not done. I may end up producing and distributing this myself, which is to say there are some delays.

• Postural Assessments - Appointment trials have been going well. We have a few details, mostly how the reports are formatted, to finish up. Look for more info soon. As a note; Stacey is excited to start offering these to the public. It really scratches an itch for our inner health/wellness/fitness geeks.

• In regards to the possible rate increases in January 2025: At this time a $5/hr increase on prices is still the most likely outcome. A lot of this is due to rising costs. To give an example and some transparency; Stoic Bodywork will spend just under $3,000 by year end on just credit card processing fees. Some small business have started adding an added service charge for that. As a non-taxed service we prefer a flat fee pricing method. We’re still mulling over a cash discount to help those who might find the increase outside their affordable margin.

• Therapeutic Bodywork Classes: I have submitted a course outline to officially start teaching my trade to LMTs. Hopefully one day in the future people will actually know about what I do and there might actually be qualified professionals to help them (other than my wonderful, now graduated, apprentice, Kayla)

Current work / research:

Metabolic Health:
This is one of those topics that ends up being a black hole of research and time. A quick summary and recap of last news letter, plus a few additions:

• Get your steps in. Walking at minimum 7,000 steps (3.5 miles or 30-45 min on average) a day makes a huge change in mitochondrial function.

• Sun exposure is extremely beneficial. Eating breakfast or lunch outside is a great way to get sun. Getting red light exposure after a meal helps control glucose levels as well. Eat and go for a walk.

• Decrease blue light exposure. Either blue blocker glasses, decreasing screen time when possible (especially before bed) etc. This one gets a bit crazy when you go down the rabbit hole, maybe more on this next time.

• No seed oils (Canola, Vegetable etc.), stay away from preservatives and protein intake is important. There is evidence that protein in the morning with sunlight and then a small dinner with limited carbs could be the best option. I may test this and report back.

Body Composition (or why the scale doesn’t really matter nor tell any story other than how you and Earth’s magnetic field interact):
Turns out this was the vernacular I was looking for when I ruffled some feathers with my ‘cardio doesn’t equal weight loss’ statement. I still stick by that statement but I think the better conversation is about body composition. This use to be a big part of the health, wellness and fitness industry back in the 80’s. Like those majestically fluorescent, and distinctly denim clad years, it’s time for a comeback.

Your composition is the factor of your physical form. To keep it simple that means Muscle, Fat, Water, Bone. My research set ranging from 1923-1958 (metabolically healthy America before seed oils and all cause mortality factors increased drastically year over year) showed the following:

• Female (Adult Average):

  • Weight - 120-130 lbs.

  • Muscle - 15-20%

  • Body Fat - 25-30%

  • Water 50-55%

  • Skeletal Weight - 24-26 lbs.

• Male (Adult Average):

  • Weight - 140-155 lbs.

  • Muscle - 20-35%

  • Body Fat - 15-20%

  • Water 60-65%

  • Skeletal Weight - 28-30 lbs.

Side note: If you need a quick body fat calculation do not use the standard equation for BMI, it is terrible. Instead use the military formula or the age, weight, height, waist, neck calculation. Here is an online Body Fat Calculator.

Take a look at pictures of the beach in that time period and you’ll see generally healthy individuals in those ranges. What has increased from then to now is the body fat percentage and weight of the average individual. This means poor health conditions and poor body compositions. Body fat percentage and muscle mass are the two numbers to pay attention to. For an example… me:

Male mid 30s (2 year averages) - 270-275 lbs, 20-22% muscle, 18-20% body fat, 60-61% water, dense heavier than average bones, 1% beard.

Imagine if I carried the average body fat percentage of modern males which is now 28% (39% for women). That would be a much different composition. In fact, many a year ago I was 315 lbs at 40-45% body fat. Here’s what composition change looks like.

17y 315lbs 45% - 20y 215lbs 18% - 22y 240lbs 16% - 35y 275lbs 20%

Questions of the month:

Holidays - ‘Are you open? What do you do? etc.’
Yes I work holidays, I can’t think of one I’ve ever taken off or closed for. I’ve done this for years, and continue to. This has been the way probably since I was 18, so it’s normal for me. I will typically set picnic hours (10-3) or something along those lines because no one really books the later appointments anyway. I’m fairly private about my personal life but I do understand some people worry about me. I assure you I’m fine and this is my preferred method of holiday events and festivities.

‘Where should I start to become more healthy?’
This is going to vary depending on way too many factors, but wading into that trap of a question, here is what I’d prioritize in order:
- Sleep Quality. If you’re not sleeping you’re not healing.
- Mental Health. If you hate yourself start there. You wont get better until you decide to use that to motivate yourself instead of hinder. I could go off on this and have in the past but I’ll keep it short. Open the f’ing blinds, clean the house, then go for a walk. Rinse and repeat until you start to feel better. (Also, in all seriousness - Seek out a professional if you need it, you deserve to feel better and however you get there is the right answer.)
- Sunlight and or Walking. We have to move, plain and simple. Doing it in the sun is added benefit.
- Gut Biome. There’s just too much to get into here but it’s important
- Diet. Learn to fix it, you’re going to have to a lot in life. Reigning it back in is a good skill to figure out.
- Exercise/Bodywork/Mobility/Flexibility/Sauna/Cold Therapy/etc. Who knew I’d put all of these down here… huh.

(Have a question you want answered? Send it to info@stoicbodywork.com)

Unrelated:

Stoic and Chan/Zen ponderings:

1. “By going out of your mind, you come to your senses.”

   - Alan Watts

2. Knowledge is knowing the answer to a question. Wisdom is knowing where to find that answer should you not know. I’d rather be wise.

3. If you walk a mile in someone else’s shoes you should probably have stopped 5,279 feet ago and asked yourself; “For what reason have I taken this persons shoes, and where have mine sauntered off to?”

Smithing of Words:

Shakespeare was an a**hole. Yup, I said it. That bloviant had the audacity to invent words, and then without warning, use them in live plays. Imagine you’re binge watching the newest most exciting piece of Netflix mediocrity and every other sentence there’s a new word you’ve never heard. Beyond that there isn’t even context clues to help decipher what it could mean. That is the reality of Shakespeare. So, no, dare I say, monkeys would not reproduce it.

The most heinous invention of his, according to my extremely inadequate anvil of linguistics… premeditated. A word that literally means to have thought about something ahead of time. Created by an organism that is precognitive by definition. That’s like saying I think there for I am means I might be next Tuesday. If that were to hold up then what, if on the preceding Sunday, I thought I wasn’t?

Could be he paradoxically thought humans should have been meditative. Though meditation is rooted in words that mean to be aware of ones own breathing. Should I give him credit for foreshadowing death of those who are on bated breath? Bastard, I’m never sure if I’ve won or not. I now know, Macbeth, I know.

Thanks for reading. We look forward to seeing you at your next appointment.

Stoic Bodywork News Letter - October 2024

Dear Honorable Fellows of the Human Genome,

Here in you will find Stoic Bodyworks’ first general newsletter. A monthly musing regarding the goings on, happenings, happenstances and general incisive ramblings of your overly introverted therapeutic bodyworker… yes, the one with the large beard, who, yes, is also long winded.

First, some housekeeping. You are welcome to unsubscribe as this will be a monthly letter going forward, the button to do so is at the bottom of the letter. No, I will not be offended should you do so, I sometimes wish to unsubscribe from my own ruminations if I’m being honest. Alas, I seem to still be stuck in my own mind, but now you get to partake in that daunting space as well. Before you click that disengagement button below, a brief overview of what you will find here:

• Updates on what I’m working on or researching

• Health tips and information related to those workings

• General jabber that may increase your self awareness

• An odd glimpse into my mental faculties (you’ve been warned)

• A pondering or two regarding the human condition

• Most likely something related to cats on occasion

• Stoic Bodywork news and information

Second, my ad nauseum disclaimer which you will always find somewhere in these letters going forward: I am not a doctor, medical or financial professional, and none of this is medical, financial or professional advice of any kind. Enjoy.

News:

• Stoic Sleep is almost ready for retail, more info below

• Stacey is ready to take on more clients, if you or someone you know is interested reach out and we’ll get you started. New client and weekly appointment discounts available. Small group training of 2-6 people may also be available. If interested contact info@stoicbodywork.com

• A postural assessment and correction package where you get to work with both Phil and Stacey is being worked on. If you’d like to volunteer as a trial participant email info@stoicbodywork.com. There will be a deep discount for helping provide input on how to shape the services.

• Small group training in Tai Chi, Self Defense or Mobility & Flexibility is available upon request (email schedule@stoicbodywork.com)

• Phil is working on multiple different courses for professionals. To prepare for publicly teaching again he is looking for speaking events. If you have an event in mind, he is an experienced public speaker and can talk on many different topics including; self-awareness, mental health, general health, entrepreneurship, personal finance or a specific topic of your choice. If interested email him directly at phil@stoicbodywork.com

• Currently the former DIY therapy room is being used as a storage room, because the fire marshal said we couldn’t use the sauna in there (fair but annoying). It may stay as a storage room that Phil uses for his own therapy devices, but we are entertaining ideas. If you or someone you know would have interest in renting the room send an email to phil@stoicbodywork.com

• We’ve done our best to shield our clientele from rising costs. Unfortunately, that is becoming difficult as supplies and especially credit card processing fees increase. To be full transparent, we are weighing a $5/hr increase to all services starting in January 2025. We’ll keep everyone updated.

Current work / research:

Stoic Sleep:
I have the dosing of the major ingredients set and testers are reporting good results. There is one major issue for mass production currently. Each powder ingredient has a volume of density. This means 1 gram of one thing doesn’t take up the same space as 1 gram of something else in the mix. Thus when you put it all together you get a grams per dose but the volume is the sum of all the parts. The current volume falls just short of a 2 tsp (9cc / 9ml) scoop. Thus I’ll need to add something to make it fit that scoop for ease of use. Typically companies do this with fillers, emulsifiers or flavoring. My goal is to not have any additives and thus it needs a nudge in volume to fit the scoop without compromising the formula and goal.

Menopause Support Formula:
I’ve started researching this as it is a common ask from clientele. A few notes of things so far for those who may want to do their own research. I also make no promises of this becoming a product, I’ll do my best though:

• Phytoestrogens - Seem to have efficacy in providing the body with a usable source of estrogen.

• Quercetin - Inflammation control is key to a lot of health issues and histamine reaction is linked to hot flashes and temperature regulation. Quercetin is the master histamine response regulator. As a note, I take this myself for inflammation control and have had clients who found relief from seasonal allergies should that be of interest to you.

• Resveratrol, DHEA, 5-HTP - Need to do a lot more reading on these but they effect hormone production and control in the body.

• Creatine - Can help with the brain fog, lethargy and similar issues. Dosing recommendations are all over the place and I’m trying to find a better standard that is more bodyweight dependent. This ultimately will make a supplement blend difficult, but it’s what I’m finding.

Mitochondrial Health:
Spending a lot of my time on this right now. Light therapy, circadian rhythm, melanin regulation and production, etc. This is a big topic and you will see it being talked about more and more. A fun fact I’ve learned so far is that you get all of your mitochondria data from your mother. This fact has some big implications for health, especially chronic and genetic disease. This also ties into all the recent activity around GLP-1 regulators. I’m staying out of that conversation for now. Here are some simple no/low cost things you can do to aid mitochondrial health:

• Get your steps in. Walking at minimum 7,000 steps (3.5 miles or 30-45 min on average) a day makes a huge change in mitochondrial function. 10-15k steps is a better number as it provides even greater health benefits including weight loss/control and better sleep functions. Walking for 10-15 min after a meal has been shown to have positive effects on insulin sensitivity as well. So walk it off.

• Sun exposure is extremely beneficial and even possibly necessary for healthy mitochondrial function. The circadian rhythm has a lot to do with this, as does hormone function and neurological health. If you can see a sunrise great, if you can’t, try and get 15-20 min of direct skin sun exposure before 10 am. Red light therapy can also be used to supplement when needed, as can vitamin d+k2. As a note, clouds filter sunlight they don’t stop it, so ‘it’s cloudy’ isn’t a valid excuse, neither is ‘its noon I missed the optimal window’, nope, shut up an go for a walk.

• Diet dictates a lot of what is going on and the list of does and don'ts are a little too long for this letter. Search engines are your friend here but as always don’t believe it just because someone fancy says it. That goes for things I say too. However, what I will say here is no seed oils, stay away from preservatives and protein intake is important. So is fiber intake but that is part of my ongoing gut biome research. I’ll try to put some of that into the next letter.

Questions of the month:

‘What exactly do you do?’ or ‘How do I describe what you do?’

I work with the fascial system to create lasting therapeutic change. Increasing blood flow to the areas of issue while helping remind the body what areas it needs to focus resources on. This is done through manual manipulation of the soft tissues, that is the practice of Therapeutic Bodywork. It is not Massage.

‘But you’re a Licensed Massage Therapist (LMT)?’

Yes. States do not differentiate under their licensing programs. This gets into a lot of politics and history of how licensure came about, but before all that there was Bodywork (what I’m trained in). Most cultures and countries have traditional forms of medicine that included manual manipulation techniques. The Massage Therapy taught today is focused and based on just the Swedish relaxation techniques. The education and licensing systems are designed to produce individuals who work in spas. Advanced training does exist but it gets a little complicated. I play nice and follow all the rules so I am licensed. The title for that license in PA is LMT, so that is what I am, but I practice the full range of Therapeutic Bodywork. Including having developed my own system known as the Stoic Bodywork Method which I plan to teach.

(Have a question you want answered? Send it to info@stoicbodywork.com)

Unrelated:

Cats:
I told you cats would be mentioned. They have been. You are welcome. I like working on them (sorry allergic to dogs). If you have a kitty in need of some Bodywork, let me know and maybe I can help.

Stoic and Chan/Zen ponderings:

1. Perhaps we are not cleaning something, merely making something else dirty. A cycle for sure, maybe even a balanced one. Wax on, wax off. Where does the wax come from?

2. Your body is a calcium structure floating in water managed by trillions of tiny organisms. You are a walking coral reef. Thus, is it yours, or do you, like the creatures in the ocean, merely inhabit it?

3. Carbon is prevalent everywhere in the universe, including stars. You are carbon. You are made of star dust. A bit gritty, but sparkly none the less.

Smithing of Words:

Both the words ‘passion’ and ‘patient’ are derived from words that refer to suffering. Specifically those that choose to suffer willingly for specific means, often requiring action by outside forces. I know very few people who are truly passionate about the things they say they have passion for. I do however know many people willing to be patient with me. Thank you to you all.

Thanks for reading. We look forward to seeing you at your next appointment.