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.)
Use reference charts of protein content to help better plan meals. Here’s an example: From John Hopkins
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.
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.
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.
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.
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:
Rhetoric - skill in the effective use of speech
Grammar - the characteristic system of inflections and syntax of a language
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.
