Stoic Bodywork News Letter - September 2025:
Dear Honorable Fellow of the Human Genome,
The main topic below is timely to the Autumn seasonal changes and looming Winter. I have a few special news items for you as well, but first I’d like to extend a far too early welcome into aforementioned Fall. The Equinox is on September 22nd which will pass a good deal after this letter, and a bit too early to risk a late welcome on the next. Thus, here we are in this awkward phase commonly referred to as back to school.
Stacey may have already made mention of something pumpkin spiced, which is the true signal of the end of Summer if we’re being honest. Despite the Florida like weather we are firmly on our way towards pumpkins, leaves, colors, blankets and hoodies. I expect an eventful Holiday season kicking off in late October, but there are plenty of projects to finish up before then here at Stoic.
The first Stoic Bodywork Newsletter was sent in October of last year, which means the next one will be the one year anniversary. Before that we have something else to acknowledge.
There is much more important one year celebration underway this month. Please join me in saying congrats to Stacey for putting up with me for a whole entire year here at Stoic. Having her as part of the team has made me, and Stoic Bodywork, better in many ways. Despite what she might tell you, the privilege of having her as a colleague has assuredly been all mine this past year.
She’s always challenging me with interesting questions and then quickly integrating the information into her work. The results she helps her clients achieve speak for themselves. She’s a joy to work with, but anyone who knows her already knows that. I’d be remiss to not also mention her wonderful family who are kind enough to trust me with their care and friendship. Given my background, it makes me happy to see families like that still exist in the world. Thank you to her and hers.
Be sure to say congrats to her next you see her and check out the news section below if you’ve been thinking about training with her.
Now onto the letter.
Always remember my ad nauseum disclaimer: I am not a doctor, medical, legal or financial professional, and none of this is medical, financial, legal or professional advice of any kind. Also, any affiliate links below will be noted with an asterisk ‘*’. Enjoy.
News:
To celebrate Stacey’s first year at Stoic:
NEW Personal Training Clients will get $20 Off ALL appointments booked through the first week of October 2025. Time slots are limited. BOOK NOW!The manuscript is off to the editor, the paperback cover is finalized, test reader contact starts soon. With any luck we make the holiday season. I will keep you updated, but for now… COVER REVEAL:
Something Random
A proverbial Guide On Self-Awareness & Mental Health
What feels random in life is often the quiet order of a deeper cycle.
Something Random reveals how Chaos, Creation, Order, and Destruction shape your life. Drawing from philosophy, psychology, martial arts, and professional experience, Phil gives you a framework to recognize these cycles and work with them.
Every chapter begins with a word and its definitions, using language itself as a guide to understanding yourself and the world around you. Through practical questions, direct reflections, and an honest exploration of depression, you’ll discover a path that integrates body, mind, and spirit, helping you create balance on your own terms.
You won’t find quick fixes here. You already know those don’t work. Instead, trust your intuition, deepen your awareness, and take ownership of your mental health. This book will be your guide.
Current work / Research / Recommendations:
THE IMMUNE SYSTEM
The immune system can be as complicated as you want to make it. For the general purpose of not getting sick during the cold months of the year I’ll do my best to keep it simple. We’ll be focusing on 4 major pieces; Sleep, Diet/Nutrition/Supplementation, Movement, & Environment. These will help you stay healthy and boost your immune system. We’ll also be focusing on key vocabulary to help it all make sense.
First, A Quick Overview of the Immune System
Your immune system is your body’s built-in defense network. It’s made up of organs, cells, and proteins that protect you from harmful invaders called pathogens. It works on two levels; innate immunity, which is your natural first line of defense, and adaptive immunity, which develops over time as your body “remembers” specific threats. When your immune system is working correctly, it detects and destroys what doesn’t belong while leaving healthy cells untouched. When it’s not, you may experience more frequent illness, chronic inflammation and other issues.
Immune System Vocabulary:
Pathogen – A microorganism (virus, bacteria, fungus, parasite) that can cause disease.
Vector – A way for a Pathogen to enter the system.
Innate Immunity – The body’s first line of defense, present at birth.
Adaptive Immunity – A learned defense where the body remembers and targets specific pathogens.
Antibody – A protein your immune system produces to neutralize pathogens.
White Blood Cells – Immune cells that defend the body against infection. Two important types are:
Macrophages – Cells that engulf and digest pathogens, debris, and dead cells.
T-Cells – Cells that identify and destroy infected cells, and help regulate immune responses.
Inflammation – The immune system’s response to injury or infection.
Autoimmunity – When the immune system mistakenly attacks the body’s own healthy tissues.
Immunodeficiency – A weakened or incomplete immune response.
Cytokines – Proteins released by immune cells that regulate immune responses.
Oxidative Stress – An imbalance between free radicals and antioxidants that can weaken defenses.
Sleep
As the weather cools, the immune system faces more exposure to pathogens, from cold viruses to seasonal flu. Sleep is your first line of protection. Without enough rest, your body produces excess inflammation, making it harder to fight off pathogens, creating a back log of issues for your body to deal with. Poor sleep also disrupts cytokines, the immune messengers that guide antibodies and other defenses to where they’re needed. I’ve spoken about sleep a lot in the past, and it really is the number one way to be more healthy. Here is just a quick action list as a refresher:
Aim for 7-8 hours of good quality (feeling rested when waking) sleep every night
Keep a consistent bedtime and routine
A dark cool room is best, luckily the later part of the year can help with this.
Diet/Nutrition/Supplementation
Nutrition supports both innate immunity and adaptive immunity. Antioxidants from colorful fruits and vegetables help counter oxidative stress, which can weaken white blood cells. Probiotics from fermented foods support gut health, where much of your immune system lives, helping regulate inflammation and antibody production. Key micronutrients like Vitamin D, Zinc, and Vitamin C aid T-cell development and overall defense so you are less prone to illness. Hydration helps immune cells, including macrophages, move efficiently.
Stay away from processed foods that increase inflammation
Include fermented foods like yogurt, kefir, or sauerkraut
Ensure adequate Vitamin D3 + K2, Zinc, and Vitamin C (see suggestions below for important notes on this)
Stay hydrated
If you’re curious about supplementation but don’t know how or where to start I just did an entire episode on it:
Stoic Bodywork Podcast Episode 006 - Supplements
(RSS Link)
Movement
Regular activity improves circulation so antibodies, cytokines, and white blood cells can reach where they’re needed, and it supports the lymphatic system that helps clear pathogens. Fair warning, too much too often raises inflammation and can suppress T-cell function. Make sure you’re taking at least 1-2 active rest days a week. Remember, if you’re sick, you can’t get to the gym so avoid over training.
Break up long sitting with short movement breaks, exercise snacks are a great way to do this
Balance harder workouts and routines with active rest days
Get outside for sunlight and fresh air when possible
Environment
Your surroundings influence how hard your immune system must work. Indoor air quality affects the workload on white blood cells, and seasonal stressors like cold, allergens, and crowds increase exposure to pathogens. Good hygiene reduces contact with vectors such as shared surfaces and high-touch areas. Managing stress helps prevent chronic inflammation.
Ventilate indoor spaces or use an air purifier
Wash hands regularly, especially before meals and after public spaces
Use simple stress practices like breathing, journaling, or brief meditation
Dress in layers to handle temperature changes without taxing the system
Suggestions
Vitamin C doesn’t fight illness once it’s started, but it does help prevent it. Taking it regularly through the winter supports your immune system and helps reduce risk.
Zinc is the one to reach for when you feel something coming on. It helps white blood cells and T-cells respond more effectively. My personal go-to combo is Elderberry + Zinc. I often take a dose as a preventative if I’ve been exposed to a known vector (i.e. sick person/s). I’ll also take it daily through the winter just to be safe.
DON’T TOUCH PUBLIC SURFACES! No offense, but people are gross. Avoid handrails and doors when you can. If you must, be mindful not to touch your face until you’ve washed your hands.
Tai Chi and similar low-impact practices are excellent for keeping the body moving, boosting circulation, and supporting the immune system while also improving balance and stress regulation. Qigong and other movements that activate the lymph system can make a big difference.
Staying hydrated supports circulation, helps deliver antibodies where they’re needed, and keeps mucous membranes (part of your innate immunity) working correctly. Keep in mind you might need more than just water to do this and electrolytes can help.
Herbal teas like ginger, echinacea, or chamomile can provide warmth, hydration, and gentle immune support. Ginger and echinacea in particular are linked to improved immune response.
Bone broth is soothing, hydrating, and packed with minerals that support recovery and overall wellness. Bone broth hot chocolate is something I do actually recommend in the cold months. Just ditch the processed sugar and use honey or monk fruit extract.
Mushrooms such as Chaga (best for the immune system) Reishi, Shiitake, Turkey Tail, Lion’s Mane and Maitake contain compounds that help regulate white blood cells and strengthen both innate and adaptive immunity. These are typically best taken in a daily regiment as they are apoptogenic.
Honey has antimicrobial properties and can help soothe the throat while supporting immunity. Raw, local and unfiltered is what you’re looking for. You also need to not over heat it to get its full suite of benefits. Just let the tea cool a bit before adding.
Keep Vitamin D levels steady. With less sun exposure in fall and winter, supplementation is a good idea. Always Vitamin D3+K2 together. It can take up to 3 months to increase your Vitamin D levels so it is best to start now instead of waiting for them to drop off through Autumn.
Humidifiers can also help. Dry indoor air during fall and winter can weaken your innate immunity by drying out the mucous membranes in your nose and throat, which are part of your body’s first defense against pathogens. Using a humidifier helps keep those tissues hydrated so they can better trap and block invaders. Aim for 30–50% indoor humidity for the best balance. If you’re using tap water in a humidifier, be aware that chlorine and other chemicals can become aerosolized into the air you breathe. This can irritate the lungs and stress the immune system. The safer choice is to use distilled or filtered water, and to clean your humidifier regularly to prevent mold or bacteria growth.
Grounding, a practice that involves direct contact with the earth, like walking barefoot on grass, soil, or sand. Some research suggests grounding can help reduce chronic inflammation, regulate stress, and improve sleep. They also make grounding mats which I use in the office and at home.
Red light before bed. Exposure to bright blue or white light in the evening can disrupt your circadian rhythm and lower nighttime production of melatonin (I do not recommend supplementing this btw, it is habit forming). Using dim red light in the hour before bed helps signal to the body that it’s time to rest, supporting deeper sleep and more balanced cytokine activity. I use a bulb in my nightstand lamp (recommendation below but almost any one will do). You’ll get use to it and it helps with the bedtime routine. I also use a red light filter on my reading devices to help minimize screen issues.
Just like tanning in the Spring gets your ready for a beachy Summer. Prepping your immune system in the Fall will help you make it through Winter.
Product recommendations:
Purebulk.com* is always my go to for supplements. Make sure to check out their new electrolyte blends. Their selection of mushroom powders are top notch and one of the highest qualities I’ve ever seen.
As we are part of their practitioner program we are able to offer two different codes:
stoicbodywork15 - Get 15% off your first order.
STOICBODYWORK - Get 10% off any order (reusable)
Other Recommendations:
I know some people, especially kids, prefer simple and tasty. I’m not keen on everything Zhou makes but I do like their gummies. I take both of these regularly if you want to give them a try:
Zhou Elder-mune*
Zhou Gut Guru*
Grounding and Light Bulbs by Hooga. I use both.
Grounding Mat*
Red Light Bulb*
They also make an Amber Bulb* if you don’t think you can do the red.
Unrelated:
Stoic and Chan/Zen ponderings:
If life really was like a box of chocolates, I think most people would prefer the Fall and Winter more.
You can read previous letters here
Thanks for reading. We look forward to seeing you at your next appointment.
