STOIC PHYSIQUE
For High-Performers On The Move
BUILT AROUND
YOUR LIFE.
Not the other way around.
Most programs hand you a generic plan and expect you to make it work between flights, dinners, board meetings, and time zones. We build the system to match your demands. Travel weeks. Hotel gyms. Restaurant rotations. Family commitments. Vacation strategy. Engineered in advance. So nothing throws you off course.
The Problem With Most Programs
THE OLD MODEL IS BACKWARDS.
You do not have a discipline problem. You have a system problem.
The standard coaching playbook hands every client the same setup. The same generic meal plan. The same training split. The same recovery protocol. Then the program tells you to bend your week around it. Cook every meal. Hit the same gym at the same time. Skip the dinner with your family. Pack your meals for the business event.
It works when life is predictable. It collapses the moment life is not. Frequent travel. Quarterly board reviews. Two-state rotations. Hotel breakfast bars. Time zone whiplash. The 6 AM flight and the 11 PM dinner. The vacation that was already on the calendar. Every variable that high-performing men actually live with becomes the variable that makes the standard program fail.
Then the rebound hits. The program ends, the structure dissolves, and the weight comes back in months. Not because the man failed. Because the system was never designed for the man's actual life in the first place.
Our Approach
WE ENGINEER THE SYSTEM
AROUND YOUR LIFE.
Every coaching plan is custom-built around the actual demands of the man in it.
If you travel weekly, we engineer a travel system. Hotel workouts mapped to whatever equipment your hotel actually has. Restaurant strategy built around the chains you pass through. Time zone protocols for the jet lag and the sleep disruption that follow.
If you train in a home gym, we program around the equipment you own. Not a wishlist of machines you do not have. Every session lands in the time slot you can actually protect.
If your schedule shifts seasonally, the plan shifts with it. Volume, recovery structure, nutrition timing, stress management. All recalibrated when the workload spikes.
If you eat out four nights a week, we build you a personalized restaurant guide for the places you actually go. Exact meals to order. Modifications to request. Portions calibrated to your macro targets. No calorie math at the table.
If you have a vacation on the calendar, the vacation strategy is engineered in advance. How to navigate meals. How to train without a gym. How to handle the social drinks. So the trip is enjoyed, not endured. There is no falling off. There is only adapting the system.
Our Approach
WE ENGINEER THE SYSTEM
AROUND YOUR LIFE.
Every coaching plan is custom-built around the actual demands of the man in it. Tap any domain below to see how.
Travel & Hotel Living
If you travel weekly, we engineer a travel system. Hotel workouts mapped to whatever equipment your hotel actually has. Restaurant strategy built around the chains you pass through. Time zone protocols for the jet lag and the sleep disruption that follow.
Home Gym Programming
If you train in a home gym, we program around the equipment you own. Not a wishlist of machines you do not have. Every session lands in the time slot you can actually protect.
Seasonal Schedule Shifts
If your schedule shifts seasonally, the plan shifts with it. Volume, recovery structure, nutrition timing, stress management. All recalibrated when the workload spikes.
Restaurant Strategy
If you eat out four nights a week, we build you a personalized restaurant guide for the places you actually go. Exact meals to order. Modifications to request. Portions calibrated to your macro targets. No calorie math at the table.
Vacation Protocols
If you have a vacation on the calendar, the vacation strategy is engineered in advance. How to navigate meals. How to train without a gym. How to handle the social drinks. So the trip is enjoyed, not endured. There is no falling off. There is only adapting the system.
Real Client Lifestyles
DIFFERENT MEN. DIFFERENT SCHEDULES. SAME SYSTEM.
Four examples of the kind of life we engineer plans for. Names changed where requested.
IVAN
Based in LA. Tours globally with major artists.
Australia one month. Europe the next. Hotel gyms with minimal equipment. Restaurant meals across every continent. Built him a 4-day split scaled to whatever the hotel gym contains. Nutrition mapped to the actual restaurants he passes through, with macro-targeted swaps. Jet lag and sleep recovery handled with a supplement protocol specific to his schedule.
CHANCE
10 days in Texas. 4 days in Alabama. On rotation.
Two separate workout programs. Home gym setup in one state. Full gym membership in the other. Both built around his knee and mobility profile. Restaurant plan extends to the airports he flies through, so travel days are already accounted for. Pre-prepped easy options stocked at both locations.
MATT
Runs two companies. Summer is peak workload.
Zero meals cooked from scratch. Local meal-prep service for the convenience, restaurant rotation for variety. First Watch for breakfast. Chipotle for lunch. Smoked salmon dinner option built around the spot he already frequents. Variety rotated weekly so meals never become a chore.
KENAN
Travels for work every other week.
Two-track training. Banded bodyweight workouts for the travel weeks. Full gym program for the home weeks. Both engineered to build, not maintain. No coasting on the road. The travel plan still pushes progress, so the rhythm holds across the rotation.
Watch The Full Breakdown
HOW WE COACH ON-THE-GO CLIENTS
A walk-through of the actual plans we built for the men above.
Sample Resources
A LOOK INSIDE THE PLAYBOOK.
Two examples of the personalized resources every client receives. Built around the man, not pulled from a template.
Stoic Physique
DANIEL'S DINING GUIDE
Personalized for a Stoic Physique client
Sample · client name changed for privacyHow to Order
- Order heavier toppings on the side and use sparingly (guac, shredded cheese, sauces, dressings, ranch).
- Swap heavier sides for lighter options (white rice, house salad, baked potato, steamed vegetables).
Bold = leanest pick
Smoothie King
(Choose ONE)
- Gladiator® Chocolate, Strawberry, or Vanilla
- Gladiator Chocolate Coffee/Espresso
- The Activator® smoothie (add extra protein)
- Angel Food™ or Angel Food Slim (add protein)
- Muscle Punch (add protein)
- Berry Punch (add protein)
- Banana Berry Treat (add protein)
CAVA
(Choose ONE)
- 2x grilled chicken bowl, white rice, light greens, red pepper hummus or tzatziki (light dressing)
- 1x grilled chicken bowl, white rice, light greens, red pepper hummus or tzatziki (light dressing)
- 2x grilled chicken or steak salad bowl, light greens, one spread, one dressing (dressing on side)
- 1x grilled chicken or steak salad bowl, light greens, one spread, one dressing (dressing on side)
Firehouse Subs
Hot Specialty Subs
(Choose ONE) — If not satiating enough, add double meat to the sandwich or get a side salad.
- Spicy Cajun Chicken (medium sub)(light on pepper sauce)
- Jamaican Jerk Turkey (medium sub)(light sauce)
- Firehouse Hero, turkey and roast beef (medium sub)(light on cheese)
- Hook & Ladder, turkey and ham (medium sub)(light cheese)
Build Your Own Sub
- Grilled Chicken Breast (medium sub)(light cheese)(load up veggies)
- Smoked Turkey & Provolone (medium sub)(light cheese)(load up veggies)
- Roast Beef (medium sub)(light cheese)(load up veggies)
Salads
- Firehouse Salad with Grilled Chicken (light cheese)(dressing on side)
- Firehouse Salad with Turkey (light cheese)(dressing on side)
- Hook & Ladder Salad, turkey and ham (light cheese)(dressing on side)
Beehive Restaurant
Order one main + one vegetable side. Skip the included potato/fries and substitute a vegetable side instead.
Mains
- Mesquite Grilled Chicken Breast (swap included potato for grilled zucchini or grilled asparagus)
- Chicken Kabob, lemon/orange marinated with bell peppers, onions, tomatoes, mushrooms (swap potato for fresh vegetable medley)
- 8oz Sirloin (swap included potato for grilled asparagus or fresh vegetable medley)
- 10oz Filet Mignon (swap included potato for grilled asparagus or grilled zucchini)
- Shrimp Scampi, cooked over mesquite (swap potato for grilled asparagus or fresh vegetable medley)
- Tilapia, mesquite with almonds and grilled onions (swap potato for grilled zucchini or fresh vegetable medley)
- Salmon, cooked over mesquite (swap potato for grilled asparagus or fresh vegetable medley)
Salads
- Grilled Salmon Filet Salad (dressing on side)
- Grilled Shrimp Salad (dressing on side)
- Cajun Chicken Salad (dressing on side)
Vegetable Sides
- Grilled Asparagus
- Grilled Zucchini
- Fresh Vegetable Medley
Rancho Pizzeria
Order one salad + half the Margherita pizza (2–3 slices).
Salads
- Greek (feta, olives, cucumber, tomato, romaine)(red wine vinaigrette on side)
- Classic Caesar (no croutons)(light dressing)
- House salad, harvest mixed greens, gorgonzola, sunflower seeds (light cheese)(white wine vinaigrette on side)
Pizza
- Margherita, crushed tomato, mozzarella, parmigiano, basil (2–3 slices, pair with salad)
Stoic Physique
LAB WORK REVIEW & SUPPLEMENT RECOMMENDATIONS
Personalized for a Stoic Physique client
Sample · client name removed and all figures altered for privacyHow We Read Your Labs
When we review labs here at Stoic Physique, we judge your markers against performance-optimal targets, not just the lab's standard "normal" reference range. Standard ranges are built from the general population, which skews sedentary and often unwell, so they only flag you once something is already going wrong. Our optimal ranges come from where healthy, active men tend to look, feel, and perform best, drawn from outcome-based and longevity research. That said, these ranges are a guide, not gospel – genetics and individual physiology vary, so a marker that reads "below optimal" on paper may be exactly right for a given person if they feel and perform great, which is why we always weight symptoms and how you actually feel alongside the numbers.
Overview
- The headline finding is Total Testosterone at 142 ng/dL, flagged out of range by the lab. This is the top priority and warrants a direct conversation with his physician.
- Lipids need attention: LDL 184 mg/dL, Triglycerides 166 mg/dL, and Total Cholesterol 251 mg/dL are all lab-flagged high, and HDL 36 mg/dL is flagged low.
- On the positive side: insulin is excellent at 3.7 uIU/mL, Lp(a) is low at <10 mg/dL, thyroid antibodies are clean, PSA is low, and estradiol sits in a good range.
Lab Work Review
1. Low Total Testosterone
What it says: 142 ng/dL, flagged LOW by the lab. The lab's reference range is 262–1593 ng/dL. The performance-optimal target is 600–1400 ng/dL.
- This is a genuine out-of-range flag, not just a performance-optimization note. At his age, this level is low even by standard clinical criteria.
- Free Testosterone came back at 3.4 ng/dL against a lab range of 0.1–6.4 ng/dL. That puts it in-range clinically but well below the performance-optimal target of 18–35 ng/dL.
- SHBG is 21.4 nmol/L, sitting at the low end of the performance-optimal range (20–40 nmol/L), so SHBG is not the driver of low free T here.
- Low total T at this level affects energy, body composition, recovery, mood, and libido. This needs a physician conversation, not just a supplement stack.
Recommended next step:
- Repeat the draw fasting, ideally between 7–9 AM (testosterone peaks in the morning).
- Ask your physician to evaluate LH (5.1 mIU/mL, within the male reference range) and FSH (4.6 mIU/mL) alongside the repeat T to help distinguish primary vs. secondary hypogonadism.
- Discuss whether a formal hypogonadism workup or TRT evaluation is appropriate.
2. Elevated LDL and Total Cholesterol
What it says: LDL 184 mg/dL (lab flag HIGH, reference <120.0; optimal 30–90). Total Cholesterol 251 mg/dL (HIGH, reference <200.0). HDL 36 mg/dL (LOW, reference >55.0; optimal >40).
- LDL is meaningfully above both the lab's reference ceiling and the performance-optimal target. This is the primary lipid concern.
- HDL at 36 mg/dL is below the performance-optimal floor of 40 mg/dL and flagged low by the lab. Low HDL compounds cardiovascular risk when LDL is also elevated.
- The Cholesterol/HDL ratio is 7.0 (flagged HIGH, reference <3.5), which reflects the combined picture of high LDL and low HDL.
- ApoB came back at 128 mg/dL (lab reference 46–174, in-range). The performance-optimal target is <80. ApoB is the more direct measure of atherogenic particle burden and is worth addressing even within the lab's broad range.
- Lp(a) is <10 mg/dL (reference <30). This is a favorable finding. Lp(a) is largely genetic and unchangeable with lifestyle, so a low value removes one major cardiovascular risk factor from the equation.
- The primary levers for LDL and ApoB are dietary: reduce saturated fat, increase soluble fiber (oats, legumes, psyllium), and minimize refined carbohydrates. These moves also help triglycerides.
3. Elevated Triglycerides
What it says: 166 mg/dL, flagged HIGH by the lab (reference <100.0). Performance-optimal target is <90. VLDL is 33.0 mg/dL (reference 5.0–40.0, in-range; optimal <30, slightly above).
- Triglycerides above 150 mg/dL typically reflect excess refined carbohydrate and sugar intake, not dietary fat. This is a dietary signal.
- Fasting glucose came in at 102 mg/dL (HIGH) and HbA1c at 5.6%. Together these suggest early insulin resistance or pre-diabetes territory, which drives triglycerides up.
- Insulin at 3.7 uIU/mL is well within the performance-optimal range of 1–5, which is genuinely favorable – insulin sensitivity is still intact even as fasting glucose creeps up.
- Cutting refined carbs, added sugars, and alcohol will move triglycerides faster than almost any other intervention.
4. Elevated Fasting Glucose and HbA1c
What it says: Fasting Glucose 102 mg/dL (HIGH, reference 65–99; optimal <85). HbA1c 5.6% (in-range, reference 3.6–6.0%; above optimal of 4–5.2%). eAVG Glucose 113 mg/dL (HIGH, reference 70–110).
- Fasting glucose at 102 mg/dL sits in the pre-diabetes range by standard clinical criteria (100–125). This is a flag worth taking seriously.
- HbA1c at 5.6% is clinically in-range but above the performance-optimal target. It reflects average glucose over roughly 3 months.
- The good context: fasting insulin is 3.7 uIU/mL, which is excellent. Insulin resistance has not fully set in – this is the window to reverse the trend with diet and exercise.
- The primary levers: reduce refined carbs and added sugar, increase fiber, prioritize resistance training and daily steps.
5. Elevated Homocysteine
What it says: 13.2 umol/L, flagged HIGH by the lab (reference 0.0–9.0). Performance-optimal target is 2–9.
- Homocysteine above 10 umol/L is a recognized cardiovascular risk marker, and at 13.2 it is meaningfully above the optimal ceiling.
- Elevated homocysteine is most commonly driven by low B12, low folate, or low B6. Folate is at 19.4 ng/mL (top of the lab's range of 2.0–20.0), so folate is not the driver here.
- Vitamin B12 came back at 401 pg/mL, flagged LOW by the lab (reference 485–1200). Low B12 is the most likely driver of the elevated homocysteine in this panel.
6. Low Vitamin B12
What it says: 401 pg/mL, flagged LOW by the lab (reference 485–1200). Performance-optimal target is 600–1400.
- B12 at 401 is below the lab's own reference floor, and the elevated homocysteine (13.2 umol/L) provides functional confirmation that B12 status is affecting methylation.
- Common causes: low dietary intake (especially in men eating less red meat or dairy), poor absorption (gut health, antacid use, metformin use), or high demand.
- Methylcobalamin or hydroxocobalamin forms are better absorbed than cyanocobalamin. Food sources: beef, eggs, sardines, dairy.
- This combination (low B12 + high homocysteine) passes the supplement gate for B12 support – see Supplement Recommendations below.
7. Below Performance Target: Vitamin D
What it says: 44 ng/mL. The lab classifies this as "sufficient" (reference 30–100). The performance-optimal target is 60–100.
- Clinically sufficient, but below the performance-optimal floor of 60 ng/mL. This is an optimization opportunity, not a deficiency.
- Vitamin D status correlates with testosterone, immune function, and mood in population data. Correcting a sub-optimal level removes a potential drag on these systems.
- Daily sun exposure (15–20 minutes midday) plus supplementation is the standard approach to move this into the 60–80 ng/mL range.
8. Elevated Uric Acid
What it says: 7.9 mg/dL, flagged HIGH by the lab (reference 3.4–7.2). Performance-optimal target is 2.5–5.
- Uric acid at 7.9 mg/dL is above both the lab's reference ceiling and the performance-optimal target.
- Common drivers: high fructose intake (sugary drinks and fruit juice), high purine foods (red meat, shellfish, organ meats), alcohol, and dehydration. Given the elevated triglycerides and fasting glucose, the dietary pattern is likely a shared driver.
- The fix is largely dietary: cut fructose and alcohol, stay well hydrated, moderate high-purine foods.
9. Elevated Ferritin
What it says: 174 ng/mL, flagged HIGH by the lab (reference 6–159). Performance-optimal target is 30–110.
- Ferritin is a positive acute-phase reactant, meaning it rises with inflammation, infection, liver stress, or iron overload. A single elevated reading needs context.
- Iron is 68.0 ug/dL (reference 37.0–145.0; optimal 40–150, in-range). Iron saturation is 21% (optimal 20–50%, at the low end). This pattern does not suggest iron overload as the cause.
- The most likely driver is the mild systemic inflammation reflected in the hs-CRP. Addressing diet, metabolic health, and the lipid picture should help bring both markers down.
- Retest ferritin and hs-CRP in 3 months alongside the lipid and metabolic follow-up.
10. Mildly Elevated hs-CRP
What it says: 1.5 mg/L (reference <3.0, in-range). Performance-optimal target is <0.75.
- Clinically in-range, but above the performance-optimal target. This is a mild, low-grade signal, not active systemic inflammation.
- At 1.5 mg/L, the most common drivers in an active man are dietary quality, excess body fat (especially visceral), poor sleep, or residual metabolic stress.
- The lipid, glucose, and uric acid picture all point to diet as the primary lever here. Improving those markers will likely bring hs-CRP down with them.
11. Below Performance Target: DHEA-S
What it says: 231 ug/dL (lab reference 156.0–560.0, in-range). Performance-optimal target is 300–550.
- Clinically in-range, but below the performance-optimal floor of 300 ug/dL. DHEA-S is an adrenal androgen that tends to decline with age.
- In the context of very low total testosterone, low DHEA-S adds to the overall androgen picture. Worth flagging to the physician during the testosterone workup.
- DHEA supplementation is a physician-supervised conversation, not a self-directed one, especially when testosterone is already flagged low.
12. Below Performance Target: Cortisol
What it says: 6.0 ug/dL (reference 5.0–25.0, in-range). Performance-optimal target is 7–16.
- Just above the lab's reference floor and below the performance-optimal floor of 7 ug/dL. Cortisol is highly time-sensitive; the collection was at 10:05 AM, past the early-morning peak window (typically 7–9 AM).
- A draw later in the morning will naturally read lower than a 7–8 AM draw. This likely explains the low-normal value and does not indicate adrenal insufficiency on its own.
- If fatigue or low energy is a concern, a repeat draw at 8 AM alongside the testosterone retest would give a cleaner read.
13. Low Free T4 (Thyroid Panel)
What it says: Free T4 0.70 ng/dL, flagged LOW by the lab (reference 0.89–2.00; optimal 0.8–1.8). TSH 2.61 mIU/mL (reference 0.400–4.000, in-range; optimal 0.25–1.5). Free T3 3.78 pg/mL (reference 1.50–6.00, in-range; optimal 3.5–5.0, within optimal).
- Free T4 is below the lab's own reference floor. TSH is elevated relative to the performance-optimal target, though still within the lab's clinical range. Together, this pattern is worth flagging to the physician.
- Free T3 at 3.78 pg/mL is within the performance-optimal range, which means active thyroid hormone is adequate for now.
- Anti-TPO is 2.1 IU/mL (reference 0.0–60.0) and Thyroglobulin Ab is <1.6 U/mL (reference <4.5). Both antibody markers are clean, making autoimmune thyroiditis unlikely.
- The low Free T4 with a TSH trending toward the upper end of optimal is a pattern to monitor. Bring this to the physician alongside the testosterone workup, as thyroid and testosterone interact.
14. Slightly Elevated Cystatin C (Kidney Filtration)
What it says: Cystatin C 0.99 mg/L, flagged HIGH by the lab (reference 0.61–0.95). Combined creatinine-cystatin eGFR is 86 mL/min/1.73 m² (reference ≥60). Creatinine is 1.08 mg/dL (reference 0.69–1.22, in-range).
- Cystatin C is a more sensitive kidney filtration marker than creatinine alone, and it sits just above the reference ceiling. The combined eGFR of 86 falls in the G2 category (mild decrease, 60–89), but in the absence of other kidney damage markers, G2 alone does not meet criteria for chronic kidney disease.
- Creatinine is in-range, and BUN is 24 mg/dL (flagged HIGH, reference 7–22; optimal 14–30, within optimal). The BUN flag is minor and common in men eating adequate protein.
- High protein intake and hard training can elevate both creatinine and cystatin C modestly. Hydration before the draw matters too.
- Worth a repeat draw in 3–6 months. No action needed beyond staying well hydrated and bringing it to the physician's attention.
15. Elevated MCH (CBC)
What it says: MCH 31.6 pg, flagged HIGH by the lab (reference 27.0–31.0). No performance-optimal target exists in the house table for MCH; the lab's reference range applies.
- MCH measures the average amount of hemoglobin per red blood cell. A mildly elevated MCH is most commonly seen with macrocytosis (larger red cells) or high hemoglobin concentration.
- MCV is 90 fL (reference 80–95, in-range), so red cell size is normal. The MCH elevation is minor and isolated.
- Low B12 can contribute to larger, hemoglobin-rich red cells. Addressing the B12 finding is the appropriate next step; no separate action needed for MCH alone.
16. Low Neutrophil Percentage (CBC)
What it says: NEU 39.4%, flagged LOW by the lab (reference 40.0–74.0%). No performance-optimal target exists in the house table; the lab's reference range applies.
- Neutrophil percentage at 39.4% is just below the lab's reference floor. WBC is 4.3 x10E3/uL (reference 3.5–10.5, in-range), so total white cell count is normal.
- A low neutrophil percentage with a normal total WBC often reflects a relative lymphocytosis (LYM is 50.2%, reference 20.0–53.0%, in-range). This pattern is common in fit, well-trained men and is generally benign.
- No action needed in isolation. If it persists on the next draw, mention it to the physician.
Supplement Recommendations
1. Vitamin B Complex (with Methylcobalamin B12)
Dose: 1 capsule daily · Timing: Morning with food
- B12 is flagged low at 401 pg/mL (below the lab's reference floor of 485), and homocysteine is elevated at 13.2 umol/L, providing functional confirmation that B12 status is affecting methylation.
- A B-complex provides B12, B6, and folate together, the three primary drivers of homocysteine metabolism. Folate is already at the top of its range, so the B-complex supports the full pathway without over-supplementing any single component.
2. Vitamin D3 + K2
Dose: 5,000 IU D3 daily (with K2 for co-transport) · Timing: Morning with a meal containing fat
- Vitamin D is 44 ng/mL, clinically sufficient but below the performance-optimal target of 60–100 ng/mL.
- Moving into the 60–80 ng/mL range supports immune function, mood, and removes a potential drag on the overall hormonal picture.
3. Magnesium Glycinate
Dose: 400 mg elemental magnesium · Timing: Evening, 1 hour before bed
- Given the elevated triglycerides, fasting glucose, and uric acid, magnesium plays a meaningful role in insulin signaling and glucose metabolism. Some evidence supports magnesium supplementation improving insulin sensitivity and triglyceride levels in men with metabolic risk markers.
- Magnesium glycinate is well-tolerated and supports sleep quality as a secondary benefit.
4. Omega-3 Fish Oil (EPA + DHA)
Dose: 2–3 g EPA+DHA daily · Timing: With a meal
- Triglycerides at 166 mg/dL are the primary target. Omega-3 supplementation has strong evidence for lowering elevated triglycerides.
- hs-CRP at 1.5 mg/L is above the performance-optimal target; omega-3s support a mild anti-inflammatory effect consistent with the overall metabolic picture here.
Before You Act On This
- This review is educational and reflects performance-optimization recommendations from your Stoic Physique coaching team. It is NOT a medical diagnosis, treatment plan, or a substitute for professional medical care.
- Review these results and any change you are considering, including starting or stopping any supplement, with your primary care physician or a licensed medical provider before acting.
- Lab interpretation depends on the accuracy and timing of the data provided. Confirm any flagged finding with a repeat draw and your physician before drawing conclusions.
The Bottom Line
WHEN THE PROGRAM MATCHES THE LIFE,
THE RESULT BECOMES PERMANENT.
Your Move
LET'S BUILD YOUR SYSTEM.
Apply to see if Stoic Physique is the right fit for the way you actually live. Travel weeks, board meetings, family dinners, and all. We will engineer the plan around it.
Apply for a Strategy SessionApplication takes about 90 seconds. We respond within 24 hours.
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The results shown are those of specific clients. Individual results will vary based on effort, physiology, adherence, and other factors.