Piotr Owerczuk
Founder, lead editor
An engineer who fell into biohacking and stayed. Since 2019 he has tracked his own sleep, HRV and glucose — first out of curiosity, then systematically. He reads studies in the original, tests hardware for 60–90 days, and writes about what actually moved the numbers rather than just the mood.
10+ lat w inżynierii oprogramowania i analizie danychPonad 1500 nocy z pomiarem snu (Oura, Whoop, PSG domowe)
Latest
- Exercise and Longevity: What the Evidence SaysPooled data from 661,000 adults: below-guideline activity already cuts mortality 20%, the curve plateaus near 3–5× the minimum. Doses, thresholds, where to start.
- Strength Training for Longevity: The 30–60 Minute DoseA meta-analysis of 16 cohorts: 30–60 weekly minutes of strength work, 10–17% lower mortality, and a J-curve past it. The minimal program, and why more wasn't better.
- Zone 2 Training: What It Is and How Much You NeedZone 2 is easy aerobic work you can talk through. How to find your range, the 3×45 minute weekly dose, the 80/20 split, and what the data supports.
- Alcohol and Sleep: What a Nightcap Actually DoesAlcohol shortens sleep onset at every dose and wrecks the second half of the night. REM data from a 27-study review, recovery from 4,098 people, and a timing rule.
- Caffeine and Sleep: How Late Is Too LateA meta-analysis of 24 trials puts the last coffee 8.8 hours before bed. What caffeine costs you in sleep time, why you don't feel it, and how to set your cutoff.
- Naps: The 10-Minute Rule and When Not to Use ItA trial comparing 5, 10, 20 and 30-minute naps found a clear winner. Nap length, timing before 3 pm, the coffee nap, and why people with insomnia should skip naps.
- Creatine: The Best-Tested Supplement You Can BuyHundreds of human trials, one boring winner: 3–5 g of creatine monohydrate daily. What is proven, what the brain data shows, and the kidney and hair-loss myths.
- Magnesium for Sleep: What the Trials Actually ShowPooled RCT data: 17 minutes faster sleep onset, from low-quality trials. Who magnesium helps, which form to buy, the dose, and why oxide is really a laxative.
- Melatonin: A Clock Signal, Not a Sleeping PillAcross 19 trials, melatonin buys 7 minutes of faster sleep onset. Why the small number misleads, why 0.5 mg beats 5 mg, timing rules, and the label-accuracy problem.
- Glycine for Sleep: Dose, Timing and Evidence3 g of glycine 60 minutes before bed shortened sleep latency in small RCTs. Mechanism, dose, form, interactions and what the trials do not show.
- The Sleep Protocol: 14 Days to Falling Asleep FasterFour changes introduced one at a time: fixed wake time, morning light, bedroom temperature, caffeine cutoff. Times, thresholds, measurable result.
- Sleep Hygiene: What Works and What Is a MythFour sleep hygiene rules have real trials behind them, the rest is repeated folklore. Caffeine, alcohol, temperature and light thresholds, each with its study.
- Longevity Supplements: A Guide to the EvidenceWhich longevity supplements have human trials and which only have mice. Doses, forms, real monthly cost and an explicit evidence level for every claim.
- Longevity Protocols: Step-by-Step InstructionsA protocol is an instruction with times and doses, not an article. The structure we use, how steps get chosen, and the protocols ready to run.
- Sleep and Longevity: What the Evidence SaysHow much sleep you need, what a week of restriction does to insulin sensitivity, and which interventions have human trials. With PubMed sources.