Strong! BioHacking 2025! 23 Ways to Conscious Health, or a Summary of H. Czerniak's Year

Czerniak emphasizes that vitamin D3 is far more than a bone vitamin. He cites a forgotten pre-1980 medical textbook that documented no toxic symptoms in children even at 10,000 IU/kg/day, suggesting current recommended daily allowances are absurdly low. He claims that in psoriasis, high doses lead to rapid regression of skin lesions and even destroyed nails, while joint damage takes longer. He also points to studies showing vitamin D3 inhibits myeloid leukemia and stimulates apoptosis in cancer cells, framing it as a natural anti-cancer agent. This protocol is a cornerstone of his health philosophy, advocating for megadosing far beyond conventional guidelines.

Czerniak points to the natural world: sick animals refuse food. He questions why humans force-feed the ill, arguing that instinct tells us fasting is the best medicine. He believes that during an infection, the body needs all its strength to fight the pathogen, and eating diverts energy to the gut. This aligns with traditional naturopathic and some modern fasting-mimicking approaches. He presents it as common sense that has been lost in modern caregiving.

Czerniak warns that aluminum exposure is an underappreciated risk, and tea is a significant source if prepared incorrectly. He insists on loose leaf tea in a stainless steel basket, never in plastic or paper sachets, which may contain their own harmful compounds. The simple step of removing leaves before adding lemon prevents the chemical reaction that mobilizes aluminum. This is a practical, low-effort harm-reduction protocol.

Czerniak describes the effect of microplastics as 'castration of men' because the estrogenic compounds interfere with male hormonal balance. He stresses that the danger is greatest with small, persistent doses that never allow the receptor to rest. He also notes that municipal water treatment does not test for pharmaceuticals or contraceptive residues, adding another layer of chemical exposure. His solution is simple: switch to glass bottles to eliminate this source of endocrine disruptors.

Czerniak issues a stern warning, punctuated with an exclamation mark, against the popular practice of adding essential oils to nebulizers. He explains that while nebulizers are excellent for delivering saline to aid expectoration, or medications like steroids and mucolytics, natural extracts pose a unique danger because of their chemical reactivity. He fears that well-meaning but uninformed individuals may cause themselves serious harm or death. This protocol is a safety boundary drawn from clinical experience.

Czerniak shares a practical tip he learned from female patients during his time as a clinic doctor and later adopted himself. The routine of washing after defecation and applying Pimafucort is simple yet effective for hemorrhoidal discomfort. He also recommends propolis suppositories as a natural adjunct. He acknowledges these are symptomatic measures, not a cure, but values them for their immediate relief. This protocol reflects his blend of conventional and natural remedies.

Czerniak compares reckless phone use to reckless driving. He explains that in poor signal conditions, the phone becomes an active transmitting antenna, bombarding the sensitive pelvic region with electromagnetic fields. He implies this could have long-term health consequences, possibly affecting fertility. The solution is simple: keep the phone away from the body when signal is weak, or use it only in good coverage areas.

Czerniak argues that the red-meat-cancer scare is based on studies using meat from industrially raised, grain-fed animals. He claims that traditional grass-fed beef, still common in Poland, does not pose the same risk because of its higher antioxidant content. He sees this as another example of how modern agricultural practices turn a healthy food into a harmful one, and then the food itself is blamed. His advice is to return to traditional farming methods and eat meat from animals that ate their natural diet.

Czerniak recalls that when he began medical studies, a cholesterol level of 350 mg% in women was the norm and was left untouched. He explains that cholesterol is the backbone for all steroid hormones, so women with high levels did not suffer from menopausal symptoms because their bodies had ample raw material for hormone production. He observes that in the modern era, women catch up to and even surpass men in cardiovascular events after menopause, except for those who maintain high cholesterol. He implies that the aggressive lowering of cholesterol with drugs may be doing more harm than good by depriving the body of a vital building block. This stance challenges the pharmaceutical narrative and suggests that the natural rise in cholesterol with age is adaptive, not pathological.

He recounts that whenever a patient came from a workshop, carpenter, or doctor with a wound, surgeons would obligatorily order tetanus prophylaxis. Over three decades, he deliberately ignored every such order and never observed a single case of tetanus or related complication. He interprets this as vindication that the procedure is unnecessary and that surgeons do it without thinking. This is a bold personal anecdote that questions a cornerstone of trauma care, though he provides no data beyond his own experience.

He argues that when beekeepers feed bees caramelized sugar (sucrose, a disaccharide of glucose and fructose) instead of allowing them to keep their own honey, the resulting product contains fructose. He believes pure, unadulterated honey is only glucose. He sees the Wikipedia entry as part of a broader pattern of disinformation, possibly influenced by industrial honey producers. This is a niche but fervently held belief that reflects his distrust of mainstream sources.

He states that the fundamental issue is that omega-6 fatty acids cannot withstand thermal treatment; when heated, they become atherogenic. The Western food industry destroys the natural properties of these oils through processing, then labels the oils themselves as harmful. He sees this as a classic case of blaming the victim—the natural substance—rather than the industrial process. This nuance is often lost in simplified dietary advice, and he urges people to distinguish between raw, cold-pressed omega-6 sources and refined, heated ones.