The phenomenon of people who never get sick! How to live healthily? Jakub Mauricz

Majcher describes the typical New Year's resolution pattern: from January 2nd, people swear off cigarettes, alcohol, sugar, and start CrossFit five times a week, only to crash by Epiphany. He advocates the kaizen approach of small, incremental improvements. The first step might be swapping soda for water infused with berries or orange slices, which has negligible calories. After three weeks, when that habit is ingrained, add another, like increasing physical activity. This respects the brain's resistance to change and builds sustainable routines.

Majcher emphasizes that sleep is the most underrated free recovery tool. He cites Matthew Walker's book 'Why We Sleep' and the quote that sleep is a 'biological necessity not up for debate.' He explains that sleeping from 22:00 to 6:00 aligns with natural cortisol and melatonin rhythms, whereas sleeping from midnight to 8:00, though also 8 hours, results in poorer sleep architecture and restfulness. He advises a wind-down routine starting at 21:00: no work emails, no horror films, no worrying about family problems. Instead, spend time with children, partner, pet, take a bath, read a book—anything that avoids blue light exposure. This helps lower cortisol and raise melatonin naturally.

Majcher explains that many people have low-grade chronic inflammation from dental problems (dead teeth, abscesses), old sports injuries, or a depleted gut microbiome from repeated antibiotic use. This inflammation raises CRP and forces the body to constantly produce cortisol as an anti-inflammatory. Over time, cortisol reserves become exhausted, leading to burnout symptoms. He advises a systematic check: first, a dental pantomogram to spot hidden infections; second, physiotherapy assessment for unresolved tendinopathies; third, gut health evaluation and probiotic/maslan supplementation if needed. Only after addressing these should one consider adaptogens or other supplements.

Majcher shares his personal protocol: when he feels the first signs of illness, he immediately takes a 'shock dose' of zinc, vitamin C, and inosine, repeating three times a day for two days. He also uses heat—sauna, hot bath, or sweating under a duvet—because viruses are heat-sensitive. He drinks liters of tea with linden honey, but stresses that honey should only be added once the tea is drinkable (not boiling), as heat destroys its properties and can make it toxic. He notes that this protocol usually knocks out the illness within two days, whereas others with flu type A or B can be sick for two weeks.

Majcher addresses the myth that eating after 18:00 causes weight gain. He explains that for those who finish training at 20:00 or 21:00, a post-workout meal is essential. The insulin release from a meal rich in protein and carbohydrates (he suggests rice with banana and whey for simplicity) will extinguish the exercise-induced cortisol spike and facilitate the rise of melatonin. Without this meal, cortisol remains high, impairing sleep and recovery. He emphasizes that rules must be adapted to individual schedules.

Majcher frames adaptogens as a support tool when you know you have to endure a stressful period—like a difficult project, a family crisis, or a physical injury. He mentions ashwagandha's action on GABA, Schisandra's adaptogenic properties, L-theanine from green tea for 'wakeful relaxation' (alpha brain waves), tulsi, and Rhodiola. He stresses that the first step is always to identify and eliminate the stressor if possible (e.g., divorce a toxic spouse, change jobs, treat inflammation). But when that's not immediately feasible, adaptogens can help you get through without burning out.

Majcher acknowledges the paradox: cold exposure does release cortisol, but it also strongly activates the parasympathetic nervous system and heat shock proteins (HSP70), which have protective effects. He describes the breathing technique—3 seconds in, 1 second hold, exhale—as a way to activate the diaphragm, which is the body's natural lymphatic pump. He sees these methods as part of a balancing act: we are like 'straw bales' that ignite easily but also extinguish quickly, so we need to constantly balance sympathetic and parasympathetic inputs.

Majcher discusses natural ways to support erectile function and libido. He mentions tongkat ali (also called Long Jack or Eurycoma longifolia) as a well-researched option. In studies, 300 mg of a 100:1 extract lowered SHBG, freeing up testosterone. He also mentions yohimbine (now prohibited), horny goat weed (Epimedium), and Panax ginseng for sexual arousal. However, he emphasizes that testosterone is not the sole determinant of libido; neurotransmitters like dopamine and GABA play a huge role. He shares an anecdote of a patient with testosterone at 280 ng/dL who had no erectile issues, while another at 700–800 had problems, illustrating the psychological component.

Majcher explains that while moderate exercise stimulates the immune system, training at a competitive level—like his CrossFit regimen—plus daily cold exposure (ice barrel) caused excessive cortisol release. Cortisol, in excess, suppresses immunoglobulins and can increase intestinal permeability ('leaky gut'). He invokes Paracelsus's hormesis: the dose makes the poison. He now advocates for 'training economy': intensity, frequency, and volume must be balanced. Three to four sessions of 40–60 minutes per week are sufficient for health and aesthetics. He quotes Mark Rippetoe: 'A strong man is generally more useful in everyday life and harder to kill.' The key insight is that both physical and psychological stress add up, and the body doesn't distinguish between them—cortisol is the common currency.

Majcher points out that Nutri-Score penalizes saturated fat and rewards low fat and low calorie density, which means highly processed cereals like 'Chocapic' get an A, while salmon and olive oil get C or D. He argues this is absurd because it ignores food matrix, processing, and overall health effects. He says it's 'how to get fooled' and that people actually make purchasing decisions based on these letters. He contrasts this with the need to read full ingredient lists and understand what you're eating, rather than relying on a simplistic color code.

Majcher explains that these two strains have a massive impact on the parasympathetic nervous system by boosting GABA, the brain's main inhibitory neurotransmitter. He says they can be a 'great tool' for ADHD, ADD, anxiety disorders, and depression. He contrasts this with fermented foods like sauerkraut, which contain Lactobacillus but not in defined strains or doses, so they are not equivalent to targeted probiotic supplements. He also mentions that psychobiotics are part of a broader approach that includes sleep, stress management, and adaptogens.

Majcher explains that honey is thermolabile—its phytonutrients break down at high temperatures. More strikingly, he says that if a bee is given heated honey, it dies. Therefore, he recommends letting tea cool to drinking temperature (35–40°C) before adding honey. He also advises against baking with honey. This is part of his broader advice on using honey as a functional food rather than just a sweetener.

Majcher explains that Akkermansia muciniphila improves glucose and insulin metabolism (anti-diabetic), lipid profile (cholesterol, triglycerides, fatty liver), and is associated with longevity. In Okinawa, the population with the most healthy centenarians, Akkermansia levels are high. In healthy aging, Akkermansia dips and then rises again, but in disease-associated aging, it continuously declines. He frames this as a powerful anti-aging intervention, alongside diet and exercise.

Majcher argues that not every woman can have an hourglass figure and not every man can have a V-taper back, due to genetics like hip bone structure and ribcage placement. He criticizes the modern ideal of monstrous body sizes, citing how even Arnold Schwarzenegger in his prime would be considered 'not big enough' today. He says we should aim for health and functionality, not Instagram aesthetics. He uses the term 'ciało życzliwość' (body kindness) to mean treating your body well through nutrition, training, and recovery, without obsessing over unattainable ideals.