Is Biohacking the Answer to Modern Degenerate Life? Sebastian Kilichowski

Kilichowski explains that light is the master zeitgeber — our skin, heart, pancreas etc. have no watches and rely on light hitting melanopsin in the eye to synchronise all biological clocks. The 2017 Nobel Prize in Medicine was awarded for circadian rhythm mechanisms. If you grab your phone at 6 a.m., even for a few seconds, the blue light tells your brain it is midday, shifting the entire hormonal cascade — including the morning testosterone and cortisol peak — which he estimates can cumulatively chip away a few percent of your testosterone over time. He therefore insists on natural light first, before any digital device.

Kilichowski builds a detailed case: following the 2012 EU ban on incandescent bulbs, LEDs became ubiquitous without safety testing. The French ANSES report confirms wide‑ranging harm. Melanopsin is so sensitive that even a small amount of blue light — e.g., from a Night‑shift‑filtered screen or a brief bathroom light — is enough to block melatonin onset. He cites his own data showing that people without blue‑blocking protection average about 1 hour less deep sleep per night, translating to 360 hours less cerebral and bodily regeneration annually compared to a well‑sleeping competitor. He also ties blue light directly to mitochondrial dysfunction: it stresses the electron transport chain, widening the gaps between complexes I–IV so electrons have farther to ‘quantum tunnel’, causing electron leakage, reduced ATP production, and fatigue even on a perfect diet.

Kilichowski is struck that a promising study by Dr. Myers on sunlight‑induced testosterone increases was never followed up, and suspects commercial conflicts of interest. He extends the logic to women: topless sunbathing reduces breast cancer risk and UV’s bactericidal properties regulate the gut and vaginal flora. He frames sunlight as a ‘free red/infrared therapy’ that dermatology clinics charge for, making the demonisation of the sun a market distortion. He also connects the energy benefits of sun to quantum biology — red and infrared light stimulate the ATPase rotor in mitochondria, essentially turning humans into solar panels that produce ATP more efficiently.

Kilichowski contrasts cheap red bulbs with multi‑thousand‑złoty RLT panels, making the protocol accessible. He uses it as part of a wind‑down sequence: 3 hours before bed – Night Shield glasses; 1 hour before bed – no screens, just red light and a book. He finds it powerfully reinforces the body’s transition to sleep mode.

This is part of his broader sleep hygiene alongside diet and temperature. He also advocates for a comfortable, non‑polyester mattress and a well‑fitted pillow to maintain natural spinal curvature.

Kilichowski ties glycine depletion to the practice of eating only muscle meat. He references a large study where the breast cancer drug tamoxifen did not work in those exposed to blue light with disrupted rhythms, illustrating that even powerful pharmaceuticals are overridden by circadian disruption, so melatonin supplements are no match for light hygiene.

This fits his broader view that natural behaviours like sex can be leveraged instead of supplements. He does not go into deep mechanism but presents it as an observation.

Methylene blue is an old drug (used for malaria and methemoglobinemia) that has gained popularity in biohacking circles for its mitochondrial effects. Kilichowski says it delivers more oxygen to the mitochondria — an oversimplification of its role as an artificial electron acceptor that reduces oxidative stress and improves respiration.

Kilichowski argues that the European Union ignored warnings from ANSES and rushed to ban incandescent bulbs in favour of LEDs, launching an uncontrolled mass experiment. He emphasises that the 2019 French report compiled experts from many fields and concluded that LED light is hazardous to humans and animals. He contrasts this with the mainstream message that only UV from the sun is dangerous while screen light is considered safe.

Kilichowski is surprised no one has replicated Myers’ study, given the promising results, and speculates that the demonisation of the sun has suppressed follow‑up. He also notes that for women, topless sunbathing reduces breast cancer risk and UV regulates the gut and vaginal microbiome, so public nudity or private sunning is beneficial.

Kilichowski connects the red/infrared part of sunlight to mitochondrial ATP synthesis — he explains that the final step of energy production in mitochondria is accelerated by red and infrared light, so filtering it out is like starving your cells of energy. He also references research showing that exposure to a bright sunny day increases serotonin 14‑fold compared to a cloudy day, and that wearing sunglasses simulates a cloudy‑day signal to the brain.

He claims that the dermatology industry is hypocritical because it warns against the sun while selling expensive red‑light and infrared skin treatments — even though the sun emits over 50% red and infrared light for free. He differentiates chemical vs. mineral sunscreens, with zinc oxide (non‑nano) being the least problematic, but ultimately recommends behavioural adaptation (shade, clothing) rather than creams. He also ties susceptibility to sunburn to consumption of refined seed oils (rapeseed, sunflower, soybean), which incorporate linoleic acid into cell membranes and make skin more prone to oxidation.

He distinguishes between sex and ejaculation — sex can be a bonding or spiritual act without ejaculation. He notes that modern men are constantly bombarded with sexual imagery on Instagram, more than a medieval king would see in his lifetime, which leads to frequent ejaculation, dopamine desensitisation, procrastination, and a feeling of being drained. He frames 2 ejaculations per month as optimal for men in that age bracket to maintain high energy, while acknowledging that it is a difficult discipline.

He argues that in Poland, winter naturally lacks bananas and strawberries, so he eats only animal products then, and his body leans out (drops ~2‑4 kg) and feels better in the cold — the opposite of the typical summer‑cut pattern. He deliberately combines winter ketosis with ice bathing (morsowanie), stating that fat metabolism works well with cold. He does not claim this is the only way, just that it works well for him over two seasons.