Summary: The Myopia Epidemic in East Asia and Beyond

The video discusses the growing global crisis of nearsightedness (myopia), with a specific focus on why East Asia has become the epicenter of this health issue.

• The Global Scale of Myopia: Research indicates that myopia rates have tripled since 1990. Projections suggest that by 2050, half of the world's population will be nearsighted [00:03:25].
• Definition and Risks: Myopia occurs when the eyeball grows too long (axial length), causing light to focus in front of the retina rather than on it [00:04:28]. "Pathological myopia" (above -6 diopters) can lead to serious complications like retinal detachment, cataracts, glaucoma, and even blindness [00:04:49].
• The East Asian Epidemic: In regions like Taiwan, Japan, South Korea, and Singapore, nearly 80-90% of high school graduates are nearsighted [00:09:54]. In Taiwan specifically, myopia rates jump from 9% in kindergarten to 50% by the seventh grade [00:18:45].
• Causes - Education vs. Genetics: While genetics play a minor role (about 2% of cases), the rapid spike in myopia is attributed to environmental factors [00:11:57]. The primary driver is the intense educational pressure in "Confucian societies," where children spend excessive hours reading and writing from a very young age [00:16:41].
• The Role of Light and Dopamine: Studies show that natural sunlight is crucial for eye health. High-intensity light (3,000 to 100,000 lux) triggers the release of dopamine in the retina, which prevents the eyeball from elongating [00:30:30]. Artificial indoor light (200-500 lux) is insufficient to provide this benefit [00:30:22].
• Screens vs. Near-Work: Interestingly, the epidemic in Asia began before the widespread use of smartphones [00:10:34]. Experts argue that "near-work" (reading books or writing) is just as damaging as screen time; the critical factors are the distance of the object from the eyes and the lack of time spent outdoors [00:38:46].
• Prevention and Solutions:
  • The "120 Minute" Rule: Taiwan has implemented programs encouraging children to spend at least two hours (120 minutes) outdoors daily to combat the trend [00:32:22].
  • Atropine Drops: Low-dose atropine drops are used to slow the progression of myopia in children, though they are not a "cure" [00:27:34].
  • Policy Changes: China has recently introduced regulations to limit homework for younger children and has cracked down on private after-school tutoring (Bushibans) to reduce the burden on children's eyes [00:25:08].
• Advice for Europe: While myopia rates in Europe are rising (15-30%), they remain lower than in East Asia [00:36:39]. Experts suggest maintaining a balance between education and outdoor play, avoiding reading in the dark, and ensuring regular eye screenings for children to manage the condition early [00:41:42].

• Adaptability to Local Conditions: The Cybertruck's Full Self-Driving (FSD) system performed surprisingly well on Polish rural roads, even those covered in snow without visible lane markings [00:01:40]. It uses its cameras to identify the edges of the road and navigate obstacles effectively [00:02:13].
• Vision-Only Technology: The vehicle relies entirely on eight cameras and neural networks trained on data from other Tesla drivers [00:13:47]. It does not use radar or LiDAR sensors [00:14:22].
• Urban Driving & Safety: In Warsaw, the car successfully managed roundabouts, traffic lights, and stop signs. It proactively yields to pedestrians and cyclists [00:04:59], [00:11:02]. The car also features a 360-degree awareness that reacts faster than a human driver in emergency situations [00:12:02].
• Driver Monitoring: The system requires the driver to remain attentive. An internal camera monitors the driver's gaze; if the driver looks at a phone or away from the road, the car issues an immediate warning [00:06:02].
• Handling Tight Spaces: The truck navigated very narrow underground parking lots without hitting curbs or pillars, even coming to an automatic stop when a collision was imminent [00:09:14]. It also features an autonomous parking function that handles tight spots flawlessly [00:13:20].
• Current Limitations:
  • Lack of European Maps: Since the Cybertruck is not officially sold in Europe, it lacks native maps, meaning users cannot simply enter a destination for the car to navigate to automatically [00:01:09].
  • Necessary Interventions: The driver occasionally had to take over, particularly during complex left turns or when the car misidentified which exit to take at a roundabout [00:05:51], [00:12:08].
• Performance in Low Visibility: The FSD system remained functional and reliable during nighttime driving and in heavy fog, often "seeing" the road better than the human eye due to its trained neural networks [00:15:37].

• AI platform WiseSolomon aims to help resolve commercial disputes between companies.
• Operation model: users describe the dispute online with attachable evidence; opposing party provides a response; system suggests a recommended resolution.
• The recommended resolution is not a court ruling; it is a guidance/recommendation.
• Agreements can involve third parties, including AI-based platforms, in dispute resolution.
• Enforcement: for a recommended resolution to be binding, it must be approved by the competent court and obtain a enforceability clause.
• Currently in testing phase; access is free during the trial.

• The year 2026 will bring higher costs for sole proprietorships, the full digitalization of accounting and invoicing, and new tax limits, particularly worse for combustion engine vehicles.
• The minimum health insurance contribution will increase to PLN 432.50. This contribution will be required even in the absence of income. Total social security contributions: PLN 1,927/month (+ PLN 150).
• Leasing will be less profitable, as the depreciation limit for combustion engine vehicles will decrease from PLN 150,000 to PLN 100,000, although PLN 225,000 remains for electric vehicles. This also includes contracts concluded previously.
• The VAT exemption limit will increase to PLN 240,000. This will allow some companies to return to tax exemption.
• The limit for the cash-based personal income tax (PIT) will increase to PLN 2 million. This will mean that more people will only pay their tax after receiving a transfer from the customer.
• On April 1, 2026, the universal requirement for e-invoicing in the KSeF system will begin. Paper and PDF documents will lose their legal validity.
• At the end of 2026, tax relief for the smallest businesses (sales up to PLN 10,000/month) will end.

Summary of "How to Lower Cholesterol? Diet, Supplements, or Statins?"

Guest: Magdalena Kaczan (Lipidologist)

The video provides an extensive overview of cholesterol management, the mechanism of atherosclerosis, and the roles of lifestyle, genetics, and medication in cardiovascular health.

1. Understanding Cholesterol and Lipoproteins

• The Nature of Cholesterol: Cholesterol is an essential fatty substance required for building cell membranes and producing hormones [00:02:55].
• The Role of Lipoproteins: Since cholesterol is a fat, it cannot travel alone in the blood. It is carried by "packages" called lipoproteins. The most problematic ones contain Apolipoprotein B (ApoB), which allows them to penetrate arterial walls [00:04:30].
• LDL vs. HDL: * LDL (Low-Density Lipoprotein): Often called "bad" cholesterol. High levels are a primary driver of plaque buildup [00:05:31].
  • HDL (High-Density Lipoprotein): Generally "good" as it transports cholesterol back to the liver, though it can become dysfunctional in some cases [00:06:04].
• The Importance of ApoB: ApoB is increasingly seen as a more accurate marker than LDL alone because it counts the total number of atherogenic (plaque-forming) particles [00:32:09].

2. The Process of Atherosclerosis

• Infiltration: Lipoproteins (like LDL) enter the arterial wall (intima) through a process called transcytosis [00:07:45].
• Oxidation and Inflammation: Once inside the wall, LDL particles oxidize. The immune system views them as intruders; macrophages "eat" them and turn into "foam cells," triggering chronic inflammation [00:08:13].
• Plaque Formation: Over time, a "lipid core" forms, surrounded by a fibrous cap. If this plaque ruptures, a blood clot forms, which can lead to a heart attack or stroke [00:13:07].

3. Risk Factors and Individual Norms

• Personalized Norms: There is no single "normal" cholesterol level. Targets depend on an individual's 10-year cardiovascular risk (based on age, smoking, blood pressure, etc.) [00:20:01].
• Lipoprotein(a) [Lp(a)]: This is a genetically determined, highly aggressive form of LDL. It acts as an "accelerator" for heart disease and should be tested at least once in a lifetime, as it isn't lowered by traditional diet or exercise [00:36:10].
• Metabolic Factors: High triglycerides, insulin resistance, and obesity significantly worsen the quality of LDL particles, making them smaller, denser, and more dangerous [00:28:22].

4. Dietary Strategies

• Saturated Fats: High intake of animal fats (butter, lard, fatty meats) and certain plant fats (coconut/palm oil) increases LDL levels [00:43:04].
• The Power of Fiber: Soluble fiber (found in oats, legumes, and psyllium) binds bile acids in the gut, preventing the reabsorption of cholesterol [00:45:24].
• Plant-Based Fats: Replacing saturated fats with polyunsaturated and monounsaturated fats (olive oil, nuts, fatty fish) is a primary dietary intervention [00:44:46].
• Carbohydrates and Triglycerides: Excess simple sugars and alcohol are the main drivers of high triglycerides [00:47:48].

5. Pharmacological Treatment (Statins)

• Safety Profile: Statins are described as some of the safest drugs in cardiology [00:01:08].
• Beyond Lowering LDL: Statins do more than lower cholesterol; they have "pleiotropic" effects, meaning they stabilize existing plaques and reduce systemic inflammation [00:56:33].
• Side Effects and the "Nocebo" Effect: * Muscle pain occurs in about 9% of patients in clinical trials, but many subjective complaints are due to the nocebo effect (expecting side effects because of negative publicity) [01:03:06].
  • True statin intolerance is rare; switching to a different type or dose of statin often resolves issues [01:01:15].
• Liver Impact: Serious liver damage is extremely rare (1 in 100,000). Minor elevations in liver enzymes are usually temporary as the liver adapts [01:04:05].

6. Supplements and "Nutraceuticals"

• Supplements vs. Medication: Supplements like berberine or red yeast rice (monacolin K) are not substitutes for medication in high-risk patients (e.g., those who have already had a heart attack) [01:09:46].
• Red Yeast Rice: Contains monacolin K, which is chemically identical to lovastatin. While "natural," it can still cause the same side effects as prescription statins [01:11:14].
• Coenzyme Q10: While statins can lower CoQ10 levels, clinical studies do not definitively show that supplementing it reduces muscle pain [01:06:19].

7. Key Takeaways for Longevity

• Start Early: Prevention is more effective than treating advanced disease.
• Test Extensively: Go beyond a basic lipid panel; request ApoB and Lp(a) tests [01:13:05].
• Continuity: Lifestyle changes and medications are long-term commitments. If you stop the intervention, the risk levels typically return to their baseline [01:14:11].

5 Surprising Longevity Drugs – Comprehensive Summary

1. Study Background & Methodology * The Cohort: The study analyzed data from the UK Biobank, involving 501,169 participants aged 37 to 73, followed over a period of approximately 14 years [00:03:42]. * Prescription Data: Researchers examined nearly 56 million prescriptions issued to roughly 222,000 patients [00:03:58]. * Control Pairing: To determine the effect of a drug, patients taking a specific medication were paired with "control" subjects of similar age, sex, and health status (e.g., matching two diabetic males) who did not take the drug [00:06:46]. * Endpoint: The study used mortality (death) as the primary hard endpoint, as it is the most objective and difficult to manipulate in medical research [00:01:27].

2. Key Risk Factors for Mortality * Smoking: The highest risk factor, with a Hazard Ratio (HR) of 2.0 (doubling the risk of death) [00:04:42]. * Cancer: HR of 1.88 [00:05:00]. * Age: HR of 1.72 [00:06:05]. * Diabetes: HR of 1.65 [00:05:22]. * Sex: Being male carried an HR of 1.64 [00:05:56].

3. The Most Correlated Drugs with Longevity (The "Winners") * SGLT2 Inhibitors (Flozins): The top performer with a 36% reduction in mortality risk (HR 0.64). These drugs cause the body to excrete glucose through urine independently of insulin. They also act as a "weak ketosis," increasing ketones and LDL cholesterol while protecting blood vessels [00:15:50], [00:23:03]. * PDE5 Inhibitors (e.g., Viagra/Sildenafil, Cialis/Tadalafil): * Tadalafil (Cialis): Showed up to a 28% reduction in mortality risk at a 10mg dose (HR 0.72) [00:19:51]. * Sildenafil (Viagra): Showed a 15% reduction at a 50mg dose (HR 0.85) [00:20:19]. * Mechanism: These drugs stabilize Nitric Oxide (NO) levels, maintaining healthy arteries and preventing cardiovascular incidents [00:18:21]. * Estrogens (Hormone Replacement Therapy): Women taking estrogens saw a 24% reduction in mortality risk (HR 0.76). Positive results were seen across various forms, including oral, transdermal, and vaginal [00:13:50]. * Naproxen: A non-steroidal anti-inflammatory drug (NSAID) that showed a 10-11% reduction in mortality risk. Unlike Ibuprofen (2-hour half-life), Naproxen stays in the body for 17 hours, effectively blocking COX enzymes and reducing blood clotting (thromboxane) [00:17:36], [00:25:26]. * Atorvastatin (Statins): While statins as a group had a minimal effect (3% reduction), Atorvastatin specifically showed a 13% reduction at 20mg. However, higher doses (80mg) actually increased the risk of death [00:16:31].

4. Surprising "Losers" or Neutral Drugs * Metformin: Long considered a longevity staple, it showed no significant effect on lifespan in this specific cohort (HR 1.01) [00:11:22]. * ACE Inhibitors: Despite being common for blood pressure, they correlated with an 11% increase in mortality risk [00:10:36]. * Morfine & Opioids: Correlated with a 400%+ increase in mortality risk (HR ~5.5), likely due to the terminal conditions (cancer, post-surgery) for which they are prescribed [00:08:16]. * Paracetamol: Correlated with a 48% increase in mortality risk (HR 1.48) [00:08:50].

5. Critical Insights * Correlation vs. Causation: Most drugs (92% of the 169 significant ones) showed a negative correlation with lifespan, largely because people who need medication are generally in poorer health [00:07:42]. * Flozin Paradox: SGLT2 inhibitors protect the heart and extend life significantly even though they increase LDL cholesterol, challenging the traditional view that lowering cholesterol is the only path to heart health [00:23:13]. * The Role of Nitric Oxide: PDE5 inhibitors are highlighted as "longevity drugs" of the future because they restore physiological arterial regulation [00:19:35].

How to Learn 10x Faster? – Summary of Bartosz Czekała’s Insights

1. The Failures of Traditional Learning * The "Sieve" Effect: Traditional learning methods (reading textbooks, filling in blanks) are highly inefficient, resembling an attempt to carry water in a sieve [00:03:48]. * The Forgetting Curve: Based on Ebbinghaus’s research, without deliberate reviews, we lose about 80% of new information within a month [00:05:10]. * Passive vs. Active: Reading and highlighting are "passive encoding" methods that rarely result in long-term retention [00:03:52].

2. The Foundation: Spaced Repetition Systems (SRS) * Algorithms over Intuition: Manual planning of reviews is impossible for large amounts of data. Using software like Anki is essential [00:19:12]. * How it Works: The program calculates the optimal interval for the next review (e.g., 1 day, 3 days, 1 week, 1 month) based on your self-assessment of how well you remembered it [00:13:44]. * Reducing Decision Fatigue: The system makes learning "binary"—you simply open the app and complete whatever tasks are scheduled for that day [00:14:54].

3. Techniques for Creating Effective Flashcards * Atomization: Each flashcard should contain exactly one question and one specific piece of information in the answer [00:26:09]. * Deep Encoding: Creating your own flashcards (rather than using pre-made decks) forces the brain to manipulate information, building stronger neural pathways [00:35:47]. * Contextualization: For language learning, the deepest encoding comes from creating sentences using the new word rather than just memorizing a definition [00:30:13].

4. Language Learning Strategy (Case Study: Czech in One Month) * Pareto Principle: Start with frequency lists—memorize the words used most often in daily communication [00:46:36]. * Reference Points: Use analogies from languages you already know (e.g., using Polish or Russian roots to learn Czech) to drastically speed up the process [00:52:38]. * Self-Talk: Actively producing speech out loud, even to yourself, is the deepest form of active encoding [00:50:27].

5. Diet and Lifestyle for Brain Optimization * The Danger of Sugar: Glucose spikes and high glycemic index meals hinder memory. Chronic high blood sugar can even lead to brain atrophy [00:02:52]. * Intermittent Fasting (16/8): Fasting increases blood flow and oxygen to the prefrontal cortex, enhancing logical thinking and concentration [00:14:10]. * Ketones: Low-carb diets and ketosis stabilize neuronal networks and provide "mental clarity" often missing in high-carb diets [01:13:14].

6. Critique of Supplements and "Nootropics" * False Hopes: Most "smart drugs" provide negligible benefits (around 1%) compared to the massive gains from a proper learning system and diet [01:16:47]. * The Real Nootropic: The best way to learn faster is to accumulate knowledge. The more you know, the easier it is to "attach" new information to your existing mental framework [01:17:34].

• Ineffectiveness of the Education System: Traditional education often focuses on delivering vast amounts of material without teaching the actual tools or techniques for effective memorization and information retention.
• Passive vs. Active Learning: Scientific research (notably by Craik and Watkins in 1973) demonstrates that passive repetition has almost zero impact on long-term memory and knowledge building.
• Definition of Passive Reproduction: This refers to "mindless" repetition where information is maintained in short-term memory without any cognitive processing or mental engagement (e.g., repeating a phone number just long enough to dial it).
• Common Mistakes: Rote memorization of facts/dates, highlighting text without deep thought, and copying notes verbatim are largely ineffective and represent a significant waste of time.
• The Importance of Active Engagement: To build lasting knowledge, one must engage with the material through "active learning"—this involves speculating, questioning, drawing connections, and integrating new facts into existing mental models.
• Efficiency and Time Management: Using active methods can allow a learner to process in 15 minutes what might otherwise take 5 to 10 hours using passive, repetitive methods.
• Building Mental Frameworks: True specialization in any field requires effective memory tools to connect isolated bits of information into useful, functional models of knowledge.

EXTENDED SUMMARY: How to Feel Good and Be Healthy on a Budget

In this deep-dive conversation, Bartosz Czekała explores the intersection of biology, psychology, and lifestyle, providing practical advice on how to optimize health without spending a fortune.

1. The Biological Root of Mental Health

• Inflammation and the Brain: Czekała argues that mental health issues like depression and anxiety are often driven by systemic inflammation. Chronic inflammation increases the permeability of the blood-brain barrier, allowing pro-inflammatory molecules to affect the brain [00:00:47].
• Serotonin Inhibition: Inflammation doesn't just make you feel physically ill; it actively blocks the uptake of serotonin and lowers its overall levels, mimicking or causing clinical depression [00:00:36].
• Therapy vs. Medication: He notes that while millions rely on antidepressants, psychotherapy often shows better long-term results. He emphasizes BDNF (Brain-Derived Neurotrophic Factor) as a critical marker for brain health and recovery [00:01:07].

2. Hormonal Health and Body Composition

• Fat as a Hormonal Organ: Adipose tissue (body fat) is not just stored energy; it is an active endocrine organ. The more body fat a person has, the higher the activity of an enzyme called aromatase [02:37:30].
• The Testosterone-Estradiol Balance: In men, aromatase converts testosterone into estradiol (estrogen). High levels of body fat can lead to low testosterone and physical symptoms like gynecomastia ("man boobs") [02:37:48].
• Risks of Steroid Use: Czekała warns against the misuse of exogenous testosterone (steroids), noting that supra-physiological doses are hepatotoxic (liver-damaging) and can damage the heart, often leading the body to convert excess testosterone into estrogen as a defense mechanism [02:38:09].

3. Low-Cost "Biohacking" and Lifestyle

• Ergonomics for Longevity: One of the cheapest health interventions is changing how you work. He suggests working from the floor or a mat rather than a traditional chair to maintain mobility and cardiovascular health during home office hours [00:00:26].
• Nutrition as a Foundation: He advocates for a diet rich in high-quality animal products and nutrient-dense meats as a way to prevent deficiencies and maintain hormonal balance [00:03:36].
• Nature and Circadian Rhythms: Simple, free practices like spending time outdoors, grounding, and aligning with natural light cycles are cited as powerful tools for reducing systemic inflammation.

4. Diagnostics and Critical Thinking

• Recommended Testing: To truly understand one's health, Czekała recommends testing not just Total Testosterone, but also Estradiol, DHEA-S, Androstenedione, and markers of systemic inflammation [02:38:54].
• Evaluating Science: He draws a distinction between "hard" sciences (physics/math) and "soft" sciences (psychology/sociology). In human biology, results are rarely black-and-white; the answer is almost always "it depends" on the individual context [00:22:30].

5. Conclusion

The central takeaway is that health is a result of low inflammation, balanced hormones, and intentional movement. By focusing on biological fundamentals—diagnostics, diet, and environment—one can achieve significant health improvements without relying on expensive supplements or "magic pill" solutions.

• Main Thesis: While coffee is often marketed as "neuroprotective," there is significant scientific evidence suggesting it may have negative effects on brain health, including a reduction in gray matter.
• Antioxidants: Coffee is a major source of dietary antioxidants, but the video argues that exogenous (external) antioxidants can interfere with the body's more effective endogenous (internal) antioxidant systems [00:04:54].
• Cerebral Blood Flow: Caffeine acts as a vasoconstrictor. Studies using PET scans show that consuming 200-250 mg of caffeine (about 2-3 cups) can reduce blood flow throughout the brain by approximately 30% [00:22:24].
• Gray Matter Impact: Research indicates that even short-term regular caffeine consumption (e.g., 10 days) can lead to a detectable decrease in gray matter volume in the medial temporal lobe [00:26:50].
• Adenosine Blocking: Caffeine works by blocking adenosine receptors, which normally signal the brain to rest. This leads to an artificial increase in stimulating neurotransmitters like adrenaline and glutamate [00:17:53].
• Genetic Variability: The speed of caffeine metabolism is largely determined by the CYP1A2 enzyme. "Slow metabolizers" can experience up to ten times higher concentrations of caffeine in their system compared to "fast metabolizers" [00:13:49].
• Toxins and Quality: Many commercial coffees, especially instant varieties, contain detectable levels of mycotoxins (like ochratoxin A). The cumulative effect of these toxins across different food sources is a potential health concern [00:10:32].
• Neuroprotection Claims: Most evidence for coffee's benefits is based on epidemiological correlations rather than clinical trials. While there may be a link to reduced Parkinson's risk, large meta-analyses have found no significant link between coffee and Alzheimer's prevention [00:33:15].
• The "U-Shaped" Rule: Any potential benefits from coffee appear to follow a U-shaped curve; consuming more than four cups a day generally eliminates any statistical health advantages and may increase risks [00:35:06].

• The Heart of the Active vs. Sedentary Person

  • The heart of an active individual undergoes positive adaptive changes and ages slower compared to the heart of someone with a sedentary lifestyle [00:03:04].
  • In people over 40, a sedentary heart tends to be less elastic, slightly thicker, and fills with blood less efficiently (diastolic dysfunction) [00:03:35].
  • For endurance athletes, the heart’s chambers enlarge (increased volume), which is a positive, physiological change, enabling it to fill and pump blood more effectively [00:04:27].
  • Active people have more elastic arteries, which helps maintain healthy blood pressure. In contrast, inactive people develop stiff, calcified arteries, which increases blood pressure and susceptibility to damage and plaque formation [00:05:24].
  • Exercise promotes the development of collateral circulation (new blood vessels). This helps protect the heart muscle by supplying blood via alternative routes during an event like a heart attack, often resulting in less severe damage [01:06:17].

• Activity and Atherosclerosis

  • Physical activity acts similarly to statins by stabilizing atherosclerotic plaques [00:09:28]. It helps transform soft, rupture-prone (vulnerable) plaques into hard, fibrous, and calcified plaques, significantly reducing the risk of a heart attack or stroke [00:10:14].
  • Plaques do not disappear completely, as no known medicine or diet can "clean out" the arteries; the goal is stabilization and prevention of new plaques [00:09:39].

• The Optimal Protocol for Heart Health

  • Regularity is the absolute key to cardiovascular benefits. The type or intensity of the activity is less important than consistency [01:31:42].
  • Weekend Warrior Principle: Research now shows that completing the required weekly volume of activity (a few hours) over the weekend provides the same health benefits as spreading it out daily [01:52:07], [00:00:08].
  • Intensity Mix: For maximizing health benefits, most of your training should be at a moderate intensity (a pace where you can comfortably hold a conversation, around 5-6 out of 10 on the perceived exertion scale) [01:46:25], [01:46:42].
  • High-Intensity Training (HIT) is effective for saving time, as it achieves the same health effects in a shorter duration, but it does not provide significantly greater health benefits than longer, moderate-intensity training [01:46:01], [01:47:14].

• Non-Training Activity and VO2 Max

  • Non-training activity (e.g., taking the stairs, cleaning, parking further away) is crucial because every movement adds up and counteracts the sedentary nature of modern life [01:18:59].
  • Step Count: Focus on making steps count by including portions of brisk walking or climbing that cause a light sweat or quickened breath [02:22:04]. While optimal step counts vary (8,000–12,000+), any increase from a sedentary baseline (3,000-4,000) provides benefits [02:28:40].
  • VO2 Max and Longevity: Maximal oxygen uptake \(VO_2\) is considered one of the strongest predictors of longevity, as it measures the entire system’s function (lungs, circulation, muscle uptake) [01:34:51].
  • Training at any age builds this "capital," which helps counteract the natural decline in capacity (about 1 MET per decade), ensuring a higher level of functional fitness later in life [01:33:09].

• Regeneration and Safety

  • Regeneration: The greatest health benefits occur between workouts. Exercise provides the stimulus, but the positive changes—like lowering blood pressure and metabolic adjustments—happen during the rest and recovery period [01:50:29], [01:51:25].
  • Monitoring (HRV): Parameters like Heart Rate Variability (HRV) from smartwatches should be treated as supplemental information. They are highly sensitive to stress, illness, and sleep, but they are not a reliable medical indicator. Always listen to your body and your self-assessed fatigue level over a watch [02:55:09].
  • Medical Screening: For people planning very intense training or competitive events, a basic medical check-up is recommended. This should include assessing family history of heart disease, checking risk factors (blood pressure, cholesterol, glucose), and performing an EKG [02:01:15], [02:02:01], [02:07:07]. Avoid self-ordering large, expensive "sports packages" of tests, as they often lead to false-positive results and unnecessary worry [02:03:04].

• Final Key Message

  • The single most important factor for long-term health is regularity. Choose an activity that is enjoyable, sustainable, and that you can imagine yourself doing consistently at 60 or 70 years old [03:09:05].

• Insomnia is a Common Problem: Insomnia is widespread, though increased awareness makes it seem like a modern issue. It's often triggered by stressful life events (e.g., divorce, job loss) [00:03:39], [00:21:03].
• The Danger of Counter-Intuitive Habits:
  • Do not try to "delete thoughts" when you can't sleep, as this is counterproductive [00:00:07], [00:28:34].
  • Do not mistake light sleep (N1) for being awake; people often underestimate their total sleep time [00:16:19].
  • Attempting to "catch up" on sleep (going to bed early, sleeping in) destroys the crucial sleep pressure (ciśnienie na sen) [00:22:39].
• Core Principles of Sleep Therapy (CBT-I):
  • Fixed Wake-up Time is Key: The most important rule is to maintain a consistent wake-up time, varying it by no more than an hour, even on weekends [00:25:55].
  • Sleep Restriction: If you spend 8.5 hours in bed but only sleep 6, the initial goal is to restrict your time in bed to 6 hours to build up sleep pressure [00:24:12], [00:26:15].
  • Stimulus Control: If you cannot fall asleep after 20 minutes (or wake up at 3 AM), get out of bed and engage in a calming, non-stressful activity (like watching a show or reading) until you feel intensely sleepy, then return to bed [00:29:09].
• Consequences of Sleep Deprivation:
  • Relationships: Lack of sleep increases the risk of divorce, reduces empathy, and makes couples argue worse [00:09:44], [00:10:14].
  • Health and Cognition: It weakens the immune system (doubling the risk of catching a cold) [00:11:37], drops testosterone levels (by 10-15%) [00:12:07], impairs strong willpower, leads to worse decision-making, and increases the craving for junk food [00:14:30], [00:31:32].
  • The "3 AM Brain" operates with low positive and high negative affect; do not make major life decisions or ruminate during this time [00:30:12], [00:30:48].
• Medication and Chronotypes:
  • Zolpidem (Z-drugs) is generally not recommended for primary insomnia, as its side effects (e.g., amnesia, accidents, increased depression/suicidal thoughts) can be more severe than the insomnia itself [00:36:49].
  • Chronotypes (larks vs. owls) are genetically determined; waking up at 5 AM is a development guru myth that can be harmful for "owls" [00:55:12], [00:56:44]. Owls and adolescents benefit from later school/work start times [00:59:21], [01:00:13].
• Managing Shift Work:
  • Shift work increases health and mental health risks [00:43:15].
  • Strategies: Nap for 1-1.5 hours before the night shift, use caffeine only in the first half of the night, eat well during the shift, and get a small nap (20 minutes) if possible [00:48:26], [00:49:55], [00:51:00].
  • Day sleep is always worse than night sleep; it's recommended to accept a shorter day sleep to get daylight exposure and physical activity later, which helps regulate the circadian rhythm [00:52:02], [00:52:48].
• Dreams: Dreams help the psyche process daily events and emotions [01:07:05]. If you have recurring nightmares, use Imagery Rehearsal Therapy (IRT): change the end of the nightmare, write down the positive new ending, and visualize it daily for 10-15 minutes [01:08:42].

• ZUS develops an advanced algorithm to help PIP target companies hiding employment contracts under B2B arrangements, replacing random inspections with risk-based targeting.
• The algorithm analyzes ZUS's vast payer data for patterns indicating fictitious self-employment, such as issuing only one monthly invoice to a single client.
• Other red flags include providing services to a former employer immediately after switching to B2B and continuous, stable cooperation resembling an employment relationship (fixed place, time, subordination).
• ZUS will provide PIP with a scored list of high-risk firms; data exchange with PIP and KAS is planned, initially manual, transitioning to automated interfaces.
• This addresses PIP's resource shortages, enabling precise controls instead of reactive or random ones, increasing detection of illegal practices for tax optimization.
• Implications for businesses: Higher risks for those using aggressive B2B optimizations, potentially disrupting models reliant on cheap labor disguised as self-employment.

Tattoo ink enters the lymph nodes, where it can remain for life and cause chronic inflammation.

In mice, inflammatory markers were 5 times higher even 2 months after tattooing, and their bodies' response was weaker to mRNA vaccines and stronger to protein vaccines (e.g., influenza).

Macrophages overloaded with ink absorb fewer vaccine components. Studies of human lymph nodes have confirmed that pigment remains in them long after tattooing. Chronic inflammation can weaken the immune system, increasing the risk of infection and cancer.

In Europe, more than 60 million people have tattoos, and the ink may contain high levels of heavy metals that exceed acceptable standards.

• Researchers analyzed 66 samples of bread, cereals, pasta, and flour from 16 countries, including Poland.
• "Forever chemicals" — trifluoroacetic acid (TFA), a pesticide degradation product — were found in 54 samples (82%).
• Average concentration: 80 mg/kg.
• Highest levels: 360 mg/kg in breakfast cereal (Ireland) and 340 mg/kg in whole-grain bread (Belgium).
• The Polish sample (toast bread) contained 60 mg/kg of TFA.
• Wheat-based products had higher TFA concentrations than oat-based ones.
• Over 30 pesticide active substances used in European agriculture break down into TFA.
• TFA has previously been detected in surface water, groundwater, tap water, bottled water (in two-thirds of samples), and even wine — a phenomenon observed since the 1990s.
• No safety standards currently exist for TFA.
• In Germany, TFA is classified as potentially harmful to fertility and fetal development, though confirmed toxicity occurs only in animals at much higher concentrations than found in the environment.

The video discusses the difficulty of predicting stock market crashes and the poor track record of financial experts in this area.

• Critique of Market Predictions

  • A study analyzing 6,582 forecasts from 68 experts between 2005 and 2012 found that the average expert had an accuracy rate of only 46.9% (below 50%) [00:00:57].
  • The study showed that better results could be achieved by simply flipping a coin [00:01:21].
  • After accounting for transaction costs required to follow the advice, the study concluded that none of the experts would have earned money for an investor [00:01:31].
  • The narrator suggests that financial media (like CNBC) does not publish experts' success rates because their achievements are typically only average [00:01:57].

• Notable "Prophets of Doom"

  • Michael Burry: Predicted the 2008 crisis but is criticized for constantly predicting new crises annually, including recent concerns about a potential bubble in passive investing/index funds (referred to as "Kassandra" for his unheeded warnings) [00:02:47]. He notably missed the COVID-19 crash [00:03:39].
  • Jamie Dimon (CEO of JP Morgan): Often joked about for predicting 22 of the last three crashes, constantly forecasting crises and recessions [00:04:03].
  • Jim Cramer: Known for producing hundreds of buy/sell recommendations annually on CNBC's Mad Money, which are seen more as attention-grabbing content than sound investment advice [00:04:19].

• Why Do People Make Predictions?

  • Fear Sells: Negative scenarios and "black swan" events generate high interest and attention [00:00:08], [00:04:45].
  • Self-Interest: Experts may act in their own interest, potentially aiming for short-term market fluctuations to profit [00:04:53].
  • Luck and Randomness: A simulation showed that purely by random chance (a 50/50 probability), 313 out of 10,000 fictional investors would have earned a profit every year for five years, showing how "gurus" can emerge through sheer luck [00:06:52].

• Investment Philosophy and Takeaways

  • The focus should be on long-term investing using instruments like broad-market ETFs [00:09:45].
  • Crashes are opportunities: Investors should want crashes because they allow them to buy assets at lower prices, which is beneficial for a long-term strategy [00:10:12].
  • Preparation over Prediction: The key conclusion is that investors should not try to predict crises but should focus on being prepared with a sound strategy to function comfortably when corrections occur [00:10:53].
  • Quote from Peter Lynch: "Investors have lost significantly more money preparing for corrections or trying to predict them than they lost on the corrections themselves" [00:09:35].

• Source and Context

  • The video summarizes the Market Outlook 2026 report released by XTB, a financial institution [00:00:00].
  • The report covers macroeconomics, currency markets, commodities, stock indices, stocks, and cryptocurrencies [00:01:50].
  • The primary advice for 2026 is the need for investors to balance caution with seizing emerging opportunities, given stabilizing inflation, slowing growth, and political risks [00:01:01], [00:10:31].

• Macroeconomic and Currency Observations

  • Europe: European manufacturers (like Hermes and Uniliver) are handling US tariffs better than expected [00:02:21]. However, a major concern is Europe's low investment in R&D (2.3% of GDP vs. 3.4% in the US) and the difficulty of commercializing university patents, pointing to a lack of innovation [00:02:37].
  • Political Risk: The rising strength of populist parties is flagged as a risk that could undermine investor confidence [00:03:11].
  • Euro/Dollar: The Euro's strengthening was attributed to the Dollar's weakness ("micro-crisis of confidence in the dollar," according to ECB President Christine Lagarde), but the Euro's global position will not improve without fundamental economic improvements in the Eurozone [00:03:38].
  • Gold: China continues to increase its gold reserves, now accounting for nearly 8% [00:04:05].

• Sectors and the Tech Bubble Comparison

  • Tech Valuations: Current high valuations are considered justified by phenomenal financial results and massive capital expenditure on Artificial Intelligence (AI) by Big Tech [00:04:19].
  • Performance Post-Bubble: An analysis of performance one year after the dot-com bubble showed that the S&P 500 Equal Weight index performed the best, while the NASDAQ and MSCI Emerging Markets performed the worst [00:04:52].
  • Resilient Sectors (Defensive): Sectors that held up best after the bubble burst included Healthcare (the top performer), Consumer Staples, Insurance, and Transport [00:05:17].
  • Vulnerable Sectors (Speculative): The worst-performing sectors included Technology Hardware (over 50% loss) and Software (nearly 40% loss) [00:05:35]. The trend showed a significant migration of capital from technology stocks to defensive sectors [00:06:05].

• XTB's Top Tickers for 2026

  • Palo Alto Networks (Cybersecurity): Expected to double revenue within five years due to its subscription model, cross-selling success, and the acquisition of CyberArk [00:06:21].
  • ASML (Semiconductors): Highlighted as a monopolist that controls 75% of the global market for advanced lithography machines used in chip production [00:07:06].
  • LVMH (Luxury Goods): Expected to benefit from stabilization in China, US interest rate cuts, and geographical diversification, leading to increased sales in Europe [00:07:43].
  • MP Materials (Rare Earth Metals): A US-based company capitalizing on the geopolitical tensions between the US and China in the rare earth sector. It has contracts with Apple and the US Department of Defense [00:08:21].
  • Symbotic (Automation): A supply chain automation company that uses advanced AI and robotics, with major clients like Walmart and a backlog exceeding $22 billion [00:09:41].
  • Banco Macro (Argentina): Expected to benefit from the policies of President Javier Milei, which aim to attract foreign capital [00:10:02].
  • Other mentioned stocks include Ferrari (controlled growth), Upcellera (biotech platform), and Kohort (UK defense systems) [00:09:11], [00:09:20], [00:10:11].
  • Cryptocurrencies: The report suggests a potential battle between Ethereum and Bitcoin in 2026 [00:10:22].

The video mentions CD Project as one of the Top Picks for 2026 identified by the Polish brokerage house mBank [00:11:27].

Here is a summary of all the Polish broker top stock picks mentioned in the video:

Polish Broker Top Picks for 2026

• mBank Top Picks [00:11:19]:
  • CD Project (gaming company)
  • Cyberfolks
  • Kruk
  • Mobrook
  • Cryfizen Bank Polski
  • PKO BP (PKOP)
  • Alior Bank
  • Polimexostal
• Noble Securities Top Picks [00:11:57]:
  • These picks focus on a potential revival in the trade and construction sectors.
  • MFO
  • Ferro
  • Unibep
  • Murator
  • Electro Team
  • Mangata Holding
  • Odlewnie

• Wprowadzenie: Film przedstawia ranking 15 popularnych suplementów diety, podzielonych na cztery grupy w zależności od ich udowodnionej skuteczności i uniwersalności zastosowania [00:00:40].

• GRUPA 1: Warto przyjmować codziennie

  • Omega-3 (EPA i DHA) – z uwagi na szerokie korzyści zdrowotne i rzadkie spożywanie ich źródeł w diecie [00:19:41].
  • Witamina D – uznawana za hormon, jest kluczowa z uwagi na jej wielokierunkowe działanie i powszechne niedobory (większość osób w Polsce ma jej zbyt niski poziom) [00:20:20].

• GRUPA 2: Szeroki, korzystny wpływ na zdrowie

  • Cynk
  • Magnez (wskazany ze względu na to, że Polacy spożywają go o 20-30% za mało) [00:13:44].
  • Witamina C
  • Błonnik pokarmowy (większość Polaków spożywa go za mało, choć jest powszechny w żywności) [00:16:56].
  • Probiotyki (ważne dla regulacji pracy jelit, odporności, a także w łagodzeniu objawów depresyjnych i usprawnianiu mózgu) [00:18:32].

• GRUPA 3: Potwierdzona skuteczność, ale wąskie zastosowanie

  • Preparaty wysokobiałkowe (np. odżywki białkowe) – przydatne dla osób aktywnych fizycznie, budujących masę mięśniową, w rekonwalescencji oraz dla osób starszych zagrożonych sarkopenią [00:07:45].
  • Kreatyna – wspomaga wzrost masy i siły mięśni, wzmacnia kości, poprawia sprawność umysłową i pamięć [00:08:40].
  • Melatonina – ułatwia zasypianie, a także łagodzi objawy refluksowe i może obniżać ciśnienie tętnicze [00:10:32].
  • Kolagen – poprawia kondycję stawów, skóry, wzmacnia kości i naczynia krwionośne [00:11:42].

• GRUPA 4: Znikoma skuteczność działania, niepolecane

  • L-Karnityna – jej efekt odchudzający jest marginalny (ok. 1,1 kg redukcji masy ciała w ciągu 8–30 tygodni) [00:01:56].
  • Buzdyganek naziemny (Tribulus Terrestris) – nie ma solidnych dowodów na to, że podnosi poziom testosteronu u większości osób [00:02:50].
  • Woda alkaliczna – promowana głównie marketingowo, organizm sam reguluje równowagę kwasowo-zasadową [00:03:30].
  • Wapń – suplementacja u dorosłych i starszych ma niewielki wpływ na gęstość kości, a może nieść nieznaczne ryzyko dla układu krążenia [00:05:06].

• Tajemnicza substancja BDNF: Kluczowym elementem chroniącym mózg jest BDNF (neurotroficzny czynnik pochodzenia mózgowego), białko działające jak „naturalny nawóz” dla komórek nerwowych [00:00:55]–[00:01:13].
• Wytwarzanie nowych komórek: BDNF stymuluje powstawanie nowych komórek nerwowych i połączeń, zwiększając sprawność umysłową, pojemność pamięci i odporność na zmiany neurodegeneracyjne [00:00:24].
• Mniejsze ryzyko demencji: Wyższy poziom BDNF we krwi wiąże się z aż o 51% mniejszym ryzykiem rozwoju demencji i o 54% mniejszym ryzykiem choroby Alzheimera [00:01:30].
• Osoby szczególnie potrzebujące BDNF: Na podniesieniu poziomu BDNF mogą skorzystać osoby starsze, osoby po udarze mózgu (gdzie poziom spada o ok. 55%) [00:02:14], osoby z depresją [00:02:54], cukrzycą (w kontekście neuropatii) [00:03:30], żyjące w ciągłym stresie [00:05:12] oraz z nadwagą/otyłością [00:05:48].
• Czynniki obniżające BDNF: Negatywny wpływ na poziom BDNF ma przewlekły stres (poprzez kortyzol) [00:05:21] oraz alkohol (niezależnie od dawki) [00:06:33].
• Co podnosi BDNF (Dieta i Suplementacja):
  • Ser pleśniowy (np. Brie, Camembert, 30 g dziennie) [00:07:35].
  • Produkty bogate w kwas alfa-linolenowy (olej lniany, nasiona lnu, orzechy włoskie, nasiona chia) [00:08:00].
  • Kwasy tłuszczowe Omega-3 (tłuste ryby: łosoś, śledź, sardynki, makrela) [00:08:34].
  • Kurkumina (powyżej 500 mg dziennie) [00:08:50].
  • Cynk (30 mg glukonianu cynku dziennie lub z pożywienia: mięso, ryby, podroby, pestki dyni) [00:09:42]–[00:10:06].
  • Probiotyki (mieszanka szczepów Lactobacillus i Bifidobacterium) [00:10:25].
  • Dieta ketogeniczna (w badaniu po 3 tygodniach poziom BDNF był wyższy o 47%) [00:11:12].
  • Borówki, kakao i gorzka czekolada (badania na zwierzętach) [00:11:46].
• Co podnosi BDNF (Aktywność):
  • Ruch i ćwiczenia fizyczne (spacery, bieganie, siłownia, 3-4 razy w tygodniu, łącznie min. 2,5 godz. tygodniowo) [00:11:54]–[00:12:21].

General summary

• Obowiązek KSeF: Krajowy System e-Faktur (KSeF) wchodzi w życie 1 lutego 2024 roku. Należy już teraz nadawać uprawnienia dostępu.
• Moduł Certyfikatów i Uprawnień (MCU): Jest to tymczasowe rozwiązanie do zarządzania uprawnieniami. Docelowo funkcjonalność trafi do aplikacji podatnika KSeF 2.0.
• Metody Uwierzytelniania (Logowania) w KSeF:
  • Profil Zaufany (najczęściej stosowany).
  • Podpis kwalifikowany.
  • Pieczęć elektroniczna.
  • Certyfikat KSeF (najwygodniejszy w pracy z systemami księgowymi).
• Identyfikator w KSeF: Najważniejszym adresem, gwarantującym dostarczenie faktury, jest numer NIP.
• Uprawnienia Podstawowe: Można nadawać uprawnienia do wystawiania faktur, przeglądania faktur (kosztowych i przychodowych), przeglądania uprawnień (do nadawania/odbierania dalszych uprawnień) oraz przeglądania historii sesji.
• Nadawanie Uprawnień dla Podmiotów Innych niż JDG (Spółki, Spółki Cywilne): Wymagane jest złożenie papierowego lub elektronicznego druku ZAF-FA (Zgłoszenie/aktualizacja/odwołanie administratora) w celu wyznaczenia pierwszej osoby (administratora) w systemie. Alternatywą jest Pieczęć Elektroniczna.
• Uprawnienia dla Biura Rachunkowego: Przedsiębiorca może nadać uprawnienia konkretnemu podmiotowi (biuru rachunkowemu) z prawem do dalszego przekazywania uprawnień, co pozwala biuru na przydzielenie dostępu do klientów swoim pracownikom.
• Certyfikaty KSeF: Są to dwuletnie "dowody tożsamości", które pozwalają na wygodne uwierzytelnianie się w KSeF (np. przez systemy księgowe bez każdorazowego logowania Profilem Zaufanym).
• Ilość Certyfikatów: Można wygenerować dwa certyfikaty: jeden do uwierzytelniania w systemie, drugi do wystawiania faktur w trybie offline.
• Generowanie Certyfikatu Podmiotu: Aby uzyskać certyfikat na spółkę (a nie na osobę fizyczną-administratora), konieczne jest posiadanie Pieczęci Elektronicznej do pierwszego uwierzytelnienia.
• Certyfikat dla Księgowego: Księgowy korzysta z własnego certyfikatu (jako osoba fizyczna), który w połączeniu z nadanymi mu przez klienta uprawnieniami pozwala na dostęp do faktur klienta.
• Faktury Zagraniczne: Faktury przychodowe dla kontrahentów zagranicznych (z NIP UE lub spoza UE) muszą być wystawiane w KSeF. Faktury kosztowe otrzymane od kontrahentów zagranicznych nie będą trafiać do KSeF.

JDG summary

📝 KSeF dla JDG (Profil IT): Kluczowe Informacje

• Łatwość Dostępu dla JDG: Jako osoba fizyczna prowadząca JDG, masz automatyczny, pełny dostęp do KSeF (przy użyciu Profilu Zaufanego lub podpisu kwalifikowanego) bez konieczności składania formularza ZAF-FA czy innych formalności wstępnych.
• Zarządzanie Uprawnieniami: Możesz samodzielnie i szybko nadawać uprawnienia innym osobom (np. księgowemu) bezpośrednio w systemie.
• Automatyzacja (Certyfikaty KSeF): Kluczowe dla branży IT jest wykorzystanie Certyfikatów KSeF. Pełnią one funkcję tokenów służących do uwierzytelniania maszynowego (np. dla Twojego programu księgowego lub systemów, które zintegrujesz z KSeF). Certyfikaty są ważne 2 lata.
• Dwa Certyfikaty: Możesz wygenerować dwa różne Certyfikaty KSeF: jeden do głównego uwierzytelniania, drugi dedykowany do generowania faktur w trybie offline (z kodem QR).
• Fakturowanie Offline: Wystawienie faktury poza KSeF (offline) wymaga użycia certyfikatu KSeF i musi nastąpić wysyłka do KSeF najpóźniej następnego dnia roboczego.
• Usługi Zagraniczne (Przychody): Faktury za usługi IT świadczone na rzecz kontrahentów zagranicznych (zarówno unijnych, jak i spoza UE) muszą być wystawiane w KSeF.
• Koszty Zagraniczne: Faktury kosztowe, które otrzymujesz od zagranicznych dostawców (np. subskrypcje, sprzęt), nie są przesyłane do KSeF.

Możesz już zacząć testować: https://pomoc.infakt.pl/hc/pl/articles/14972316754834-Integracja-z-KSeF-za-pomoc%C4%85-tokenu

• Media circulated a claim that Polish language is best for prompting, but this was not a conclusion from the OneRuler study.
• OneRuler is a multilingual benchmark testing how well language models process very long texts in 26 languages.
• Models performed on average best with Polish, but differences compared to English were small and not explained.
• Polish media prematurely concluded Polish is best for prompting, which the study's authors did not claim or investigate.
• The benchmark tested models on finding specific sentences in long texts, akin to CTRL+F, a function AI models inherently lack.
• Another task involved listing the most frequent words in a book; models often failed when asked to acknowledge if an answer was not present.
• Performance dropped likely because the task required full context understanding, not just text searching.
• Different books were used per language (e.g. Polish used "Noce i dnie," English used "Little Women"), impacting the fairness of comparisons.
• The choice of books was based on expired copyrights, which influenced the results.
• There is no conclusive evidence from this benchmark that Polish is superior for prompting due to multiple influencing factors.
• No model achieved 100% accuracy, serving as a caution about language models' limitations; outputs should be verified.
• Researchers advise caution especially when using language models for sensitive or private documents.
• The OneRuler study was reviewed and presented at the CoLM 2025 conference.

• Jawność wynagrodzeń (od 24 grudnia 2025 r.)

  • Obowiązek ujawniania wynagrodzenia lub widełek płacowych przed rozmową kwalifikacyjną.
  • Zakaz pytania o wcześniejsze zarobki kandydata.
  • Oferty pracy muszą mieć neutralne płciowo nazwy stanowisk.
  • Wynagrodzenie obejmuje wszystkie składniki – premie, dodatki, benefity.
  • Od czerwca 2026 r. firmy zatrudniające ≥100 osób będą musiały raportować lukę płacową.
  • Wymagana aktualizacja polityki wynagrodzeń i szkoleń rekruterów.

• Nowe zasady liczenia stażu pracy (od 2026 r.)

  • Do stażu pracy będą wliczane umowy B2B, zlecenia i agencyjne objęte składkami ZUS.
  • Możliwość wydłużenia urlopu, odpraw i okresów wypowiedzenia.
  • Pracownik ma 24 miesiące na udokumentowanie wcześniejszej współpracy.
  • Firmy powinny przeanalizować historię zatrudnienia i zaktualizować regulaminy.
  • Zmiana zwiększy koszty organizacyjne i kadrowe.

• Nowe uprawnienia Państwowej Inspekcji Pracy (od 1 stycznia 2026 r.)

  • PIP będzie mógł samodzielnie stwierdzić istnienie stosunku pracy.
  • Decyzja administracyjna zastąpi wyrok sądu i będzie natychmiast wykonalna.
  • Możliwość zdalnych kontroli, żądania transmisji wideo, przesłuchań online.
  • Firmy muszą przeanalizować umowy cywilnoprawne pod kątem ryzyka uznania za etat.

• Mobbing i dyskryminacja – nowe przepisy

  • Zniesienie wymogu „długotrwałości” mobbingu – wystarczy uporczywe nękanie.
  • Minimalne zadośćuczynienie: 12-krotność miesięcznego wynagrodzenia.
  • Obowiązek wprowadzenia formalnej procedury antymobbingowej.
  • Nowe formy dyskryminacji: przez asocjację i przez domniemanie.
  • Wymagane szkolenia dla kadry i jasne procedury zgłaszania naruszeń.

• Cyfrowa komunikacja z pracownikami

  • Zastąpienie „formy pisemnej” przez „postać papierową lub elektroniczną”.
  • Możliwość komunikacji e-mail, przez komunikatory lub SMS.
  • Pracodawca musi udowodnić doręczenie wiadomości.
  • Konieczność aktualizacji regulaminu pracy i zgodności z RODO.

• Płaca minimalna 2026

  • Od 1 stycznia 2026 r. wzrost do 4806 zł brutto/miesiąc i 31,40 zł brutto/godz.
  • Wzrost kosztów zatrudnienia, składek ZUS i świadczeń.
  • Firmy powinny uwzględnić zmiany w budżetach kadrowych.

• Polityka AI w organizacji

  • Wymóg wprowadzenia zasad korzystania z AI zgodnie z unijnym AI Act.
  • Brak polityki może zostać uznany za naruszenie obowiązków pracodawcy.
  • Konieczność określenia, gdzie AI można, a gdzie nie można stosować.

• Podsumowanie działań dla firm

  • Zaktualizować regulaminy i umowy.
  • Przeszkolić menedżerów i dział HR.
  • Przygotować system do raportowania płac i cyfrowego obiegu dokumentów.
  • Przeanalizować umowy B2B i zlecenia pod kątem ryzyka PIP.
  • Wczesne przygotowanie zapewni spokój i przewagę konkurencyjną.

Fulgentin is a Swedish polishing agent which can be used to polish up a typewriter.

https://www.flitz.com/

William Ebbink, Tom Hansen, Wayne Bouchard, and Blake Banner swear by this. All seem to like it for metal and plastic, and all seem to like it for paint on typewriters as well.

via https://www.facebook.com/groups/705152958470148/posts/956242590027849

• 🦶 10,000 steps a day is the minimum<br /> Regular physical activity, even in the form of a 15–30 minute walk daily, can extend life by 3–5 years. The exact number of steps doesn't matter—what counts is consistent movement.

• 🔁 Day of effort, day of rest<br /> Daily intense exercise, such as running 10 km, can lead to physiological stress. A recommended rhythm is one day of activity followed by one day of recovery, which supports the creation of new mitochondria.

• 🌬️ What happens during the break<br /> On the rest day, the body prepares for the next activity: it creates mitochondria, replenishes energy, and regenerates cellular structures.

• 🧠 Physical activity affects the brain and hormones<br /> Movement reduces cortisol, which increases levels of testosterone and estrogen. This influences libido and overall mood.

• 💧 Hydration is essential<br /> Activity increases water loss—you should drink at least 1.5–2.5 liters of water daily. Avoid dehydration caused by coffee, alcohol, and tea.

• 🌲 Best activity is outdoors<br /> Walking in the forest is more beneficial than exercising in the city—better microbiota, fewer toxins, and cleaner air.

📊 Insights Based on Numbers

• 🚶‍♀️ 15-minute walk daily = +3 years of life
• 🏃‍♂️ 30 minutes daily = +5 years of life
• 💧 Body loses about 2.5 liters of water daily through sweat, breath, and urine
• 🏃‍♂️ 4 km walk to and from work = full daily dose of activity

• Average BMI in Poland: The average BMI of Poles is 26.33, which falls into the overweight category (BMI ≥ 25). Approximately 60% of Poles are classified as overweight.
• Comparison with Hungary: Poland and Hungary have the highest proportion of overweight individuals in Europe.
• Physical Activity in Poland:
  • Poland ranks second to last in Europe regarding physical activity levels.
  • Over one-third of Poles hardly engage in sports.
  • The average number of weekly physical activities has dropped from 3 to 2.7, the second-lowest in Europe (Hungary ranks lowest at 2.4).
• BMI Trends in Europe: In the past decade, BMI has increased across most European countries.
• Countries with the Fewest Overweight Issues: Switzerland, Austria, France, and Italy have the lowest prevalence of overweight individuals.

• Revolut accounts are difficult for Polish bailiffs to seize because the bank operates under a Lithuanian license and does not have a branch or headquarters in Poland. It is not part of the OGNIVO system, which facilitates communication between banks and enforcement authorities.

• Revolut operates legally in Poland through cross-border services under the "single passport" rule. Deposits are protected up to €100,000 by the Bank of Lithuania, ensuring client security.

• Polish IBANs are available through Revolut via cooperation with Aion Bank, enabling users to receive salaries, make transfers, and use payment systems like BLIK.

Chinese cars with record sales growth in Poland, in January 1000% increase in registrations year-on-year (2 thousand), and their market share jumped to 5%; the most popular brand is MG (1 thousand units), ahead of e.g. Fiat, Citroën, Suzuki and Opel.

In the whole of 2024, 11 thousand Chinese cars were registered, and in 2023 only 160.

Prices of the cheapest Chinese cars:

• MG3 PLN 73.5 thousand, 1.5 l engine
• BAIC Beijing 3: PLN 79 thousand, 1.5 l engine
• MG ZS Classic PLN 80 thousand, 1.5 l engine

The cheapest hybrid: MG ZS Hybrid+: PLN 99 thousand, 1.5 l engine.

• Daily intake of 1g of omega-3 fatty acids can slow down aging, especially when combined with vitamin D and exercise - as demonstrated by a 3-year study on 777 Swiss seniors[1][2].

• Epigenetic clocks were used to measure the pace of aging, showing up to 4 months of biological age reduction[1][3].

• Additional benefits included:

  • 61% reduction in invasive cancer risk[4]
  • 10% reduction in falls[4]
  • 13% decrease in infection rates[4]

• Sources of omega-3: fish, seafood, rapeseed and flaxseed oil, walnuts, supplements[7][9]

Citations: [1] https://www.sci.news/medicine/omega-3-supplementation-biological-aging-13635.html [2] https://www.news-medical.net/news/20250204/Omega-3-fatty-acids-and-vitamin-D-slow-biological-aging-in-older-adults.aspx [3] https://www.nature.com/articles/s43587-024-00793-y [4] https://www.medonet.pl/leki-od-a-do-z/witaminy-i-mineraly,wystarczy-gram-dziennie--spowolnisz-starzenie-nawet-o-cztery-miesiace,artykul,86261609.html [5] https://www.eurekalert.org/news-releases/1072552 [6] https://www.national-geographic.pl/nauka/kwasy-omega-3-to-pigulka-mlodosci-zwlaszcza-w-polaczeniu-z-witamina-d/ [7] https://dzienniknaukowy.pl/kwasy-tluszczowe-omega-3-wydaja-sie-spowalniac-procesy-starzenia [8] https://translate.google.com/?prev=_t&hl=pl&ie=UTF-8&eotf=1&sl=en&tl=zh-CN [9] https://www.businessinsider.com/taking-omega-3-supplements-may-slow-down-aging-study-2025-2 [10] https://pubmed.ncbi.nlm.nih.gov/36629088/ [11] https://www.sciencedaily.com/releases/2025/02/250204132423.htm

Participants were asked: "Is your walking speed faster than people of your gender and age?" Based on their answers, they were categorized as "fast walkers" or "slow walkers."

The study included:

• 8,578 obese individuals,
• 9,626 individuals with a large waist circumference,
• 6,742 individuals meeting both criteria.

Summary:

• Overweight individuals who perceive their walking speed as fast have a 30% lower risk of diabetes, along with reduced risks of hypertension and dyslipidemia.
• Subjective assessment of walking speed can serve as a simple and cost-effective tool to identify metabolic health risks.
• Fast walking indicates the good condition of muscles, joints, and the cardiovascular and respiratory systems.
• Previous research has linked slow walking speed to an increased risk of cardiovascular diseases and higher mortality rates in older adults.

• Regular coffee consumption can extend life by an average of 1.8 years, according to researchers from the University of Coimbra.
• Findings are based on a meta-analysis of over 50 studies.
• Benefits of coffee consumption include:
  • Reduced risk of heart disease, type 2 diabetes, and obesity.
  • Improved circulation.
  • Relief from muscle pain.
  • Anti-inflammatory effects due to chlorogenic acids, which act as antioxidants combating free radicals responsible for cellular aging.
• Recommendations:
  • Limit intake to no more than 4 cups per day.
  • Avoid adding sugar and cream.

Summary

🌍 Avoiding Tax Legally in Other Countries

Changing tax residency for half a year may help avoid taxes (but it;s complex and rather recommended for very high earnings). You can move for example to: - United Arab Emirates: No crypto tax. - Germany: No tax on crypto sold after holding for 12 months. - Portugal: Similar tax-free policies for holding over a year.

🔄 What Is Taxed?

Transactions converting cryptocurrency into fiat currency (e.g., PLN, USD) or purchasing goods like property or pizza with cryptocurrency are taxable. Pure crypto-to-crypto transactions are not taxable.

📈 How to Calculate Tax

Calculate the difference between the amount spent to acquire cryptocurrency and the amount earned from its sale. Example: If Bitcoin was bought at $30,000 and sold at $40,000, the taxable income is $10,000.

💰 Tax Rate Overview

• Income up to 1 million PLN is taxed at 19%.
• Income exceeding 1 million PLN incurs an additional 4% solidarity tax, totaling 23% for high earners.

📃 Keeping Records

Tax obligations arise at the moment of converting crypto to fiat or goods, not at the time of withdrawal from an exchange. Keep detailed records to avoid issues during audits or when exchanges request proof of funds.

⚠️ Challenges and Advice

Tax laws in Poland are comprehensive and offer few loopholes. Engaging tax professionals is strongly advised to ensure compliance and minimize errors.

🔄 Deferring Tax Payments in Poland Using Stablecoins

One strategy involves converting crypto profits into stablecoins at year-end and selling them in the following year to postpone taxation. Below is a detailed breakdown of how the strategy works and its limitations.

The Concept

Stablecoins are cryptocurrencies pegged to fiat currencies (e.g., USD or EUR) and have stable values. Using stablecoins in Poland offers a way to legally defer tax payments:

1. End-of-Year Transaction:

   • Convert your cryptocurrency gains (e.g., Bitcoin) into stablecoins like Tether (USDT) or USD Coin (USDC) at the end of the tax year.
   • These transactions, as crypto-to-crypto conversions, are not taxable in Poland.

2. Start-of-Year Sale:

   • In the new tax year, sell the stablecoins for fiat currency (e.g., PLN).
   • The taxable event occurs in the following year, deferring the tax obligation.

Benefits of This Strategy

1. Tax Payment Deferral:

   • Delays the payment of taxes on your crypto gains by shifting the taxable event to the next year.

2. Inflation Advantage:

   • Inflation reduces the real value of money over time, decreasing the actual financial burden of the deferred tax.

3. Liquidity Management:

   • Funds remain accessible as stablecoins, which can be reinvested or used in decentralized finance (DeFi) during the deferral period.

How Long Can This Be Done in Poland?

• The strategy can be legally repeated annually for up to 15 years.
• After 15 years, the deferred gains may be treated differently or trigger tax liabilities due to long-term reporting requirements. It's important to monitor evolving tax regulations in Poland to ensure compliance.

Key Considerations

1. Documentation:

   • Maintain detailed records of all transactions, including dates, values, and stablecoin transfers, for tax compliance and audits.

2. Stablecoin Selection:

   • Choose stablecoins with strong pegs to fiat currencies to avoid price fluctuations that may affect gains or losses.

3. Regulatory Changes:

   • Polish tax laws are subject to change. Always confirm that the strategy remains valid before executing it.

Example

• Year 1 (2023):

  • Bitcoin bought for PLN 50,000.
  • Sold for PLN 150,000 at the end of 2023.
  • Proceeds converted to USDT (not taxable in Poland).

• Year 2 (2024):

  • USDT sold for PLN 150,000 in January.
  • Taxable gain of PLN 100,000 is reported in the 2024 tax year.

Limitations

1. Short-Term Transactions:

   • If stablecoins are sold within the same year as the crypto-to-stablecoin conversion, the tax deferral benefit is lost.

2. Exchange Fees:

   • Frequent crypto-stablecoin conversions may incur exchange fees, slightly reducing net gains.

3. Regulatory Risks:

   • Future changes to tax laws or stablecoin regulations could impact the strategy's viability.

This strategy allows you to legally defer cryptocurrency taxes for a significant period, maximizing your financial flexibility and leveraging stablecoin stability. Always consult a tax professional for tailored advice and compliance.

Article about remote work

Gold has risen in price by 33% since the beginning of the year and is now worth PLN 10,780 per ounce. This is almost the best year for this precious metal in 45 years.

It may be over of IP BOX (5%) in 2025.

This article (which can be viewed using a paywall remover) shows that even if someone does not deal directly with code, the court may think otherwise:

Fiskus i NSA nie pozwalają na niższą stawkę ryczałtu W sprawie, która doszła do NSA, spór ze skarbówką zaczął się od wniosku o interpretację informatyka prowadzącego jednoosobową działalność. Napisał, że zajmuje się projektowaniem i rozwojem technologii informatycznych dla sieci i systemów komputerowych lub ich poszczególnych składowych/komponentów. Świadczy też usługi pomocy technicznej. Szczegółowo opisał wszystkie czynności. Podkreślił też, że do zakresu jego obowiązków nie należy tworzenie oprogramowania. Dlatego uważa, że ma prawo do niższej stawki ryczałtu. Fiskus miał jednak inne zdanie. Uznał, że informatyk powinien płacić 12 proc. ryczałt, ponieważ „okoliczność, że do zakresu obowiązków podatnika nie należy tworzenie oprogramowania komputerowego, nie jest wystarczającą przesłanką do uznania braku związku świadczonych usług z oprogramowaniem”.

Informatyk zaskarżył interpretację, przegrał jednak zarówno w pierwszej, jak i drugiej instancji. Wojewódzki Sąd Administracyjny w Gliwicach zauważył, że z wniosku o interpretację wynika, iż świadczone usługi są związane z rozwojem systemu SAP. Ten system jest oprogramowaniem wspomagającym prowadzenie przedsiębiorstwa. Opisane usługi są więc niewątpliwie związane z oprogramowaniem – uznał gliwicki WSA. Za szerokim rozumieniem pojęcia „usługi związane z oprogramowaniem” opowiedział się też NSA. Podkreślił, że nie chodzi tylko o programowanie, ale również inne czynności. Także te, które wykonuje przedsiębiorca.

Sąd wymienił wszystkie obowiązki informatyka i po prostu stwierdził, że są to usługi związane z oprogramowaniem. Po NSA spodziewałbym się głębszej analizy i dokładnego określenia, które z wymienionych czynności spełniają to kryterium. Miejmy nadzieję, że kolejne orzeczenia będą wnikliwsze. I po głębszych rozważaniach może okaże się, że to jednak podatnicy mają rację – podsumowuje Piotr Sekulski

In September, employers in Poland published 12% more job offers y/y (288 thousand).

The increase has been going on for 4 months, and now it has reached the highest level since March 2022. The largest increase in the number of job offers is in medical professions (24%) and manual workers (13%). Decrease among financiers (-15%), HR specialists (-10%) and lawyers (-7%). In IT, the number of offers increased by 5%, and in marketing and sales by 1%.

Drinking 3 cups of coffee or 200-300 mg of caffeine a day can halve the risk of diseases such as type 2 diabetes, coronary artery disease and stroke, researchers from Suzhou University in China, in collaboration with Swedish scientists, have shown.

Moderate caffeine consumption may protect cardiovascular health, regardless of age, gender, smoking or diet. The study is based on data from over 300,000 people from the UK Biobank, collected over 11 years.

making custom paint for my typewriters........ by [[Just My Typewriter]]

Color matching typewriter paint with fingernail polish<br /> use phots to match colors

Based on her analysis, ranked:<br /> - Blank Beauty https://www.blankbeauty.com/<br /> - Orly Color Labs https://colorlabs.com/<br /> - Color Club https://colorclub.com/products/the-polish-factory-custom-nail-polish

Physically matching colors in person in a store may be better.

Distinguishing some European keyboards on typewriters.

via u/Cevkica at https://www.reddit.com/r/typewriters/comments/1eih25t/finally_got_a_letera_32/lg70tm0/

Infopiguła:

Liczba Polaków zarabiających ponad 10 tys. zł / mc wzrosła w 2022 r. o 51% rdr., do 1,5 mln osób. Na koniec 2022 r. było w Polsce 90 tys. milionerów dolarowych, 10% mniej niż rok wcześniej.

Pensje zarabiających ponad 10 tys. wzrosły o 10% do ok. 375 mld zł. Głównym czynnikiem była wysoka inflacja, ale też napływ Ukraińców z dobrymi zarobkami w korporacjach.

Liczba osób z zarobkami 20-50 tys. zł / mies. wzrosła o 38% do 440 tys., tych z zarobkami między 50 a 83 tys. zł wzrosła o 1% do 84 tys., a osób z zarobkami ponad 83 tys. zł (czyli 1 mln rocznie) spadła o 5% do 35 tys. O prawie 2% wzrosła liczba osób z majątkiem ponad 50 mln $.

List of reasons (below) why I may be paying for BIK alerts (36 (if extended before 07/2024) or 42 PLN per year, although I used to pay 24 PLN).

I may generally consider it while taking a housing loan.

How to simply decide if to use CMD or ENTRYPOINT in a Dockerfile

let id = response.headers.get("X-Request-ID");
if (id) {
  let info = this._pendingRequests.get(id);
  if (info) {

This is unused.

Windows 10 LTSC

You may want to wait for Windows 11 LTSC before updating from Windows 10 which gets LTSC first

Instead of mentioning sha1sum(1) or linking to some seedy third-party service, dding a button right here to do calculate the SHA-1 for a given file would be trivial...

Why it's worth to use ad blockers & how site owners could replace this business model

This query doesn't behave as expected. Consider by way of comparison to a Google search for anything -site:pinterest.com.

Unused. Caller can/should be passing this in so we can handle the quota check internally.

What does this mean?

There's nothing really here. We should say so.

Polish the UI on this to eliminate the confusion. Communicate that the JSON option is for people who know what JSON is. If you don't know what JSON is, it's not the option you want.

This is an opportunity to delight the user by intercepting their "bad" behavior and steering them in the right direction.

The implicitness that this "protocol" pushes into the implementing methods (seemingly odd return values) is undesirable. Make it explicit. The implementing methods should be able to do something like Validator.changeExpectation(this, this.onresource) (which in turn changes the target's ontokencontent handler).

Unnecessary check.

Loving sister-in-law

Dear brother Stas

on May 22, [19]62

Americanized term for Polish grandfather.

Better to use querySelectorAll and then filter based on figure designation (e.g. nodeValue.startsWith(" (Fig. 1) ")).

Unused!

(Caller should also probably look more like:

let system = new SystemB(document);
system.attach(document.querySelectorAll("script"))

... where the querySelectorAll return value's role is to act as a list of document figures, for the reasons described elsewhere https://hypothes.is/a/-n-RYt4WEeu5WIejr9cfKA.)

Why does the Edit link point to /contact/edit, but the Unpin link point to /derp/contact/unpin?

What is this referring to? Can't tell without diving into the source.

"JavaScript" (or "JS")

"JavaScript" (or "JS")

For "untitled" posts, this should probably be the post date, or maybe something like "April 20, 2021 (qo1uj5qae3)", where the autogenerated ID is de-emphasized (greyscale or something).

gaps between lines is off here.

No close fence?

Need to eliminate the overlap between this page and the Development Setup page.

See also: https://hypothes.is/a/CSposKLsEeu7iideSalB8w

bad hygiene; unnecessary

Need to eliminate the overlap between this page and the Getting Started page.

See also: https://hypothes.is/a/DyLhNKLsEeufFONBnjpvDw

How about a writefreely probe command that performs basic checks for this stuff?

@2:00+ Subscribe widget not shown on index pages. Should be replaced with an inline deep link that addresses the widget on the actual post (shown in the video immediately afterward) by a fragment identifier.

Is this the kind of claim we want to be making at the WriteFreely level? Ideally, this statement is true on all instances, but I fear a cavalcade of hacked together versions powering instances where various promises like this get broken.

This "link" (and the "Make default editor" button) are "broken" (presumably because I don't have a pro account, but there is no clear call-to-action here).

This matrix is confusing. I'm not sure I get it even now. (What's the last line "user + blogs + posts" about?)

"Write.as Pricing"

"allow"? "enable"?

Link to docs on this.

"the write.as guide"?

Inconsistency here between "Dates are shown" and "No dates shown" (and "Latest posts listed first", for that matter).

Change the "mood" (?) here for unselected options so that it's quasi-subjunctive(?) so we'd say e.g. "Only you will be able to read this blog [...]". (Should probably also eliminate ambiguity about "while you're logged in qualifier".)

In comparison, almost all adults use only the left hemisphere of the brain

Cats help with depression

Cats help kids with autism to communicate

Cats are funny (healthy) to watch ;)

Cats get rid of your stress

Cats save your heart

Coliving as a solution to staying alone

Data on health consequences of being alone

Health consequences of being alone as a young person

Health consequences of being alone

Percentage of people living alone

Mystical experience description detected.