Is a long life simply more years? Or is it, above all, more quality? That is the question opening the premiere episode of the podcast "A Plan for a Long Life" – a conversation between Mirosław Borowicz and Dr Włodzimierz Kubiak about how to consciously build a life in good physical and mental shape, for many years to come.
About the "A Plan for a Long Life" podcast
"A Plan for a Long Life" is a podcast by Proxin Development – a Poznań-based developer with over 19 years of experience, the first in Poland to build the philosophy of longevity into the DNA of its development. Proxin is a company for which a property is not just floor area and location – it is an environment in which people are meant to live better, longer and on their own terms.
The podcast was created as a natural extension of this philosophy. Its creators start from the premise that building a plan for a long life does not begin in retirement. It begins today – regardless of age. Every episode is based solely on scientifically confirmed facts, presented in accessible language – for anyone who wants to consciously care for their health, quality of life and good habits.
The podcast is hosted by Mirosław Borowicz – a lawyer, entrepreneur and investor with many years of experience in real estate projects, the creator of the Izera Park concept – and Dr Włodzimierz Kubiak – a physician, graduate of the Poznań University of Medical Sciences, a former specialist in anaesthesiology, oncology and palliative medicine, associated with the pharmaceutical industry for 25 years, and an enthusiast of lifestyle medicine and longevity.
Episode 1: What is longevity and why are we here?
In the premiere episode, Mirosław Borowicz and Dr Włodzimierz Kubiak explain why they decided to host this podcast together, what longevity really is and how to distinguish a scientific approach to health from internet myths. The conversation touches on the pillars of lifestyle medicine – from physical activity, through nutrition and human relationships, to sleep and stress management.
Longevity is not only the length of life – it is its quality
One of the first questions raised in the conversation is the definition of longevity. Is it about immortality? About breaking longevity records? The hosts answer in unison: no.
"We're talking about living as long as possible at the highest possible quality. So that at 80, 90, and I hope 100, you can still go on a hike in the mountains or do the shopping. We won't avoid the fact that quality will decline – but the point is to make that decline as slow as possible." – Dr Włodzimierz Kubiak
Mirosław Borowicz cited a line attributed to John F. Kennedy that captures the essence of longevity well:
"It's about adding life to years – not just years to life." – Mirosław Borowicz, after John F. Kennedy
The earlier the better – but it's never too late
Dr Kubiak pointed out that ageing processes accelerate at three key moments: around the age of 44, around the age of 60, and then near the age of 75 – which corresponds to the "cliff" concept of Dr Peter Attia, one of the most important voices in the global longevity debate.
"If we start taking care of ourselves at 30, that's optimal. But it's never too late. The important thing is to start as early as possible, because the earlier we start, the greater the effects we can achieve." – Dr Włodzimierz Kubiak
Mirosław Borowicz reached for a metaphor that illustrates the importance of acting early:
"The crew of the Titanic spotted the iceberg – but too late. We're at a similar moment. The sooner someone sees that iceberg and takes action, the greater the effects they can achieve." – Mirosław Borowicz
Medicine 3.0 – an approach that changes the perspective
An important concept introduced by Dr Kubiak is lifestyle medicine – called Medicine 3.0 by Dr Peter Attia. Unlike Medicine 2.0, which reacts to the symptoms of disease, Medicine 3.0 works preventively and looks at the person holistically.
"At university we were taught about pills, pharmacology and diseases. No one taught me dietetics or the role of physical exertion. Medicine 3.0 starts from a different premise – we intervene earlier, before symptoms appear. Not to eliminate them, but to prevent them." – Dr Włodzimierz Kubiak
Importantly, Medicine 3.0 does not exclude pharmacological treatment. If someone has hypertension or a lipid disorder, medication is necessary. Lifestyle medicine complements treatment with a change of habits that can significantly improve health parameters.
The pillars of a long life in good quality
Dr Kubiak discussed, one by one, the pillars that, according to current scientific knowledge, have the greatest impact on the length and quality of life:
Physical exertion
There is no pill that could replace movement. The minimum is 150 minutes of activity per week, but the intensity and form should be chosen individually. Regularity, not intensity, is key.
"No age is an obstacle to starting physical exercise – because it improves practically all our parameters." – Dr Włodzimierz Kubiak
Healthy eating
Regardless of the dietary model, the common denominator is excluding processed food. Conscious eating requires determination, because knowledge rarely goes hand in hand with practice.
Human relationships
The quality of social relationships accounts for as much as 50% of the influence on the length and quality of life. It's not only family and close friends – activity in associations, hobbies and community also count. Isolation shortens life.
"Imagine yourself at 85 – alone, without family, without friends. Human relationships have an enormous, immense impact on the length and quality of our lives." – Dr Włodzimierz Kubiak
Stress regulation and regeneration
Short-term stress mobilises. Chronic stress destroys. Regeneration, a change of surroundings and disconnecting from digital stimuli are part of a health-promoting strategy, not a luxury.
"I want to create an Academy of Good Habits. When we're at home, we're distracted by chores. In a space where we naturally slow down and see the availability of nature and our surroundings, we begin to change our thinking. That can be a starting point." – Mirosław Borowicz
Sleep hygiene
Sleep is the time when the brain clears itself of toxins and the muscles rebuild. The most important thing is a fixed waking time. The bedroom should serve only for sleep – dark, cool (around 18–19°C) and free of screens.
Avoiding stimulants
Nicotine and alcohol have a scientifically confirmed destructive effect on the cardiovascular system and increase the risk of cancer. This is a pillar everyone knows – but the difficulty lies in putting it into practice.
Genes or lifestyle? The answer is clear
"Genes account for 15–25% of the influence on our longevity. That means 75–80% is us – how we behave, what lifestyle we lead. Saying that everything is written in our genes and I can't change anything is absolutely untrue." – Dr Włodzimierz Kubiak
Three principles from the first episode
Mirosław Borowicz summed up the conversation in three points worth remembering:
- Health is not only the length but the quality of life. Longevity means not only reaching a great age, but above all living in health, vitality and wellbeing for as long as possible.
- Longevity is a personal strategy, not a rigid prescription. Each of us has a different history, goals and circumstances. A plan for a long life is the art of finding your own path.
- Everyday choices matter enormously. Lifestyle, diet, movement, sleep, stress and relationships play a far greater role than genes. Conscious decisions every day are an investment in the future.
Izera Park – a development built on the philosophy of longevity
What Mirosław Borowicz talks about in this episode – a second home as a starting point for a good life, a community of people with similar values, easy access to nature without the stress of travelling – is exactly what Izera Park in Świeradów-Zdrój offers.
Świeradów-Zdrój, with over 250 years of spa tradition, a microclimate rich in radon and the unique air of the Izera Mountains, is a place that is health-promoting in itself. Izera Park is ownership – with no hotel restrictions. You use it when you want; you rent it if you want. The development includes the IzeraZEN zone with a Japanese Ganbanyoku sauna and a fitness room. A façade of wood charred using the Yakisugi method underlines the connection between architecture and nature.
In the podcast, the hosts announced that they want Świeradów-Zdrój to become a Polish Blue Zone – a place where the philosophy of longevity is put into practice every day. The planned Longevity Centre at Izera Park is intended to be a place where everyone can begin their own personal plan for a long life.
Listen to the first episode and start your plan for a long life
Watch the episode: https://youtu.be/L5iWfZVt0dk
Want to find out more about Izera Park?
+48 603 711 805 / sprzedaz@proxin.pl / izerapark.pl
