17 questions for... Joanna Kowalczyk-Bednarczyk, PhD, biologist, vegan, author of the Bieganizm blog and books for children

For me, work life balance is... necessary, daily time just for me and my family. In the times we live in and running our own business, where working hours are virtually irregular and I could work non-stop, imposing certain limits on myself is necessary. I consciously call it a limitation because it is easy to get caught up in work. Because I love my job so much, it's not hard to lose myself in it. I'm glad we worked it out as a family and we have time every day to be offline and focus only on ourselves. Additionally, my escape is going to the forest for a walk. Even an hour with nature allows me to maintain balance and harmony in my life.

My three most important daily health habits are... exercise, proper nutrition and sleep. For me, a day is the whole day, which is why sleep is a particularly important element that complements the proper functioning of the body and its regeneration.

The sports I practice regularly are... running and yoga. I try to make sure I have time on the mat every day or every other day. Usually it is early morning, sometimes I am joined by a dog, not only the one with its head down, sometimes my younger son who exercises with me. However, the assumption is that this is a moment only for me - to wake up and stretch.

I spend… 8-9 hours a week on physical activity . Every day I try to have an hour of continuous exercise, but of course it doesn't always work out. If I can't afford to get on the mat or run, then when I'm at a meeting in the city, I walk or bike home.

My motivation for sports is... feeling better after being active. I also cannot forget about such advantages as mental clarity, head ventilation, lung ventilation and improved circulation. The feeling of well-being after good physical exercise cannot be replaced by anything else. Interestingly, in my case, most ideas and solutions to various problems come to me while running.

I don't meditate... but I tried once. I replace the classically perceived meditation with going to the forest, hugging a tree, and taking deep breaths. I focus only on the stimuli that nature gives me, I listen to it, I listen to myself. It's like meditation.

My diet is based on... only plants.

I end the day by… reading a book and being affectionate with my husband.

I spend… 6-7 hours sleeping . I have been a vegan for many years, while also leading an active lifestyle. I noticed that the time I need for night regeneration is shorter than before. I have the impression that the body is not so burdened, it functions better, it is simply easier for it. I also try to fall asleep before midnight and usually wake up after 5 am
rested. Sleep quality is an indicator of many changes in our body, and it is worth taking a closer look at how we sleep and how we wake up.

The things I do only for myself are... a walk in the forest, reading a book and writing children's books. I'm writing a diary, only for myself at the moment, but who knows what the future will bring...

My little sins are… Netflix series. They can really draw me in and this is the moment when I go to bed too late, getting lost in the world of other people's stories.

Happiness for me is... peace. Knowing that I will always find support in my loved ones, I will not be abandoned even in the worst or most difficult situations. It gives me a sense of security and peace of mind. I think this state is likely to last for a very long time.

Luxury for me is... at this point in my life it is the opportunity to go to the mountains. This is currently difficult to implement. However, we already have plans, and even if it means sleeping in a shelter or in a tent in the summer, it will still be a luxury for me.

My daily step in taking care of the planet is... being involved in food sharing. I save food from being wasted or thrown away and I do it almost every day. There are more of my activities for the Earth, but this is the most tangible, I want to talk about it loudly and encourage others to do so.

The advice I would give myself if I were 20 again is... "Become a vegan and get involved in activism." I think I did it too late, but I can't turn back time. I am happy that I chose this path and I have been faithful to it for 12 years. I don't see any other option.

The book I read and recommend is… “Thank you for the pig eyes. How we harm animals” by Dariusz Gzyra. About animals and their sad fate. This is an absolutely unique, important and heart-wrenching book. It covers various topics related to animals and is written in a language that appeals to the reader. My eyes were glazing over every moment. I recommend it to everyone, maybe it will help some people awaken their dormant sensitivity and empathy.

The effects of regular Nikalab supplementation that I can see are... great well-being, good body immunity and normal test results.