Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Quick answer: Hormesis is the biological principle that low-to-moderate doses of stress stimuli that would be harmful at high doses instead trigger adaptive responses that make cells, tissues, and organisms more resilient. Sauna bathing 4–7 times weekly reduces all-cause mortality by 40% (Laukkanen 2018, BMC Medicine). Cold immersion activates cold shock proteins and increases mitochondrial … Read more
Syringic acid, found in dates and red wine, scavenges ROS and suppresses NF-κB in diabetic nerve tissue. Dr. Tom reviews the evidence and how it fits a neuropathy supplement stack.
Adults lose 3–8% of muscle per decade after 40. Dr. Tom’s protocol: resistance training, protein targets, creatine, leucine timing, and labs that predict sarcopenia before it’s visible.
Sinapic acid, a hydroxycinnamic acid from mustard and horseradish, blocks TGF-β1 and reduces Schwann cell apoptosis in diabetic models. Dr. Tom reviews its neuroprotective evidence.
P. gingivalis bacteria from gum disease drive atherosclerosis and increase heart attack risk 2–3x. Dr. Tom connects oral health, the gut microbiome, and systemic cardiovascular inflammation.
MTHFR variants affect 40% of the population and impair methylation. Dr. Tom explains homocysteine targets, the right form of folate, methyl-B12 dosing, and the labs that actually matter.
Eriodictyol activates Nrf2 and reduces malondialdehyde in diabetic nerve tissue. Dr. Tom reviews the preclinical data for this citrus flavonoid and how it compares to other antioxidant compounds.
15 million Americans have long COVID. Dr. Tom’s approach covers mitochondrial dysfunction, neuroinflammation, mast cell activation, and the recovery protocols that actually move the needle.
Isorhamnetin, a metabolite of quercetin found in sea buckthorn and onions, reduces advanced glycation end-products and protects dorsal root ganglia in diabetic neuropathy models.
Vitexin, a C-glycosyl flavone in hawthorn and passion flower, inhibits NLRP3 inflammasome activation and reduces diabetic nerve inflammation. Dr. Tom reviews the preclinical data.