Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
The Autoimmune Protocol diet achieved 73% clinical remission in Crohn’s/colitis patients in the first RCT. AIP eliminates grain lectins, nightshade saponins, egg white immunogens, and gut-disrupting emulsifiers — then systematically reintroduces foods to identify personal tolerance thresholds. Complete protocol with phases, food lists, and evidence by condition.
NAD+ declines 50% between ages 40-60, impairing mitochondrial function, DNA repair, and sirtuin longevity pathways. NMN at 250-300 mg/day improves muscle insulin sensitivity, walking speed, and blood NAD+ in RCTs. Complete comparison of NMN vs. NR, dosing protocol, sirtuin mechanism, and safety data.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Eligible Podiatric Surgeon, Balance Foot & Ankle PLLC, Howell & Bloomfield Hills, MI · Updated May 2026 Quick Answer Your chronological age tells you almost nothing useful about how fast your body is aging. Epigenetic clock technology — pioneered by Steve Horvath (2013) — can now calculate … Read more
Creatine monohydrate improves short-term memory 23% in meta-analysis, reduces depression in RCTs, prevents sarcopenia in aging, and reduces homocysteine. The most studied sports supplement is now recognized as a cognitive enhancer and longevity agent for everyone — not just athletes.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Eligible Podiatric Surgeon, Balance Foot & Ankle PLLC, Howell & Bloomfield Hills, MI · Updated May 2026 Quick Answer Chronic low-grade inflammation — “inflammaging” — drives 7 of the top 10 causes of death in adults over 65, yet hs-CRP and IL-6 remain the most underordered tests … Read more
MTHFR variants (present in 40-60% of the population) reduce active folate production by 40-70%, impairing homocysteine clearance, neurotransmitter synthesis, estrogen detoxification, and DNA repair. The solution is methylfolate (5-MTHF), methylcobalamin, riboflavin, and betaine — individualized by variant. Folic acid supplementation can worsen MTHFR outcomes.
The standard TSH test misses thyroid dysfunction in 30-40% of symptomatic patients. Functional thyroid panel includes free T3, reverse T3, and antibodies. Hashimoto’s thyroiditis — the most common autoimmune disease — requires gut restoration, gluten elimination, selenium (reduces antibodies 20-35% RCT), and vitamin D optimization.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Physician & Surgeon, Balance Foot & Ankle, Howell, MI | Updated May 2026 | Sources: FINGER Trial (Lancet 2015), Lancet Commission on Dementia Prevention (2020), SPRINT MIND (2019) QUICK ANSWER The FINGER trial (Ngandu 2015, Lancet; n=1,260 at-risk older Finnish adults, 2 years) was the … Read more
Berberine 500 mg three times daily reduces HbA1c by 0.9% — equivalent to metformin in head-to-head RCT — while also reducing LDL by 25% and triglycerides by 35%. AMPK activation, gut microbiome improvement, and PCSK9 inhibition make it functionally unlike any single pharmaceutical.
hs-CRP above 1.0 mg/L predicts cardiovascular events better than LDL in meta-analyses. A complete inflammation panel — hs-CRP, homocysteine, oxidized LDL, fibrinogen, IL-6, ferritin, and uric acid — identifies the specific inflammatory phenotype requiring targeted intervention.