Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Zone 2 training increases mitochondrial density 20-40% in 8 weeks and is the single strongest exercise modality for longevity. Protocol: 150-200 minutes/week at LT1 intensity for mitochondrial biogenesis, visceral fat reduction, and VO2max improvement.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Practitioner | Howell, MI Quick Answer NAD+ — nicotinamide adenine dinucleotide — declines by 50% between age 20 and 60, and this decline is now recognized as a primary driver of mitochondrial dysfunction, DNA repair failure, sirtuin inactivation, and accelerated biological aging. … Read more
Chronic stress damages via three pathways: HPA hyperactivation (cortisol), sympathetic overactivation (HRV reduction), and neuroinflammation (NF-kB). Ashwagandha KSM-66 reduces cortisol 23-28% in RCTs. Exhale-heavy breathing raises HRV in 5 minutes. Phosphatidylserine + magnesium glycinate protocol.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Practitioner | Howell, MI Quick Answer Inflammaging — the chronic, low-grade sterile inflammation that accumulates with age — is now considered the common mechanistic driver behind Alzheimer’s disease, atherosclerosis, type 2 diabetes, sarcopenia, osteoporosis, and most cancers that increase in incidence after … Read more
Autoimmune diseases share three prerequisites: genetic susceptibility, environmental trigger, and intestinal permeability. The AIP diet achieves 73% IBD remission and 68% Hashimoto’s symptom remission. Vitamin D to 60-80 ng/mL, gut restoration, and low-dose naltrexone protocol.
Brain fog points to measurable biological disruptions — not a vague complaint. The five root causes: sleep deprivation, glucose dysregulation, thyroid dysfunction (TSH above 2.5), micronutrient deficiencies (B12, vitamin D, DHA), and neuroinflammation from gut dysbiosis. Lion’s mane, phosphatidylserine, NMN stack.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Practitioner | Howell, MI Quick Answer Social isolation increases all-cause mortality by 29% — a risk equivalent to smoking 15 cigarettes per day, according to Holt-Lunstad’s 2017 meta-analysis of 3.4 million people. The mechanism is not sentimental: chronic loneliness elevates cortisol and … Read more
Perimenopause is 4-7 years of hormonal chaos before the final period — estrogen fluctuation combined with progesterone insufficiency. Bioidentical progesterone 200 mg at bedtime addresses sleep and anxiety via GABA-A agonism. Pycnogenol 56% hot flash reduction. Phytoestrogens and metabolic support protocol.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon, Balance Foot & Ankle PLLC · Howell, MI · Updated May 2026 QUICK ANSWER Up to 40% of Alzheimer’s dementia cases are attributable to 12 modifiable risk factors, per the 2024 Lancet Commission — making dementia prevention the highest-yield cognitive longevity intervention. The FINGER … Read more
Phase 1 (CYP450) converts fat-soluble toxins to reactive intermediates — often more toxic than the original. Phase 2 (conjugation) neutralizes those with glutathione, methylation, sulfation, and glucuronidation. The protocol: NAC for glutathione, DIM for estrogen metabolism, calcium-D-glucarate, and methylation support.