Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
MTHFR variants affect 40-60% of people and reduce the conversion of folic acid to active methylfolate by 30-70%. Methylation powers DNA repair, neurotransmitter synthesis, and detoxification. Protocol: replace folic acid with methylfolate, add methylcobalamin B12, and test homocysteine — goal below 7 μmol/L.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon, Balance Foot & Ankle PLLC · Howell, MI · Updated May 2026 QUICK ANSWER Chronic psychological stress accelerates biological aging by 9–17 years in the most-stressed populations — measurable by telomere length, epigenetic clocks, and hippocampal volume. Sustained cortisol elevation damages the hippocampus (reversible … Read more
Low testosterone in women causes low libido, fatigue, muscle loss, mood changes, and cognitive decline — but is rarely tested. The natural optimization protocol: resistance training, DHEA 25-50 mg/day, zinc, vitamin D, and HPA support with ashwagandha.
Long COVID affects 10-30% of COVID survivors with symptoms persisting beyond 12 weeks. Four mechanisms: viral persistence, microbiome disruption, mitochondrial dysfunction, and autoimmunity. The functional protocol: LDN for neuroinflammation, CoQ10 + D-ribose, gut 4R restoration, and pacing to prevent post-exertional malaise.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon, Balance Foot & Ankle PLLC · Howell, MI · Updated May 2026 QUICK ANSWER Skeletal muscle is the body’s largest endocrine organ and the single tissue most strongly correlated with longevity: each kg of muscle lost to sarcopenia raises all-cause mortality risk by 11%. … Read more
LDL cholesterol misses 20-30% of high-risk individuals. ApoB counts every atherogenic particle and is the superior predictor. Target ApoB below 60 mg/dL, test Lp(a) once per lifetime, and keep hs-CRP below 1.0 mg/L. The evidence-based prevention protocol: insulin sensitivity, omega-3, berberine, and Mediterranean diet.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon, Balance Foot & Ankle PLLC · Howell, MI · Updated May 2026 QUICK ANSWER Cardiovascular disease remains the #1 cause of death globally, killing 17.9 million people per year — but vascular aging begins decades before diagnosis, detectable as endothelial dysfunction as early as … Read more
The four most validated longevity interventions: exercise (VO2max is the single strongest mortality predictor), caloric restriction and TRE (mTOR inhibition and autophagy), sleep (glymphatic clearance prevents Alzheimer amyloid accumulation), and metabolic health (fasting insulin below 5 μIU/mL). The longevity supplement stack: NMN, senolytics, spermidine.
Leptin resistance — not willpower — is why caloric restriction fails. The brain stops receiving the satiety signal despite high leptin, triggering hunger amplification and metabolic slowdown. The protocol: lower triglycerides, reduce hypothalamic inflammation, optimize sleep, and implement Zone 2 exercise.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon, Balance Foot & Ankle PLLC · Howell, MI · Updated May 2026 QUICK ANSWER Senolytic drugs selectively kill senescent “zombie” cells — a clinically validated strategy that reduced physical disability by 24% and improved walking speed in a 2019 Mayo Clinic RCT. The Dasatinib … Read more