Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Fibromyalgia is central sensitization — not a muscle disease. The functional protocol targets four root drivers: sleep disruption, HPA axis blunting, mitochondrial dysfunction (40-50% lower ATP), and neuroinflammation. Low-dose naltrexone, CoQ10, magnesium malate, and progressive aquatic exercise.
Optimal fasting glucose is 70-85 mg/dL — not just below 100. Fasting insulin below 5 and HOMA-IR below 1.0 catch insulin resistance years before glucose rises. The protocol: resistance training, TRE, berberine 1,500 mg/day, and eliminating liquid sugar.
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer Hormesis is the biological principle that mild, intermittent stress produces disproportionate adaptive benefits — making organisms stronger, more resilient, and longer-lived than they would be in a stress-free environment. Exercise, heat exposure, cold, intermittent … Read more
Sleep is the most powerful recovery and metabolic regulation tool available — and most people are doing it wrong. The evidence-based protocol: consistent wake time, morning light, 65°F bedroom, and the magnesium glycinate + glycine + L-theanine supplement stack.
Intermittent fasting works through the metabolic switch to fat oxidation and autophagy — not just calorie restriction. 16:8 TRE improves insulin sensitivity 15-31%, reduces fasting insulin and triglycerides. Earlier eating windows align with circadian biology and produce superior metabolic effects.
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer The gut microbiome — 38 trillion microorganisms encoding 3.3 million microbial genes compared to 23,000 human genes — is now understood as a metabolic organ that profoundly shapes systemic aging biology. Microbiome diversity declines … Read more
Low testosterone affects 2-4 million American men but is dramatically underdiagnosed. Complete panel requires free T, SHBG, LH, estradiol, and prolactin. Optimal total T is 600-900 ng/dL. Natural protocol: resistance training, sleep, visceral fat loss, zinc, vitamin D, and ashwagandha.
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer Sleep is not rest — it is the most metabolically active and biologically essential period of every 24 hours. During slow-wave sleep, the glymphatic system clears amyloid-beta and tau from brain tissue at rates … Read more
EPA reduces triglycerides 20-30% at 4g/day and cardiovascular events 25% (REDUCE-IT trial). DHA is essential for brain structure. Most Americans have an Omega-3 Index of 4-5% vs. target 8%+. Why 83% of commercial fish oils are oxidized, and how to choose IFOS-certified triglyceride-form products.
NAD+ declines 50% by age 60. NMN raises blood NAD+ 38% at 250 mg/day; NR raises it up to 60% at 300 mg/day. The 2022 Washington University RCT showed muscle and metabolic benefits. CD38 inhibitors (apigenin, quercetin) prevent NAD+ degradation. Exercise is the most potent free NAD+ booster.