Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer Epigenetics — changes in gene expression that don’t alter the DNA sequence — is now recognized as one of the primary drivers of biological aging. The Horvath epigenetic clock (2013) and its successors (PhenoAge, … Read more
TSH alone misses significant thyroid dysfunction. Complete panel requires free T3, free T4, reverse T3, and TPO antibodies. Hashimoto’s is an autoimmune condition driven by gut health and vitamin D — selenium 200 mcg reduces antibodies 20-40%. Optimal TSH is 0.5-2.5, not merely “normal.”
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer The world’s five Blue Zones — Sardinia (Italy), Okinawa (Japan), Loma Linda (California), Nicoya (Costa Rica), and Ikaria (Greece) — share nine lifestyle patterns that consistently produce centenarian concentrations 3–10 times higher than U.S. … Read more
Histamine intolerance is caused by DAO enzyme deficiency — standard allergy testing is negative. Symptoms: flushing, headaches, GI distress, hives after aged cheeses, red wine, and fermented foods. Protocol: low-histamine diet, DAO supplementation, quercetin, and root cause correction.
38 trillion gut microorganisms regulate immunity, metabolism, mood, and cardiovascular risk. The 30-plant rule, fermented foods, and targeted prebiotics are the highest-yield interventions. GI-MAP testing, probiotics by indication, and how dysbiosis drives systemic disease.
Medically Reviewed Dr. Tom Biernacki, DPM · Board-Certified Podiatric Physician & Surgeon · Balance Foot & Ankle, Howell MI Quick Answer Telomeres — the protective caps on chromosome ends — shorten with each cell division, acting as a molecular countdown toward senescence and disease. Telomere length is a measurable proxy for biological age that diverges … Read more
ME/CFS is a neuroimmune disease, not a psychiatric condition. Post-exertional malaise (PEM) is pathognomonic. Graded exercise therapy worsens it. The functional protocol: pacing, mitochondrial support (CoQ10, NADH, D-ribose), LDN for neuroinflammation, and orthostatic intolerance management.
Medically Reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Practitioner | Balance Foot & Ankle, Howell & Bloomfield Hills, MI | Updated May 2026 Quick Answer Omega-3 fatty acids — EPA and DHA from marine sources — reduce cardiovascular events by 25–50% in high-risk populations, protect against cognitive decline, and operate … Read more
Osteoporosis is not a calcium deficiency disease — it is a bone remodeling problem driven by estrogen decline, mechanical unloading, vitamin D insufficiency, and K2 deficiency. The evidence-based protocol: resistance training, vitamin D3 to 50-80 ng/mL, K2 MK-7, magnesium, and calcium from food first.
The optimal protein intake is 1.6-2.2 g/kg/day — 2-3x the RDA. Distribute 30-40g per meal for maximum muscle protein synthesis. Leucine threshold, glycine gap, anabolic resistance in aging, and why high protein does not damage healthy kidneys.