Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Creatine monohydrate has 500+ studies confirming performance benefits, plus emerging cognitive, depression, and healthy aging applications. 3-5g/day is safe indefinitely. The evidence base exceeds most supplements for any comparable outcome set.
AIP achieved 73% clinical remission in Crohn’s and UC patients and 29% TPO antibody reduction in Hashimoto’s in clinical trials. The elimination-reintroduction protocol removes gut permeability drivers and molecular mimicry antigens.
Chronic pain involves central sensitization maintained by systemic inflammation, gut dysbiosis, sleep deprivation, and HPA dysregulation. The functional medicine protocol — anti-inflammatory diet, omega-3, gut repair, sleep, and curcumin stack — addresses root causes in 8-12 weeks.
Fatty liver affects 30% of US adults and is largely reversible. Fructose drives de novo lipogenesis. 7-10% weight loss reverses NASH histology. The evidence-based protocol: eliminate liquid fructose, reduce refined carbs, Mediterranean diet, Zone 2 exercise, and gut barrier repair.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Physician & Surgeon. Dr. Biernacki completed his podiatric surgical residency and has performed over 3,000 surgical procedures. He practices at Balance Foot & Ankle in Howell and Bloomfield Hills, Michigan. Quick Answer The PREDIMED trial — the most rigorous nutrition RCT ever conducted for cardiovascular … Read more
43% lower cardiovascular mortality in the Q-SYMBIO trial. Essential for statin users. Ubiquinol has 3-5x superior bioavailability. Evidence-based dosing for heart failure, statin myopathy, migraines, and metabolic syndrome.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Physician & Surgeon. Dr. Biernacki completed his podiatric surgical residency and has performed over 3,000 surgical procedures. He practices at Balance Foot & Ankle in Howell and Bloomfield Hills, Michigan. Quick Answer Cold exposure activates a 200–300% norepinephrine surge that improves focus, mood, and metabolism … Read more
Standard serum B12 testing misses functional deficiency at levels 200-400 pg/mL. MMA and homocysteine identify cellular insufficiency. Metformin and PPI users are high-risk. Methylcobalamin 1,000 mcg daily normalizes functional markers in 8-12 weeks.
Berberine reduces HbA1c by 0.9-2.0% (comparable to metformin), lowers LDL by 20-28 mg/dL, and reduces triglycerides by 35-50 mg/dL via AMPK activation. Critical drug interactions with CYP enzymes and diabetes medications require attention.
Medically Reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Physician & Surgeon. Dr. Biernacki completed his podiatric surgical residency and has performed over 3,000 surgical procedures. He practices at Balance Foot & Ankle in Howell and Bloomfield Hills, Michigan. Quick Answer NAD+ (nicotinamide adenine dinucleotide) declines by approximately 50% between ages 40 and 60 … Read more