Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Low dopamine is a receptor problem, not a supplement problem. The 21-day resensitization protocol, nutrient repletion (iron, B6, tyrosine, Mg), exercise, and cold exposure to restore motivation and cognitive drive.
✦ MEDICALLY REVIEWED BY Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Longevity Specialist Balance Foot & Ankle · Howell, MI · 3,000+ surgical cases · Updated May 2026 ⚡ QUICK ANSWER An Omega-3 Index of 8% or above (the percentage of EPA+DHA in red blood cell membranes) is associated with a 30% … Read more
Anxiety has 7 physiological root causes independent of psychological factors: blood sugar dysregulation, HPA hyperreactivity, gut neuroinflammation, GABA deficiency, thyroid dysfunction, hormonal imbalances, and caffeine sensitivity. Testing identifies the dominant driver.
✦ MEDICALLY REVIEWED BY Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Longevity Specialist Balance Foot & Ankle · Howell, MI · 3,000+ surgical cases · Updated May 2026 ⚡ QUICK ANSWER Cold water immersion at 11–15°C triggers a 300% increase in norepinephrine and a 250% increase in dopamine — neurochemical shifts that … Read more
✦ MEDICALLY REVIEWED BY Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Longevity Specialist Balance Foot & Ankle · Howell, MI · 3,000+ surgical cases · Updated May 2026 ⚡ QUICK ANSWER Finnish men who use sauna 4–7 times per week have a 40% lower risk of all-cause mortality and a 63% lower … Read more
ME/CFS is defined by post-exertional malaise — worsening 12-48 hours after exertion. Graded exercise therapy worsens the condition. Pacing, orthostatic intolerance treatment, CoQ10, D-ribose, and LDN address the mitochondrial and autonomic dysfunction.
Hashimoto’s is the most common autoimmune disease. Selenium 200 mcg/day reduces anti-TPO by 36-46% in RCTs. The 3-driver model (genetics + gut permeability + triggers) explains why treating the autoimmune mechanism — not just replacing thyroid hormone — is required.
✦ MEDICALLY REVIEWED BY Dr. Tom Biernacki, DPM — Board-Certified Podiatrist & Functional Medicine Longevity Specialist Balance Foot & Ankle · Howell, MI · 3,000+ surgical cases · Updated May 2026 ⚡ QUICK ANSWER People with a strong sense of purpose live an average of 7 years longer than those without one — a mortality … Read more
Brain fog has 8 identifiable root causes — neuroinflammation, blood sugar dysregulation, thyroid dysfunction, sleep deprivation, cortisol/hippocampal atrophy, nutrient deficiencies, toxic burden, and post-infectious inflammation. Testing identifies the dominant driver.
The RDA for protein (0.8 g/kg) prevents deficiency — it does not optimize health. Evidence supports 1.6-2.0 g/kg for lean mass preservation and 35-40g per meal to hit the leucine threshold for muscle protein synthesis.