Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
Generic probiotics often fail because strain specificity determines everything. This guide covers the 8 strains with the strongest human RCT evidence, matched to clinical indications: IBS, antibiotic recovery, metabolic syndrome, stress, and more.
Medically reviewed by Dr. Tom Biernacki, DPM — Board-certified podiatrist, functional medicine practitioner, Howell & Bloomfield Hills, MI. Updated May 2026. QUICK ANSWER Can Clearing “Zombie Cells” Actually Extend Healthspan? Increasingly, yes. Cellular senescence — the accumulation of non-dividing, metabolically active “zombie cells” that secrete inflammatory signals — drives multiple hallmarks of aging simultaneously. A … Read more
Leptin resistance — not willpower — is why caloric restriction fails for sustained weight loss. Learn the 5-step evidence-based protocol to restore leptin sensitivity and break the weight loss plateau.
Medically reviewed by Dr. Tom Biernacki, DPM — Board-certified podiatrist, functional medicine practitioner, Howell & Bloomfield Hills, MI. Updated May 2026. QUICK ANSWER Can You Actually Measure Your Biological Age? Yes — and the gap between biological and chronological age is clinically significant. The GrimAge epigenetic clock, validated in the 2019 Aging journal, predicts time-to-death … Read more
Medically reviewed by Dr. Tom Biernacki, DPM — Board-certified podiatrist, functional medicine practitioner, Howell & Bloomfield Hills, MI. Updated May 2026. QUICK ANSWER Is a Normal LDL Cholesterol Enough to Protect You? No — 50% of people who have a first heart attack have “normal” LDL cholesterol. LDL-C measures the cholesterol content of particles, not … Read more
17% of the global population is zinc-deficient. Zinc lozenges cut cold duration 33%. Low alkaline phosphatase is the best deficiency signal. 15-25 mg zinc picolinate plus 1-2 mg copper daily.
Medically reviewed by Dr. Tom Biernacki, DPM — Board-certified podiatrist, functional medicine practitioner, Howell & Bloomfield Hills, MI. Updated May 2026. QUICK ANSWER Is Mitochondrial Decline Reversible? Yes — mitochondrial function is highly plastic at any age. A 2017 Cell Metabolism study by Tarnopolsky et al. found that older adults (65–70) who underwent 12 weeks … Read more
“Adrenal fatigue” is the wrong diagnosis — HPA axis dysregulation is the right one. 4 cortisol patterns, their upstream drivers, and the evidence-based restoration protocol including adaptogens matched to each pattern.
Vitamin C reduces cold duration 8-14%, supports collagen synthesis, fuels adrenal cortisol production, and requires 500-1000 mg/day to optimize enzymatic function. The RDA of 75-90 mg only prevents scurvy.
Medically reviewed by Dr. Tom Biernacki, DPM — Board-certified podiatrist, functional medicine practitioner, Howell & Bloomfield Hills, MI. Updated May 2026. QUICK ANSWER Can You Actually Prevent Cognitive Decline? Yes — approximately 40% of Alzheimer’s cases are attributable to 12 modifiable risk factors identified in the 2020 Lancet Commission on Dementia Prevention. The same lifestyle … Read more