Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
CoQ10 reduced cardiovascular mortality by 43% in the Q-SYMBIO heart failure trial. Statins deplete it 40-50%. Ubiquinol has 3-8x better bioavailability than ubiquinone in adults over 50. Evidence-based dosing by indication.
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Stress Resilience & Longevity: How Allostatic Load Accelerates Biological Aging ⚡ QUICK ANSWER High allostatic load — the cumulative biological burden of chronic stress on the body — accelerates telomere shortening at a rate equivalent … Read more
Intestinal permeability is measurable, associated with systemic inflammation, and correctable with the 4R protocol. L-glutamine, zinc, butyrate, and microbiome restoration normalize barrier function within 4-8 weeks.
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Hormones & Longevity: The Physician’s Guide to Hormonal Optimization After 40 ⚡ QUICK ANSWER After age 30, testosterone declines by approximately 1–2% per year in men; estradiol and progesterone fluctuate dramatically and then plummet in … Read more
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Gut Microbiome & Longevity: How Your 38 Trillion Microbial Partners Determine Your Healthspan ⚡ QUICK ANSWER Centenarians in Sardinia and Okinawa share a distinct gut microbiome signature: high abundance of Faecalibacterium prausnitzii, Akkermansia muciniphila, and … Read more
Omega-3 reduces autoimmune disease by 22%, vitamin D cuts cancer mortality by 17%, creatine preserves muscle and cognition, berberine activates AMPK. The 7 longevity supplements with genuine RCT evidence.
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Chronic Inflammation & Longevity: How “Inflammaging” Accelerates Every Disease of Aging ⚡ QUICK ANSWER Chronic low-grade inflammation — “inflammaging” — is the shared upstream driver of cardiovascular disease, type 2 diabetes, Alzheimer’s disease, and most … Read more
MTHFR variants reduce folate conversion by 35-70% and elevate homocysteine — a cardiovascular and neurotoxic risk factor. Replace folic acid with methylfolate, add methylcobalamin, and normalize homocysteine to below 9.
0.5-1 mg melatonin outperforms the 10 mg doses sold in most US stores. A surgeon explains the circadian science, the correct protocol for jet lag and DSPS, and the full sleep supplement stack.
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Muscle Mass & Strength Training for Longevity: The Physician’s Protocol ⚡ QUICK ANSWER A 2022 British Journal of Sports Medicine meta-analysis of 1.5 million adults found that each 10% increase in grip strength is associated … Read more