Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
A Mediterranean diet reduces hs-CRP by 30-40% within 8 weeks. The 8 most evidence-backed anti-inflammatory foods, the pro-inflammatory foods to eliminate, and a 30-day kickstart protocol.
⚕️ Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS — Board-Certified Podiatrist & Functional Medicine Physician · Updated May 2026 Intermittent Fasting & Metabolic Health: A Physician’s Evidence-Based Guide ⚡ QUICK ANSWER A 2019 New England Journal of Medicine meta-analysis of 27 trials found intermittent fasting reduces fasting insulin by 20–31% and body weight by … Read more
DASH diet cuts blood pressure 8-14 mmHg. Combined with Zone 2 exercise and targeted supplements, Stage 1 hypertension is often reversible without medication.
Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS | Functional Medicine & Exercise Physiology | Updated May 2025 Quick Answer VO2max is the maximum rate at which your body can consume oxygen during maximal exercise — the gold standard measure of cardiovascular fitness and one of the strongest predictors of all-cause mortality. Moving from “low” … Read more
Berberine reduces fasting glucose by 22 mg/dL and LDL by 19 mg/dL in RCTs — comparable to metformin and low-dose statins. A surgeon explains the AMPK mechanism, the head-to-head data, and the real drug interactions.
Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS | Functional Medicine & Longevity Medicine | Updated May 2025 Quick Answer Sleep is the single highest-leverage longevity intervention available — it consolidates memory, clears neurotoxic waste via the glymphatic system, secretes growth hormone, repairs DNA, and regulates insulin sensitivity. Adults need 7-9 hours of quality sleep … Read more
Iron deficiency affects 25% of people globally — and the standard ferritin reference range misses most of them. A surgeon explains the 70-100 ng/mL functional target, optimal testing, and the every-other-day supplementation protocol.
Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS | Functional & Longevity Medicine | Updated May 2025 Quick Answer A longevity biomarkers panel goes far beyond the standard annual physical. It covers metabolic markers (fasting insulin, HOMA-IR, HbA1c), cardiovascular markers (ApoB, Lp(a), hs-CRP, homocysteine), hormonal markers (free T3, testosterone, DHEA-S, IGF-1), nutritional markers (vitamin D, … Read more
NAD+ declines 50% between age 40 and 60, driving mitochondrial dysfunction. A surgeon reviews the NMN and NR human trial data, explains the free lifestyle interventions that work better, and gives a practical protocol.
Medically Reviewed by Dr. Tom Biernacki, DPM, FACFAS | Functional Medicine & Preventive Cardiology | Updated May 2025 Quick Answer ApoB (Apolipoprotein B) is a protein on every atherogenic lipoprotein particle in your blood — LDL, VLDL, IDL, and Lp(a). Each particle carries exactly one ApoB molecule, so ApoB directly measures the number of atherogenic … Read more