Evidence-based health, wellness, and longevity content from Dr. Tom Biernacki.
✅ Medically reviewed by Dr. Tom Biernacki, DPM, FACFAS Board-certified podiatric surgeon · 3,000+ procedures · The Private PracticeLast reviewed: May 18, 2026 Quick answer: Insulin resistance is when your cells stop responding to insulin’s signal to absorb glucose — forcing your pancreas to pump out more insulin to compensate. It’s the root driver of … Read more
Zone 2 cardio builds mitochondrial density and metabolic flexibility more than any other exercise. Dr. Tom explains how to find your Zone 2, how long to train, and why VO2max predicts lifespan.
Quick answer: Autoimmune diseases—where the immune system attacks the body’s own tissues—affect approximately 50 million Americans (more than cancer and heart disease combined) and are rising in prevalence at 3-9% annually. Functional medicine identifies and addresses the upstream triggers driving autoimmune activation—including molecular mimicry, intestinal permeability, vitamin D deficiency, microbiome dysbiosis, and environmental toxin exposure—achieving … Read more
Quick answer: Functional gastroenterology identifies and addresses the root biological causes of digestive dysfunction—including small intestinal bacterial overgrowth (SIBO, present in 60-80% of IBS patients on lactulose breath testing), intestinal permeability (“leaky gut”), H. pylori infection (affecting 44% of the global population), and the gut-brain axis dysregulation that connects gut symptoms to anxiety, depression, and … Read more
Quick answer: Precision medicine uses genetic, genomic, metabolomic, and microbiome data to customize prevention and treatment strategies for each individual—rather than applying population-average recommendations. Pharmacogenomics testing (analyzing CYP2D6, CYP2C19, CYP3A4, and other drug-metabolizing enzyme genes) is clinically validated to prevent adverse drug reactions in 30-40% of patients started on standard medication doses, and MTHFR genetic … Read more
Quick answer: Functional neurology integrates evidence-based interventions targeting the root causes of cognitive decline, TBI recovery, and brain optimization—including zone 2 exercise (increases hippocampal BDNF 200-300% in 12 weeks), therapeutic ketosis (reduces neuroinflammation and provides an alternative fuel for glucose-deficient Alzheimer’s neurons), and high-dose omega-3 DHA (the primary structural lipid in neuronal membranes, achieving MRI-measurable … Read more
Quick answer: Integrative oncology combines evidence-based conventional cancer treatment with targeted lifestyle interventions, nutritional strategies, and complementary therapies that improve treatment outcomes and quality of life—without compromising oncological efficacy. The WHEL trial (Pierce 2007, JAMA, n=3,088) demonstrated that a plant-based diet rich in vegetables and fruit did not reduce breast cancer recurrence; however, women with … Read more
Quick answer: Total testosterone in American men has declined approximately 1% per year since 1980—meaning a 60-year-old man in 2026 has testosterone levels 20-25% lower than a 60-year-old in 1980 (Travison 2007, JCEM, n=1,532, population-based Massachusetts Male Aging Study)—a generation-over-generation decline independent of aging, driven by obesity, endocrine disruptor exposure, sedentary lifestyle, and chronic inflammation. … Read more
Quick answer: Environmental toxin exposure—including heavy metals, mycotoxins, endocrine-disrupting chemicals (EDCs), and persistent organic pollutants (POPs)—contributes to a spectrum of chronic conditions including neurodegenerative disease, hormonal dysfunction, autoimmunity, and metabolic syndrome. Mercury exposure doubles Parkinson’s risk (Park 2009, Neurotoxicology, n=5,765), mycotoxin illness affects an estimated 25% of population living in water-damaged buildings (Shoemaker CIRS data), … Read more
Quick answer: Regenerative medicine uses the body’s own biological materials—platelet-rich plasma (PRP), stem cells, exosomes, and growth factors—to repair damaged tissues rather than mask symptoms. PRP injections reduce pain by 60-75% in knee osteoarthritis at 12 months (Meheux 2016, Arthroscopy, n=514 systematic review), achieving outcomes superior to hyaluronic acid and corticosteroid injections while stimulating actual … Read more