Beyond Testing: The Five Pillars of Metabolic Health

Identifying dysfunction is only the beginning. Functional medicine addresses root causes through comprehensive lifestyle intervention.

1. Nutrition as Medicine

There is no one-size-fits-all diet, but certain principles support metabolic health universally:

• Prioritize whole, unprocessed foods

• Include adequate protein to support muscle mass and metabolic rate

• Emphasize healthy fats (omega-3s, olive oil, avocado)

• Choose fiber-rich vegetables and low-glycemic carbohydrates

• Minimize added sugars and refined carbohydrates

• Consider meal timing and eating windows

  
  

2. Movement as Medicine

Exercise is the closest thing we have to a magic pill for longevity. The data is overwhelming: regular physical activity reduces risk of all four horsemen.

• Strength training preserves muscle mass and improves insulin sensitivity

• Aerobic exercise supports cardiovascular health and brain function

• VO2 max (cardiorespiratory fitness) is one of the strongest predictors of longevity

• Daily movement matters—even walking makes a difference

  
  

3. Sleep as Medicine

Sleep is not a luxury. It's when your body repairs, your brain detoxifies, and your hormones regulate. Chronic sleep deprivation drives insulin resistance, inflammation, and cognitive decline.

• Aim for 7-9 hours of quality sleep

• Maintain consistent sleep and wake times

• Create a cool, dark sleeping environment

• Limit blue light exposure in evening hours

  
  

4. Stress Management as Medicine

Chronic stress elevates cortisol, which directly interferes with insulin signaling and promotes fat storage. The stress response that helped our ancestors survive acute threats now damages us through chronic activation.

• Find practices that work for you: meditation, breathwork, prayer, time in nature

• Address underlying sources of chronic stress where possible

• Build resilience through connection, purpose, and rest

  
  

5. Targeted Supplementation

When appropriate, certain nutrients support metabolic function:

• Magnesium (often deficient, essential for insulin sensitivity)

• Omega-3 fatty acids (reduce inflammation, support brain health)

• Vitamin D (associated with insulin sensitivity)

• Berberine (supports glucose metabolism naturally)

• Chromium (trace mineral required for carbohydrate metabolism)

  
  

Healthspan vs. Lifespan: What Really Matters

Living longer means nothing if those extra years are spent sick, fatigued, and dependent on medications. What matters is your healthspan—the years you spend vibrant, energetic, mentally sharp, and fully engaged in your life.

Ready to Know Your Real Risk?

If you're tired of being told your labs are "normal" when something clearly doesn't feel right—or if you're ready to stop waiting for disease and start preventing it—we're here to help.

At Clark Wellness, we use comprehensive testing to assess your risk for each of the Four Horsemen long before they become diagnoses. We look at advanced metabolic markers, inflammatory indicators, cardiovascular risk factors, and hormonal balance that standard testing misses.

Then we create personalized strategies to address what we find—not with band-aids, but with root-cause solutions that support your body's innate healing capacity.

Because you deserve more than "normal." You deserve to feel good. And you deserve a provider who will actually listen.

Angelica Clark, PA-C, IFMCP, is the founder of Clark Wellness, a functional medicine practice serving Waco, Hamilton, and the surrounding Central Texas community. With over 17 years of clinical experience and certification through the Institute for Functional Medicine, she is dedicated to helping patients find the answers that conventional medicine often misses—because everyone deserves to be heard, understood, and empowered in their health journey.