Understanding Metabolism: The Foundation of Health and Energy

"Metabolism is not merely about fitting into a dress size; it is the engine that drives our bodies, the alchemy that transforms food into energy, and the catalyst that ignites our health journey." - 

Dr Jelena Vulevic, The Y Collection  

What Is Metabolism?

Metabolism refers to the collection of life-sustaining biochemical processes that convert the food you eat into energy. It fuels every function in your body—from breathing and circulation to digestion and cellular repair. How efficiently your metabolism operates affects not only weight management but also energy levels, hormonal balance, immune function, and healthy ageing.

Basal metabolic rate (BMR) and total energy expenditure

Your Basal Metabolic Rate (BMR) represents the energy your body requires at rest to maintain essential functions like respiration, heartbeat, and cell regeneration. BMR typically accounts for 60–70% of your daily energy needs. Total energy expenditure includes BMR, physical activity, and the thermic effect of food (energy used during digestion).

Anabolism vs catabolism

Metabolism is divided into two key processes:

• Anabolism: The building phase—where smaller molecules are synthesised into larger ones, supporting muscle growth, hormone production, and tissue repair.

• Catabolism: The breakdown phase—where complex compounds are broken down to release energy for cellular activity.

Balancing these two is essential for metabolic health, energy regulation, and cellular renewal.

Key factors that influence metabolism

Several interconnected factors determine your metabolic rate:

• Age: Metabolism slows naturally over time, due to decreased muscle mass and hormonal changes.

• Hormones: Thyroid hormones, insulin, cortisol, and sex hormones (oestrogen/testosterone) all influence metabolic efficiency.

• Muscle Mass: Muscle burns more energy than fat, so higher muscle mass supports a faster metabolism.

• Genetics: Your genetic makeup influences BMR and how your body processes nutrients and stores fat.

Metabolism and the Gut

The gut is a central regulator of metabolism, not just a digestive organ. A balanced gut microbiome and an intact gut barrier influence energy extraction, glucose control, appetite, and inflammatory responses. 

How gut microbiota regulate energy and glucose

Beneficial gut microbes break down dietary fibre to produce short-chain fatty acids (SCFAs), primarily acetate, propionate, and butyrate. These SCFAs:  

 - Provide energy to gut lining cells

 - Improve insulin sensitivity

 - Regulate appetite and fat storage

 - Reduce inflammation and support metabolic balance

Key metabolites and their impact on metabolic health

The gut microbiota produces a range of bioactive compounds beyond SCFAs that play vital roles in metabolism:

• Bile Acids: Modified by gut microbes, they regulate fat digestion, cholesterol and glucose metabolism.

• Trimethylamine N-oxide (TMAO): Produced from dietary nutrients like choline and carnitine, high TMAO levels are associated with cardiovascular and metabolic risk.

• Branched-Chain Amino Acids (BCAAs): Excess BCAAs, influenced by gut bacteria, are linked to insulin resistance. 

• Indoles and Tryptophan Derivatives: Support gut barrier health, reduce inflammation, and benefit gut-brain communication. 

Gut barrier integrity and chronic inflammation

A robust gut barrier prevents toxins and pathogens from entering the bloodstream. When this barrier becomes "leaky," it allows inflammatory compounds like lipopolysaccharides (LPS) to enter circulation—triggering low-grade, chronic inflammation that contributes to insulin resistance, obesity, and other metabolic disorders.

Prebiotics and postbiotics for metabolic support

• Prebiotics: Non-digestible fibres (like GOS, inulin, FOS) feed beneficial bacteria and promote SCFA production.

• Postbiotics: These are beneficial microbial by-products (like butyrate and exopolysaccharides) that directly improve gut barrier function, modulate inflammation, and support blood sugar regulation.

Together, these gut-modulating tools are powerful allies in supporting healthy metabolism.

Signs and Causes of Metabolic Imbalance

Is slow metabolism real?

The idea of a “slow metabolism” is partially true. While some people are genetically predisposed to a lower BMI, most metabolic slowdown results from lifestyle factors such as inactivity, hormonal imbalances, stress, and poor nutrition. 

Common signs of metabolic dysfunction

• Persistent fatigue and lethargy

• Unexplained weight gain or difficulty losing weight

• Abdominal fat accumulation

• Irregular blood sugar levels

• Low muscle mass

• Elevated cholesterol or triglycerides

Gut inflammation and metabolic syndrome

Metabolic syndrome, a cluster of conditions including obesity, high blood pressure, insulin resistance, and elevated blood lipids, is closely related to chronic gut inflammation. Improving gut health is critical in managing these risk factors.

Gut dysbiosis and insulin resistance

Disruptions in gut microbiota (dysbiosis) compromise gut barrier integrity, increasing permeability, commonly known as "leaky gut." This allows harmful bacterial products (e.g., lipopolysaccharides or LPS) into circulation triggering systemic inflammation, disrupting insulin signalling and promoting insulin resistance, key features of type 2 diabetes and metabolic syndrome.

Factors such as a Western diet (high in refined sugars and saturated fats), chronic stress, antibiotic overuse, and lack of dietary fibre significantly contribute to dysbiosis. Dietary fibre, prebiotics, postbiotics, and fermented foods can help restore microbial balance, support gut repair, and improve metabolic outcomes.

How to Support a Healthy Metabolism

A healthy metabolism relies on whole-body balance—nourishment, movement, rest and resilient gut. 

Lifestyle: sleep, movement, stress, and circadian health

• Sleep: Poor sleep disrupts hormone regulation, increasing hunger and slowing metabolism.

• Exercise: Resistance training increases muscle mass and energy expenditure.

• Stress: Chronic stress elevates cortisol, which promotes fat storage and inflammation.

• Circadian Alignment: Eating and sleeping in sync with natural body rhythms improves metabolic hormone regulation.

Nutrition: Fibre, polyphenols, and fermented foods

 - High-Fibre Foods: Whole grains, fruits, vegetables, and legumes support gut health and regulate blood sugar.

 - Polyphenols: Antioxidant-rich compounds (in berries, green tea, and dark chocolate) fight oxidative stress and inflammation.

 - Fermented Foods: Support gut microbial diversity and SCFA production, enhancing metabolic function.

The role of targeted gut-supporting ingredients

Targeted supplementation with biotics can significantly enhance metabolic function by optimising gut health, reducing inflammation, and supporting energy balance. Key ingredients include:

• Prebiotics (Dietary Fibres):

• Galacto-oligosaccharides (GOS): Stimulate beneficial bifidobacteria, reduce inflammation, and support insulin sensitivity.

• Fructo-oligosaccharides (FOS) and Inulin: Enhance SCFA production, particularly butyrate and blood sugar balance.

• Konjac glucomannan (KGM): Supports satiety, blood glucose stability, and lipid metabolism.

• Probiotics (Beneficial Microbial Strains):

• Lactobacillus and Bifidobacterium species help modulate glucose metabolism and reduce inflammation.

• Bifidobacterium breve: Shown to improve gut barrier integrity and metabolic markers.

• Postbiotics (Microbial Metabolites):

• Butyrate: Strengthens gut lining, improves insulin sensitivity, and balances energy.

• Exopolysaccharides (EPS) from B. breve: Clinically shown to reduce inflammatory markers and manage glucose levels.

Metabolism and Ageing

Age-related metabolic decline is inevitable but manageable through targeted strategies addressing muscle loss, hormonal fluctuations, and inflammation.

Why metabolism slows down with age

With age comes a natural decline in muscle mass, hormonal shifts, and increasing inflammation. These changes reduce energy expenditure and make weight management and blood sugar control more difficult.

The role of inflammageing and gut integrity

“Inflammageing”—chronic, low-grade  inflammation linked to ageing—weakens gut integrity and impairs metabolism. Supporting the gut barrier and modulating inflammation through nutrition can counteract this decline.

Personalised gut health strategies for older adults

Tailored dietary and lifestyle strategies that focus on the gut can improve metabolic resilience, energy levels, and vitality as we age.

The Y Collection Approach to Metabolic Health

At The Y Collection, we focus on the gut-metabolism axis to offer science-backed support for energy balance and metabolic health.

Why we focus on gut-metabolism interactions

Research continues to reveal the gut’s central role in regulating metabolism. A healthy gut supports energy extraction, hormone balance, glucose regulation, and inflammation control. Conversely, gut dysbiosis is linked to metabolic diseases. That’s why we address gut integrity and microbiota diversity to promote long-term metabolic health.

Our science-led use of postbiotics, prebiotics and fibres

We use:

• GOS and KGM to support satiety, growth of beneficial gut bacteria, and glycaemic control.

• Postbiotics from B. breve, including EPS, shown in clinical studies to lower HbA1c, FPG, and systemic inflammation.

This evidence-based combination promotes gut barrier function, metabolic balance, and overall wellness—especially for those at risk of prediabetes or metabolic syndrome.

Targeted support for gut barrier and energy balance

Our bioactive formulations strengthen the gut barrier, reduce low-grade inflammation, and improve key markers like fasting glucose and insulin sensitivity—offering comprehensive support for sustained metabolic wellness.

Support your metabolism from the inside out.

Discover how products in our collection can support your gut barrier integrity and microbiota balance or contact us help@theYcollection.com for more information.