Ask the Coaches: How G-Flux Helps You Burn More Flab

Written by Joel Marion


Q: I feel that because of my past chronic, yo-yo dieting, in addition to my increasing age, I’m suffering from a sluggish metabolism. I’m currently trying to lose 20 pounds (again), only this time it’s coming off very slowly. Are there any simple tricks I can use to “repair” the damage I may have done to my metabolism and get things going again?


Hi Helen! Thanks for taking the time to reach out to us.

Yes, it’s true that chronic dieting, especially yo-yo dieting, can do some real damage to your metabolism, but I do have a great “metabolism-repairing” solution to share with you today, and it involves increasing something known as “G-flux.”

If you’ve never heard of G-flux, here’s a simple formula for increasing it: Eat more; exercise more. Sounds pretty simple, but let’s take a deeper look.

Exercise increases metabolism. Eating increases metabolism. The trick is learning to balance the two, so you still create a negative calorie balance.

Allow me to explain…

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Sedentary people (i.e., folks who just sit around and don’t exercise) have painfully slow metabolisms. This is due to many hormonal factors resulting from a lack of exercise along with the fact that these individuals never really “teach” their bodies to burn additional calories.

Likewise, chronic dieters share the same plight. When you chronically under-eat, your metabolism slows down as a starvation protection mechanism, and the oh-so-slow metabolism blues start a-playin’.

On the contrary, exercise and eating are metabolism boosters. That being said, it’s not very likely that eating more by itself will ever do wonders for your fat-loss efforts.

But when you combine eating more with a high caloric burn via exercise, you get the best of both worlds.

For example, let’s say your basal metabolic rate allows you to burn 2,000 calories a day. Knowing this, you go on a diet and begin eating 1,500 calories a day, putting you 500 calories in the hole. Now, on the surface, a 500-calorie deficit would appear to be a good thing, but unfortunately, you’ve done your metabolism NO favors here. In fact, under-eating only decreases metabolism with each passing day—as you’ve experienced.

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So, “dieting” as we know it is not the method of choice for creating a calorie deficit, especially when trying to repair your metabolism.

Now let’s take a similar scenario. You burn 2,000 calories a day, but instead of “dieting,” you start eating 300 calories MORE each day, and you also burn 800 extra calories through exercise. The result? The SAME 500-calorie deficit (2,800 calories burned, 2,300 calories consumed) but you increase your metabolism through eating and exercising more. Hello!

That’s the power of G-flux. Apply the concept, and watch your metabolism skyrocket!

-Coach Joel

PS- If you have any health questions, please feel free to comment below. Our team of coaches will answer as many as possible.

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More From Joel Marion

  • John N Sue Shaw

    I have MS and am in an electric wheelchair. I exercise every day by doing sit to standing exercise as well as lifting dumbbell weights. 3 sets of 15 reps. I do water only fasting do either 2 days or 3 days each week. I deal with fatigue from the MS. Is there anything else I can do to boost my metabolism?

    • Cristina

      Hi John N Sue Shaw. Thank you for reaching out to us for guidance on how to boost your metabolism. We recently published an article here on the blog which highlights 5 hacks to boost your metabolism:

      How To Boost Your Metabolism

      In terms of your current habits, you mention that you participate in 2-3 fasting days per week, and that you also suffer from fatigue. I would be curious to learn more about your meal plan, and how you feel this is working for you? A meal plan should provide you with good nutrition and allow you to have sustained energy, while also preventing hunger and cravings. If your current meal plan is not keeping these things balanced, then it may be worth exploring further.

      It is wonderful to hear that you are engaging in regular activity including strength training exercises and stretching. The following are some exercises recommended by exercise physiologists at the National Center on Health, Physical Activity, and Disability (NCHPAD) to help with balance, strength, coordination, and weight management for people living with MS:

      Water Aerobics: This is a fantastic way to get in some cardiovascular exercise. Use water weights, wet belts, noodles, and other pool equipment to get an effective cardio workout. On good days, aim for about 30 minutes of physical activity in the pool. For conditioning, make it aerobic at least three to four days a week.

      Wall Squats: This is excellent for strength training. Begin with about five repetitions until you familiarize yourself with the movement, and you know how far down you can slide and still push up with good form. If your MS is more severe and your knees bother you, don’t slide down as low.

      Planks: These are a good exercise for strengthening your core muscles—the abdominals, the obliques, and the back.

      Modified Plank/Russian Twist: If you have difficulty with traditional planks because of severe MS, try modified planks. The Russian twist is a seated exercise that also strengthens your core muscles, which help you maintain good posture.

      The Bridge:This is a multi-muscle conditioning exercise, which is great for conditioning your legs, glutes, lower back, and abdominal muscles.

      Wall Push-Ups: These are great for strengthening your upper body, Wall push-ups are upper body, and help build up strength in your triceps, pectorals, and deltoids. This exercise can be done in a standing or seated position.

      Seated Back Extensions: Stretching is important to keep blood flowing to your muscles. This one in particular is a stretching exercise you can do in a chair or wheelchair.

      Marching in Place: Marching in place will help your balance by shifting your weight from side to side.

      Lunges: These are great lower-body exercises that build up the strength in your quads, hamstrings, and ankles while simultaneously working on balance.

      If you need help understanding any of the above exercises, please let us know, and we can provide specific instructions, or even a video to help
      illustrate how to correctly do them.

      As someone who has MS and understands the power of healthy eating habits and regular intense exercise, you may consider looking into
      David Lyons and the MS
      Fitness Challenge
      . David, who also has MS, is a courageous and inspirational figure. After learning how successful he could be by putting up a fight, he felt compelled to help others with MS do the same. His story is also amazing.

      • Robbie Jacoby

        I m always eating and drinking and need to go to a jim but wont.i luv energy drinks and soda and milk name is robbie

        • Cristina

          Hi Robbie. Thank you for taking the time to review our blog segment “Ask the Coaches”.

          It sounds like you are looking to make some changes to some potentially unhealthy habits, which would lead me to inquire what your specific goal is? After all, like Zig Ziglar said, “You can’t hit a target that you can’t see. If you don’t know where you’re going, you will probably end up somewhere else. You have to have goals.”

          In addition to setting an outcome-based goal (i.e., a goal that you want to accomplish over time), it’s also going to be helpful to take a look at your current behaviors (i.e., day-to-day habits and actions) that will ultimately lead you to the desired outcome.

          Perhaps even more importantly, it may be helpful to ask yourself what is important to you, and why? One of the best ways to peel back the layers of the onion is to go through an exercise called The 5 Whys, which you can learn more about in the following article:

          What’s Your Why

          Understanding your “why” is one of the Pillars of Transformation, which Craig Ballantyne talks about as the foundational aspects we need to have in place for successful change. They include:

          * Planning and preparation
          * Professional accountability
          * Positive social support
          * Meaningful reason for change
          * THE BIG DEADLINE

          Based on what you have shared with us, I would encourage you to check out the following article on what constitutes good nutrition, written by our very own Tim Skwiat:

          Habits of Highly Effective Nutrition Plans

          I can also sympathize with your desire to engage in physical activity, but perhaps are hesitant or resistant to join a gym. You are in luck, my friend, as we have recently published an article on how you can ditch the gym and still get a solid work-out, which can be found here:

          Complete Body Weight Exercise Routine

          We have many other great resources, and would be more than happy to share those with you. We also encourage you to explore some of our other blog articles, and please let us know if there are any topics where we can provide additional information.

  • ozjedi1

    I have had cancer and I’m now all clear but I feel so sluggish and tired and I was wondering could my medication cause these symptoms?

    • Cristina

      Hello ozjedi1. Thank you for stopping by. What wonderful news that you are cancer free. I am sorry to hear that with your new lease on life, you are left feeling sluggish and tired.

      While I am not sure what medication you are currently taking, it would be ill advised for me to offer any medical advice, especially since I am not privy to your medical history, nor am I at liberty to do so. I would recommend that you speak directly with your prescribing physician regarding your specific concerns, and never stop taking medications without their consent.

      In terms of your overall health and wellness, my recommendations would be to be mindful of good nutrition, and provided you don’t have any limitations or restrictions in terms of your mobility, I also recommend engaging in regular physical activity. Additionally, getting adequate water in your diet, as well as practicing good sleep hygiene and stress management are also critical elements of achieving optimal health, body composition, and performance.

      If you have any questions or would like some direction on good nutrition or exercise, you have certainly come to the right place. We have a ton of helpful resources, and we are also more than happy to help fine tune things for you.

      We wish you all the best in your health and happiness, ozjedi1.

  • Nathan McMillen

    Say I want to lose 20 pounds and aim to lose 10 pounds in 6 weeks. Make sure my fatter foods are eaten early in the day so the calories are burned off. End the day eating only fruits and vegetables high in fiber and natural sugars?

    • Cristina

      Hi Nathan. Great question. The concept of nutrient timing always seems to be under a bit of debate. Allow me to provide some information that will help you to discover what would be the most beneficial action plan for you, as an individual.

      All-stars Brad Schoenfeld and Alan Aragon delve into the discussion in-depth in this research article. Another all-star, Dr. Jose Antonio, shares an editorial opinion on the topic in this article. There have also been a couple of additional articles written on the topics of both protein and carbohydrate timing post-workout. If you’ve got some time, they are very interesting reads.

      As Dr. Antonio basically states, if the effect is neutral to positive (i.e., not negative), then nutrient timing seems like a worthwhile practice. However, getting overly consumed about a matter of minutes or couple of grams of protein or carbohydrates here or there is probably not at all worth the stress, frustration, inconvenience, etc., that it might add for some folks.

      That being said, I think we can still come back to the following, which we’ve shared previously in the 4 Best Foods To Eat Before Bed as well as the Top 10 Carbs For A Flat Belly.

      Carbohydrate Timing Rules

      At this point, it should be increasingly clear that carbohydrates that are digested and absorbed slowly are the best and most important for daily consumption. To recap, lower glycemic carbohydrates enhance feelings of fullness, energy levels, blood sugar, insulin sensitivity, and body composition. When the diet consists of an abundance of rapidly digesting, highly processed carbohydrates (i.e., the Standard American Diet), all of which enter the bloodstream very rapidly, individuals experience elevations in blood sugar, blood triglycerides, and LDL cholesterol, not to mention insulin resistance.

      Generally speaking, it is thought that insulin sensitivity and glucose tolerance are at their peak early in the day (i.e., breakfast). (Lee et al, 1992) More precisely, however, insulin sensitivity and glucose tolerance are highest at your first meal of the day (i.e., after a fast). (Verrillo et al, 1989) As a matter of fact, researchers in Denmark subjected participants to an intermittent fasting protocol where they fasted for 20 hours (instead of the traditional 8 – 12). These subjects experienced significantly improved insulin sensitivity and glucose uptake. (Halberg et al, 2005)

      Carbohydrate timing rule #1: Your first meal of the day

      Intense exercise essentially acts like an accelerated fast, and muscle contractions can dramatically increase insulin sensitivity by increasing glucose uptake independently of insulin. (Ivy, 1987) As a matter of fact, taking in carbs with protein post-exercise improves muscle recovery and energy replenishment all while potentially increasing fat loss. (Roy et al, 2002) It’s at this unique time when carbs are most likely to be stored in the muscles for energy, while fat is to be burned for fuel. (Bielinski et al, 1985)

      Carbohydrate timing rule #2: After exercise

      While I don’t like the idea of calling them “rules,” as there’s usually less black and white and typically more gray, these are some good foundational principles for developing your post-workout meals and overall meal structure.

      As I’ve also been inclined to mention recently, there may be another general comment that can be applied to (non-vegetable) carbohydrate intake, which is: Carbohydrate intake should be inversely proportionate to body fat levels and directly proportionate to intense activity levels. (Of course, goals may be taken into account as well.)

      Some additional food for thought are the following two articles written by our very own Tim Skwiat:

      Habits of Highly Effective Nutrition Plans

      Mindful Eating

      As well as the following blog article in which we discussed why everything you have heard about eating before bed is wrong:

      Eating Before Bed

  • Bob

    I have trouble swallowing your metabo statements: “SigmaLean™ inhibits fat cell creation” Can anyone prove this?
    As far as I know, fat cells cannot be created or destroyed.

    • Cristina

      Hi Bob. Thank you for inquiring about Metabo379, BioTRUST Nutrition’s non-stimulant fat metabolism booster supplement. I would be more than happy to help explain how SIGMALean works, and how you may benefit from including this supplement in your healthy diet.

      To begin, Metabo379 contains a patent-pending proprietary blend of two plant extracts—Sphaeranthus indicus and Garcinia mangostana—together known as SIGMALean™. SIGMALean has been studied in two randomized, double-blind, placebo controlled human clinical trials. In both studies, subjects took either 400mg of SIGMALean or placebo (i.e., a pill with no active ingredients in it) twice daily. [Note: This is the EXACT amount that you’ll find in the daily recommended serving of Metabo379.] All subjects were placed on a rather standard 2,000-calorie diet and were instructed to walk a moderate 30 minutes per day (5 days per week).

      Here are some highlights:
      * Significant results in as little as two weeks.
      * Within the first two weeks, subjects taking SIGMALean reduced body weight by 4.5 pounds, and they lost up to 3.3 times as much weight as individuals taking the placebo.
      * Incredible results with more prolonged use.
      * After 8 weeks, subjects taking SIGMALean lost nearly 11.5 pounds, and they lost as much as 3.79 times more weight than the placebo group.
      * Shed weight where it matters most.
      * After 8 weeks of taking SIGMALean, subjects lost up to 4.7 inches off their waistlines, including 2 inches after just 2 weeks, and they dropped an additional 2.4 inches from their hips. These results doubled the amount lost by subjects taking the placebo.
      * Aim for a healthy weight.
      * In the absence of body composition testing, Body Mass Index (BMI), which is a number calculated from an individual’s height and weight, is a measure of a healthy body weight. Subjects taking SIGMALean for 8 weeks experienced a 2.05 drop in BMI, 3.9 times more than diet and exercise
      alone (i.e., placebo);
      * Move better, improve quality of life, and boost confidence. Compared to the placebo group, individuals taking SIGMALean significantly improved physical function and self-esteem after 8 weeks of supplementation.
      * Optimize health. After 8 weeks, individuals taking SIGMALean significantly reduced total cholesterol, triglycerides, and fasting blood sugar.
      * No stimulants, safe, and natural. Metabo379 is made with natural, non-stimulant, clinically-proven ingredients, including SIGMALean™ and BioPerine®.
      * Supported by the Platinum Standard.Two randomized, double-blind, placebo-controlled clinical studies (the “gold standard” of human scientific experiments) demonstrate the safety and efficacy of SIGMALean.

      In summary, taking just one capsule (400mg) of SIGMALean twice daily before meals resulted in significant reductions in body weight and waist and hip circumferences that markedly exceeded those achieved via diet and exercise alone. Supplementation with this non-stimulant proprietary herbal blend also resulted in a significant improvement in quality of life and various markers of health.

      If that wasn’t enough, Metabo379 also includes BioPerine®, which has been clinically-proven to increase the bioavailability and absorption of various water- and fat-soluble nutrients, including certain herbal extracts, by up to 60%. While the incredible research results of SIGMALean speak for themselves, here at BioTRUST, we wanted to take it a step further by adding this clinically studied and patented ingredient that enhances bioavailability and absorption and augments the SIGMALean blend. This combination is ONLY found in Metabo379.

      In simple terms, SIGMALean™ boosts the body’s fat-burning metabolism in three unique ways. SIGMALean has been shown to help:
      * Decrease fat cell creation
      * Reduce fat mass accumulation and fat storage
      * Stimulate the breakdown of fat cells for fat burning

      Essentially, with SIGMALean, you ensure your fat cells are shrinking, not growing, all while avoiding the addition of new fat cells and you burn more existing fat to boot. The end result is three-tiered approach to maximum fat burning—all without any stimulants—leading up to 3.79 times greater weight loss than if you didn’t have SIGMALean on your side.

      As mentioned, Metabo379 also contains BioPerine®, which is a patented black pepper extract that is high in a compound known as “piperine” that has been clinically-proven to increase the bioavailability and absorption of various water- and fat-soluble nutrients, including certain herbal extracts, by up to 60%. While the incredible research results of SIGMALean speak for themselves, here at BioTrust, we wanted to take it a step further by adding this clinically studied and patented ingredient that enhances bioavailability and absorption and augments the SIGMALean blend. This combination is ONLY found in Metabo379.

      In vitro studies show that SIGMALean controls adipogenesis (i.e., creation of fat cells) and lipogenesis (i.e., storage of fat) in the following ways:

      * Reduces the expression of PPAR gamma hormone receptor, which is involved in the formation and growth of fat cells.
      * Reduces expression of adipocyte differentiation related protein (ADRP), which facilitates the uptake of fatty acids to form lipid droplets and adipocyte (i.e., fat cell) differentiation.
      * Reduces the expression of cluster of differentiation 36 (CD36), a receptor that facilitates fatty acid uptake by adipocytes.
      * Reduces perilipin expression. Perlipins are fat cell proteins that inhibit fat breakdown by restricting access of lipase (an enzyme involved in the breakdown of stored fat).

      I hope this helps to explain things a little more in depth, Bob. If there is anything else that we can help you with, or if you would like to give it a try for yourself, just let us know. BioTRUST Nutrition offers a very generous 1 year, 100% money back guarantee on all of their products.

      What do you have to lose?