The Energetically Efficient Show

Could your fatigue, anxiety, cravings, poor sleep, and hormone imbalance actually be connected to your light environment and blood sugar regulation?In this episode, Kristin sits down with nutritional therapy practitioner and blood sugar expert Danielle Hamilton to unpack the powerful connection between circadian rhythms, artificial light exposure, cortisol, insulin, and metabolic health.Danielle explains how modern lifestyles filled with indoor living, LED lighting, screen exposure, and chronic stress are disrupting the body’s natural rhythms and contributing to exhaustion, blood sugar instability, insomnia, hormonal imbalances, and nervous system dysregulation.Tune in to hear: Why your body can become addicted to stress hormones  How artificial blue light impacts cortisol, insulin, melatonin, and blood sugar  The connection between circadian rhythms and metabolic health  Why sunlight is essential for hormone production and energy regulation  What reactive hypoglycemia is and how to recognize the symptoms  How chronic stress contributes to blood sugar instability  Why many women feel exhausted, anxious, shaky, or constantly hungry  The surprising health risks associated with excessive blue light exposure  Simple ways to improve sleep naturally without relying on supplements  Practical tips for reducing blue light exposure at home and while traveling  How grounding and outdoor time support nervous system regulation  Why modern indoor lifestyles are disrupting our health Resources mentioned:Iris Tech1000 BulbsMy Circadian App (Code = DANIHH) Bahe Grounding ShoesEarth Runner SandalsConductive grounding socksDani’s websiteDani’s grounding guideGet that (vitamin) DWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Are your protein choices actually supporting fat loss and muscle growth?In this episode of the Energetically Efficient Show, Kristin breaks down everything you need to know about essential amino acids (EAAs) and how to use them strategically for muscle growth, fat loss, and metabolic health.If you’ve ever wondered whether supplements like Perfect Amino or Kion Aminos are worth it (or how they actually work), this episode gives you a clear, practical guide you can apply immediately.She also shares her exact daily routine, including how she uses EAAs during intermittent fasting to stimulate muscle protein synthesis without breaking a fast, plus how to incorporate them into your day for maximum results.Tune in to hear: What essential amino acids (EAAs) are and why they’re critical for survival  The key difference between essential and non-essential amino acids How EAAs support muscle growth, fat loss, and metabolic health Why 30g of protein per meal matters for muscle protein synthesis  How to use EAAs during intermittent fasting without breaking your fast Kristin’s exact daily supplement routine (morning + nighttime protocol)  How EAAs compare to whole food protein and protein powders When to use EAAs if you’re busy, fasting, or under-eating protein The truth about protein quality and amino acid profiles How EAAs can support recovery, sleep, and healingResources mentioned:BodyHealth Perfect Aminos: https://www.bodyhealthaffiliates.com/3QT3K68/3QQG7/ use code GOLDEN20 for 20% off your first purchasePerfect Amino Usage GuideKion Aminos: https://getkion.com/ Use code GOLDEN for 10% offIM8: Use code GOLDEN for 10% offJoin our next round of Radiant ResetHot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-afWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Could you be “healthy”… but still at risk?In this episode, Kristin breaks down one of the most misunderstood (and most dangerous) aspects of metabolic health: visceral fat. This is the hidden fat you can’t see that’s silently impacting your hormones, inflammation, and long-term health.While most people focus on the fat they can pinch, this conversation reveals why the fat surrounding your organs is far more important and how it may be the missing piece behind fatigue, weight struggles, hormone imbalances, and chronic disease.The best part? This is one of the most responsive types of fat meaning you can start reducing it quickly with the right lifestyle shifts.Tune in to hear: The difference between subcutaneous fat and visceral fat and why it matters for your health  Why visceral fat is the most dangerous type of fat in the body  How hidden fat around your organs drives chronic inflammation  The link between visceral fat, insulin resistance, and type 2 diabetes  How visceral fat impacts your hormones, including cortisol, insulin, and leptin  Why you can look “healthy” on the outside but still have high visceral fat (TOFI)  How visceral fat contributes to cognitive decline, Alzheimer’s, and dementia  The connection between visceral fat and fatty liver disease  Why fat is actually part of your endocrine system and not just storage  The key lifestyle habits that are secretly increasing your visceral fat  How stress, sleep, diet, and alcohol all play a role in fat storage  How to measure your visceral fat (DEXA scan, waist circumference, and labs)  The most important bloodwork markers to track for metabolic health  7 practical strategies to start reducing visceral fat right away  Why your body prioritizes burning visceral fat first and how to use that to your advantageJoin our next round of Radiant ResetHot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-afLearn about Discover Strength + grab your free workout: https://www.discoverstrength.com/nashville-ds-schedule Get 40% off your first year of the Zero Longevity AppWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if your immune system strength had less to do with supplements… and everything to do with your digestion?In this episode of the Energetically Efficient Show, Kristin breaks down the powerful (and often overlooked) connection between your digestive system and immune system and why optimizing your gut may be the missing piece to feeling better, having more energy, and staying healthy long-term.If you’ve ever struggled with bloating, fatigue, brain fog, frequent illness, or stubborn weight issues, this episode will completely shift how you think about your health.Kristin walks you through the science in a way that actually makes sense—explaining how your body breaks down food, absorbs nutrients, and uses those nutrients to fuel your immune system at a cellular level.You’ll also learn how poor digestion can lead to issues like leaky gut, food sensitivities, and chronic inflammation and what you can start doing today to support your body naturally.Tune in to hear: Why your digestive system is a core part of your immune system The 4 key parts of digestion and how they impact your health  What “leaky gut” is and how it affects your entire body  How undigested food particles can trigger immune responses  The difference between mechanical vs. chemical digestion How your body identifies and fights off bacteria, viruses, and toxins  Why stomach acid is your first line of defense against illness  The role of nutrients, vitamins, and minerals in immune function  How poor diet impacts your ability to fight off infections  Why gut health directly impacts energy, metabolism, and appearanceResources mentioned:Join our next round of Radiant Reset: https://shorturl.at/BFBbxHot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-afKristin's Supplement Recommendations: https://us.fullscript.com/welcome/krowellBiotics Research Corporation Beta PlusBiotics Research Corporation Beta TCPNutritional & Physical Degeneration by Dr. Weston A. Price: https://amzn.to/3On7hw6Redmond's Re-Lyte Electrolytes https://redmond.life/collections/re-lyte-hydration use discount code GOLDEN15 for 15% offWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if the symptoms you’ve been trying to fix… are actually your body asking for more minerals?In this episode of the Energetically Efficient Show, Kristin dives into a topic that’s often overlooked but foundational to your health: minerals.If you’ve been dealing with symptoms like fatigue, muscle cramps, cravings, or inflammation, this episode may give you the answers you’ve been searching for.Tune in to hear: Why minerals may be the missing link behind symptoms like fatigue, cravings, and inflammation  The difference between minerals and vitamins (and why minerals matter more than you think)  The 7 foundational pillars of health and where mineral balance fits in  How to identify if you’re mineral deficient using a simple symptom breakdown  The surprising signs of mineral deficiency you’ve likely never connected before  What your body is actually telling you through symptoms like muscle cramps, joint pain, and low energy  How electrolyte imbalances impact your energy, hydration, and overall health  The difference between macro and micro minerals (and why both matter)  Why magnesium is essential for everything from muscle function to heart health  How mineral deficiencies can impact workouts, recovery, and strength training  The most effective ways to replenish minerals through diet and supplementation  Why modern lifestyles make it harder than ever to get enough minerals  The role minerals play in reducing inflammation, supporting hormones, and optimizing your body Resources mentioned:Join our next round of Radiant Reset: https://shorturl.at/BFBbxHot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-afDr. Jamie Seeman: https://www.instagram.com/doctorfitandfabulous/Supplement Recommendations: https://us.fullscript.com/welcome/krowell Biotics Research Corporation Multi-Mins™Biotics Research Corporation Optimal EFAs®-BCKristin's Favorite Magnesiums: https://us.fullscript.com/welcome/krowellQuicksilver Scientific Liposomal MagTeinBiotics Research Corporation Mg-Zyme™ Biotics Research Corporation Acti-Mag PureWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

If you’ve been feeling like your body is changing overnight… weight gain that doesn’t make sense, energy crashes, or constant hunger, you are not imagining it.In today’s episode, I’m breaking down one of the most misunderstood (and overlooked) drivers of midlife weight gain.Whether you’re approaching perimenopause, currently in it, or already in menopause, this is information you need to understand what’s actually happening inside your body and more importantly, what you can do about itTune in to hear: What insulin resistance actually is (and why it exists on a spectrum)  Why perimenopause and menopause increase your risk  The connection between blood sugar, fat storage, and weight gain  How high-carb eating patterns over time impact your metabolism  The surprising role stress plays in blood sugar and insulin levels  Key signs of insulin resistance most women overlook  The difference between fasting glucose vs. fasting insulin (and why it matters)  How muscle mass directly impacts your ability to process carbs  Why strength training is non-negotiable in midlife  Simple lifestyle shifts to start reversing insulin resistance Join our next round of Radiant ResetHot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-afLearn about Discover Strength + grab your free workout: https://www.discoverstrength.com/nashville-ds-schedule CGM (Stelo): https://www.stelo.com/Oura Ring -  https://ouraring.com/product/rings/oura-gen3/heritage?utm_medium=iac_rafBase Culture Bread: https://baseculture.com/collections/sliced-breadWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if success wasn’t about doing more but becoming more aligned?In this episode of The Energetically Efficient Show, Kristin sits down with Human Design guide and former lawyer Hillary McVeigh to explore what it really means to build a life and business in alignment.Hilary shares her journey from burnout in the legal world to stepping fully into her purpose revealing how her health struggles, spiritual awakening, and discovery of Human Design led her to a completely different path.Tune in to hear:Why success without fulfillment is the ultimate failureHow burnout can be a catalyst for your awakeningWhat Human Design reveals about your unique pathThe role your nervous system plays in growth, fear, and expansionWhy alignment often feels uncomfortable (and what that means)How to recognize patterns your life is trying to show youThe power of creating space to access intuition and clarityWhy forcing strategy can block your successHow to “stretch and regulate” your way into growthThe truth about energy, frequency, and attracting aligned opportunitiesWhy letting go of control creates more results—not lessHow to build a business rooted in trust, not hustleResources mentioned:Divine orchestration and Letting Go of Control Episode: https://open.spotify.com/episode/49Pof5hsUCFat32voUibvq?si=DsmbgxPyS624V8R-9vx9mQLet It Not Make Logical Sense: https://open.spotify.com/episode/4NTamwEEBUasitAzwjYv9j?si=8z6DJ4_5RKK9d-7WnrfBGwHillary's Expansion Program: https://www.hillarymcveigh.com/the-expansionHillary's Human Design Certification: https://www.hillarymcveigh.com/human-design-reader-trainingWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Can antibiotics damage your gut and what should you do to rebuild it?Many people take antibiotics without realizing the massive impact they can have on the gut microbiome. While antibiotics can be life-saving when needed, they also wipe out large portions of the beneficial bacteria that support digestion, metabolism, mood, and immune health.In this episode, Kristin shares the exact protocol she’s using to rebuild her gut after a recent round of antibiotics for an infection.Tune in to hear:Why antibiotics can dramatically disrupt gut healthHow long it actually takes the gut microbiome to recoverThe importance of microbial diversity for overall healthWhy eating real, whole foods supports gut bacteriaThe role fermented foods play in rebuilding the microbiomeHow probiotics help repopulate beneficial bacteriaWhat “gut lining integrity” means and why it mattersSupplements that can support gut repair and resilienceWhy fiber is essential for feeding beneficial bacteriaThe connection between gut health, cravings, mood, and inflammationResources mentioned:Stress balls: https://amzn.to/4lIv3ixWorry stones: https://amzn.to/47zENp5Seed: https://seedhealthinc.pxf.io/c/4620740/3216192/19848 (use code GOLDEN)Microbiome Labs: https://microbiomelabs.com/register/?ref=KRISTIN (use code GOLDEN for discount)Pendulum: https://pendulumtherapeutics.sjv.io/c/4620740/1940595/23445 (use code ENERGETICALLY for discount)IM8: https://im8.go2cloud.org/aff_c?offer_id=26&aff_id=1133 (use code GOLDEN for discount)ION GUT SUPPORT: https://us.fullscript.com/welcome/krowell Tomorrow's Nutrition: https://tomorrowsnutrition.com/products/sunfiber-210-grams Fecal Transplants & Postbiotics: The Future of Gut Health with Dr. Andrea McBeth of Thaena: https://youtu.be/EsD_6d2N7lI Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Have you ever wondered what it would take to completely transform your body in just a few weeks?In this episode, Kristin pulls back the curtain on the exact nutrition and training strategy she used during her first bodybuilding competition prep. With only six weeks to prepare, she followed a highly structured meal plan designed to rapidly reduce body fat while preserving and building lean muscle.Tune in to hear:• The exact six-week nutrition strategy Kristin used for bodybuilding prep • How she lost body fat while gaining lean muscle in a short time • Why a high-protein diet can accelerate fat loss and muscle definition • The six daily meals she followed every day during prep • The macro breakdown that supported her transformation • What her weekly high-carb refeed days looked like • Why she avoided the scale and tracked progress differently • The challenges of following a strict protocol while working full time • How she modified the plan during her second competition prep • Why extreme protocols work short term but may not be sustainable long termWork with Kristin 1:1: https://energeticallyefficient.com/book-now/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodIs fasting the missing piece in your weight loss journey?If you’ve heard that fasting is either the ancient secret to weight loss or the worst thing you can do for your hormones, this episode breaks down the truth.In this deep dive, Kristen unpacks the science, nuance, and real-world strategy behind fasting, including who it benefits most, who should avoid it, and how to start safely.You’ll learn how your body actually uses fuel, what metabolic flexibility really means, why ketones are so powerful for brain health, and how simple intermittent fasting can improve insulin sensitivity without extreme restriction.This is not about starving yourself. It’s about understanding your metabolism and using fasting strategically.Whether you’re curious about 12-hour intermittent fasting, 36-hour metabolic resets, or longer fasts, this episode will help you approach fasting intelligently especially as a woman navigating hormones, stress, and life demands.Tune in to hear:The 4 fuel sources your body runs on and the order your body burns themWhy carbs + fat together can be the “fast train to weight gain”What metabolic flexibility actually means (and why it matters)How fasting improves insulin sensitivity and helps reverse insulin resistanceWhy Alzheimer’s is sometimes referred to as “Type 3 Diabetes”The connection between fasting, ketones, and brain healthHow fasting stimulates human growth hormone (HGH)Why fasting can support longevity and anti-agingThe difference between 12-hour, 16-hour, 24-hour, and 36-hour fastsWhy women need a nuanced approach to fastingWhen fasting may harm hormones (and when it can help)How to time fasting with your menstrual cycleThe easiest way to begin intermittent fastingResources mentioned:Brain Energy: https://amzn.to/3OmH6FBZero Longevity Fast AppLife In The Fasting Lane book: https://amzn.to/4cGDNmrWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodAre peptides the future of healing… or just another wellness trend?What’s the difference between NAD, BPC-157, and GLP-1 medications like Ozempic?And are peptides actually safer than traditional pharmaceuticals?In this deep-dive episode, Kristen unpacks everything you’ve been asking about peptides from what they are at a foundational level to how they’re administered and why they’re generating so much buzz in the functional health world.Tune in to hear:What peptides actually are and how they differ from proteinsWhy proton pump inhibitors may damage gut health long termHow BPC-157 supports injury and gut repairWhat NAD does for mitochondria and energy productionWhy GLP-1 drugs can harm metabolism when overdosedThe difference between GLP-1, GLP-2, and emerging GLP-3 compoundsHow to think about peptides for perimenopauseWhy delivery method matters more than you thinkThe importance of cycling and washout periods-Quicksilver Scientific Facial Beauty Serum: https://us.fullscript.com/welcome/krowell You can get it here with my discount-Quicksilver Scientific Copper GHK+ Facial Serum w/ Cycloastragenol: https://us.fullscript.com/welcome/krowell You can get it here with my discount-Peak Wellness Peptides: https://peakwellnesspeptides.com/ use discount code GOLDEN-Peptide University: https://mypeptideuniversity.com/ Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodWhat if the pressure you feel is not about poor time management, but about trying to operate from an old relationship with time that no longer fits who you are becoming?In this episode of The Energetically Efficient Show, Kristin and her sister Lindsay explore expansion and contraction in time, protecting your energy in a divided world, redefining productivity, parenting in a full season of life, and leading from the heart instead of pressure. A grounded, honest conversation about alignment, intuition, and building the new without burning out.Together, they explore what it means to protect your energy during divisive times, process emotion without bypassing it, and lead from alignment rather than urgency. They also talk about parenting teens during a sweet and fleeting season, navigating entrepreneurship while honoring family priorities, and experimenting with nutrition and fasting without self-judgment. If you have been sensing that your old systems no longer fit, or feeling both expansion and contraction at once, this conversation offers grounding perspective and a reminder that true efficiency begins with energetic alignment.Tune in to hear:Why time feels like it’s speeding up (and sometimes stretching wide open)The “accordion effect” of expansion and contractionLetting go of hustle culture and redefining what productivity actually meansMoving from mind-led living to heart-centered leadershipEmotional processing vs. spiritual bypassingHow polarity feeds division (and why nuance matters more than ever)Protecting your energy in a fear-driven media landscapeParenting teens during a transformational eraNavigating business growth while honoring family seasonsDating, manifestation, and creating space for partnershipPerimenopause, macros, ketosis, and experimenting without judgmentWhy authenticity will matter more than ever as AI expandsResources mentioned:Lindsay's podcast: https://podcasts.apple.com/us/podcast/storytelling-with-lindsay-bednar/id1655749288 Lindsay's husband's Gary's morning drink: Mix the following in a blender: 24 ounces hot water + 2 tablespoons organic Dandy Blend + 1 scoop Equip beef protein isolate + 1 or 2 scoops whey protein powder (depending on the brand). Blend for 10 seconds and then pour in a large Yeti mug. Top the drink with organic cinnamon and Redmond's Real Salt. Gary swears this is better than Starbucks!Equip protein: https://www.equipfoods.com/GOLDEN (use code GOLDEN for 15% OFF)Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodIn this episode, Kristin is doing a full, no-nonsense breakdown of the newest pre-made protein drinks on the market. You'll hear what’s actually worth your money, what she personally drinks, and what she skips entirely.This episode will be a clear, science-backed guide to choosing protein drinks that actually support muscle building, metabolic health, and aging well without falling for marketing hype.Tune in to hear:Why 30g of high-quality protein matters for muscle protein synthesisThe difference between A1 vs. A2 milk protein (and why many people react poorly to dairy)Why grass-fed whey isolate is still the gold standard for muscle buildingWhich gums, oils, and additives quietly sabotage gut healthThe truth about natural flavors, seed oils, and emulsifiersWhen pre-made protein drinks make sense — and when they shouldn’t be daily staplesResources mentioned:Pioneer Pastures Protein ShakeOikos Protein ShakeSlate Ultra Protein ShakesClean Simple Eats Clear Protein SodaProtein Pop Clear Protein DrinkTexas Pecan Praline Marigold Bar (GOLDEN gets you free shipping on your first order)Wilde Protein ChipsRadiant Reset Waitlist for April 2026Food Babe Natural Flavors Summary: https://youtu.be/nweK6VRM8a8?si=KgoBu4PW2H6uMvTaProtein Episode: Why Eating More Protein Isn’t Enough for Fat Loss and Muscle GainWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodIn this episode of The Energetically Efficient Show, Kristin is doing something a little different. After receiving countless questions about her skin and daily routine, she’s finally walking you through exactly what she does from inside-out wellness to the skincare products she uses every day.Kristin shares why skin health is a reflection of what’s happening inside your body, not just what you apply topically. Before diving into products, she breaks down the foundational habits that support healthy, radiant skin at a cellular level, including nutrition, hydration, and metabolic support.Tune in to hear:Why your skin reflects your internal health and cellular functionThe foundational habits that matter most for glowing skinHow Kristin structures her hydration and supplementation for skin healthHer experience with laser treatments and what to look for if you’re considering oneA full breakdown of her current skincare routine, step-by-stepHow she layers serums, peptides, eye creams, and moisturizersWhat she uses in the morning versus at nightSimple beauty habits that support long-term skin health and aging wellFind all links mentioned in this episode in the notes here: https://www.youtube.com/watch?v=ya8awj9_S38Resources mentioned:Radiant Reset Detox Waitlist: https://kristin-rowell.mykajabi.com/Radiant-Reset-WaitlistRedmond's Re-Lyte Electrolytes: https://redmond.life/collections/re-lyte You can use GOLDEN15 for 15% off your entire orderMyoxcience Creatine: https://myoxcience.com/collections/best-sellers/products/ultra-pure-creapure-creatine and https://myoxcience.com/products/micronized-creavitalis-german-creatine  You can use GOLDEN for 17% off your entire orderKion Creatine: https://www.getkion.com/products/creatine You can use GOLDEN for 10% off your entire orderMy prior episode containing my entire morning drink routine, How To Hydrate Properly: https://youtu.be/_09M2NpEBOk?si=CX2Zi8pClgQ6b5DwBeyond Aesthetics w/ Lori Hartzler (The Aerolase): https://www.beyondestheticsmn.com/Aerolase generally so you can find this laser in your area: https://www.aerolase.com/patientsEmogene & Co. Ritual Foaming Milk Cleanser: https://www.emogeneandco.com/products/ritual-foaming-milk-cleanserEmogene & Co. Renew Facial Toner: https://www.emogeneandco.com/products/renew-facial-tonerFind all links mentioned in this episode in the notes here: https://www.youtube.com/watch?v=ya8awj9_S38Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ever feel like everyone online suddenly became a hormone expert and now you’re more confused than when you started?In this episode of the Energetically Efficient Show, Kristin is joined again by her close friend Laura Schara for a deeply honest, nuanced conversation about perimenopause, hormone replacement therapy, and navigating midlife health without fear or misinformation.They share their personal perimenopausal journeys, discuss why individualized hormone care matters, and explain why tools like comprehensive hormone testing (not just a single blood draw) can make all the difference. You’ll also hear surprising connections between estrogen and hearing health, why progesterone can be life-changing for sleep (or anxiety-provoking for some) and why strength training becomes non-negotiable as women age.Tune in to hear:Why perimenopause feels like the “Wild West” of women’s health right nowThe truth about bioidentical hormones and why old studies caused decades of fearWhy a single blood test doesn’t tell the full hormone storyHow estrogen impacts hearing, balance, and long-term brain healthThe role of progesterone in sleep, anxiety, and nervous system regulationWhy hormone therapy must be individualized (and never cookie-cutter)How insulin resistance, muscle loss, and metabolism shift in midlifeWhy strength training is essential for aging wellWhat women should know about estrogen, testosterone, and long-term heart healthHow to advocate for yourself when working with hormone practitionersResources mentioned:Loop Earplugs: https://us.loopearplugs.com/ SoundGear Earplugs: https://soundgear.com/M4 cream from Alloy: https://www.myalloy.com/solutions/m4Hunting France: https://www.hunting-france.com/en/Quicksilver Scientific Facial Beauty Serum: https://www.quicksilverscientific.com/products/facial-beauty-serumCopper GHK+ Facial Serum: https://www.quicksilverscientific.com/products/copper-ghk-facial-serum-with-cycloastragenol?_pos=2&_psq=gh&_ss=e&_v=1.0Connect with Dr. Jamie @doctorfitandfabulous on IGWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Have you ever felt like traditional productivity systems, career paths, or “hustle harder” advice just don’t work for you no matter how disciplined or driven you are?In this episode of The Energetically Efficient Show, Kristin introduces Human Design, a powerful energetic system that explains why you are wired the way you are and how to work with your energy instead of constantly fighting it.If you are curious about Human Design, energy alignment, or discovering how you are truly meant to lead and live, this episode will give you both clarity and permission.Tune in to hear:What Human Design is and how it differs from astrologyThe five Human Design energy types and how each uses energyWhy Projectors are not designed for hustle and constant outputHow Human Design authority influences the way you make decisionsWhat your Human Design profile numbers reveal about your life pathWhy rest, space, and efficiency are leadership tools not weaknessesHow Kristin uses Human Design to structure her business and calendarPractical ways to explore your own Human Design chartTo explore your own Human Design, you can generate a free chart at https://www.myhumandesign.com/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Are you wasting money on protein products that don’t work?In this episode of the, Kristin breaks down one of the most misunderstood topics in fitness and nutrition: how to actually build lean muscle and lose body fat at the same time.If you’ve been told to “just eat more protein” but still feel confused about why your body isn’t changing, this episode explains what most protein products, bars, and diets completely miss which is the role of essential amino acids, leucine, and muscle protein synthesis (MPS).Kristin explains why not all protein sources are created equal and why many highly marketed protein bars and plant-based blends fail to stimulate muscle growth at all, no matter how “clean” or “natural” they sound.Tune in to hear:What essential amino acids are and why your body cannot survive without themWhy muscle protein synthesis (MPS) is the key driver of fat loss and muscle gainThe role of leucine and the science behind the leucine thresholdHow much protein you actually need per meal to stimulate muscle growthWhy spreading protein intake throughout the day matters more than total daily proteinThe difference between animal-based and plant-based protein sources for muscle buildingWhy collagen, plant blends, and low-protein bars often fail for body recompositionHow many times per day you should aim to stimulate muscle protein synthesisKristin’s real-world bodybuilding experiment that led to gaining lean muscle while losing fatWhy the scale often lies and what body composition changes really look likeJoin this round of Radiant ResetBodyhealth Perfect Aminos: Get 20% off your first purchase with code GOLDEN20Kion Aminos: Get 10% with code GOLDEN https://getkion.com/Article referenced: https://pmc.ncbi.nlm.nih.gov/articles/PMC10767222/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Do meals leave you full for minutes instead of hours?In this episode, Kristin breaks down exactly how to build meals that leave you satiated, energized, and metabolically supported (not stuffed, bloated, or hungry again 45 minutes later).Kristin introduces her “three-legged stool” framework for feeling full, a simple and science-backed way to approach meals that supports fat loss, muscle health, blood sugar stability, and long-term metabolic health (especially for women in perimenopause and beyond).Tune in to hear:Why “feeling full” should really mean feeling satisfied, not overstuffedThe three non-negotiables your meals need to keep hunger at bayWhy starting your day with empty carbohydrates sets you up for cravingsHow protein triggers satiety hormones and supports muscle protein synthesisWhy healthy fats are essential (not optional) for hormones, brain health, and fullnessHow fiber and volume help you eat more food with fewer caloriesThe difference between eating a balanced plate vs. a sleeve of crackersExactly how much protein you need per meal to support muscle as you ageWhy juicing vegetables works against satiety and metabolic goalsLinks:Biotics Optimal EFA's 120 store link: https://us.fullscript.com/welcome/krowell Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Have you ever had an experience that was profoundly transformational… but also exhausting, uncomfortable, and emotionally confronting?In this second part of her Egypt retreat recap, Kristin shares the less talked about side of deep spiritual work. While the experience was powerful and life-changing, it also brought intense fatigue, nervous system integration, emotional triggers, and unexpected challenges that required patience, self-compassion, and surrender.Kristin breaks down why spiritual retreats are not vacations, how frequency work impacts the physical body, and why exhaustion is often a sign of integration rather than burnout. She explains how triggers, irritation, comparison, and frustration are indicators of distortion patterns rising to the surface so they can be released.Tune in to hear:How spiritual retreats are deep work, not vacationsThe difference between exhaustion and energetic integrationHow frequency work brings hidden trauma and distortion patterns to the surfaceWhat it means when people and situations trigger youThe role of neutrality as a sign of emotional and energetic healingHow scarcity, comparison, and oppression can surface during expansionWhy rest is often non-negotiable after major energetic shiftsWhat Network Spinal Analysis is and how it supports nervous system regulationA candid story about bedbugs, boundaries, and forced integrationHow to reframe challenges as part of your spiritual evolutionResources mentioned:Master Your Energy in 2026 Live Workshop: https://energeticallyefficient.com/master-your-energy-in-2026Connect with Karen: https://www.sphericalluminosity.com/Verve Wellness: https://www.vervewellnessstudio.com/Vitality: https://www.vitalityempowers.com/Goop Lab Episode: https://www.netflix.com/title/80244690Inspire Life Chiro: https://inspirelifechirocenter.com/Kimberly Berkus: https://www.kimberlyberkus.com/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What happens when you commit to deep spiritual work in some of the most ancient, sacred places on Earth?In this episode of The Energetically Efficient Show, Kristin shares a full recap of my recent multi-week spiritual retreat in Egypt-an experience that profoundly shifted her energy, awareness, and sense of connection.This was not a sightseeing trip or a history tour. It was a meditation-based retreat focused on frequency work, consciousness expansion, and collective elevation, hosted by Spherical Luminosity and led by her mentor, Karen Cheong. This conversation is for anyone curious about spiritual retreats, frequency work, or what it’s actually like to meditate in ancient sacred spaces, especially if you’ve ever felt called to explore spirituality in a deeper, more embodied way.Tune in to hear:What a meditation-based spiritual retreat actually looks likeTraveling through Egypt with intention, not tourismMeditating in ancient temples along the NileWhat “frequency work” really means and how it’s practicedPersonal experiences of energy movement and releaseVisiting sacred sites like Edfu, Dendera, Karnak, the Valley of the Kings, and the Great PyramidsHiking Mount Sinai at sunrise under a full moonHow deep spiritual work can shift your sense of peace, grounding, and clarityWhy integration after a retreat can be just as powerful as the experience itselfConnect with Karen: https://www.sphericalluminosity.com/ Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ever wondered what a 49-year-old, metabolically-healthy, low-carb athlete keeps in her cupboard?In this episode, Kristin takes you behind the scenes for a full pantry tour: the packaged foods she actually keeps on hand, the products she travels with, and how she strategically uses convenience foods without compromising her health goals.She breaks down her favorite low-carb staples, clean-ingredient snacks, high-protein options, healthy fats, travel essentials, and even the occasional sweet treat all chosen with metabolic health, fat loss, and realistic living in mind.Whether you're transitioning into a low-carb lifestyle or just want to make smarter pantry choices, this episode will show you exactly how Kristin curates a cupboard that supports her energy, hormones, and long-term results.Tune in to hear:Why Kristin prefers real food first  but still keeps intentional convenience foods on handThe packaged items she always has stocked for protein, crunch, healthy fats, and fiberWhat she brings when she travels (especially long international trips)Her favorite brands for protein bars, nut butters, chips, nuts, tuna, broth, and supplementsHow she strategically uses snacks as part of meals, not grazingThe truth about seed oils and why she’s okay with certain versionsHow she builds quick “lazy healthy meals” with protein, fat, and fiberMetabolic-health principles that guide all her pantry purchasesHer morning routine staples: electrolytes, creatine, perfect aminos, and moreResources & Products mentioned:Elavi brownies: https://elavi.co/ 10% off w/ code GOLDEN Elavi Cashew ButtersBlue: https://amzn.to/4ofF1r8Cookie: https://amzn.to/47XsX98Video that the Food Babe Video: https://www.youtube.com/watch?v=nweK6VRM8a8Marigold Bars (attached) and make sure to put their website below the video https://www.marigoldfoods.com/marigold-bars/ with my discount code GOLDENKion Aminos/Creatine/Decaf Coffee: https://glnk.io/j6vy/mngoldengirl (code GOLDEN for 10% off)SFH protein: https://www.sfh.com/collections/proteinIM8 - https://im8health.com/ 10% first order w/ code GOLDENBodyHealth Perfect Aminos 20% off first order w/ code GOLDEN20 Redmond's Re-Lyte: https://redmond.life/  15% off w/ code GOLDEN15Myoxcience: 17% off w/ code GoldenCreapure CreatineMicronized CreatinePruvit Exogenous ketones: https://amzn.to/4oZbW4gCarnivore Crisps: https://carnivorecrisps.com/ 10% off w/ code GOLDENWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if just two 30-minute workouts per week could help you prevent muscle loss, boost metabolism, build stronger bones, and even reduce your risk of Alzheimer’s?In this episode, Kristin breaks down the top five reasons women over 40 must prioritize strength training, and why it’s one of the most important investments in your long-term health, vitality, and confidence. Kristin also shares how resistance training impacts bone density, brain health, hormones, and fat loss and why traditional “cardio-only” routines aren’t enough as we age. Whether you’re brand new to strength training or want to recommit to your health, this episode offers the clarity and fire you need to get started.Tune in to hear:Why women naturally lose muscle beginning in their 30s and how strength training stops itThe symptoms many women blame on aging that are actually related to low muscleHow strength training can prevent or reverse sarcopeniaWhy muscle mass dramatically increases your metabolismThe surprising way resistance training impacts hormones and fat lossThe ONLY exercise scientifically shown to build stronger bonesHow strength training protects against osteoporosis, falls, and fracturesGroundbreaking research linking strength training to lower risk of Alzheimer’s, dementia, and cancersHow strength training improves cardiovascular health (even better than traditional cardio)The simple, efficient method Kristin recommends (only 2 sessions per week!)Ways to get started even if you’re intimidated by the gymLearn more about Discover Strength: https://www.discoverstrength.com/Research papers mentioned:https://pmc.ncbi.nlm.nih.gov/articles/PMC12016217/https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/https://pmc.ncbi.nlm.nih.gov/articles/PMC11241132/https://pubmed.ncbi.nlm.nih.gov/36175646/https://pmc.ncbi.nlm.nih.gov/articles/PMC10726118/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ever wonder what it really means to live in alignment with your soul blueprint?In this episode, Kristin sits down with Alexia Usgaard, coach and guide in human design & the Gene Keys system. Together they explore how to align business, spirituality and heart-led living through ancestral healing, ritual, authentic leadership and not just “doing” but being. Alexia shares her journey from Silicon Valley to two continents, how she met her husband, moved to South Africa to honor his family legacy, and how she blends deep inner work (human design, gene keys, ritual) with outer business strategy. Tune in to hear:How Alexia met her husband on a fateful night in San Francisco and why she was ready for “hell yes” loveThe importance of ancestral/lineage healing and how their retreat at Esalen Institute in Big Sur helped their journeyAn intro to the Gene Keys (what they are, how they work) and how Alexia uses them to guide clientsThe difference between habits and rituals, and why rituals are so powerful for presence and joy (with concrete examples from Alexia’s daily life)How to deepen your leadership and business through alignment (not hustle), capacity and presenceHonoring the feminine and the soft power within and redefining strength beyond forceHow to know when you’re in a “growth edge” (not just reactive pain) and how to step into it with clarityPractical take-aways: how to design simple rituals, how to shift from “I have to do this” to “I get to”, how to connect with your unique blueprint and not get distracted by the shiny object syndromeResources Mentioned:Elevate Daily Episode on Alexia's Journey Meeting Her Husband: https://podcasts.apple.com/us/podcast/7-finding-my-hell-yes-partner-our-journey-of/id1767025501?i=1000676951608"Beyond Duality" Retreat in Big Sur: https://www.esalen.org/Alexia's Illuminate Experience: https://alexiausgaard.com/genekeysConnect with Alexia:https://www.instagram.com/alexia_usgaard/ Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

In this episode, Kristin introduces one of the most transformative concepts in personal growth-your energy body. We often think of our physical body as the full expression of who we are, but Kristin shares that our energy field, extending six feet around us, actually dictates how we experience life, relationships, opportunities, and reality itself.You’ll learn how your frequency resonance (the vibrational bandwidth you operate in) shapes every aspect of your world. From the people you meet to the abundance you attract, your vibration determines the quality of your experiences. Tune into hear:The difference between your physical body and energy bodyWhat frequency resonance is and why it mattersHow your vibration determines your life experiencesThe role of choice, environment, and inputs in shaping your frequencySimple daily practices to raise your vibration and stay in flowInsights from Joe Dispenza and Karen Cheong on energetic alignmentWhy energetic health is as important as physical healthHow raising your own vibration contributes to healing the planetResources mentioned:-Morning Meditation: https://www.sphericalluminosity.com/shop/morning-meditation-setting-the-days-tone/-Karen Cheong: https://www.sphericalluminosity.com/-Karen Cheong Vlog: https://www.sphericalluminosity.com/category/vlog/-Dr. Joe Dispenza: https://drjoedispenza.com/-Lee Harris: https://www.leeharrisenergy.com/-Pam Gregory: https://www.youtube.com/@PamGregoryOfficialResonance Video Experiment:https://youtu.be/wvJAgrUBF4w?si=TXUFpdjQREl87dHKBooks mentioned:Breaking The Habit of Being Yourself: https://amzn.to/432Pwq8Becoming Supernatural: https://amzn.to/4otQZ12Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Did you know your digestion doesn’t start in your stomach, it starts in your brain?In this episode, Kristin breaks down the four main parts of your digestive system and explains how each one impacts your energy, metabolism, and overall health. You’ll learn how to support your gut from top to bottom starting with chewing, stress management, and mindful eating all the way through bile production, nutrient absorption, and bowel health.If you’ve been struggling with bloating, fatigue, constipation, or nutrient deficiencies, this episode will help you understand why and what you can do to restore balance.Tune in to hear:Why digestion starts in your brain, not your stomachThe four key parts of your digestive system and what each one doesHow stress, rushing, and eating too fast damage digestionWhat your stomach acid, bile, and enzymes really do for your healthThe connection between gut health, mood, and anxietyWhy “looking at your poop” is one of the best ways to track your healthKristen’s favorite supplements and probiotics for better digestionHow to support your liver, gallbladder, and intestines for optimal functionYou can get all the supplements discussed here at FullScript: https://us.fullscript.com/welcome/krowellWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Can you really lose body fat, gain lean muscle, and feel incredible—all while not eating for five days?In this episode, Kristin dives deep into the science and strategy behind long-term fasting and how it can enhance lean muscle rather than deplete it. After conducting two 5-day fasts—including one she carefully structured with strength training, amino acid supplementation, and ketosis tracking—Kristin shares her exact process, mindset, and results.Tune in to hear:Why fasting doesn’t automatically lead to muscle lossHow to get into deep ketosis for optimal cellular healingWhat “autophagy” is and why it’s crucial for longevityThe exact protocol Kristin followed during her 5-day fastHow essential amino acids can preserve muscle during fastingWhy tracking blood glucose and ketones mattersKristin’s impressive DEXA scan results—fat loss + muscle gain in 5 daysThe role of resveratrol, cold showers, and molecular hydrogenWhy metabolic flexibility is the real key to sustained energy and health5 Day Fasting Protocol: https://energeticallyefficient.com/5-day-fastingWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

If you’ve ever wondered how to stay energized, nourished, and balanced while traveling, especially for a long, spiritual retreat, this episode is a must-listen.Kristin shares how she’s preparing for her upcoming two-week retreat in Egypt, where she’ll be diving deep into her spiritual and energetic evolution while also staying true to her metabolic health routine.From packing supplements and protein sources to staying aligned with her intuitive gifts, this episode gives you a peek into her energetic and nutritional travel strategy (perfect for anyone who wants to travel without throwing their body off balance).Tune in to hear:The connection between energetic health and physical vitalityWhat the Four Clairs are and how they relate to intuitive giftsHow Kristin prepares her body for spiritual work and physical travelHer exact supplement and nutrition list for a two-week international tripHow to stay strong, nourished, and grounded while exploring new environmentsResources mentioned:Bodyhealth Perfect Aminos (save with code GOLDEN20)Kion Aminos Acids (save with discount code GOLDEN)Elavi Birthday Cake Brownies (use code GOLDEN to save)Fresh-Pressed Olive Oil Redmond's electrolytes (use code GOLDEN15 to save)Pruvit KetonesWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Have you ever heard of gallstones—or wondered if there’s a natural way to remove them without surgery? In this episode of Energetically Efficient, Kristin shares her personal experience with the Liver and Gallbladder Flush. She explains why she’s done this flush multiple times, what to expect before, during, and after, and how this simple at-home cleanse can dramatically improve your digestion, mood, and overall energy.Tune in to hear:What the liver and gallbladder flush actually isWhy she skips the apple juice (and what she uses instead)How gallstones form and why they can affect your metabolism and emotionsThe exact step-by-step process she follows (including supplements, timing, and how to prep)What to expect the next day—and what the “results” really look likeResources mentioned:Amazing Liver & Gallbladder Flush Book: https://amzn.to/4nxfTfSRadiant Reset (waitlist): https://kristin-rowell.mykajabi.com/live-radiant-reset Fresh-Pressed Olive Oil: http://www.GoldenGirlOliveOil.comFullScript link for the Source Naturals Magnesium Malate: https://us.fullscript.com/welcome/krowellWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ready to feel radiant, reset your metabolism, and experience just how good your body was designed to feel? Join the upcoming Radiant Reset Detox starting October 6th, 2025. In this episode, Kristin dives deep into one of her favorite topics: nutritional detoxification. With over 25 years of personal experience and professional training in detox methods, Kristin reveals why cleansing isn’t just a wellness trend but a science-backed way to restore energy, flatten your tummy, and help your body function the way it was designed to.Tune in to learn:Why your liver and kidneys aren’t enough on their own in today’s toxin-heavy worldThe four main detox pathways your body uses (urine, feces, sweat, and breath)What happens inside your body during phase one and phase two detoxificationWhy everyday substances like caffeine, alcohol, and acetaminophen put extra stress on your systemHow hidden toxins—like pesticides, flame retardants, plastics, and personal care chemicals—build up and disrupt your metabolismWhy the right foods (think sulfur-rich veggies, beans, lentils, and beets) are essential for supporting your body’s detox pathwaysReal benefits from her 14-day Radiant Reset Detox, from improved mood and energy to noticeable weight loss and flatter bellyWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Do you ever feel like making a healthy meal takes too much time and effort? In this episode, Kristin breaks down her simple, four-part formula for building meals that support your metabolic health in less than 20 minutes—sometimes even in just five.Tune in to hear:The 4-step formula Kristen uses to design intentional meals: fiber, protein, fat, and carbsWhy fiber is the first—and most important—building block of every mealPractical examples of quick, no-cook meals like chia seed pudding, tuna salad, and ground beef bowlsHow to use tools like a food scale, CGMs, and the Oura Ring to better understand your metabolic healthWhy reading ingredient labels is key to avoiding hidden gums and seed oils in packaged foodsHow small changes—like walking after meals—can help regulate blood sugar and reduce inflammationKristen’s favorite go-to products, from clean protein powders to nut milks without additivesTips for shopping intentionally and connecting more deeply to your food choicesJoin this round of Radiant ResetWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Is your lack of sleep quietly sabotaging your health, hormones, and fat loss goals?In this episode, Kristin pulls back the curtain on why sleep is the true foundation of health—ranking even above nutrition and exercise. Recording in her pajamas with blue-light blocking glasses on, she shares her personal sleep routine, her favorite biohacking tools, and the cutting-edge science from Dr. Matthew Walker’s book Why We Sleep.Whether you struggle with insomnia, want to optimize your athletic performance, or simply want to wake up feeling more energized, this episode is packed with practical strategies to help you sleep smarter, longer, and deeper.Tune in to hear:The shocking statistic linking sleep deprivation to cardiovascular disease risk (+45%).Why sleep is the real foundation beneath diet and exercise.How deep sleep fuels muscle repair and fat loss while REM sleep recharges the brain.The surprising hormone shifts (ghrelin, leptin, cortisol) that make you hungrier when you’re sleep deprived.Why humans are the only animals that intentionally skimp on sleep—and what that means biologically.The best supplements and biohacks Kristin uses nightly to improve sleep quality.Sleep disruptors you might not realize are sabotaging your rest—like late-night eating, alcohol, and lack of sunlight.Resources mentioned:Maverick BonCharge glasses:  Use KRISTIN15 for 15% offAmber Reading Light: https://amzn.to/46k2GQmNod Pod: https://nodpod.com/ Mouth tape: https://amzn.to/4num6JaJames Nestor book Breath: https://amzn.to/42s0dSDWhy We Sleep book by Dr. Matthew Walker: https://amzn.to/3VcQk7tIf you want to order any of the supplements that Kristin recommends for sleep, you can set up an account and do that hereWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Are you unknowingly riding the blood sugar rollercoaster that’s draining your energy, wrecking your sleep, and fueling inflammation?In this episode, Kristin pulls back the curtain on continuous glucose monitors (CGMs)—the tiny device that gives you real-time insights into your blood sugar and shows you exactly how your food, lifestyle, and stress impact your health. She even inserts one live on the episode to prove how simple (and painless) it really is.Tune in to hear:The 12 warning signs of blood sugar dysregulation you might be ignoringHow continuous glucose monitors (CGMs) provide real-time data to course-correct your diet and lifestyleThe surprising impact of exercise, stress, sleep, and even scary movies on blood sugar levelsWhy not all glucose spikes are bad (and which ones actually help your body)How alcohol, snacks, and “innocent” treats like candy or mac & cheese affect glucose differentlyKristen’s real-world experiments with ice cream, Tootsie Rolls, and activity timingWhy pairing a CGM with tools like the Oura Ring gives you a complete picture of metabolic healthHacks to stabilize your blood sugar for fat loss, better sleep, and all-day energyGet $100 off Oura RingStello by DexcomWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if the key to better health started in your gut—and even with something as unexpected as poop?In this episode, we dive into the world of the microbiome with Dr. Andrea McBeth, CEO of Thaena and a biochemist-turned-naturopath who has dedicated her career to exploring how our gut health impacts everything from immunity to mood. From the surprising history of fecal transplants to the emerging field of postbiotics, you’ll hear how science is reshaping the way we understand food, medicine, and the ecosystems living inside us.She shares her personal story of watching her sister battle cancer, how that shifted her career from academia to naturopathic medicine, and why she believes restoring gut health may be one of the most powerful tools we have to reduce suffering and prevent disease.Tune in to hear:The surprising history of fecal transplants (dating back to 4th-century China!)How probiotics, prebiotics, and postbiotics really work togetherWhy the gut microbiome is like a rainforest—and what happens when it gets clear-cutThe role of nutrition and plant diversity in building a thriving microbiomeHow stool-derived supplements are being developed to support gut healthWhy daily pooping should be considered a pillar of healthGet $50 off ThaenaBiotic® using code GOLDEN: http://thaena.com/GOLDENWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Are you wondering if the changes in your body are signs of perimenopause or menopause? You’re not alone. In this episode of The Energetically Efficient Show, Kristin breaks down the most common perimenopause symptoms—from hot flashes, night sweats, and brain fog to unexpected signs like vertigo, migraines, and even frozen shoulder.Whether you’re struggling with sleep disturbances, mood swings, low energy, vaginal health changes, or skin and hair issues, Kristin shows you how nutrition, supplements, and lifestyle shifts (like strength training and blood sugar regulation) can make a massive difference.If you’re ready to take back control of your health and feel strong, confident, and energized in midlife, this episode is for you.Join Hot & Fit Over 40 (use code EESHOW for $500 off)Tune in to hear:Why every woman’s perimenopause and menopause journey is uniqueThe most common categories of symptoms: menstrual, neurological, vasomotor, cognitive, sleep, hormonal, cardiovascular, sexual, musculoskeletal, and skin/hair changesSurprising symptoms you may not know are linked to perimenopause—like vertigo, ringing in the ears, or frozen shoulderThe role of hormones (estrogen, progesterone, testosterone, thyroid, and cortisol) and why looking “upstream” mattersHow nutrition, strength training, and supplements can ease symptoms and support long-term healthKristin's personal hormone replacement therapy (HRT) experience and how it impacted her sleep, mood, and overall well-beingPractical tips for supporting your vaginal and gut microbiome during this stage of lifeWhy muscle mass and blood sugar regulation are critical in midlife and beyondResources & Links Mentioned:Weight Management Module for Perimenopausal Women: A Practical Guide for Gynecologists: https://pmc.ncbi.nlm.nih.gov/articles/PMC6947726/ Microbiome Labs: https://microbiomelabs.com/register/?ref=KRISTINBiotics Optimal EFAs-BC: https://us.fullscript.com/welcome/krowellConnect with Kristin:Work with Kristin: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Are you overwhelmed by conflicting health advice, endless diet trends, and “expert” tips that never seem to deliver? In this episode of The Energetically Efficient Show, Kristin pulls back the curtain on how to cut through the noise and figure out what truly works for your unique body—by becoming your own scientist.Whether you want to improve body composition, boost energy, or simply understand your body better, this episode gives you the tools to design your own experiment and finally get answers that stick.Tune in to hear:-Why information overwhelm is keeping you stuck (and how to fix it)-How to design a personal health experiment (the N=1 approach)-The step-by-step scientific method for testing changes in your nutrition, workouts, or lifestyle-Kristin’s results from her 90-day creatine experiment-Why measuring starting and ending points (Dexa scan, Bod Pod, blood work) is non-negotiable-How improving metabolic health impacts longevity and reduces disease risk-Inspiring ideas for your own experiments— from diet shifts to fasting, training, and beyondResources & Links Mentioned:Kristin’s Creatine Episode (for detailed protocol & science): https://youtu.be/P0Zxvzq0phE Discover Strength: https://www.discoverstrength.com/ The N-of-1 Clinical Trial: The Ultimate Strategy for Individualizing Medicine (PubMed article): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118090/ Redmond's Re-Lyte electrolytes: (get 15% off the entire Redmond's website with the code GOLDEN15)Learn more about Kristin’s Radiant Reset program: https://kristin-rowell.mykajabi.com/radiant-resetWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

In this unfiltered episode, Kristin brings on Laura Schara to finally bring their off-the-record chats to the mic—and they’re going all in on protein. From how much you actually need, to the reason your avocado toast isn’t doing you any favors, this conversation breaks down everything women over 30 need to know about hitting their protein goals, building lean muscle, and staying strong for the long haul.They share personal hacks, nutrition myths they’ve ditched, the supplements they swear by (hello, creatine and colostrum!), and how years of consistency—not perfection—have led to results. If you’ve ever struggled to figure out macros, felt overwhelmed by meal prep, or wondered if you really need to weigh your chicken… this one’s for you.Tune in to hear:Why most women are undereating protein (and how much you really need)The 30g-per-meal protein rule and why it mattersOur favorite ways to easily hit 140–160g of protein a daySimple hacks for weighing and tracking food without overwhelmThe truth about protein powder, bars, and high-protein snacksHow supplements like creatine and colostrum can support your fitness goalsThe breakfast mistakes that sabotage your protein intakeWhy consistency beats perfection for long-term resultsOur go-to meals, recipes, and macro-friendly swapsSneak peek at future podcast topics we’re excited to shareConnect with Laura:https://www.instagram.com/lauraschara/ Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Still feeling tired, bloated, or hungry no matter how "healthy" you're eating? The real issue might not be your food—it could be your hydration.In this quick-hit episode of The Energetically Efficient Show, Kristin reveals why most people are walking around chronically dehydrated, what to actually drink to feel better fast, and how to make hydration effortless, energizing, and effective. Spoiler: just drinking more water isn’t enough.Tune in to hear:Why 75% of the time you're “hungry,” you’re actually just thirstyWhat minerals your body needs daily and how electrolytes fill that gapHow coffee depletes hydration and what to do about itWhy Kristin licks salt rocks at her desk (yep, really)The truth about carbs, water retention, and inflammationHow to get kids (and adults!) to enjoy electrolytesResources:Redmond's Re-Lyte: https://redmond.life/collections/re-lyte-hydration (use code GOLDEN15 for 15% off anything on their website)My favorite 24oz Titanium water bottle - Hydroflask Kion Creatine (Use GOLDEN for 10% off):  https://www.getkion.com/products/creatineWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Is intermittent fasting actually helping—or hurting—you?In this episode, Kristin dives deep into the real conversation women in their 40s and 50s need to hear about fasting, hormone balance, stress, and bio-individuality.You’ll learn why a “one-size-fits-all” fasting strategy doesn’t work for every woman, how cortisol and insulin impact fat storage (even if you're not eating), and the four essential questions to ask before you fast. Plus, Kristin shares her personal experiments with longer fasts, what went wrong in the past, and the surprising benefits she’s seen with the right protocol.This episode is a must-listen if you’re feeling confused by all the conflicting advice around fasting and want to use it strategically for fat loss, metabolic flexibility, mental clarity, and longevity.Tune in to hear:Why fasting affects women differently than menHow stress and cortisol can sabotage your resultsWhat your cycle has to do with fasting successHow to experiment safely with longer fasts (like 36 hours or more)The hormone “cascade” and why it matters more than you thinkWhat Kristin eats (and avoids) before marathons to fuel with fatThe difference between insulin sensitivity vs. resistanceHow tools like the CGM & Oura Ring can support your fasting journeyHer exact tips for designing a 30-day fasting experimentHow fasting can actually help you gain muscle (yes, really!)Top books for women who want to fast smarter📚 Resources & Mentions:Book: The Menopause Reset by Dr. Mindy PelzBook: Fast Like a Girl by Dr. Mindy PelzBook: Intermittent Fasting Transformation by Cynthia ThurlowBook: Roar + Next Level by Dr. Stacy SimsBook: The Art and Science of Low Carbohydrate PerformanceContinuous Glucose Monitor: [Stelo / CGM of choice]Oura Ring: Get $100 off - https://ouraring.com/product/rings/oura-gen3/heritage?utm_medium=iac_rafWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ready to finally understand how intermittent fasting works without the confusion? In this episode, Kristin breaks down intermittent fasting for beginners—what it is, how to start, and why it’s a powerful tool for fat loss, brain health, and metabolic reset. Whether you’ve tried fasting before or are just getting started, this episode explains the real science behind fasting, the 4 fuel sources your body uses, and why benefits of fasting go far beyond just weight loss. Plus, Kristin shares practical tips for creating a sustainable fasting routine (even if you're not ready to go 16+ hours without food!). If you’ve been curious about how to start intermittent fasting or want to understand what’s really happening in your body when you fast—this is for you!Tune in to hear:Why intermittent fasting doesn’t have to mean skipping meals or starving yourselfThe easiest way to start fasting (hint: just stop eating after 8 PM!)How your body actually burns fat during a fast—and why it mattersThe 4 fuel sources your body uses (and why protein isn’t one of them)What really happens to your brain when you fast (hello, mental clarity!)Why fasting can help detox stored toxins and reduce inflammationThe surprising truth about breakfast and how food marketing shaped our habitsWhat autophagy is—and how fasting activates your body’s cellular cleanup systemThe benefits of 13, 16, 36, 48, and 72-hour fasts explained step by stepHow fasting supports hormone balance, fat loss, and even cancer preventionKristen’s tips for working out while fasted and who should (or shouldn’t) try itWhy fasting is especially powerful for women in perimenopause or menopauseResources Mentioned:Join Radiant Reset: https://energeticallyefficient.com/courses/radiant-reset/ Why We Get Fat (referenced episode on fat storage and macros): https://youtu.be/soMN2xzIryo All About Macros (recommended to listen to before/after this episode): https://youtu.be/oPybbigzLyEWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Is it really possible to lose body fat and gain muscle at the same time—or is that just a fitness myth?In this episode, Kristin breaks down the science—and the strategy—behind one of the most commonly misunderstood goals in health and fitness: changing your body composition by burning fat while building muscle. Kristin also shares how she helps her private clients achieve jaw-dropping fat loss and muscle gain with her proven method.Whether you're just starting your strength journey, trying to shed stubborn weight, or looking for a sustainable approach to long-term health, this episode will help you reframe what’s possible for your body. Tune in to hear:The common fitness myth Kristin wants you to stop believingWhy strength training is non-negotiable for fat loss and body recompositionThe specific protein threshold you need to hit at every meal to build muscleKristin’s exact meal timing strategy (including what time to eat and what to eat)How she gained 7 pounds of lean muscle and lost 5% body fat in 6 weeksWhat to avoid when reducing carbs (and why lazy keto doesn't work)The fiber-rich foods Kristin swears by for metabolic and gut healthHow carbs + fat with no protein lead to unwanted fat gain (and how to avoid this trap)What she eats post-bodybuilding and how she applies her method with clients todayWhy experiential learning is the key to lasting nutrition changeResources + Mentions:Discover Strength LocationsWork with Kristin 1:1 RX Sugar SW Snack Bars (mentioned favorite fiber treat)Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

In this episode of The Energetically Efficient Show, Kristen dives into one of her favorite—and most misunderstood—supplements: creatine. If you’ve ever thought creatine was just for bodybuilders or “gym bros,” this episode is going to completely shift your mindset. Kristin shares her personal three-month creatine experiment, revealing impressive DEXA scan results, and explains why she now recommends it to most of her clients, including women over 35 and even her parents.From enhancing brain health and preserving lean muscle to supporting bone density, balancing blood sugar, and boosting energy and mood, creatine does far more than help you build muscle. Kristin breaks down the science in her signature simple, accessible style, explains how creatine works in the body, debunks common myths, and tells you exactly which brand she uses and why.If you're a woman looking to age well, optimize your metabolic health, or just feel more energetic throughout the day—this episode is for you.Tune in to hear:Why creatine isn’t just for bodybuildersHow outdated programming has shaped our views on supplementsA simple breakdown of how creatine helps with insulin sensitivity and fat lossCreatine’s impact on brain function, liver health, mood, and skinThe massive amount of scientific research behind creatine (especially for women)Why creatine needs to be taken with plenty of water—and how Kristin stacks her supplementsWhat creatine actually is and how your body makes itWhy vegetarians and vegans especially need to supplement creatineHow creatine actually gives you more energy by supporting ATP productionWhy visceral fat matters and how creatine helped reduce hersResources mentioned:Kion Creatine Monohydrate (Creapure®)Kristin’s trusted, clean source of creatine monohydrate with no fillers or additives. Gentle on digestion and highly absorbable.👉 [Link to buy Kion Creatine – Use code “GOLDEN” for a discount]Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Think eating healthy takes too much time? Think again. In this episode of the Energetically Efficient Podcast, host Kristen Rothwell breaks down exactly how to create fast, nourishing meals for yourself and your family in 20 minutes or less—many in under 15!Whether you're a busy mom, working professional, or just tired of overcomplicated "health food" advice, this episode is packed with simple, realistic meals using grocery store staples. You'll get real-life examples (no fluff), prep shortcuts, and her favorite flavor hacks to make healthy food taste amazing—without the overwhelm.You’ll learn:The 4-part formula for a balanced, blood-sugar-friendly mealFast protein-fat-carb-fiber combos using things like ground beef, tuna, yogurt, and eggsWhy 30g of protein matters for muscle-building (especially for women!)The one thing you have to stop resisting if you want to feel amazing long-termA kid-approved chia seed pudding recipe that’s nutrient-packed and only takes minutes to prepWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

In this episode of the Energetically Efficient Show, I am breaking down one of the most misunderstood topics in nutrition: macronutrients. If you’ve ever wondered how to build meals that support fat loss, balanced blood sugar, and lasting energy without counting every calorie—this is your crash course.Tune in to hear:What macronutrients really are and why they matterHow to build meals that keep you full and energized for hoursWhy protein is the most satiating macronutrient and how much you should be eatingThe best bioavailable protein sources for optimal resultsWhy healthy fats like avocado, olive oil, and coconut oil are essential for hormone balanceHow to choose carbs that provide volume and fiber without blood sugar crashesWhy that “healthy” American breakfast may be sabotaging your energyHow Kristen uses tools like Chronometer and continuous glucose monitors (CGMs) to track and optimize her nutritionResources mentioned:Nutrisense CGM (Continuous Glucose Monitor) — a tool to help you track your real-time metabolic healthChronometer App – My go-to for tracking food and alcoholWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Ever wonder what’s really happening in your body when you lose fat—and how to make that process more efficient?In this episode, we’re breaking down the actual science behind fat loss—beyond the myths, marketing, and confusion. Learn how your body shifts from fat storage to fat burning, why hormones like glucagon are your best friend, and what it really takes to tap into your adipose tissue for fuel.Whether you’re aiming to shed a few pounds or simply want to optimize your energy and focus, this quick but powerful video will give you clarity and tools to take aligned action. Tune in to hear:Why your blood sugar dropping can be a good thingWhat triglycerides are and how your body breaks them downThe hormone glucagon’s role in unlocking fat lossHow ketones become brain fuel during fat-burning statesWhat it means to be in ketosis (and how to get there)How a continuous glucose monitor helps you track fat-burning vs. fat-storing modesSimple dietary tips to kickstart metabolic efficiencyMentioned in this episode:Nutrisense CGM (Continuous Glucose Monitor) — a tool to help you track your real-time metabolic healthResources:Watch the previous episode on how we gain fat Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What if the biggest impact of alcohol isn’t the buzz—but what it blocks in your body?In this episode, I break down exactly what happens inside your body when you consume alcohol—from the moment you take your first sip to how your liver prioritizes detox over every other metabolic process. You’ll learn how alcohol shuts down fat burning, impacts blood sugar regulation, and even lowers your energetic frequency. I also share my own personal experience with a full year of alcohol-free living, what changed for me, and why I rarely drink now.Whether you're sober-curious or just want to understand the science behind alcohol and metabolism, this episode offers a practical, non-judgmental take so you can make empowered choices for your health and energy.In this episode, you'll learn:Why your liver stops processing everything else once alcohol enters your systemHow alcohol blocks insulin and glucagon, halting fat-burning and blood sugar regulationThe conversion process of alcohol into even more toxic byproducts—and how your body clears themWhy alcohol impacts every cell in your body (including your brain)The truth about alcohol’s connection to cancer riskMy favorite low-tox wine brands (Dry Farm Wines & Avaline)How alcohol affects your energy, frequency, and metabolic healthWhy movement, fasting, and muscle mass help offset alcohol’s effectsThe one test to see how your body responds to alcohol in real timeResources Mentioned: → Dry Farm Wines → Avaline Wine → Nutrisense CGM – Continuous Glucose Monitor → Chronometer App – My go-to for tracking food and alcoholWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

Is it possible that just a quarter of a teaspoon of extra sugar in your blood is the difference between health and disease?In this episode, I break down exactly how we gain fat, why our blood sugar matters so much more than we think, and what’s really going on inside our bodies when we eat high-carb meals. I walk you through a simple, science-backed explanation of how insulin works, where our body stores excess sugar (spoiler alert: it’s your fat cells), and how daily habits like movement can either support or sabotage your metabolic health.Tune in to hear:Why “normal” blood sugar is just one teaspoonWhat insulin does when you eat more than your body needsHow fat storage works in your liver, muscle, and fat tissueThe worst food combinations for weight gainWhy walking after meals can make a major differenceHow muscle mass protects you from fat gainWhat triglycerides really are and why they matterWhy I recommend the Oura Ring and Nutrisense CGM for blood sugar awarenessLinks & Resources Mentioned: → Oura Ring – My favorite health tracker for sleep, movement & readiness → Nutrisense Continuous Glucose Monitor – Learn how your blood sugar responds to food in real-timeWatch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/ 

What happens when you leave behind a 20-year law career to pursue your calling in health, energy, and aligned living?In this very first episode, I’m sharing the story of how I left my career as a trial lawyer to start Energetically Efficient—a business rooted in helping high-performing people feel healthier, stronger, and more alive. You’ll hear why I started this show, what to expect in future episodes, and how I’m bringing you real, unfiltered conversations about metabolic health, strength training, nutrition, energy work, and more—with some help from my three Golden Retrievers.Tune in to hear:Why I left my career as a trial lawyerHow meditation and human design helped me realign with my purposeWhat “energetically efficient” really meansMy vision for this show and the types of episodes you can expectMy move from Minnesota to Nashville and launching a new chapter of lifeHow I help clients lose fat, build muscle, and regain energy through real food and strength trainingMy dogs (they’re basically co-hosts, let’s be honest)Watch on Youtube: https://www.youtube.com/@energeticallyefficientConnect with Kristin:Work with Kristin 1:1: https://energeticallyefficient.com/book-now/Instagram: https://www.instagram.com/kristin_rowell_Website: https://energeticallyefficient.com/