The Energetically Efficient Show – Details, episodes & analysis

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 like
• Traveling through Egypt with intention, not tourism
• Meditating in ancient temples along the Nile
• What “frequency work” really means and how it’s practiced
• Personal experiences of energy movement and release
• Visiting sacred sites like Edfu, Dendera, Karnak, the Valley of the Kings, and the Great Pyramids
• Hiking Mount Sinai at sunrise under a full moon
• How deep spiritual work can shift your sense of peace, grounding, and clarity
• Why integration after a retreat can be just as powerful as the experience itself

Connect with Karen: https://www.sphericalluminosity.com/ 

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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.

• Why Kristin prefers real food first  but still keeps intentional convenience foods on hand
• The packaged items she always has stocked for protein, crunch, healthy fats, and fiber
• What she brings when she travels (especially long international trips)
• Her favorite brands for protein bars, nut butters, chips, nuts, tuna, broth, and supplements
• How she strategically uses snacks as part of meals, not grazing
• The truth about seed oils and why she’s okay with certain versions
• How she builds quick “lazy healthy meals” with protein, fat, and fiber
• Metabolic-health principles that guide all her pantry purchases
• Her morning routine staples: electrolytes, creatine, perfect aminos, and more

Resources & Products mentioned:

• Elavi brownies: https://elavi.co/ 10% off w/ code GOLDEN 
• Elavi Cashew Butters
  • Blue: https://amzn.to/4ofF1r8
  • Cookie: https://amzn.to/47XsX98
• Video that the Food Babe Video: https://www.youtube.com/watch?v=nweK6VRM8a8
• Marigold Bars (attached) and make sure to put their website below the video https://www.marigoldfoods.com/marigold-bars/ with my discount code GOLDEN
• Kion Aminos/Creatine/Decaf Coffee: https://glnk.io/j6vy/mngoldengirl (code GOLDEN for 10% off)
• SFH protein: https://www.sfh.com/collections/protein
• IM8 - https://im8health.com/ 10% first order w/ code GOLDEN
• BodyHealth Perfect Aminos 20% off first order w/ code GOLDEN20 
• Redmond's Re-Lyte: https://redmond.life/  15% off w/ code GOLDEN15
• Myoxcience: 17% off w/ code Golden
  • Creapure Creatine
  • Micronized Creatine
• Pruvit Exogenous ketones: https://amzn.to/4oZbW4g
• Carnivore Crisps: https://carnivorecrisps.com/ 10% off w/ code GOLDEN

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 carbs
• Why fiber is the first—and most important—building block of every meal
• Practical examples of quick, no-cook meals like chia seed pudding, tuna salad, and ground beef bowls
• How to use tools like a food scale, CGMs, and the Oura Ring to better understand your metabolic health
• Why reading ingredient labels is key to avoiding hidden gums and seed oils in packaged foods
• How small changes—like walking after meals—can help regulate blood sugar and reduce inflammation
• Kristen’s favorite go-to products, from clean protein powders to nut milks without additives
• Tips for shopping intentionally and connecting more deeply to your food choices

Join this round of Radiant Reset

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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% off
• Amber Reading Light: https://amzn.to/46k2GQm
• Nod Pod: https://nodpod.com/ 
• Mouth tape: https://amzn.to/4num6Ja
• James Nestor book Breath: https://amzn.to/42s0dSD
• Why We Sleep book by Dr. Matthew Walker: https://amzn.to/3VcQk7t
• If you want to order any of the supplements that Kristin recommends for sleep, you can set up an account and do that here

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 ignoring
• How continuous glucose monitors (CGMs) provide real-time data to course-correct your diet and lifestyle
• The surprising impact of exercise, stress, sleep, and even scary movies on blood sugar levels
• Why 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 differently
• Kristen’s real-world experiments with ice cream, Tootsie Rolls, and activity timing
• Why pairing a CGM with tools like the Oura Ring gives you a complete picture of metabolic health
• Hacks to stabilize your blood sugar for fat loss, better sleep, and all-day energy

Get $100 off Oura Ring

Stello by Dexcom

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 together
• Why the gut microbiome is like a rainforest—and what happens when it gets clear-cut
• The role of nutrition and plant diversity in building a thriving microbiome
• How stool-derived supplements are being developed to support gut health
• Why daily pooping should be considered a pillar of health

Get $50 off ThaenaBiotic® using code GOLDEN: http://thaena.com/GOLDEN

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 unique
• The most common categories of symptoms: menstrual, neurological, vasomotor, cognitive, sleep, hormonal, cardiovascular, sexual, musculoskeletal, and skin/hair changes
• Surprising symptoms you may not know are linked to perimenopause—like vertigo, ringing in the ears, or frozen shoulder
• The role of hormones (estrogen, progesterone, testosterone, thyroid, and cortisol) and why looking “upstream” matters
• How nutrition, strength training, and supplements can ease symptoms and support long-term health
• Kristin's personal hormone replacement therapy (HRT) experience and how it impacted her sleep, mood, and overall well-being
• Practical tips for supporting your vaginal and gut microbiome during this stage of life
• Why muscle mass and blood sugar regulation are critical in midlife and beyond

Resources & 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=KRISTIN

Biotics Optimal EFAs-BC: https://us.fullscript.com/welcome/krowell

Connect 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/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 beyond

Resources & 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-reset

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 matters
• Our favorite ways to easily hit 140–160g of protein a day
• Simple hacks for weighing and tracking food without overwhelm
• The truth about protein powder, bars, and high-protein snacks
• How supplements like creatine and colostrum can support your fitness goals
• The breakfast mistakes that sabotage your protein intake
• Why consistency beats perfection for long-term results
• Our go-to meals, recipes, and macro-friendly swaps
• Sneak peek at future podcast topics we’re excited to share

Connect with Laura:
https://www.instagram.com/lauraschara/ 

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 thirsty
• What minerals your body needs daily and how electrolytes fill that gap
• How coffee depletes hydration and what to do about it
• Why Kristin licks salt rocks at her desk (yep, really)
• The truth about carbs, water retention, and inflammation
• How to get kids (and adults!) to enjoy electrolytes

Resources:

• 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/creatine

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin: https://energeticallyefficient.com/book-now/

Instagram: https://www.instagram.com/kristin_rowell_

Website: https://energeticallyefficient.com/