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/

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:

1. Why fasting affects women differently than men
2. How stress and cortisol can sabotage your results
3. What your cycle has to do with fasting success
4. How to experiment safely with longer fasts (like 36 hours or more)
5. The hormone “cascade” and why it matters more than you think
6. What Kristin eats (and avoids) before marathons to fuel with fat
7. The difference between insulin sensitivity vs. resistance
8. How tools like the CGM & Oura Ring can support your fasting journey
9. Her exact tips for designing a 30-day fasting experiment
10. How fasting can actually help you gain muscle (yes, really!)
11. Top books for women who want to fast smarter

📚 Resources & Mentions:

1. Book: The Menopause Reset by Dr. Mindy Pelz
2. Book: Fast Like a Girl by Dr. Mindy Pelz
3. Book: Intermittent Fasting Transformation by Cynthia Thurlow
4. Book: Roar + Next Level by Dr. Stacy Sims
5. Book: The Art and Science of Low Carbohydrate Performance
6. Continuous Glucose Monitor: [Stelo / CGM of choice]
7. Oura Ring: Get $100 off - https://ouraring.com/product/rings/oura-gen3/heritage?utm_medium=iac_raf

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/

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 yourself
• The easiest way to start fasting (hint: just stop eating after 8 PM!)
• How your body actually burns fat during a fast—and why it matters
• The 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 inflammation
• The surprising truth about breakfast and how food marketing shaped our habits
• What autophagy is—and how fasting activates your body’s cellular cleanup system
• The benefits of 13, 16, 36, 48, and 72-hour fasts explained step by step
• How fasting supports hormone balance, fat loss, and even cancer prevention
• Kristen’s tips for working out while fasted and who should (or shouldn’t) try it
• Why fasting is especially powerful for women in perimenopause or menopause

Resources 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/oPybbigzLyE

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 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 it
• The symptoms many women blame on aging that are actually related to low muscle
• How strength training can prevent or reverse sarcopenia
• Why muscle mass dramatically increases your metabolism
• The surprising way resistance training impacts hormones and fat loss
• The ONLY exercise scientifically shown to build stronger bones
• How strength training protects against osteoporosis, falls, and fractures
• Groundbreaking research linking strength training to lower risk of Alzheimer’s, dementia, and cancers
• How 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 gym

Learn 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/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 believing
• Why strength training is non-negotiable for fat loss and body recomposition
• The specific protein threshold you need to hit at every meal to build muscle
• Kristin’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 weeks
• What to avoid when reducing carbs (and why lazy keto doesn't work)
• The fiber-rich foods Kristin swears by for metabolic and gut health
• How 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 today
• Why experiential learning is the key to lasting nutrition change

Resources + Mentions:

• Discover Strength Locations
• Work with Kristin 1:1 
• RX Sugar SW Snack Bars (mentioned favorite fiber treat)

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 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 bodybuilders
• How outdated programming has shaped our views on supplements
• A simple breakdown of how creatine helps with insulin sensitivity and fat loss
• Creatine’s impact on brain function, liver health, mood, and skin
• The 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 supplements
• What creatine actually is and how your body makes it
• Why vegetarians and vegans especially need to supplement creatine
• How creatine actually gives you more energy by supporting ATP production
• Why visceral fat matters and how creatine helped reduce hers

Resources 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/@energeticallyefficient

Connect with Kristin:

Work with Kristin: 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 meal
• Fast protein-fat-carb-fiber combos using things like ground beef, tuna, yogurt, and eggs
• Why 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-term
• A kid-approved chia seed pudding recipe that’s nutrient-packed and only takes minutes to prep

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 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 matter
• How to build meals that keep you full and energized for hours
• Why protein is the most satiating macronutrient and how much you should be eating
• The best bioavailable protein sources for optimal results
• Why healthy fats like avocado, olive oil, and coconut oil are essential for hormone balance
• How to choose carbs that provide volume and fiber without blood sugar crashes
• Why that “healthy” American breakfast may be sabotaging your energy
• How Kristen uses tools like Chronometer and continuous glucose monitors (CGMs) to track and optimize her nutrition

Resources mentioned:

• Nutrisense CGM (Continuous Glucose Monitor) — a tool to help you track your real-time metabolic health
• Chronometer App – My go-to for tracking food and alcohol

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 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 thing
• What triglycerides are and how your body breaks them down
• The hormone glucagon’s role in unlocking fat loss
• How ketones become brain fuel during fat-burning states
• What it means to be in ketosis (and how to get there)
• How a continuous glucose monitor helps you track fat-burning vs. fat-storing modes
• Simple dietary tips to kickstart metabolic efficiency

Mentioned in this episode:

• Nutrisense CGM (Continuous Glucose Monitor) — a tool to help you track your real-time metabolic health

Resources:

• Watch the previous episode on how we gain fat 

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 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 system
• How alcohol blocks insulin and glucagon, halting fat-burning and blood sugar regulation
• The conversion process of alcohol into even more toxic byproducts—and how your body clears them
• Why alcohol impacts every cell in your body (including your brain)
• The truth about alcohol’s connection to cancer risk
• My favorite low-tox wine brands (Dry Farm Wines & Avaline)
• How alcohol affects your energy, frequency, and metabolic health
• Why movement, fasting, and muscle mass help offset alcohol’s effects
• The one test to see how your body responds to alcohol in real time

Resources Mentioned:
→ Dry Farm Wines
→ Avaline Wine
→ Nutrisense CGM – Continuous Glucose Monitor
→ Chronometer App – My go-to for tracking food and alcohol

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 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 teaspoon
• What insulin does when you eat more than your body needs
• How fat storage works in your liver, muscle, and fat tissue
• The worst food combinations for weight gain
• Why walking after meals can make a major difference
• How muscle mass protects you from fat gain
• What triglycerides really are and why they matter
• Why I recommend the Oura Ring and Nutrisense CGM for blood sugar awareness

Links & 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-time

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 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 lawyer
• How meditation and human design helped me realign with my purpose
• What “energetically efficient” really means
• My vision for this show and the types of episodes you can expect
• My move from Minnesota to Nashville and launching a new chapter of life
• How I help clients lose fat, build muscle, and regain energy through real food and strength training
• My dogs (they’re basically co-hosts, let’s be honest)

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 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” love
• The importance of ancestral/lineage healing and how their retreat at Esalen Institute in Big Sur helped their journey
• An intro to the Gene Keys (what they are, how they work) and how Alexia uses them to guide clients
• The 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 presence
• Honoring the feminine and the soft power within and redefining strength beyond force
• How to know when you’re in a “growth edge” (not just reactive pain) and how to step into it with clarity
• Practical 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 syndrome

Resources 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/genekeys

Connect with Alexia:
https://www.instagram.com/alexia_usgaard/ 

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 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 body
• What frequency resonance is and why it matters
• How your vibration determines your life experiences
• The role of choice, environment, and inputs in shaping your frequency
• Simple daily practices to raise your vibration and stay in flow
• Insights from Joe Dispenza and Karen Cheong on energetic alignment
• Why energetic health is as important as physical health
• How raising your own vibration contributes to healing the planet

Resources 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/@PamGregoryOfficial

Resonance Video Experiment:
https://youtu.be/wvJAgrUBF4w?si=TXUFpdjQREl87dHK

Books mentioned:
Breaking The Habit of Being Yourself: https://amzn.to/432Pwq8
Becoming Supernatural: https://amzn.to/4otQZ12

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/

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 stomach
• The four key parts of your digestive system and what each one does
• How stress, rushing, and eating too fast damage digestion
• What your stomach acid, bile, and enzymes really do for your health
• The connection between gut health, mood, and anxiety
• Why “looking at your poop” is one of the best ways to track your health
• Kristen’s favorite supplements and probiotics for better digestion
• How to support your liver, gallbladder, and intestines for optimal function

You can get all the supplements discussed here at FullScript: https://us.fullscript.com/welcome/krowell

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/

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 loss
• How to get into deep ketosis for optimal cellular healing
• What “autophagy” is and why it’s crucial for longevity
• The exact protocol Kristin followed during her 5-day fast
• How essential amino acids can preserve muscle during fasting
• Why tracking blood glucose and ketones matters
• Kristin’s impressive DEXA scan results—fat loss + muscle gain in 5 days
• The role of resveratrol, cold showers, and molecular hydrogen
• Why metabolic flexibility is the real key to sustained energy and health

5 Day Fasting Protocol: https://energeticallyefficient.com/5-day-fasting

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/

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 vitality
• What the Four Clairs are and how they relate to intuitive gifts
• How Kristin prepares her body for spiritual work and physical travel
• Her exact supplement and nutrition list for a two-week international trip
• How to stay strong, nourished, and grounded while exploring new environments

Resources 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 Ketones

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/

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 is
• Why she skips the apple juice (and what she uses instead)
• How gallstones form and why they can affect your metabolism and emotions
• The 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 like

Resources mentioned:

Amazing Liver & Gallbladder Flush Book: https://amzn.to/4nxfTfS

Radiant Reset (waitlist): https://kristin-rowell.mykajabi.com/live-radiant-reset 

Fresh-Pressed Olive Oil: http://www.GoldenGirlOliveOil.com

FullScript link for the Source Naturals Magnesium Malate: https://us.fullscript.com/welcome/krowell

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/

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 world
• The four main detox pathways your body uses (urine, feces, sweat, and breath)
• What happens inside your body during phase one and phase two detoxification
• Why everyday substances like caffeine, alcohol, and acetaminophen put extra stress on your system
• How hidden toxins—like pesticides, flame retardants, plastics, and personal care chemicals—build up and disrupt your metabolism
• Why the right foods (think sulfur-rich veggies, beans, lentils, and beets) are essential for supporting your body’s detox pathways
• Real benefits from her 14-day Radiant Reset Detox, from improved mood and energy to noticeable weight loss and flatter belly

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/