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:

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:

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:

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:

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:

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

Website: https://energeticallyefficient.com/