The Energetically Efficient Show

Kristin Rowell
  • 4.8 (6)
  • Alternative Health
  • Updated Weekly

Welcome to The Energetically Efficient Show—a wellness-meets-real-life podcast where high achievers learn how to reclaim their energy, reset their health, and live with intention (without burning out or chasing perfection). I’m Kristin Rowell—former trial attorney turned functional nutritionist, speaker, and coach. After 20 years in law, I walked away from my career to build a business that helps people feel vibrant, strong, and aligned from the inside out. This show is where I share everything I’ve learned on that journey—and bring you along for yours. Each episode blends practical education with honest storytelling, covering topics like metabolic health, real food nutrition, strength training, detoxing, mindset, energy work, and human design. I’ll break down complex topics in a way that’s simple, actionable, and maybe even a little entertaining (with help from my three Golden Retrievers, of course). Expect a mix of solo episodes, guest conversations, kitchen demos, and the occasional grocery store trip. If you're a high performer who’s ready to stop ignoring your body and start feeling good again—this show is for you.

  1. 1d ago ·  Video

    How to Lose Fat & Build Muscle After 40

    Losing body fat isn't just about eating less. Building lean muscle isn't just about lifting weights. The real results happen when you combine the right nutrition with the right training strategy. In this episode, Kristin Rowell shares the exact framework she uses to help clients lose body fat while building lean muscle and improving their metabolic health. Drawing from her own experience as a professional bodybuilder and years of coaching hundreds of clients, she explains why protein, strength training, fiber, meal timing, and balanced blood sugar all play an essential role in changing your body composition. If you're tired of chasing the number on the scale and want a sustainable approach to becoming stronger, leaner, and healthier after 40, this episode will show you where to start. In this episode, you'll learn: • Why body composition matters more than the number on the scale • The nutrition strategy Kristin uses to help clients lose fat and build muscle • Why eating enough protein is essential for muscle protein synthesis • How strength training supports healthy aging and metabolic health • The role of fiber, healthy fats, and carbohydrates in body composition • Why meal timing can help support fat loss and muscle growth • Common nutrition mistakes that slow progress • The simple framework Kristin uses to help clients create lasting results Resources Mentioned → Discover Strength → RX Sugar Snack Bars  Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  2. Jul 15 ·  Video

    Creatine for Women: The Benefits for Muscle, Brain Health & Healthy Aging

    Is creatine really just for bodybuilders? It's one of the most researched supplements available, yet it's still surrounded by misconceptions. Many women assume creatine is only for building muscle, but the science tells a very different story. In this episode, Kristin explains why creatine has become one of her favorite daily supplements and why she recommends it to many of her clients. From supporting brain health, energy, mood, and bone density to improving insulin sensitivity and preserving lean muscle as we age, you'll learn why creatine offers benefits that extend far beyond the gym. Kristin also shares the results of her own three-month creatine experiment, including before-and-after DEXA scans, and clears up some of the biggest myths surrounding this popular supplement. In this episode, you'll learn: • Why creatine isn't just for athletes or bodybuilders • How creatine supports muscle, brain health, energy, and healthy aging • The connection between creatine and insulin sensitivity • Why preserving muscle becomes increasingly important after age 35 • The truth about common creatine myths, including bloating, kidney health, and hair loss • Why vegetarians and vegans may benefit even more from creatine supplementation • What to look for when choosing a high-quality creatine supplement Resources Mentioned → Kion Creatine Monohydrate (Creapure®) Use code GOLDEN for a discount Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  3. Jul 8 ·  Video

    The Real Reason You're Gaining Weight

    Did you know your body only keeps about a teaspoon of sugar circulating in your bloodstream at any given time? In this episode, Kristin Rowell explains how blood sugar, insulin, and metabolism work together, and why understanding this process can completely change the way you think about weight gain and long-term health. What you'll learn: • Why high-carb meals can increase fat storage • How insulin regulates blood sugar and metabolism • Why blood sugar spikes affect your energy and nervous system • Where excess glucose goes once your liver and muscles are full • Why sugar and fat together accelerate weight gain • How walking after meals improves blood sugar control • The difference between insulin and glucagon • Kristin's favorite tools for monitoring metabolic health Resources mentioned: → Oura Ring: Click here → Nutrisense Continuous Glucose Monitor (Use code GOLDEN for a discount): Click here Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  4. Jul 1 ·  Video

    How to Read Your Blood Work: What Your Lab Results Really Mean

    How often do you look at your blood work beyond hearing, "Everything looks normal"? Annual blood work is one of the most valuable tools you have for understanding your health, but the real power isn't in a single test. It's in tracking your biomarkers over time, recognizing trends, and understanding what those numbers mean for you. In this episode, Kristin walks through her own annual blood work to show you how she evaluates her health beyond standard reference ranges. She explains why it's important to establish a baseline, monitor changes from year to year, and use your lab results as a proactive tool instead of waiting for symptoms or unexpected diagnoses. Rather than focusing on one number in isolation, Kristin explores how biomarkers work together to tell the bigger story of your metabolic health, cardiovascular health, and overall wellness. You'll also learn why "normal" doesn't always mean optimal and how understanding your own trends can help you have more informed conversations with your healthcare provider. In this episode, you'll learn: • Why annual blood work is one of the best investments you can make in your health • How to use trends in your lab results instead of focusing on a single test • The difference between "normal" and optimal reference ranges • What biomarkers Kristin pays closest attention to and why • How cholesterol, triglycerides, blood sugar, inflammation, and other markers work together • Why understanding your baseline can help prevent future health surprises • Questions to ask your healthcare provider after reviewing your blood work • How to become a more informed advocate for your long-term health Resources Mentioned: → Energetically Efficient blood work list: https://energeticallyefficient.kit.com/bloodwork → Low Carb MD Podcast with guest Jonny Bowden: https://lowcarbmd.com/podcast/episode-153-jonny-bowden/ → The Great Cholesterol Myth: https://amzn.to/44BLJ3e → Fresh Pressed Olive Oil Club: https://www.GoldenGirlOliveOil.com → My Circadian app: https://mycircadianapp.com (Use code DANIHH for premium) → Join Hot and Fit AF Over 40: https://energeticallyefficient.com/hot-and-fit-af Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  5. Jun 24 ·  Video

    Why Women Over 40 Need More Protein to Lose Weight and Build Muscle

    Are you eating enough protein to support fat loss, muscle growth, and healthy aging? In this episode, Kristin Rowell is joined by Laura Schara for an honest conversation about protein, strength training, metabolism, and what women over 40 really need to thrive. From the common breakfast mistakes keeping women under-fueled to the simple habits that make hitting protein goals easier, this episode is packed with practical strategies you can start using today. Kristin and Laura break down how much protein most women actually need, why lifting weights becomes even more important as we age, and the small nutrition shifts that can make a big difference in body composition, energy, and long-term health. If you've ever wondered whether you're eating enough protein, struggled to lose weight despite "eating healthy," or felt overwhelmed by tracking macros, this episode will help simplify the process. In this episode, you'll learn: • Why most women over 40 aren't eating enough protein • How much protein you actually need for fat loss and muscle growth • The 30-gram protein-per-meal rule and why it matters • Why avocado toast and a couple of eggs aren't enough protein for most women • How lifting weights supports metabolism and healthy aging • Simple ways to hit 120–160 grams of protein per day • The truth about protein powders, protein bars, and convenience foods • Why weighing your food can help you reach your goals faster • The benefits of creatine for women, muscle recovery, and brain health • Easy high-protein meal ideas and nutrition hacks Connect with Laura: https://www.instagram.com/lauraschara/ Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  6. Jun 17

    What Alcohol Really Does to Your Body

    What happens inside your body the moment you take your first sip of alcohol? In this episode, Kristin Rowell breaks down the science of alcohol metabolism and explains exactly what happens inside your body when you drink. From the way alcohol is absorbed into your bloodstream to how your liver prioritizes processing it above all other metabolic functions, you'll learn why alcohol impacts far more than just your energy or decision-making. Kristin also shares her personal experience of going alcohol-free for an entire year, what she discovered through the process, and why she now drinks only occasionally. Whether you're sober-curious, focused on improving your metabolic health, or simply want to understand how alcohol affects your body, this episode offers a practical, educational, and non-judgmental perspective. In This Episode You'll Learn: • What happens inside your body when alcohol enters your system • Why alcohol has its own unique metabolic pathway • How your liver processes alcohol and why it becomes the body's top priority • The connection between alcohol, blood sugar, insulin, and fat storage • How alcohol impacts the brain and every cell in the body • What current research says about alcohol and cancer risk • Why Kristin chose to spend a full year alcohol-free • The relationship between alcohol, energy, and overall wellness 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: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  7. May 13

    The Truth About Consciousness, Frequency & The Collective Awakening with Karen Cheong

    What if your reality isn’t as fixed as you think it is? In this expansive and deeply thought-provoking conversation, Kristen sits down with frequency teacher and founder of Spherical Luminosity, Karen Cheong, to explore consciousness, resonance, manifestation, the quantum field, and the deeper nature of human existence. Karen shares her perspective on how reality is “rendered” through consciousness, why our physical experience is only a small part of who we truly are, and how our thoughts, emotions, and distortion patterns shape the reality we experience every day. Together, they explore the relationship between frequency, the mind, the heart space, manifestation, intuition, and collective consciousness. Whether these concepts feel completely new or deeply familiar, this episode invites you to question what’s possible, expand your perspective, and consider the profound power of your own consciousness. Tune in to hear:  What it means to be an expression of source intelligence  How consciousness “renders” physical reality  The connection between frequency, vibration, energy, and matter  Why thoughts and emotions are tied to distortion patterns  The concept of the “veil of forgetting” and human limitation  How resonance impacts manifestation and life experiences  The role of the pineal gland in perception and projection  Why fear and scarcity keep people disconnected from their true power  The difference between mind-led living and heart-led living  How higher consciousness changes the way we experience reality  Karen’s perspective on intuition, the quantum field, and the heart space  Why raising your resonance can shift relationships, opportunities, and wellbeing  The connection between collective consciousness and human evolution  Karen’s thoughts on higher dimensional beings and energetic discernmentConnect with Karen: Website: https://www.sphericalluminosity.com/ Podcast: https://podcasts.apple.com/us/podcast/mastering-your-world-through-frequencies/id1455797208 Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

  8. May 6

    Why You’re Exhausted All the Time: The Hidden Link Between Stress, Blood Sugar & Blue Light

    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) D Watch on Youtube: youtube.com/@energeticallyefficient Connect with Kristin: 1:1 Coaching: Apply here The Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tips Instagram: instagram.com/kristin_rowell_

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Ratings & Reviews

4.8
out of 5
6 Ratings

About

Welcome to The Energetically Efficient Show—a wellness-meets-real-life podcast where high achievers learn how to reclaim their energy, reset their health, and live with intention (without burning out or chasing perfection). I’m Kristin Rowell—former trial attorney turned functional nutritionist, speaker, and coach. After 20 years in law, I walked away from my career to build a business that helps people feel vibrant, strong, and aligned from the inside out. This show is where I share everything I’ve learned on that journey—and bring you along for yours. Each episode blends practical education with honest storytelling, covering topics like metabolic health, real food nutrition, strength training, detoxing, mindset, energy work, and human design. I’ll break down complex topics in a way that’s simple, actionable, and maybe even a little entertaining (with help from my three Golden Retrievers, of course). Expect a mix of solo episodes, guest conversations, kitchen demos, and the occasional grocery store trip. If you're a high performer who’s ready to stop ignoring your body and start feeling good again—this show is for you.

Information

  • Creator
    Kristin Rowell
  • Years Active
    2025 - 2026
  • Episodes
    54
  • Rating
    Clean
  • Copyright
    © 2026 The Energetically Efficient Show
  • Show Website
    The Energetically Efficient Show

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