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. 6h ago ·  Video

    Should Women Over 40 Fast? Why the Answer Is “It Depends”

    Should women over 40 be fasting, or could fasting actually be adding more stress to an already stressed-out body? Kristin’s answer is the classic lawyer answer: it depends. In this episode, she takes the fasting conversation beyond blanket rules and explores why your body composition, blood sugar, stress, and hormone function all matter when deciding whether fasting belongs in your life. Kristin also shares what she learned from getting it wrong herself, why two experts can give completely different fasting advice and both have context behind their recommendations, and how to approach fasting as an experiment instead of another set of rules you have to follow. In this episode, you’ll hear: The four questions Kristin asks before deciding how much or how often to fastWhy your current stress load matters when considering intermittent fastingWhat Kristin wishes she understood about fasting and her hormones years agoHow to create a 30-day fasting experiment based on your own body and experienceWhy fasting can be about more than fat loss, including your relationship with food, mental clarity, and energyResources mentioned: → The Menopause Reset by Dr. Mindy Pelz: https://a.co/d/015L2jvs → Fast Like a Girl by Dr. Mindy Pelz: https://a.co/d/0jclaOaI → Intermittent Fasting Transformation by Cynthia Thurlow: https://www.cynthiathurlow.com/intermittent-fasting-transformation → Roar by Dr. Stacy Sims: https://www.drstacysims.com/roar → Next Level by Dr. Stacy Sims: https://www.drstacysims.com/nextlevel → The Art and Science of Low Carbohydrate Performance: https://a.co/d/0fVUcC6u → Stelo: https://dexcomcreator.sjv.io/3kOrrA  → Nutrisense: https://www.nutrisense.io/?rfsn=7779625.1de320&utm_source=affiliate&utm_medium=referral&utm_campaign=mngoldengirl&utm_term=7779625.1de320&code=GOLDEN → Oura Ring: https://ouraring.com/product/rings/oura-ring-4/silver?utm_source=user&utm_medium=ia[…]e=alwayson-cvr&utm_campaign=2025RAF&utm_variant=2025_raf_april 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. Aug 12 ·  Video

    Intermittent Fasting 101: How Your Body Burns Stored Fat for Fuel

    Intermittent fasting does not have to mean going 16, 18, or 24 hours without food. In this episode, Kristin breaks down what intermittent fasting actually is, how she recommends getting started, and what happens in your body as you move from using incoming fuel to tapping into stored body fat. She explains why she often starts clients with a simple 13-hour overnight fast, walks through the different fuel sources your body can use, and explores how fasting connects to ketones, metabolic health, and longer fasting practices. In this episode, you’ll hear: • What actually counts as intermittent fasting • Why Kristin recommends starting with a simple 13-hour overnight fast • How your body moves through carbohydrates, dietary fat, stored body fat, and ketones for fuel • What to know about exercising in a fasted state • How shorter fasts can eventually lead into longer fasting practices Resources mentioned: • Radiant Reset: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist  • Why We Get Fat: https://youtu.be/KoYY4DE2z4Y • All About Macros: https://youtu.be/pGB3FGuaIcI 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. Aug 5 ·  Video

    How to Build a High-Protein Meal for Fat Loss & Energy

    You know you need protein, healthy fats, carbohydrates, and fibre, but how do you actually combine them to build a satisfying meal? In this episode, Kristin Rowell shares her simple formula for creating high-protein meals that support fat loss, balanced blood sugar, lasting energy, and lean muscle. Consider this your practical guide to macronutrients, without complicated calculations or obsessively counting every calorie. In this episode, you'll hear: • What macronutrients are and why their balance matters • Kristin’s simple protein, fat, carbohydrate, and fiber formula • Why protein is essential for muscle, energy, and satiety • How healthy fats and high-fiber carbohydrates help meals feel more satisfying • How to build a balanced meal without overcomplicating nutrition Resources Mentioned: → Nutrisense Continuous Glucose Monitor (Use code GOLDEN): https://www.nutrisense.io/?rfsn=7779625.1de320&utm_source=affiliate&utm_medium=referral&utm_campaign=mngoldengirl&utm_term=7779625.1de320&code=GOLDEN → Chronometer App: https://cronometer.com/?sscid=21k8_iyyx0 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 29 ·  Video

    Healthy High-Protein Meals You Can Make in 20 Minutes or Less

    Think eating healthy requires hours of meal prep or complicated recipes? In this episode, Kristin Rowell shares eight easy, high-protein meals you can make in 20 minutes or less, with several requiring little to no cooking. From quick skillet meals and protein-packed egg scrambles to yogurt bowls and chia seed pudding, these ideas are designed for busy days when you still want satisfying, nourishing food. Kristin also teaches the simple formula she uses to build meals: prioritize protein, fill in with healthy fat, carefully add carbohydrates, and include fibre. Once you understand that framework, creating quick healthy meals becomes much easier, even when you are cooking for an entire family. In this episode, you'll hear: • Kristin’s four-part formula for building a balanced meal • How to get at least 30 grams of protein at a meal • Easy ways to use pre-cooked proteins and grocery-store shortcuts • Quick skillet meals using beef, chicken, salmon, eggs, and vegetables • No-cook meal ideas for especially busy days • How healthy fats and fibre help make meals more satisfying • Easy ways to add more flavour without complicated recipes • Kristin’s high-protein yogurt bowl and chia seed pudding ideas 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. Jul 22 ·  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_

  6. 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_

  7. 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_

  8. 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_

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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
    58
  • Rating
    Clean
  • Copyright
    © 2026 The Energetically Efficient Show
  • Show Website
    The Energetically Efficient Show

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