The Energetically Efficient Show

Kristin Rowell
  • 5.0 (5)
  • 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. 23H AGO

    The Cleanest Protein Drinks of 2026 (And Which Ones Aren’t Worth It)

    In this episode, Kristin is doing a full, no-nonsense breakdown of the newest pre-made protein drinks on the market. You'll hear what’s actually worth your money, what she personally drinks, and what she skips entirely. This episode will be a clear, science-backed guide to choosing protein drinks that actually support muscle building, metabolic health, and aging well without falling for marketing hype. Tune in to hear: Why 30g of high-quality protein matters for muscle protein synthesisThe difference between A1 vs. A2 milk protein (and why many people react poorly to dairy)Why grass-fed whey isolate is still the gold standard for muscle buildingWhich gums, oils, and additives quietly sabotage gut healthThe truth about natural flavors, seed oils, and emulsifiersWhen pre-made protein drinks make sense — and when they shouldn’t be daily staplesResources mentioned: Pioneer Pastures Protein ShakeOikos Protein ShakeSlate Ultra Protein ShakesClean Simple Eats Clear Protein SodaProtein Pop Clear Protein DrinkTexas Pecan Praline Marigold Bar (GOLDEN gets you free shipping on your first order)Wilde Protein ChipsRadiant Reset Waitlist for April 2026Food Babe Natural Flavors Summary: https://youtu.be/nweK6VRM8a8?si=KgoBu4PW2H6uMvTaProtein Episode: Why Eating More Protein Isn’t Enough for Fat Loss and Muscle GainWatch 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/

    46 min

  2. JAN 28

    My Non-Negotiables for Healthy, Radiant Skin at Every Age

    In this episode of The Energetically Efficient Show, Kristin is doing something a little different. After receiving countless questions about her skin and daily routine, she’s finally walking you through exactly what she does from inside-out wellness to the skincare products she uses every day. Kristin shares why skin health is a reflection of what’s happening inside your body, not just what you apply topically. Before diving into products, she breaks down the foundational habits that support healthy, radiant skin at a cellular level, including nutrition, hydration, and metabolic support. Tune in to hear: Why your skin reflects your internal health and cellular functionThe foundational habits that matter most for glowing skinHow Kristin structures her hydration and supplementation for skin healthHer experience with laser treatments and what to look for if you’re considering oneA full breakdown of her current skincare routine, step-by-stepHow she layers serums, peptides, eye creams, and moisturizersWhat she uses in the morning versus at nightSimple beauty habits that support long-term skin health and aging wellResources mentioned: Radiant Reset Detox Waitlist: https://kristin-rowell.mykajabi.com/Radiant-Reset-WaitlistRedmond's Re-Lyte Electrolytes: https://redmond.life/collections/re-lyte You can use GOLDEN15 for 15% off your entire orderMyoxcience Creatine: https://myoxcience.com/collections/best-sellers/products/ultra-pure-creapure-creatine and https://myoxcience.com/products/micronized-creavitalis-german-creatine  You can use GOLDEN for 17% off your entire orderKion Creatine: https://www.getkion.com/products/creatine You can use GOLDEN for 10% off your entire orderMy prior episode containing my entire morning drink routine, How To Hydrate Properly: https://youtu.be/_09M2NpEBOk?si=CX2Zi8pClgQ6b5DwBeyond Aesthetics w/ Lori Hartzler (The Aerolase): https://www.beyondestheticsmn.com/Aerolase generally so you can find this laser in your area: https://www.aerolase.com/patientsEmogene & Co. Ritual Foaming Milk Cleanser: https://www.emogeneandco.com/products/ritual-foaming-milk-cleanserEmogene & Co. Renew Facial Toner: https://www.emogeneandco.com/products/renew-facial-tonerPlated Daily Serum: https://www.beautynursekrissy.com/products/daily-serum-plated%E2%84%A2-skin-sciencePlated Eye Serum: https://www.beautynursekrissy.com/products/eye-serum-plated%E2%84%A2-skin-scienceQuicksilver Scientific Facial Beauty Serum: https://us.fullscript.com/welcome/krowell You can get it here with my discountWatch 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/

    25 min

  3. JAN 21

    Why So Many Women Feel “Off” in Perimenopause (And What Actually Helps)

    Ever feel like everyone online suddenly became a hormone expert and now you’re more confused than when you started? In this episode of the Energetically Efficient Show, Kristin is joined again by her close friend Laura Schara for a deeply honest, nuanced conversation about perimenopause, hormone replacement therapy, and navigating midlife health without fear or misinformation. They share their personal perimenopausal journeys, discuss why individualized hormone care matters, and explain why tools like comprehensive hormone testing (not just a single blood draw) can make all the difference. You’ll also hear surprising connections between estrogen and hearing health, why progesterone can be life-changing for sleep (or anxiety-provoking for some) and why strength training becomes non-negotiable as women age. Tune in to hear: Why perimenopause feels like the “Wild West” of women’s health right nowThe truth about bioidentical hormones and why old studies caused decades of fearWhy a single blood test doesn’t tell the full hormone storyHow estrogen impacts hearing, balance, and long-term brain healthThe role of progesterone in sleep, anxiety, and nervous system regulationWhy hormone therapy must be individualized (and never cookie-cutter)How insulin resistance, muscle loss, and metabolism shift in midlifeWhy strength training is essential for aging wellWhat women should know about estrogen, testosterone, and long-term heart healthHow to advocate for yourself when working with hormone practitionersResources mentioned: Loop Earplugs: https://us.loopearplugs.com/ SoundGear Earplugs: https://soundgear.com/M4 cream from Alloy: https://www.myalloy.com/solutions/m4Hunting France: https://www.hunting-france.com/en/Quicksilver Scientific Facial Beauty Serum: https://www.quicksilverscientific.com/products/facial-beauty-serumCopper GHK+ Facial Serum: https://www.quicksilverscientific.com/products/copper-ghk-facial-serum-with-cycloastragenol?_pos=2&_psq=gh&_ss=e&_v=1.0Connect with Dr. Jamie @doctorfitandfabulous on IGWatch 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/

    42 min

  4. JAN 14

    What Is Human Design and How It Can Transform Your Energy, Work, and Life

    Have you ever felt like traditional productivity systems, career paths, or “hustle harder” advice just don’t work for you no matter how disciplined or driven you are? In this episode of The Energetically Efficient Show, Kristin introduces Human Design, a powerful energetic system that explains why you are wired the way you are and how to work with your energy instead of constantly fighting it. If you are curious about Human Design, energy alignment, or discovering how you are truly meant to lead and live, this episode will give you both clarity and permission. Tune in to hear: What Human Design is and how it differs from astrologyThe five Human Design energy types and how each uses energyWhy Projectors are not designed for hustle and constant outputHow Human Design authority influences the way you make decisionsWhat your Human Design profile numbers reveal about your life pathWhy rest, space, and efficiency are leadership tools not weaknessesHow Kristin uses Human Design to structure her business and calendarPractical ways to explore your own Human Design chartTo explore your own Human Design, you can generate a free chart at https://www.myhumandesign.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/

    47 min

  5. JAN 8

    Why Eating More Protein Isn’t Enough for Fat Loss and Muscle Gain

    Are you wasting money on protein products that don’t work? In this episode of the, Kristin breaks down one of the most misunderstood topics in fitness and nutrition: how to actually build lean muscle and lose body fat at the same time. If you’ve been told to “just eat more protein” but still feel confused about why your body isn’t changing, this episode explains what most protein products, bars, and diets completely miss which is the role of essential amino acids, leucine, and muscle protein synthesis (MPS). Kristin explains why not all protein sources are created equal and why many highly marketed protein bars and plant-based blends fail to stimulate muscle growth at all, no matter how “clean” or “natural” they sound. Tune in to hear: What essential amino acids are and why your body cannot survive without themWhy muscle protein synthesis (MPS) is the key driver of fat loss and muscle gainThe role of leucine and the science behind the leucine thresholdHow much protein you actually need per meal to stimulate muscle growthWhy spreading protein intake throughout the day matters more than total daily proteinThe difference between animal-based and plant-based protein sources for muscle buildingWhy collagen, plant blends, and low-protein bars often fail for body recompositionHow many times per day you should aim to stimulate muscle protein synthesisKristin’s real-world bodybuilding experiment that led to gaining lean muscle while losing fatWhy the scale often lies and what body composition changes really look likeJoin this round of Radiant Reset Bodyhealth Perfect Aminos: Get 20% off your first purchase with code GOLDEN20 Kion Aminos: Get 10% with code GOLDEN https://getkion.com/ Article referenced: https://pmc.ncbi.nlm.nih.gov/articles/PMC10767222/ 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/

    29 min

  6. 12/31/2025

    How to Eat to Feel Full (Without Overeating)

    Do meals leave you full for minutes instead of hours? In this episode, Kristin breaks down exactly how to build meals that leave you satiated, energized, and metabolically supported (not stuffed, bloated, or hungry again 45 minutes later). Kristin introduces her “three-legged stool” framework for feeling full, a simple and science-backed way to approach meals that supports fat loss, muscle health, blood sugar stability, and long-term metabolic health (especially for women in perimenopause and beyond). Tune in to hear: Why “feeling full” should really mean feeling satisfied, not overstuffedThe three non-negotiables your meals need to keep hunger at bayWhy starting your day with empty carbohydrates sets you up for cravingsHow protein triggers satiety hormones and supports muscle protein synthesisWhy healthy fats are essential (not optional) for hormones, brain health, and fullnessHow fiber and volume help you eat more food with fewer caloriesThe difference between eating a balanced plate vs. a sleeve of crackersExactly how much protein you need per meal to support muscle as you ageWhy juicing vegetables works against satiety and metabolic goalsLinks: Biotics Optimal EFA's 120 store link: 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/

    25 min

  7. 12/24/2025

    Expansion Isn’t Always Pretty: What Egypt Taught Me About Integration (Egypt Retreat Recap Part 2)

    Have you ever had an experience that was profoundly transformational… but also exhausting, uncomfortable, and emotionally confronting? In this second part of her Egypt retreat recap, Kristin shares the less talked about side of deep spiritual work. While the experience was powerful and life-changing, it also brought intense fatigue, nervous system integration, emotional triggers, and unexpected challenges that required patience, self-compassion, and surrender. Kristin breaks down why spiritual retreats are not vacations, how frequency work impacts the physical body, and why exhaustion is often a sign of integration rather than burnout. She explains how triggers, irritation, comparison, and frustration are indicators of distortion patterns rising to the surface so they can be released. Tune in to hear: How spiritual retreats are deep work, not vacationsThe difference between exhaustion and energetic integrationHow frequency work brings hidden trauma and distortion patterns to the surfaceWhat it means when people and situations trigger youThe role of neutrality as a sign of emotional and energetic healingHow scarcity, comparison, and oppression can surface during expansionWhy rest is often non-negotiable after major energetic shiftsWhat Network Spinal Analysis is and how it supports nervous system regulationA candid story about bedbugs, boundaries, and forced integrationHow to reframe challenges as part of your spiritual evolutionResources mentioned: Master Your Energy in 2026 Live Workshop: https://energeticallyefficient.com/master-your-energy-in-2026Connect with Karen: https://www.sphericalluminosity.com/Verve Wellness: https://www.vervewellnessstudio.com/Vitality: https://www.vitalityempowers.com/Goop Lab Episode: https://www.netflix.com/title/80244690Inspire Life Chiro: https://inspirelifechirocenter.com/Kimberly Berkus: https://www.kimberlyberkus.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/

    40 min

  8. 12/17/2025

    Egypt Retreat Recap Part 1: What Deep Frequency Work Really Feels Like

    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 likeTraveling through Egypt with intention, not tourismMeditating in ancient temples along the NileWhat “frequency work” really means and how it’s practicedPersonal experiences of energy movement and releaseVisiting sacred sites like Edfu, Dendera, Karnak, the Valley of the Kings, and the Great PyramidsHiking Mount Sinai at sunrise under a full moonHow deep spiritual work can shift your sense of peace, grounding, and clarityWhy integration after a retreat can be just as powerful as the experience itselfConnect 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/

    32 min
See All (35)

Ratings & Reviews

5
out of 5
5 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
    35
  • Rating
    Clean
  • Copyright
    © 2026 The Energetically Efficient Show
  • Show Website
    The Energetically Efficient Show

You Might Also Like