The Energetically Efficient Show
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.
Episodes
59 episodes
You Are the Experiment: How to Find What Actually Works for Your Body
You don’t need another expert telling you exactly what to eat, take, or do. You need a way to figure out what actually works for YOUR body.In this episode, Kristin challenges you to become your own N-of-1 experiment. Instead of bouncing ...
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 blanke...
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 f...
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...
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 ski...
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...
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 s...
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 pro...
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 yo...
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...
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 w...
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, res...
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 ...
Essential Amino Acids Explained: How to Build Muscle & Burn Fat
Are your protein choices actually supporting fat loss and muscle growth?In this episode of the Energetically Efficient Show, Kristin breaks down everything you need to know about essential amino acids (EAAs) and how to use them strategic...
The Hidden Fat That’s Wrecking Your Hormones (And How to Fix It)
Could you be “healthy”… but still at risk?In this episode, Kristin breaks down one of the most misunderstood (and most dangerous) aspects of metabolic health: visceral fat. This is the hidden fat you can’t see that’s silently impacting y...
The Gut–Immune Connection: How Your Digestion Controls Your Health
What if your immune system strength had less to do with supplements… and everything to do with your digestion?In this episode of the Energetically Efficient Show, Kristin breaks down the powerful (and often overlooked) connection ...
The Hidden Signs of Mineral Deficiency (Most Women Are Missing This)
What if the symptoms you’ve been trying to fix… are actually your body asking for more minerals?In this episode of the Energetically Efficient Show, Kristin dives into a topic that’s often overlooked but foundational to your health: min...
Why You’re Gaining Weight in Perimenopause (It’s Not What You Think)
If you’ve been feeling like your body is changing overnight… weight gain that doesn’t make sense, energy crashes, or constant hunger, you are not imagining it.In today’s episode, I’m breaking down one of the most misunderstood (and over...
From Burnout to Alignment: How Human Design and Your Nervous System Shape Success
What if success wasn’t about doing more but becoming more aligned?In this episode of The Energetically Efficient Show, Kristin sits down with Human Design guide and former lawyer Hillary McVeigh to explore what it really means to build ...
How to Heal Your Gut After Antibiotics (My 5-Step Gut Rebuild Protocol)
Can antibiotics damage your gut and what should you do to rebuild it?Many people take antibiotics without realizing the massive impact they can have on the gut microbiome. While antibiotics can be life-saving when needed, they also wipe...
The 6-Week Fat Loss Experiment That Transformed My Body
Have you ever wondered what it would take to completely transform your body in just a few weeks?In this episode, Kristin pulls back the curtain on the exact nutrition and training strategy she used during her first bodybuilding competiti...
Is Fasting Good for Women? The Truth About Metabolism, Hormones & Ketones
Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodIs fasting the missing piece in your weight loss journey?If you’ve heard that fasting is either the ancient ...
Peptides 101: What They Are, How They Work, and Which Ones I Take
Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for goodAre peptides the future of healing… or just another wellness trend?What’s the difference between NAD, BPC-1...