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 your hormones, inflammation, and long-term health.

While most people focus on the fat they can pinch, this conversation reveals why the fat surrounding your organs is far more important and how it may be the missing piece behind fatigue, weight struggles, hormone imbalances, and chronic disease.

The best part? This is one of the most responsive types of fat meaning you can start reducing it quickly with the right lifestyle shifts.

Tune in to hear:

•  The difference between subcutaneous fat and visceral fat and why it matters for your health 
•  Why visceral fat is the most dangerous type of fat in the body 
•  How hidden fat around your organs drives chronic inflammation 
•  The link between visceral fat, insulin resistance, and type 2 diabetes 
•  How visceral fat impacts your hormones, including cortisol, insulin, and leptin 
•  Why you can look “healthy” on the outside but still have high visceral fat (TOFI) 
•  How visceral fat contributes to cognitive decline, Alzheimer’s, and dementia 
•  The connection between visceral fat and fatty liver disease 
•  Why fat is actually part of your endocrine system and not just storage 
•  The key lifestyle habits that are secretly increasing your visceral fat 
•  How stress, sleep, diet, and alcohol all play a role in fat storage 
•  How to measure your visceral fat (DEXA scan, waist circumference, and labs) 
•  The most important bloodwork markers to track for metabolic health 
•  7 practical strategies to start reducing visceral fat right away 
•  Why your body prioritizes burning visceral fat first and how to use that to your advantage

Join our next round of Radiant Reset

Hot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-af

Learn about Discover Strength + grab your free workout: https://www.discoverstrength.com/nashville-ds-schedule 

Get 40% off your first year of the Zero Longevity App

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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 between your digestive system and immune system and why optimizing your gut may be the missing piece to feeling better, having more energy, and staying healthy long-term.

If you’ve ever struggled with bloating, fatigue, brain fog, frequent illness, or stubborn weight issues, this episode will completely shift how you think about your health.

Kristin walks you through the science in a way that actually makes sense—explaining how your body breaks down food, absorbs nutrients, and uses those nutrients to fuel your immune system at a cellular level.

You’ll also learn how poor digestion can lead to issues like leaky gut, food sensitivities, and chronic inflammation and what you can start doing today to support your body naturally.

Tune in to hear:

•  Why your digestive system is a core part of your immune system
•  The 4 key parts of digestion and how they impact your health 
•  What “leaky gut” is and how it affects your entire body 
•  How undigested food particles can trigger immune responses 
•  The difference between mechanical vs. chemical digestion
•  How your body identifies and fights off bacteria, viruses, and toxins 
•  Why stomach acid is your first line of defense against illness 
•  The role of nutrients, vitamins, and minerals in immune function 
•  How poor diet impacts your ability to fight off infections 
•  Why gut health directly impacts energy, metabolism, and appearance

Resources mentioned:

Join our next round of Radiant Reset: https://shorturl.at/BFBbx

Hot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-af

Kristin's Supplement Recommendations: https://us.fullscript.com/welcome/krowell

• Biotics Research Corporation Beta Plus
• Biotics Research Corporation Beta TCP

Nutritional & Physical Degeneration by Dr. Weston A. Price: https://amzn.to/3On7hw6

Redmond's Re-Lyte Electrolytes https://redmond.life/collections/re-lyte-hydration use discount code GOLDEN15 for 15% off

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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: minerals.

If you’ve been dealing with symptoms like fatigue, muscle cramps, cravings, or inflammation, this episode may give you the answers you’ve been searching for.

Tune in to hear:

•  Why minerals may be the missing link behind symptoms like fatigue, cravings, and inflammation 
•  The difference between minerals and vitamins (and why minerals matter more than you think) 
•  The 7 foundational pillars of health and where mineral balance fits in 
•  How to identify if you’re mineral deficient using a simple symptom breakdown 
•  The surprising signs of mineral deficiency you’ve likely never connected before 
•  What your body is actually telling you through symptoms like muscle cramps, joint pain, and low energy 
•  How electrolyte imbalances impact your energy, hydration, and overall health 
•  The difference between macro and micro minerals (and why both matter) 
•  Why magnesium is essential for everything from muscle function to heart health 
•  How mineral deficiencies can impact workouts, recovery, and strength training 
•  The most effective ways to replenish minerals through diet and supplementation 
•  Why modern lifestyles make it harder than ever to get enough minerals 
•  The role minerals play in reducing inflammation, supporting hormones, and optimizing your body 

Resources mentioned:

Join our next round of Radiant Reset: https://shorturl.at/BFBbx

Hot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-af

Dr. Jamie Seeman: https://www.instagram.com/doctorfitandfabulous/

Supplement Recommendations: https://us.fullscript.com/welcome/krowell 
Biotics Research Corporation Multi-Mins™
Biotics Research Corporation Optimal EFAs®-BC

Kristin's Favorite Magnesiums: https://us.fullscript.com/welcome/krowell
Quicksilver Scientific Liposomal MagTein
Biotics Research Corporation Mg-Zyme™ 
Biotics Research Corporation Acti-Mag Pure

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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 overlooked) drivers of midlife weight gain.

Whether you’re approaching perimenopause, currently in it, or already in menopause, this is information you need to understand what’s actually happening inside your body and more importantly, what you can do about it

Tune in to hear:

•  What insulin resistance actually is (and why it exists on a spectrum) 
•  Why perimenopause and menopause increase your risk 
•  The connection between blood sugar, fat storage, and weight gain 
•  How high-carb eating patterns over time impact your metabolism 
•  The surprising role stress plays in blood sugar and insulin levels 
•  Key signs of insulin resistance most women overlook 
•  The difference between fasting glucose vs. fasting insulin (and why it matters) 
•  How muscle mass directly impacts your ability to process carbs 
•  Why strength training is non-negotiable in midlife 
•  Simple lifestyle shifts to start reversing insulin resistance 

Join our next round of Radiant Reset

Hot & Fit After 40 Waitlist: https://energeticallyefficient.com/hot-and-fit-af

Learn about Discover Strength + grab your free workout: https://www.discoverstrength.com/nashville-ds-schedule 

CGM (Stelo): https://www.stelo.com/

Oura Ring -  https://ouraring.com/product/rings/oura-gen3/heritage?utm_medium=iac_raf

Base Culture Bread: https://baseculture.com/collections/sliced-bread

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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 a life and business in alignment.

Hilary shares her journey from burnout in the legal world to stepping fully into her purpose revealing how her health struggles, spiritual awakening, and discovery of Human Design led her to a completely different path.

Tune in to hear:

• Why success without fulfillment is the ultimate failure
• How burnout can be a catalyst for your awakening
• What Human Design reveals about your unique path
• The role your nervous system plays in growth, fear, and expansion
• Why alignment often feels uncomfortable (and what that means)
• How to recognize patterns your life is trying to show you
• The power of creating space to access intuition and clarity
• Why forcing strategy can block your success
• How to “stretch and regulate” your way into growth
• The truth about energy, frequency, and attracting aligned opportunities
• Why letting go of control creates more results—not less
• How to build a business rooted in trust, not hustle

Resources mentioned:
Divine orchestration and Letting Go of Control Episode: https://open.spotify.com/episode/49Pof5hsUCFat32voUibvq?si=DsmbgxPyS624V8R-9vx9mQ

Let It Not Make Logical Sense: https://open.spotify.com/episode/4NTamwEEBUasitAzwjYv9j?si=8z6DJ4_5RKK9d-7WnrfBGw

Hillary's Expansion Program: https://www.hillarymcveigh.com/the-expansion

Hillary's Human Design Certification: https://www.hillarymcveigh.com/human-design-reader-training

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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 out large portions of the beneficial bacteria that support digestion, metabolism, mood, and immune health.

In this episode, Kristin shares the exact protocol she’s using to rebuild her gut after a recent round of antibiotics for an infection.

Tune in to hear:

• Why antibiotics can dramatically disrupt gut health
• How long it actually takes the gut microbiome to recover
• The importance of microbial diversity for overall health
• Why eating real, whole foods supports gut bacteria
• The role fermented foods play in rebuilding the microbiome
• How probiotics help repopulate beneficial bacteria
• What “gut lining integrity” means and why it matters
• Supplements that can support gut repair and resilience
• Why fiber is essential for feeding beneficial bacteria
• The connection between gut health, cravings, mood, and inflammation

Resources mentioned:

• Stress balls: https://amzn.to/4lIv3ix
• Worry stones: https://amzn.to/47zENp5
• Seed: https://seedhealthinc.pxf.io/c/4620740/3216192/19848 (use code GOLDEN)
• Microbiome Labs: https://microbiomelabs.com/register/?ref=KRISTIN (use code GOLDEN for discount)
• Pendulum: https://pendulumtherapeutics.sjv.io/c/4620740/1940595/23445 (use code ENERGETICALLY for discount)
• IM8: https://im8.go2cloud.org/aff_c?offer_id=26&aff_id=1133 (use code GOLDEN for discount)
• ION GUT SUPPORT: https://us.fullscript.com/welcome/krowell 
• Tomorrow's Nutrition: https://tomorrowsnutrition.com/products/sunfiber-210-grams 
• Fecal Transplants & Postbiotics: The Future of Gut Health with Dr. Andrea McBeth of Thaena: https://youtu.be/EsD_6d2N7lI 

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

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 competition prep. With only six weeks to prepare, she followed a highly structured meal plan designed to rapidly reduce body fat while preserving and building lean muscle.

Tune in to hear:

• The exact six-week nutrition strategy Kristin used for bodybuilding prep
 • How she lost body fat while gaining lean muscle in a short time
 • Why a high-protein diet can accelerate fat loss and muscle definition
 • The six daily meals she followed every day during prep
 • The macro breakdown that supported her transformation
 • What her weekly high-carb refeed days looked like
 • Why she avoided the scale and tracked progress differently
 • The challenges of following a strict protocol while working full time
 • How she modified the plan during her second competition prep
 • Why extreme protocols work short term but may not be sustainable long term

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good

Is fasting the missing piece in your weight loss journey?

If you’ve heard that fasting is either the ancient secret to weight loss or the worst thing you can do for your hormones, this episode breaks down the truth.

In this deep dive, Kristen unpacks the science, nuance, and real-world strategy behind fasting, including who it benefits most, who should avoid it, and how to start safely.

You’ll learn how your body actually uses fuel, what metabolic flexibility really means, why ketones are so powerful for brain health, and how simple intermittent fasting can improve insulin sensitivity without extreme restriction.

This is not about starving yourself. It’s about understanding your metabolism and using fasting strategically.

Whether you’re curious about 12-hour intermittent fasting, 36-hour metabolic resets, or longer fasts, this episode will help you approach fasting intelligently especially as a woman navigating hormones, stress, and life demands.

Tune in to hear:

• The 4 fuel sources your body runs on and the order your body burns them
• Why carbs + fat together can be the “fast train to weight gain”
• What metabolic flexibility actually means (and why it matters)
• How fasting improves insulin sensitivity and helps reverse insulin resistance
• Why Alzheimer’s is sometimes referred to as “Type 3 Diabetes”
• The connection between fasting, ketones, and brain health
• How fasting stimulates human growth hormone (HGH)
• Why fasting can support longevity and anti-aging
• The difference between 12-hour, 16-hour, 24-hour, and 36-hour fasts
• Why women need a nuanced approach to fasting
• When fasting may harm hormones (and when it can help)
• How to time fasting with your menstrual cycle
• The easiest way to begin intermittent fasting

Resources mentioned:

• Brain Energy: https://amzn.to/3OmH6FB
• Zero Longevity Fast App
• Life In The Fasting Lane book: https://amzn.to/4cGDNmr

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good

Are peptides the future of healing… or just another wellness trend?

What’s the difference between NAD, BPC-157, and GLP-1 medications like Ozempic?

And are peptides actually safer than traditional pharmaceuticals?

In this deep-dive episode, Kristen unpacks everything you’ve been asking about peptides from what they are at a foundational level to how they’re administered and why they’re generating so much buzz in the functional health world.

Tune in to hear:

• What peptides actually are and how they differ from proteins
• Why proton pump inhibitors may damage gut health long term
• How BPC-157 supports injury and gut repair
• What NAD does for mitochondria and energy production
• Why GLP-1 drugs can harm metabolism when overdosed
• The difference between GLP-1, GLP-2, and emerging GLP-3 compounds
• How to think about peptides for perimenopause
• Why delivery method matters more than you think
• The importance of cycling and washout periods

-Quicksilver Scientific Facial Beauty Serum: https://us.fullscript.com/welcome/krowell You can get it here with my discount

-Quicksilver Scientific Copper GHK+ Facial Serum w/ Cycloastragenol: https://us.fullscript.com/welcome/krowell You can get it here with my discount

-Peak Wellness Peptides: https://peakwellnesspeptides.com/ use discount code GOLDEN

-Peptide University: https://mypeptideuniversity.com/ 

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/ 

Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good

What if the pressure you feel is not about poor time management, but about trying to operate from an old relationship with time that no longer fits who you are becoming?

In this episode of The Energetically Efficient Show, Kristin and her sister Lindsay explore expansion and contraction in time, protecting your energy in a divided world, redefining productivity, parenting in a full season of life, and leading from the heart instead of pressure. A grounded, honest conversation about alignment, intuition, and building the new without burning out.

Together, they explore what it means to protect your energy during divisive times, process emotion without bypassing it, and lead from alignment rather than urgency. They also talk about parenting teens during a sweet and fleeting season, navigating entrepreneurship while honoring family priorities, and experimenting with nutrition and fasting without self-judgment. If you have been sensing that your old systems no longer fit, or feeling both expansion and contraction at once, this conversation offers grounding perspective and a reminder that true efficiency begins with energetic alignment.

Tune in to hear:

• Why time feels like it’s speeding up (and sometimes stretching wide open)The “accordion effect” of expansion and contraction
• Letting go of hustle culture and redefining what productivity actually means
• Moving from mind-led living to heart-centered leadership
• Emotional processing vs. spiritual bypassing
• How polarity feeds division (and why nuance matters more than ever)
• Protecting your energy in a fear-driven media landscape
• Parenting teens during a transformational era
• Navigating business growth while honoring family seasons
• Dating, manifestation, and creating space for partnership
• Perimenopause, macros, ketosis, and experimenting without judgment
• Why authenticity will matter more than ever as AI expands
  
  

Resources mentioned:

Lindsay's podcast: https://podcasts.apple.com/us/podcast/storytelling-with-lindsay-bednar/id1655749288 

Lindsay's husband's Gary's morning drink: Mix the following in a blender: 24 ounces hot water + 2 tablespoons organic Dandy Blend + 1 scoop Equip beef protein isolate + 1 or 2 scoops whey protein powder (depending on the brand). Blend for 10 seconds and then pour in a large Yeti mug. Top the drink with organic cinnamon and Redmond's Real Salt. Gary swears this is better than Starbucks!

Equip protein: https://www.equipfoods.com/GOLDEN (use code GOLDEN for 15% OFF)

Watch on Youtube: https://www.youtube.com/@energeticallyefficient

Connect with Kristin:

Work with Kristin 1:1: https://energeticallyefficient.com/book-now/

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

Website: https://energeticallyefficient.com/