The Energetically Efficient Show

Liver and gallbladder flushes are controversial, and Kristin knows that firsthand.

In this episode, she shares why she decided to experiment with a liver and gallbladder flush, the resource that introduced her to the protocol, and what she has personally experienced after doing it multiple times. She also walks through how she prepares, what the process involves, and why she encourages people to do their own research before experimenting with something like this.

In this episode, you’ll hear:

• Why Kristin became curious about liver and gallbladder flushes

• The theory behind the controversial protocol

• What Kristin says she has personally noticed after doing a flush

• How she prepares and what the experience involves

• Why she recommends researching the protocol and speaking with your provider first

Disclaimer: This episode shares Kristin’s personal experience and is for informational purposes only. Talk with your medical provider before trying a liver and gallbladder flush for removing gallstones or treating disease. 

Resources

→ Amazing Liver & Gallbladder Flush Book: https://amzn.to/4nxfTfS 

→ Radiant Reset (waitlist): https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist 

→ Fresh-Pressed Olive Oil: http://www.GoldenGirlOliveOil.com  

→ FullScript link for the Source Naturals Magnesium Malate: https://us.fullscript.com/welcome/krowell

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_

Poor sleep doesn’t just leave you tired. It can change your hunger, cravings, recovery, stress response, and how you show up for your workouts.

In this episode, Kristin breaks down why sleep plays such an important role in fat loss, muscle growth, hormones, and overall health. She also shares exactly what she does to optimize her own sleep, from temperature and light exposure to tracking, supplements, and her nighttime routine.

In this episode, you’ll hear:

• Why poor sleep can leave you hungrier and craving more carbs
• What deep sleep and REM sleep actually do for your body and brain
• Why muscle recovery happens after your workout, not during it
• The sleep tools and nighttime habits Kristin uses herself
• Common sleep disruptors that may be affecting you without realizing it

Resources:

→ Maverick BonCharge glasses:  https://boncharge.com/

→ Amber Reading Light: https://amzn.to/46k2GQm 

→ Nod Pod: https://nodpod.com/  

→ Mouth tape: https://amzn.to/4num6Ja 

→ Breath by James Nestor: https://amzn.to/42s0dSD 

→ Why We Sleep book by Dr. Matthew Walker: https://amzn.to/3VcQk7t 

Order any of the supplements Kristin recommends for sleep here: https://us.fullscript.com/welcome/krowell  

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_

Perimenopause can affect far more than your cycle.

In this episode, Kristin walks through the wide range of changes women may notice during perimenopause, including some that are easy to miss or mistake for something unrelated. 

From vertigo and brain fog to sleep disruption, anxiety, vaginal health, joint pain, and changing sensitivities, she breaks down what may be happening and why no two women experience this stage exactly the same way.

In this episode, you’ll hear:

• Some of the lesser-known signs of perimenopause

• Why Kristin describes this stage as “reverse puberty”

• How sleep, mood, stress, and hormone changes can overlap

• Why strength training, blood sugar regulation, and nutrition still matter

• How Kristin approaches hormone support during her own perimenopause journey

Resources:

• Weight Management Module for Perimenopausal Women: https://pmc.ncbi.nlm.nih.gov/articles/PMC6947726/

• Microbiome Labs: https://microbiomelabs.com/register/?ref=KRISTIN

• Biotics Optimal EFAs-BC: https://us.fullscript.com/welcome/krowell

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_

Losing muscle as you age isn’t something you have to simply accept.

In this episode, Kristin breaks down five reasons strength training becomes increasingly important for women over 40. From preserving lean muscle and supporting stronger bones to improving body composition, metabolic health, and confidence, she explains why resistance training is one of the habits she prioritizes most for long-term health.

In this episode, you’ll hear:

• Why age-related muscle loss deserves your attention now
• How building lean muscle changes your body composition and metabolism
• Why resistance training becomes especially important for bone health
• The connection between getting stronger and feeling more capable in everyday life
• Why Kristin believes two focused 30-minute workouts per week can be enough to make strength training sustainable

Resources:

• Discover Strength: https://www.discoverstrength.com/
• Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC12016217/
• Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/
• Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC11241132/
• Research: https://pubmed.ncbi.nlm.nih.gov/36175646/
• Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10726118/

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_

Feeling tired, bloated, foggy, or simply not quite like yourself?

In this episode,Kristin breaks down how she thinks about nutritional detoxification and why supporting the body’s natural elimination pathways has been part of her own wellness routine for more than two decades.

She walks through the four primary ways the body eliminates waste, the difference between phase one and phase two detoxification, the role of digestion and regular bowel movements, and some of the everyday exposures she considers when thinking about overall toxic load.

In this episode, you’ll hear:

• The four primary ways your body eliminates waste
• How phase one and phase two detoxification differ
• Why digestion and regular elimination matter
• The everyday exposures Kristin considers when thinking about toxic load
• The nutrition and lifestyle practices she uses to support her body’s natural processes

Resources Mentioned:

→ Radiant Reset: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist 

→ Micro and Nanoplastics Research: https://www.sciencedirect.com/science/article/abs/pii/S0048969720375410?via%3Dihub

→ Ann Loise Gittleman books: https://annlouise.com/books/

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_

Losing body fat is more than simply “eating less.” There’s an entire metabolic process happening behind the scenes.

In this episode, Kristin walks through what happens inside your body as it moves from storing energy to accessing stored body fat for fuel. She explains the roles of blood sugar, insulin, glucagon, triglycerides, and ketones in a way that makes the fat-loss process easier to understand.

In this episode, you’ll hear:

• What happens when your blood sugar begins to drop between meals
• How triglycerides are stored in body fat
• Why Kristin calls glucagon your “fat-burning best friend”
• What happens when your body begins accessing stored fat for fuel
• How a continuous glucose monitor can help you learn about your own blood sugar patterns

Resources Mentioned:

→ Nutrisense Continuous Glucose Monitor: https://www.nutrisense.io (Use code GOLDEN)

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_

Are you actually drinking enough water each day, especially if you’re trying to lose fat, build muscle, or feel more energized?

In this episode, Kristin breaks down how much water she recommends, why electrolytes matter, and why simply drinking more plain water may not be the whole answer. She also shares her morning hydration routine and explains how exercise, caffeine, and a lower-carb lifestyle can change your hydration needs.

In this episode, you’ll learn:

• How much water Kristin recommends drinking each day
• Why hydration matters for fat loss and muscle gain
• How thirst can sometimes feel like hunger
• Why electrolytes are an important part of hydration
• How workouts, caffeine, and lower-carb eating can affect your water needs

Resources:

→ Redmond Re-Lyte Electrolytes: https://redmond.life/collections/re-lyte-hydration (Use code GOLDEN15)

→ Kristin’s favorite 24 oz Hydro Flask: https://www.hydroflask.com/?rstr=GOLDEN

→ Kion Creatine: https://www.getkion.com/products/creatine (Use code GOLDEN).

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_

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 from keto to carnivore to fasting to the latest supplement because someone online swears by it, she shows you how to create a hypothesis, test it intentionally, and measure your own results.

Kristin also shares some of the experiments she’s run on herself, including 90 days of creatine, longer fasting, a month of carnivore diet, and measurable fitness tests, along with the lessons she learned when an experiment worked beautifully and when it absolutely did not.

In this episode, you’ll hear:

• Why information overload can make it harder to know what actually works for you
• How to create your own health experiment
• The three steps Kristin uses to test a hypothesis
• Why measuring your starting point and ending point matters
• How Kristin has used experiments to learn more about her nutrition, fitness, body composition, and overall health

Resources Mentioned:

→ Kristin’s Creatine Episode: https://youtu.be/-G2CE1ZTBMQ

→ Discover Strength: https://www.discoverstrength.com/ 

→ The N-of-1 Clinical Trial: The Ultimate Strategy for Individualizing Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118090/ 

→ Redmond's Re-Lyte electrolytes: (Use code GOLDEN15): https://redmond.life/products/re-lyte-electrolyte-mix

→ Learn more about Kristin’s Radiant Reset program: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist

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_

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 fast
• Why your current stress load matters when considering intermittent fasting
• What Kristin wishes she understood about fasting and her hormones years ago
• How to create a 30-day fasting experiment based on your own body and experience
• Why fasting can be about more than fat loss, including your relationship with food, mental clarity, and energy

Resources 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_

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_