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_

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_

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_

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_