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 now
• The truth about bioidentical hormones and why old studies caused decades of fear
• Why a single blood test doesn’t tell the full hormone story
• How estrogen impacts hearing, balance, and long-term brain health
• The role of progesterone in sleep, anxiety, and nervous system regulation
• Why hormone therapy must be individualized (and never cookie-cutter)
• How insulin resistance, muscle loss, and metabolism shift in midlife
• Why strength training is essential for aging well
• What women should know about estrogen, testosterone, and long-term heart health
• How to advocate for yourself when working with hormone practitioners

Resources mentioned:

• Loop Earplugs: https://us.loopearplugs.com/ 
• SoundGear Earplugs: https://soundgear.com/
• M4 cream from Alloy: https://www.myalloy.com/solutions/m4
• Hunting France: https://www.hunting-france.com/en/
• Quicksilver Scientific Facial Beauty Serum: https://www.quicksilverscientific.com/products/facial-beauty-serum
• Copper GHK+ Facial Serum: https://www.quicksilverscientific.com/products/copper-ghk-facial-serum-with-cycloastragenol?_pos=2&_psq=gh&_ss=e&_v=1.0
• Connect with Dr. Jamie @doctorfitandfabulous on IG

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/

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 astrology
• The five Human Design energy types and how each uses energy
• Why Projectors are not designed for hustle and constant output
• How Human Design authority influences the way you make decisions
• What your Human Design profile numbers reveal about your life path
• Why rest, space, and efficiency are leadership tools not weaknesses
• How Kristin uses Human Design to structure her business and calendar
• Practical ways to explore your own Human Design chart

To 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/

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 them
• Why muscle protein synthesis (MPS) is the key driver of fat loss and muscle gain
• The role of leucine and the science behind the leucine threshold
• How much protein you actually need per meal to stimulate muscle growth
• Why spreading protein intake throughout the day matters more than total daily protein
• The difference between animal-based and plant-based protein sources for muscle building
• Why collagen, plant blends, and low-protein bars often fail for body recomposition
• How many times per day you should aim to stimulate muscle protein synthesis
• Kristin’s real-world bodybuilding experiment that led to gaining lean muscle while losing fat
• Why the scale often lies and what body composition changes really look like

Join 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/

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 overstuffed
• The three non-negotiables your meals need to keep hunger at bay
• Why starting your day with empty carbohydrates sets you up for cravings
• How protein triggers satiety hormones and supports muscle protein synthesis
• Why healthy fats are essential (not optional) for hormones, brain health, and fullness
• How fiber and volume help you eat more food with fewer calories
• The difference between eating a balanced plate vs. a sleeve of crackers
• Exactly how much protein you need per meal to support muscle as you age
• Why juicing vegetables works against satiety and metabolic goals

Links:

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/

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 vacations
• The difference between exhaustion and energetic integration
• How frequency work brings hidden trauma and distortion patterns to the surface
• What it means when people and situations trigger you
• The role of neutrality as a sign of emotional and energetic healing
• How scarcity, comparison, and oppression can surface during expansion
• Why rest is often non-negotiable after major energetic shifts
• What Network Spinal Analysis is and how it supports nervous system regulation
• A candid story about bedbugs, boundaries, and forced integration
• How to reframe challenges as part of your spiritual evolution

Resources mentioned:

• Master Your Energy in 2026 Live Workshop: https://energeticallyefficient.com/master-your-energy-in-2026
• Connect 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/80244690
• Inspire 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/

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 like
• Traveling through Egypt with intention, not tourism
• Meditating in ancient temples along the Nile
• What “frequency work” really means and how it’s practiced
• Personal experiences of energy movement and release
• Visiting sacred sites like Edfu, Dendera, Karnak, the Valley of the Kings, and the Great Pyramids
• Hiking Mount Sinai at sunrise under a full moon
• How deep spiritual work can shift your sense of peace, grounding, and clarity
• Why integration after a retreat can be just as powerful as the experience itself

Connect 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/

Ever wondered what a 49-year-old, metabolically-healthy, low-carb athlete keeps in her cupboard?

In this episode, Kristin takes you behind the scenes for a full pantry tour: the packaged foods she actually keeps on hand, the products she travels with, and how she strategically uses convenience foods without compromising her health goals.

She breaks down her favorite low-carb staples, clean-ingredient snacks, high-protein options, healthy fats, travel essentials, and even the occasional sweet treat all chosen with metabolic health, fat loss, and realistic living in mind.

Whether you're transitioning into a low-carb lifestyle or just want to make smarter pantry choices, this episode will show you exactly how Kristin curates a cupboard that supports her energy, hormones, and long-term results.

• Why Kristin prefers real food first  but still keeps intentional convenience foods on hand
• The packaged items she always has stocked for protein, crunch, healthy fats, and fiber
• What she brings when she travels (especially long international trips)
• Her favorite brands for protein bars, nut butters, chips, nuts, tuna, broth, and supplements
• How she strategically uses snacks as part of meals, not grazing
• The truth about seed oils and why she’s okay with certain versions
• How she builds quick “lazy healthy meals” with protein, fat, and fiber
• Metabolic-health principles that guide all her pantry purchases
• Her morning routine staples: electrolytes, creatine, perfect aminos, and more

Resources & Products mentioned:

• Elavi brownies: https://elavi.co/ 10% off w/ code GOLDEN 
• Elavi Cashew Butters
  • Blue: https://amzn.to/4ofF1r8
  • Cookie: https://amzn.to/47XsX98
• Video that the Food Babe Video: https://www.youtube.com/watch?v=nweK6VRM8a8
• Marigold Bars (attached) and make sure to put their website below the video https://www.marigoldfoods.com/marigold-bars/ with my discount code GOLDEN
• Kion Aminos/Creatine/Decaf Coffee: https://glnk.io/j6vy/mngoldengirl (code GOLDEN for 10% off)
• SFH protein: https://www.sfh.com/collections/protein
• IM8 - https://im8health.com/ 10% first order w/ code GOLDEN
• BodyHealth Perfect Aminos 20% off first order w/ code GOLDEN20 
• Redmond's Re-Lyte: https://redmond.life/  15% off w/ code GOLDEN15
• Myoxcience: 17% off w/ code Golden
  • Creapure Creatine
  • Micronized Creatine
• Pruvit Exogenous ketones: https://amzn.to/4oZbW4g
• Carnivore Crisps: https://carnivorecrisps.com/ 10% off w/ code GOLDEN

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/

What if just two 30-minute workouts per week could help you prevent muscle loss, boost metabolism, build stronger bones, and even reduce your risk of Alzheimer’s?

In this episode, Kristin breaks down the top five reasons women over 40 must prioritize strength training, and why it’s one of the most important investments in your long-term health, vitality, and confidence. 

Kristin also shares how resistance training impacts bone density, brain health, hormones, and fat loss and why traditional “cardio-only” routines aren’t enough as we age. Whether you’re brand new to strength training or want to recommit to your health, this episode offers the clarity and fire you need to get started.

Tune in to hear:

• Why women naturally lose muscle beginning in their 30s and how strength training stops it
• The symptoms many women blame on aging that are actually related to low muscle
• How strength training can prevent or reverse sarcopenia
• Why muscle mass dramatically increases your metabolism
• The surprising way resistance training impacts hormones and fat loss
• The ONLY exercise scientifically shown to build stronger bones
• How strength training protects against osteoporosis, falls, and fractures
• Groundbreaking research linking strength training to lower risk of Alzheimer’s, dementia, and cancers
• How strength training improves cardiovascular health (even better than traditional cardio)
• The simple, efficient method Kristin recommends (only 2 sessions per week!)
• Ways to get started even if you’re intimidated by the gym

Learn more about Discover Strength: https://www.discoverstrength.com/

Research papers mentioned:
https://pmc.ncbi.nlm.nih.gov/articles/PMC12016217/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11241132/
https://pubmed.ncbi.nlm.nih.gov/36175646/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10726118/

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/

Ever wonder what it really means to live in alignment with your soul blueprint?

In this episode, Kristin sits down with Alexia Usgaard, coach and guide in human design & the Gene Keys system. Together they explore how to align business, spirituality and heart-led living through ancestral healing, ritual, authentic leadership and not just “doing” but being. 

Alexia shares her journey from Silicon Valley to two continents, how she met her husband, moved to South Africa to honor his family legacy, and how she blends deep inner work (human design, gene keys, ritual) with outer business strategy. 

Tune in to hear:

• How Alexia met her husband on a fateful night in San Francisco and why she was ready for “hell yes” love
• The importance of ancestral/lineage healing and how their retreat at Esalen Institute in Big Sur helped their journey
• An intro to the Gene Keys (what they are, how they work) and how Alexia uses them to guide clients
• The difference between habits and rituals, and why rituals are so powerful for presence and joy (with concrete examples from Alexia’s daily life)
• How to deepen your leadership and business through alignment (not hustle), capacity and presence
• Honoring the feminine and the soft power within and redefining strength beyond force
• How to know when you’re in a “growth edge” (not just reactive pain) and how to step into it with clarity
• Practical take-aways: how to design simple rituals, how to shift from “I have to do this” to “I get to”, how to connect with your unique blueprint and not get distracted by the shiny object syndrome

Resources Mentioned:

Elevate Daily Episode on Alexia's Journey Meeting Her Husband: https://podcasts.apple.com/us/podcast/7-finding-my-hell-yes-partner-our-journey-of/id1767025501?i=1000676951608

"Beyond Duality" Retreat in Big Sur: https://www.esalen.org/

Alexia's Illuminate Experience: https://alexiausgaard.com/genekeys

Connect with Alexia:
https://www.instagram.com/alexia_usgaard/ 

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/

In this episode, Kristin introduces one of the most transformative concepts in personal growth-your energy body. We often think of our physical body as the full expression of who we are, but Kristin shares that our energy field, extending six feet around us, actually dictates how we experience life, relationships, opportunities, and reality itself.

You’ll learn how your frequency resonance (the vibrational bandwidth you operate in) shapes every aspect of your world. From the people you meet to the abundance you attract, your vibration determines the quality of your experiences. 

Tune into hear:

• The difference between your physical body and energy body
• What frequency resonance is and why it matters
• How your vibration determines your life experiences
• The role of choice, environment, and inputs in shaping your frequency
• Simple daily practices to raise your vibration and stay in flow
• Insights from Joe Dispenza and Karen Cheong on energetic alignment
• Why energetic health is as important as physical health
• How raising your own vibration contributes to healing the planet

Resources mentioned:
-Morning Meditation: https://www.sphericalluminosity.com/shop/morning-meditation-setting-the-days-tone/
-Karen Cheong: https://www.sphericalluminosity.com/
-Karen Cheong Vlog: https://www.sphericalluminosity.com/category/vlog/
-Dr. Joe Dispenza: https://drjoedispenza.com/
-Lee Harris: https://www.leeharrisenergy.com/
-Pam Gregory: https://www.youtube.com/@PamGregoryOfficial

Resonance Video Experiment:
https://youtu.be/wvJAgrUBF4w?si=TXUFpdjQREl87dHK

Books mentioned:
Breaking The Habit of Being Yourself: https://amzn.to/432Pwq8
Becoming Supernatural: https://amzn.to/4otQZ12

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/