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: 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: 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: 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: 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

In this episode, Kristin is doing a full, no-nonsense breakdown of the newest pre-made protein drinks on the market. You'll hear what’s actually worth your money, what she personally drinks, and what she skips entirely.

This episode will be a clear, science-backed guide to choosing protein drinks that actually support muscle building, metabolic health, and aging well without falling for marketing hype.

Tune in to hear:

• Why 30g of high-quality protein matters for muscle protein synthesis
• The difference between A1 vs. A2 milk protein (and why many people react poorly to dairy)
• Why grass-fed whey isolate is still the gold standard for muscle building
• Which gums, oils, and additives quietly sabotage gut health
• The truth about natural flavors, seed oils, and emulsifiers
• When pre-made protein drinks make sense — and when they shouldn’t be daily staples

Resources mentioned:

• Pioneer Pastures Protein Shake
• Oikos Protein Shake
• Slate Ultra Protein Shakes
• Clean Simple Eats Clear Protein Soda
• Protein Pop Clear Protein Drink
• Texas Pecan Praline Marigold Bar (GOLDEN gets you free shipping on your first order)
• Wilde Protein Chips
• Radiant Reset Waitlist for April 2026
• Food Babe Natural Flavors Summary: https://youtu.be/nweK6VRM8a8?si=KgoBu4PW2H6uMvTa
• Protein Episode: Why Eating More Protein Isn’t Enough for Fat Loss and Muscle Gain

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/

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

In this episode of The Energetically Efficient Show, Kristin is doing something a little different. After receiving countless questions about her skin and daily routine, she’s finally walking you through exactly what she does from inside-out wellness to the skincare products she uses every day.

Kristin shares why skin health is a reflection of what’s happening inside your body, not just what you apply topically. Before diving into products, she breaks down the foundational habits that support healthy, radiant skin at a cellular level, including nutrition, hydration, and metabolic support.

Tune in to hear:

• Why your skin reflects your internal health and cellular function
• The foundational habits that matter most for glowing skin
• How Kristin structures her hydration and supplementation for skin health
• Her experience with laser treatments and what to look for if you’re considering one
• A full breakdown of her current skincare routine, step-by-step
• How she layers serums, peptides, eye creams, and moisturizers
• What she uses in the morning versus at night
• Simple beauty habits that support long-term skin health and aging well

Find all links mentioned in this episode in the notes here: https://www.youtube.com/watch?v=ya8awj9_S38

Resources mentioned:

• Radiant Reset Detox Waitlist: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist
• Redmond's Re-Lyte Electrolytes: https://redmond.life/collections/re-lyte You can use GOLDEN15 for 15% off your entire order
• Myoxcience Creatine: https://myoxcience.com/collections/best-sellers/products/ultra-pure-creapure-creatine and https://myoxcience.com/products/micronized-creavitalis-german-creatine  You can use GOLDEN for 17% off your entire order
• Kion Creatine: https://www.getkion.com/products/creatine You can use GOLDEN for 10% off your entire order
• My prior episode containing my entire morning drink routine, How To Hydrate Properly: https://youtu.be/_09M2NpEBOk?si=CX2Zi8pClgQ6b5Dw
• Beyond Aesthetics w/ Lori Hartzler (The Aerolase): https://www.beyondestheticsmn.com/
• Aerolase generally so you can find this laser in your area: https://www.aerolase.com/patients
• Emogene & Co. Ritual Foaming Milk Cleanser: https://www.emogeneandco.com/products/ritual-foaming-milk-cleanser
• Emogene & Co. Renew Facial Toner: https://www.emogeneandco.com/products/renew-facial-toner

Find all links mentioned in this episode in the notes here: https://www.youtube.com/watch?v=ya8awj9_S38

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 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/