Is creatine really just for bodybuilders?

It's one of the most researched supplements available, yet it's still surrounded by misconceptions. Many women assume creatine is only for building muscle, but the science tells a very different story.

In this episode, Kristin explains why creatine has become one of her favorite daily supplements and why she recommends it to many of her clients. From supporting brain health, energy, mood, and bone density to improving insulin sensitivity and preserving lean muscle as we age, you'll learn why creatine offers benefits that extend far beyond the gym. Kristin also shares the results of her own three-month creatine experiment, including before-and-after DEXA scans, and clears up some of the biggest myths surrounding this popular supplement.

In this episode, you'll learn:

• Why creatine isn't just for athletes or bodybuilders
• How creatine supports muscle, brain health, energy, and healthy aging
• The connection between creatine and insulin sensitivity
• Why preserving muscle becomes increasingly important after age 35
• The truth about common creatine myths, including bloating, kidney health, and hair loss
• Why vegetarians and vegans may benefit even more from creatine supplementation
• What to look for when choosing a high-quality creatine supplement

Resources Mentioned

→ Kion Creatine Monohydrate (Creapure®)
Use code GOLDEN for a discount

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_

Did you know your body only keeps about a teaspoon of sugar circulating in your bloodstream at any given time?

In this episode, Kristin Rowell explains how blood sugar, insulin, and metabolism work together, and why understanding this process can completely change the way you think about weight gain and long-term health.

What you'll learn:

• Why high-carb meals can increase fat storage
• How insulin regulates blood sugar and metabolism
• Why blood sugar spikes affect your energy and nervous system
• Where excess glucose goes once your liver and muscles are full
• Why sugar and fat together accelerate weight gain
• How walking after meals improves blood sugar control
• The difference between insulin and glucagon
• Kristin's favorite tools for monitoring metabolic health

Resources mentioned:

→ Oura Ring: Click here

→ Nutrisense Continuous Glucose Monitor (Use code GOLDEN for a discount): Click here

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_

How often do you look at your blood work beyond hearing, "Everything looks normal"?

Annual blood work is one of the most valuable tools you have for understanding your health, but the real power isn't in a single test. It's in tracking your biomarkers over time, recognizing trends, and understanding what those numbers mean for you.

In this episode, Kristin walks through her own annual blood work to show you how she evaluates her health beyond standard reference ranges. She explains why it's important to establish a baseline, monitor changes from year to year, and use your lab results as a proactive tool instead of waiting for symptoms or unexpected diagnoses.

Rather than focusing on one number in isolation, Kristin explores how biomarkers work together to tell the bigger story of your metabolic health, cardiovascular health, and overall wellness. You'll also learn why "normal" doesn't always mean optimal and how understanding your own trends can help you have more informed conversations with your healthcare provider.

In this episode, you'll learn:

• Why annual blood work is one of the best investments you can make in your health
• How to use trends in your lab results instead of focusing on a single test
• The difference between "normal" and optimal reference ranges
• What biomarkers Kristin pays closest attention to and why
• How cholesterol, triglycerides, blood sugar, inflammation, and other markers work together
• Why understanding your baseline can help prevent future health surprises
• Questions to ask your healthcare provider after reviewing your blood work
• How to become a more informed advocate for your long-term health

Resources Mentioned:

→ Energetically Efficient blood work list: https://energeticallyefficient.kit.com/bloodwork

→ Low Carb MD Podcast with guest Jonny Bowden: https://lowcarbmd.com/podcast/episode-153-jonny-bowden/

→ The Great Cholesterol Myth: https://amzn.to/44BLJ3e

→ Fresh Pressed Olive Oil Club: https://www.GoldenGirlOliveOil.com

→ My Circadian app: https://mycircadianapp.com (Use code DANIHH for premium)

→ Join Hot and Fit AF Over 40: https://energeticallyefficient.com/hot-and-fit-af

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 eating enough protein to support fat loss, muscle growth, and healthy aging?

In this episode, Kristin Rowell is joined by Laura Schara for an honest conversation about protein, strength training, metabolism, and what women over 40 really need to thrive. From the common breakfast mistakes keeping women under-fueled to the simple habits that make hitting protein goals easier, this episode is packed with practical strategies you can start using today.

Kristin and Laura break down how much protein most women actually need, why lifting weights becomes even more important as we age, and the small nutrition shifts that can make a big difference in body composition, energy, and long-term health.

If you've ever wondered whether you're eating enough protein, struggled to lose weight despite "eating healthy," or felt overwhelmed by tracking macros, this episode will help simplify the process.

In this episode, you'll learn:

• Why most women over 40 aren't eating enough protein
• How much protein you actually need for fat loss and muscle growth
• The 30-gram protein-per-meal rule and why it matters
• Why avocado toast and a couple of eggs aren't enough protein for most women
• How lifting weights supports metabolism and healthy aging
• Simple ways to hit 120–160 grams of protein per day
• The truth about protein powders, protein bars, and convenience foods
• Why weighing your food can help you reach your goals faster
• The benefits of creatine for women, muscle recovery, and brain health
• Easy high-protein meal ideas and nutrition hacks

Connect with Laura:
https://www.instagram.com/lauraschara/

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_

What happens inside your body the moment you take your first sip of alcohol?

In this episode, Kristin Rowell breaks down the science of alcohol metabolism and explains exactly what happens inside your body when you drink.

From the way alcohol is absorbed into your bloodstream to how your liver prioritizes processing it above all other metabolic functions, you'll learn why alcohol impacts far more than just your energy or decision-making. Kristin also shares her personal experience of going alcohol-free for an entire year, what she discovered through the process, and why she now drinks only occasionally.

Whether you're sober-curious, focused on improving your metabolic health, or simply want to understand how alcohol affects your body, this episode offers a practical, educational, and non-judgmental perspective.

In This Episode You'll Learn:

• What happens inside your body when alcohol enters your system
• Why alcohol has its own unique metabolic pathway
• How your liver processes alcohol and why it becomes the body's top priority
• The connection between alcohol, blood sugar, insulin, and fat storage
• How alcohol impacts the brain and every cell in the body
• What current research says about alcohol and cancer risk
• Why Kristin chose to spend a full year alcohol-free
• The relationship between alcohol, energy, and overall wellness

Resources Mentioned:

→ Dry Farm Wines
→ Avaline Wine
→ Nutrisense CGM – Continuous Glucose Monitor
→ Chronometer App – My go-to for tracking food and alcohol

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_

What if your reality isn’t as fixed as you think it is?

In this expansive and deeply thought-provoking conversation, Kristen sits down with frequency teacher and founder of Spherical Luminosity, Karen Cheong, to explore consciousness, resonance, manifestation, the quantum field, and the deeper nature of human existence.

Karen shares her perspective on how reality is “rendered” through consciousness, why our physical experience is only a small part of who we truly are, and how our thoughts, emotions, and distortion patterns shape the reality we experience every day. Together, they explore the relationship between frequency, the mind, the heart space, manifestation, intuition, and collective consciousness.

Whether these concepts feel completely new or deeply familiar, this episode invites you to question what’s possible, expand your perspective, and consider the profound power of your own consciousness.

Tune in to hear:

•  What it means to be an expression of source intelligence 
•  How consciousness “renders” physical reality 
•  The connection between frequency, vibration, energy, and matter 
•  Why thoughts and emotions are tied to distortion patterns 
•  The concept of the “veil of forgetting” and human limitation 
•  How resonance impacts manifestation and life experiences 
•  The role of the pineal gland in perception and projection 
•  Why fear and scarcity keep people disconnected from their true power 
•  The difference between mind-led living and heart-led living 
•  How higher consciousness changes the way we experience reality 
•  Karen’s perspective on intuition, the quantum field, and the heart space 
•  Why raising your resonance can shift relationships, opportunities, and wellbeing 
•  The connection between collective consciousness and human evolution 
•  Karen’s thoughts on higher dimensional beings and energetic discernment

Connect with Karen:

Website: https://www.sphericalluminosity.com/

Podcast: https://podcasts.apple.com/us/podcast/mastering-your-world-through-frequencies/id1455797208

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_

Could your fatigue, anxiety, cravings, poor sleep, and hormone imbalance actually be connected to your light environment and blood sugar regulation?

In this episode, Kristin sits down with nutritional therapy practitioner and blood sugar expert Danielle Hamilton to unpack the powerful connection between circadian rhythms, artificial light exposure, cortisol, insulin, and metabolic health.

Danielle explains how modern lifestyles filled with indoor living, LED lighting, screen exposure, and chronic stress are disrupting the body’s natural rhythms and contributing to exhaustion, blood sugar instability, insomnia, hormonal imbalances, and nervous system dysregulation.

Tune in to hear:

•  Why your body can become addicted to stress hormones 
•  How artificial blue light impacts cortisol, insulin, melatonin, and blood sugar 
•  The connection between circadian rhythms and metabolic health 
•  Why sunlight is essential for hormone production and energy regulation 
•  What reactive hypoglycemia is and how to recognize the symptoms 
•  How chronic stress contributes to blood sugar instability 
•  Why many women feel exhausted, anxious, shaky, or constantly hungry 
•  The surprising health risks associated with excessive blue light exposure 
•  Simple ways to improve sleep naturally without relying on supplements 
•  Practical tips for reducing blue light exposure at home and while traveling 
•  How grounding and outdoor time support nervous system regulation 
•  Why modern indoor lifestyles are disrupting our health 

Resources mentioned:

• Iris Tech
• 1000 Bulbs
• My Circadian App (Code = DANIHH) 
• Bahe Grounding Shoes
• Earth Runner Sandals
• Conductive grounding socks
• Dani’s website
• Dani’s grounding guide
• Get that (vitamin) D

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 your protein choices actually supporting fat loss and muscle growth?

In this episode of the Energetically Efficient Show, Kristin breaks down everything you need to know about essential amino acids (EAAs) and how to use them strategically for muscle growth, fat loss, and metabolic health.

If you’ve ever wondered whether supplements like Perfect Amino or Kion Aminos are worth it (or how they actually work), this episode gives you a clear, practical guide you can apply immediately.

She also shares her exact daily routine, including how she uses EAAs during intermittent fasting to stimulate muscle protein synthesis without breaking a fast, plus how to incorporate them into your day for maximum results.

Tune in to hear:

•  What essential amino acids (EAAs) are and why they’re critical for survival 
•  The key difference between essential and non-essential amino acids
•  How EAAs support muscle growth, fat loss, and metabolic health
•  Why 30g of protein per meal matters for muscle protein synthesis 
•  How to use EAAs during intermittent fasting without breaking your fast
•  Kristin’s exact daily supplement routine (morning + nighttime protocol) 
•  How EAAs compare to whole food protein and protein powders
•  When to use EAAs if you’re busy, fasting, or under-eating protein
•  The truth about protein quality and amino acid profiles
•  How EAAs can support recovery, sleep, and healing

Resources mentioned:

• BodyHealth Perfect Aminos: https://www.bodyhealthaffiliates.com/3QT3K68/3QQG7/ use code GOLDEN20 for 20% off your first purchase
• Perfect Amino Usage Guide
• Kion Aminos: https://getkion.com/ Use code GOLDEN for 10% off
• IM8: Use code GOLDEN for 10% off

Join our next round of Radiant Reset

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

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_

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: 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_

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: 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_