Welcome to The Energetically Efficient Show —a wellness-meets-real-life podcast where high achievers learn how to reclaim their energy, reset their health, and live with intention (without burning out or chasing perfection). I’m Kristin Rowell—former trial attorney turned functional nutritionist, speaker, and coach. After 20 years in law, I walked away from my career to build a business that helps people feel vibrant, strong, and aligned from the inside out. This show is where I share everything I’ve learned on that journey—and bring you along for yours. Each episode blends practical education with honest storytelling, covering topics like metabolic health, real food nutrition, strength training, detoxing, mindset, energy work, and human design. I’ll break down complex topics in a way that’s simple, actionable, and maybe even a little entertaining (with help from my three Golden Retrievers, of course). Expect a mix of solo episodes, guest co
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The Energetically Efficient Show is a health podcast hosted by Kristin Rowell, with 57 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.
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Kristin Rowell hosts The Energetically Efficient Show, a health show with 57 episodes published.
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The Energetically Efficient Show
Should Women Over 40 Fast? Why the Answer Is “It Depends”
Aug 19, 202647 min
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 101: How Your Body Burns Stored Fat for Fuel
Aug 12, 202625 min
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_
How to Build a High-Protein Meal for Fat Loss & Energy
Aug 5, 202623 min
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_
Healthy High-Protein Meals You Can Make in 20 Minutes or Less
Jul 29, 202617 min
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_
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