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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 conversations, kitchen demos, and the occasional grocery store trip.
If you're a high performer who’s ready to stop ignoring your body and start feeling good again—this show is for you.
20 Episodes
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Have you ever heard of gallstones—or wondered if there’s a natural way to remove them without surgery? In this episode of Energetically Efficient, Kristin shares her personal experience with the Liver and Gallbladder Flush. She explains why she’s done this flush multiple times, what to expect before, during, and after, and how this simple at-home cleanse can dramatically improve your digestion, mood, and overall energy. Tune in to hear: What the liver and gallbladder flush actually isWhy sh...
Ready to feel radiant, reset your metabolism, and experience just how good your body was designed to feel? Join the upcoming Radiant Reset Detox starting October 6th, 2025. In this episode, Kristin dives deep into one of her favorite topics: nutritional detoxification. With over 25 years of personal experience and professional training in detox methods, Kristin reveals why cleansing isn’t just a wellness trend but a science-backed way to restore energy, flatten your tummy, and help your...
Do you ever feel like making a healthy meal takes too much time and effort? In this episode, Kristin breaks down her simple, four-part formula for building meals that support your metabolic health in less than 20 minutes—sometimes even in just five. Tune in to hear: The 4-step formula Kristen uses to design intentional meals: fiber, protein, fat, and carbsWhy fiber is the first—and most important—building block of every mealPractical examples of quick, no-cook meals like chia seed puddi...
Is your lack of sleep quietly sabotaging your health, hormones, and fat loss goals? In this episode, Kristin pulls back the curtain on why sleep is the true foundation of health—ranking even above nutrition and exercise. Recording in her pajamas with blue-light blocking glasses on, she shares her personal sleep routine, her favorite biohacking tools, and the cutting-edge science from Dr. Matthew Walker’s book Why We Sleep. Whether you struggle with insomnia, want to optimize your athletic per...
Are you unknowingly riding the blood sugar rollercoaster that’s draining your energy, wrecking your sleep, and fueling inflammation? In this episode, Kristin pulls back the curtain on continuous glucose monitors (CGMs)—the tiny device that gives you real-time insights into your blood sugar and shows you exactly how your food, lifestyle, and stress impact your health. She even inserts one live on the episode to prove how simple (and painless) it really is. Tune in to hear: The 12 warning signs...
1What if the key to better health started in your gut—and even with something as unexpected as poop? In this episode, we dive into the world of the microbiome with Dr. Andrea McBeth, CEO of Thaena and a biochemist-turned-naturopath who has dedicated her career to exploring how our gut health impacts everything from immunity to mood. From the surprising history of fecal transplants to the emerging field of postbiotics, you’ll hear how science is reshaping the way we understand food, medicine, a...
Are you wondering if the changes in your body are signs of perimenopause or menopause? You’re not alone. In this episode of The Energetically Efficient Show, Kristin breaks down the most common perimenopause symptoms—from hot flashes, night sweats, and brain fog to unexpected signs like vertigo, migraines, and even frozen shoulder. Whether you’re struggling with sleep disturbances, mood swings, low energy, vaginal health changes, or skin and hair issues, Kristin shows you how nutrition, supp...
Are you overwhelmed by conflicting health advice, endless diet trends, and “expert” tips that never seem to deliver? In this episode of The Energetically Efficient Show, Kristin pulls back the curtain on how to cut through the noise and figure out what truly works for your unique body—by becoming your own scientist. Whether you want to improve body composition, boost energy, or simply understand your body better, this episode gives you the tools to design your own experiment and finally get ...
In this unfiltered episode, Kristin brings on Laura Schara to finally bring their off-the-record chats to the mic—and they’re going all in on protein. From how much you actually need, to the reason your avocado toast isn’t doing you any favors, this conversation breaks down everything women over 30 need to know about hitting their protein goals, building lean muscle, and staying strong for the long haul. They share personal hacks, nutrition myths they’ve ditched, the supplements they swear by...
Still feeling tired, bloated, or hungry no matter how "healthy" you're eating? The real issue might not be your food—it could be your hydration. In this quick-hit episode of The Energetically Efficient Show, Kristin reveals why most people are walking around chronically dehydrated, what to actually drink to feel better fast, and how to make hydration effortless, energizing, and effective. Spoiler: just drinking more water isn’t enough. Tune in to hear: Why 75% of the time you're “hungry,” you...
Is intermittent fasting actually helping—or hurting—you? In this episode, Kristin dives deep into the real conversation women in their 40s and 50s need to hear about fasting, hormone balance, stress, and bio-individuality. You’ll learn why a “one-size-fits-all” fasting strategy doesn’t work for every woman, how cortisol and insulin impact fat storage (even if you're not eating), and the four essential questions to ask before you fast. Plus, Kristin shares her personal experiments with longer ...
Ready to finally understand how intermittent fasting works without the confusion? In this episode, Kristin breaks down intermittent fasting for beginners—what it is, how to start, and why it’s a powerful tool for fat loss, brain health, and metabolic reset. Whether you’ve tried fasting before or are just getting started, this episode explains the real science behind fasting, the 4 fuel sources your body uses, and why benefits of fasting go far beyond just weight loss. Plus, Kristi...
Is it really possible to lose body fat and gain muscle at the same time—or is that just a fitness myth? In this episode, Kristin breaks down the science—and the strategy—behind one of the most commonly misunderstood goals in health and fitness: changing your body composition by burning fat while building muscle. Kristin also shares how she helps her private clients achieve jaw-dropping fat loss and muscle gain with her proven method. Whether you're just starting your strength journey, trying ...
In this episode of The Energetically Efficient Show, Kristen dives into one of her favorite—and most misunderstood—supplements: creatine. If you’ve ever thought creatine was just for bodybuilders or “gym bros,” this episode is going to completely shift your mindset. Kristin shares her personal three-month creatine experiment, revealing impressive DEXA scan results, and explains why she now recommends it to most of her clients, including women over 35 and even her parents. From enhancing brain...
Think eating healthy takes too much time? Think again. In this episode of the Energetically Efficient Podcast, host Kristen Rothwell breaks down exactly how to create fast, nourishing meals for yourself and your family in 20 minutes or less—many in under 15! Whether you're a busy mom, working professional, or just tired of overcomplicated "health food" advice, this episode is packed with simple, realistic meals using grocery store staples. You'll get real-life examples (no fluff), prep shortc...
In this episode of the Energetically Efficient Show, I am breaking down one of the most misunderstood topics in nutrition: macronutrients. If you’ve ever wondered how to build meals that support fat loss, balanced blood sugar, and lasting energy without counting every calorie—this is your crash course. Tune in to hear: What macronutrients really are and why they matterHow to build meals that keep you full and energized for hoursWhy protein is the most satiating macronutrient and how much you ...
Ever wonder what’s really happening in your body when you lose fat—and how to make that process more efficient? In this episode, we’re breaking down the actual science behind fat loss—beyond the myths, marketing, and confusion. Learn how your body shifts from fat storage to fat burning, why hormones like glucagon are your best friend, and what it really takes to tap into your adipose tissue for fuel. Whether you’re aiming to shed a few pounds or simply want to optimize your energy and focus, ...
What if the biggest impact of alcohol isn’t the buzz—but what it blocks in your body? In this episode, I break down exactly what happens inside your body when you consume alcohol—from the moment you take your first sip to how your liver prioritizes detox over every other metabolic process. You’ll learn how alcohol shuts down fat burning, impacts blood sugar regulation, and even lowers your energetic frequency. I also share my own personal experience with a full year of alcohol-free living, wh...
Is it possible that just a quarter of a teaspoon of extra sugar in your blood is the difference between health and disease? In this episode, I break down exactly how we gain fat, why our blood sugar matters so much more than we think, and what’s really going on inside our bodies when we eat high-carb meals. I walk you through a simple, science-backed explanation of how insulin works, where our body stores excess sugar (spoiler alert: it’s your fat cells), and how daily habits like movement ca...
What happens when you leave behind a 20-year law career to pursue your calling in health, energy, and aligned living? In this very first episode, I’m sharing the story of how I left my career as a trial lawyer to start Energetically Efficient—a business rooted in helping high-performing people feel healthier, stronger, and more alive. You’ll hear why I started this show, what to expect in future episodes, and how I’m bringing you real, unfiltered conversations about metabolic health, strength...
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