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Cravings, afternoon energy crashes, waking up in the middle of the night, and stubborn fat-loss habits can all be easier to understand when you can actually see how your body responds to what you eat. In this episode, Kristin shares why a continuous glucose monitor has become one of her favorite tools for learning how food, movement, stress, sleep, and other lifestyle factors affect her blood sugar in real time. She shares some of her own experiments, including what happened after eating ice cream and going for a long walk versus eating just three Tootsie Rolls while sitting still. She also inserts a CGM live so you can see exactly what using one looks like.  In this episode, you’ll learn: • Signs Kristin associates with blood sugar dysregulation • How a CGM can show you how different foods affect your body • What Kristin learned from some surprising blood sugar experiments • How that awareness can support steadier energy and better fat-loss choices • What putting on and using a CGM actually looks like Resources Mentioned: → Oura Ring: https://ouraring.com → Stelo by Dexcom: https://www.stelo.com/   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_

Liver and gallbladder flushes are controversial, and Kristin knows that firsthand. In this episode, she shares why she decided to experiment with a liver and gallbladder flush, the resource that introduced her to the protocol, and what she has personally experienced after doing it multiple times. She also walks through how she prepares, what the process involves, and why she encourages people to do their own research before experimenting with something like this. In this episode, you’ll hear: • Why Kristin became curious about liver and gallbladder flushes • The theory behind the controversial protocol • What Kristin says she has personally noticed after doing a flush • How she prepares and what the experience involves • Why she recommends researching the protocol and speaking with your provider first Disclaimer: This episode shares Kristin’s personal experience and is for informational purposes only. Talk with your medical provider before trying a liver and gallbladder flush for removing gallstones or treating disease.  Resources → Amazing Liver & Gallbladder Flush Book: https://amzn.to/4nxfTfS  → Radiant Reset (waitlist): https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist  → Fresh-Pressed Olive Oil: http://www.GoldenGirlOliveOil.com   → FullScript link for the Source Naturals Magnesium Malate: https://us.fullscript.com/welcome/krowell 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_

Poor sleep doesn’t just leave you tired. It can change your hunger, cravings, recovery, stress response, and how you show up for your workouts. In this episode, Kristin breaks down why sleep plays such an important role in fat loss, muscle growth, hormones, and overall health. She also shares exactly what she does to optimize her own sleep, from temperature and light exposure to tracking, supplements, and her nighttime routine. In this episode, you’ll hear: Why poor sleep can leave you hungrier and craving more carbsWhat deep sleep and REM sleep actually do for your body and brainWhy muscle recovery happens after your workout, not during itThe sleep tools and nighttime habits Kristin uses herselfCommon sleep disruptors that may be affecting you without realizing itResources: → Maverick BonCharge glasses:  https://boncharge.com/ → Amber Reading Light: https://amzn.to/46k2GQm  → Nod Pod: https://nodpod.com/   → Mouth tape: https://amzn.to/4num6Ja  → Breath by James Nestor: https://amzn.to/42s0dSD  → Why We Sleep book by Dr. Matthew Walker: https://amzn.to/3VcQk7t  Order any of the supplements Kristin recommends for sleep here: https://us.fullscript.com/welcome/krowell   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_

Perimenopause can affect far more than your cycle. In this episode, Kristin walks through the wide range of changes women may notice during perimenopause, including some that are easy to miss or mistake for something unrelated.  From vertigo and brain fog to sleep disruption, anxiety, vaginal health, joint pain, and changing sensitivities, she breaks down what may be happening and why no two women experience this stage exactly the same way. In this episode, you’ll hear: • Some of the lesser-known signs of perimenopause • Why Kristin describes this stage as “reverse puberty” • How sleep, mood, stress, and hormone changes can overlap • Why strength training, blood sugar regulation, and nutrition still matter • How Kristin approaches hormone support during her own perimenopause journey Resources: • Weight Management Module for Perimenopausal Women: https://pmc.ncbi.nlm.nih.gov/articles/PMC6947726/ • Microbiome Labs: https://microbiomelabs.com/register/?ref=KRISTIN • Biotics Optimal EFAs-BC: https://us.fullscript.com/welcome/krowell 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 muscle as you age isn’t something you have to simply accept. In this episode, Kristin breaks down five reasons strength training becomes increasingly important for women over 40. From preserving lean muscle and supporting stronger bones to improving body composition, metabolic health, and confidence, she explains why resistance training is one of the habits she prioritizes most for long-term health. In this episode, you’ll hear: Why age-related muscle loss deserves your attention nowHow building lean muscle changes your body composition and metabolismWhy resistance training becomes especially important for bone healthThe connection between getting stronger and feeling more capable in everyday lifeWhy Kristin believes two focused 30-minute workouts per week can be enough to make strength training sustainableResources: Discover Strength: https://www.discoverstrength.com/Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC12016217/Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC11241132/Research: https://pubmed.ncbi.nlm.nih.gov/36175646/Research: https://pmc.ncbi.nlm.nih.gov/articles/PMC10726118/ 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_

Feeling tired, bloated, foggy, or simply not quite like yourself? In this episode,Kristin breaks down how she thinks about nutritional detoxification and why supporting the body’s natural elimination pathways has been part of her own wellness routine for more than two decades. She walks through the four primary ways the body eliminates waste, the difference between phase one and phase two detoxification, the role of digestion and regular bowel movements, and some of the everyday exposures she considers when thinking about overall toxic load. In this episode, you’ll hear: The four primary ways your body eliminates wasteHow phase one and phase two detoxification differWhy digestion and regular elimination matterThe everyday exposures Kristin considers when thinking about toxic loadThe nutrition and lifestyle practices she uses to support her body’s natural processes Resources Mentioned: → Radiant Reset: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist  → Micro and Nanoplastics Research: https://www.sciencedirect.com/science/article/abs/pii/S0048969720375410?via%3Dihub → Ann Loise Gittleman books: https://annlouise.com/books/ 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 is more than simply “eating less.” There’s an entire metabolic process happening behind the scenes. In this episode, Kristin walks through what happens inside your body as it moves from storing energy to accessing stored body fat for fuel. She explains the roles of blood sugar, insulin, glucagon, triglycerides, and ketones in a way that makes the fat-loss process easier to understand. In this episode, you’ll hear: What happens when your blood sugar begins to drop between mealsHow triglycerides are stored in body fatWhy Kristin calls glucagon your “fat-burning best friend”What happens when your body begins accessing stored fat for fuelHow a continuous glucose monitor can help you learn about your own blood sugar patternsResources Mentioned: → Nutrisense Continuous Glucose Monitor: https://www.nutrisense.io (Use code GOLDEN) 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 actually drinking enough water each day, especially if you’re trying to lose fat, build muscle, or feel more energized? In this episode, Kristin breaks down how much water she recommends, why electrolytes matter, and why simply drinking more plain water may not be the whole answer. She also shares her morning hydration routine and explains how exercise, caffeine, and a lower-carb lifestyle can change your hydration needs. In this episode, you’ll learn: How much water Kristin recommends drinking each dayWhy hydration matters for fat loss and muscle gainHow thirst can sometimes feel like hungerWhy electrolytes are an important part of hydrationHow workouts, caffeine, and lower-carb eating can affect your water needsResources: → Redmond Re-Lyte Electrolytes: https://redmond.life/collections/re-lyte-hydration (Use code GOLDEN15) → Kristin’s favorite 24 oz Hydro Flask: https://www.hydroflask.com/?rstr=GOLDEN → Kion Creatine: https://www.getkion.com/products/creatine (Use code GOLDEN). 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_

You don’t need another expert telling you exactly what to eat, take, or do. You need a way to figure out what actually works for YOUR body. In this episode, Kristin challenges you to become your own N-of-1 experiment. Instead of bouncing from keto to carnivore to fasting to the latest supplement because someone online swears by it, she shows you how to create a hypothesis, test it intentionally, and measure your own results. Kristin also shares some of the experiments she’s run on herself, including 90 days of creatine, longer fasting, a month of carnivore diet, and measurable fitness tests, along with the lessons she learned when an experiment worked beautifully and when it absolutely did not. In this episode, you’ll hear: Why information overload can make it harder to know what actually works for youHow to create your own health experimentThe three steps Kristin uses to test a hypothesisWhy measuring your starting point and ending point mattersHow Kristin has used experiments to learn more about her nutrition, fitness, body composition, and overall healthResources Mentioned: → Kristin’s Creatine Episode: https://youtu.be/-G2CE1ZTBMQ → Discover Strength: https://www.discoverstrength.com/  → The N-of-1 Clinical Trial: The Ultimate Strategy for Individualizing Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118090/  → Redmond's Re-Lyte electrolytes: (Use code GOLDEN15): https://redmond.life/products/re-lyte-electrolyte-mix → Learn more about Kristin’s Radiant Reset program: https://kristin-rowell.mykajabi.com/Radiant-Reset-Waitlist 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_

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 fastWhy your current stress load matters when considering intermittent fastingWhat Kristin wishes she understood about fasting and her hormones years agoHow to create a 30-day fasting experiment based on your own body and experienceWhy fasting can be about more than fat loss, including your relationship with food, mental clarity, and energyResources 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 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_

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_

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_

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_