The Energetically Efficient Show

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, supplements, and lifestyle shifts (like strength training and blood sugar regulation) can make a massive difference.

If you’re ready...

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 answers that stick.

Tune in to hear:
-Why information overwhelm is keeping you st...

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 (hello, creatine and colostrum!), and how years of consistency—not perfection—have led to results. If...

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:

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 fasts, what went wrong in the past, and the surprising benefits she’s seen with the right protocol.

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, Kristin shares practical tips for creating a sustainable fasting routine (even if you're not ready to go 16+ h...

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 to shed stubborn weight, or looking for a sustainable approach to long-term health...

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 health and preserving lean muscle to supporting bone density, balancing blood sugar, and boosting energy and mood, creatine does far more than help...

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 shortcuts, and her favorite flavor hacks to make healthy food taste amazing—without the overwhelm.

You’ll learn:

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:

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, this quick but powerful video will give...

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 can either support or sabotage your metabolic heal...

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, what changed for me, and why I rarely drink now.

Whethe...

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 training, nutrition, energy work, and more—with some help from my three Golden Retrievers...