How Fat Loss Actually Works

Can you go five days without food and still maintain your strength and lean mass?In this episode, Kristin shares the results of a personal five-day fasting experiment she completed with a friend. After years of experimenting with shorter fasts, she wanted to see what would happen to her body composition, ketones, blood glucose, and strength during a carefully planned five-day fast.Kristin walks through how she structured the experiment, what she tracked along the way, what her before-and-after DEXA scans showed, and what happened when she walked into the gym 110 hours fasted.In this episode, you’ll hear:Why Kristin worked her way up to a five-day fastHow she tracked ketones, glucose, strength, and body compositionWhat her fasting and training protocol looked likeWhat happened during her day-five strength workoutWhat surprised her most about the resultsResources:→ 5-Day Fasting Protocol: https://energeticallyefficient.com/5-day-fastingWatch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: instagram.com/kristin_rowell_

The way you move through the world can feel completely different depending on what you’re consuming, who you’re around, and the state you bring into your day.In this episode, Kristin introduces the spiritual concept of your energy body and shares how frequency work has changed the way she experiences her own life. She explains what she means by frequency resonance, why she thinks of it as a bandwidth rather than a fixed state, and the everyday inputs she pays attention to when she wants to feel more aligned and in flow.In this episode, you’ll hear:• What your energy body and frequency resonance are• How your frequency shifts throughout the day• The morning meditation practice Kristin uses to set the tone for her day• How food, sleep, relationships, media, and other inputs impact energetic health• The teachers and resources that shaped Kristin’s frequency workResources:→ Morning Meditation: https://www.sphericalluminosity.com/shop/new-morning-meditation-setting-the-days-tone/→ Karen Cheong / Spherical Luminosity: https://www.sphericalluminosity.com/→ Mastering Your World Through Frequencies Podcast: https://www.sphericalluminosity.com/podcast/→ Dr. Joe Dispenza: https://drjoedispenza.com/→ Lee Harris: https://www.leeharrisenergy.com/→ Pam Gregory: https://www.youtube.com/@PamGregoryOfficial→ Resonance Experiment: https://youtu.be/wvJAgrUBF4wBooks:→ Breaking the Habit of Being Yourself: https://amzn.to/432Pwq8→ Becoming Supernatural: https://amzn.to/4otQZ12Watch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: instagram.com/kristin_rowell_

If you’re hungry again 45 minutes after eating, the problem may not be how much you’re eating. It may be what’s missing from your meal.In this episode, Kristin breaks down her simple three-part framework for building meals that actually keep you satisfied for hours. She explains how protein, healthy fats, and high-volume foods work together to support satiety, steady energy, muscle health, and metabolic health, especially for women in perimenopause and beyond.In this episode, you’ll hear:The three things every satisfying meal should includeWhy protein plays such an important role in satiety and muscle healthHow healthy fats help make meals more satisfyingWhy high-volume, fiber-rich foods can help you feel fuller for longerHow to build a balanced meal that supports energy, muscle, and metabolic healthWatch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: instagram.com/kristin_rowell_

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 likeResources Mentioned:→ Oura Ring: https://ouraring.com→ Stelo by Dexcom: https://www.stelo.com/  Watch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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 firstDisclaimer: 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/krowellWatch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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 journeyResources:• 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/krowellWatch on Youtube: youtube.com/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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 processesResources 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/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: 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/@energeticallyefficientConnect with Kristin:1:1 Coaching: Apply hereThe Top 5 Things I Actually Do To Stay Under 20% Body Fat: kristin-rowell.mykajabi.com/5-tipsInstagram: instagram.com/kristin_rowell_