Insights from recent episode analysis
Audience Interest
Podcast Focus
Publishing Consistency
Platform Reach
Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
Total monthly reach
Estimated from 1 chart position in 1 market.
By chart position
- 🇰🇪KE · Alternative Health#883K to 10K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
900 to 3K🎙 Daily cadence·44 episodes·Last published today - Monthly Reach
Unique listeners across all episodes (30 days)
3K to 10K🇰🇪100% - Active Followers
Loyal subscribers who consistently listen
1.2K to 4K
Market Insights
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Reach across major podcast platforms, updated hourly
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
Recent episodes
Why Women Over 40 Need More Protein to Lose Weight and Build Muscle
Jun 24, 2026
34m 32s
What Alcohol Really Does to Your Body
Jun 17, 2026
23m 36s
The Truth About Consciousness, Frequency & The Collective Awakening with Karen Cheong
May 13, 2026
1h 04m 08s
Why You’re Exhausted All the Time: The Hidden Link Between Stress, Blood Sugar & Blue Light
May 6, 2026
1h 09m 54s
Essential Amino Acids Explained: How to Build Muscle & Burn Fat
Apr 29, 2026
23m 19s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 6/24/26 | Why Women Over 40 Need More Protein to Lose Weight and Build Muscle | Are you eating enough protein to support fat loss, muscle growth, and healthy aging? In this episode, Kristin Rowell is joined by Laura Schara for an honest conversation about protein, strength training, metabolism, and what women over 40 really need to thrive. From the common breakfast mistakes keeping women under-fueled to the simple habits that make hitting protein goals easier, this episode is packed with practical strategies you can start using today. Kristin and Laura break down how muc... | 34m 32s | ||||||
| 6/17/26 | What Alcohol Really Does to Your Body | What happens inside your body the moment you take your first sip of alcohol? In this episode, Kristin Rowell breaks down the science of alcohol metabolism and explains exactly what happens inside your body when you drink. From the way alcohol is absorbed into your bloodstream to how your liver prioritizes processing it above all other metabolic functions, you'll learn why alcohol impacts far more than just your energy or decision-making. Kristin also shares her personal experience of going al... | 23m 36s | ||||||
| 5/13/26 | The Truth About Consciousness, Frequency & The Collective Awakening with Karen Cheong | What if your reality isn’t as fixed as you think it is? In this expansive and deeply thought-provoking conversation, Kristen sits down with frequency teacher and founder of Spherical Luminosity, Karen Cheong, to explore consciousness, resonance, manifestation, the quantum field, and the deeper nature of human existence. Karen shares her perspective on how reality is “rendered” through consciousness, why our physical experience is only a small part of who we truly are, and how our thoughts, em... | 1h 04m 08s | ||||||
| 5/6/26 | Why You’re Exhausted All the Time: The Hidden Link Between Stress, Blood Sugar & Blue Light | Could your fatigue, anxiety, cravings, poor sleep, and hormone imbalance actually be connected to your light environment and blood sugar regulation? In this episode, Kristin sits down with nutritional therapy practitioner and blood sugar expert Danielle Hamilton to unpack the powerful connection between circadian rhythms, artificial light exposure, cortisol, insulin, and metabolic health. Danielle explains how modern lifestyles filled with indoor living, LED lighting, screen exposure, and chr... | 1h 09m 54s | ||||||
| 4/29/26 | Essential Amino Acids Explained: How to Build Muscle & Burn Fat | Are your protein choices actually supporting fat loss and muscle growth? In this episode of the Energetically Efficient Show, Kristin breaks down everything you need to know about essential amino acids (EAAs) and how to use them strategically for muscle growth, fat loss, and metabolic health. If you’ve ever wondered whether supplements like Perfect Amino or Kion Aminos are worth it (or how they actually work), this episode gives you a clear, practical guide you can apply immediately. She also... | 23m 19s | ||||||
| 4/23/26 | The Hidden Fat That’s Wrecking Your Hormones (And How to Fix It) | Could you be “healthy”… but still at risk? In this episode, Kristin breaks down one of the most misunderstood (and most dangerous) aspects of metabolic health: visceral fat. This is the hidden fat you can’t see that’s silently impacting your hormones, inflammation, and long-term health. While most people focus on the fat they can pinch, this conversation reveals why the fat surrounding your organs is far more important and how it may be the missing piece behind fatigue, weight struggles, horm... | 48m 53s | ||||||
| 4/15/26 | The Gut–Immune Connection: How Your Digestion Controls Your Health | What if your immune system strength had less to do with supplements… and everything to do with your digestion? In this episode of the Energetically Efficient Show, Kristin breaks down the powerful (and often overlooked) connection between your digestive system and immune system and why optimizing your gut may be the missing piece to feeling better, having more energy, and staying healthy long-term. If you’ve ever struggled with bloating, fatigue, brain fog, frequent illness, or stubborn weigh... | 44m 53s | ||||||
| 4/9/26 | The Hidden Signs of Mineral Deficiency (Most Women Are Missing This) | What if the symptoms you’ve been trying to fix… are actually your body asking for more minerals? In this episode of the Energetically Efficient Show, Kristin dives into a topic that’s often overlooked but foundational to your health: minerals. If you’ve been dealing with symptoms like fatigue, muscle cramps, cravings, or inflammation, this episode may give you the answers you’ve been searching for. Tune in to hear: Why minerals may be the missing link behind symptoms like fatigue, cra... | 29m 29s | ||||||
| 4/4/26 | Why You’re Gaining Weight in Perimenopause (It’s Not What You Think) | If you’ve been feeling like your body is changing overnight… weight gain that doesn’t make sense, energy crashes, or constant hunger, you are not imagining it. In today’s episode, I’m breaking down one of the most misunderstood (and overlooked) drivers of midlife weight gain. Whether you’re approaching perimenopause, currently in it, or already in menopause, this is information you need to understand what’s actually happening inside your body and more importantly, what you can do about it T... | 29m 56s | ||||||
| 3/18/26 | From Burnout to Alignment: How Human Design and Your Nervous System Shape Success | What if success wasn’t about doing more but becoming more aligned? In this episode of The Energetically Efficient Show, Kristin sits down with Human Design guide and former lawyer Hillary McVeigh to explore what it really means to build a life and business in alignment. Hilary shares her journey from burnout in the legal world to stepping fully into her purpose revealing how her health struggles, spiritual awakening, and discovery of Human Design led her to a completely different path. Tune ... | 1h 07m 39s | ||||||
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| 3/13/26 | How to Heal Your Gut After Antibiotics (My 5-Step Gut Rebuild Protocol) | Can antibiotics damage your gut and what should you do to rebuild it? Many people take antibiotics without realizing the massive impact they can have on the gut microbiome. While antibiotics can be life-saving when needed, they also wipe out large portions of the beneficial bacteria that support digestion, metabolism, mood, and immune health. In this episode, Kristin shares the exact protocol she’s using to rebuild her gut after a recent round of antibiotics for an infection. Tune in to h... | 36m 27s | ||||||
| 3/4/26 | The 6-Week Fat Loss Experiment That Transformed My Body | Have you ever wondered what it would take to completely transform your body in just a few weeks? In this episode, Kristin pulls back the curtain on the exact nutrition and training strategy she used during her first bodybuilding competition prep. With only six weeks to prepare, she followed a highly structured meal plan designed to rapidly reduce body fat while preserving and building lean muscle. Tune in to hear: • The exact six-week nutrition strategy Kristin used for bodybuilding prep &nbs... | 16m 24s | ||||||
| 2/25/26 | Is Fasting Good for Women? The Truth About Metabolism, Hormones & Ketones | Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good Is fasting the missing piece in your weight loss journey? If you’ve heard that fasting is either the ancient secret to weight loss or the worst thing you can do for your hormones, this episode breaks down the truth. In this deep dive, Kristen unpacks the science, nuance, and real-world strategy behind fasting, including who it benefits most, who should avoid it, and how to start safely. You’ll learn how your bo... | 30m 26s | ||||||
| 2/18/26 | Peptides 101: What They Are, How They Work, and Which Ones I Take | Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good Are peptides the future of healing… or just another wellness trend? What’s the difference between NAD, BPC-157, and GLP-1 medications like Ozempic? And are peptides actually safer than traditional pharmaceuticals? In this deep-dive episode, Kristen unpacks everything you’ve been asking about peptides from what they are at a foundational level to how they’re administered and why they’re generating so much buz... | 50m 05s | ||||||
| 2/11/26 | How to Stay Grounded When the World Feels Chaotic | Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good What if the pressure you feel is not about poor time management, but about trying to operate from an old relationship with time that no longer fits who you are becoming? In this episode of The Energetically Efficient Show, Kristin and her sister Lindsay explore expansion and contraction in time, protecting your energy in a divided world, redefining productivity, parenting in a full season of life, and leading ... | 1h 08m 10s | ||||||
| 2/5/26 | The Cleanest Protein Drinks of 2026 (And Which Ones Aren’t Worth It) | Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good In this episode, Kristin is doing a full, no-nonsense breakdown of the newest pre-made protein drinks on the market. You'll hear what’s actually worth your money, what she personally drinks, and what she skips entirely. This episode will be a clear, science-backed guide to choosing protein drinks that actually support muscle building, metabolic health, and aging well without falling for marketing hype. Tune in ... | 46m 28s | ||||||
| 1/28/26 | My Non-Negotiables for Healthy, Radiant Skin at Every Age | Join Hot and Fit Over 40: Thrive in perimenopause and keep the weight off for good In this episode of The Energetically Efficient Show, Kristin is doing something a little different. After receiving countless questions about her skin and daily routine, she’s finally walking you through exactly what she does from inside-out wellness to the skincare products she uses every day. Kristin shares why skin health is a reflection of what’s happening inside your body, not just what you apply topically... | 25m 28s | ||||||
| 1/21/26 | Why So Many Women Feel “Off” in Perimenopause (And What Actually Helps) | Ever feel like everyone online suddenly became a hormone expert and now you’re more confused than when you started? In this episode of the Energetically Efficient Show, Kristin is joined again by her close friend Laura Schara for a deeply honest, nuanced conversation about perimenopause, hormone replacement therapy, and navigating midlife health without fear or misinformation. They share their personal perimenopausal journeys, discuss why individualized hormone care matters, and explain why t... | 41m 32s | ||||||
| 1/14/26 | What Is Human Design and How It Can Transform Your Energy, Work, and Life | Have you ever felt like traditional productivity systems, career paths, or “hustle harder” advice just don’t work for you no matter how disciplined or driven you are? In this episode of The Energetically Efficient Show, Kristin introduces Human Design, a powerful energetic system that explains why you are wired the way you are and how to work with your energy instead of constantly fighting it. If you are curious about Human Design, energy alignment, or discovering how you are truly meant to l... | 46m 58s | ||||||
| 1/8/26 | Why Eating More Protein Isn’t Enough for Fat Loss and Muscle Gain | Are you wasting money on protein products that don’t work? In this episode of the, Kristin breaks down one of the most misunderstood topics in fitness and nutrition: how to actually build lean muscle and lose body fat at the same time. If you’ve been told to “just eat more protein” but still feel confused about why your body isn’t changing, this episode explains what most protein products, bars, and diets completely miss which is the role of essential amino acids, leucine, and muscle protein ... | 29m 19s | ||||||
| 12/31/25 | How to Eat to Feel Full (Without Overeating) | Do meals leave you full for minutes instead of hours? In this episode, Kristin breaks down exactly how to build meals that leave you satiated, energized, and metabolically supported (not stuffed, bloated, or hungry again 45 minutes later). Kristin introduces her “three-legged stool” framework for feeling full, a simple and science-backed way to approach meals that supports fat loss, muscle health, blood sugar stability, and long-term metabolic health (especially for women in perimenopause an... | 25m 00s | ||||||
| 12/24/25 | Expansion Isn’t Always Pretty: What Egypt Taught Me About Integration (Egypt Retreat Recap Part 2) | Have you ever had an experience that was profoundly transformational… but also exhausting, uncomfortable, and emotionally confronting? In this second part of her Egypt retreat recap, Kristin shares the less talked about side of deep spiritual work. While the experience was powerful and life-changing, it also brought intense fatigue, nervous system integration, emotional triggers, and unexpected challenges that required patience, self-compassion, and surrender. Kristin breaks down why spiritua... | 39m 54s | ||||||
| 12/17/25 | Egypt Retreat Recap Part 1: What Deep Frequency Work Really Feels Like | What happens when you commit to deep spiritual work in some of the most ancient, sacred places on Earth? In this episode of The Energetically Efficient Show, Kristin shares a full recap of my recent multi-week spiritual retreat in Egypt-an experience that profoundly shifted her energy, awareness, and sense of connection. This was not a sightseeing trip or a history tour. It was a meditation-based retreat focused on frequency work, consciousness expansion, and collective elevation, hosted by S... | 32m 22s | ||||||
| 11/26/25 | What a 49-year Old Who Is Focused on Her Metabolic Health and Fat Loss Keeps in Her Cupboard | Ever wondered what a 49-year-old, metabolically-healthy, low-carb athlete keeps in her cupboard? In this episode, Kristin takes you behind the scenes for a full pantry tour: the packaged foods she actually keeps on hand, the products she travels with, and how she strategically uses convenience foods without compromising her health goals. She breaks down her favorite low-carb staples, clean-ingredient snacks, high-protein options, healthy fats, travel essentials, and even the occasional sweet ... | 40m 27s | ||||||
| 11/19/25 | Why Women Over 40 Need to Be Strength Training | What if just two 30-minute workouts per week could help you prevent muscle loss, boost metabolism, build stronger bones, and even reduce your risk of Alzheimer’s? In this episode, Kristin breaks down the top five reasons women over 40 must prioritize strength training, and why it’s one of the most important investments in your long-term health, vitality, and confidence. Kristin also shares how resistance training impacts bone density, brain health, hormones, and fat loss and why traditi... | 22m 24s | ||||||
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Chart Positions
1 placement across 1 market.
Chart Positions
1 placement across 1 market.