Life Rewired

Afleveringen

• Episode 215: Lessons from Atomic Habits That Will Change Your Fitness Journey Forever 12.06.2026 47min

  In this episode of Life Rewired, Kristina breaks down the biggest lessons from James Clear's Atomic Habits and applies them directly to fitness, mindset, and lasting behavior change. She covers why systems consistently outperform goals, how identity shapes habits more than motivation ever will, and walks through the Four Laws of Behavior Change, making habits obvious, attractive, easy, and satisfying, with real examples of how each one shows up in a fitness journey. Kristina shares her own experiences throughout, including how reframing limiting beliefs and redesigning her environment completely shifted her consistency.The episode also dives into the power of community in shaping habits, and why surrounding yourself with people who normalize the behaviors you want is one of the most effective tools for change. Whether you are just starting your fitness journey or have been at it for years and feel stuck, this episode offers practical, mindset-shifting takeaways you can apply immediately. APPLY FOR 1:1 COACHING:https://docs.google.com/forms/d/1srFPBIhQwnCw8uJ3qf-wjTDG-df62gM8hzfJkNwaJW4/preview BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseLIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
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Episode 214: The Benefits of Calorie and Carb Cycling for Fat Loss and Performance 05.06.2026 47min

  In this episode of Life Rewired, Kristina breaks down one of the most underutilized nutrition strategies for women who want to lose fat without feeling like they are constantly restricting. She explains the difference between calorie cycling and carb cycling, how each one works physiologically, and why varying your intake across the week is far more effective and sustainable than eating the same number of calories every single day. Kristina walks through the science behind metabolic adaptation, leptin, insulin sensitivity, and hormonal health in a way that is easy to understand and actually apply to real life.Kristina also digs into the specific benefits of this approach for women, from protecting performance in the gym and supporting hormonal balance, to building the kind of flexibility that makes a nutrition plan something you can actually stick to long term. She shares her own personal experience with cycling her intake and how matching her food to her actual output changed everything for her energy, her workouts, and her results. Whether you are brand new to tracking macros or you have been in the nutrition game for years and feel like you have hit a wall, this episode gives you a fresh framework to work with.APPLY FOR 1:1 COACHING:https://docs.google.com/forms/d/1srFPBIhQwnCw8uJ3qf-wjTDG-df62gM8hzfJkNwaJW4/preview BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseLIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 213: May Q&A: Reverse Dieting, Vacation Tips, Why the Scale Won't Budge, Hormones in Your Late 30s, and More 29.05.2026 38min

  In this Q&A episode of Life Rewired, Kristina answers some of the most common and relatable questions she receives from her community, covering everything from frustrating fat loss plateaus to hormonal shifts in your late thirties to the ins and outs of reverse dieting and calorie cycling. She also shares her honest take on popular fiber sources like chia seeds and flax seeds, and why she recommends both for gut health, hormone clearance, and blood sugar stability.There were so many great questions submitted that Kristina could not get to all of them in one episode, so stay tuned because a part two is coming. In the meantime, her takeaway throughout this episode is the same one she comes back to with every client. It is never just about the food. It is about understanding your body, building sustainable habits, and giving yourself enough grace to stay in the game for the long run. Links to apply for 1:1 coaching with Kristina are in the show notes below.APPLY FOR 1:1 COACHING:https://docs.google.com/forms/d/1srFPBIhQwnCw8uJ3qf-wjTDG-df62gM8hzfJkNwaJW4/preview BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseLIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 212: Nothing Changes, If Nothing Changes - A Tough Love Pep Talk 22.05.2026 31min

  In this episode of Life Rewired, Kristina opens with a simple but powerful premise: if nothing changes, nothing changes. Not as a criticism, but as a genuine invitation to look at the gap between what we want and what we are actually doing day to day, and to get real about why that gap exists.Kristina breaks down the four biggest reasons people stay stuck even when they desperately want things to be different. The discomfort of change, the habit of waiting for the right time, being attached to the outcome but not the process, and the fear of failing again or being seen trying. She then goes deeper into what lasting change actually requires, making the case that it is not a dramatic overhaul or a perfect Monday restart. It is the small, boring, repetitive habits and routines done consistently over time.She closes with one of the most important pieces of the episode, the identity shift. Kristina explains that real lasting change is not just about behavior, it is about how you see yourself, and that every small commitment you keep is a vote for a new version of who you are becoming. She leaves listeners with five practical action steps to actually start, and a direct, heartfelt reminder that the decision to change is always available, it just has to be made.HOLIDAY HABITS PODCAST FOR MDW:https://podcasts.apple.com/us/podcast/life-rewired/id1551174752?i=1000709574520BUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseLIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 211: Why You're Feeling Puffy, Bloated, and Inflamed Even When You're Doing Everything Right 15.05.2026 26min

  In this episode of Life Rewired, Kristina tackles one of the most frustrating and common experiences she hears from women: feeling puffy, bloated, and inflamed even when they are eating well, training consistently, and doing all the right things. She opens by reframing what inflammation actually is, breaking down the difference between acute inflammation, which is the body doing its job, and chronic low-grade inflammation, which is the kind that quietly shows up as persistent puffiness, fatigue, brain fog, skin issues, and that general feeling of being off.Kristina walks through ten hidden drivers of inflammation and water retention that go far beyond diet. She explains how each one creates a stress response in the body that keeps inflammation elevated, and why you can be doing everything right on paper and still feel like your body is working against you.She wraps up the episode with practical, actionable steps to start addressing the root cause rather than just chasing symptoms, from prioritizing sleep and balancing blood sugar to supporting gut health and building in more recovery. This episode is a reminder that feeling puffy and inflamed is not normal, just because it is common. It's also your body communicating, and when you know how to listen, real change becomes possible. If this episode resonated with you, links to work with Kristina directly are in the show notes.GLOW GIRL INTERVIEW EPISODE ON INFLAMMATION:https://podcasts.apple.com/us/podcast/inflammation-food-sensitivities-food-ingredients-and/id1686003333?i=1000619388277THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 210: Pre & Post Workout Nutrition - What to Eat Before & After Your Workouts to Actually See Results 07.05.2026 26min

  In this episode of Life Rewired, Kristina breaks down everything you need to know about fueling your body around your workouts. She opens by addressing one of the most common reasons people are not seeing results despite showing up consistently to the gym, and that is not paying enough attention to what they are eating before and after they train. Kristina explains how proper workout nutrition helps maximize performance, speed up recovery, minimize muscle damage, and reduce the risk of injury.Kristina walks through pre-workout nutrition first, covering the two timing windows, what carbs, protein, and fat are each doing for your body before training, and a full list of practical meal ideas based on how much time you have before your workout. She then moves into post-workout nutrition, how each macronutrient supports recovery and muscle growth after training, and easy go-to meal ideas that are high in protein and well-balanced.She wraps up the episode with a reminder about hydration and why it is one of the simplest but most overlooked pieces of the performance puzzle. Kristina's takeaway is that fueling well around your workouts does not have to be complicated. Small, consistent shifts in what and when you eat can make a significant difference in how your body performs, recovers, and transforms over time.BALANCED MEAL IDEAS:https://www.pinterest.com/kristinaturnure/balanced-recipes/BUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipTHE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 209: April Q&A: How to Build Your Workout Split, Dating Advice To Attract The Right Partner, and the PD Books for Every Season 24.04.2026 47min

  In this solo episode of Life Rewired, Kristina is answering your April Q&A questions and covering everything from how she approaches mobility before a lift, to her go-to post-workout protein oats recipe, to how she structures workout splits for different training frequencies. She breaks down the difference between dynamic and static stretching, walks through her favorite warm-up movements for both upper and lower body days, and shares exactly how she thinks about exercise selection when building a training week from scratch, whether you are working out three or four days a week.Kristina also gets personal on the topic of dating, sharing some of the biggest lessons she has learned over the years, including why doing the inner work before meeting the right person matters more than most people realize. To close out the episode, Kristina shares her favorite personal development books organized by season of life, covering everything from self-discovery and healing to burnout, assertiveness, and growth. Whether you are in a chapter of rebuilding, expanding, or just trying to get through a busy season, she has a recommendation for you. A free resource with the full book list is linked in the show notes.B&B Mobility Programming (From Corey Southers DPT in CBUS) PROMO for 20% off ($20) - BUILTANDBALANCEDhttps://marketplace.trainheroic.com/workout-plan/team/built-balanced-mobility-program?attrib=197632-emailPD ROUTINE PDF - FREEBIE:https://drive.google.com/file/d/1NJOC0VCIR6SPe_q5ZGWt2tMaLliE0jcg/view?usp=share_linkTHE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseSCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:https://posh.vip/e/sculpt-strengthBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 208: How RD Kacey Gonzalez Lost 40 Pounds Without Giving Up the Foods She Loves 19.04.2026 48min

  In this episode of Life Rewired, Kristina sits down with Kacey Gonzalez, Registered Dietitian and founder of KG Essential Nutrition, for a conversation that will completely change the way you think about fat loss. Kacey is a weight loss nutritionist based in Columbus, Ohio, who lost 40 pounds herself, not by going on a diet, but by building a lifestyle that actually worked for her real life. Now she helps busy women do the same through her private practice.In this episode, Kristina and Kacey get into Kacey's personal transformation story, the mindset shifts that made it stick, and the philosophy behind her approach to fat loss without restriction. They dive into why so many women stay stuck in the all-or-nothing cycle, what sustainable fat loss actually looks like in practice, and how to build habits around food freedom without ever having to skip dinner plans or say no to dessert. If you've ever felt stuck in the all-or-nothing 'diet' cycle, this episode is for you! Find Kacey on Instagram at @dietitiankacey to learn more about working with her.KACEY'S INSTAGRAM:https://www.instagram.com/dietitiankacey?igsh=amw5a2JxMzFrM3lhKACEY'S BALANCED RECIPES FOR FAT LOSS (FREEBIE):https://dietitiankacey.myflodesk.com/oig7ed2algTHE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseSCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:https://posh.vip/e/sculpt-strengthBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 207: BONUS - Fat Loss Foundations Masterclass Replay 15.04.2026 48min

  In this special episode of the Life Rewired Podcast, Kristina pulls back the curtain on the physiological realities of body transformation to reveal the truth about sustainable fat loss.Moving beyond the noise of quick-fix trends, she introduces her signature 3-Phase Transformation System, a structured framework designed to transition listeners from initial fat loss into long-term metabolic health. Kristina emphasizes that success is not found in extreme restrictions but in the mastery of four specific foundations and the daily habits that quietly drive consistent, compounding results over time.The conversation also tackles the often-overlooked markers of readiness, as Kristina explains how to identify if your body is truly prepared for a fat loss phase. By setting realistic expectations for progress, she helps listeners shift their perspective away from the scale and toward a more grounded, sustainable approach to fitness. This training and masterclass replay serves as a roadmap for anyone looking to build a physique and a lifestyle that lasts well beyond a single season of dieting!THE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseSCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:https://posh.vip/e/sculpt-strengthBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 206: 8 Foundational Pillars For Optimal Hormone Health 12.04.2026 29min

  In this episode of Life Rewired, Kristina breaks down the eight foundational pillars of hormone health. She emphasizes that no supplement or quick fix will create lasting change without these fundamentals in place, making this episode an essential listen for anyone feeling stuck in their hormone health journey.Kristina walks through each pillar, explaining how they're all interconnected and why each one matters. From avoiding "naked carbs" to building a consistent sleep schedule to strength training two to four times per week, she shares the practical, actionable habits that support each area.Her key takeaway is that hormone health isn't about doing one thing perfectly, it's about stacking these habits consistently over time. She encourages listeners to start with just one or two pillars, build momentum, and layer from there, because that's where real, sustainable change happens.THE BLUEPRINT FOUNDATIONS (COURSE):https://stan.store/KrisTurnure/p/the-blueprint-courseSCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:https://posh.vip/e/sculpt-strengthBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnureThe information shared in this episode of Life Rewired is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your health, hormones, or any medical condition. Kristina is not a medical doctor, and nothing discussed in this episode should be interpreted as medical advice.
• Episode 205: Your Step-By -Step Summer Fat Loss Blueprint 03.04.2026 43min

  Summer is coming, and if you've been waiting for the "right time" to start getting serious about how you feel in your body, Kristina's here to tell you: that time is right now. In this episode, Kristina breaks down exactly what to do today!! Not Monday, not next month - to set yourself up for real, sustainable fat loss going into summer. Kristina walks you through the four key pillars of sustainable fat loss: nutrition, movement, sleep, and stress, and why ignoring any one of them is quietly sabotaging your results. She shares her go-to balanced plate-building method, why protein is the single most important thing on your plate, and the overlooked daily habit (hint: it has nothing to do with the gym) that could be the biggest game-changer of all. Plus, she lays out a realistic 10-12 week roadmap so you know exactly what to focus on each week between now and summer.Whether you're starting from scratch or just feel like you've lost your momentum, this episode will leave you feeling clear-headed and ready to move, not overwhelmed. Kristina's message is simple: consistency beats perfection every single time, and the best plan is the one you'll actually follow. Tune in, take notes, and then go do one thing that your future self will thank you for.SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:https://posh.vip/e/sculpt-strengthBUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 204: March Q&A - Balanced Body Recomposition, Postpartum Nutrition, Goal Setting & More 27.03.2026 34min

  In this episode, Kristina is back with a monthly Q&A, answering questions pulled straight from the community alongside two announcements she doesn't want listeners to miss out on. The Q&A kicks off with one of the most universally relatable questions in the fitness space: how to approach body recomp during the seasons of life that are meant to be enjoyed. Kristina breaks down why the feeling of "starting over" is a mindset problem rather than a progress problem, and walks through her balanced habits framework for staying connected to your goals during travel, social events, and unpredictable weeks without white-knuckling through every moment.From there, Kristina tackles short-term versus long-term goal planning across all areas of life: fitness, family, finances, and personal growth. She shares why you need both to make real progress, how to build short-term goals that are action-based rather than outcome-based. She explains why postpartum is not the time to aggressively cut, how under-eating can affect milk supply, hormones, and recovery, and what a realistic, nourishing approach to body recomp actually looks like for new moms. Whether you're navigating a busy season, trying to plan with more intention, or figuring out how to support your body postpartum, this episode is a reminder that a balanced life isn't built in the perfect moments, it's built in the messy and imperfect ones. SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:⁠https://posh.vip/e/sculpt-strength⁠BALANCED BLUEPRINT MEMBERSHIP 3 MO PIF 15% OFF:⁠https://www.trainerize.me/checkout/kriskfitnesscoaching/Kristina.Turnure?planGUID=71f3fc0c035d4cd6a13288efd82812fa&mode=checkout⁠BALANCED BLUEPRINT MEMBERSHIP MONTHLY:⁠https://builtgroupcoaching.my.canva.site/balancedblueprintmembership⁠BALANCED HABITS PDF:⁠https://drive.google.com/file/d/1X3RsSRwAVaMl-3NOYzRjjj9G0kHV-Sl-/view?usp=share_link⁠GOAL SETTING PDF:⁠https://drive.google.com/file/d/1iNgqAbNP_g1lOSeJRWUEyNi2vnYp2l5n/view?usp=share_link⁠WATCH ON YOUTUBE:⁠⁠https://www.youtube.com/@kristinaturnure/podcasts⁠⁠BUILT AND BALANCED VIP COACHING:⁠https://builtgroupcoaching.my.canva.site/vipcoaching⁠BALANCED BLUEPRINT MEMBERSHIP:⁠https://builtgroupcoaching.my.canva.site/balancedblueprintmembership⁠B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠⁠LIFE REWIRED IG:⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠⁠KRIS IG:⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠⁠NASH BARS:⁠https://nashnutrition.co/⁠PTULA: DISCOUNT CODE KRISTINAT ⁠https://www.ptula.com/⁠TRANSPARENT LABS: CODE KRISTINA ⁠https://athlete.transparentlabs.com/kristinaturnure⁠
• Episode 203: Beyond the Basics - The Underrated Habits Optimizing My Health from the Inside Out 20.03.2026 45min

  In this episode, Kristina dives deep into the underrated wellness habits that drive her consistency, performance, and overall sense of well-being. From treating sleep as a non-negotiable performance tool to building a supplement routine that's intentional and research-backed, she walks listeners through the daily and weekly practices that keep her feeling like herself. Highlights include a breakdown of her go-to supplements, along with why she swears by annual bloodwork and skin checks as the foundation of truly knowing your body. The episode goes beyond the physical, with honest conversation about therapy, journaling, and meditation as everyday maintenance tools rather than a reactive response. Kristina also tackles one of the most overlooked drivers of poor health - chronic stress and a dysregulated nervous system, explaining how something as simple as slowing down can shift your body out of fight-or-flight mode. Whether you're already deep in your wellness journey or just getting started, this episode is a reminder that the most powerful habits are often the quietest ones. Kristina leaves listeners with a simple challenge: pick one habit from the episode and try it this week because consistency, not perfection, is the real foundation of a balanced lifestyle.WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 202: Your Cycle Is Not the Enemy - How to Train & Eat for Every Phase 12.03.2026 39min

  In this episode of Life Rewired, Kristina dives into one of the most underrated tools in women's health - the menstrual cycle. In this episode, she breaks down the four phases of the cycle: menstrual, follicular, ovulation, and luteal and explains exactly how each phase impacts energy, strength, mood, and metabolism.Listeners will walk away with a practical, phase-by-phase guide to training and nutrition that works with their hormones rather than against them. From knowing when to push hard in the gym and when to pull back, to understanding why cravings, fatigue, and mood shifts are hormonal, not personal struggles with motivation or willpower. This episode reframes the cycle as a monthly roadmap rather than a monthly inconvenience.Whether you're brand new to cycle syncing or looking to deepen your understanding, this episode offers science-backed guidance delivered in an approachable way. Because a strong, balanced body isn't built by doing the same thing every week, it's built by learning to listen to what your body actually needs as it shifts throughout the month.The information shared in this episode is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet or exercise routine, particularly if you have an underlying health condition, hormonal disorder, or concerns about your cycle. Life Rewired is not responsible for any actions taken based on the content shared in this episode.WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BUILT AND BALANCED VIP COACHING:https://builtgroupcoaching.my.canva.site/vipcoachingBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 201: The Mindset Shifts That Actually Drive Fat Loss 05.03.2026 25min

  In this episode of Life Rewired, Kristina breaks down the mindset shifts that separate people who achieve lasting fat loss from those who keep restarting the same journey, speaking from personal experience. Rather than focusing on the perfect plan or program, Kristina digs into the thinking patterns she's consistently seen and why how you think will always matter more than what you're doing.Kristina walks through five core shifts: ditching the all-or-nothing mentality and getting 1% better every day, becoming someone who adapts and pivots when life gets in the way, training yourself to lead with solutions over excuses, using the "next best thing" mentality to stay on track after a setback, and ultimately learning to play the long game instead of chasing a finish line. If you've ever felt like you're doing everything right but still can't seem to make it stick, this episode will change the way you approach your whole journey.KRISTINA INTERVIEW ON EVERY DAY ATHLETE 3/3:https://www.youtube.com/watch?v=WdcdFpfc1oQhttps://podcasts.apple.com/us/podcast/the-everyday-athlete-podcast/id1775713064?i=1000752923091https://open.spotify.com/episode/6hv8sGZkU91uIDq7hscmVB?si=kFBBgQsyQqm2qNAu6aqOXQ&pi=ypKBZQucQhKWH&t=2780WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 200!!! February Q&A: 2026 Fitness & Personal Goals, Red Light Therapy Masks, Rest Days and More 25.02.2026 32min

  In this Q&A episode of Life Rewired, Kristina answers listener-submitted questions ranging from skincare and recovery to business and long-term goal setting. She breaks down her experience using LED light therapy, including how it supports skin health, inflammation reduction, and overall wellness. Kristina also shares her 2026 personal and fitness goals, offering insight into how she structures them differently now compared to previous years. She dives into what it actually takes to start an online coaching business and the foundational steps she recommends for building something that lasts. The episode closes with a detailed breakdown of active rest versus full rest, explaining when each is appropriate and why recovery is one of the most overlooked performance tools. This episode blends strategy, reflection, and practical advice for women who want to build strength, structure their goals intentionally, and create results that are sustainable long term.WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 199: The Top Wellness Habits That I’m Loving in 2026 20.02.2026 35min

  In this episode, Kristina shares the wellness habits that have quietly transformed her routines and progress so far in 2026. Rather than chasing extremes or reinventing everything, she walks through the small, foundational shifts that have elevated her strength, body composition, energy, and mindset. From taking creatine consistently and adjusting her training style to adding daily incline walks, sauna sessions, lymphatic drainage, and a meditation challenge, she explains how tightening her standards, not adding more chaos, has created the biggest results.She also dives into the lifestyle upgrades that are supporting her discipline and confidence, including waking up earlier, eating out less (and more intentionally when she does), and prioritizing simple self-care habits that help her feel polished and powerful. This episode is a reminder that lasting change rarely comes from dramatic overhauls. It comes from stacking small habits that raise your baseline and reinforce the identity of the woman you’re becoming.WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 198: 7 Nutrition Mistakes Holding You Back From Results 13.02.2026 35min

  In this episode of Life Rewired, Kristina breaks down the seven most common nutrition mistakes she sees while doing food audits. After analyzing thousands of logs, one thing has become clear: what is holding so many women back is simply repeating small, compounding mistakes that no one has ever clearly identified. When three honest days of intake are reviewed objectively, patterns emerge. And often, the issue is not a need for lower calories or stricter macros, but better structure and smarter distribution.Kristina walks through the biggest offenders, including under-eating protein earlier in the day, failing to distribute calories evenly, building macro-based meals instead of balanced plates, relying too heavily on snacks, inaccurately measuring portions, and overlooking liquid calories. She explains why evenly spaced protein supports muscle and metabolism, how fiber and micronutrient density influence blood sugar and fullness, and why rhythm in daily intake creates stability for both body composition and energy. The episode also highlights how subtle habits like eyeballing portions or hoarding calories for dinner can quietly stall progress over time.Ultimately, this conversation reframes fat loss frustration as a data problem, not a discipline problem. Food audits remove emotion and replace it with clarity, allowing women to see exactly where small adjustments can create powerful change. Rather than encouraging more restriction, Kristina emphasizes structure, awareness, and intentional balance as the true drivers of sustainable results.FUNCTIONAL & FITNESS AUDIT (LIMITED TIME):https://builtgroupcoaching.my.canva.site/nutrition-auditWATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 197: 13 Things Mentally Strong People Don’t Do (And How I’ve Had to Learn Them the Hard Way) 08.02.2026 44min

  In this episode of Life Rewired, Kristina explores what mental strength really looks like behind the scenes. Inspired by 13 Things Mentally Strong People Don’t Do by Amy Morin, this conversation reframes mental toughness as less about pushing harder and more about letting go of habits that quietly hold us back. Through personal reflection, Kristina shares how building a business, navigating health challenges, and growing as a human has required repeated unlearning. Throughout the episode, Kristina walks through the behaviors mentally strong people avoid, such as living in self-pity, giving away their power, avoiding change, or getting stuck in comparison and past mistakes. She breaks down how these patterns show up in real life, especially for high-achieving men and women, and how shifting focus back to what is controllable creates momentum, clarity, and self-respect. The emphasis is not on getting it right all the time, but on building awareness and choosing forward action even when things feel uncomfortable or uncertain.This episode serves as both a mirror and a reminder that mental strength is a daily practice shaped by small, repeatable decisions. Kristina reminds listeners that progress compounds over time, and that is how your life truly gets rewired!WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure
• Episode 196: The PCOS Basics: What Actually Helped Me Balance My Hormones 29.01.2026 40min

  In this episode, Kristina shares what actually helped her manage PCOS in a sustainable and supportive way, after years of feeling stuck in cycles of restriction, overtraining, and doing more without seeing results. She explains why PCOS is not a willpower problem, but rather a signal that the body is responding to stress, inflammation, and blood sugar dysregulation. Kristina walks through the foundational shifts that made the biggest difference for her, including prioritizing high-fiber, anti-inflammatory nutrition, regulating blood sugar, calming the nervous system, and using supplementation to support the foundation rather than replace it. She also discusses why chronic dieting and excessive intensity often backfire with PCOS, and how strategic calorie and carb cycling helped her body feel safer and more responsive.This episode is for anyone with PCOS who feels like they are doing everything right but still not seeing progress. Kristina reminds listeners that when stress is reduced and the right signals are in place, sustainable change and transformation become possible! WATCH ON YOUTUBE:⁠https://www.youtube.com/@kristinaturnure/podcasts⁠BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠NASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnure