Life Rewired

Episoade

• 
  Episode 228: Beyond Diet and Exercise: Nervous System Regulation with Sarah Kolomiiets 18.09.2026 1h 1min

  In this episode, Kristina sits down with Sarah Kolomiiets, who is a Functional Diagnostic Nutrition Practitioner, the owner of Elevate Empower Wellness, and the host of her own podcast, Within Capacity. Sarah shares her personal story, including what she struggled with, what she tried that did not work, and what ultimately led her toward nervous system-focused work. The two dig into how Sarah's own definition of health shifted once she moved beyond the traditional diet and exercise framework, and what it actually means to return to neutral and build the capacity to stay there.The conversation gets practical, covering how chronic nervous system dysregulation can work against fat loss, muscle building, and workout performance, why so many women feel exhausted in the morning and wired at night, and how to tell the difference between a dysregulated nervous system and simply being tired or busy. Sarah also breaks down how to set boundaries without guilt taking over, shares one nervous system tool anyone can try today, and gets honest about what her own regulation looks like on a hard day.This episode is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare provider before making changes to your health, nutrition, or supplement routine.CONNECT WITH SARAH:https://www.instagram.com/elevate.empower.wellness/https://www.elevateandempowerwellness.com/workwithmehttps://open.spotify.com/show/2N7AAV3ITG7iRdYwLBNnEI?si=396d046482164fa8APPLY FOR 1:1 COACHING:https://form.typeform.com/to/SJS8nnyD BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/thebalancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠LIFE 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/kristinaturnureVISIONARY MEALS: CODE KRISTINA https://visionarymeals.com/JOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 228: September Q&A: Fiber, Fueling Your Workouts, Travel Tips, and Gut Health 11.09.2026 29min

  In this Q&A episode, Kristina answers common questions submitted by the Life Rewired community. She covers proper fiber ranges, what to actually eat before and after a workout, including timing, food combinations, and how flexible the so-called anabolic window really is. She also tackles how to approach food and tracking on a bachelorette weekend, offering simple guardrails that keep things balanced without having FOMO on your special weekend.The episode also covers a question from a listener dealing with chronic bloating, distention, and changes in digestion following a stretch of disrupted sleep and eating, even with no real change in diet. Kristina walks through the connection between stress, sleep, and gut motility, why an unchanged diet with new symptoms points toward something systemic rather than a food trigger, and when it is worth bringing in a doctor. She closes the episode with advice on staying creative with content, sharing her approach to capturing ideas in the moment, and why repetition matters more than constant perfection.This episode is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare provider before making changes to your diet, exercise, or supplement routine, or if you are experiencing ongoing or worsening symptoms.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/kristinaturnureVISIONARY MEALS: CODE KRISTINA https://visionarymeals.com/JOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 227: The Protein Episode Every Woman Needs to Hear 04.09.2026 40min

  In this episode, Kristina makes the case for why protein deserves more attention than any other macro, and why the recommended number becomes increasingly inadequate starting in a woman's thirties as natural muscle loss begins, accelerating further after menopause due to declining estrogen. She gets specific on numbers, walking through a practical gram per pound target, and why distribution across meals matters for muscle protein synthesis.From there, Kristina shares her go to hacks for actually hitting a protein target, including front-loading breakfast, eating protein first at meals, and keeping convenience options on hand, along with a full staple list of animal, plant, and convenience proteins to build meals around. She also covers how to stay on track while eating out or traveling, with specific strategies for restaurants. The episode closes with how adequate protein preserves lean muscle, supports a more defined physique regardless of scale weight, and plays a role in satiety and metabolism that no other macro can match.HIGH PROTEIN GUIDE:https://docs.google.com/document/d/1ggH9juLwpVI73jr61WX_IaOjAsypAgtE8-XMkn4N1Tw/edit?usp=sharingAPPLY 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/kristinaturnureJOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 226: Why Sleep Might Be the Missing Piece in Your Fitness Goals 28.08.2026 28min

  In this episode, Kristina breaks down the piece of the fitness equation that gets overlooked more than any other: sleep. She unpacks the hormonal chain reaction that happens when sleep is cut short, including how ghrelin and leptin shift to increase hunger and reduce satisfaction, and how elevated cortisol from poor sleep is closely tied to fat storage. She covers what happens to training specifically, including slower muscle recovery, reduced protein synthesis, and the impaired decision-making that makes it so much easier to hit snooze or reach for convenience food after a rough night.Kristina then walks through her practical framework for improving sleep starting that night, covering consistent wake times, morning sunlight exposure, caffeine and alcohol timing, screen cutoffs, evening meal and water timing, and building a wind-down ritual. The episode closes with a reminder that sleep does not need a perfect overhaul overnight, just one or two intentional changes to start.This episode is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare provider before making changes to your health, exercise, or nutrition routine.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/kristinaturnureJOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 225: Habits for Longevity: What Our Generation Needs to Know to Support Our Parents & Ourselves 21.08.2026 46min

  In this episode, Kristina steps away from the usual conversations about fat loss and performance to talk about the long game: longevity, for us and for the people we love most. Drawing on her background in cardiac rehabilitation, where she worked directly with patients recovering from cardiac events, Kristina breaks down what the research actually says about disease prevention and why up to 80 percent of premature heart disease and stroke is preventable through lifestyle alone.She walks through the longevity fundamentals that matter most as we and our parents age: movement and resistance training, protein, fiber, sleep, and social connection, along with the supplements that have the strongest evidence behind them. From there, the conversation turns practical: how to actually support a parent or loved one in building better habits .Kristina closes with a look at what our own generation can start doing right now in our 30s and 40s to set up the next 40 years, and a reminder that these habits are not about perfection, they are about consistency over time.This episode is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare provider before making changes to your health, exercise, or nutrition routine, especially if you or a loved one has an existing health condition.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/kristinaturnureJOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 224: August Q&A: Competing, Business Tips, Meal Timing, Hypothalamic Amenorrhea and Breaking the All-Or-Nothing Cycle 14.08.2026 45min

  In this episode of Life Rewired, Kristina answers another round of listener-submitted questions covering some of the most relatable and most requested topics in her community. She opens with her go-to advice for women stuck in the all-or-nothing mindset, breaks down her personal take on favorite fitness creators she follows, and gets honest about her bodybuilding past, including whether she would ever step on stage again.Kristina also dives into two of the most practical questions on: meal timing versus hunger versus macros, and how to navigate days when you are behind on protein heading into the evening, and what to do when your upper body is responding to your plan but your lower body is not. She covers hypothalamic amenorrhea recovery from a mindset perspective, including why the mental component of HA recovery is often harder than the physical and what actually helps.The episode closes with a conversation around starting a fitness coaching business from scratch, including whether a business coach is worth it early on, how to build confidence before you have a large following, and why getting your first few clients and results matters more than any strategy or marketing course. 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/kristinaturnureJOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalanced
• 
  Episode 223: The Balanced Habits Masterclass: Weekends, Travel, and Flexibility 05.08.2026 34min

  In this episode of Life Rewired, Kristina pulls back the curtain on her Balanced Habits client masterclass. She shares the exact framework she uses personally and with her Built and Balanced community to stay consistent through weekends, travel, social events, and everything real life throws in between. She opens with her foundational 80/20 philosophy, eating whole goal foods eighty percent of the time and soul foods twenty percent, and explains why this approach builds a sustainable lifestyle over time rather than cycling through restriction and rebound. She also breaks down her three tracking options for eating out, from calories only on special occasions to full macro tracking on weeknights when you have more control, giving listeners a flexible toolkit they can actually use depending on the situation.Kristina gets deeply practical in the middle of the episode, walking through exactly how she navigated three consecutive weekends of travel while in a calorie deficit, including what she packed, how she front-loaded her week with workouts and protein, how she handled eating out, and how she managed alcohol without derailing her progress. She covers her full approach to alcohol, including how it is metabolized, how it affects muscle protein synthesis and fat loss, and what moderation actually looks like in practice, including her go-to drink orders, how to pre-log drunk eats, and the supplements and habits she uses to recover quickly.The episode closes with Kristina's protocol for getting back on track after a vacation or social weekend, including why she stays off the scale for the same number of days she was out of routine, how she resets with anti-inflammatory foods and water, and why hopping right back into your routine without guilt or punishment is always the move. JOIN THE FREE B&B COMMUNITY:https://www.facebook.com/groups/BuiltAndBalancedAPPLY 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 222: Acne, Hormones, Fertility, and Postpartum with Holisticlyss 31.07.2026 1h 6min

  In this episode of Life Rewired, Kristina sits down with friend and Functional Nutritional Practitioner Alyssa Cuellar-Curl to pull back the curtain on everything women's health. They cover the lab values doctors call normal that are actually red flags, the real root cause behind adult acne and hormonal symptoms, and why fiber and gut health are more connected to your hormones and skin than most women realize.The conversation also gets into the full reproductive health picture, what preparing your body for pregnancy actually looks like from a functional standpoint, what is most overlooked during pregnancy itself, and what real postpartum recovery should include. For the woman who has seen every doctor and still doesn't feel 'optimal', Alyssa has a clear message about where to start. WHERE TO FIND ALYSSA:https://www.instagram.com/holisticlyss/https://www.holisticlyss.com/FIBER RECS:https://www.nokaorganics.com/?srsltid=AfmBOoqjjo3-zkyXXiVLXMOHV_5WhF5b08VP5MSFI5skwQMCLUm5SG1Xhttps://enjoybrami.com/?srsltid=AfmBOopezTf5Tbp-mL0HgjB5H9Ho9V2hcKDmgO-a00Slwo6wh6Ob2Nv5APPLY 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 221: The Mountain Is You: How to Stop Getting in Your Own Way in Health and Fitness 24.07.2026 40min

  In this episode of Life Rewired, Kristina takes the principles from Brianna Wiest's bestselling book The Mountain Is You and applies them directly to women's health and fitness. She opens by reframing one of the most misunderstood concepts in the wellness space, self-sabotage, and makes the case that the behaviors that look like laziness or lack of discipline from the outside are actually coping mechanisms the nervous system uses to keep us safe within a familiar comfort zone. For any woman who has ever started strong, seen progress, and then somehow found a way to derail it, this episode offers a completely different and far more compassionate framework for understanding what is actually happening beneath the surface.Kristina walks through the gap between who we are and who we want to be, and why most women use that gap as evidence of their failure rather than as a roadmap for their growth. She also gets honest about the role that emotional triggers play in our relationship with food and exercise, including how both can become coping mechanisms that keep us from addressing the real underlying need. Throughout the episode, she weaves in her perspective as a coach and women's health specialist, connecting Wiest's psychological framework directly to the patterns that she sees in her coaching practice.This one is less about what to eat or how to train and more about the internal work that makes all of that actually stick. It is the episode to share with the woman in your life who is doing everything right on paper and still feeling stuck.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 220: The Secrets Behind Celebrity Transformations (And How to Apply Them to Your Own Life) 17.07.2026 40min

  In this episode of Life Rewired, Kristina pulls back the curtain on one of the internet's favorite obsessions: celebrity transformations. Rather than feeding into speculation about detox teas or extreme protocols, she explains that the methods behind these results are rooted in the same science-backed fundamentals she teaches; the real difference is access to elite coaching, time, and resources, not some hidden secret.Kristina breaks down three specific approaches used by respected coaches in the celebrity fitness space, including Ben Bruno's full-body training philosophy, the flexible dieting approach Hilary Duff has used for years, and Kelly LeVeque's Fab Four method. She unpacks what each method actually involves, why it's effective, and how listeners can apply the same principles to their own routines.The episode's core message is one of accessibility: these transformations aren't reserved for Hollywood's elite. With the right fundamentals in place, consistency, and a bit of guidance, the same results are within reach for any woman willing to apply them.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 219: July Q&A: Fiber, Bloating, Eating Out, Alcohol, Cardio, Coaching Tips, and More! 10.07.2026 1h 4min

  In this episode of Life Rewired, Kristina answers a round of listener-submitted questions covering some of the most common topics in women's fitness and nutrition. She breaks down the difference between calorie tracking and macro tracking and explains why macro tracking produces better results, especially when carb cycling is involved. She also tackles one of the most practical questions she receives regularly, how to actually track a meal when eating out, and gives her honest approach that prioritizes accuracy without obsession. For anyone struggling with bloating while trying to increase fiber intake through whole foods, Kristina explains exactly why this happens and how to increase fiber gradually in a way the gut can actually adapt to.A big portion of this episode is dedicated to reverse dieting questions from the community, covering how to shift your mindset when you begin eating more on purpose, whether to reverse to a new maintenance after a prolonged cut, how workouts and cardio fit into a reverse diet phase, and whether calorie increases are calculated per day or per week. Kristina also answers a question on the role of cardio alongside strength training, including how much cardio she actually recommends for women who are focused on fat loss and body composition, and why daily steps are one of the most underrated tools available. She wraps up the fitness and nutrition section with her honest advice for anyone wanting to start an online fitness coaching business, including the first step she would take if she were starting from scratch today.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/kristinaturnureFIBER CHEAT SHEET:https://drive.google.com/file/d/1anUuA72MZ70c0N2W2br0WmDwVx9isHUX/view?usp=drive_link
• 
  Episode 218: When and How to Implement Diet Breaks, Reverse Diets, and Refeeds for Lasting Fat Loss 03.07.2026 46min

  In this episode of Life Rewired, Kristina breaks down three of the most underutilized and misunderstood tools in women's fat loss, refeeds, diet breaks, and reverse dieting, and makes the case for why eating more strategically is often exactly what the body needs to keep progressing. She opens by explaining metabolic adaptation, the physiological process that causes fat loss to stall after prolonged dieting, and why the answer is almost never to eat less. From there she walks through each strategy in detail, covering what it is, how it works in the body, who it is for, and exactly how to implement it at any experience level.Kristina breaks down the science behind leptin, ghrelin, cortisol, and thyroid function in a way that is easy to understand and directly applicable to real life. She covers how to structure a refeed day for maximum hormonal and performance benefit, how to recognize the signs that a diet break is overdue, what to realistically expect on the scale during a maintenance phase, and how to execute a gradual reverse diet to restore metabolic rate and build a stronger foundation for the next fat loss phase. She also addresses the mental and emotional side of these strategies, including the fear of eating more, the scale fluctuations that come with a diet break, and why the women who trust this process consistently see better long-term results.The episode closes with a practical framework for how refeeds, diet breaks, and reverse dieting fit together across a full year of intentional nutrition, giving listeners a clear picture of what periodized nutrition actually looks like in practice. Whether someone is brand new to tracking or has been dieting for years without a structured break, this episode reframes the way women think about fat loss and gives them the tools to approach their nutrition in a way that supports their metabolism, their hormones, and their long-term health.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 217: Master the Basics (SHREDS) The Six Pillars That Are Making or Breaking Your Results 26.06.2026 50min

  In this episode of Life Rewired, Kristina breaks down the six foundational pillars that are making or breaking most women's results, and none of them have anything to do with finding the perfect workout split or a trendy new supplement. Kristina walks through exactly what is happening in the body when each of these foundational areas is out of balance, why they are all deeply interconnected, and how addressing even one of them can create a ripple effect across the rest. She breaks down the real science behind cortisol and fat loss resistance, leptin and ghrelin, and why hunger feels uncontrollable, the difference between positive and negative biofeedback in training, gut health and its connection to hormones and mood, and why sleep deprivation is sabotaging body composition results even in women who are doing everything else right.This episode is equal parts education and practical application. Kristina shares her top strategies for managing hunger, improving digestion, optimizing recovery, stabilizing energy, and building a sleep routine that actually supports fat loss and performance. Whether you have been stuck in a plateau, feeling exhausted despite training consistently, or struggling with cravings and unpredictable hunger, this episode will help you understand why and give you a clear place to start. 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 216: Interview with Gina Love - Fat Loss, Wedding Season, and Staying on Track Through Life Transitions 21.06.2026 1h 40min

  In this episode of Life Rewired, Kristina sits down with Gina Love, a Women's Fat Loss and Nutrition Specialist, certified personal trainer, and digital creator based in Indianapolis. They talk through Gina's background, how she got into the fat loss and nutrition space specifically for women, and what her own wedding prep looked like behind the scenes, plus the biggest mistakes she sees brides make in the months leading up to their big day.They open it up to listener-submitted questions covering fat loss during high cortisol and stress, navigating gut issues, skincare, how to track meals when eating out, building brand partnerships, starting a fitness business and structuring client check-ins, and how to approach fat loss and muscle building after 50 and through menopause and more! This episode is packed with real, practical advice from someone who has lived both sides of the coaching relationship and isn't afraid to get honest about what actually works. Whether you are in a season of transition, trying to figure out fat loss in a new stage of life, or just want some straightforward answers to your biggest fitness questions, this conversation has something for you.FIND GINA ON IG & TIKTOK:https://www.instagram.com/ginalouiselove/?hl=enhttps://www.tiktok.com/@ginalouiselove?_r=1&_t=ZT-97LLGrIxhXyAPPLY 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=en⁠⁠LIFE 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 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
• 
  
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