Life Rewired

Kristina Turnure

Change your perspective, change your life. Life Rewired is a podcast hosted by Kristina Turnure . Kristina is a former bodybuilder, current online coach, and CEO/Owner of Built and Balanced. In this podcast, you'll learn all things health, fitness, and personal development to help rewire your approach to life and become the best version of yourself.

  1. 2d ago

    Episode 221: The Mountain Is You: How to Stop Getting in Your Own Way in Health and Fitness

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  2. Jul 17

    Episode 220: The Secrets Behind Celebrity Transformations (And How to Apply Them to Your Own Life)

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  3. Jul 10

    Episode 219: July Q&A: Fiber, Bloating, Eating Out, Alcohol, Cardio, Coaching Tips, and More!

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure FIBER CHEAT SHEET: https://drive.google.com/file/d/1anUuA72MZ70c0N2W2br0WmDwVx9isHUX/view?usp=drive_link

  4. Jul 3

    Episode 218: When and How to Implement Diet Breaks, Reverse Diets, and Refeeds for Lasting Fat Loss

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  5. Jun 26

    Episode 217: Master the Basics (SHREDS) The Six Pillars That Are Making or Breaking Your Results

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  6. Jun 21

    Episode 216: Interview with Gina Love - Fat Loss, Wedding Season, and Staying on Track Through Life Transitions

    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=en https://www.tiktok.com/@ginalouiselove?_r=1&_t=ZT-97LLGrIxhXy APPLY FOR 1:1 COACHING: https://docs.google.com/forms/d/1srFPBIhQwnCw8uJ3qf-wjTDG-df62gM8hzfJkNwaJW4/preview   BALANCED BLUEPRINT MEMBERSHIP: https://builtgroupcoaching.my.canva.site/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  7. Jun 12

    Episode 215: Lessons from Atomic Habits That Will Change Your Fitness Journey Forever

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH BARS: https://nashnutrition.co/ PTULA: DISCOUNT CODE KRISTINAT  https://www.ptula.com/ TRANSPARENT LABS: CODE KRISTINA  https://athlete.transparentlabs.com/kristinaturnure

  8. Jun 5

    
Episode 214: The Benefits of Calorie and Carb Cycling for Fat Loss and Performance

    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/balancedblueprintmembership B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS: ⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠ THE BLUEPRINT FOUNDATIONS COURSE: https://stan.store/KrisTurnure/p/the-blueprint-course LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ NASH 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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4.9
out of 5
35 Ratings

About

Change your perspective, change your life. Life Rewired is a podcast hosted by Kristina Turnure . Kristina is a former bodybuilder, current online coach, and CEO/Owner of Built and Balanced. In this podcast, you'll learn all things health, fitness, and personal development to help rewire your approach to life and become the best version of yourself.

Information

  • Creator
    Kristina Turnure
  • Years Active
    2021 - 2026
  • Episodes
    221
  • Rating
    Explicit
  • Copyright
    © Kristina Turnure
  • Show Website
    Life Rewired

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