Life Rewired

Kristina Turnure
  • 4.9 (36)
  • Health & Fitness
  • Updated Weekly

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. 7h ago

    Episode 227: The Protein Episode Every Woman Needs to Hear

    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=sharing 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 JOIN THE FREE B&B COMMUNITY: https://www.facebook.com/groups/BuiltAndBalanced

  2. Aug 28

    Episode 226: Why Sleep Might Be the Missing Piece in Your Fitness Goals

    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/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 JOIN THE FREE B&B COMMUNITY: https://www.facebook.com/groups/BuiltAndBalanced

  3. Aug 21

    Episode 225: Habits for Longevity: What Our Generation Needs to Know to Support Our Parents & Ourselves

    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/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 JOIN THE FREE B&B COMMUNITY: https://www.facebook.com/groups/BuiltAndBalanced

  4. Aug 14

    Episode 224: August Q&A: Competing, Business Tips, Meal Timing, Hypothalamic Amenorrhea and Breaking the All-Or-Nothing Cycle

    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/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 JOIN THE FREE B&B COMMUNITY: https://www.facebook.com/groups/BuiltAndBalanced

  5. Aug 5

    Episode 223: The Balanced Habits Masterclass: Weekends, Travel, and Flexibility

    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/BuiltAndBalanced 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. Jul 31

    Episode 222: Acne, Hormones, Fertility, and Postpartum with Holisticlyss

    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_5WhF5b08VP5MSFI5skwQMCLUm5SG1X https://enjoybrami.com/?srsltid=AfmBOopezTf5Tbp-mL0HgjB5H9Ho9V2hcKDmgO-a00Slwo6wh6Ob2Nv5 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

  7. Jul 24

    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

  8. 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

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4.9
out of 5
36 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
    227
  • Rating
    Explicit
  • Copyright
    © Kristina Turnure
  • Show Website
    Life Rewired

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