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.

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https://athlete.transparentlabs.com/kristinaturnure

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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.

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https://builtgroupcoaching.my.canva.site/balancedblueprintmembership

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KRIS IG:

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THE BLUEPRINT FOUNDATIONS COURSE:

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https://athlete.transparentlabs.com/kristinaturnure

JOIN THE FREE B&B COMMUNITY:

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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.

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B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

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KRIS IG:

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THE BLUEPRINT FOUNDATIONS COURSE:

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⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠

NASH BARS:

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https://athlete.transparentlabs.com/kristinaturnure

JOIN THE FREE B&B COMMUNITY:

https://www.facebook.com/groups/BuiltAndBalanced

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.

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THE BLUEPRINT FOUNDATIONS COURSE:

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PTULA: DISCOUNT CODE KRISTINAT 

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TRANSPARENT LABS: CODE KRISTINA 

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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

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TRANSPARENT LABS: CODE KRISTINA 

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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.

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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:

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PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

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.

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KRIS IG:

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THE BLUEPRINT FOUNDATIONS COURSE:

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NASH BARS:

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PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

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.

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KRIS IG:

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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

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.

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KRIS IG:

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THE BLUEPRINT FOUNDATIONS COURSE:

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NASH BARS:

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PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

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.

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https://builtgroupcoaching.my.canva.site/balancedblueprintmembership

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

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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