Life Rewired

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

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/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

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=1000709574520

BUILT AND BALANCED VIP COACHING:

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

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

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=1000619388277

THE BLUEPRINT FOUNDATIONS COURSE:

https://stan.store/KrisTurnure/p/the-blueprint-course

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

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 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/vipcoaching

BALANCED BLUEPRINT MEMBERSHIP:

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

THE BLUEPRINT FOUNDATIONS COURSE:

https://stan.store/KrisTurnure/p/the-blueprint-course

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

In this solo episode of Life Rewired, Kristina is answering your April Q&A questions and covering everything from how she approaches mobility before a lift, to her go-to post-workout protein oats recipe, to how she structures workout splits for different training frequencies. She breaks down the difference between dynamic and static stretching, walks through her favorite warm-up movements for both upper and lower body days, and shares exactly how she thinks about exercise selection when building a training week from scratch, whether you are working out three or four days a week.

Kristina also gets personal on the topic of dating, sharing some of the biggest lessons she has learned over the years, including why doing the inner work before meeting the right person matters more than most people realize. To close out the episode, Kristina shares her favorite personal development books organized by season of life, covering everything from self-discovery and healing to burnout, assertiveness, and growth. Whether you are in a chapter of rebuilding, expanding, or just trying to get through a busy season, she has a recommendation for you. A free resource with the full book list is linked in the show notes.

B&B Mobility Programming (From Corey Southers DPT in CBUS) 

PROMO for 20% off ($20) - BUILTANDBALANCED

https://marketplace.trainheroic.com/workout-plan/team/built-balanced-mobility-program?attrib=197632-email

PD ROUTINE PDF - FREEBIE:
https://drive.google.com/file/d/1NJOC0VCIR6SPe_q5ZGWt2tMaLliE0jcg/view?usp=share_link

THE BLUEPRINT FOUNDATIONS COURSE:

https://stan.store/KrisTurnure/p/the-blueprint-course

SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:

https://posh.vip/e/sculpt-strength

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

In this episode of Life Rewired, Kristina sits down with Kacey Gonzalez, Registered Dietitian and founder of KG Essential Nutrition, for a conversation that will completely change the way you think about fat loss. Kacey is a weight loss nutritionist based in Columbus, Ohio, who lost 40 pounds herself, not by going on a diet, but by building a lifestyle that actually worked for her real life. Now she helps busy women do the same through her private practice.

In this episode, Kristina and Kacey get into Kacey's personal transformation story, the mindset shifts that made it stick, and the philosophy behind her approach to fat loss without restriction. They dive into why so many women stay stuck in the all-or-nothing cycle, what sustainable fat loss actually looks like in practice, and how to build habits around food freedom without ever having to skip dinner plans or say no to dessert.

If you've ever felt stuck in the all-or-nothing 'diet' cycle, this episode is for you! Find Kacey on Instagram at @dietitiankacey to learn more about working with her.

KACEY'S INSTAGRAM:

https://www.instagram.com/dietitiankacey?igsh=amw5a2JxMzFrM3lh

KACEY'S BALANCED RECIPES FOR FAT LOSS (FREEBIE):

https://dietitiankacey.myflodesk.com/oig7ed2alg

THE BLUEPRINT FOUNDATIONS COURSE:

https://stan.store/KrisTurnure/p/the-blueprint-course

SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:

https://posh.vip/e/sculpt-strength

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

In this special episode of the Life Rewired Podcast, Kristina pulls back the curtain on the physiological realities of body transformation to reveal the truth about sustainable fat loss.

Moving beyond the noise of quick-fix trends, she introduces her signature 3-Phase Transformation System, a structured framework designed to transition listeners from initial fat loss into long-term metabolic health. Kristina emphasizes that success is not found in extreme restrictions but in the mastery of four specific foundations and the daily habits that quietly drive consistent, compounding results over time.

The conversation also tackles the often-overlooked markers of readiness, as Kristina explains how to identify if your body is truly prepared for a fat loss phase. By setting realistic expectations for progress, she helps listeners shift their perspective away from the scale and toward a more grounded, sustainable approach to fitness. This training and masterclass replay serves as a roadmap for anyone looking to build a physique and a lifestyle that lasts well beyond a single season of dieting!

THE BLUEPRINT FOUNDATIONS COURSE:

https://stan.store/KrisTurnure/p/the-blueprint-course

SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:

https://posh.vip/e/sculpt-strength

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

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 eight foundational pillars of hormone health. She emphasizes that no supplement or quick fix will create lasting change without these fundamentals in place, making this episode an essential listen for anyone feeling stuck in their hormone health journey.

Kristina walks through each pillar, explaining how they're all interconnected and why each one matters. From avoiding "naked carbs" to building a consistent sleep schedule to strength training two to four times per week, she shares the practical, actionable habits that support each area.

Her key takeaway is that hormone health isn't about doing one thing perfectly, it's about stacking these habits consistently over time. She encourages listeners to start with just one or two pillars, build momentum, and layer from there, because that's where real, sustainable change happens.

THE BLUEPRINT FOUNDATIONS (COURSE):

https://stan.store/KrisTurnure/p/the-blueprint-course

SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:

https://posh.vip/e/sculpt-strength

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure

The information shared in this episode of Life Rewired is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your qualified healthcare provider with any questions you may have regarding your health, hormones, or any medical condition. Kristina is not a medical doctor, and nothing discussed in this episode should be interpreted as medical advice.

Summer is coming, and if you've been waiting for the "right time" to start getting serious about how you feel in your body, Kristina's here to tell you: that time is right now. In this episode, Kristina breaks down exactly what to do today!! Not Monday, not next month - to set yourself up for real, sustainable fat loss going into summer.

Kristina walks you through the four key pillars of sustainable fat loss: nutrition, movement, sleep, and stress, and why ignoring any one of them is quietly sabotaging your results. She shares her go-to balanced plate-building method, why protein is the single most important thing on your plate, and the overlooked daily habit (hint: it has nothing to do with the gym) that could be the biggest game-changer of all. Plus, she lays out a realistic 10-12 week roadmap so you know exactly what to focus on each week between now and summer.

Whether you're starting from scratch or just feel like you've lost your momentum, this episode will leave you feeling clear-headed and ready to move, not overwhelmed. Kristina's message is simple: consistency beats perfection every single time, and the best plan is the one you'll actually follow. Tune in, take notes, and then go do one thing that your future self will thank you for.

SCULPT & STRENGTH TICKETS 5/2 - COLUMBUS, OHIO:

https://posh.vip/e/sculpt-strength

BUILT AND BALANCED VIP COACHING:

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

BALANCED BLUEPRINT MEMBERSHIP:

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

B&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG:

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

KRIS IG:

⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠⁠

NASH BARS:

https://nashnutrition.co/

PTULA: DISCOUNT CODE KRISTINAT 

https://www.ptula.com/

TRANSPARENT LABS: CODE KRISTINA 

https://athlete.transparentlabs.com/kristinaturnure