PODCAST · health
Life Rewired
by 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.
Episodes
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Episode 232: How to Structure Your Training Week
In this episode, Kristina answers a listener question about workout splits and what to do when leg day leaves you too drained to show up. She explains why lower body training feels like the most demanding session of the week, and what to check before restructuring your whole routine, including...
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Episode 231: Finding Balance In and Out of the Gym with Lauryn-Ashlynn Harvey
In this episode, Kristina sits down with Lauryn-Ashlynn Harvey, an Ohio-based fitness and sculpt instructor at Heated Columbus. She shares her fitness background, what drew her to teaching Pilates after coming from a strength-and-lifting background, and how she balances the two rather than…
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Episode 230: The Foundations of Hormone Health
In this episode, Kristina breaks down hormone health as a system rather than a single fix, walking through the eight foundations that all work together to keep hormones balanced. She covers blood sugar stability as the foundation everything else builds on, why sleep quality directly affects…
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Episode 229: Beyond Diet and Exercise: Nervous System Regulation with Sarah Kolomiiets
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…
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Episode 228: September Q&A: Fiber, Fueling Your Workouts, Travel Tips, and Gut Health
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...
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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...
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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…
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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...
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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...
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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...
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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...
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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...
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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...
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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,...
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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...
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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...
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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…
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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…
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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…
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Episode 213: May Q&A: Reverse Dieting, Vacation Tips, Why the Scale Won't Budge, Hormones in Your Late 30s, and More
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…
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Episode 212: Nothing Changes, If Nothing Changes - A Tough Love Pep Talk
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....
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Episode 211: Why You're Feeling Puffy, Bloated, and Inflamed Even When You're Doing Everything Right
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...
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Episode 210: Pre & Post Workout Nutrition - What to Eat Before & After Your Workouts to Actually See Results
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…
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Episode 209: April Q&A: How to Build Your Workout Split, Dating Advice To Attract The Right Partner, and the PD Books for Every Season
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...
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Episode 208: How RD Kacey Gonzalez Lost 40 Pounds Without Giving Up the Foods She Loves
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...
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Episode 207: BONUS - Fat Loss Foundations Masterclass Replay
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...
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Episode 206: 8 Foundational Pillars For Optimal Hormone Health
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...
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Episode 205: Your Step-By -Step Summer Fat Loss Blueprint
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…
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Episode 204: March Q&A - Balanced Body Recomposition, Postpartum Nutrition, Goal Setting & More
In this episode, Kristina is back with a monthly Q&A, answering questions pulled straight from the community alongside two announcements she doesn't want listeners to miss out on. The Q&A kicks off with one of the most universally relatable questions in the fitness space: how to approach body...
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Episode 203: Beyond the Basics - The Underrated Habits Optimizing My Health from the Inside Out
In this episode, Kristina dives deep into the underrated wellness habits that drive her consistency, performance, and overall sense of well-being. From treating sleep as a non-negotiable performance tool to building a supplement routine that's intentional and research-backed, she walks listeners...
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Episode 202: Your Cycle Is Not the Enemy - How to Train & Eat for Every Phase
In this episode of Life Rewired, Kristina dives into one of the most underrated tools in women's health - the menstrual cycle. In this episode, she breaks down the four phases of the cycle: menstrual, follicular, ovulation, and luteal and explains exactly how each phase impacts energy, strength,...
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Episode 201: The Mindset Shifts That Actually Drive Fat Loss
In this episode of Life Rewired, Kristina breaks down the mindset shifts that separate people who achieve lasting fat loss from those who keep restarting the same journey, speaking from personal experience. Rather than focusing on the perfect plan or program, Kristina digs into the thinking...
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Episode 200!!! February Q&A: 2026 Fitness & Personal Goals, Red Light Therapy Masks, Rest Days and More
In this Q&A episode of Life Rewired, Kristina answers listener-submitted questions ranging from skincare and recovery to business and long-term goal setting. She breaks down her experience using LED light therapy, including how it supports skin health, inflammation reduction, and overall…
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Episode 199: The Top Wellness Habits That I’m Loving in 2026
In this episode, Kristina shares the wellness habits that have quietly transformed her routines and progress so far in 2026. Rather than chasing extremes or reinventing everything, she walks through the small, foundational shifts that have elevated her strength, body composition, energy, and...
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Episode 198: 7 Nutrition Mistakes Holding You Back From Results
In this episode of Life Rewired, Kristina breaks down the seven most common nutrition mistakes she sees while doing food audits. After analyzing thousands of logs, one thing has become clear: what is holding so many women back is simply repeating small, compounding mistakes that no one has ever...
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Episode 197: 13 Things Mentally Strong People Don’t Do (And How I’ve Had to Learn Them the Hard Way)
In this episode of Life Rewired, Kristina explores what mental strength really looks like behind the scenes. Inspired by 13 Things Mentally Strong People Don’t Do by Amy Morin, this conversation reframes mental toughness as less about pushing harder and more about letting go of habits that…
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Episode 196: The PCOS Basics: What Actually Helped Me Balance My Hormones
In this episode, Kristina shares what actually helped her manage PCOS in a sustainable and supportive way, after years of feeling stuck in cycles of restriction, overtraining, and doing more without seeing results. She explains why PCOS is not a willpower problem, but rather a signal that the…
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Episode 195: January Q&A: Time Management, Proper Protein Intake, Tracking Progress & More!
In this January Q&A episode of Life Rewired, Kristina answers listener questions focused on creating balance between work, fitness, and everyday life. She reframes time management as a reflection of priorities, sharing practical strategies like planning workouts and meals in advance, time…
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Episode 194: Building Momentum Without Motivation
In this episode of Life Rewired, Kristina explores what it really means to build momentum when motivation feels nonexistent. Rather than pushing harder or waiting for the perfect mindset, she reframes progress as something that comes from small, intentional actions that reduce resistance and...
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Episode 193: Inflammation, Stress, and Why Your Body Isn’t Responding
In this episode, Kristina explains that inflammation itself is not inherently bad. In fact, it plays a critical role in healing, immune response, and recovery. The real issue arises when inflammation becomes chronic and the body remains stuck in a prolonged stress state, unable to fully recover…
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Episode 192: Life Lessons From 31 & 2025
In this episode of Life Rewired, Kristina reflects on the life lessons she’s learned in year 31 and the powerful reminders that 2025 delivered early. This episode explores why constant growth is necessary, how regulation impacts everything from hormones to relationships, and why progress doesn’t...
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Episode 191: End-of-Year Reflection - What 2025 Taught You & How to Step Into 2026 with Intention
In this episode of Life Rewired, Kristina guides you through one of her favorite annual practices: a grounded, intentional end-of-year reflection. As the year comes to a close, she invites listeners to pause and honestly evaluate who they became in 2025. Kristina walks through powerful journal...
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Episode 190: December Q&A - Your Training, Nutrition & Coaching Questions Answered
In this Q&A episode, Kristina answers your most common questions around training, proper form, certification, habits, PCOS nutrition, and even how new trainers can grow their client base. She breaks down whether stretching belongs before or after your workouts and how to approach specific…
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Episode 189: 8 Things I Can’t Live Without on My Health & Wellness Journey
In this episode of Life Rewired, Kristina offers a behind-the-scenes look at the eight tools and habits she relies on most in her own health and wellness journey. She explains how each of these anchors supports her energy, mindset, hormones, and overall consistency, giving listeners a transparent...
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Episode 188: Built & Balanced Live Q&A: Motivation, Fertility, Getting 'Toned' and More
In this special live episode of Life Rewired, Kristina sits down after the Built and Balanced Live community event to answer real questions about movement, motivation, hormones, fertility, and how to stay consistent through every season of life. She opens up about what helps her stay grounded...
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Episode 187: How to Eat Out and Still See Results
In this episode of Life Rewired, Kristina shares how to confidently eat out without derailing your goals. Instead of stressing about restaurant meals, she explains how to approach them with intention using her Balanced Habits framework: looking up the menu ahead of time, prelogging in…
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Episode 186: Rewiring Your Mindset For True Transformation
In this episode of Life Rewired, Kristina explores what it truly takes to create lasting transformation and why it all starts in your mind. So many people focus on perfect workouts or dialed-in nutrition, but real change doesn’t stick until your mindset shifts. You can’t build a new body or a new...
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Episode 185: Why Diet Culture Is Keeping You Stuck & How To Finally Feel Better
In this episode of Life Rewired, Kristina dives into one of the biggest reasons women feel stuck in their health and fitness journey: the never-ending diet culture loop. From constant restriction to chasing smaller numbers on the scale, she unpacks why traditional diet culture fails us and how it...
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Episode 184: Mastering RPE - How Hard You Should Really Be Training
In this episode, Kristina breaks down one of the most common questions she gets as a coach: “How do I know if I’m lifting heavy enough?” Learning how to gauge intensity is one of the biggest game-changers in the gym, and today’s episode is all about helping you understand what the right weight...
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Episode 183: Monthly Q&A - Breaking Weight Loss Plateaus, Protein Made Simple, and Finding Balance on Busy Days
In this month’s Q&A episode, Kristina dives into the questions she hears most often from women working hard on their health and fitness but feeling stuck in the process. She unpacks why eating “healthy” isn’t always the same as eating for your goals and what to look for if the scale refuses to...
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ABOUT THIS SHOW
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.
HOSTED BY
Kristina Turnure
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Frequently Asked Questions
How many episodes does Life Rewired have?
Life Rewired currently has 232 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Life Rewired 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...
How often does Life Rewired release new episodes?
Life Rewired publishes regularly with 232 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Life Rewired?
You can listen to Life Rewired on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Life Rewired?
Life Rewired is created and hosted by Kristina Turnure.
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