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Episode 232: How to Structure Your Training Week Oct 09, 2026

Show notes

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 fueling, sleep, recovery, and possible deficiencies. She then breaks down the four most common splits, full body, upper and lower, push-pull-legs, and body part splits, and shares why total weekly volume, effort, and consistency matter more than the split itself.

From there, Kristina gets practical on how to mix upper and lower body training with intention, including how to order your lifts, pair opposing movements, and spread lower body work across the week so it never feels like one punishing session. She shares three sample training weeks for three, four, and five days a week, along with simple tips for making leg days feel better, from pre-workout fueling to proper warm-ups and rest periods.

This episode is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare provider before beginning or changing an exercise program, especially if you have an existing health condition or are experiencing persistent fatigue.

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Episode 231: Finding Balance In and Out of the Gym with Lauryn-Ashlynn Harvey Oct 02, 2026

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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 treating them as competing training styles. She also breaks down the biggest misconceptions she hears about Pilates, especially from women who come from a traditional lifting background, and what she wishes more women understood about both sides of movement.

The conversation also gets into real-life balance, including how Lauryn-Ashlynn maintains her training and nutrition while still fully living her life. She shares her personal non-negotiables around those weekends and reflects on a specific season of her fitness journey that taught her a hard-earned lesson that is still shaping how she trains and coaches today!

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Episode 230: The Foundations of Hormone Health Sep 25, 2026

Show notes

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 hormone production and detox, and how chronic inflammation can block hormone signaling even when levels look normal on paper. She also explains the liver's role in clearing hormones, the nutrients most commonly depleted that are needed to make and clear hormones in the first place, and why gut health quietly influences hormone metabolism far more than most people realize.

From there, Kristina dives into adrenal function and the role chronic stress plays in pushing the body into survival mode at the expense of hormone balance, along with why movement and muscle matter for blood sugar regulation and metabolic health, without tipping into overtraining. For each pillar, she gives practical, actionable steps listeners can start using immediately, from meal timing and sleep habits to stress management and training frequency.

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, supplement, or nutrition routine.

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Episode 229: Beyond Diet and Exercise: Nervous System Regulation with Sarah Kolomiiets Sep 18, 2026

Show notes

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 not work, and what ultimately led her toward nervous system-focused work. The two dig into how Sarah's own definition of health shifted once she moved beyond the traditional diet and exercise framework, and what it actually means to return to neutral and build the capacity to stay there.

The conversation gets practical, covering how chronic nervous system dysregulation can work against fat loss, muscle building, and workout performance, why so many women feel exhausted in the morning and wired at night, and how to tell the difference between a dysregulated nervous system and simply being tired or busy. Sarah also breaks down how to set boundaries without guilt taking over, shares one nervous system tool anyone can try today, and gets honest about what her own regulation looks like on a hard day.

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Episode 228: September Q&A: Fiber, Fueling Your Workouts, Travel Tips, and Gut Health Sep 11, 2026

Show notes

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 approach food and tracking on a bachelorette weekend, offering simple guardrails that keep things balanced without having FOMO on your special weekend.

The episode also covers a question from a listener dealing with chronic bloating, distention, and changes in digestion following a stretch of disrupted sleep and eating, even with no real change in diet. Kristina walks through the connection between stress, sleep, and gut motility, why an unchanged diet with new symptoms points toward something systemic rather than a food trigger, and when it is worth bringing in a doctor. She closes the episode with advice on staying creative with content, sharing her approach to capturing ideas in the moment, and why repetition matters more than constant perfection.

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Episode 227: The Protein Episode Every Woman Needs to Hear Sep 04, 2026

Show notes

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:
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Episode 226: Why Sleep Might Be the Missing Piece in Your Fitness Goals Aug 28, 2026

Show notes

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.

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Episode 225: Habits for Longevity: What Our Generation Needs to Know to Support Our Parents & Ourselves Aug 21, 2026

Show notes

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.

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Episode 224: August Q&A: Competing, Business Tips, Meal Timing, Hypothalamic Amenorrhea and Breaking the All-Or-Nothing Cycle Aug 14, 2026

Show notes

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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