Life Rewired

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Latest Episodes:

Episode 210: Pre & Post Workout Nutrition - What to Eat Before & After Your Workouts to Actually See Results May 07, 2026

Show notes

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

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 Apr 24, 2026

Show notes

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

Episode 208: How RD Kacey Gonzalez Lost 40 Pounds Without Giving Up the Foods She Loves Apr 19, 2026

Show notes

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

Episode 207: BONUS - Fat Loss Foundations Masterclass Replay Apr 15, 2026

Show notes

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

Episode 206: 8 Foundational Pillars For Optimal Hormone Health Apr 12, 2026

Show notes

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.

Episode 205: Your Step-By -Step Summer Fat Loss Blueprint Apr 03, 2026

Show notes

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

Episode 204: March Q&A - Balanced Body Recomposition, Postpartum Nutrition, Goal Setting & More Mar 27, 2026

Show notes

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 recomp during the seasons of life that are meant to be enjoyed. Kristina breaks down why the feeling of "starting over" is a mindset problem rather than a progress problem, and walks through her balanced habits framework for staying connected to your goals during travel, social events, and unpredictable weeks without white-knuckling through every moment.

From there, Kristina tackles short-term versus long-term goal planning across all areas of life: fitness, family, finances, and personal growth. She shares why you need both to make real progress, how to build short-term goals that are action-based rather than outcome-based. She explains why postpartum is not the time to aggressively cut, how under-eating can affect milk supply, hormones, and recovery, and what a realistic, nourishing approach to body recomp actually looks like for new moms. Whether you're navigating a busy season, trying to plan with more intention, or figuring out how to support your body postpartum, this episode is a reminder that a balanced life isn't built in the perfect moments, it's built in the messy and imperfect ones.

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

⁠https://posh.vip/e/sculpt-strength⁠

BALANCED BLUEPRINT MEMBERSHIP 3 MO PIF 15% OFF:

⁠https://www.trainerize.me/checkout/kriskfitnesscoaching/Kristina.Turnure?planGUID=71f3fc0c035d4cd6a13288efd82812fa&mode=checkout⁠

BALANCED BLUEPRINT MEMBERSHIP MONTHLY:

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

BALANCED HABITS PDF:

⁠https://drive.google.com/file/d/1X3RsSRwAVaMl-3NOYzRjjj9G0kHV-Sl-/view?usp=share_link⁠

GOAL SETTING PDF:

⁠https://drive.google.com/file/d/1iNgqAbNP_g1lOSeJRWUEyNi2vnYp2l5n/view?usp=share_link⁠

WATCH ON YOUTUBE:

⁠⁠https://www.youtube.com/@kristinaturnure/podcasts⁠⁠

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

Episode 203: Beyond the Basics - The Underrated Habits Optimizing My Health from the Inside Out Mar 20, 2026

Show notes

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 through the daily and weekly practices that keep her feeling like herself.

Highlights include a breakdown of her go-to supplements, along with why she swears by annual bloodwork and skin checks as the foundation of truly knowing your body. The episode goes beyond the physical, with honest conversation about therapy, journaling, and meditation as everyday maintenance tools rather than a reactive response. Kristina also tackles one of the most overlooked drivers of poor health - chronic stress and a dysregulated nervous system, explaining how something as simple as slowing down can shift your body out of fight-or-flight mode.

Whether you're already deep in your wellness journey or just getting started, this episode is a reminder that the most powerful habits are often the quietest ones. Kristina leaves listeners with a simple challenge: pick one habit from the episode and try it this week because consistency, not perfection, is the real foundation of a balanced lifestyle.

WATCH ON YOUTUBE:

⁠https://www.youtube.com/@kristinaturnure/podcasts⁠

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

Episode 202: Your Cycle Is Not the Enemy - How to Train & Eat for Every Phase Mar 12, 2026

Show notes

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, mood, and metabolism.

Listeners will walk away with a practical, phase-by-phase guide to training and nutrition that works with their hormones rather than against them. From knowing when to push hard in the gym and when to pull back, to understanding why cravings, fatigue, and mood shifts are hormonal, not personal struggles with motivation or willpower. This episode reframes the cycle as a monthly roadmap rather than a monthly inconvenience.

Whether you're brand new to cycle syncing or looking to deepen your understanding, this episode offers science-backed guidance delivered in an approachable way. Because a strong, balanced body isn't built by doing the same thing every week, it's built by learning to listen to what your body actually needs as it shifts throughout the month.

The information shared in this episode is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet or exercise routine, particularly if you have an underlying health condition, hormonal disorder, or concerns about your cycle. Life Rewired is not responsible for any actions taken based on the content shared in this episode.

WATCH ON YOUTUBE:

⁠https://www.youtube.com/@kristinaturnure/podcasts⁠

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

Episode 201: The Mindset Shifts That Actually Drive Fat Loss Mar 05, 2026

Show notes

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 patterns she's consistently seen and why how you think will always matter more than what you're doing.

Kristina walks through five core shifts: ditching the all-or-nothing mentality and getting 1% better every day, becoming someone who adapts and pivots when life gets in the way, training yourself to lead with solutions over excuses, using the "next best thing" mentality to stay on track after a setback, and ultimately learning to play the long game instead of chasing a finish line. If you've ever felt like you're doing everything right but still can't seem to make it stick, this episode will change the way you approach your whole journey.

KRISTINA INTERVIEW ON EVERY DAY ATHLETE 3/3:
https://www.youtube.com/watch?v=WdcdFpfc1oQ

https://podcasts.apple.com/us/podcast/the-everyday-athlete-podcast/id1775713064?i=1000752923091

https://open.spotify.com/episode/6hv8sGZkU91uIDq7hscmVB?si=kFBBgQsyQqm2qNAu6aqOXQ&pi=ypKBZQucQhKWH&t=2780

WATCH ON YOUTUBE:

⁠https://www.youtube.com/@kristinaturnure/podcasts⁠

BALANCED BLUEPRINT MEMBERSHIP:

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

BUILT AND BALANCED VIP COACHING:

https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform

BUILT & BALANCED NEWSLETTER:

⁠⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠⁠

LIFE REWIRED IG: