Episode 173: June Q&A - Reverse Dieting, Bloating Tips, Breaking Up With The Perfectionist Mindset and More!
In this Q&A-style episode of Life Rewired, Kristina answers real questions from clients, DMs, and check-ins covering everything from reverse dieting to hormone health and breaking up with perfectionism. She kicks things off by addressing a common frustration: why your hormones might still be off even when you're "doing everything right." Spoiler: clean eating and workouts are only part of the picture. She dives into the role of stress, blood sugar, and sleep, then transitions into bloat, explaining how gut health issues (like low stomach acid or dysbiosis) can still show up even when your meals are nutrient-dense.Kristina then talks through how to stay consistent without falling into the perfectionist trap, reminding us that the 80/20 rule is where real results happen. She breaks down how to know if a reverse diet is right for you, what a hormone-friendly workout split looks like, and how long it actually takes to feel better. She also answers a nuanced question about healing hormones while on birth control, giving actionable tips for replenishing nutrients and supporting your body.This episode is packed with actionable takeaways for anyone navigating fatigue, plateaued progress, or the pressure to do it all perfectly. WATCH ON YOUTUBE:https://www.youtube.com/@kristinaturnure/podcastsNASH BARS:https://nashnutrition.coBUILT & BALANCED GROUP COACHING:https://builtgroupcoaching.my.canva.site/BUILT AND BALANCED VIP COACHING:Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccEVERYDAY ATHLETE COACHING:https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewformEVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52fLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enZACH IG:https://instagram.com/zachturnure/?hl=enPTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS
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Episode 172: Weight Loss vs. Fat Loss - Why You’re Not Seeing Progress (PART 2)
In this episode of Life Rewired, Kristina unpacks why you might be “doing everything right." Tracking macros, hitting your workouts and steps, eating clean, and staying hydrated, without seeing a change on the scale. She explains how chronic under-fueling, paired with overtraining, can spike cortisol and stall fat loss, why hidden calorie surpluses occur on weekends, and how a lack of progressive overload in workouts can leave you spinning your wheels.Beyond calories, Kristina dives into hormonal hurdles (think estrogen dominance, thyroid imbalance, high cortisol), gut inflammation that impairs nutrient absorption, and the impact of poor sleep and unmanaged stress. She wraps up with four actionable steps to help you achieve the progress you're after on your own fitness journey. WATCH ON YOUTUBE:https://www.youtube.com/@kristinaturnure/podcastsNASH BARS:https://nashnutrition.coBUILT & BALANCED GROUP COACHING:https://builtgroupcoaching.my.canva.site/BUILT AND BALANCED VIP COACHING:Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccEVERYDAY ATHLETE COACHING:https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewformEVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52fLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enZACH IG:https://instagram.com/zachturnure/?hl=enPTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS
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Episode 171: Weight Loss vs. Fat Loss - Why You’re Not Seeing Progress (PART 1)
In today’s episode, Kristina is clearing up one of the most common misconceptions that she sees in the health and fitness space: the difference between weight loss and fat loss. These two terms get used interchangeably all the time, but they are not the same thing and confusing them could be the reason you feel stuck, even when you’re doing “everything right.”She breaks down exactly what weight loss is, which includes not just fat but also muscle, water, and food volume. She also explains why crash diets often lead to quick scale drops that don’t actually reflect real, sustainable progress. Then Kristina gets into what fat loss really looks like: losing body fat while preserving lean muscle, so you look tighter, feel stronger, and support your long-term metabolism.You’ll learn why it's important to focus on body composition, not just the number on the scale, and how to achieve fat loss through 5 tangible steps. If you’ve ever felt discouraged by the scale or confused about whether your plan is “working,” this episode will give you the clarity and strategy you need to move forward with confidence. Part two will discuss why you're not seeing progress, even if you're "doing all the right things," so be sure to tune in next week! WATCH ON YOUTUBE:https://www.youtube.com/@kristinaturnure/podcastsNASH BARS:https://nashnutrition.coBUILT & BALANCED GROUP COACHING:https://builtgroupcoaching.my.canva.site/BUILT AND BALANCED VIP COACHING:Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccEVERYDAY ATHLETE COACHING:https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewformEVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52fLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkZACH IG:https://instagram.com/zachturnure/?hl=enKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enPTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS
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Episode 170: From Burned Out to Balanced - Nervous System Tips That Changed My Life
In this episode of Life Rewired, Kristina pulls back the curtain on a chapter of her life that many high-achieving women will relate to... burnout. As a business owner, coach, and someone with ADHD, she opens up about what it felt like to constantly push through exhaustion, rely on caffeine to stay focused, only to feel more depleted and dysregulated.She shares the exact nervous system tools that helped her shift out of chronic fight-or-flight mode and into a state of balance, where her energy, blood sugar, hormones, and mindset finally started to align. From breathwork and morning routines to boundaries with caffeine and screen time, Kristina lays out actionable steps to help you step out of survival mode.Whether you’re feeling wired but tired, emotionally reactive, or like you’ve hit a plateau despite doing “everything right,” this episode will help you understand how nervous system regulation is the missing piece to lasting results. You’ll learn how to recognize the subtle signs of dysregulation, how it impacts your metabolism and hormones, and how to start healing with simple, sustainable habits that fit into real life.NASH BARS:https://nashnutrition.coBUILT & BALANCED GROUP COACHING:https://builtgroupcoaching.my.canva.site/BUILT AND BALANCED VIP COACHING:Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccEVERYDAY ATHLETE COACHING:https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewformEVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52fLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkZACH IG:https://instagram.com/zachturnure/?hl=enKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enPTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESSCHRISTINA MAMRAK (B&B MEDITATION LIBRARY CREATOR AND CLIENT):https://www.instagram.com/christinamamrak/?hl=en
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Episode 169: May Q&A - Drinking Alcohol, Luteal Phase Tips, Metabolism Boosters and More!
In this month’s Q&A episode, we’re diving into the most asked questions from our community, covering everything from navigating alcohol in a balanced lifestyle to supporting your body during the luteal phase of your cycle. Kristina gets real about how often she drinks, how to keep your goals intact without feeling restricted, and the mindset shift that helps you stay consistent without the all-or-nothing pressure. Plus, we touch on metabolism “boosters” and what really moves the needle when it comes to supporting a healthy, thriving metabolism long-term. Whether you're looking for cycle support, sustainable fat loss tips, or clarity around your healthy habits, this episode is for you. Tune in and let’s rewire the way you think about balance, fitness, and what it really means to live well!NASH BARS:https://nashnutrition.coEVERYDAY ATHLETE COACHING:https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewformEVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52fBUILT AND BALANCED COACHING:Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkZACH IG:https://instagram.com/zachturnure/?hl=enKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enPTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS
Change your perspective, change your life. Life Rewired is a podcast hosted by Kristina Turnure and Zach Turnure. Kristina is a former bodybuilder, current online coach, and CEO/Owner of Built and Balanced. Zach is a former D1 Athlete, current trainer/coach, and Owner of The Everyday Athlete. 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.
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