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The Line with Dr Kristen Holmes: Daily Summaries Delivered
by The Line
This is The Line. The show for anyone who wants to reach their full combust potential. Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- May 7, 20261h 8m
Gold Medal Mindset: The 3 Habits That Will Unlock Your Full Potential with Dr Shadé Zahrai
Why do high performers struggle with self-doubt? Behavioural expert, Dr Shadé Zahrai, joins Dr Kristen Holmes to explain confidence, mindset, and the 3 core habits behind peak performance. In this episode, Dr Shadé breaks down the reasons we overthink and self criticize, and why so many people stay stuck in victim mindsets. She shares practical tools to build self-trust, improve resilience, manage your inner critic, and focus on what you can actually control. Whether you’re an athlete, leader, or high performer, this conversation will help you think clearer, perform better, and build lasting confidence. Intro Revisiting the Locus of Control How to Shift Your Mindset Setting the Right Goals Why Process Beats Perfection The Importance of Finding Your Why Ketone Ad Why Destination Obsession Holds You Back Habit 1 - Conscious Affiliation Habit 2 - Self-Awareness Habit 3 - Observation Bonus Habit - The Power of Caring Less David Protein Ad Birch Ad Asking For and Giving Feedback Identity and How It Shapes You Your Inner Voice Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Dr. Zahrai here: https://www.instagram.com/Shadezahrai https://www.tiktok.com/@Shadezahrai https://www.youtube.com/Shadezahrai And learn more about her book, Big Trust, here: https://www.Shadezahrai.com/bigtrust Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 30, 20261h 3m
Your Brain is Shrinking! (And the 5 Steps to Save It): #1 Neuroscientist Dr Majid Fotuhi
Can exercise prevent brain decline? Leading neurologist, Dr. Majid Fotuhi, joins us to reveal how neuroplasticity and improving your VO2 max can actually prevent Alzheimer’s. Discover how to boost brain performance and sharpen cognitive function through simple habits. This episode breaks down why stress and junk food might be shrinking your brain and the 5 simple pillars of brain health everyone can use to prevent it. He shares practical ways to improve memory, focus, and longevity, plus how small daily habits compound over time. If you want better energy, sharper thinking, and long-term brain health, this episode is for you. Intro What is a Healthy Brain? Exercise For a Brain Healthy Why Brain Decline Isn’t Inevitable How VO₂ Max Affects the Hippocampus The Impact of Stress on the Brain Ketone Ad Formula for Managing Stress The Impact of Negative Thoughts Dr. Fotuhi’s Breathing Technique for Reducing Stress David Ad Birch Ad The Importance of Challenging The Brain The Impact of Diet on Brain Health Changing Your Brain in 12 Weeks Supplements and Brain Health Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Dr Majid Fotuhi here: https://www.instagram.com/dr_fotuhi/?hl=en https://www.youtube.com/drfotuhi https://drfotuhi.com/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 23, 20261h 2m
How Losing My Leg Made Me #2 In The World: "I Am Not My Disability"
What would you do if you lost your leg at 19? Noelle Lambert-Beirne, US Paralympian sprinter and long jumper, shares her journey from a life-changing moped accident to competing on the world stage, revealing mindset, recovery, and elite performance lessons. In this episode, Noelle walks through how she rebuilt her life and identity through sport, learning to train, compete, and perform with a prosthetic at the highest level. From winning her first race to facing setbacks on the world stage, she shares what it really takes to stay driven, adapt under pressure, and keep moving forward when things don’t go to plan. 00:00 Intro 02:09 The Life-Changing Accident 08:27 The Importance of Community 11:55 How She Moved On After Her Injury 15:22 Adapting to Life With a Prosthetic 18:17 Ketone Ad 19:31 Noelle’s Transition to Track and Field 21:53 The Race That Changed Everything 24:47 Finding a Coach and Competing Again 27:09 Parasport Classification and Why She Moved to Long Jump 29:49 Noelle’s Survivor Experience 37:35 Birch Ad 38:36 Getting Back Into Training After Survivor 43:41 The Build-Up to the Paris Paralympics 46:19 What Went Wrong in Paris? 48:49 Advocacy Work and Helping Amputees 56:08 Advice to People Struggling 57:57 Kristen’s Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Noelle Lambert-Beirne here: https://www.instagram.com/noellelambert/ https://www.tiktok.com/@noellelambert https://www.instagram.com/theborntorunfoundation/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 16, 202646 min
Unlock Your Fastest Marathon Yet: The Method That Will Fix Your Pacing!
Are you chasing a marathon PB? Or just want to improve your running? Matt Fitzgerald, runner, author and marathon coach behind the 80/20 training method, joins Dr Kristen Holmes to share proven marathon training advice, endurance strategies, and how to run faster by training smarter. In this episode, Matt breaks down why most runners train too hard, how to apply the 80/20 rule, and why pacing and self-regulation are the keys to performance. He also explains how elite athletes actually train, and how you can apply those principles at any level. So whether you’re chasing a goal or just starting out, this episode will help you run smarter and stay consistent. Intro Falling In Love With Running Early The Real Reason 80/20 Training Works (And What Most Get Wrong) Does 80/20 Training Work For Everyone? What Sport Teaches You About Life How Aging Changes Your Running Ketone Ad Self-Control And Pacing How Matt’s Coaching Career Evolved Over Time Why Individualization Is The Secret To Better Performance David Ad AI And The Future Of Coaching Building ‘Dream Run Camp’ What Drives Matt In Life And Running What These Lessons Mean For Your Training Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Matt Fitzgerald here: https://www.instagram.com/endurance_mastery/ https://x.com/mattfitwriter https://endurance-mastery.com/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free!David Protein - https://DavidProtein.com/LINE Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 9, 20261h 14m
Why 50% of "Clean" Athletes Are Lying! Will the Enhanced Games Fix It?
Should performance-enhancing drugs be allowed in sport? Enhanced Games CEO, Maximilian Martin, explains how athletes like James Magnussen and Kristian Gkolomeev are breaking records using performance-enhancing protocols. Joining Dr Kristen Holmes, he explores recovery, safety, fairness, and the future of elite competition. From anti-doping rules to athlete longevity, this episode unpacks the science behind human performance and asks whether this new model could change sport forever. This episode is a must watch if you’re interested in elite sport, performance science, and where the limits of the human body may be heading. Intro Introducing the Enhanced Games What Actually Is ‘Enhancement’? The Potential of Enhancement for Athletes The First Enhanced Athlete: James Magnussen Anyone Can Use Enhancements How Safe Are Enhancements? Ketone Ad The Enhancement Product Market Recovery and Injury Prevention New World Record: Kristian Gkolomeev How Perceptions Is Changing Lance Armstrong and Enhancements Working With Fred Kerley The Holistic Nature of Enhancements How to Describe the Games to Children The Future of the Enhanced Games Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Maximilian Martin and the Enhanced Games here: https://www.instagram.com/maximilianbmartin/ https://www.instagram.com/enhanced_games/ https://enhanced.com/ Sponsored by: Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Sync-ID: MB01X0PNLWUU7LW Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 2, 20261h 18m
Your Ego Is Holding You Back! 3 Steps To Achieve Inner Excellence (it worked for AJ Brown!)
What is the key to reaching your potential? Your ego and obsession with results might actually be the problem! In this episode, mental performance coach Jim Murphy explains the "Inner Excellence" mindset famously used by NFL stars like AJ Brown on the sidelines. Jim and Dr Kristen Holmes break down the 3 pillars behind peak performance, why being totally present in the moment matters more than the result, and how to beat your next overthinking spiral. So if you’re an athlete or simply want to operate at your best, this conversation will help you perform with more peace, presence, and purpose. Intro Jim’s Personal Journey To Inner Excellence Jim On Mastering The Ego And Finding Resonance The Power Of Presence Ketone Ad The Moment That Changed Jim’s Life The 3 Pillars Of Excellence 5 Questions That Lead To Freedom David Ad Steve Kerr's 4 Team Values Tools To Reframe Your Mindset Learn To Love Your Opponent The Power Of Gratitude And How It Leads Us To Beauty How To Create True Meaning The Traps Of Modern Life The Three Worlds Model Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Jim Murphy here: https://www.instagram.com/innerexcellencejimmurphy/ https://innerexcellence.com/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE Sync-ID: MB01OHNQ6F5TALT Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 1, 20261h 14m
You Need To Control These 5 Things If You Want To See Results: Advice From A World Leading Trainer
Do you want to train like World Champion CrossFit athletes, Mat Fraser or Katrín Davíðsdóttir? Coach Ben Bergeron explains what it takes to be world champion. In this episode Ben Bergeron breaks down the importance of discipline, emotional regulation, and his 4-step hierarchy of progress to help athletes of all levels. He dives into his non-negotiable habits and how they have shaped his training programs. Whether you’re starting out or aiming for a championship, you’ll learn how to build resilience, create lasting habits, and approach fitness as a holistic, life-changing process. 00:00) Intro Intro to Kimberly and Her Relationship to Davina Small-Town Upbringing & Discovering Her Love of Dance Surviving Abuse Within Her Family Overcoming Her Trauma Through Dance Rebuilding a Sense of Safety Having Her Kids and Unexpected Third Child Leaving for Dance School in New York at 14 Building Her Dance Academy and Its Mission Saily Ad Paramount Ad Moving to LA at 17 and Becoming the Pussycat Dolls Internal Competition in the Pussycat Dolls The Pussycat Dolls’ Image and Owning Her Story Airbnb Ad Finding a Way Out of the Pussycat Dolls Coming Back to Dance and Moving to London Familial Estrangement and Her Siblings Her 12 Years With Husband Max COVID Affected the Pussycat Dolls Reunion The Return of the Pussycat Dolls The Dolls’ Lineup and New Music Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Ben Bergeron here: https://www.instagram.com/benbergeron/ https://www.facebook.com/coachbenbergeron/ https://www.comptrain.com/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! BIRCH - https://birchliving.com/KRISTEN for 20%+ off Sync ID: MB010MMAEDKIIOQ MB01W1LTQCNVQDL Learn more about your ad choices. Visit megaphone.fm/adchoices
- Mar 19, 20261h 8m
Steph Curry's Coach Reveals the Drills that Made Him The GOAT
What makes Steph Curry the best shooter in the NBA? Coach Brandon Payne explains the habits and systems behind the player. Steph Curry’s trainer and basketball performance coach, Brandon Payne, explains how elite players process faster, train smarter, and stay dominant. He shares how his formula has built Steph Curry, Trae Young and Azzi Fudd’s fundamental skills, and why accountability and communication separate great players from everyone else. Whether you’re a basketball fan, tuning into March Madness, or training for your own goals, this conversation will help you realize what it really takes to win at the highest level. Intro Brandon Explains His Coaching Philosophy What Makes Steph Curry Stand Out Coaching Steph Curry Steph's Battles With Injuries Over His Career Brandon Breaks Down A Practice Session With Steph What Makes Steph The Greatest Shooter Of All Time? Using Breathing Techniques What Does The Future Hold For Steph Curry? WHOOP Ad Rising NBA Stars The Importance Of Honest Feedback Ketone Ad SHOPIFY Ad (Spotify) Who's Going To Win The NBA Championship? Coaching Women's Basketball Phenom Azzi Fudd Who To Watch This March Madness Coaching The Next Generation Of Stars Brandon’s Accelerate Basketball Program Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Brandon Payne here: https://www.instagram.com/coachbrandonpayne/ https://www.instagram.com/acceleratebball/ https://www.instagram.com/accelerateacademymbb/ https://www.instagram.com/teamacceleratebball/ https://www.acceleratebasketball.com Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/ KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Shopify - https://shopify.com/kristen for your $1 trial Sync-ID: MB01EEDURCYLEW2 Learn more about your ad choices. Visit megaphone.fm/adchoices
About The Line with Dr Kristen Holmes
This is The Line. The show for anyone who wants to reach their full combust potential. Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
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