The Line with Dr Kristen Holmes

FlightStory
  • 4.4 (7)
  • FITNESS
  • UPDATED WEEKLY

This is The Line. The show for anyone who wants to reach their full 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. Instagram: @theline.show

  1. 3D AGO

    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. (00:00) Intro (00:31) Jim’s Personal Journey To Inner Excellence (06:49) Jim On Mastering The Ego And Finding Resonance (14:41) The Power Of Presence (19:32) Ketone Ad (20:46) The Moment That Changed Jim’s Life (31:58) The 3 Pillars Of Excellence (37:50) 5 Questions That Lead To Freedom (42:26) David Ad (43:33) Steve Kerr's 4 Team Values (49:05) Tools To Reframe Your Mindset (52:37) Learn To Love Your Opponent (56:31) The Power Of Gratitude And How It Leads Us To Beauty (59:16) How To Create True Meaning (1:04:03) The Traps Of Modern Life (1:09:19) The Three Worlds Model (1:13:38) 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

    1h 17m

  2. 4D AGO

    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 (00:24) Intro to Kimberly and Her Relationship to Davina (01:44) Small-Town Upbringing & Discovering Her Love of Dance (06:30) Surviving Abuse Within Her Family (08:21) Overcoming Her Trauma Through Dance (11:14) Rebuilding a Sense of Safety (15:40) Having Her Kids and Unexpected Third Child (18:23) Leaving for Dance School in New York at 14 (21:09) Building Her Dance Academy and Its Mission (22:49) Saily Ad (23:45) Paramount Ad (25:01) Moving to LA at 17 and Becoming the Pussycat Dolls (30:35) Internal Competition in the Pussycat Dolls (34:46) The Pussycat Dolls’ Image and Owning Her Story (37:52) Airbnb Ad (43:05) Finding a Way Out of the Pussycat Dolls (46:43) Coming Back to Dance and Moving to London (50:12) Familial Estrangement and Her Siblings (53:27) Her 12 Years With Husband Max (55:10) COVID Affected the Pussycat Dolls Reunion (56:44) The Return of the Pussycat Dolls (01:02:35) 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

    1h 13m

  3. MAR 19

    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. (00:00) Intro (02:04) Brandon Explains His Coaching Philosophy (04:12) What Makes Steph Curry Stand Out (06:39) Coaching Steph Curry (09:12) Steph's Battles With Injuries Over His Career (13:31) Brandon Breaks Down A Practice Session With Steph (16:30) What Makes Steph The Greatest Shooter Of All Time? (25:21) Using Breathing Techniques (30:15) What Does The Future Hold For Steph Curry? (30:37) WHOOP Ad (33:07) Rising NBA Stars (40:01) The Importance Of Honest Feedback (44:58) Ketone Ad (46:12) SHOPIFY Ad (Spotify) (47:18) Who's Going To Win The NBA Championship? (49:05) Coaching Women's Basketball Phenom Azzi Fudd (53:20) Who To Watch This March Madness (54:39) Coaching The Next Generation Of Stars (57:06) Brandon’s Accelerate Basketball Program  (01:02:51) 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

    1h 7m

  4. MAR 12

    How To Get Your Sub 3 Marathon! The 80/20 Rule Every Runner Should Know

    Master your marathon preparation with world-leading running coach Jeff Cunningham. With extensive experience coaching elite runners and athletes, like Nick Bare, to sub-3-hour marathons, Jeff explains his key tips for optimizing your training program and the power of his DIVN framework. In this episode with Dr. Kristen Holmes, Jeff unpacks the 80/20 easy-running rule, simple fueling strategies, and why consistency beats ego running every time. Whether you’re a beginner or elite, you’ll learn how to run smarter, stay injury-free, and finish your next marathon smiling. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Jeff Cunningham here: https://www.instagram.com/jdcunningham97/  https://www.cunninghamrunning.com/  https://www.youtube.com/@theconsistentlygoodpodcast  (00:00) Intro (01:41) Jeff’s Coaching Experience (05:36) The Joy of Coaching (08:57) Jeff's Advice for Beginners (10:50) Be Consistently Good Or Occasionally Great (13:03) The D.I.V.N. Framework (24:44) Why Good Communication Is The Key To Coaching (29:00) Why The Gap Between Amateur And Elite Athletes Is Closing (33:25) How To Run A Sub-3:00 Marathon (37:02) The 80/20 Rule (41:38) Jeff's Perfect Week Of Marathon Training (53:22) Common Mistakes Runners Make (59:43) A Game Plan For The Boston Marathon (1:04:49) Marathons Bring People Together Sponsored by: DAVID PROTEIN - https://DavidProtein.com/LINE   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! WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Sync-ID: MB01XGM4KDBJQFN Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 12m

  5. MAR 5

    Could George Russell and Mercedes Become Champions? 2026 F1 Predictions

    Claire Williams is the former Team Principal at Williams, a Drive to Survive analyst, and one of the most respected voices in Formula One. In this episode with Dr. Kristen Holmes, she goes inside the biggest recent shake-up of F1: the 2026 rule changes that could flip the grid. Claire reveals what teams are really facing behind the scenes, whether Max Verstappen could actually walk away, what to expect at the Australian Grand Prix, and her ultimate pick for which driver will take the title. If you want the inside scoop on this season from someone who’s lived on the pit wall, this is the episode you can’t miss. (00:00) Introduction (02:04)  Why Formula One Regulation Changes Are So Hard to Get Right (05:53) How the New Generation of F1 Drivers is Transforming the Sport (10:28)  The Biggest Surprises from Preseason Testing  (13:17)  Will Max Verstappen Retire After the 2026 Season? (16:59)  Why Mercedes and Ferrari Had the Early Edge in Bahrain (20:31)  How Cadillac Developed a Modern F1 Car in Just Months(25:48)  The Best Decision Cadillac Made for Their First Year on the Grid(28:50)  What to Expect From Williams in 2026 (31:26)  Did F1 Teams Reveal Their Full Strength in Testing? (33:31)  WHOOP Ad (34:37)  The Challenge of Managing Two Drivers in One F1 Team (37:10) Team Orders vs. Letting Drivers Race: What’s Better? (44:29)  Managing an F1 Team Through the Toughest Times (49:48) Ketone Ad (51:00)  Shopify Ad(52:05)  Lewis Hamilton's Ferrari Struggles and if He Can Rebound this Season (58:26)  George Russell: The F1 Driver and the Person Behind the Wheel (01:00:47)  Claire Williams’ Predictions for the 2026 F1 Driver & Constructor Championships (01:03:13)  Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Claire Williams here: https://www.instagram.com/clairewilliams_official/?hl=en  https://www.clairewilliamsf1.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  SYNCH ID:  MB01T7DHUQIXSFT Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 8m

  6. FEB 26

    Dr. Shadé Zahrai: 4 Ways Anyone Can Become More Confident and Beat Self Doubt

    Dr. Shadé Zahrai, is a behavioral researcher, performance educator, and leading authority on how to build your confidence. In this insightful conversation with Dr. Kristen Holmes, she deep dives into the four drivers of self-doubt that are hindering high performers from living the life they want. Learn how simple tools like posture, breathwork, and mindset shifts can help you overcome feelings of inadequacy and anxiety.  Whether you're striving for personal or professional growth, this conversation offers the practical advice you need to  shift from self-doubt to self-confidence.  (00:00) Introduction (01:58) Why Dr. Zahrai Wants to Empower You to Take Control of Your Life (03:44) What is Self-Doubt and Is It Really That Bad? (05:06) How to Tell if Self-Doubt is Running Your Life (07:07) The 4 Drivers of Self-Doubt Holding Back Your Confidence (08:04) Driver 1: Do I Accept Who I Am? (09:18) Why Hobbies Can Lead to Greater Self-Acceptance (12:06) How to Separate Yourself from Your Failures (17:47) Stop Distracting Thoughts from Overwhelming You (19:55) Driver 2: Can I Accomplish What I Want? (22:07) How Michael Phelps Eliminates Self-Doubt (25:54) Why Imagining What Could Go Wrong Can Help You Succeed (30:41) Ketone Ad (32:10) How Tom Brady Takes Control of His Success (34:16) Driver 3: What Can I Control in My Own Life? (37:29) Boost Your Autonomy By Focusing on What's Next (39:58) Stop Dwelling on What You Should Have Done (43:38) Why the Phrase "I Am..." Can Be Dangerous (50:18) WHOOP Ad (51:24) David Protein Ad (52:25) Driver 4: Can I Stay Steady No Matter What Happens? (54:08) How to Shift Your  Anxiety Into Excitement (56:48) The Power of the Physiological Sigh (58:51) How Sleep Affects Your Mindset and Success (01:05:50) How Your Environment Impacts Your Self-Doubt (01:08:01) Simple Body Changes to Shift Your Mindset (01:13:18) Kristen Breaks Down the Conversation 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! WHOOP - https://join.whoop.com/gb/en/SCIENCE/  David Protein -  https://DavidProtein.com/LINE  SYNCH ID:  MB01GSFV6AWVDT5 MB01QWQWRSZTZ34 MB01XD9FNPTMR6A Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 17m

  7. FEB 19

    Stop Feeling Tired All the Time! Seahawks' Sleep Doctor on the Strategies that Won Super Bowl LX

    Sleep physician Dr. Cheri Mah has been the unseen force behind some of the greatest championship teams, including the Super Bowl-winning Seattle Seahawks. With extensive experience working with Olympians, NFL, MLB, and NHL teams, Dr. Mah reveals the powerful connection between sleep and performance. In this conversation with Dr. Kristen Holmes, she shares the impact sleep debt is having on your energy, the importance of naps, and the strategies elite athletes use that can improve your own sleep quality. Whether you're an athlete or just trying to sleep better, discover the small changes that can lead to big performance and recovery benefits. (00:00) Introduction (02:48) Dr. Mah’s Most Surprising Sleep and Performance Discovery (06:46) What Is Sleep Debt and How to Repay It (10:55) How Sleep Contributed to the Seattle Seahawks’ Superbowl Victory (12:00) East Coast vs. West Coast: Did the Seahawks Have the Advantage? (15:51) A Day in the Life Working with the Seahawks (17:27) Why Even Elite Teams Need to Invest in Sleep  (21:14) The Sleep Trends and Strategies of Professional Athletes (23:00) How Sleep Can Reduce Illness and Injury (25:32) WHOOP Ad (26:39) Sleep 101: Why is Sleep Important? (28:41) How to Overcome the Most Common Sleep Challenges  (31:06) Understanding Chronotypes: Are You a Morning Lark or Night Owl? (34:19) The Cost of Social Jet Lag and How to Overcome it For Better Sleep (38:52) David Protein Ad (39:54) Dr. Mah’s Top Sleep Tips for Travelers (44:08) Understanding the First Night Effect and How It Subtly Influences You (46:03) The Nappucino Phenomenon: How Naps and Caffeine Can Work Together (51:08) Small Changes to  Make for Big Sleep Improvements (53:44) Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Dr. Mah here: https://www.instagram.com/drcherimah https://www.linkedin.com/in/drcherimah https://www.drcherimah.com/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  David Protein -  https://DavidProtein.com/LINE  SYNCH ID:  MB01G7QGRE7BIKF Learn more about your ad choices. Visit megaphone.fm/adchoices

    58 min

  8. FEB 12

    They Said I Was Too Fast To Compete! How Winning Gold Shattered My Paralympic Dreams

    When Paralympic gold medalist and world-record sprinter Nick Mayhugh had a seizure at 14, it ended his professional soccer dreams, but he didn’t let it stop him from achieving athletic greatness.  In this powerful interview, Nick opens up about what it was like being unexpectedly diagnosed with cerebral palsy, the mindset that won him a gold medal in just 18 months, training with Olympic champion Noah Lyles, and the flaws he’s seen in the Paralympic classification system. Nick’s story is raw, real, and unforgettable. Whether you're an athlete, coach, or looking for inspiration, this episode delivers a masterclass in mental toughness, purpose, and resilience. (00:00)  Introduction (01:45) Growing Up Without Knowing You Have a Disability (05:14) The Seizure That Changed Nick Mayhugh’s Life Forever (08:36) How Nick Responded to His Cerebral Palsy Diagnosis (10:46) Why Nick Has to Train, Eat, and Sleep Differently (16:08) How Nick is Pushing Past the Limits of His Brain (20:26) Making the Leap From Soccer Player to World-Class Sprinter (24:35) How Nick Mayhugh Became Olympics-Ready in Just 18 Months (28:52) How Anyone Can Push Past Their Limits Like Nick (33:12) David Protein Ad (34:25) How the Paralympic Classification System Actually Works (40:04) Why Nick’s Paralympic Reclassification Changed Everything (42:30) Why Nick Mayhugh Keeps Fighting for a Fairer System (49:30) What It's Like Training with Noah Lyles and Other Elite Sprinters (53:54) Inside a Training Day with the World’s Fastest Man (58:15) How Nick Builds Mental Strength to Compete with the Best (01:00:41) WHOOP Ad (01:01:49) Nick’s Foot Injury and the Fight to Stay in Peak Condition (01:05:45) Nick Mayhugh's Running Goals for 2027 and Beyond (01:08:49) Why Nick’s Family Support Has Been Key to His Success (01:12:55) How Nick’s Bond with His Brother Has Shaped His Journey (01:18:46) How Anyone Can Step Over Their Own Line (01:24:14) Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Nick here: https://www.instagram.com/nickmayhugh https://www.facebook.com/nickwmayhugh https://www.nickmayhugh.com/ Sponsored by: David Protein -  https://DavidProtein.com/LINE  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNCH ID:  MB01CHK231YNBJP MB01W84QOVLIPAL Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 28m
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Ratings & Reviews

4.4
out of 5
7 Ratings

About

This is The Line. The show for anyone who wants to reach their full 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. Instagram: @theline.show

Information

  • Channel
    FlightStory
  • Creator
    The Line
  • Years Active
    2025 - 2026
  • Episodes
    25
  • Rating
    Explicit
  • Provider
    Flight Studio Group Ltd.

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