The Line with Dr Kristen Holmes

FlightStory
  • 4.3 (6)
  • 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. 2D AGO

    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

  2. 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

  3. FEB 5

    Maxim Naumov's 2026 Olympic Dream, and How He Kept It After His Parents Death

    U.S. figure skater Maxim Naumov opens up about his inspiring path to the 2026 Olympics. From starting on the ice at just 3 years old to the tragedy of losing his parents in the DC Plane Crash, Maxim opens up about the defining moments of his career. Discover how he found the strength to continue skating, his breakthrough moment to make the Olympic Team, and how he stayed resilient through life’s most challenging moments. This episode is a must-watch for fans of figure skating, Olympic dreams, or anyone looking to find strength through adversity. (00:00) Introduction  (01:29) Why Maxim Naumov Was Always Meant to Skate (03:45) The Moment Maxim Realized He Could Compete with the Best (07:03) Maxim's Journey to Become an Olympic Skater (09:32) The Skate that Won Maxim a Spot on Team USA (13:50) One Year After the Potomac Crash That Took His Parents (17:25) How Maxim Took Over His Parents' Coaching Program (19:32) What It’s Like to Coach and Grieve at the Same Time (22:59) How the Ice Skating Community Rallied After Tragedy (24:52) What Drove Maxim Back to the Ice After Losing His Parents (27:58) How Legacy on Ice Became a Turning Point in His Career (30:48) WHOOP Ad (31:51) Remembering the Skating Legends Who Raised Him (33:36) The Deep Connection Maxim Shared with His Parents On and Off the Ice (38:34) Why Coaching Is Maxim's Next Great Calling (41:40) Unpacking Maxim's Approach for the 2026 Olympics (45:14) Shopify Ad (46:20) The Meaning Behind Maxim Naumov's Olympic Routines (51:41) Ilia Malinin and Team USA in the Olympics (55:59) Life After the Olympics: Recovery, Worlds, and Mental Health (59:29) Maxim's Message to Anyone Struggling to Keep Going (01:03:17) Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Maxim here: https://www.instagram.com/maximnaumov https://maxnaumov.com/ Sponsored by:  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Shopify - https://shopify.com/kristen for your $1 trial SYNCH ID:  MB01LSNNE5PFD6L MB011ZUVYWJBD3Y Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 8m

  4. JAN 29

    Dr. David Spiegel: The Hypnosis Technique Behind the World’s Best Golfers (And How You Can Use It!)

    Hypnosis expert explains how hypnosis heals pain, boosts performance & rewires the brain. Dr. David Spiegel is a world-renowned psychiatrist, Stanford professor, and pioneering researcher in the field of hypnosis. With over four decades of clinical experience and more than 7,000 patients treated, he’s helped redefine how the mind can influence the body. Now, he exposes the science, myths, and mind-blowing potential of hypnosis to your body and performance. In this enlightening  conversation with Dr Kristen Holmes, he reveals: Why hypnosis is so misunderstood and what it actually does in your brain The difference between stage tricks and meaningful clinical hypnosis How hypnosis helped Rory McIlroy break his Masters’ Curse What every athlete needs to know about elevating their game through hypnosis The moment Dr. Spiegel was told his hypnosis was “illegal” How hypnosis can calm anxiety and control pain (even during childbirth!) The surprising factors that determine whether you can be hypnotized Why hypnosis is a game-changer for golfers, including Tiger Woods Whether you're an athlete, clinician, or simply curious about the mind-body connection, this episode breaks down how you can use hypnosis to take back control of your health and performance. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Dr. Spiegel and his work here: https://www.youtube.com/@Reverihealth https://www.reveri.com/ https://med.stanford.edu/profiles/david-spiegel And a special opportunity for the Line community: Use the code LINE20 for a 20% discount on Reveri for their yearly and lifetime memberships: https://www.reveri.com/ (00:00) Introduction (02:42) What is Hypnosis Understanding the Basics (06:13) Why Hypnosis Has a Bad Reputation (06:54) The Key Differences Between Stage & Clinical Hypnosis (09:00) Why Everyone Can't Be Hypnotized, But Anyone Can Benefit From It (11:10) What It Says About You if You're Hypnotizable (16:52) The Super Power of the 21st Century The Ability to Control Your Body (19:12) Dr. Spiegel's "Illegal" First Hypnosis Patient (22:30) Hypnosis for Stress, Phobias, and Pain Management (24:24) WHOOP Ad (25:34) How Rory McIlroy Used Hypnosis to Break His Masters Curse (30:23) Using Hypnosis to Improve Athletic Focus (34:20) How Coaches and Athletes Can Get Started with Hypnosis (36:03) Unlock New Levels of Performance with Hypnosis (39:33) The Surprising Ways Hypnosis Can Create Real Physical Changes (41:32) How Tiger Woods Used Hypnosis to Elevate His Game (44:12) How Athletes Can Most Effectively Visualize (46:22) The Difference Between Hypnosis and Flow State (47:59) Using Hypnosis to Learn From Your Worst Moments (51:29) Hot Spring Spas Ad (52:30) How Dr. Spiegel is Bringing Hypnosis to More People with Reveri (01:00:07) The Most Unexpected Moment of Dr. Spiegel’s Career (01:07:01) Kristen Breaks Down the Conversation Sponsored by:  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Hot Spring Spas - https://hotspring.com/kristen  SYNCH ID:  MB01PTTO2LG9OCV MB01WGR09LLH01Z MB01C5ZQKOX1NEA Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 11m

  5. JAN 22

    Victoria's Secret Trainer: The Training Mistakes My Most Famous Clients Make…And How to Fix Them

    Joe Holder is not just a renowned fitness coach; he's a Nike Master Trainer, GQ Columnist, and a health innovator who’s redefined fitness for the modern world. With years of experience training iconic supermodels like Naomi Campbell, Bella Hadid, and Romee Strijd, Joe blends athletic training with a deep focus on mental and emotional health, creating a holistic approach that’s changing lives. In this motivational conversation with Dr. Kristen Holmes, Joe reveals the insider secrets that go beyond just working out: How anyone can program their training like a supermodel Why mental health and emotional well-being are essential to reach your fitness goals How to stop obsessing over the scale and measure success in new ways Why training for the Victoria’s Secret Fashion show is like training for a marathon The unexpected habits that sabotage your fitness gains Why nutrition is the most important factor for performance How to achieve the perfect balance of high and low intensity workouts in your routine Why every person should run a marathon at least once in their life \Whether you're a fitness enthusiast, a seasoned athlete, or someone looking for that extra boost of motivation, Joe's transformative philosophy will inspire you to elevate your fitness journey and leave you ready to take action. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes  Follow Joe here: https://www.instagram.com/joeholder https://www.youtube.com/c/JoeHolder (00:00) Introduction (02:46) How a Football Injury Led Joe to a Career Training Supermodels (09:12) Getting Runway Ready for the Victoria's Secret Fashion Show (10:34) Training Models for Peak Performance, Not Looks (15:48) How Anyone Can Program Their Training like a Model (21:19) Using Nutrition to Fuel Your Performance and Speed Recovery (24:01) Proven Techniques for Creating a Healthy Calorie Deficit (29:37) How to Train Without Obsessing Over Your Weight (33:00) Body Dysmorphia in Men and How It Affects Their Fitness (36:56) David Protein Ad (38:09) How to Avoid Overtraining and Achieve a Balanced Routine (40:57) Common Mistakes That Sabotage Fitness Progress (46: 51) Joe’s Baseline Fitness Assessment for New Clients (50:22) Why Running Is Critical in Joe’s Fitness Routine (55:06) WHOOP Ad (56:08) Shopify Ad (57:13) Why Training Should Focus on Elevating Your Weakest Areas (59:54) How to Identify Your Strengths and Weaknesses in Fitness (01:04:45) Can MAHA Create Real Change in Public Health? (01:09: 37) The Role of Private Companies in Influencing Public Health (01:14:09) Joe’s Top 3 Tips for Fitness, Diet and Mindfulness (01:19:41) How Anyone Can Step Over The Line in Their Fitness Journey (01:22:13) Kristen Breaks Down the Conversation Sponsored by: David Protein -  https://DavidProtein.com/LINE  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Shopify - https://shopify.com/kristen for your $1 trial SYNC ID: MB01JNV9QJSP1LI MB01PBCKTOAQDG1 MB01OP2H6RLL0II MB01EB3ECD1ISMN MB01MHZA6CEBHUI Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 31m

  6. JAN 15

    Dopamine Expert: The Framework Anyone Can Use to Rebalance Their Dopamine Levels

    Dr. Anna Lembke is a world-leading psychiatrist and addiction expert, known for her groundbreaking work on the relationship between dopamine, addiction, and modern society’s increasing obsession with instant gratification. She’s spent years studying how our brains are being rewired by new substances, social media, and technologies, while helping countless patients break free from their holds.   In this eye-opening conversation with Dr. Kristen Holmes, Dr. Lembke shares critical insights on how to live a healthier, more balanced life in an overstimulated world: How dopamine subtly drives your decisions, actions, and behaviors Why doomscrolling drowns your brain in dopamine and creates an addictive loop The science-backed method she uses to help patients rebalance their dopamine  Why the dopamine response curve is so different for social media and exercise The power of mindfulness and self-binding strategies to break addictive behaviors Why today’s society fuels addictive behaviors, leading to anxiety, depression, and isolation How to know if your bad habits are starting to becoming addictive The science behind addiction and the central role dopamine plays in it Whether you’re struggling with tech overload, trying to curb unhealthy habits, or just curious about dopamine’s underlying influence, this episode is a must-listen to take control of your life. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes  Follow Dr. Lembke here: https://www.annalembke.com/  https://med.stanford.edu/profiles/anna-lembke And learn more about her books: https://www.annalembke.com/dopamine-nation  https://www.annalembke.com/drug-dealer-md  (00:00) Introduction (02:25) Understanding Addiction and Dopamine (04:46) Not All Dopamine Responses Are the Same (06:53) Dopamine in the Modern World (10:24) How Dopamine Influences Our Decisions (11:57) Resisting a Drugified World (16:02) How Dr. Lembke Approaches  Her Personal Technology Use (19:51) How to Know if a Behavior is Becoming Addictive (25:31) Are We Doomed to Stay Stuck on Our Phones? (28:46) ChatGPT's Potent Impact on Dopamine and Behavior (31:26) WHOOP Ad (32:29) Can Controlled Pain Help Treat Addictive Behavior? (36:01) The Prevalence of Addiction in Athletes (40:27) How to Stop Work From Becoming an Addiction (42:53) Dr. Lembke’s Method to Rebalance Dopamine in Her Patients (50:28) Using GLP-1s to Curb Addictions (56:34) The Power of Support Groups (1:00:03) The Role of Shame in Addiction (01:02:33) Using Radical Honesty to Break Addictive Patterns (01:08:20) Kristen Breaks Down the Conversation Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNC ID: MB01XIHOWOOAC4N MB01V4JA7FFTP34 MB01D96VVBNMSCG Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 13m

  7. JAN 8

    Simone Biles’ Coach: The Winning Formula Behind History's Greatest Gymnast

    Cécile Canqueteau-Landi is the world-renowned coach behind the greatest gymnast of all time: Simone Biles. A former Olympian herself, Cécile has spent over 40 years inside the intense, high-stakes world of elite gymnastics. After guiding stars like Biles and Jordan Chiles to international success, she’s now leading the University of Georgia’s program into a bold new chapter. In this fascinating conversation with Dr. Kristen Holmes, Cécile pulls back the curtain on what it takes to coach gymnastics at the highest level and how the sport is finally evolving: How Simone Biles conquered the historic Yurchenko Double Pike Vault The hidden challenges of coaching the world’s most decorated gymnast What’s really behind the NCAA gymnastics boom  The exact moment she knew Simone couldn’t compete in Tokyo Why gymnastics coaching had to change and how it finally is The real story behind Jordan Chiles’ bronze medal controversy Why today’s gymnasts are competing longer, stronger, and freer The Olympic legacy that runs deep in Cécile’s own family But this episode isn’t just about gymnastics. It’s a conversation about resilience, reinvention, and what it takes to set your own bar—and keep raising it. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Cécile and the GymDogs here: https://www.instagram.com/cecilelandi https://www.instagram.com/ugagymnastics  (00:00) Introduction (02:25) Cécile's Career as an Elite Gymnast (04:54) Why Gymnasts Used to Be “Old” at 16 (07:30) Representing France in the 1996 Olympics (10:12) The Sacrifices Cécile Made for Gymnastics (11:43) Leaving France to Pursue a Coaching Dream (14:43) The Unexpected Phone Call to Become Simone Biles' Coach (18:36) The Coaching Approach Simone Needed (20:26) Building Trust With Your Athletes (22:47) How Simone Mastered the Yurchenko Double Pike Vault (26:26) Simone Biles, the 2020 Olympics, and the Twisties (36:16) Behind the Scenes of Simone's 2024 Comeback (42:09) Will Simone Biles Compete in the 2028 Olympics? (42:38) Hot Spring Spas Ad (43:39) Cécile’s Approach for a New Type of Gymnastics Coaching (47:53) The Challenge of Coaching the World's Best Gymnasts (52:33) A New Chapter: Coaching Gymnastics at the University of Georgia (56:09) Balancing Elite and NCAA Gymnasts (58:09) Is the NCAA Extending Gymnasts' Careers? (01:01:15) Jordan Chiles' Bronze Medal Controversy (01:05:19) Will This be Enough to Save Jordan Chiles' Bronze? (01:07:00) WHOOP Ad (01:08:02) Cécile’s Olympic Games Family Legacy (01:15:59) How Athletes Can Step Over Their Own Line (01:19:49) Kristen Breaks Down the Conversation Sponsored by: Hot Spring Spas - https://hotspring.com/kristen  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  SYNC ID: MB01OVDPOG3ZRS2 MB01WAR2DECFCPR MB01UG9IZ6BEZAE Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 24m

  8. JAN 1

    Dr. William Li: Common Nutrition Myths Destroyed by Science! The Reality About What You Should Really Eat

    Dr. William Li is a world-renowned doctor, researcher, and bestselling author known for showing how everyday foods can powerfully influence health. His groundbreaking books Eat to Beat Disease and Eat to Beat Your Diet have transformed how thousands think about nutrition, gut health, and immunity. Now, in this empowering conversation with Dr. Kristen Holmes, he goes deeper than ever into the simple dietary shifts that can radically upgrade your body. He explains: Why most people are eating more protein than they need Why blueberries can be more effective than supplements The best foods to build a stronger immune system How to eat to reset your gut health Why you shouldn’t overlook when you eat your meals How to eat healthy on a tight budget, without sacrificing nutrition Whether supplements and probiotics are truly worth taking The surprising benefits of dark chocolate This episode is your practical guide to using food to become your best self. Whether you're an athlete, or just trying to feel better in your body, Dr. Li offers the tools to transform your health one meal at a time. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Dr. Li here: https://www.instagram.com/drwilliamli https://www.youtube.com/c/drwilliamli  For more on his books, look here: https://drwilliamli.com/book-li/ https://drwilliamli.com/etb-diet-book/ (00:00) Introduction   (02:23) Is Food the Key to Prevent Illness and Disease?   (07:37) The Best Foods to Boost Immune Health   (16:28) How Your Diet Can Activate Stem Cells Naturally   (19:37) The Unexpected Health Benefits of Eating Dark Chocolate   (23:42) Top Myths About Inflammation Debunked   (27:41) Why It's Important to Time Your Meals Around Sleep   (31:04) How to Easily Fit Intermittent Fasting Into Your Life   (35:12) WHOOP Ad   (36:15) Rethinking Calories: Do They Matter?   (38:01) Affordable Ways to Eat Healthy and Avoid Ultra-Processed Foods   (42:51) What Are Ultra-Processed Foods?   (45:13) Dr. Li’s Personal Diet: The MediterAsian Approach   (48:56) How to Build Your Own Personalized Eating Plan   (54:03) How Gut Health Impacts Your Whole Body   (56:46) Using Food to Improve Gut Health and Ease Discomfort   (01:00:22) Are Bloating and Gas Normal?   (01:02:22) Bon Charge Ad   (01:03:25) Hot Spring Spas Ad   (01:04:26) Should You Take Supplements and Probiotics?   (01:06:34) The 2 Probiotics Dr. Li Recommends   (01:11:40) A Nutritionist's Take on Protein, Collagen, and Creatine   (01:18:54) Dr. Li's 3 Nutrition Tips for a Healthy New Year   (01:25:09) Kristen Breaks Down the Conversation   Sponsored by: Hot Spring Spas - https://hotspring.com/kristen  WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% offSYNC ID: MB01DJUISW7LPJY Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 29m
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Ratings & Reviews

4.3
out of 5
6 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
    19
  • Rating
    Explicit
  • Provider
    Flight Studio Group Ltd.

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