The Line with Dr Kristen Holmes

Unlock Your Fastest Marathon Yet: The Method That Will Fix Your Pacing!

Thu, 16 Apr 2026 09:00:00 -0000

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.

(00:00) Intro

(01:09) Falling In Love With Running Early

(02:39) The Real Reason 80/20 Training Works (And What Most Get Wrong)

(04:18) Does 80/20 Training Work For Everyone?

(07:16) What Sport Teaches You About Life

(11:54) How Aging Changes Your Running

(16:09) Ketone Ad

(20:18) Self-Control And Pacing

(21:32) How Matt’s Coaching Career Evolved Over Time

(24:20) Why Individualization Is The Secret To Better Performance

(28:03) David Ad

(31:21) AI And The Future Of Coaching

(32:28) Building ‘Dream Run Camp’

(36:03) What Drives Matt In Life And Running

(40:17) What These Lessons Mean For Your Training

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Why 50% of "Clean" Athletes Are Lying! Will the Enhanced Games Fix It?

Thu, 09 Apr 2026 09:00:00 -0000

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.

(00:00) Intro

(01:24) Introducing the Enhanced Games

(06:41) What Actually Is ‘Enhancement’?

(10:32) The Potential of Enhancement for Athletes

(15:30) The First Enhanced Athlete: James Magnussen

(23:23) Anyone Can Use Enhancements

(26:43) How Safe Are Enhancements?

(30:43) Ketone Ad

(31:58) The Enhancement Product Market

(35:15) Recovery and Injury Prevention

(39:43) New World Record: Kristian Gkolomeev

(51:26) How Perceptions Is Changing

(54:46) Lance Armstrong and Enhancements

(57:22) Working With Fred Kerley

(59:55) The Holistic Nature of Enhancements

(01:02:39) How to Describe the Games to Children

(01:05:37) The Future of the Enhanced Games

(01:09:40) Kristen Takeaways

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Your Ego Is Holding You Back! 3 Steps To Achieve Inner Excellence (it worked for AJ Brown!)

Thu, 02 Apr 2026 09:00:00 -0000

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

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You Need To Control These 5 Things If You Want To See Results: Advice From A World Leading Trainer

Wed, 01 Apr 2026 12:47:00 -0000

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

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Steph Curry's Coach Reveals the Drills that Made Him The GOAT

Thu, 19 Mar 2026 09:00:00 -0000

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

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

Thu, 12 Mar 2026 09:00:00 -0000

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.

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(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

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Could George Russell and Mercedes Become Champions? 2026 F1 Predictions

Thu, 05 Mar 2026 10:00:00 -0000

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

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

Thu, 26 Feb 2026 10:00:00 -0000

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

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

Thu, 19 Feb 2026 10:10:00 -0000

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

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

Thu, 12 Feb 2026 10:00:00 -0000

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

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

Thu, 05 Feb 2026 10:00:00 -0000

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

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(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

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(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

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

Thu, 29 Jan 2026 10:00:00 -0000

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.

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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

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

Thu, 22 Jan 2026 10:00:00 -0000

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.

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

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

Thu, 15 Jan 2026 10:00:00 -0000

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.

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

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

Thu, 08 Jan 2026 06:00:00 -0000

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.

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

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

Thu, 01 Jan 2026 06:00:00 -0000

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.

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:

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Ken Rideout: Opioids Controlled My Life for Years Until Running Saved Me!

Thu, 25 Dec 2025 06:00:00 -0000

Ken Rideout is a marathon world champion, winner of the Gobi March, and proud father of four, but he was once struggling with a years-long opioid addiction. In this inspiring episode, he shares his journey through addiction, and how running helped him finally break free from the drugs. Ken shares an unfiltered look at how anyone can turn adversity into purpose and that no matter where you start, you can always fight for a better version of yourself.

In this candid conversation with Dr. Kristen Holmes, Ken bares all:

How he went from an opioid addict to marathon world champion
The ugly truth about the worst of his addiction
Why running 10 miles every day became critical to his recovery
What motivates him to keep going during extreme endurance events
How childhood trauma continues to shape his mindset
Why his addiction recovery isn’t the perfect story
How he survived a 155-mile ultramarathon in the Gobi Desert
The toughest battle he and his family has faced

This episode is not just about running or athletics, but how to face life’s hardest battles and emerge stronger on the other side.

https://www.instagram.com/theline.show

https://www.instagram.com/drkristenholmes

Follow Ken here:

https://www.instagram.com/ken_rideout/

https://x.com/KenRideout_

And learn more about his upcoming book here:

https://www.theothersideofhard.com/

(00:00) Intro

(02:33) How Ken's Dysfunctional Childhood Shaped His Life

(04:50) Early Lessons in Resilience: Ken's 5am Paper Route

(08:04) Ken's First Introduction to Drugs at Framingham State

(12:38) Making the Jump from Blue-Collar Boston to New York City

(16:19) How Percocet and Prescription Drugs Changed Everything

(20:10) When Ken Realized His Addiction Was Spinning Out of Control

(22:45) What the Drugs Brought to Ken's Life

(26:23) The Battle to Stay Sober and Relapse Struggles

(30:01) Ken Rideout’s Breaking Point in His Addiction Journey

(34:48) How Running 10 Miles Helped Ken Fight Addiction

(38:33) Bon Charge Ad

(39:35) The Emotional Toll of Quitting the Kona Ironman

(43:18) 'My Addiction Story Isn't the Perfect Recovery Story'

(48:26) Onsite Recovery: Finding Purpose Beyond Accomplishments

(53:08) How Ken Rideout Completed All World Marathon Majors in 17 Months

(56:14) Four Weeks to Prepare for the 155-Mile Gobi March Ultramarathon

(01:02:37) Ken’s Grueling Experience Competing in the Gobi March

(01:05:24) Running an Ultramarathon in Desert Conditions

(01:07:47) The Final Push to Win the Gobi March

(01:11:56) Hot Spring Spas Ad

(01:12:56) WHOOP Ad

(01:13:58) How a Running Coach Unlocked Ken's Potential

(01:16:42) How Ken Recovers From Extreme Endurance Events

(01:17:31) Why Hyrox is More Than Just a Fitness Challenge

(01:19:30) What Anyone Can Learn from Ken’s Story of Resilience

(01:23:28) The Hardest Thing Ken Has Faced: His Wife's Cancer Diagnosis

(01:28:53) Kristen Breaks Down the conversation

Sponsored by:

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Michael Jordan’s Meditation Coach: The 1 Mental Skill That Made MJ and Kobe Unstoppable

Thu, 18 Dec 2025 06:00:00 -0000

George Mumford is the mindfulness and meditation coach behind some of the greatest athletes in basketball history: Michael Jordan, Kobe Bryant, Shaquille O’Neal and so many others. He worked alongside Phil Jackson to build some of the most dominant NBA dynasties in the Chicago Bulls and Los Angeles Lakers.

Now, in this revealing conversation with Dr. Kristen Holmes, George unpacks how his personal journey gave him the insight to help the most elite basketball players become legends. In this episode, he shares:

What addiction taught George about adversity and struggle
Why Phil Jackson thought the Chicago Bulls needed mindfulness
The unseen dynamics between Michael Jordan and Scottie Pippen
How elite athletes enter “flow” under extreme pressure
What he learned from building championship teams with Phil Jackson
The truth about Shaquille O’Neal and Kobe Bryant’s relationship
The mindset that allowed Kobe to score 81 points in a single game
The 4 traits shared by all NBA legends
Simple ways anyone can begin their own mindfulness practice

This episode is a rare look inside the mental frameworks that powered some of the greatest teams of all time and a guide for anyone to apply those same principles to live a more mindful, better life.

https://www.instagram.com/theline.show

https://www.instagram.com/drkristenholmes

Follow George here:

https://georgemumford.com/

https://www.instagram.com/george.mumford

Learn more about his incredible books here:

https://georgemumford.com/books/?kuid=d8cd0d4e-2b78-498f-ac4d-d8e503aa0c91-1765934386&kref=https%3A%2F%2Fgeorgemumford.com%2F

(00:00) Intro

(02:08) Growing Up with 12 Siblings

(04:09) Injuries and George's Battle With Drug Addiction

(09:54) Overcoming Hurdles in Life and Sports

(13:57) From Functioning Addict to Working in the NBA

(16:49) How George Introduced Mindfulness to the Chicago Bulls

(20:26) Inside Michael Jordan and Scottie Pippen's Dynamic

(26:39 )The Chicago Bulls Without Michael Jordan

(31:33) How Coaches Can Help Their Athletes Get Into Flow

(36:04) Michael Jordan Under Pressure: How He Entered Flow

(41:16) Shopify Ad

(42:21) WHOOP Ad

(43:22) Phil Jackson’s Coaching Philosophy for Championship Teams

(47:03) Building a New Los Angeles Lakers Dynasty

(49:54) The Truth About Shaquille O'Neal and Kobe Bryant's Relationship

(53:00) How Athletes Can Use Mindfulness Like Kobe Bryant

(55:43) How Kobe Bryant Scored 81 Points in One Game

(57:48) The Traits All NBA Legend Shares

(01:01:57) How Anyone Can Get Started With Mindfulness

(01:06:10) Priming Your Mind for a Positive Outlook

(01:08:28) The Importance of a Daily Gratitude Practice

(01:12:03) How Anyone Can Step Over Their Own Line

(01:18:47) Kristen Breaks Down the Conversation

Sponsored by:

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Lioness Jess Carter: America Shocked Me and The Truth About the Euros Abuse!

Thu, 11 Dec 2025 06:00:00 -0000

Jess Carter is one of the most resilient defenders in women’s football, playing for Chelsea FC Women, the England Lionesses, and now Gotham FC. After making her pro debut at just 16, she rose through the ranks to become a Women’s Euros champion, and continues to dominate at the highest levels of international football. But behind the success lies a deeper story. From navigating racism in front of the world to redefining professionalism in women’s football, Jess shares the moments that nearly broke her and the choices that helped her rise.

In this powerful conversation with Dr Kristen Holmes, she explains:

Why she never saw football as just a job
The brutal transition from Birmingham to Chelsea’s elite culture
How COVID unexpectedly reshaped her fitness and focus
Why she decided to transfer to Gotham FC in the NWSL
Her experience with racism during the Euros and why she finally spoke up
What it’s really like playing with and against her partner Ann-Katrin Berger
Why the past year has been the hardest one yet in her career
What is means to win on the world’s biggest stages

Whether you’re an aspiring athlete, a football fan or looking to improve your own athletic performance, Jess Carter shares the practical steps, mindset shifts, and honest insights she’s learned from being a champion.

https://www.instagram.com/theline.show

https://www.instagram.com/drkristenholmes

Follow Jess here:

https://www.instagram.com/_jesslcarter

(00:00) Introduction

(02:13) Becoming a Pro Footballer for Birmingham City WFC

(07:26) The Pressure to be a Professional as a Teen

(10:51) Making the Jump to Chelsea FC Women

(15:24) Breaking Into the Chelsea First Team

(18:23) Emma Hayes' Impact on Player Training at Chelsea

(22:45) Jess Carter's Journey with the England Lionesses

(23:31) Winning UEFA Women’s Euro 2025 Against Spain

(25:54) What Makes Jess Carter's Playing Style Unique

(27:22) What Winning Means on the Biggest Stages

(29:08) Addressing the Racist Abuse During the Women's Euros

(33:45) Jess Carter’s Message to Her Online Abusers

(36:28) How Elite Teams Build a Winning Culture

(40:12) WHOOP Ad

(41:13) Hot Spring Spas Ad

(42:13) Jess Carter’s Transfer to Gotham FC and the NWSL

(48:09) Navigating Her Relationship with Teammate Ann-Katrin Berger

(54:09) The Differences of Women’s Football in the UK vs the US

(58:00) How Gotham FC Turned a Tough Season Into a Championship Run

(01:01:25) Gotham's Championship Game vs Washington Spirit

(01:06:14) The Lionesses and Mary Earps' Book Controversy

(01:10:18) What's Next for Jess and the English National Team

(01:12:14) How Jess Carter Keeps Her Passion for the Game

(01:14:26) Advice for Young Athletes and Their Parents

(01:18:41) Kristen Breaks Down the Conversation

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We Almost Quit in 2022! Aryna Sabalenka’s Coach on the Journey to Be World’s #1 Tennis Player

Thu, 04 Dec 2025 06:00:00 -0000

Jason Stacy is a high performance coach who’s worked with some of the most talented athletes globally. But for the past seven years, he’s focused his career on helping Aryna Sabalenka become the #1 tennis player in the world. Now, Jason joins The Line to share the coaching principles that have fueled Aryna’s success, and how anyone can apply these same strategies to achieve and sustain success in any field.

In this candid conversation with Dr Kristen Holmes, he breaks down:

Why he couldn’t turn down the opportunity to be Aryna Sabalenka’s coach
The importance of emotional regulation in high-performance sports
His non-traditional path to become an elite coach
The mindset required to become a champion at the highest level
The three areas Aryna Sabalenka needed to improve to become the best
Why fun can be one of the most important aspects of training
What happened behind the scenes from Aryna’s toughest year
Why your biggest strength can also become your biggest weakness

Whether you’re an aspiring coach, a seasoned athlete, or anyone on a path to personal growth, this episode delivers actionable insights to master both the mental and physical aspects of high achievement.

https://www.instagram.com/theline.show

https://www.instagram.com/drkristenholmes

For more from Jason, find him here:

https://www.instagram.com/jasonstacy.coach

https://www.linkedin.com/in/jasonstacycoach/

https://www.thepressurecode.com/

And keep an eye out for his upcoming book:

The Pressure Code: How Elite Performers Align Energy, Emotions, and Environment.

(00:00) Introduction

(02:19) Jason's Journey from Homeless to Elite Coach

(07:33) Why Jason Became a Tennis Coach

(12:30) How He Became Aryna Sabalenka's Coach

(19:18) Building the Best Environment for Success

(22:31) Jason’s Evolving Coaching Approach with Sabalenka

(25:33) The Emotional Side of Aryna's Game

(28:50) How to Manage Emotion in High-Pressure Situations

(35:39) Bon Charge Ad

(36:42) WHOOP Ad

(37:56) What Sets Aryna Apart From Other Players

(42:08) The Breakthrough Moment for Grand Slam Success

(48:17) The Four States Athletes Need for High-Performance

(55:13) How They Approach Any and All Opponents

(59:55) The Importance of Fun in a Rigorous Schedule

(01:07:19) The Emotional Impact of Sabalenka's First Grand Slam Title

(01:10:48) Behind the Scenes of Sabalenka's Serve in 2022

(01:18:18) Battle of the Sexes: Aryna Sabalenka vs Nick Kyrgios

(01:20:46) The Teams' Goals for 2026

(01:29:27) Kristen Breaks Down the Conversation

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Neuroscientist Dr. Tara Swart: What Your Brain is Trying to Tell You and How to Listen

Thu, 27 Nov 2025 06:00:00 -0000

Dr. Tara Swart is a neuroscientist, psychiatrist, and senior lecturer at MIT. She is also the New York Times Best-Selling author of The Source and The Signs, where she explores the science behind intuition, manifestation and personal transformation. Now, she’s joining the Line to share groundbreaking insights that turn neuroscience into practical tools for growth and self-mastery.

In this powerful conversation with Dr Kristen Holmes, she reveals:

The neuroscience behind creativity, mental health, and elite performance
Why intuition isn’t mental, but deeply connected to the body
How to use microhabits to shift your behavior
Why certain people struggle so much with meditation
How to use visualization and manifestation backed by real science
Ways to make vision boards actually work for you
Why modern life is disconnecting you from your body
How neuroplasticity gives you the power to reinvent your brain

Whether you're a skeptic, a believer or just curious about brain science, this episode will teach you concrete ways to sharpen your mind and change your life.

https://www.instagram.com/theline.show

https://www.instagram.com/drkristenholmes

Follow Dr. Swart here:

https://www.taraswart.com/

https://www.instagram.com/drtaraswart

https://x.com/TaraSwart

(00:00) Introduction

(02:15) What Does Intuition Mean to You?

(05:13) How Intuition and Creativity Work Together

(07:05) Everyone Has an Intuition

(09:27) Strengthen Your Intuition Using Neuroplasticity

(11:33) How Your Senses Influence Intuition

(15:00) Dr. Swart’s Neuroplasticity Philosophy Explained

(16:16) How Technology and AI Impact Your Brain

(20:54) Using Somatic Awareness to Understand Your Body

(27:10) What Is Neuroplasticity?

(32:34) How Athletes' Brains Work Differently

(34:38) Meditation vs. Mindfulness for Athletes

(36:08) Unlocking the Brain Through Mindfulness

(40:50) The Counterclockwise Aging Study

(43:33) Hot Spring Spas Ad

(44:34) WHOOP Ad

(45:35) How Manifestation and Visualization Really Work

(48:35) Using Vision Boards to Manifest Goals

(53:15) Step-by-Step Guide to Create a Vision Board

(58:40) The Power of Visualization

(1:00:45) Exploring the Soul

(1:03:57) Receiving Signs from the Universe

(1:11:12) Healthy Ways to Process Grief and Loss

(1:20:57) Kristen Breaks Down the Conversation

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Bat Flip Legend José Bautista’s Baseball Journey: His Highlights, Low Points, and Legacy

Thu, 20 Nov 2025 06:00:00 -0000

José Bautista is a 6x MLB All-Star, Toronto Blue Jays legend, and one of baseball’s most iconic power hitters. Known for his historic bat flip and fierce competitiveness, he played 18 seasons in Major League Baseball and redefined hitting in the modern game. Now, he opens up about the moments that made him, broke him, and transformed him, both on and off the field.

In this wide-ranging conversation with Dr Kristen Holmes, he divulges:

The mindset that helped him survive trades, doubt, and rejection in the MLB
How the Toronto Blue Jays unlocked his true potential as a hitter
The truth behind his iconic bat flip and the brawl that followed
Three lessons every young athlete needs to hear
The MLB pitchers he hated facing the most
Why talent alone didn’t keep him in the league for 18 years
How growing up in the Dominican Republic shaped his competitive edge
When he finally knew it was time to retire

Whether you're a baseball fan or looking to learn from an elite athlete, this episode reveals how José Bautista rewrote the blueprint for success, and, more importantly, how you can apply the same simple principles to achieve your own.

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(00:00) Introduction

(01:56) José's Unconventional Journey to Major League Baseball

(06:46) Being on Five MLB Teams in One "Crazy" Year

(11:18) How Joining the Toronto Blue Jays Changed Everything

(16:03) The Piece of Advice that Fixed José's Swing

(20:13) The Unique Pressure of Playing for Canada's Only MLB Team

(22:13) José's Incredible Home Run Surge

(24:13) Favorite Stadiums and Most Hated Pitchers

(26:23) How Data and Analytics Changed Baseball

(29:45) The Story Behind José Bautista’s Iconic Bat Flip

(32:59) Why the Fight with the Texas Rangers Happened

(37:39) Bon Charge Ad

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(39:43) Representing the Dominican Republic in the 2020 Olympics

(40:58) Why Baseball is King in the Dominican Republic

(44:55) Knowing When it Was Time to Retire From Baseball

(48:22) Being Inducted into the Blue Jays' Level of Excellence

(50:06) What Baseball Taught José About Himself

(51:16) José’s Top 3 Pieces of Advice for Young Athletes

(56:56) How Pro Athletes Should Handle Their Success

(1:00:57) Who Had the Best Blue Jays Bat Flip?

(1:03:37) The New MLB and its Next Generation of Players

(1:10:17) How Anyone Can Take the First Step Toward Excellence

(1:13:59) Where to Find José Today

(1:15:45) Kristen Breaks Down the Conversation

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Muscle Growth Doctor: 3 by 5 Protocol You Need To Build Your Strength

Thu, 13 Nov 2025 11:00:00 -0000

Dr. Andy Galpin is a world-renowned human performance scientist and coach who’s redefining how we think about strength, longevity, and optimal health. He’s spent years training the world’s more elite athletes from the NFL, NBA, MLB, PGA, Boxing, and Olympics, while also conducting groundbreaking research on human performance. Now, he joins The Line to share his unique perspective on why strength training isn’t just about fitness - it’s a vital tool to live longer, think clearer, and feel stronger at every stage of life.

In this eye-opening conversation with Dr. Kristen Holmes, he reveals:

Why strength training impacts nearly every system in the body
The biggest myths keeping you from real progress
How to overcome gym anxiety and start training today
Whether soreness really means you're working out right
The 3x5 method that builds strength in less time
How grip strength predicts your brain health and future
If creatine is actually beneficial
Exactly how much protein to eat for muscle growth and performance
What “performance anchors” are and how they fast-track results

If you're ready to stop guessing in the gym, build real strength, and take control of your long-term health, this is the episode you need to hear.

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Follow Andy here:

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(00:00) Intro

(02:48) Strength Training Benefits Nearly Every Aspect of Life

(04:45) Debunking Strength Training Myths

(07:13) What Counts as Strength Training?

(10:58) How to Start Strength Training & Overcome Gym Anxiety

(15:29) Should You Train Until You're Sore?

(19:11) The 3x5 Program: Best Way to Build Muscle

(24:43) How Strength Training Impacts Longevity

(27:26) Why Grip Strength Matters & What It Predicts

(30:59) The Link Between Strength and Cognition

(32:57) Is It Ever Too Late to Start Strength Training?

(35:07) How Much Protein Do You Need to Build Strength?

(44:26) Andy Galpin’s Creatine Recommendations

(47:42) Why Supplement Certification Matters

(50:31) What's the Best Creatine to Take?

(56:10) WHOOP Ad Read

(57:12) Hot Spring Spas Ad Read

(58:13) Andy Galpin’s Coaching Background & Philosophy

(1:02:34) Find Your Performance Anchors to Drive Progress

(1:06:27) Do You Need a Coach to Succeed?

(1:09:05) Why You Need to Individualize Your Training Program

(1:13:01) The Importance of Tracking Your Training Logs

(1:19:05) The Differences in Strength Training for Men and Women

(1:23:54) Andy's Career Highlight: Helping People Reach Their Goals

(1:28:10) The Trait You Need to Reach Your Full Potential(1:37:18) Kristen Breaks Down the Conversation

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Kim Kardashian's Personal Trainer Senada Greca Reveals How Women Should Be Training!

Thu, 06 Nov 2025 06:00:00 -0000

Senada Greca is a top fitness expert and personal trainer who’s transforming the way women approach fitness and nutrition. From working with Kim Kardashian to overcoming her own personal challenges, Senada shares how strength training and consistency can literally change your body and mind. Whether you're looking to build muscle, improve your nutrition, or simply stay motivated, this episode will inspire you to show up for yourself and make fitness a non-negotiable part of your life.

In this eye-opening conversation with Dr. Kristen Holmes, she reveals:

Why women should rethink the value of strength training
What it’s actually like to train Kim Kardashian
The most effective way to build muscle
How to fit workouts into any busy schedule
Why women should ditch diet culture
Whether it’s possible to actually reduce belly fat
The protein mistake too many women make
The best at-home weight lifting exercises

If you’re ready to rethink your approach to fitness, commit to your health, and build a better future for yourself, this is the episode you need to watch.

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Follow Senada here:

https://www.instagram.com/senada.greca

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(00:00) Introduction

(2:28) Consistency vs Motivation: What Really Matters for Fitness

(5:47) How to Fit Exercise Into Your Busy Schedule

(9:58) The Secret Behind Kim Kardashian’s Strength

(12:14) What It's Like to Train Kim Kardashian

(13:33) Senada Greca's Approach to Personal Training

(17:47) How to Create an Effective At Home Workout

(21:19) The Best Exercises for Maximum Results

(23:55) Senada Greca's Daily Fitness and Nutrition Routine

(28:59) How to Build Confidence to Start Going to the Gym

(32:50) Can You Actually Lose Belly Fat with Exercise?

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(37:26) Senada's Journey to Strength and Health

(43:06) Breaking Destructive Cycles and Creating Lasting Change

(46:10) The Connection Between Trauma, Fitness, and Health

(49:20) How to Grow Into the Person You Aspire to Be

(54:24) Talking with People Who Don't Support Your Goals

(59:10) Strength Training for Women and the Fear of Getting Bulky

(1:02:24) Where Women Go Wrong with Nutrition

(1:07:09) Are Supplements and Creatine Worth It?

(1:10:08) How to Control Cravings for Sweet Treats

(1:12:38) Senada Greca's Advice to Start Your Fitness Journey

(1:15:53) Kristen Breaks Down the Conversation

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Calum Nicholas: What I Learned From F1 Champion Max Verstappen & 10 Years With Red Bull!

Thu, 30 Oct 2025 06:00:00 -0000

Calum Nicholas has had an inside look at some of the most historic moments of Formula One. The former technician at Red Bull Racing spent over a decade traveling with the team, experiencing some of F1’s most intense seasons and dramatic championships. Now he’s now an ambassador, author of Life in the Pit Lane, and a leading voice in making motorsport more diverse.

In this gripping conversation with Dr. Kristen Holmes, he reveals:

What it’s like working with Max Verstappen behind the scenes
Why F1 pit stops fail and how teams recover
The true toll of the 2021 F1 World Championship fight
How the 2026 F1 regulations will reshape the grid
Red Bull’s strategy for the fastest pit stops in F1
The reality of losing a teammate in Formula One
How to handle pressure and perform when everything is on the line
When we’ll see the next female Formula One driver
If Cadillac made the right driver picks for 2026

Regardless of whether you’re an F1 fan, anyone will be able to appreciate Calum’s wisdom about pressure, purpose, and what it really means to perform at your highest level.

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Follow Calum Nicholas here:

https://www.instagram.com/f1mech

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(00:00) Introduction

(01:31) From F1 Mechanic to Red Bull Ambassador

(08:11) Marussia and Jules Bianchi's Tragic Death

(12:58) Inside the High-Pressure World of Formula One

(17:31) What Happens When a Pit Stop Goes Wrong?

(21:30) Handling Mistakes and Overcoming Failure in F1

(25:40) Functional Fitness: Physical and Mental Training for F1

(31:37) Working with F1 Champion Max Verstappen

(34:23) Winning the 2021 F1 World Championship

(42:39) WHOOP Ad

(43:41) Hot Spring Spas Ad

(44:41) Mental Health Struggles in Elite Motorsports

(50:06) Speaking Up About Diversity in Formula One

(55:57) Current F1 Diversity Efforts and Progress

(58:04) The Barriers That Still Exist in Formula One

(1:08:59) Cadillac Joins the F1 Grid in 2026

(1:12:32) What Fans Should Expect from the 2026 Regulations

(1:17:52) What Teams Will Struggle Under the 2026 Rules

(1:21:33) Calum's Book and His Next Steps

(1:27:11) Kristen Breaks Down the Conversation

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NBA Trainer Chris Brickley Reveals the Secret Drills, Workouts, & Stories Behind NBA All-Stars!

Thu, 23 Oct 2025 10:00:00 -0000

Chris Brickley is the go-to trainer for the biggest names in basketball. Starting his career under coaching legends Rick Pitino and Phil Jackson, Chris made bold moves that ultimately set the stage for his breakthrough in the NBA. He’s worked with elite players like LeBron James, Carmelo Anthony, Kevin Durant, and Donovan Mitchell, shaping their training regimens and taking their games to new heights.

Now in this exclusive interview with Dr. Kristen Holmes, he take us behind the scenes of:

The coaching test he had to pass to join the Knicks
How Chris trained NBA stars while homeless
Whether he would ever want to coach an NBA team
The toughest crossroads he’s faced in his career
How NBA superstars LeBron James and Kevin Durant stay elite
Who Chris is most excited to watch in the 2025-26 NBA Season
How he’s grown from an NBA trainer into a global brand
What it actually takes to be one of the best player in the world

If you're a basketball enthusiast, aspiring coach, or just curious about the world of elite basketball, this episode of the Line is packed with valuable insights and tips from one of the best in the business.

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Follow Chris Brickley here:

www.instagram.com/cbrickley603

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(00:00) Introduction

(02:33) Breaking into the NBA with the New York Knicks

(06:09) Gaining Trust with Carmelo Anthony & NBA Stars

(09:01) Why Chris Left the Knicks

(11:25) From Nike Deal to Homeless

(14:07) How Chris Brickley Built His Name

(17:09) Behind the Elite BlackOps Sessions & Runs

(20:21) Chris Brickley's 300 Drill

(23:37) Previewing the 2025-26 NBA Season

(27:38) Coaching in the NBA

(29:20) How Chris Sharpens His Coaching Skills

(31:52) Becoming a Global Brand with Puma

(33:35) Bon Charge Ad

(34:36) WHOOP Ad

(35:37) Chris' College Journey & NBA Dreams

(39:22) Starting the Chris Brickley Invitational

(42:19) Making the Decision to Transfer to Louisville

(44:08) Meeting Coach Rick Pitino for the First Time

(47:39) Developing His Own Coaching Style

(55:20) How Chris Brickley Analyzes Basketball

(01:00:55) What Phil Jackson Taught Chris About Coaching

(01:05:19) Caitlin Clark & The Rise of the WNBA

(01:07:25) Training Angel Reese and WNBA Stars

(01:09:58) What Separates the Greatest NBA Players

(01:12:40) Chris’s Bond with Tim Hardaway, Donovan Mitchell & LeBron James

(01:14:15) Why LeBron James is the G.O.A.T.

(01:16:36) The Controversy of NBA Player Load Management

(01:22:13) Kristen Breaks Down the Conversation

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The Line - Official Trailer

Fri, 17 Oct 2025 14:24:00 -0000

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.

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