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The Line with Dr Kristen Holmes

The Line with Dr Kristen Holmes

Written by: The Line
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 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 Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • Gold Medal Mindset: The 3 Habits That Will Unlock Your Full Potential with Dr Shadé Zahrai

    Gold Medal Mindset: The 3 Habits That Will Unlock Your Full Potential with Dr Shadé Zahrai
    May 7 2026
    Why do high performers struggle with self-doubt? Behavioural expert, Dr Shadé Zahrai, joins Dr Kristen Holmes to explain confidence, mindset, and the 3 core habits behind peak performance. In this episode, Dr Shadé breaks down the reasons we overthink and self criticize, and why so many people stay stuck in victim mindsets. She shares practical tools to build self-trust, improve resilience, manage your inner critic, and focus on what you can actually control. Whether you’re an athlete, leader, or high performer, this conversation will help you think clearer, perform better, and build lasting confidence. (00:00) Intro (02:16) Revisiting the Locus of Control (09:11) How to Shift Your Mindset (12:00) Setting the Right Goals (14:14) Why Process Beats Perfection (17:02) The Importance of Finding Your Why (19:54) Ketone Ad (21:07) Why Destination Obsession Holds You Back (29:41) Habit 1 - Conscious Affiliation (34:18) Habit 2 - Self-Awareness (37:00) Habit 3 - Observation (42:53) Bonus Habit - The Power of Caring Less (45:46) David Protein Ad (46:53) Birch Ad (47:54) Asking For and Giving Feedback (51:15) Identity and How It Shapes You (55:59) Your Inner Voice Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Dr. Zahrai here: https://www.instagram.com/Shadezahrai https://www.tiktok.com/@Shadezahrai https://www.youtube.com/Shadezahrai And learn more about her book, Big Trust, here: https://www.Shadezahrai.com/bigtrust Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 hr and 9 mins
  • Your Brain is Shrinking! (And the 5 Steps to Save It): #1 Neuroscientist Dr Majid Fotuhi

    Your Brain is Shrinking! (And the 5 Steps to Save It): #1 Neuroscientist Dr Majid Fotuhi
    Apr 30 2026
    Can exercise prevent brain decline? Leading neurologist, Dr. Majid Fotuhi, joins us to reveal how neuroplasticity and improving your VO2 max can actually prevent Alzheimer’s. Discover how to boost brain performance and sharpen cognitive function through simple habits. This episode breaks down why stress and junk food might be shrinking your brain and the 5 simple pillars of brain health everyone can use to prevent it. He shares practical ways to improve memory, focus, and longevity, plus how small daily habits compound over time. If you want better energy, sharper thinking, and long-term brain health, this episode is for you. (00:00) Intro (01:54) What is a Healthy Brain? (04:19) Exercise For a Brain Healthy (10:14) Why Brain Decline Isn’t Inevitable (12:01) How VO₂ Max Affects the Hippocampus (15:10) The Impact of Stress on the Brain (17:44) Ketone Ad (18:57) Formula for Managing Stress (24:57) The Impact of Negative Thoughts (32:48) Dr. Fotuhi’s Breathing Technique for Reducing Stress (36:11) David Ad (37:18) Birch Ad (38:18) The Importance of Challenging The Brain (43:36) The Impact of Diet on Brain Health (48:58) Changing Your Brain in 12 Weeks (53:26) Supplements and Brain Health (57:58) Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Dr Majid Fotuhi here: https://www.instagram.com/dr_fotuhi/?hl=en https://www.youtube.com/drfotuhi https://drfotuhi.com/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 hr and 3 mins
  • How Losing My Leg Made Me #2 In The World: "I Am Not My Disability"

    How Losing My Leg Made Me #2 In The World: "I Am Not My Disability"
    Apr 23 2026
    What would you do if you lost your leg at 19? Noelle Lambert-Beirne, US Paralympian sprinter and long jumper, shares her journey from a life-changing moped accident to competing on the world stage, revealing mindset, recovery, and elite performance lessons. In this episode, Noelle walks through how she rebuilt her life and identity through sport, learning to train, compete, and perform with a prosthetic at the highest level. From winning her first race to facing setbacks on the world stage, she shares what it really takes to stay driven, adapt under pressure, and keep moving forward when things don’t go to plan. 00:00 Intro 02:09 The Life-Changing Accident 08:27 The Importance of Community 11:55 How She Moved On After Her Injury 15:22 Adapting to Life With a Prosthetic 18:17 Ketone Ad 19:31 Noelle’s Transition to Track and Field 21:53 The Race That Changed Everything 24:47 Finding a Coach and Competing Again 27:09 Parasport Classification and Why She Moved to Long Jump 29:49 Noelle’s Survivor Experience 37:35 Birch Ad 38:36 Getting Back Into Training After Survivor 43:41 The Build-Up to the Paris Paralympics 46:19 What Went Wrong in Paris? 48:49 Advocacy Work and Helping Amputees 56:08 Advice to People Struggling 57:57 Kristen’s Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Noelle Lambert-Beirne here: https://www.instagram.com/noellelambert/ https://www.tiktok.com/@noellelambert https://www.instagram.com/theborntorunfoundation/ Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Birch - https://birchliving.com/KRISTEN for 20%+ off Learn more about your ad choices. Visit megaphone.fm/adchoices
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    1 hr and 3 mins
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