The Line with Dr Kristen Holmes

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 

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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!

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Birch - https://birchliving.com/KRISTEN for 20%+ off

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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
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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

Follow us here:

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

https://www.instagram.com/drkristenholmes

Follow Matt Fitzgerald here:

https://www.instagram.com/endurance_mastery/ 

https://x.com/mattfitwriter 

https://endurance-mastery.com/

Sponsored by:

KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free!David Protein - https://DavidProtein.com/LINE
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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 

Follow us here:

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

https://www.instagram.com/drkristenholmes

Follow Maximilian Martin and the Enhanced Games here:

https://www.instagram.com/maximilianbmartin/ 

https://www.instagram.com/enhanced_games/ 

https://enhanced.com/ 

Sponsored by:

Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free!

Sync-ID: MB01X0PNLWUU7LW

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