The Line with Dr Kristen Holmes

Episodes

• Gold Medal Mindset: The 3 Habits That Will Unlock Your Full Potential with Dr Shadé Zahrai 07.05.2026 1h 9m

  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
• Your Brain is Shrinking! (And the 5 Steps to Save It): #1 Neuroscientist Dr Majid Fotuhi 30.04.2026 1h 3m

  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
• How Losing My Leg Made Me #2 In The World: "I Am Not My Disability" 23.04.2026 1h 3m

  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
• Unlock Your Fastest Marathon Yet: The Method That Will Fix Your Pacing! 16.04.2026 47m

  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 Learn more about your ad choices. Visit megaphone.fm/adchoices
• Why 50% of "Clean" Athletes Are Lying! Will the Enhanced Games Fix It? 09.04.2026 1h 15m

  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 Learn more about your ad choices. Visit megaphone.fm/adchoices
• Your Ego Is Holding You Back! 3 Steps To Achieve Inner Excellence (it worked for AJ Brown!) 02.04.2026 1h 18m

  What is the key to reaching your potential? Your ego and obsession with results might actually be the problem! In this episode, mental performance coach Jim Murphy explains the "Inner Excellence" mindset famously used by NFL stars like AJ Brown on the sidelines. Jim and Dr Kristen Holmes break down the 3 pillars behind peak performance, why being totally present in the moment matters more than the result, and how to beat your next overthinking spiral.  So if you’re an athlete or simply want to operate at your best, this conversation will help you perform with more peace, presence, and purpose. (00:00) Intro (00:31) Jim’s Personal Journey To Inner Excellence (06:49) Jim On Mastering The Ego And Finding Resonance (14:41) The Power Of Presence (19:32) Ketone Ad (20:46) The Moment That Changed Jim’s Life (31:58) The 3 Pillars Of Excellence (37:50) 5 Questions That Lead To Freedom (42:26) David Ad (43:33) Steve Kerr's 4 Team Values (49:05) Tools To Reframe Your Mindset (52:37) Learn To Love Your Opponent (56:31) The Power Of Gratitude And How It Leads Us To Beauty (59:16) How To Create True Meaning (1:04:03) The Traps Of Modern Life (1:09:19) The Three Worlds Model (1:13:38) Kristen Takeaways Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Jim Murphy here: https://www.instagram.com/innerexcellencejimmurphy/  https://innerexcellence.com/  Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! David Protein - https://DavidProtein.com/LINE  Sync-ID: MB01OHNQ6F5TALT Learn more about your ad choices. Visit megaphone.fm/adchoices
• You Need To Control These 5 Things If You Want To See Results: Advice From A World Leading Trainer 01.04.2026 1h 14m

  Do you want to train like World Champion CrossFit athletes, Mat Fraser or Katrín Davíðsdóttir? Coach Ben Bergeron explains what it takes to be world champion.   In this episode Ben Bergeron breaks down the importance of discipline, emotional regulation, and his 4-step hierarchy of progress to help athletes of all levels. He dives into his non-negotiable habits and how they have shaped his training programs. Whether you’re starting out or aiming for a championship, you’ll learn how to build resilience, create lasting habits, and approach fitness as a holistic, life-changing process. 00:00) Intro (00:24) Intro to Kimberly and Her Relationship to Davina (01:44) Small-Town Upbringing & Discovering Her Love of Dance (06:30) Surviving Abuse Within Her Family (08:21) Overcoming Her Trauma Through Dance (11:14) Rebuilding a Sense of Safety (15:40) Having Her Kids and Unexpected Third Child (18:23) Leaving for Dance School in New York at 14 (21:09) Building Her Dance Academy and Its Mission (22:49) Saily Ad (23:45) Paramount Ad (25:01) Moving to LA at 17 and Becoming the Pussycat Dolls (30:35) Internal Competition in the Pussycat Dolls (34:46) The Pussycat Dolls’ Image and Owning Her Story (37:52) Airbnb Ad (43:05) Finding a Way Out of the Pussycat Dolls (46:43) Coming Back to Dance and Moving to London (50:12) Familial Estrangement and Her Siblings (53:27) Her 12 Years With Husband Max (55:10) COVID Affected the Pussycat Dolls Reunion (56:44) The Return of the Pussycat Dolls (01:02:35) The Dolls’ Lineup and New Music Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Ben Bergeron here: https://www.instagram.com/benbergeron/  https://www.facebook.com/coachbenbergeron/  https://www.comptrain.com/  Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! BIRCH - https://birchliving.com/KRISTEN for 20%+ off Sync ID: MB010MMAEDKIIOQ MB01W1LTQCNVQDL Learn more about your ad choices. Visit megaphone.fm/adchoices
• Steph Curry's Coach Reveals the Drills that Made Him The GOAT 19.03.2026 1h 8m

  What makes Steph Curry the best shooter in the NBA? Coach Brandon Payne explains the habits and systems behind the player. Steph Curry’s trainer and basketball performance coach, Brandon Payne, explains how elite players process faster, train smarter, and stay dominant. He shares how his formula has built Steph Curry, Trae Young and Azzi Fudd’s fundamental skills, and why accountability and communication separate great players from everyone else. Whether you’re a basketball fan, tuning into March Madness, or training for your own goals, this conversation will help you realize what it really takes to win at the highest level. (00:00) Intro (02:04) Brandon Explains His Coaching Philosophy (04:12) What Makes Steph Curry Stand Out (06:39) Coaching Steph Curry (09:12) Steph's Battles With Injuries Over His Career (13:31) Brandon Breaks Down A Practice Session With Steph (16:30) What Makes Steph The Greatest Shooter Of All Time? (25:21) Using Breathing Techniques (30:15) What Does The Future Hold For Steph Curry? (30:37) WHOOP Ad (33:07) Rising NBA Stars (40:01) The Importance Of Honest Feedback (44:58) Ketone Ad (46:12) SHOPIFY Ad (Spotify) (47:18) Who's Going To Win The NBA Championship? (49:05) Coaching Women's Basketball Phenom Azzi Fudd (53:20) Who To Watch This March Madness (54:39) Coaching The Next Generation Of Stars (57:06) Brandon’s Accelerate Basketball Program  (01:02:51) Kristen Takeaways Follow us here: https://www.instagram.com/theline.show https://www.instagram.com/drkristenholmes Follow Brandon Payne here: https://www.instagram.com/coachbrandonpayne/ https://www.instagram.com/acceleratebball/ https://www.instagram.com/accelerateacademymbb/ https://www.instagram.com/teamacceleratebball/ https://www.acceleratebasketball.com Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/ KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Shopify - https://shopify.com/kristen for your $1 trial Sync-ID: MB01EEDURCYLEW2 Learn more about your ad choices. Visit megaphone.fm/adchoices
• How To Get Your Sub 3 Marathon! The 80/20 Rule Every Runner Should Know 12.03.2026 1h 13m

  Master your marathon preparation with world-leading running coach Jeff Cunningham. With extensive experience coaching elite runners and athletes, like Nick Bare, to sub-3-hour marathons, Jeff explains his key tips for optimizing your training program and the power of his DIVN framework. In this episode with Dr. Kristen Holmes, Jeff unpacks the 80/20 easy-running rule, simple fueling strategies, and why consistency beats ego running every time. Whether you’re a beginner or elite, you’ll learn how to run smarter, stay injury-free, and finish your next marathon smiling. Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Jeff Cunningham here: https://www.instagram.com/jdcunningham97/  https://www.cunninghamrunning.com/  https://www.youtube.com/@theconsistentlygoodpodcast  (00:00) Intro (01:41) Jeff’s Coaching Experience (05:36) The Joy of Coaching (08:57) Jeff's Advice for Beginners (10:50) Be Consistently Good Or Occasionally Great (13:03) The D.I.V.N. Framework (24:44) Why Good Communication Is The Key To Coaching (29:00) Why The Gap Between Amateur And Elite Athletes Is Closing (33:25) How To Run A Sub-3:00 Marathon (37:02) The 80/20 Rule (41:38) Jeff's Perfect Week Of Marathon Training (53:22) Common Mistakes Runners Make (59:43) A Game Plan For The Boston Marathon (1:04:49) Marathons Bring People Together Sponsored by: DAVID PROTEIN - https://DavidProtein.com/LINE   KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! WHOOP - https://join.whoop.com/gb/en/SCIENCE/  Sync-ID: MB01XGM4KDBJQFN Learn more about your ad choices. Visit megaphone.fm/adchoices
• Could George Russell and Mercedes Become Champions? 2026 F1 Predictions 05.03.2026 1h 9m

  Claire Williams is the former Team Principal at Williams, a Drive to Survive analyst, and one of the most respected voices in Formula One. In this episode with Dr. Kristen Holmes, she goes inside the biggest recent shake-up of F1: the 2026 rule changes that could flip the grid. Claire reveals what teams are really facing behind the scenes, whether Max Verstappen could actually walk away, what to expect at the Australian Grand Prix, and her ultimate pick for which driver will take the title. If you want the inside scoop on this season from someone who’s lived on the pit wall, this is the episode you can’t miss. (00:00) Introduction (02:04)  Why Formula One Regulation Changes Are So Hard to Get Right (05:53) How the New Generation of F1 Drivers is Transforming the Sport (10:28)  The Biggest Surprises from Preseason Testing  (13:17)  Will Max Verstappen Retire After the 2026 Season? (16:59)  Why Mercedes and Ferrari Had the Early Edge in Bahrain (20:31)  How Cadillac Developed a Modern F1 Car in Just Months(25:48)  The Best Decision Cadillac Made for Their First Year on the Grid(28:50)  What to Expect From Williams in 2026 (31:26)  Did F1 Teams Reveal Their Full Strength in Testing? (33:31)  WHOOP Ad (34:37)  The Challenge of Managing Two Drivers in One F1 Team (37:10) Team Orders vs. Letting Drivers Race: What’s Better? (44:29)  Managing an F1 Team Through the Toughest Times (49:48) Ketone Ad (51:00)  Shopify Ad(52:05)  Lewis Hamilton's Ferrari Struggles and if He Can Rebound this Season (58:26)  George Russell: The F1 Driver and the Person Behind the Wheel (01:00:47)  Claire Williams’ Predictions for the 2026 F1 Driver & Constructor Championships (01:03:13)  Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Claire Williams here: https://www.instagram.com/clairewilliams_official/?hl=en  https://www.clairewilliamsf1.com/  Sponsored by: WHOOP - https://join.whoop.com/gb/en/SCIENCE/  KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! Shopify - https://shopify.com/kristen  SYNCH ID:  MB01T7DHUQIXSFT Learn more about your ad choices. Visit megaphone.fm/adchoices
• Dr. Shadé Zahrai: 4 Ways Anyone Can Become More Confident and Beat Self Doubt 26.02.2026 1h 18m

  Dr. Shadé Zahrai, is a behavioral researcher, performance educator, and leading authority on how to build your confidence. In this insightful conversation with Dr. Kristen Holmes, she deep dives into the four drivers of self-doubt that are hindering high performers from living the life they want. Learn how simple tools like posture, breathwork, and mindset shifts can help you overcome feelings of inadequacy and anxiety.  Whether you're striving for personal or professional growth, this conversation offers the practical advice you need to  shift from self-doubt to self-confidence.  (00:00) Introduction (01:58) Why Dr. Zahrai Wants to Empower You to Take Control of Your Life (03:44) What is Self-Doubt and Is It Really That Bad? (05:06) How to Tell if Self-Doubt is Running Your Life (07:07) The 4 Drivers of Self-Doubt Holding Back Your Confidence (08:04) Driver 1: Do I Accept Who I Am? (09:18) Why Hobbies Can Lead to Greater Self-Acceptance (12:06) How to Separate Yourself from Your Failures (17:47) Stop Distracting Thoughts from Overwhelming You (19:55) Driver 2: Can I Accomplish What I Want? (22:07) How Michael Phelps Eliminates Self-Doubt (25:54) Why Imagining What Could Go Wrong Can Help You Succeed (30:41) Ketone Ad (32:10) How Tom Brady Takes Control of His Success (34:16) Driver 3: What Can I Control in My Own Life? (37:29) Boost Your Autonomy By Focusing on What's Next (39:58) Stop Dwelling on What You Should Have Done (43:38) Why the Phrase "I Am..." Can Be Dangerous (50:18) WHOOP Ad (51:24) David Protein Ad (52:25) Driver 4: Can I Stay Steady No Matter What Happens? (54:08) How to Shift Your  Anxiety Into Excitement (56:48) The Power of the Physiological Sigh (58:51) How Sleep Affects Your Mindset and Success (01:05:50) How Your Environment Impacts Your Self-Doubt (01:08:01) Simple Body Changes to Shift Your Mindset (01:13:18) Kristen Breaks Down the Conversation Follow us here: https://www.instagram.com/theline.show   https://www.instagram.com/drkristenholmes Follow Dr. Zahrai here: https://www.instagram.com/shadezahrai https://www.tiktok.com/@shadezahrai  https://www.youtube.com/shadezahrai And learn more about her book, Big Trust, here: https://www.shadezahrai.com/bigtrust  Sponsored by: KETONE - Visit https://ketone.com/LINE for 30% OFF your subscription order PLUS receive a free gift with your second shipment—or find Ketone-IQ at Target stores nationwide and get your first shot free! WHOOP - https://join.whoop.com/gb/en/SCIENCE/  David Protein -  https://DavidProtein.com/LINE  SYNCH ID:  MB01GSFV6AWVDT5 MB01QWQWRSZTZ34 MB01XD9FNPTMR6A Learn more about your ad choices. Visit megaphone.fm/adchoices
• Stop Feeling Tired All the Time! Seahawks' Sleep Doctor on the Strategies that Won Super Bowl LX 19.02.2026 59m

  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
• They Said I Was Too Fast To Compete! How Winning Gold Shattered My Paralympic Dreams 12.02.2026 1h 29m

  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
• Maxim Naumov's 2026 Olympic Dream, and How He Kept It After His Parents Death 05.02.2026 1h 9m

  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
• Dr. David Spiegel: The Hypnosis Technique Behind the World’s Best Golfers (And How You Can Use It!) 29.01.2026 1h 12m

  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
• Victoria's Secret Trainer: The Training Mistakes My Most Famous Clients Make…And How to Fix Them 22.01.2026 1h 32m

  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
• Dopamine Expert: The Framework Anyone Can Use to Rebalance Their Dopamine Levels 15.01.2026 1h 14m

  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
• Simone Biles’ Coach: The Winning Formula Behind History's Greatest Gymnast 08.01.2026 1h 27m

  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
• Dr. William Li: Common Nutrition Myths Destroyed by Science! The Reality About What You Should Really Eat 01.01.2026 1h 31m

  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
• Ken Rideout: Opioids Controlled My Life for Years Until Running Saved Me! 25.12.2025 1h 35m

  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.  Follow us here: 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: 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% off SYNC ID: MB01NC960HPBCRN MB01FEOCBQTBTAK MB01X3OY3LVOU0K Learn more about your ad choices. Visit megaphone.fm/adchoices