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 

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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

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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

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https://www.instagram.com/theborntorunfoundation/ 

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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

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https://x.com/mattfitwriter 

https://endurance-mastery.com/

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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 

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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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https://innerexcellence.com/ 

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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

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https://www.comptrain.com/ 

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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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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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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

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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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