The Line with Dr Kristen Holmes

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:

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https://www.youtube.com/shadezahrai

And learn more about her book, Big Trust, here:

https://www.shadezahrai.com/bigtrust 

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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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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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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

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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:

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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

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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.

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(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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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.

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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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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.

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Follow Cécile and the GymDogs here:

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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 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.

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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  

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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:

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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

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MB01FEOCBQTBTAK

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