The Line with Dr Kristen Holmes

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.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

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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

Follow us here:

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https://www.instagram.com/drkristenholmes

Follow Claire Williams here:

https://www.instagram.com/clairewilliams_official/?hl=en 

https://www.clairewilliamsf1.com/ 

Sponsored by:

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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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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!

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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

Follow us here:

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Follow Dr. Mah here:

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https://www.linkedin.com/in/drcherimah

https://www.drcherimah.com/ 

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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

Follow us here:

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Follow Nick here:

https://www.instagram.com/nickmayhugh

https://www.facebook.com/nickwmayhugh

https://www.nickmayhugh.com/

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