The Line

The line between you and your full potential 🤝 Hosted by Dr Kristen Holmes

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Turn Anxiety Into Peak Performance

Referencing an Allison Wood Brooks study, Dr. Zahrai (@ShadeZahrai_) explains that the brain is malleable enough to redefine emotion in real time. By labelling nervous system activation as “excitement” rather than “threat”, you can fundamentally change your performance outcomes. 💡

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You Don't Need Confidence... You Need "Big Trust Energy"

Dr. Zahrai (@ShadeZahrai_ ) reminds us: you don’t have to feel confident to show up as if you are. Beliefs take time to change, but behavior can shift instantly.

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Delete This Word From Your Vocabulary Immediately

Leadership expert Dr. Zahrai (@ShadeZahrai_) explains that the word “should” is backwards-focused and triggers defensiveness and self-doubt. Shifting to “What could I do?” brings you back to the present and sparks creative, solution-focused thinking. 💡

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Your “Useless” Hobby Could Be The Reason You Win A Nobel Prize

Dr. Zahrai (@ShadeZahrai_) reveals that having a hobby unrelated to your performance area helps create a sense of separation from your work which prevents poor performance from becoming a personal crisis of self-worth.

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He Won Olympic Gold While Totally Blind

Unlike most athletes, #MichaelPhelps visualized everything that could go wrong including his goggles filling with water. Because he had an "implementation intention" for failure, he stayed calm and focused when it actually happened at the 2008 Olympics.

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Stop Overthinking In 15 Minutes With This Psychology Hack

Dr. Zahrai (@ShadeZahrai_) shares a research-backed tool called “stimulus control for worry.” By capturing distracting thoughts and saving them for a 10–15 minute window at the end of the day, you create psychological distance and shrink your fears to size.

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The Unexpected 2-Rep Rule That Saved Tom Brady’s Career

In this episode, Dr. Shadé Zahrai (@ShadeZahrai_) shares how Tom Brady’s (@TomBrady) sports psychologist challenged him to shift his mindset - to focus on being the best he could be, rather than on what he couldn’t have.

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You Give Yourself Jet Lag Every Weekend...

Sleep physician Dr. Cheri Mah (@drcherimah) explains that irregular sleep schedules can confuse your body
clock, causing jet-lag-like fatigue and digestive issues.

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Drink Coffee... Then Nap Immediately

Sleep physician Dr. Cheri Mah (@drcherimah) explains how to use caffeine strategically and why drinking coffee before a short nap helps you wake up sharper.

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Why Sleep Is Your Greatest Weapon

Dr. Cheri Mah (@drcherimah) explains that while people focus on 1% tweaks, sleep extension can lead to a 9% or even double-digit improvement in sprint speed and accuracy.

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Making The Decision To Step Over The Line

@nickmayhugh rejects the idea of waiting for "New Year's resolutions" or perfect timing. He emphasizes that "language matters" and that you must speak with unwavering self-belief to make your body follow.

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The Moment I Took Back Control

Paralympic Gold Medalist Nick Mayhugh (@nickmayhugh) opens up about his transition from being a victim to realizing that he is in control of how far he pushes his limits.

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Cerebral Palsy Keeps Me Hitting The Panic Button

In this episode, Nick Mayhugh (@nickmayhugh) explains how his brain would shut his body down during intense training and how he learned to regain control.

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I Decided I Would Win A Medal 18 Months Before

Nick Mayhugh (@nickmayhugh) lost every single local track meet for 18 months while learning to be a sprinter. The first race he ever actually won was the Paralympic gold medal final.

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I Would Have Never Won Gold If I Knew This...

Paralympic Gold Medalist @nickmayhugh says not knowing how tough the 18-month journey to Tokyo would be allowed him to fully commit - had he known, he would have quit before even trying.

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They Told Me I Would Never Play Sports Again

After being told he would never play sports again due to a golf-ball-sized lesion on his brain, @nickmayhugh made a conscious decision to use his disability as a "kickass story" to motivate himself and others.

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Noah Lyles Doesn’t Train the Way You Think

Paralympic Gold Medalist @nickmayhugh shares what it’s like training alongside the world’s fastest sprinters, including Noah Lyles (@LylesNoah)

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The Olympic Mindset 🧠

2026 Olympic figure skater Maxim Naumov shares his approach to mental and physical training, the mindset he brings to every competition, and his commitment to leaving nothing on the table.

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This Is What True Flow State Feels Like

Olympian Maxim Naumov opens up about the first time he entered a flow state and discovered what it meant to disconnect from his mind and truly skate from his body.

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How Ilia Malinin (@the_quadg0d) Mastered The Quad Axel.

Olympian figure skater Maxim Naumov shares how his teammate Ilia Malinin landed the world’s first Quad Axel inspiring everyone to raise their own limits.

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