Dr. Andy Galpin Reveals What Most People Get Wrong About Protein, Creatine & Building Strength
Dr. Andy Galpin is a world-renowned human performance scientist and coach who’s redefining how we think about strength, longevity, and optimal health. He’s spent years training the world’s more elite athletes from the NFL, NBA, MLB, PGA, Boxing, and Olympics, while also conducting groundbreaking research on human performance. Now, he joins The Line to share his unique perspective on why strength training isn’t just about fitness - it’s a vital tool to live longer, think clearer, and feel stronger at every stage of life.
In this eye-opening conversation with Dr. Kristen Holmes, he reveals:
Why strength training impacts nearly every system in the body
The biggest myths keeping you from real progress
How to overcome gym anxiety and start training today
Whether soreness really means you're working out right
The 3x5 method that builds strength in less time
How grip strength predicts your brain health and future
If creatine is actually beneficial
Exactly how much protein to eat for muscle growth and performance
What “performance anchors” are and how they fast-track results
If you're ready to stop guessing in the gym, build real strength, and take control of your long-term health, this is the episode you need to hear.
Follow us here:
https://www.instagram.com/theline.show
https://www.instagram.com/drkristenholmes
Follow Andy here:
https://www.andygalpin.com
https://www.instagram.com/drandygalpin
https://twitter.com/DrAndyGalpin
(00:00) Intro
(02:48) Strength Training Benefits Nearly Every Aspect of Life
(04:45) Debunking Strength Training Myths
(07:13) What Counts as Strength Training?
(10:58) How to Start Strength Training & Overcome Gym Anxiety
(15:29) Should You Train Until You're Sore?
(19:11) The 3x5 Program: Best Way to Build Muscle
(24:43) How Strength Training Impacts Longevity
(27:26) Why Grip Strength Matters & What It Predicts
(30:59) The Link Between Strength and Cognition
(32:57) Is It Ever Too Late to Start Strength Training?
(35:07) How Much Protein Do You Need to Build Strength?
(44:26) Andy Galpin’s Creatine Recommendations
(47:42) Why Supplement Certification Matters
(50:31) What's the Best Creatine to Take?
(56:10) WHOOP Ad Read
(57:12) Hot Spring Spas Ad Read
(58:13) Andy Galpin’s Coaching Background & Philosophy
(1:02:34) Find Your Performance Anchors to Drive Progress
(1:06:27) Do You Need a Coach to Succeed?
(1:09:05) Why You Need to Individualize Your Training Program
(1:13:01) The Importance of Tracking Your Training Logs
(1:19:05) The Differences in Strength Training for Men and Women
(1:23:54) Andy's Career Highlight: Helping People Reach Their Goals
(1:28:10) The Trait You Need to Reach Your Full Potential(1:37:18) Kristen Breaks Down the Conversation
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
Hot Spring Spas - https://hotspring.com/kristen
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1:41:51
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1:41:51
Kim Kardashian's Personal Trainer Senada Greca Reveals How Women Should Be Training!
Senada Greca is a top fitness expert and personal trainer who’s transforming the way women approach fitness and nutrition. From working with Kim Kardashian to overcoming her own personal challenges, Senada shares how strength training and consistency can literally change your body and mind. Whether you're looking to build muscle, improve your nutrition, or simply stay motivated, this episode will inspire you to show up for yourself and make fitness a non-negotiable part of your life.
In this eye-opening conversation with Dr. Kristen Holmes, she reveals:
Why women should rethink the value of strength training
What it’s actually like to train Kim Kardashian
The most effective way to build muscle
How to fit workouts into any busy schedule
Why women should ditch diet culture
Whether it’s possible to actually reduce belly fat
The protein mistake too many women make
The best at-home weight lifting exercises
If you’re ready to rethink your approach to fitness, commit to your health, and build a better future for yourself, this is the episode you need to watch.
Follow us here:
https://www.instagram.com/theline.show
https://www.instagram.com/drkristenholmes
Follow Senada here:
https://www.instagram.com/senada.greca
https://www.instagram.com/werise
Learn more about the We Rise app:
https://www.werise.xyz/
(00:00) Introduction
(2:28) Consistency vs Motivation: What Really Matters for Fitness
(5:47) How to Fit Exercise Into Your Busy Schedule
(9:58) The Secret Behind Kim Kardashian’s Strength
(12:14) What It's Like to Train Kim Kardashian
(13:33) Senada Greca's Approach to Personal Training
(17:47) How to Create an Effective At Home Workout
(21:19) The Best Exercises for Maximum Results
(23:55) Senada Greca's Daily Fitness and Nutrition Routine
(28:59) How to Build Confidence to Start Going to the Gym
(32:50) Can You Actually Lose Belly Fat with Exercise?
(35:22) Bon Charge Ad
(36:26) WHOOP Ad
(37:26) Senada's Journey to Strength and Health
(43:06) Breaking Destructive Cycles and Creating Lasting Change
(46:10) The Connection Between Trauma, Fitness, and Health
(49:20) How to Grow Into the Person You Aspire to Be
(54:24) Talking with People Who Don't Support Your Goals
(59:10) Strength Training for Women and the Fear of Getting Bulky
(1:02:24) Where Women Go Wrong with Nutrition
(1:07:09) Are Supplements and Creatine Worth It?
(1:10:08) How to Control Cravings for Sweet Treats
(1:12:38) Senada Greca's Advice to Start Your Fitness Journey
(1:15:53) Kristen Breaks Down the Conversation
Sponsored by:
Bon Charge - http://BONCHARGE.COM/KRISTEN use code KRISTEN for 15% off
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
SYNCH ID:
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1:20:09
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1:20:09
Calum Nicholas: What I Learned From F1 Champion Max Verstappen & 10 Years With Red Bull!
Calum Nicholas has had an inside look at some of the most historic moments of Formula One. The former technician at Red Bull Racing spent over a decade traveling with the team, experiencing some of F1’s most intense seasons and dramatic championships. Now he’s now an ambassador, author of Life in the Pit Lane, and a leading voice in making motorsport more diverse.
In this gripping conversation with Dr. Kristen Holmes, he reveals:
What it’s like working with Max Verstappen behind the scenes
Why F1 pit stops fail and how teams recover
The true toll of the 2021 F1 World Championship fight
How the 2026 F1 regulations will reshape the grid
Red Bull’s strategy for the fastest pit stops in F1
The reality of losing a teammate in Formula One
How to handle pressure and perform when everything is on the line
When we’ll see the next female Formula One driver
If Cadillac made the right driver picks for 2026
Regardless of whether you’re an F1 fan, anyone will be able to appreciate Calum’s wisdom about pressure, purpose, and what it really means to perform at your highest level.
Follow us here:
https://www.instagram.com/theline.show
https://www.instagram.com/drkristenholmes
Follow Calum Nicholas here:
https://www.instagram.com/f1mech
Learn more about his recent book: https://www.barnesandnoble.com/w/life-in-the-pitlane-calum-nicholas/1146330566
(00:00) Introduction
(01:31) From F1 Mechanic to Red Bull Ambassador
(08:11) Marussia and Jules Bianchi's Tragic Death
(12:58) Inside the High-Pressure World of Formula One
(17:31) What Happens When a Pit Stop Goes Wrong?
(21:30) Handling Mistakes and Overcoming Failure in F1
(25:40) Functional Fitness: Physical and Mental Training for F1
(31:37) Working with F1 Champion Max Verstappen
(34:23) Winning the 2021 F1 World Championship
(42:39) WHOOP Ad
(43:41) Hot Spring Spas Ad
(44:41) Mental Health Struggles in Elite Motorsports
(50:06) Speaking Up About Diversity in Formula One
(55:57) Current F1 Diversity Efforts and Progress
(58:04) The Barriers That Still Exist in Formula One
(1:08:59) Cadillac Joins the F1 Grid in 2026
(1:12:32) What Fans Should Expect from the 2026 Regulations
(1:17:52) What Teams Will Struggle Under the 2026 Rules
(1:21:33) Calum's Book and His Next Steps
(1:27:11) Kristen Breaks Down the Conversation
Sponsored by:
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
Hot Spring Spas - https://hotspring.com/kristen
SYNCH ID:
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1:31:53
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1:31:53
NBA Trainer Chris Brickley Reveals the Secret Drills, Workouts, & Stories Behind NBA All-Stars!
Chris Brickley is the go-to trainer for the biggest names in basketball. Starting his career under coaching legends Rick Pitino and Phil Jackson, Chris made bold moves that ultimately set the stage for his breakthrough in the NBA. He’s worked with elite players like LeBron James, Carmelo Anthony, Kevin Durant, and Donovan Mitchell, shaping their training regimens and taking their games to new heights.
Now in this exclusive interview with Dr. Kristen Holmes, he take us behind the scenes of:
The coaching test he had to pass to join the Knicks
How Chris trained NBA stars while homeless
Whether he would ever want to coach an NBA team
The toughest crossroads he’s faced in his career
How NBA superstars LeBron James and Kevin Durant stay elite
Who Chris is most excited to watch in the 2025-26 NBA Season
How he’s grown from an NBA trainer into a global brand
What it actually takes to be one of the best player in the world
If you're a basketball enthusiast, aspiring coach, or just curious about the world of elite basketball, this episode of the Line is packed with valuable insights and tips from one of the best in the business.
Follow us here:
www.instagram.com/theline.show
www.instagram.com/drkristenholmes
Follow Chris Brickley here:
www.instagram.com/cbrickley603
www.instagram.com/blackops.basketball
Learn more about his latest Puma release: https://us.puma.com/us/en/pd/all-pro-nitro-2-empire-legacy-by-chris-brickley-mens-basketball-shoes/312311?swatch=01
(00:00) Introduction
(02:33) Breaking into the NBA with the New York Knicks
(06:09) Gaining Trust with Carmelo Anthony & NBA Stars
(09:01) Why Chris Left the Knicks
(11:25) From Nike Deal to Homeless
(14:07) How Chris Brickley Built His Name
(17:09) Behind the Elite BlackOps Sessions & Runs
(20:21) Chris Brickley's 300 Drill
(23:37) Previewing the 2025-26 NBA Season
(27:38) Coaching in the NBA
(29:20) How Chris Sharpens His Coaching Skills
(31:52) Becoming a Global Brand with Puma
(33:35) Bon Charge Ad
(34:36) WHOOP Ad
(35:37) Chris' College Journey & NBA Dreams
(39:22) Starting the Chris Brickley Invitational
(42:19) Making the Decision to Transfer to Louisville
(44:08) Meeting Coach Rick Pitino for the First Time
(47:39) Developing His Own Coaching Style
(55:20) How Chris Brickley Analyzes Basketball
(01:00:55) What Phil Jackson Taught Chris About Coaching
(01:05:19) Caitlin Clark & The Rise of the WNBA
(01:07:25) Training Angel Reese and WNBA Stars
(01:09:58) What Separates the Greatest NBA Players
(01:12:40) Chris’s Bond with Tim Hardaway, Donovan Mitchell & LeBron James
(01:14:15) Why LeBron James is the G.O.A.T.
(01:16:36) The Controversy of NBA Player Load Management
(01:22:13) Kristen Breaks Down the Conversation
Sponsored by:
Bon Charge - http://BONCHARGE.COM/KRISTEN used code KRISTEN for 15% off
WHOOP - https://join.whoop.com/gb/en/SCIENCE/
SYNC ID:
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1:27:28
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1:27:28
The Line - Official Trailer
This is The Line. The show for anyone who wants to reach their full potential.
Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
This is The Line. The show for anyone who wants to reach their full potential.
Every week, Dr Kristen Holmes gives you next level access to athletes, coaches, and experts, and together they solve the hardest problems facing high performers and break them down into actionable steps, tools, and mindsets so that you can step over any line.
Instagram: @theline.show
Ireland