Hope Not Nope

You’re not stuck with Complex Regional Pain Syndrome (CRPS)—and a diagnosis doesn’t have to define your future. In this special CRPS Awareness Month episode of the Hope Not Nope Podcast, Doc Dillon takes over hosting to answer a listener’s questions about Complex Regional Pain Syndrome and introduce Brandi’s personal CRPS recovery story. We explain what CRPS is, how it can develop after an injury,...

The science of the placebo effect shows that what you expect can influence measurable physiological responses, but there are limits to what belief alone can accomplish. In this episode, we answer a listener’s question about how placebos work beyond the brain. We explore how the nervous system processes internal and external information, how expectations can influence hormones and the experience of...

Why do NFL injuries seem to spike in the first weeks of the season? In this episode, we answer a listener’s question about the apparent increase in early-season NFL injuries and explore what may be contributing to the trend. We examine common explanations, including artificial turf and Thursday Night Football, and discuss why preseason preparation, game-speed conditioning, and sport-specific train...

Can grip strength and leg strength tell us something about brain health as we age? And does getting stronger actually help protect cognitive function? In this episode, we answer a listener's question about the research linking muscular strength and cognitive aging. We explore why grip strength and leg strength may be markers of broader health and lifelong activity—not proof that strengthening...

Does Stress Impact The Healing Timeline Of An Injury? In this episode of the Hope Not Nope Podcast, we answer a question from a collegiate student athlete who is currently going through a volleyball injury. We break down the impact that stress has on the healing process and what you can do to help your body recovery well from injury. We discuss Why too much stress impacts the recovery timeline How...

Do smelling salts actually improve athletic performance—and are they safe to use? In this episode, we answer a listener's question about smelling salts in sports, from their surprising history to what actually happens in the body when an athlete inhales ammonia. We explain how smelling salts trigger the olfactory and trigeminal nerves and increase sympathetic arousal, then look at what the res...

How do you keep weight off after 60? In this episode, we answer a listener's question about maintaining his weight while staying active as a 61-year-old swim coach working with a high school team. We break down the nutrition and training fundamentals that matter most for healthy weight maintenance—including tracking food intake, understanding energy balance, fueling endurance activity, and str...

What does it actually feel like to build a business when you believe God has called you to it—but you still have doubts and fears along the way? In this personal conversation, we answer a listener's question about the fears we’ve experienced as Hope Not Nope and our business have grown. We talk honestly about wondering whether we’re capable of doing the work, questioning whether years of sacri...

What actually creates elite performance—and why do some people seem to stay focused while everyone else chases the next performance hack? In this episode, we explore the foundation of elite performance and why purpose matters just as much as training. We define performance as output directed toward a greater good , requiring belief in something bigger than oneself and a mission-oriented aiming poi...

Do you really need rebounding for lymphatic drainage, or can everyday movement provide many of the same benefits? We answer a listener question about mini trampolines and vibration plates while breaking down what rebounding actually does, where the claims get overstated, and why consistent movement may matter more than the latest wellness tool. In this episode, we cover: Mini trampoline vs. vibrat...

What happens when you're used to being a three-sport athlete in high school, but enter college not playing a sport? We answer a listener question about staying active, motivated, and connected to sports after high school. We explore how intramural sports, campus gyms, pickup games, and new training goals can help former athletes continue competing, build community, and create a healthy routine...

Does scrolling on social media while lifting actually affect your performance? We answer a listener question about whether checking your phone before and during a workout can influence your lifts, breaking down current research on social media, mental fatigue, bar velocity, and exercise performance. We also explore why scrolling may affect higher-repetition training differently than a single heavy...

Is Italy really healthier than America? We answer a listener question about Italian food, walking, longevity, and lifestyle while challenging the idea that health is simply about optimizing every meal, workout, or supplement. We explore what Italian eating and movement habits can teach us about health, while also looking beyond food to stress, purpose, community, family, faith, and the way we live...

Do Epsom salt baths actually reduce muscle soreness? Epsom salt has been a recovery staple for generations, but does the science support the tradition? In this episode, we examine the research behind Epsom salt baths, muscle recovery, and magnesium absorption, while exploring why warmth, relaxation, and intentional recovery may be the real drivers behind feeling better. In this episode, we cover:...

Can AI replace physical therapists—or is human expertise still essential for recovery? As tools like ChatGPT become more common in healthcare, many people are wondering whether artificial intelligence can diagnose injuries, create rehab plans, and replace clinicians. In this episode, we explore where AI can genuinely improve physical therapy, where it falls short, and why trust, critical thinking,...

Getting older & feeling more sore than ever? Many athletes assume it's just part of getting older, but chronic soreness is often the result of accumulating life stress—not just training stress. In this episode, we explore why recovery changes over time, how stress impacts performance, and why doing more isn't always the answer. In this episode, we cover: Why you're always sore desp...

Can the HeadShock sleep device actually improve recovery, performance, and sleep quality—or is it just another wellness trend? With sleep optimization technology becoming increasingly popular, it can be difficult to separate promising science from clever marketing. In this episode, we break down the research behind transcranial stimulation devices like HeadShock, explore what studies have found so...

Does research on pig spines actually tell us anything about human backs, deadlifts, and long-term spine health? Fitness debates often use research to support strong opinions, but understanding how studies translate to real people is far more important than reading a headline. In this episode, we break down what pig-spine research can and cannot tell us, how human spines differ from laboratory mode...

Can blood testing actually improve athletic performance—or are most athletes overcomplicating the process? With more athletes tracking biomarkers, wearables, and recovery metrics than ever before, it's easy to get lost in the data. In this episode, we break down when blood biomarkers can provide valuable insights, when they become a distraction, and why foundational habits still drive the bigg...

What do you do when you're highly driven, but the people around you don't seem to share the same level of motivation? Whether you're an athlete, leader, coach, or high performer, it can be frustrating when your desire to improve isn't matched by your teammates. In this episode, we explore how to motivate others without losing your edge, lead through example, and build stronger rela...

Will AI tools like ChatGPT and Gemini replace personal trainers, strength coaches, and human coaching altogether? AI is changing how we learn, plan, and solve problems—but can it truly replace the human side of coaching? In this episode, we explore where AI excels, where it falls short, and why empathy, accountability, observation, and real-world experience still matter when pursuing high performa...

Can peptides actually speed up ACL or MCL healing—or is the marketing ahead of the science? With peptides becoming increasingly popular in sports performance and injury recovery, it can be difficult to separate evidence from hype. In this episode, we break down what current research says about peptides and what athletes should know before investing in peptide treatments. In this episode, we cover:...

Training for your first triathlon and wondering whether you should spend more time in the pool or open water? While pool training is essential for building technique, fitness, and confidence, race day happens in open water. We break down how to balance both environments, reduce race-day anxiety, and prepare for the unique challenges of swimming in lakes, oceans, and rivers. In this episode, we cov...

Can you throw a football with a torn rotator cuff—or will it make things worse? The answer isn’t always black and white. In this episode, we break down how shoulder injuries actually work, why imaging doesn’t always match symptoms, and how to safely return to throwing with the right preparation and load management—especially during summer months when activity levels often spike playing with your k...

Can’t stop doom scrolling—even when you know it’s hurting your focus and productivity? In this episode, we break down how constant scrolling rewires your brain through dopamine and conditioning, making it harder to focus, think deeply, and stay aligned with your goals. We explore why this habit leaves you feeling distracted and unfulfilled—and how to interrupt the cycle with simple, practical stra...