Hope Not Nope

Hope Not Nope
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With hosts Brandi and Doc Dillon (PT, DPT, SCS), this podcast answers athletes' and high performers' questions related to health, wellness, sports performance, physical therapy, injuries, habits, goals, leadership, and how to live a life of hope. If you have a question, Asks Us Here: hopenotnope.org/podcast

  1. 18H AGO

    How Doom Scrolling Impacts The Nervous System

    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 strategies. In this episode, we cover: How doom scrolling affects the brain and nervous systemWhy dopamine and conditioning make scrolling automaticHow it reduces focus, discipline, and deep thinkingThe link between scrolling, distraction, and unfinished tasksPractical tips to break the habit and create better boundariesUsing intention and accountability to regain control If you want to improve focus, productivity, and mental clarity, this episode will help you break the scrolling cycle and take back control of your attention. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    29 min

  2. MAY 13

    How to Run Faster Without Back Pain

    Trying to run faster but dealing with back pain? Most runners jump straight to form fixes, but the real solution often starts with prioritizing the right things first. In this episode, we break down how to assess limitations, build strength, and structure your training so you can improve speed without making pain worse. In this episode, we cover: How to prioritize goals based on pain and training timelineWhy strength and capacity come before form changesKey tests for runners: side planks and single-leg calf raisesHow to structure training for speed (aerobic, threshold, intervals)Common form mistakes that increase low back stressNutrition and fueling to support performance and recoveryIf you’re a runner dealing with back pain, this episode will help you train smarter, reduce pain, and build speed with a clear, structured approach. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    23 min

  3. MAY 6

    Does Positive Self-Talk Actually Work? How to Use It for Performance

    Does positive self-talk actually work—or is it just hype? If phrases like “you got this” feel empty or ineffective, there’s a reason. In this episode, we break down what self-talk actually does in the brain, why it won’t replace preparation or training, and how to use it correctly to improve performance, confidence, and recovery. When paired with real evidence and reps, self-talk can shift neural activity, increase psychological safety, and support high-level performance. In this episode, we cover: Does positive self-talk actually improve performance?Why preparation and capacity matter more than words aloneHow the brain predicts safety, confidence, and performanceDifferent types of self-talk (motivational, instructional, identity, second-person)Why negative self-talk undermines confidence and resultsHow to test and build effective self-talk during trainingIf you want to improve performance, confidence, and consistency, this episode will help you use self-talk the right way—backed by preparation, evidence, and intentional practice. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    23 min

  4. APR 29

    Missed a Season Due to Injury? College Sports Are Still An Option

    Missed your junior season due to injury and worried your college football or sports dream is over? An injury can feel like a major setback, especially during a critical recruiting year, but missing a season doesn’t mean the opportunity is gone. We break down today’s recruiting landscape, alternative paths and walk-on opportunities, and how focusing on rehab, discipline, and controllables can keep your goals within reach. In this episode, we cover: Whether missing junior season impacts college sports (college football) opportunitiesHow the transfer portal and recruiting landscape are changingAlternative paths: JUCO, walk-ons, and academic routesWhy rehab, strength, and functional testing matter mostFocusing on controllables: training, nutrition, and sleepStaying disciplined and open to different paths to your goal If you're an injured athlete worried about your future, this episode will help you stay focused, rebuild momentum, and pursue your goals with confidence. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    24 min

  5. APR 22

    Low Testosterone? Fix Stress, Sleep, and Nutrition First

    Feeling low energy, fatigued, or wondering if testosterone might be the issue? Many people turn to supplements for a quick fix, but we break down why stress, sleep, nutrition, and training often play a bigger role in testosterone and performance. In this episode, we explore the cortisol–testosterone connection, how chronic stress impacts hormone production, and the foundational habits that support energy, resilience, and long-term performance. In this episode, we cover: The cortisol connection and how stress impacts testosteroneWhy sleep is critical for hormone production and recoveryHow nutrition and calorie balance affect testosteroneResistance training and high-intensity activity for hormone healthDo testosterone supplements actually work? If you're looking to improve energy, performance, and long-term health, this episode will help you focus on the fundamentals before chasing quick-fix supplements. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    24 min

  6. APR 15

    Pre-Game Anxiety: How to Turn Nerves Into Better Performance

    Feeling nervous, nauseous, or anxious before a big game or performance? Pre-performance anxiety is common, but what if those nerves could actually improve your performance? In this episode, we break down arousal reappraisal — the science of reframing anxiety as excitement — and how preparation, self-talk, and staying steady can help you perform at your best when the pressure is highest. In this episode, we cover: Why pre-game nausea and anxiety happen before competitionArousal reappraisal: turning anxiety into excitementHow preparation builds confidence and reduces fearSelf-talk strategies to stay calm and focusedStaying process-focused instead of outcome-focusedPractical tools: movement, visual reminders, and emotional steadinessIf you struggle with nerves before competition, presentations, or high-pressure moments, this episode will help you stay calm, reframe anxiety, and perform with confidence. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    20 min

  7. APR 8

    How Mindset and Brain-Body Connection Improve Sports Rehab & CRPS Recovery

    Why do so many athletes feel disconnected from their bodies after injury — even when physical rehab is going well? In this episode, we explore the “great disconnect” aka disassociation that often happens after injury and how mindset, listening, and brain-body connection can dramatically impact recovery. As a physical therapist with over a decade in sports rehab, Doc Dillon shares one of the biggest surprises of his career: how often athletes say they’re “fine” while mentally separating from their injured body part — a disconnect that can slow recovery and impact performance. In this episode, we cover: The “great disconnect” aka disassociation athletes experience after injuryHow sensory mapping affects movement, confidence, and recoveryWhy listening to language reveals mindset barriersCombining physical rehab with mental reps and self-talkRebuilding trust between brain and body after injuryBrandi's CRPS recovery and return to running pain-free If you're recovering from injury or helping athletes return to performance, this episode will help you rebuild confidence, restore connection, and improve long-term outcomes. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    25 min

  8. APR 1

    Helping Your Teen Athlete Recover: 3 Non-Negotiables After ACL Surgery

    Teen athlete struggling after ACL surgery? Losing discipline, motivation, and structure during recovery? In this episode, we respond to a parent navigating the challenges of injury recovery with a multi-sport teenage athlete. We discuss the mental and emotional impact of injury, why discipline often slips during rehab, and how parents can help their athlete rebuild structure, confidence, and momentum while supporting long-term performance and growth. In this episode, we cover: The mental and emotional impact of ACL injury on teen athletesWhy discipline often declines during injury recoveryRehab non-negotiables: sleep, nutrition, and time structureHelping athletes stay connected to teammates and purposeHow parents can support without overstepping or creating resistanceUsing setbacks to build resilience, discipline, and long-term growth If you're a sports parent or working with injured athletes, this episode will help you support recovery, rebuild discipline, and turn injury into an opportunity for growth. - If you have a question you want answered, Submit it ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ Watch us on ⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠ Visit our ⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠ Want to help share the message of Hope with others? One big way to help is by sharing this episode with friends and leaving a rating and review.

    23 min
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About

With hosts Brandi and Doc Dillon (PT, DPT, SCS), this podcast answers athletes' and high performers' questions related to health, wellness, sports performance, physical therapy, injuries, habits, goals, leadership, and how to live a life of hope. If you have a question, Asks Us Here: hopenotnope.org/podcast

Information

  • Creator
    Hope Not Nope
  • Years Active
    2023 - 2026
  • Episodes
    128
  • Rating
    Clean
  • Copyright
    © Hope Not Nope
  • Show Website
    Hope Not Nope