Have you ever set big goals, only to end the year feeling like you failed?
This episode explores how to turn missed goals into opportunities for growth and hope as the new year begins. With practical steps for letting go of shame, embracing reflection, and setting yourself up for a purposeful future, this episode is a must listen to start your new year of 2026.
Here’s what we cover in this episode:
• Why embracing failure is the first step toward growth
• How to reflect on missed goals without judgment
• Practical ways to prioritize, manage time, and prevent overwhelm
• The role of journaling and soul-fueling activities in building resilience
• What it means to reclaim your identity as an athlete or achiever
• Our personal yearly themes of wonder and perseverance — and how they shaped us
Join us for encouragement, practical strategies, and a reminder that hope is always possible, even when goals don’t go as planned.
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Have you ever felt like you don’t trust your body after suffering an injury? In this episode of the Hope Not Nope Podcast, we explore how athletes and active individuals can rebuild confidence through the principles of graded exposure and progressive overload. We share practical strategies, personal stories, and insights on the physical and psychological factors that influence recovery, helping you return to the activities you love with greater trust in your body.Here’s what we cover in this episode:• What graded exposure is and why it’s key for safe, gradual recovery• How progressive overload helps restore strength and resilience• The role of the brain in experiencing pain and guiding healing• Common challenges athletes face in traditional rehabilitation programs• Myths about ACL recovery and the importance of sport-specific training• Mental barriers that hold people back — and how to overcome themJoin us for an encouraging conversation that blends science, hope, and practical advice to help you navigate injury recovery and rebuild lasting trust in your body.
Check out our top-selling book here!
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One of our listeners is an “all in” person who struggles with ongoing aches and pains. We explore what it really means to give 100 percent while still honoring recovery, and how to find lasting relief by balancing spirit, mind, and body. This conversation highlights the importance of holistic well-being, mental clarity, and training smarter instead of harder.
Here’s what we cover in this episode:
Join us for a thoughtful discussion filled with practical tools, inspiring insights, and a reminder that hope and balance can lead to long-term growth and relief.
Check out our online course: Reclaimed Athlete
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Join us as we tackle a listener’s question about the effectiveness of knee braces in college football, specifically, college football linemen. Are they actually preventing injuries, or are they mainly used after athletes have already been hurt? We break down what the research shows, including findings from the American Academy of Orthopedic Surgeons, and explore what truly makes a difference in keeping athletes safe and strong.Here’s what we cover in this episode:• Do knee braces really prevent injuries in college football?• What the latest research and orthopedic experts say about braces• Why strength training and sports science play a bigger role in injury prevention• How football culture influences the use of protective gear• The joy of football season and why supporting local teams matters• A reminder that every day is an opportunity to bring hope and encouragementJoin us for a conversation that blends science, sports culture, and inspiration — perfect for athletes, coaches, and football fans alike.
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In this episode of the Hope Not Nope Podcast, we dive into cryotherapy for athletes, after a listener saw Lebron James use it in a Netflix Documentary. We explore cold therapy, the basics of recovery that often get overlooked, and how media hype can distort the way athletes and coaches think about performance. Along the way, we share stories about values, connection, and the importance of balancing physical and emotional health.
Here’s what we cover in this episode:
• What cryotherapy actually does and whether athletes should use it
• Why sleep, nutrition, and mental well-being matter more than quick-fix recovery tools
• Alternatives to cryotherapy and how to know what’s right for your goals
• How inflammation, mental toughness, and the nervous system affect recovery
Join us for sports banter (like if Lebron James or Michael Jordan is the GOAT), practical recovery tips, and a reminder that growth and connection are just as important as performance.
Don't miss this other helpful episode for athlete recovery
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In this episode of the Hope Not Nope Podcast, we dive deep into concussions and recovery, answering a listener’s question about why healing times vary. We share personal concussion stories, break down what science says about recovery, and offer encouragement for anyone navigating post-concussion syndrome. Whether you are an athlete, coach, parent, or caregiver, this conversation provides practical tips, expert insight, and hope for a safe return to health.
Here’s what we explore in this episode:
• What a concussion is and how it impacts the brain
• Why some concussions last longer than others
• Debunking common myths about concussions and recovery
• The role of relative rest and gradual return-to-play protocols
• How caffeine can affect someone recovering from a concussion
• Why psychosocial factors are key to long-term healing and well-being
Join us as we share helpful resources, discuss safety strategies, and highlight stories of resilience to inspire anyone facing the challenges of concussion recovery.
Get Your Free Injury Guide Here
Check Out Episode 46: Do Guardian Caps Prevent Concussions?
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In this episode of the Hope Not Nope Podcast, we celebrate our 100th episode and share insights to inspire growth, motivation, and resilience. We reflect on lessons from our journey, explore the power of gratitude, and offer encouragement for anyone seeking clarity and purpose.Here’s what you’ll discover in this episode:• The most impactful life advice we have ever received• Childhood memories that shaped our perspective and passion• How a genuine smile can transform life, relationships, and success• Practical tips for personal growth, confidence, and lasting happiness• Why staying hopeful helps you navigate challenges and create a fulfilling futureJoin us for an uplifting conversation designed to spark optimism, build resilience, and help you take the next step toward living with purpose.
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In this episode of the Hope Not Nope Podcast, we explore the intricate relationship between motivation and discipline and how they drive behavior, productivity, and success. We dive into Mel Robbins’ controversial statement that "motivation is garbage" and unpack what she really means, explaining why we believe that motivation sparks interest and capacity for action, while discipline ensures behaviors are sustained over time.
We also break down the four types of thinkers that shape how beliefs and actions form:
Thought Leaders – shape ideas and influence others
Thought Followers – adopt ideas from trusted sources
Structured Thinkers – deliberate planners who act with order
Non-Ordered Chaos Thinkers – act on emotion without structured thought
Through reflective discussion, we examine how understanding your own mindset type can help you harness motivation and discipline together, creating a positive feedback loop for achieving goals, forming habits, and sustaining success.
What you will learn:
✅ The difference between motivation and discipline and why both are necessary
✅ How motivation sparks interest and capacity for new behaviors
✅ How discipline transforms actions into lasting habits
✅ The four types of thinkers and how they approach goals and behavior
✅ Practical tips to balance motivation and discipline for personal and professional success
Whether you’re looking to boost productivity, form lasting habits, or better understand your mindset, this episode gives actionable insights for anyone striving to achieve more without burning out.
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In this episode, we tackle shoulder pain from bench pressing and whether cortisone injections are the right solution for lifters. If you have nagging bench press shoulder pain, lifting injuries, or joint discomfort, this episode is packed with proven recovery strategies, injury prevention tips, and safer bench press techniques.
Take care of the low-hanging fruit
Lower the weight to reduce shoulder stress
Lower the training volumes for safer recovery
Modify your range of motion to protect your shoulders
Do you have variety in your programming or do you do the same thing all the time? Key adjustments:
Barbell versus dumbbell variations for balanced strength
Anterior versus posterior shoulder balance for injury prevention
Whether you are a beginner or advanced lifter, this episode gives actionable advice to train smarter, lift stronger, and stay pain-free while bench pressing.
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Struggling with performance anxiety on the court or in competition? You’re not alone.
In this episode, we discuss the challenge of overcoming sports anxiety and building mental toughness to perform your best under pressure. We share proven sports psychology tips and strategies to help athletes, performers, and high achievers break free from the fear of failure and rejection.
We cover:
Learn how to shift your mindset, build confidence, and create game-like practice environments that prepare you to succeed — no matter the stakes.
Our Book Hope Not Nope is perfect for an athlete like you! Get It Here
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This episode dives into a common question from athletes and high performers alike:
How do you manage caffeine intake without quitting coffee entirely?
If you love your coffee but want to reduce your overall caffeine, this episode is packed with practical tips and strategies to help you find balance — without feeling deprived. We cover everything from creating simple barriers to mindless refills, setting clear limits, and replacing caffeine-driven comfort habits with healthier alternatives.
You’ll learn:
Whether you’re a coffee lover or a caffeine-curious listener, this episode will help you create healthier habits around your favorite brew — and improve your sleep, focus, and overall performance.
Check out Episode 77 to optimize training with caffeine!
Quality sleep can be yours with this free guide
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In this episode, we dive into one of the most common training injuries: shin splints. We break down what they really are (most often medial tibial stress syndrome), debunk the hype around Instagram-famous tibialis raises, and share research-backed strategies to heal, prevent, and train smarter. Here’s what you’ll learn:✅ What shin splints actually are🚫 Why tibialis raises and other trendy moves don’t always fix the problem🏋️ How calf strength training supports recovery and prevention📊 Load-management strategies to protect your shins💡 Proven tips to train smarter and stay pain-freeWhether you’re a runner, athlete, or just tired of nagging shin pain, we’ll give you the tools to train smarter, recover faster, and stay injury-free.
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How do you actually treat a herniated disc?
In this episode, we break down:
You’ll hear personal stories, research-backed guidance, and our take on how to avoid wasting time on flashy treatments that don’t move the needle. If you or someone you know is struggling with a herniated disc, this episode will give you clarity, confidence, and practical steps to move forward.
Check out our free guide: The To DO's and DON'Ts For Common Athletic Injuries
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How do you use athlete readiness scores — like sleep, stress, and recovery data — without losing the heart of coaching?
We talk about the real tension coaches face:
👉 Are your athletes stressed but ready to crush it?
👉 Or are they stressed and struggling to adapt?
👉 And how do you know the difference?
This episode is all about using both objective data (like recovery scores, HRV, and training metrics) found on OURA Ring, WHOOP, Garmin, Apple Watch, and other training apps, and subjective insights (how the athlete feels, what’s happening in life) to guide better decisions and better conversations for athletes performance success.
We explore:
If you’re a coach, athlete, parent, or performance-minded person who cares about both well-being and winning, this one’s for you.
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How can I stay competitive and intense on the field — without losing sight of my identity in Christ?
We explore what it means to be a Christian first, and an athlete second, and why that mindset changes everything, especially when the game gets intense. From Romans 12:2 to Saint Paul’s example of spiritual endurance, we talk about not conforming to the world, but confusing it by playing with swag, self-control, and bold faith.
You’ll hear:
🎧 Whether you're an athlete, coach, parent, or just someone who loves Jesus and sports, this episode will challenge and encourage you. Because Christian athletes really are built different.
Check out our blog For Christian Athletes
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Find out our take on a hot topic: PRP injections (Platelet-Rich Plasma therapy) — especially when it comes to hamstring injuries and recovery.
We’ve had a ton of questions about this lately, so we’re breaking down:
✅ What PRP therapy actually is
✅ Whether PRP helps you heal faster from injuries
✅ The science vs. the hype — is it really worth the cost?
✅ How the natural fallacy and social media influence can mislead our health decisions
✅ Our own personal experiences with injury recovery
✅ And why local adventures and finding joy in simplicity might be better medicine than you think
Simply put, save your time, save your money, and don't get scammed.
Want to understand what actually works when you're injured, what the research says, and how to protect yourself from overhyped treatments?
Check out our FREE Resource that dives into the Most Common Sports Injuries: The To Do's, Don'ts, and What doesn't hurt or help
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More and more parents, educators, and students are asking: Is the public school system actually hurting student health and fitness?
We take a hard look at what’s really happening inside schools — from inconsistent physical education programs to questionable school nutrition standards, and how budget constraints often force schools to prioritize test scores over wellness.
You’ll hear us explore:
✅ Why some states are way ahead in PE and nutrition — and others are falling behind
✅ The long-term impact of poor food and movement habits formed at school
✅ Considering the resources at rural poor public schools vs more wealthy or private schools
✅ How students and parents can advocate for better food, fitness, and education
✅ Creative, real-world solutions that schools can implement (even on tight budgets)
✅ Why we need to empower the consumer — students, families, and communities — to demand and drive real change
Tune in for an eye-opening conversation about education, health, and how we can work together to build stronger, healthier schools — one decision at a time.
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Lingering pain after surgery? Wondering whether plates, screws, or other hardware should be removed?
This is such a common issue, so we dive deep into the real question behind the question: How do you know if the hardware is the problem, or if something else is going on?
We break it down into three critical factors:
✅ Tissue Capacity – Have you built up the strength and conditioning your body needs to handle the demands you're putting on it?
✅ Acceptance – Do you still see the hardware as a foreign object, or have you mentally accepted it as part of you?
✅ Psychosocial Healing – Have you processed the trauma of the injury? Do you feel safe moving again, or is your nervous system still stuck in threat mode?
We also share real-life stories of people who did need the hardware removed — and those who didn’t, but got better by focusing on mindset, strength, and healing from the inside out.
If you’re wondering whether your pain is physical, psychological, or both, this episode is for you. You are not broken. And you are not alone. Tune in to learn how to assess pain, make empowered choices about your recovery, and find real hope.
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Are You Eating Enough to Stay Injury-Free? What Athletes Need to Know About Caloric Deficits
In this episode, we answer a powerful question: Can a caloric deficit actually increase your risk of injury as an athlete? Spoiler — it absolutely can, and we’re breaking down exactly how and why.
We dig into how not eating enough can lead to stress-related injuries like shin splints, spondylolisthesis, and more. But it doesn't stop there — we also explore how caloric deficits may be quietly contributing to other common injuries, and what warning signs to look out for before it's too late.
You’ll learn:
✅ What a caloric deficit really is
✅ How to calculate your maintenance calories
✅ Why staying lean shouldn’t mean underfueling your body
✅ The truth about carbs, elimination diets, and peak performance
✅ How to fuel right to stay strong, fast, and injury-free
We also bust some major nutrition myths that could be sabotaging your performance — especially if you’ve been cutting calories or following restrictive eating trends in the name of “clean” eating or body composition goals.
Read Our Blog: How To Stay Safe In A Caloric Deficit
Check Out Our Shin Splint Master Class Here!
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In this episode, we dive headfirst into the sunscreen controversy that’s lighting up your feed. Is sunscreen toxic? Is it blocking your vitamin D? Should you even be using it at all?
We unpack what real science says about sunscreen safety and how decisions made decades ago are still shaping the way we view sun protection today. We also break down the difference between efficacy (what works in a lab) and effectiveness (what works in real life), and why that difference matters more than most people think.
You’ll also hear why vitamin D is so important—and how to protect your skin without wrecking your health. And of course, we couldn't ignore the wild, wild west of the wellness world—where viral posts often carry more weight than trustworthy research studies.
If you’ve been confused, concerned, or just curious about what’s true and what’s total nonsense when it comes to sunscreen, this is the episode for you.
🎧Tune in to learn:
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