Keegan and Company

This is episode 200. In the last hundred episodes I got married, found out I am about to become a dad, and took this podcast full time. I ran Tokyo, Boston and London, with Berlin, Chicago and New York still to come. We brought on our first full time staff member, and we have not missed a weekly episode in three and a half years. Thank you to everyone who has listened along the way. In this episode, I answer the same nine questions past guests recorded for episode 100, and then I watch back what I said the first time and react to it. I talk about the advice from Ali Day I have done every day since, finding out my partner was pregnant on the second of January, sitting in my car at the shops unable to see a way forward, and the stranger who knocked on the window. I cover what I do for my own mental health, why rest turned out to be the fuel rather than the reward, and the whats next for Keegan & Company. If you want to watch our last Q&A, here is the one we did at 100 episodes: #100 Keegan Hipgrave: Q&A If you want to listen to some of our most listened to episodes from the last 100 episodes, check these out: #106 Mary Fowler: ACL, Art and Long Distance Relationships#164 Jai Arrow: Fatherhood and What Really Matters#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity Listen and subscribe:SpotifyApple PodcastsYouTube Follow for more:Podcast InstagramKeegan's InstagramTikTokSee omnystudio.com/listener for privacy information.

This week on a special edition of the Keegan & Company Podcast we welcome Eddie Hearn. Eddie Hearn took over a promotion built by his father and turned it into the biggest name in world boxing. He runs around forty fight nights a year. This year Matchroom landed in Australia. A new deal with Foxtel brings seven of those cards onto Australian soil, available on Kayo, and the first is at The Star on the Gold Coast, headlined by Teremoana Teremoana and Michael Zerafa. The morning before the card, Eddie and Keegan ran 5k together and then sat down on the sand and recorded this. Grateful he gave us the time.In this episode, we discuss growing up as Barry Hearn's son and why outperforming a successful father is its own kind of hard start, the drive behind his rule that nobody in his industry will ever outwork him, and why the person with a nine to five walking this beach can be more successful than the billionaire. We also discuss consistency (keep banging on the door, it might take one bang or a thousand), why his favourite saying, this too shall pass, is really about the good times, what interviewing Adam Peaty, Mark Cavendish, Mo Farah and Frank Lampard taught him about the cost of obsession, the selfishness it takes to be the best at anything, and the legacy he wants to leave by making boxing a prominent sport in Australia. For more just like this #113 Tim Tszyu: Learning from Loss, Fighting for Redemption: Spotify · Apple · YouTube #146 Harry Garside: Masculinity, Vulnerability & Boxing: Spotify · Apple · YouTube Listen and subscribe Spotify: https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K Apple Podcasts: https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736 YouTube: https://www.youtube.com/@Keeganandcompany Follow for more Podcast Instagram: https://www.instagram.com/keeganandcompanypodcast/ Keegan's Instagram: https://www.instagram.com/keeganhipgrave/ TikTok: https://www.tiktok.com/@keeganandcompanySee omnystudio.com/listener for privacy information.

Johnny Gannon grew up in Maroubra in the Bra Boys era, when you did not talk about your problems and showing any weakness put you at the bottom of the pile. He has spent the last 25 years on the jiu-jitsu mats, took nearly 20 years to earn his black belt, and now runs eight-week health challenges with chapters right across Australia. At 54 he still trains most days, teaches his three kids, and is as curious as he has ever been. We were stoked to get him in. In this episode, we discuss how training became his way of coping, why he reckons you have to look after number one before you can look after anyone else, and the mate who told him to respect himself. He explains his wheel of health, the eight-week challenge that has people quitting the drink for good, and learning to hold his breath for three and a half minutes on an empty lung by getting curious instead of scared. We also get into the Bra Boys years, the grit that came out of them, and what he wants for his own kids instead. For more just like this #164 Jai Arrow: Fatherhood and What Really Matters: Spotify · Apple · YouTube Listen and subscribe Spotify: https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K Apple Podcasts: https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736 YouTube: https://www.youtube.com/@Keeganandcompany Follow for more Instagram: https://www.instagram.com/keeganandcompanypodcast Keegan's Instagram: https://www.instagram.com/keeganhipgrave TikTok: https://www.tiktok.com/@keeganandcompanySee omnystudio.com/listener for privacy information.

Dr Geoff Wilson kite skied 5,306 kilometres across Antarctica on his own, the longest solo unsupported polar journey anyone has done. He holds a stack of other polar records and works as a vet in between them. Keegan spent two weeks with him on the Canning Stock Route, a recce for Geoff's next crossing, 1850 kilometres of Western Australian desert by wind power. Keegan recorded this one alone at sunrise, at the end of the trip. What stood out was not Geoff's fitness or his gear. It was how fast he came back to baseline when everything went wrong. In this episode, we discuss why emotional regulation is the skill behind Geoff's world records, the campfire conversations about building resilience in adults and in kids, the suicide rate among vets and the resilience training Geoff runs for his staff, why comfort quietly costs us, Keegan getting rag dolled out of a kite buggy for an hour before it all finally clicked, the experienced four wheel drivers who said the crossing was not possible, working within your means instead of jumping to extremes, the 50 kilometre ultra that made Keegan hate running for 18 months, and why the more space you have above your head, the bigger the idea gets. For more just like this #189 Oliver Foran: Mount Everest World Record (Sea Level to Summit), Losing his Mum 16 & Finding His WhySpotify | Apple Podcasts #131 Geoff Wilson: A Life of AdventureGeoff's full conversation with us, recorded before this trip.Spotify | Apple Podcasts | YouTube Listen and subscribeSpotifyApple PodcastsYouTube Follow for morePodcast InstagramKeegan's InstagramTikTok See omnystudio.com/listener for privacy information.

Geoff Wilson is one of the most experienced adventurers in the world, with a particular affinity for wind powered travel. He's crossed Antarctica (and holds the world record for doing so), the Sahara Desert and the Simpson Desert, to name a few. His latest mission is to cross the Canning Stock Route, an 1,850km route regarded as the most remote 4WD track in the world, using wind power or human power alone. This episode was recorded on the reconnaissance mission to scout out the project, shot in the Tanami Desert just outside Billiluna, WA. Thanks Geoff for having us out there. In this episode, we discuss how a wind powered crossing actually works, why the people who've walked this track by camel say the vegetation makes it impossible, kiting into Billiluna and the kids who'd never seen a kite before, why he changes kites instead of persisting with one that half works, the ice bath course and the young vet who wouldn't put her toe in, suicide in veterinary science, losing his dad and his best mate in the same twelve months, and why he thinks hard times make good people. If you'd like to hear more adventures from Geoff, we sat down for a full length episode last year. #131 Geoff Wilson: A Life of Adventure — Spotify | Apple Podcasts | YouTubeYou may also enjoy these episodes: #124 Mark Mathews: Recreate the Fear — Spotify | Apple Podcasts | YouTube #156 Kitalé Wilson: How a Life of Adventure Taught Me to Slow Down — Spotify | Apple Podcasts | YouTube Listen and subscribe:SpotifyApple PodcastsYouTube Follow for more:Podcast InstagramKeegan's InstagramTikTokSee omnystudio.com/listener for privacy information.

Alex Boyce is the founder and owner of Sun Devil. He grew up in Arizona and moved to the Gold Coast in his twenties. A few years later he started Sun Devil started as a farmers market stall, soon enough there were queues of 70+ people to get their hands on a Sun Devil coffee, before the doors shut overnight. In this episode, we discuss why he stayed silent when the rumours started, the decision to only ever do cold coffee, what it does to a business when one video changes the volume overnight, why Keegan thinks good marketing makes a bad product fail faster (Sun Devil has a good product), what money does to friendships, what happened during the months after the doors shut, and the stretch he describes as the first time he actually understood what depression was. This episode includes discussion of depression and suicidal thoughts. If you need support, Lifeline is on 13 11 14.For more just like this #141 Jason Daniels: The Real LSKD StoryBuilding a brand from nothing and what it costs to keep it going.Spotify | Apple Podcasts | YouTube #146 Harry Garside: Masculinity, Vulnerability & BoxingSpotify | Apple Podcasts | YouTube Listen and subscribe:SpotifyApple PodcastsYouTube Follow for more:Podcast InstagramKeegan's InstagramTikTokSee omnystudio.com/listener for privacy information.

Clint Kimmins has chased 60 foot waves at Nazaré and finished Ironmans. The thing he's most proud of is surviving six months in a maximum security prison. He went in at the peak of his surfing career with a beer belly and came out an athlete. This week we sat down with the big wave surfer and long course triathlete to talk about the surf club brawl that put him inside, the pile of letters that showed him he was actually loved, and the mindset that got him through the door on day one. We get into the harder stuff too. Losing his mum, the morning he woke to a voice memo from his dad, and how the two of them talk more now than they have in twenty years. And then there's Nazaré. One of the biggest days ever, borrowed gear, the wrong vest, over the falls near the cliff, held under longer than he's ever been. He calls it the best thing that's ever happened to him. Full episode out now. Related episodes#182 Alex Hermanson: Weighing 140kg & 30 Beers a Day to Running Ultra Marathons (Apple · YouTube)#180 Michael Hooper: Overthinking Nearly Broke Me. Now It's My Superpower (Apple · YouTube)#172 Rob Dalto: Losing Dad, 38 Marathons & Building the Bronx Burners (Apple) Listen and subscribeSpotify · Apple · YouTube Follow for more@keeganandcompanypodcast · @keeganhipgrave · TikTokSee omnystudio.com/listener for privacy information.

Harry Garside won an Olympic boxing medal, then sat in hotel quarantine with it around his neck, crying, because the thing he'd chased for sixteen years still hadn't made him feel like a man. He started boxing at nine because he felt soft next to his two older brothers, and spent most of his life wearing what he calls an impenetrable armour to hide it. This Moment is about the version of masculinity you never stop having to prove, why external validation stopped working once he finally had it, and what he found underneath when he went looking internally instead. We first ran this conversation in December, recorded a few weeks earlier in November 2025. After the response to our recent chat with Luke Bateman on shame and vulnerability, Harry's take felt worth putting back in front of you. Still one of our favourites. Listen to the full episode: Spotify | Apple | YouTube Related episodes: Justin Knussi: Vulnerability Is a Superpower — Spotify | Apple | YouTube Ryan Clark (Whippet): Bondi Rescue, Swimming the English Channel & Overcoming Fear — Spotify | Apple | YouTube Alexis Fernandez: The Neuroscience of Connection, Creativity & Heartbreak — Spotify | Apple | YouTube Listen and subscribe: Spotify | Apple | YouTube Follow for more: @keeganandcompanypodcast | @keeganhipgrave | TikTokSee omnystudio.com/listener for privacy information.

While Luke Bateman was playing in the NRL, his mum was paying his mortgage and ordering food to his door. Gambling had taken every cent he had, and hundreds of thousands more he didn't. This week Keegan sits down with Luke Bateman: former NRL player, now an author, keynote speaker and one of the more honest voices going around on shame and addiction. We get into the gambling that spiralled in 2018, the suicidal low that followed, rehab and the 12 steps, and the tiny one-minute promises he used to start trusting himself again. He explains why vulnerability is the antidote to shame, why he hid his love of books from teammates for twenty years, and the fantasy novel that handed him a blueprint for who he wanted to become. Also in here: values as a decision filter, boundaries, and why he says he wouldn't change any of it for himself but wouldn't wish it on anyone. For more just like this:#101 Kieran Foran: "I Just Wanted to Have Peace". NRL Star on mental health, grief and finding peace after football: Spotify | Apple | YouTube#146 Harry Garside: Masculinity, Vulnerability & Boxing: Spotify | Apple | YouTube Listen and subscribe:SpotifyApple PodcastsYouTube Follow for more:Podcast InstagramKeegan's InstagramTikTokSee omnystudio.com/listener for privacy information.

This episode discusses suicide and addiction. If it brings anything up for you, Lifeline is 13 11 14 and 13YARN is 13 92 76.In 2016 Kieran Foran had just signed a $4.8 million contract to be a leader. Privately he was gambling, barely sleeping, and had started to think his two young kids would be better off without him - a thought he goes on to be his biggest regret... We recorded this with Kieran in January 2025 and it is one of the most honest conversations we have had on the show, so we are resurfacing it as a Moment. He takes us right back to learning to cope the wrong way as a teenager, the loop of therapy and relapse, the night he decided he was done, and what recovery actually looked like after that. Two rehab stints. Handing his finances to his wife. Just wanting a peaceful sleep. Almost ten years on, he is in a very different place. Since we spoke Kieran has retired and stepped straight into a head coaching role, and it has been nothing short of incredible to watch. He has earned it. For more just like this#185 Kori Sampson - Ultra-Marathoner: You Can't Outthink Your Mental Health — Sobriety, ADHD & the Marathon Majors: Spotify · Apple · YouTube Listen and subscribeSpotify · Apple Podcasts · YouTube Follow for moreInstagram · Keegan's Instagram · TikTokSee omnystudio.com/listener for privacy information.

Jason Cadee spent 15 years as a professional basketball player, 424 games across the NBL. It nearly ended before it began. At 18, not long after breaking into the Australian senior set-up, he was hit side-on by a semi-trailer at 100km/h on a Sydney freeway and trapped in the wreck for 90 minutes. He came out with a broken pelvis and, somehow, barely a mark on him. This week we sit down with Jason to get into the crash and what it did and didn't teach him, why becoming a dad landed harder than any near miss, the single piece of leadership advice that changed how he led, and what it actually takes to walk away from the only thing you've ever known and start again. Both his parents played for Australia, so basketball was never optional. Stopping was the hard part. For more just like thisAaron Booth on medical retirement and starting again: Spotify · AppleJordan Kahu on life and business after footy: Spotify · Apple Listen and subscribeSpotify · Apple Podcasts Follow for morePodcast Instagram: @keeganandcompanypodcastKeegan's Instagram: @keeganhipgraveTikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

We recorded this with Tim Tszyu last year, and his shower story keeps coming up in recent episodes, so we have pulled fifteen minutes of it back out of the vault. Tim is a former world champion from Sydney, and boxing runs deep in the family. His dad Kostya was an undisputed world champion and Hall of Famer, and his younger brother Nikita fights professionally too. Since we spoke he has strung together back to back wins, the most recent over Denis Nurja on Easter Sunday, and on 26 July he steps in with Errol Spence Jr in Sydney, the biggest fight of his career. We appreciate him making the time back when he did. In this section, Tim describes what a flow state actually feels like from inside the ropes. The place where the world switches off, time slows down, where he can "hear his opponent's heartbeat". He explains why there is no such thing as a fluke punch, and how one clean right hand is really years of repetition. We get into stacking days, staying hungry when success comes easily, and why he refuses to get comfortable. He talks about the emptiness of his first loss and how it made him want to reclaim his throne, the five weeks between that loss and his wedding that finally gave him some balance, and the shower ritual he uses to wash off a hard day and reset before a fight. Plus the training methods he chose not to inherit from his dad, and the grandfather who still tells him he looks fat. Listen to the full episode with Tim Tszyu: Spotify · Apple Podcasts If you enjoyed this, you may also enjoy:Harry Garside on masculinity, vulnerability and boxing: Spotify · Apple PodcastsSkye Nicolson on losing her greatest teacher and finding peace: Spotify · Apple Podcasts Listen and subscribe: Spotify · Apple Podcasts Follow for more: Podcast Instagram · Keegan's Instagram · TikTokSee omnystudio.com/listener for privacy information.

Charlotte Caslick has played three Olympic Games, two Commonwealth Games and three rugby World Cups, and the moment that shaped her wasn't a win. It was a friend texting her that young girls watch her play and think trying hard is cool, because she makes it look cool. This week we sat down with Charlotte while she's pregnant with her first child and still training through it, broken Broncos and all. We talked about the season she debuted out of position and cried at training while secretly hoping to fall pregnant, the leg break that took the World Cup and the pregnancy off the table in the same week, finding a new sense of purpose before she'd stopped playing, and the one line she posted after Paris that ended up in the New York Times. Full episode out now. For more just like thisMillie Elliott on the NRLW and coming back after her daughter: Spotify · AppleAlexis Fernandez on the neuroscience of connection, creativity and heartbreak: Spotify · AppleJacqui Louder on the psychology behind peak performance: Spotify · Apple Listen and subscribeSpotify · Apple Podcasts Follow for more@keeganandcompanypodcast · @keeganhipgrave · TikTok @keeganandcompanySee omnystudio.com/listener for privacy information.

A quick glance at your phone doesn't cost you ten seconds. The research says it costs you closer to twenty three minutes of real focus. This week is a solo one on the psychology of monotasking, doing one thing at a time, and why it might be the most underrated upgrade for anyone who works, writes, studies or creates. Keegan makes the case for single focus over the constant juggle, and he's honest that he's a recovering serial multitasker himself. He gets into why boredom is the engine of creativity, the real cost of switching between tasks, what putting headphones in on a hard run is actually doing, and the weekend his phone broke that left him calmer than he'd been in a long time. It is not about optimising every second of your life. It is about knowing when to give one thing everything you've got. For more just like this, go back to the conversation that started it, our episode with Alexis Fernandez on the neuroscience of connection, creativity and heartbreak.Spotify Apple Podcasts And the Flow episode with Dr Megan Lee, where the forty five minutes with your phone in another room actually comes from.Spotify Apple Podcasts Listen and subscribe:Spotify Apple Podcasts  Follow for more:Podcast Instagram Keegan's InstagramTikTok See omnystudio.com/listener for privacy information.

Oliver Foran just set the world record from Sea Level to Summit of Mount Everest: travelling from the coast of India to the summit of Mount Everest under his own power. 50 days, for youth mental health, and for his mum. He is a self-described normal bloke from Brisbane who lost his mum to brain cancer at 16 and bottled it for eight years. This year he cycled across India in 42 degree heat, broke down on day four, and found the one lesson that got him up the mountain. We talk about the avalanche that buried his tent, crevasses 30 metres deep, a blood oxygen reading of 47 (anything under 80 is considered deadly), standing on top of the world, and what is next... This episode touches on grief, mental health and suicide. If anything lands close to home, support is available. Lifeline 13 11 14. 13YARN 13 92 76. For more just like thisJeremy Howe, More Than AFL: Spotify · AppleJacqui Bell, youngest person to run an ultra on every continent: Spotify · AppleHarry Garside on masculinity and vulnerability: Spotify · Apple Listen and subscribeSpotify · Apple Podcasts · YouTube Follow for moreOliver's Instagram: @oliverforanPodcast: @keeganandcompanypodcast Keegan: @keeganhipgrave · TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

Do you spend more than two hours a day on social media? I know I sure do sometimes. The reality is those of us who do are three times more likely to be diagnosed with depression. In this episode we break down some simple steps to claw some of that time back. In this solo Psychology Of episode we break down the psychology of doomscrolling. It starts with a TED talk from the three founders of the Minimalists, who built an audience of four million people and then quit social media completely for twelve months, and the surprising thing they realised on the other side of it. From there I walk through my three favourite tools, the ones I've put in place that actually stuck, the comparison trap of social media, and why none of this is actually about quitting - completely. For more just like this: The Psychology of The Whimsical Era w/ Dr Megan Lee | Why Gen Z Is Quitting Their PhonesSpotifyAppleYouTube The Psychology Of Toxic Productivity | Why Loving Your Work Burns You Out FasterSpotifyAppleYouTube Listen and subscribe: SpotifyApple PodcastsYouTube Follow for more: Podcast Instagram: @keeganandcompanypodcast Keegan's Instagram: @keeganhipgrave TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

This week we sat down with Adam Elliott. He signed his first NRL contract at 14 and has played nearly 200 games since. Last year tested all of it. His dad died of cancer. His partner was pregnant, his bicep was ruptured, his contract was up, and for the first time in a career that started as a teenager, people were openly questioning whether he could still play. So he leant in, kept putting in the work on his own, and landed a spot at South Sydney under Wayne Bennett. Despite all the challenges reckons he has never felt more grateful for what footy has given him. We get into the last conversations he had with his dad and the words his old man left him with, what it actually takes to keep going when the doubt is loudest, the dinner-plate trick he uses to stay a present father, why he still writes things down, and the moment his brother James became part of the team. For more just like this, listen to:#101 Kieran Foran: "I Just Wanted to Have Peace". SpotifyApple PodcastsYouTube#79 Reagan Campbell-Gillard: Losing Mum & Brother in 18 Months. Spotify Apple PodcastsYouTube Listen and subscribe: SpotifyApple PodcastsYouTube Follow for more: Podcast Instagram: @keeganandcompanypodcast Keegan's Instagram: @keeganhipgrave TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

Alexis Fernandez-Preiksa is a cognitive neuroscientist, best-selling author and host of one of the world's biggest psychology podcasts, Do You F*cking Mind? She is also one of the warmest, most down-to-earth people to ever sit across the mic from Keegan. We talked about the fluke that pulled her out of acting and into neuroscience (one guest lecture, a slide of a dissected brain, and a snap decision to change her major), and why she reckons passion never just shows up at your door fully formed. We got into monotasking, the dog walks with no headphones and the shower ideas that come when you finally let your mind be bored, and the line that stuck with Keegan: your thoughts get quieter and your creativity gets louder. Alexis broke down the Gottman research on "bids for connection" and the tennis-ball rule that quietly decides whether couples last, the "treat them like the love of your life for three months" experiment that ended in a marriage, why desperation is really just fear of loss, and how to actually move through a breakup, including the science of the tactical cry. Plus becoming a present dad, the nights being long but the years being short, and Alexis's three pillars of happiness: growth, purpose and connection. If you enjoyed this episode you will also enjoy: #171 The Psychology of Flow w/ Dr Megan Lee #184 Alexi Pappas: How to Become Fearless & Why Shortcuts Are Poison#170 Grace Grove: Doctor, Runner & Content Creator Being Yourself & Ditching Toxic Productivity Follow Alexis: Instagram: @alexisfernandezpreiksa Podcast Instagram: @doyoufkingmindSpotify: Do You F*cking Mind?See omnystudio.com/listener for privacy information.

You can't outthink your mental health problems. You can sit at home and ruminate, or you can get outside and move. One of those makes it worse. The other doesn't fix everything, but it's a foundation. Strong body first, stronger mind from there. Kori got sober nearly four years ago, got diagnosed with ADHD, and has spent the years since chasing bigger and bigger things. His first marathon, then a 50k in the Alps, a 220km race in Africa, running the entire length of England. Now he's signed with On and completing all the World Marathon Majors. We discuss what drove him to keep going bigger. What was the point of it all? Why running across a country didn't give him the fulfilment he expected, and how he came to realise that bigger isn't always better. That at some point, you've done enough.See omnystudio.com/listener for privacy information.

Reuben Cotter didn't think any of this would happen. Two ACLs and three years on the sideline before he'd properly started — now he's not only a State of Origin player but a Wally Lewis Medal winner (Player of the Series) and captain of the Cowboys. Ahead of Origin tomorrow night, we pulled this part of the podcast we recorded with Reuben back in mid-2024. He talks about how he actually got there, what Billy Slater's camp is really like, the day seven Cowboys got the Origin call at a team dinner, and why he wouldn't change those three years for anything.Listen to the full episode - #52: Reuben Cotter: Journey to Captaincy, ACL & Family Life:SpotifyAppleYouTubeOr you may also enjoy:#164 Jai Arrow: Fatherhood and What Really Matters#34 Harry Grant: Melbourne Storm Captaincy, Almost Dying and Happy BirthdaySee omnystudio.com/listener for privacy information.

Alexi Pappas is an Olympian who holds the Greek national record over 10,000m, an author, poet, filmmaker, and a guide alongside her blind teammate Lisa together running many of the World Marathon Majors. She's spent her whole life refusing to be just one thing. We talked about why she believes your fears are really just cares, and how she traced all of hers back to one core fear before solving it with a single phone call to three friends. Picturing fear as a passenger in the car you're driving instead of something to outrun. Guiding Lisa through five Boston Marathons, learning to talk through tension in the tether so the conversation could be about feelings instead of left and right, and the time they fell clipped into a tandem bike in traffic while training for their first triathlon. Why she thinks shortcuts are poison, and how you can stand next to someone on a start line and feel whether they earned it. Keeping athlete and artist in separate rooms for years, then seeing her own handwriting on a wall at Boston. And why, after solving that one fear, she feels more fearless than she ever has. If you enjoyed this episode check out these similar episodes: #170 Grace Grove#106 Mary Fowler#91 Montana Farah-Seaton Follow Alexi Pappas: Instagram: @alexipappas Alexi's Podcast Instagram: Mentor BuffetSpotify Mentor BuffetSee omnystudio.com/listener for privacy information.

The news broke that Jai Arrow has been diagnosed with Motor Neurone Disease. Jai is one of the toughest blokes I've ever met. Not tough in the way people throw the word around. Tough in the way he plays. The way he carries himself. The way he stands up for the people around him. This is our favourite moment from the full episode we did together earlier this year. Jai talks about fatherhood and what really matters in life. All our love to Jai and his family. Watch the full episode here.See omnystudio.com/listener for privacy information.

In this episode, I break down Angela Duckworth's research on why passion and perseverance matter more than natural ability... and why effort counts twice. We cover the neuroscience behind why your brain gets stronger at not giving up, the four elements of grit (interest, practice, purpose and hope), why embarrassment and fear of failure are learned behaviours, and the parable of the bricklayers that changed how I think about purpose. 📚 Based on Grit by Angela Duckworth  🎙️ Inspired by The Mel Robbins Podcast with Angela Duckworth  Follow us on Socials @keeganandcompanypodcastSee omnystudio.com/listener for privacy information.

310 pounds, 30 beers a day, half a pack of cigarettes and then one moment at the New York City Marathon changed everything. Herms watched his girlfriend cross the finish line and something broke open. The next day, he laced up and couldn't make it past a mile. One year later, he ran that same marathon on his birthday. We delved into the eating disorders, what it actually looks like to start running when you can barely walk a block, how an addictive personality can either destroy you or completely rebuild your life, and why the trail running community became the thing that brought him back to himself. If you've ever felt stuck, this one's gonna hit different. New episodes weekly. 🎧 Listen on Spotify & Apple Podcasts — search "Keegan & Company Check out Herms and Keegan on socialsSee omnystudio.com/listener for privacy information.

What if smiling could actually change how you experience pain? In this episode, Keegan reflects on the contrast between the Tokyo Marathon, one of his toughest races and the London Marathon, where he PB’d and had one of his best performances ever. The difference wasn’t just physical… it was how he experienced the race. Article: Jazlyn H. Luu, Amanda M. Acevedo, Vida Pourmand & Sarah D. Pressman (2026) The power of smiles: mitigating pain through facial expression, The Journal of Positive Psychology, 21:2, 321-330, DOI: 10.1080/17439760.2025.2462231 Lower heart rate Regulate stress Improve emotional recovery after pain Importantly - it doesn’t reduce the pain itself, but it changes your response to it. We break down the science, the psychology, and how something as simple as a smile can shift your performance and mindset in high-pressure moments. Tokyo Marathon Recap London Marathon Recap  See omnystudio.com/listener for privacy information.

Michael Hooper played 125 tests for the Wallabies, captained Australia across three World Cup campaigns, and walked away from the game at 32. In this episode, we discuss what happens when the thing you built your whole life around stops. We got into the mental health side of professional rugby, the overthinking that fuelled his preparation but nearly pulled him under during a tour in Argentina in 2022, where everything unraveled in 48 hours and he made the call to fly home mid-series. We talked about what it's like to be a captain telling your team you need to step away, and how he came back months later and played some of the best rugby of his career. We also went deep on fatherhood, how having kids changed his relationship with the game, the guilt of chasing personal ambitions while wanting to be present, and the selfishness required to compete at the highest level. As someone about to become a dad, this one hit different for me. Hoops also shared the three attributes he's seen cross over from elite sport to corporate life, what Ben Crowe taught him about playfulness under pressure, and what he'd tell his 18-year-old self if he could go back. CONNECT Michael Hooper Instagram: @michaelhooper Keegan & Company Instagram: @keeganandcompanypodcastSee omnystudio.com/listener for privacy information.

A friend asked me what I thought my superpower was. I think mine is the ability to make people feel comfortable. A big part of our podcast is having open and vulnerable conversations with some of the best athletes in the world. We try really hard to make them feel comfortable, seen, and valued and that allows for a beautiful, open, and sometimes really vulnerable conversation. In this one, I break down the six things I've learned about making people feel comfortable: Slow down when you first meet someone Remembering someone's name is the best compliment you can give them Become genuinely interested in other people Give specific compliments Physical touch Smile Follow us on Instagram:@keeganandcompanypodcastSee omnystudio.com/listener for privacy information.

Chris and I went deep on some of the things I think a lot of people struggle to talk about, internal fulfilment, purpose, peace, and what happens when we don't have any of it. We talked about the difference between being alone and being lonely. Two very different things. And how sitting with ourselves, actually sitting with ourselves, might be one of the best ways to figure out who we are and what we actually want to do with our lives. We also explored this idea that if the price outweighs the prize, it's not worth entering the race or doing the race more sustainable. Climbing an extremely hard mountain when the view at the top isn't even good. Putting yourself through pain that doesn't have a good outcome. Sometimes the bravest thing you can do is walk away from the thing that's breaking you. If you enjoyed this episode, you might also like: #144 Bailey O'Brien: Building The Life You Want https://youtu.be/rPr79o9RHME #140 Annabelle Ronnfeldt: Performance Over Aesthetics — The Mindset Shift That Changes Everything https://youtu.be/xuvPGSpkEY4 Instagram: https://www.instagram.com/morechrisgriffin/See omnystudio.com/listener for privacy information.

Want to build a new habit but can't seem to make it stick? This episode will show you why starting from scratch is so hard, and how stacking new habits onto ones you already do makes change so much easier. Recorded from a hotel bed in Boston a few days out from the Boston Marathon, this solo episode breaks down what habit stacking is, why it works, and how to use the simple "after I do X, I will do Y" formula to slide positive habits into your day. Plus the work of James Clear (Atomic Habits) and Dr BJ Fogg (Tiny Habits) that underpins it all. If you've been trying to start a new habit and it's just not landing, this one's for you. Your homework: Pick one habit you already do without thinking. Stack one new positive behaviour on top of it. Let us know how you go.See omnystudio.com/listener for privacy information.

Jacqui Bell is one of Australia's most impressive ultra runners. She's the youngest person to complete a multi-stage ultra marathon on every continent, has run over 100 ultras, 14 multi-day races, and now works as a journalist at Channel Nine. Ten years ago she was 22, watching someone else run an ultra on YouTube. That same day she Googled how to train for one. Within 24 hours she'd signed up to four desert races on four continents in eight months, with $500 to her name. We discuss the day she nearly broke in Namibia, the stranger in Mongolia who handed her $20,000, and why she thinks balance is harder than suffering. We get into the science of mental resilience, why showing up matters more than feeling ready, the difference between male and female confidence in ultra-endurance sport, what running 19 hours alone through a desert teaches you about negative self-talk, and the addictive personality that drives people like Jacqui to chase bigger and bigger goals. A really honest one. Big thanks to Jacqui for her time.Follow Jacqui: https://www.instagram.com/jacquiabell/See omnystudio.com/listener for privacy information.

Lucky girl syndrome went viral on TikTok, but the psychology behind it is decades old. In this episode, Keegan unpacks confirmation bias, locus of control, and why the stories we tell ourselves shape what we notice in the world. Drawing on conversations with Dr. Megan Lee and his own experience of being medically retired from the NRL at 24, Keegan breaks down how belief systems form, why gratitude rewires the brain toward optimism, and how to catch the negative inner voice before it takes hold. For more episodes just like this listen to:#157 The Psychology Of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free)See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with NRL superstar and Newcastle Knights captain Kalyn Ponga for a raw conversation about authentic leadership, navigating high-pressure expectations, and the power of emotional resilience. Kalyn opens up about the self-doubt he felt when stepping into leadership, the trap of trying to "act" the part, and how he learned to process anger and disappointment before turning his focus back to the team. He shares the line he lives by and why staying true to your own strengths, and your own feelings, matters more than meeting anyone else's expectations. Listen in and discover your own line to live by.If you enjoyed this episode check out these similar episodes: #82 Nathan Cleary: Daily Disciplines, FOPO & Dealing With Pressure#34 Harry Grant: Melbourne Storm Captaincy, Almost DyingFollow Kalyn: InstagramSee omnystudio.com/listener for privacy information.

In this episode, Keegan breaks down toxic productivity - the compulsive need to always be doing, achieving, or optimising until it stops serving your life and starts consuming it. Drawing on recent conversations with Grace Grove, Jackie Bell, and Dr. Megan Lee, plus a personal realisation that hit close to home, Keegan explores why people who work on things they love experience burnout more than anyone else, and what it actually costs when the people you care about get the leftover version of you. For more just like this: Grace Grove: How She's Training for a Sub-3 Marathon While Working as a Doctor Dr. Megan Lee: The Rise of the Whimsical Era Listen and subscribe: Spotify Apple Podcasts Youtube Follow for more: Podcast InstagramKeegan's InstagramTikTokSee omnystudio.com/listener for privacy information.

Rob Dalto has run all seven Abbott World Marathon Majors three years in a row. Recorded in Tokyo ahead of his 38th marathon, we discuss losing his dad to cancer and how that started the marathon journey. How it took him 10 marathons to break 4 hours and now he's running sub 2:53. Outside of working full time in tech, he makes great content about running the major marathons all around the world and co-founded the Bronx Burners, a run club and community program that has raised $400,000 and provided 44 academic scholarships for kids in the Bronx.If you liked this episode you will enjoy this one:#162 Jake Barraclough (RanToJapan): 280km Weeks, Running in Japan & Finding Your LimitFollow Rob Dalto:InstagramTikTokSee omnystudio.com/listener for privacy information.

Why do some tasks feel effortless while others feel impossible? Why can I run for hours but can't sit down and write for 20 minutes? In this episode I sit down with psychologist and researcher Dr Megan Lee to break down the science of flow: the state where you lose track of time and perform at your best. We talk about Mihaly Csikszentmihalyi's research, Sue Jackson's nine dimensions of flow, why athletes access flow so easily, and how the rest of us can get there too. We also get into a really honest conversation about where we both struggle. Megan can't get to the gym. I can't sit at a laptop. We talk about the 30-minute timer technique, atomic habits, habit stacking, and why starting is always the hardest part.If you enjoyed this episode check our the other episodes we have done with Dr Megan Lee:#121 Dr Megan Lee: How to be Happy#169 The Psychology of Green & Blue Spaces#167 The Psychology of The Whimsical EraFollow Dr Megan Lee:Instagram Website Follow the Podcast: Podcast Instagram: @keeganandcompanypodcast Keegan's Instagram: @keeganhipgrave TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

Grace Grove is a paediatrics doctor, a marathon runner preparing for London Marathon, and a content creator who's built a community by just being herself. We talked about burning out in 2025 trying to do it all, why she's doing less this year and doing it with more intention. Going from serial people-pleaser to showing up as her true self. What working in paediatrics has taught her about giving people grace. The LSKD 10-year vision exercise that made her cry. Sitting on the bathroom floor before Sydney Marathon with pre-race nerves so bad she was convinced she had food poisoning. And why becoming a mum is the one thing she'd give everything else up for. If you enjoyed this episode check out these similar episodes:#106 Mary Fowler#91 Montana Farah-Seaton#166 Katie MartinFollow Grace: InstagramTikTok YouTube See omnystudio.com/listener for privacy information.

How long do you actually need to spend in nature to feel the effects on your mental health? And once you do, how long does it last? In this episode, Dr Megan Lee breaks down the research behind green and blue spaces - what they are, why they work, and what's actually happening in your body when you step onto sand barefoot or dive under a wave. We talk about the COVID study that changed the field, why social connection is consistently the number one predictor of wellbeing across all of her research, and why nature ties together all five pillars of wellbeing without you even trying. For more just like this, listen to Megan's first episode; "#121 Dr Megan Lee: How to be Happy".Spotify Apple PodcastsYouTube Subscribe to be the first to know about new episodes: SpotifyApple PodcastsYouTube Follow for more: Podcast Instagram: @keeganandcompanypodcast Keegan's Instagram: @keeganhipgrave TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

"Do I actually believe I can be a world champion?" That's the question Molly Picklum had to sit with before anything else. Last year at 22 she became the WSL Women's World Champion and in this conversation she opens up about the mental shift that got her there. We talk about getting cut from tour and hating the sport she loved, the "Just Admit It" list she writes the night before every comp, the moment she stopped saying "I'm trying my best" and finally said "this is the year," and what flashed through her mind three minutes before she won it all. We also discuss the balance between being soft as a person and hard as a professional, having good people in your corner, and why the pace of nature is slow but everything gets done. If you enjoyed this episode check this one out next: #124 Mark Mathews: Recreate the Fear SpotifyApple PodcastsYouTube Subscribe to be the first to know about new episodes: Spotify: https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K Apple Podcasts: https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736 YouTube: https://www.youtube.com/@Keeganandcompany Follow for more: Podcast Instagram: @keeganandcompanypodcast Keegan's Instagram: @keeganhipgrave TikTok: @keeganandcompanySee omnystudio.com/listener for privacy information.

The average Australian spends 7 hours a day on a screen. But something is shifting. Gen Z is revolting against screens, hustle culture, and the pressure to be productive every waking moment. They're calling it the rise of whimsy. Keegan sits down with Dr Megan Lee to unpack why young people are building "analog baskets," bricking their phones, and choosing imperfection over polished perfection. They get into why slowing down actually makes you better, how our lives have become performative, and why the things that make you feel the best are the ones nobody else sees. For more just like this, listen to Megan's first episode; "#121 Dr Megan Lee: How to be Happy".Spotify: https://open.spotify.com/episode/0LHMO0odO3xozfpQrjp3AN?si=-0uQbEfgSHe9LZF1vS83kA Apple Podcasts: https://podcasts.apple.com/au/podcast/121-dr-megan-lee-how-to-be-happy/id1695873736?i=1000724228539 YouTube: https://www.youtube.com/watch?v=JhtXXVS7gAg Follow Megan:Instagram WebsiteListen and subscribe: Spotify: https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K Apple Podcasts: https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736 YouTube: https://www.youtube.com/@Keeganandcompany Podcast Instagram: @keeganandcompanypodcastKeegans Instagram: @keeganhipgraveTikTok: @keeganandcompany  See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with Katie Martin to explore her journey into the fitness industry and the experiences that shaped her approach to health and wellbeing. From becoming a qualified personal trainer while still in high school to navigating challenges like chronic fatigue, Katie shares how adversity refined her perspective on longevity, nutrition, and mental health. The conversation highlights the importance of gut health, mindset, and building habits that prioritise long-term wellbeing over short-term results. Katie also reflects on the power of goal-setting and resilience, offering practical insight into how clear direction and discipline can transform ambition into lasting growth.See omnystudio.com/listener for privacy information.

What's your purpose? If you've ever sat in that space of knowing what you're doing isn't quite it but having no idea what is, this episode is for you. I've spent years helping hundreds of players transition out of the NRL and professional sport, and this is the question that comes up more than any other. It's not just athletes either. It's people in the military, people wanting a career shift, university students, and mates in their 30s and 40s who've been in the same job for years but know there's something else. In this episode I break down the actual psychology and process behind finding your why. We cover Howard Gardner's theory of multiple intelligences (there are eight, not two), Maslow's concept of the impulsive voice and how the outside world buries it as we grow up, and the step-by-step framework for uncovering your purpose through specific childhood experiences and the common threads that connect them. This is the episode I've done the most research on and probably the one I'm most passionate about. If it was easy, everyone would be living in complete contentment. But there is a process, and if you're curious about it, this is the place to start. Resources mentioned in this episode: Frames of Mind by Howard Gardner Find Your Why by Simon Sinek Start With Why by Simon Sinek Mastery by Robert Greene How To Find Your Purpose - Robert Greene x Andrew Huberman (Huberman Lab Podcast) If this episode helped you, share it with someone who needs to hear it.See omnystudio.com/listener for privacy information.

Join Keegan as he chats with NRL Legend, Jai Arrow. He reveals the hardships and the sacrifices he has made for the game, shedding light on the lesser-known aspects of being a professional athlete. Jai discusses how fatherhood has transformed his perspective on life. Sharing the emotional and challenging experience of his daughter's birth, Jai explains how becoming a father has reshaped his priorities and brought new purpose into his life. The conversation also explores the delicate balance between professional commitments and personal life, offering a candid view of the challenges and rewards that come with being a dad and a top-tier athlete.See omnystudio.com/listener for privacy information.

In this episode of 'The Psychology of' series, Keegan sits down with registered psychologist and fellow runner Kyle Andrews to unpack the psychology behind Fear of Failure and FOPO — fear of other people's opinions — and how it shows up in everything from walking into a room where you don't know anyone, to not throwing the pass because you're scared of what people might say. Keegan and Kyle break down how avoidance gives us short term relief but keeps us stuck long term, why our brains build things up to be way bigger than they actually are, and why we massively overestimate how much other people are actually thinking about us. They get into what gradual exposure looks like in practice, how to reframe failure with a growth mindset, and why having someone in your corner, whether that's a psych, a physio, or a mate, can be the difference between staying in your head and actually moving forward. Keegan also shares how FOPO nearly stopped him from starting this podcast, and how Nathan Cleary's battle with fear of other people's opinions during his career became one of the most powerful examples of what it looks like to break through it. Find Kyle at: https://www.instagram.com/_kyleandrews/ https://www.instagram.com/living_with_meaning_therapy/ https://livingwithmeaning.com.au/See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with marathon runner and creator Jake Barraclough, who moved from the UK to Japan to immerse himself in one of the toughest distance-running cultures in the world. Training up to 280km per week, Jake shares how discipline, resilience, and relentless curiosity drive his pursuit of Olympic-level performance. From overcoming major health setbacks to documenting his journey for more than 120,000 YouTube subscribers, Jake reveals the mindset behind pushing human limits. This conversation dives into Japanese training culture, elite endurance, and why most people never discover how far they can truly go.See omnystudio.com/listener for privacy information.

In this episode of 'The Psychology of' series, Keegan sits down with registered psychologist and fellow runner Kyle Andrews to explore what actually happens to our brains and bodies when we move, and why the people we move with matter just as much.From the science behind the runner’s high and flow states, to why outdoor activity hits different than indoor, Keegan and Kyle unpack how physical activity and social connection are two of the most powerful tools for positive mental health.They also get into the difference between simply being around people and being around your people. Why finding a community with shared values doesn’t just feel good, it fundamentally changes how connected, comfortable, and authentically yourself you can be.Find Kyle at:https://www.instagram.com/_kyleandrews/ https://www.instagram.com/living_with_meaning_therapy/ https://livingwithmeaning.com.au/See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with Australian marathon record-holder Andy Buchanan for an honest conversation about purpose, discipline, and the long road to excellence. From growing up inspired by his parents’ love of marathons to representing Australia on the world stage, Andy shares how consistency became his competitive edge. He unpacks the mindset behind his relentless long runs, how he navigates injury and pressure, and why routine feels like a “cheat code to life.” Grounded by teaching and coaching, Andy reveals what truly drives him and why he believes the best is still ahead.See omnystudio.com/listener for privacy information.

This week on the podcast, Keegan sits down with registered psychologist, runner, and good mate Kyle Andrews to unpack The Psychology of Motivation. In this episode, we discuss: Why motivation is unreliable. Why action beats motivation (every time) Why we wait to feel “ready” before starting How systems and routines create consistency Intrinsic vs extrinsic motivation If you’ve ever struggled to stay consistent, start something meaningful, or wondered why your motivation disappears when you need it... this episode is for you. You can check out more of Kyle’s work below Instagram: @living_with_meaning_therapyWebsite: https://livingwithmeaning.com.auSee omnystudio.com/listener for privacy information.

This week on the pod we sit down with Katy Bradley; nutritionist and endurance athlete. In this conversation we talk about why so many people under-fuel by mistake, how to cut weight (the healthy way) without destroying your performance, and what a proper carb load actually looks like ahead of a big race. Katy is a couple of weeks out from her first Ironman and breaks down her personal tips and tricks that she is going to be taking into race day. Katy opens up about losing her dad to cancer, how watching his relentless work ethic shaped who she is today. What helped, what didn't, and why the hardest thing she's ever been through gave her even more mental strength today which she carries into everything now.Learn more about Katy Bradley here:https://www.instagram.com/katybradleyyhttps://www.instagram.com/katy_bradley_nutrition https://katybradleynutrition.com.au/See omnystudio.com/listener for privacy information.

Ever been stuck on a thought you can't shake? This episode will help you understand why that happens and what you can actually do about it. This week on the pod we break down the psychology of rumination - what happens when we get stuck on a thought and can't move past it. We've all been there. An injury, a breakup, someone who did wrong by you, a thought that just keeps circling. You replay it, reframe it, spiral on it - and somehow feel worse than when you started. In this solo episode we define what rumination actually is, the traits and life events that make us more prone to it, the difference between rumination and healthy emotional processing, and the science-backed strategies that help us break the cycle. We also get into the Two Wolves analogy, Andy Buchanan's mid-marathon anchoring technique, and a simple visualisation that's been a genuine game changer. Resources: https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936 https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdfSee omnystudio.com/listener for privacy information.

This week on the pod we sit down with Kitalé Wilson; filmmaker, writer, polar explorer and adventurer. Kitalé spent his early years living on a sailboat in Indonesia, travelling through Africa and Southeast Asia, and growing up on a family farm in rural Australia. Now at 25, recently nominated for Young Australian Filmmaker of the Year and screening at Banff Film Festival, he's channelling a lifetime of adventure into storytelling through film, photography, and writing. In this conversation we talk about what it means to grow up with a polar explorer for a father and a therapist for a mother. How those two forces shaped his approach to adventure, creativity, and life. We hear about near misses - hurricane force winds on a 40-foot sailboat in the Southern Ocean, a torn tent in a -30°C snowstorm on an Icelandic glacier - and what those experiences teach you about ego, vulnerability, and mortality. We also get into why slowing down could be considered a social rebellion these days, the balance between pushing hard and being present, vulnerable masculinity, and why the most dangerous thing you can bring on an expedition is your ego. This episode is proudly supported by Dometic: Helping power outdoor adventures. If you’re looking to upgrade your setup, you can save 20% at Dometic.com with our exclusive community code. Discount code: “KEEGAN20  Learn more about Kitalé Wilson here: https://kitale.xyz https://www.instagram.com/kitalewilson/See omnystudio.com/listener for privacy information.