Keegan and Company
- Episódios
- 244
- Publicação
- semanal
- Último episódio
- 10 nov 2026
Sobre o podcast
Ever wondered what drives the world’s top athletes beyond the scoreboard?
Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.
Episódios 244
Kalyn Ponga on Choosing the Kiwis, Finding His Culture & What It Would Mean to His Dad | Moments #26
In this episode Kalyn and I discuss the rule change that opened the door, and why his dad and his sister were the biggest reasons he chose the Kiwis. Walking into his first Māori camp in 2019 nervous, because …
Notas do episódio
In this episode Kalyn and I discuss the rule change that opened the door, and why his dad and his sister were the biggest reasons he chose the Kiwis. Walking into his first Māori camp in 2019 nervous, because he felt like “the white kid”. What Origin still means to him. Growing up in New Zealand with a dad who is one of 11. What playing for the Kiwis would mean to his old man. And why he wants to learn about where he comes from.
This is part of my second chat with Kalyn Ponga. We recorded it at the start of April 2026, about three weeks after he announced his switch from Australia to New Zealand. Seven months on, he made his Kiwis debut at the Rugby League World Cup, broke his arm in that game, and came back 23 days later to help get New Zealand into their first World Cup final since 2013. We’ve loved watching him this year, so it felt like the right time to put this part of our chat out on its own.
For the full episode:
#174 Kalyn Ponga Returns! What his Mindset Coach Taught Him & Why He Chose the Kiwis: Spotify | Apple Podcasts | YouTube
For more just like this:
#82 Nathan Cleary: Daily Disciplines, FOPO & Dealing with pressure: Spotify | Apple Podcasts | YouTube
#32 Jordan Riki: Pain Tolerance, Mates and a Bottle of Wine: Spotify | Apple Podcasts | YouTube
#7 Patrick Carrigan: Whats changed at the Broncos, Patty vs Harry Grant and Perspective is everything: Spotify | Apple Podcasts | YouTube
Listen and subscribe:
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#218 Zac Perez on Becoming a Dad, Finding Your People When Fatherhood Gets Lonely & Staying a Good Mate With a Newborn
Zac Perez grew up in Bendigo, where all his best mates happened to be the same age as him. For about five years he and a group of mates have sent each other a short video every Wednesday. A bit over a year ago …
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Zac Perez grew up in Bendigo, where all his best mates happened to be the same age as him. For about five years he and a group of mates have sent each other a short video every Wednesday. A bit over a year ago he became a dad, and a week or two in he felt a little isolated for the first time: he was the only dad left at parents group, and his mates had had their kids at least ten years earlier. He wrote his way through his first 50 days, and that became his book, Becoming Dad. Then, in the middle of winter, he tried to start a dads' walking group and nobody turned up. He posted about it anyway, and the next time about 50 dads came along.
In this episode Zac and I discuss that walk: the first one, when it was two dads and one baby, the video he made when nobody came, and what he noticed about the dads who turned up after it. We talk about staying a good mate when you've got a newborn, the group chat he answered in the middle of the night, and how the Wednesday Waffle works. Then the first year itself: how much of a creature of habit he'd become, the five unfinished jobs around the house, a 3am moment from day 40 of the book, and what changed once he started walking with his son strapped to his chest. We compare notes, since I'm a new dad myself, and get into putting the phone away around his son, saying g'day to every kid in the street, and the one thing he hopes never changes.
Free your team from time-consuming procurement tasks. Discover smart business buying, where unmatched selection meets AI-driven tools to simplify complex processes so you can focus on what matters most. Learn more at amazon.com.au/keegan
For more just like this:
#93 Hayley Wilson: Overcoming Doubt, Olympic Pressures and Dark Times: Spotify | Apple Podcasts | YouTube
Hayley on her parents, and how much they shaped her.#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube
Another Bendigo boy, on the running family he grew up in.#207 "The biggest blessing in disguise" Life Update: I Became a Dad Two Weeks Ago: Spotify | Apple Podcasts | YouTube
The life update Zac brings up, from my first two weeks as a dad.Listen and subscribe:
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Capítulos (14)
#217 Adam Wood on Chasing the Olympic Trials, Navigating Panic Disorder & Changing the Plan, Not the Goal
Adam Wood was barely recruited out of high school in Utah. He reached out to the coach at BYU anyway, was given a time to run, and spent the summer betting on himself until he walked on to the team and earned a …
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Adam Wood was barely recruited out of high school in Utah. He reached out to the coach at BYU anyway, was given a time to run, and spent the summer betting on himself until he walked on to the team and earned a scholarship. These days he races marathons and makes running videos, and his wife, Mica, is a marathoner too. In April a panic attack at home turned his life upside down for a month, and he was diagnosed with panic disorder. We sat down in Chicago three days before the marathon, where he was chasing a time under 2:16 to qualify for the US Olympic Trials. I'm grateful he talked about all of it this openly.
In this episode Adam and I discuss going from not getting recruited to chasing an Olympic Trials qualifier. What he does in a race when it hurts, and what he does when he loses focus. Pacing Mica through her first marathon. The anxiety that came with walking on. The panic attack in April, and getting his life back on track. A voice memo question from his wife Mica. A line he picked up about the two kinds of suffering. And the promise he made himself while he was in the thick of it.
This episode touches on panic attacks, anxiety and mental health. If anything it brings up for you, Lifeline is 13 11 14.
Free your team from time-consuming procurement tasks. Discover smart business buying, where unmatched selection meets AI-driven tools to simplify complex processes so you can focus on what matters most. Learn more at amazon.com.au/keegan
If you enjoyed this you will also enjoy these
#184 Alexi Pappas: How to Become Fearless & Why Shortcuts Are Poison: Spotify | Apple Podcasts | YouTube
An Olympic distance runner on the dip after her Games, and learning what mental health really was.#50 Tamika Upton: Newcastle Knights, Coping Strategies for Anxiety & Personal Preparation: Spotify | Apple Podcasts | YouTube
Tamika on the panic attacks she didn't have a name for at first.#157 The Psychology of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free): Spotify | Apple Podcasts | YouTube
Listen and subscribe:
Spotify
Apple Podcasts
YouTubeFollow for more:
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Keegan's Instagram
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#216 Cam Bostock on Trading Video Games for a 1000km Hiking Record, Quitting on Day Two & Why His Best Mates Are People He Met on Trail
Cam Bostock spent his teens inside. He was homeschooled, played video games all day and had social anxiety that followed him into his twenties. At about 19 he decided to change it: he got rid of the computer …
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Cam Bostock spent his teens inside. He was homeschooled, played video games all day and had social anxiety that followed him into his twenties. At about 19 he decided to change it: he got rid of the computer, started saying yes to invitations, and made himself walk up to strangers, which he says was the most terrifying thing he had ever done. A mate took him on three nights on the Bibbulmun Track and he was hooked. In 2020 COVID took his job and his apartment in Tokyo, so he went all in on filming hikes and didn't make any money for three years. Last year he set the unsupported record on the 1000 kilometre Bibbulmun. A bit over a week before we spoke he went back for the self-supported one, and at midnight on day one, 95 kilometres in, he stacked it five times on Mount Hallowell in the rain. He walked ten kilometres the next morning, then called it.
In this episode Cam and I discuss that morning, the phone call to his wife Karis before he decided, and why a bloke who a couple of years ago would have dogged it out pulled the pin instead. We talk about why he started a podcast when he reckoned he was no good at holding a conversation. Then Dan and Emma, the two hikers he met on day one of the Pacific Crest Trail and walked 139 days with, and what suffering alongside strangers does to a friendship. I get his advice for anyone who has never slept outside,What his wife, Karis says to him on the phone when an attempt is falling apart, and what he leans on when he's out there alone.Free your team from time-consuming procurement tasks. Discover smart business buying, where unmatched selection meets AI-driven tools to simplify complex processes so you can focus on what matters most. Learn more at amazon.com.au/keegan
For more just like this:
#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent: Spotify | Apple Podcasts | YouTube
The mate who introduced Cam and me.#131 Geoff Wilson: A Life of Adventure: Spotify | Apple Podcasts | YouTube
Geoff telling the Antarctica storm story himself, which I don't do justice in this episode.#169 The Psychology of Green & Blue Spaces w/ Dr Megan Lee | Why Nature Changes Your Brain: Spotify | Apple Podcasts | YouTube
Listen and subscribe:
Spotify
Apple Podcasts
YouTubeFollow for more:
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
Why do we Quit? (Part 3) #215 Psychological Impacts on Physical Performance: Raising the Willingness
Four days after our baby was born, I ran my version of the Sydney Marathon. It took me over four hours. Three weeks later I lined up in Berlin to run a sub 3:30. The only difference was how much I cared about …
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Four days after our baby was born, I ran my version of the Sydney Marathon. It took me over four hours. Three weeks later I lined up in Berlin to run a sub 3:30. The only difference was how much I cared about the outcome.
In this episode I get into why the effort we're willing to give changes from one race to the next. Jack Brehm and motivational intensity theory. Three weeks away from my family. Oliver Foran on doing it for something bigger than himself. Fear, and proving it to yourself. The shallow end and the deep end of the pool. What happened at 33 kilometres. A mate's line about wanting and paying. And a mountain you might not need to climb to the top of.
Part one, The Wall Is In Your Head, and part two, Lowering the Effort, are both out now.
This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
Start with parts one and two:
Why do we Quit? (Part 1) #209 Psychological Impacts on Physical Performance: The Wall Is In Your Head: Spotify | Apple Podcasts | YouTube
Why do we Quit? (Part 2) #213 Psychological Impacts on Physical Performance: Lowering the Effort: Spotify | Apple Podcasts | YouTube
For more just like this:
#189 Oliver Foran: Mount Everest World Record (Sea Level to Summit), Losing his Mum 16 & Finding His Why: Spotify | Apple Podcasts | YouTube
#165 The Psychology of Finding your Why?: Spotify | Apple Podcasts | YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#214 Pro Surfer Letty Mortensen: Surf Trips to Russian Military Zones, Tearing His Hamstring Off & Navigating Fear
Letty Mortensen was a late bloomer. He turned pro by sending Rusty photo after photo for free until they put him on the team. Then he had a big injury three years running: his shoulder, a fractured tibia, and a …
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Letty Mortensen was a late bloomer. He turned pro by sending Rusty photo after photo for free until they put him on the team. Then he had a big injury three years running: his shoulder, a fractured tibia, and a hamstring torn off the bone. He was just getting back in the water when a board hit him in the temple and gave him a concussion, in the lead up to a boat trip through a military zone between Russia and Japan. He went anyway and had the adventure of a lifetime!
In this episode Letty and I discuss that trip to the Kuril Islands, a 1200 kilometre chain of volcanic islands that Russia and Japan still fight over, the two locals who started surfing because of Travis Rice, and what it’s like trusting your life to a captain who had never run a surf charter. We talk about the day his hamstring came off the bone, the first thing that went through his head, and how you show a sponsor your value when you can’t surf. Then the concussion: the hour and a half he kept surfing after it, what happened at the butcher’s, the headaches that came back every time he trained, and everyone having an opinion on what he should do. We compare it with my own concussions from footy, and get into the fear of getting hurt again, why he has given up some of his airs, and going all in with no plan B.Free your team from time-consuming procurement tasks. Discover smart business buying, where unmatched selection meets AI-driven tools to simplify complex processes so you can focus on what matters most. Learn more at amazon.com.au/keegan
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
If you enjoyed this you will also enjoy these
#124 Mark Mathews: Recreate the Fear · Apple · YouTube Letty names Mark twice in this episode, both times as the person who made him think differently about being scared of big waves.
#168 World Champion Surfer Molly Picklum: How I Stopped Letting Fear Make My Decisions · Apple · YouTube The same question from the other end of the sport: what happens when you stop letting fear pick for you.
#76 India Robinson: World Surf League, Burnout & Concussions · Apple · YouTube For the concussion stretch in the back half: another surfer on how little the sport knows about heads.
See omnystudio.com/listener for privacy information.
Why do we Quit? (Part 2) #213 Psychological Impacts on Physical Performance: Lowering the Effort
Most of us already have something we reach for when a session gets hard. Music, a mate beside us, the odd swear word. I wanted to know which of them hold up in the research, and why. This is part two of a three …
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Most of us already have something we reach for when a session gets hard. Music, a mate beside us, the odd swear word. I wanted to know which of them hold up in the research, and why. This is part two of a three part series on why we quit.
In this episode I get into how to make the same effort feel lighter, and why none of it is a shortcut. The study that sorted songs by beats per minute. Music against podcasts in sprint intervals. Smiling through pain, and someone in a sausage outfit. What my footy coaches used to say to me every pre-season, and whether that voice is baggage or something real. A 2020 study on anger and fear before a run. Swearing and a bucket of ice water. And an Oxford rowing crew who did the same session together and alone.
Part one, The Wall Is In Your Head, is out now. Part three, next week, is Raising the Willingness.
The studies I mention: Terry et al. (2020), Effects of music in exercise and sport: a meta-analytic review. Psychological Bulletin Patania et al. (2020), The Psychophysiological Effects of Different Tempo Music on Endurance Versus High-Intensity Performances. Frontiers in Psychology Stork, Karageorghis & Martin Ginis (2019), Let's Go: Psychological, psychophysical, and physiological effects of music during sprint interval exercise. Psychology of Sport and Exercise Blanchfield et al. (2014), Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise Giles et al. (2020), When Anger Motivates: Approach States Selectively Influence Running Performance. Frontiers in Psychology Stephens, Atkins & Kingston (2009), Swearing as a response to pain. NeuroReport Stephens, Spierer & Katehis (2018), Effect of swearing on strength and power performance. Psychology of Sport and Exercise Cohen et al. (2010), Rowers' high: behavioural synchrony is correlated with elevated pain thresholds. Biology Letters
This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
Start with part one:
Why do we Quit? (Part 1) #209 Psychological Impacts on Physical Performance: The Wall Is In Your Head: Spotify | Apple Podcasts | YouTube
For more just like this:
The Psychology of Smiling Through Pain | Episode 181: Spotify | Apple Podcasts | YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube Listening to your shoes hit the ground in a pack comes from Andy.
#172 Rob Dalto: Losing Dad, 38 Marathons & Building the Bronx Burners: Spotify | Apple Podcasts | YouTube The Bronx Burners is the run club Rob co-founded in New York.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#212 Jake Taylor on Leaving Pro Soccer for Content, Why He Gets Best Ideas When Running & How Grief Changes Priorities In Life
Jake Taylor grew up in Sydney before moving to England on his own at 17 to play soccer. Now he's a content creator known for his signature running shot, bringing high-quality filmmaking to running content.A …
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Jake Taylor grew up in Sydney before moving to England on his own at 17 to play soccer. Now he's a content creator known for his signature running shot, bringing high-quality filmmaking to running content.
A year ago he ran his first marathon, in Berlin. We recorded the day before this year's race, and I'm grateful he gave up some of that day to sit down with me.
In this episode Jake and I discuss why he walked away from professional soccer at 24. What losing his wife Alex's dad did to his priorities. The stranger who ran past him in Copenhagen to say he was running because of Jake's video. How social media has made a sub-three marathon look normal, when it's far from it. The months of 300 views before anyone watched. And why he believes his best creative ideas come on a run.This episode touches on grief and mental health. If anything it brings up for you, Lifeline is 13 11 14.
For more just like this:
#144 Bailey O'Brien: Building The Life You Want: Spotify | Apple Podcasts | YouTube The episode Jake says got him following the show.
#199 Eddie Hearn: What It Takes to Be Great, "You Will Never Outwork Me": Spotify | Apple Podcasts | YouTube Eddie on obsession and family, the conversation I bring up with Jake.
#201 The Psychology of Obsession: A Healthy Dose, and When It Crosses the Line: Spotify | Apple Podcasts | YouTube The solo I mention recording just before Eddie came in.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#211 Nick Pearce: Travelling Around Australia in a Caravan With 3 Daughters & Everything They Brought Home (Including a Cookbook)
Nick Pearce opened his first cafe a few days after his 19th birthday and spent the best part of 13 years in hospitality on the Gold Coast. He sold the cafe and the coffee roastery, and then last year set off …
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Nick Pearce opened his first cafe a few days after his 19th birthday and spent the best part of 13 years in hospitality on the Gold Coast. He sold the cafe and the coffee roastery, and then last year set off around Australia in a caravan with his wife and three daughters. He cooked a recipe at every stop, and the cookbook that came out of it is out on pre-order now.
In this episode Nick and I discuss what inspired the decision to travel around Australia. The careers counsellor who told him hospitality wasn't an option. Opening Blackboard at 19, and the experience of having 70 staff and $750k of debt. Why he sold. The story of scone boy, and what inspired him to share his cooking online. Taking his seven year old daughter spearfishing. Routine and ritual on the road with three kids. How a year in a caravan affected his marriage. And what he told the publisher who said nobody makes the book he wanted to make.
This episode with Nick is supported by Dometic. If you want the best gear for your next outdoor adventure, head to Dometic.
Buy Nick's book, Recipearce On The Road, on pre-order now: Pre-order Recipearce On The Road
For more just like this:
#196 Geoff Wilson: 1800km Across the Desert by Wind & Why Hard Times Make Good People: Spotify | Apple Podcasts | YouTube The mate I quote in this episode on building resilient kids.
#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube The toxic productivity episode Nick mentions.
#164 Jai Arrow: Fatherhood and What Really Matters: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#210 Elliott Hagen: The Ultimatum His Wife Gave Him Before They Started a Family & How to Face What You're Running From
Elliott Hagen hosts Mind Your Head, where he's been really open about his own mental health. A while back his wife Jordan gave him a choice, and he went and did the work. He's just become a dad, on the same day …
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Elliott Hagen hosts Mind Your Head, where he's been really open about his own mental health. A while back his wife Jordan gave him a choice, and he went and did the work. He's just become a dad, on the same day I did, so there was no better time to sit down together.
Two new dads reflecting on learnings and life on no sleep. We get into the ultimatum his wife gave him a couple of years ago. Why he had never held a baby until he was 32. And why now was the time, after years of thinking he didn't possess "the qualities to make a good dad".
This episode touches on suicidal thoughts and the death of a baby. If anything it brings up for you, Lifeline is 13 11 14.
For more just like this:
#186 Alexis Fernandez The Neuroscience of Connection, Creativity & Heartbreak: Spotify | Apple Podcasts | YouTube
#131 Geoff Wilson: A Life of Adventure: Spotify | Apple Podcasts | YouTube The mentor Elliott and I go and see straight after this conversation.
#185 Kori Sampson: You Can't Outthink Your Mental Health, Sobriety, ADHD & the Marathon Majors: Spotify | Apple Podcasts | YouTube
Elliott has a great podcast of his own. Go and listen to it too: Mind Your Head on Spotify Mind Your Head on Apple Podcasts Mind Your Head on Instagram
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
Why do we Quit? (Part 1) #209 Psychological Impacts on Physical Performance: The Wall Is In Your Head
I spent the last few days going through the research on what actually stops us when we think we are done. This is Part 1 of a 3 Part Series on it, and it is one I have been waiting to make. In this episode I …
Notas do episódio
I spent the last few days going through the research on what actually stops us when we think we are done. This is Part 1 of a 3 Part Series on it, and it is one I have been waiting to make.
In this episode I get into what 8 years of NRL pre-season actually teaches you about the conversation you have with yourself when you want to stop. The study from 2012 where cyclists were tricked into racing a virtual avatar set 2% faster than their own personal best. Johnny Gannon on being curious whats on the other side of fear. Courtney Dauwalter on the pain cave. And a challenge for your next hard session.
Part 2 next week is Lowering the Effort, Part 3, the week after, is Raising the Willingness.This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
For more just like this:
#198 Johnny Gannon: Bra Boy to Black Belt on Grit, Self Respect and Staying Curious: Spotify | Apple Podcasts | YouTube The breath hold story in this episode is his.
#153 James Newbury: Why Most People Quit Too Early: Spotify | Apple Podcasts | YouTube
#162 Jake Barraclough (RanToJapan) : 280km Weeks, Running in Japan & Finding Your Limit: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#208 Matt Formston on Becoming the Partner You Want, How to Measure Trust & Why Standards Matter More Than You Think
This episode includes discussion of suicide and voluntary assisted dying. If anything in it brings something up for you, Lifeline is 13 11 14. Matt Formston lost most of his vision at five years old, and the …
Notas do episódio
This episode includes discussion of suicide and voluntary assisted dying. If anything in it brings something up for you, Lifeline is 13 11 14.
Matt Formston lost most of his vision at five years old, and the doctors told his parents his life was effectively over. He has since won world titles on a bike, been named Australia's best big wave surfer, picked up an Order of Australia medal, run sustainability at Optus and written a book called Why Not. This is his second time on the show. He came back in the same year he lost his dad, and I'm grateful he sat down and went as far into it as he did.
In this episode Matt and I discuss why a kid with five per cent vision would tackle anyone on a footy field, and what he was really trying to prove. We get into the cycling coach who told him no, his formula for trust, standards times consistency times time, the diagnosis at five that his parents accepted and the prognosis they refused, losing one of his best mates at seventeen and the ten years off the rails that followed, the list of twelve things he wrote down in a dark apartment that turned his life around, the two weeks he spent with his dad before his voluntary assisted death in March, the I ams his three kids say out loud before they go to sleep, and the fishing hook that gave his book its name.
If you want to listen to the first episode we did with Matt:
#99 Matt Formston: Blind Surfing. Big Waves. Bigger Vision: Spotify | Apple Podcasts | YouTube
For more just like this:
#124 Mark Mathews: Recreate the Fear: Spotify | Apple Podcasts | YouTube
#164 Jai Arrow: Fatherhood and What Really Matters: Spotify | Apple Podcasts | YouTube
#105 Jake Baker-Daish: Addiction, Identity & Finding Purpose: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
"The biggest blessing in disguise" Life Update: I Became a Dad Two Weeks Ago #207
Two weeks ago my wife Em and I had our first baby, a girl. She arrived a fortnight early, a couple of days before the Sydney Marathon we had spent the year planning to run. This week's solo episode is a bit of …
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Two weeks ago my wife Em and I had our first baby, a girl. She arrived a fortnight early, a couple of days before the Sydney Marathon we had spent the year planning to run. This week's solo episode is a bit of a life update.
In this episode I get into why her coming early turned out to be the biggest blessing in disguise, what it took to run a marathon on two hours and forty five minutes sleep, what a night with a newborn actually looks like, trying to get a set of squats in between settling her, update on the three majors still to run this year in Berlin, Chicago and New York, and the thing that surprised me most: it is the least I have ever slept in my life and my recovery has been in the green all week.
This podcast is supported by Denza. Thanks to DENZA Gold Coast for getting behind the show.
For more just like this:
#187 Adam Elliott: Injury, Grief & Fatherhood In One Year: Spotify | Apple Podcasts | YouTube
#164 Jai Arrow: Fatherhood and What Really Matters: Spotify | Apple Podcasts | YouTube
#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube On letting the standard drop on purpose, and what happens when you do.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#206 Jaz Sloane: How Positive Reframing Got Her Through the Worst Year and a Podium at Kona
Jaz Sloane had never run when she signed up for an Ironman. Ten months later she won her age group at Busselton and qualified for Kona. The year that followed was the most chaotic of her life, and she made the …
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Jaz Sloane had never run when she signed up for an Ironman. Ten months later she won her age group at Busselton and qualified for Kona. The year that followed was the most chaotic of her life, and she made the podium at the world championship anyway.
In this episode Jaz and I discuss the challenging last 12 months; a breakup after five years, getting hit by a car in March, training in a sling, moving cities, house hopping because she could not find a rental, and building a whole new group of friends while she did it. She reckons she is good at positive reframing, and the interesting part is that she had to learn it. She spent two years and real money on mindset work before she started her business as a coach, and that is what carried her through. We also talk about the eating disorder she had in year eight and the trainer who pulled her out of it, why she signed up for a full Ironman with no background in running or cycling, what she does on the days she is not motivated, and why consistency is the most important thing.For more just like this:
#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent: Spotify | Apple Podcasts | YouTube
#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube A doctor who runs, on reading your own body instead of pushing through it.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
Moments #25 Emily Capodilupo (WHOOP) How to Train Around Your Cycle & What Each Phase Is For
This is the part of my chat with Emily Capodilupo that we keep coming back to. The full episode came out in September 2024, and after sitting down with Lydia O'Donnell it felt like the right time to pull this …
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This is the part of my chat with Emily Capodilupo that we keep coming back to. The full episode came out in September 2024, and after sitting down with Lydia O'Donnell it felt like the right time to pull this section out on its own. Emily leads research and data at WHOOP. She was studying pregnancy while she was pregnant, watching her own resting heart rate climb by 15 beats and knowing exactly why. She went for her first run after her daughter was born and was surprised by how comfortable and how fast she felt. Most of what women are told about their bodies after a baby turns out to be social rather than physiological, and she has the data to show it. I'm grateful she talked about her own numbers this openly.
In this episode Emily and I discuss the WHOOP study with West Virginia University that followed 18 women from preconception through postpartum, why a resting heart rate 15 to 20 beats higher in the third trimester is normal, and why recovery afterwards can be better than baseline. She explains what actually needs care on the way back, from a caesarean to diastasis recti and the six week check, and why VO2 max and lung capacity can both come out higher on the other side. We finish on training with the cycle rather than against it, what changes in the follicular and luteal phases, and why you cannot simply move your cycle so a big race lands in the right week.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/For the full episode:
#66 Emily Capodilupo: WHOOP$3.6B Growth, Sleep Consistency Boosts GPA and Alcohol’s Effect on Recovery: Spotify | Apple Podcasts | YouTube
For more just like this:#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube
#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent: Spotify | Apple Podcasts | YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#205 Lydia ODonnell Nike & Femmi Run Coach: Learning to Train Like a Woman, Losing Her Dad & Why She's Trail Running Now
Lydia O'Donnell is a professional distance runner from New Zealand and the co-founder and CEO of Femmi, a running app built around the female body. She was Nike's Head Run Coach, has been running marathons for …
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Lydia O'Donnell is a professional distance runner from New Zealand and the co-founder and CEO of Femmi, a running app built around the female body. She was Nike's Head Run Coach, has been running marathons for over ten years and coaching athletes for more than five. Femmi came out of something she and her co-founder Esther Keown both went through: they lost their periods training the way they had been taught to. I'm grateful she came in and talked about it this openly.
In this episode Lydia and I discuss why less than 6% of sports science research is conducted exclusively on females, and what that means for every coach you have ever had. She takes me through running 160 kilometres a week at 25, cutting carbs out entirely because a fad told her to, and ending up in hospital with her body shutting down. We get into RED-S, why losing your period was treated as a badge of honour, and the graph she saw for the first time at 27 that changed how she trains. She thinks cycle syncing is faddy, and she explains what she does instead. Femmi was built while less than 1% of venture capital was going to women, and she tells me what pitching close to 200 investors did to her running. Her dad was diagnosed with cancer in 2021. She talks about the six weeks in hospice, and the signs she believes he has been sending her since.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
For more just like this:#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent: Spotify | Apple Podcasts | YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube
#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
Matt Hauser on Going All In on What You're Good At & Identity Beyond Sport | Moments #24
Matt Hauser is an Olympic triathlete from the Gold Coast. He came home from his first Olympics not satisfied and decided he needed to go all in if he was going to compete at the top of the sport. A few months …
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Matt Hauser is an Olympic triathlete from the Gold Coast. He came home from his first Olympics not satisfied and decided he needed to go all in if he was going to compete at the top of the sport. A few months after we recorded this, he became World Champion.
In this episode Matt and I talk about the choice he gave himself, grow up or step away, why he stopped calling any of it sacrifice, and the question his partner sent in that he struggled to answer. Describe yourself as a person without using triathlon.
We sat down with Matt in early 2025. We are re-releasing this section now as a Moments episode because it is the part people keep coming back to.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
Listen to the Full episode here:
#96 Matt Hauser: Triathlons, Tackling Challenges & Finding Community: Spotify · Apple · YouTube The full conversation this came from.For more just like this:
#155 Jeremy Howe: More Than AFL: Spotify · Apple · YouTube#83 Jordan Kahu: Balancing Family & Business, Life after NRL, and Mental Health: Spotify · Apple · YouTube Life on the other side of the sport, which is where Matt's question is pointing.
Listen and subscribe Spotify Apple Podcasts YouTube
Follow for more Podcast Instagram Keegan's Instagram TikTok
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"Be the best or I don't come back at all" Gretel Bueta Motherhood, Burnout & Commonwealth Games #204
Gretel Bueta grew up on the Gold Coast playing everything she could get her hands on. She signed her first professional basketball contract at 17, played three junior world championships and was named WNBL …
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Gretel Bueta grew up on the Gold Coast playing everything she could get her hands on. She signed her first professional basketball contract at 17, played three junior world championships and was named WNBL Rookie of the Year. Then she got glandular fever, stopped enjoying it and walked away from the sport entirely. Three months later she started playing netball socially with school friends, and did not make the district team. She went on to play more than 100 games for the Queensland Firebirds and over 50 for the Diamonds, won Commonwealth Games gold and the Liz Ellis Diamond as the best player in Australian netball, and came back after her first child playing some of the best netball of her life. She is now a mother of three. Grateful she came in and talked about all of it.
In this episode Gretel and I discuss what happened when she came back to netball after having Bobby and found she was hungrier than she had ever been, why she decided she would either come back and be the best or not come back at all, burning out at 17 and her parents telling her to go work at the local bank and be happy, the netball trial she did not get picked for, how trying to play the perfect game cost her a Commonwealth Games, the quote she used to force selection, the 15 minutes a day nobody ever saw, her mum running the house as the family CEO, and whether motherhood is harder than professional sport.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/For more just like this:
#191 Charlotte Caslick: 3x Olympian Rugby 7s Player on Training Through Pregnancy & Why Trying Hard Is Cool | Apple | YouTube
#33 Allie Smith: Swifts Cult, Perfectionism and Building Confidence | Apple | YouTube Another netballer on perfectionism, and the New South Wales Swifts, the club Gretel played for in 2014.
#27 Kelsey Browne: Journey with Body Image, Clinical Depression, and a Glass Half Full Perspective | Apple | YouTube A former professional netballer on what the sport took out of her.
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#203 The Psychology of Bids for Connection: The Small Thing That Predicts Divorce
In this episode I get into bids for connection, the Gottman Institute's term for the small moments when your partner reaches out to you, and why how often you turn towards them is one of the biggest predictors …
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In this episode I get into bids for connection, the Gottman Institute's term for the small moments when your partner reaches out to you, and why how often you turn towards them is one of the biggest predictors of whether a couple stays together or gets divorced. I go through the newlywed research that followed couples for six years and sorted them into masters and disasters, and the part that actually matters, which is not catching every bid but going back to repair the ones you miss. I talk about the emotional bank account, Alexis Fernandez's tennis ball, the bird theory trend and Robert Irwin's answer to it, and why the phone is the biggest killer of all of it. I go into the year I spent making big grand gestures while missing the small ones, and what changed in the two weeks before I recorded this.
This one was made with Denza. We packed the B5, drove up into the hinterland and set camp for the night, and that is where the episode was recorded. The cooler in the centre console kept the sandwiches cold on the way up, the boot is spacious and fits everything we need and this car is just such a pleasure to drive. Thanks DENZA Gold Coast.
For more just like this
#186 Alexis Fernandez The Neuroscience of Connection, Creativity & Heartbreak:
Spotify · Apple · YouTube
The conversation this whole episode came out of, and where the tennis ball comes from.
#190 The Psychology of Monotasking: Why Being Bored Makes You More Creative:
Spotify · Apple · YouTube
The companion to the phone half of this one.
How to Help People Feel Comfortable | Episode 179:
Spotify · Apple · YouTube
The instinct I did not have a name for until this one.
#146 Harry Garside: Masculinity, Vulnerability & Boxing:
Spotify · Apple · YouTubeListen 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/@keeganandcompany
See omnystudio.com/listener for privacy information.
#202 Jesse Campbell: How an Accountant Ran 2:44 Marathon in 18 Months
Jesse Campbell grew up in New Zealand, and works full time as an accountant on the Gold Coast while juggling Marathon training himself, coaching and Content Creation. He ran his first marathon in Queenstown in …
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Jesse Campbell grew up in New Zealand, and works full time as an accountant on the Gold Coast while juggling Marathon training himself, coaching and Content Creation. He ran his first marathon in Queenstown in November 2024 in 3:28 18 months later he ran 2:44 in Osaka. That is 45 minutes off a marathon in under two years, done around a nine to five.
In this episode Jesse and I discuss why he started running, which had nothing to do with racing and everything to do with being lost after he stopped playing basketball. He explains what a day actually looks like at 4:30am, seven runs a week fitted around a full working day, and why that stopped feeling like discipline a long time ago. We get into the race he blew up in after Osaka and his honest read on why it went wrong. Most of it lands wider than running though. What putting a goal out in public actually does to you. How he handles comparison when everyone is posting their times. And what he would say to someone who looks at the people ahead of them and decides there is no point starting, which is that if you stick at anything you can progress at it, and that has carried into the rest of his life further than the running has.This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
Follow Jesse:
YouTube
InstagramFor more just like this
#162 Jake Barraclough (RanToJapan): 280km Weeks, Running in Japan & Finding Your Limit: Spotify · Apple · YouTube
#160 Andy Buchanan: Finding Purpose In Running: Spotify · Apple · YouTube
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
#201 The Psychology of Obsession: A Healthy Dose, and When It Crosses the Line
In this episode, we discuss the difference between motivation, discipline and obsession, and why they behave like three different fuel sources rather than three settings of the same one. We get into the 2017 …
Notas do episódio
In this episode, we discuss the difference between motivation, discipline and obsession, and why they behave like three different fuel sources rather than three settings of the same one. We get into the 2017 research on self control that found the most disciplined people are not the ones winning daily fights with themselves, they are the ones who face fewer fights in the first place. We talk about discipline as obsession residue, the two kinds of passion that look identical from the outside and run in opposite directions underneath, the red flags that show the needle has gone too far, and Craig Alexander asking himself at the back end of his career whether he was being selfish. Keegan lands on where he sits on the spectrum, and leaves you with the question he could not shake: if the thing disappeared tomorrow, would you still know who you are.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
For more just like this:
#129 Craig Alexander: Harder Than Ironman The episode Keegan quotes in this one, and the clearest example of the leash being held.
#151 Lachlan Jones: The Discipline Blueprint
#199 Eddie Hearn: What It Takes to Be Great, "You Will Never Outwork Me"
Listen and subscribe: Spotify Apple Podcasts YouTube
Follow for more: Podcast Instagram Keegan's Instagram TikTok
See omnystudio.com/listener for privacy information.
200 Episode Q&A: What Motivates Me? Dream Guest? "It's Okay to Not Have It All Figured Out"
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 …
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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.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
If you want to watch our last Q&A, here is the one we did at 100 episodes:
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 ProductivityListen and subscribe:
Spotify
Apple Podcasts
YouTubeFollow for more:
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
#199 Eddie Hearn: What It Takes to Be Great, "You Will Never Outwork Me"
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 …
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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.This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
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 · YouTubeListen 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/@keeganandcompany
See omnystudio.com/listener for privacy information.
#198 Johnny Gannon: Bra Boy to Black Belt on Grit, Self Respect and Staying Curious
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 …
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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.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
For more just like this
#164 Jai Arrow: Fatherhood and What Really Matters: Spotify · Apple · YouTubeListen 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/@keeganandcompany
See omnystudio.com/listener for privacy information.
#197 Why Resilience Is the Skill Behind Every World Record | Lessons from the Canning Stock Route
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 …
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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.This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
For more just like this
#189 Oliver Foran: Mount Everest World Record (Sea Level to Summit), Losing his Mum 16 & Finding His Why
Spotify | Apple Podcasts#131 Geoff Wilson: A Life of Adventure
Geoff's full conversation with us, recorded before this trip.
Spotify | Apple Podcasts | YouTubeListen and subscribe
Spotify
Apple Podcasts
YouTubeFollow for more
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
#196 Geoff Wilson: 1800km Across the Desert by Wind & Why Hard Times Make Good People
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 …
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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.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/
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 | YouTube
You 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:
Spotify
Apple Podcasts
YouTubeFollow for more:
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
#195 Alex Boyce (Sun Devil): Building the Viral Coffee Shop & Hitting Rock Bottom After Closing The Doors
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 …
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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 Story
Building a brand from nothing and what it costs to keep it going.
Spotify | Apple Podcasts | YouTube#146 Harry Garside: Masculinity, Vulnerability & Boxing
Spotify | Apple Podcasts | YouTubeListen and subscribe:
Spotify
Apple Podcasts
YouTubeFollow for more:
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
#194 Clint Kimmins Big Wave Surfer & Triathlete: No One's Coming to Save You
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 …
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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 subscribe
Spotify · Apple · YouTubeFollow for more
@keeganandcompanypodcast · @keeganhipgrave · TikTokSee omnystudio.com/listener for privacy information.
Moments #23 Harry Garside: Softness, Masculinity & the Olympic Medal That Didn't Make Him a Man
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 …
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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 | TikTok
See omnystudio.com/listener for privacy information.
#193 Luke Bateman: Ex NRL Player turned Fantasy Author, Why Vulnerability Is the Antidote to Shame
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 …
Notas do episódio
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 | YouTubeListen and subscribe:
Spotify
Apple Podcasts
YouTubeFollow for more:
Podcast Instagram
Keegan's Instagram
TikTokSee omnystudio.com/listener for privacy information.
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