Keegan and Company

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 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: @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.Learn more about Kitalé Wilson here: https://kitale.xyz https://www.instagram.com/kitalewilson/See omnystudio.com/listener for privacy information.

In this episode, host Keegan sits down with AFL veteran Jeremy Howe to reflect on a 16-year career shaped by resilience, leadership and values. From his journey through Melbourne and Collingwood to the evolution of club culture, Jeremy shares how prioritising family, vulnerability, and mental health has transformed both performance and perspective. He opens up about personal loss, the lessons learned through grief, and the importance of mentorship in elite sport. The conversation also explores preparing for life after football, offering honest insight into identity, longevity, and navigating pressure beyond the game.See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with elite Ironman athlete and co-founder of Dr. Hydrate, Caine Eckstein for aconversation on endurance, discipline, and building something that lasts. From his early days in surf lifesaving to dominating Ironman events and the Coolangatta Gold, Caine shares the unseen pressures of competing at the highest level and the mindset required to stay consistent over time. The conversation explores his transition from elite sport to business, including the birth of Dr. Hydrate, world-record pull-ups, and the lessons sport taught him about work ethic, resilience, and showing up daily.See omnystudio.com/listener for privacy information.

Jess Fox shares the Olympic mindset tools she used to prepare for Paris, including visualisation, journaling for athletes and why she stopped chasing results and started chasing the experience. From silver and bronze “eras” to committing to a “gold story only” mindset, Jess explains the subconscious habits and mental preparation that helped her perform under pressure. She also talks about using Champions Park in Paris as her phone screensaver to lock in the feeling of winning, and how she practised those emotions years before the Olympic moment by visualising the crowd during podium ceremonies. If you’re into sports psychology, high performance habits, confidence, and mental resilience, this one’s for you.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with James Newbury, fitness entrepreneur and elite competitor, for a wide-ranging conversation on training, business, and personal growth. James shares his journey from childhood athletics to competing at the highest levels of CrossFit and HYROX, including how he rapidly built a thriving, community-driven gym environment. Together they unpack the power of consistency, adapting through setbacks, and learning from failure, alongside the sacrifices required to pursue excellence. This episode highlights the value of shared experiences, resilient mindset, and building environments that bring the best out of people.See omnystudio.com/listener for privacy information.

In this episode, we break down how to actually set goals that stick. We explore research from Emily Balcetis at NYU on how motivation and visual perception shape what we see as possible, and why your mindset changes your outcomes. We also discuss findings from Gail Matthews, showing that writing down and sharing your goals can increase your chances of success by up to 33%. Finally, we unpack how hard your goals should be and why the right level of challenge matters.See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with professional triathlete Lachlan Jones for a thoughtful conversation on discipline, growth, and what it really takes to create lasting change. Framed around the New Year and our shared desire to improve, Locky unpacks how reflection, consistency, and strong support systems have shaped his journey as an athlete. The discussion goes deeper than training, exploring confidence, belief, and the role of mental health in high performance. Ultimately, Lockie shares a grounded perspective on success, one that values relationships, identity, and legacy just as much as results on race day.See omnystudio.com/listener for privacy information.

Keegan kicks off the new year with a big reset and a big upgrade. As the new Keegan & Company studio comes to life, this episode marks the beginning of a new era: state-of-the-art production, sharper audio, elevated visuals, and higher-quality conversations than ever before. In this solo episode, Keegan reflects on stepping into 2026 with intention and momentum, sharing practical insights on how to actually achieve your goals and more importantly, how to make them stick. With a huge year ahead for the podcast and running all major marathons in the world, this episode sets the tone for what’s next. If you’re ready to upgrade your environment, your mindset, and your execution, this one’s for you. Stay tuned,we’ re just getting started.See omnystudio.com/listener for privacy information.

Thank you so much to everyone who listened, shared, and supported the podcast throughout the year. This episode is a chance to slow down, reflect, and look back at our Top 10 most-listened-to episodes of 2026. From powerful conversations to moments that really resonated, this list is shaped entirely by you, the community that continues to show up week after week. Your support means more than you know. Settle in, revisit some of the biggest episodes of the year, and celebrate how far we’ve come together. I’m incredibly grateful and I can’t wait to see what 2027 brings.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Australian cricketer Matt Renshaw for an honest conversation about high-performance sport, identity, and mental wellbeing. Debuting for Australia at just 20, Matt reflects on the pressures of professional cricket, the challenge of staying authentic under public scrutiny, and the lessons learnt along the way. He shares how family, perspective, and creative outlets, like launching a golf-focused YouTube channel have helped him maintain balance beyond the boundary rope. See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Olympic boxer and mental health advocate Harry Garside for a raw conversation about resilience, identity and redefining strength. Harry opens up about the pressure to prove himself as a man, the cost of chasing external validation and how he learned to embrace vulnerability as real courage. He shares the line he lives by and why living true to yourself matters more than living up to stereotypes. Listen in and discover your own line to live by. See omnystudio.com/listener for privacy information.

Australian pro skateboarder Jake Hayes opens up about chasing a pro skateboarding career while dealing with family problems, estrangement from his dad and mental health struggles behind the scenes. This is a raw, honest interview about resilience, vulnerability and finding light at the end of the tunnel.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Brisbane Heat captain Jessica Jonassen for an honest conversation about life on and off the cricket field. Jess reflects on her journey from Rockhampton to professional sport, the mentors who shaped her, and the evolution of women’s cricket. She opens up about navigating pressure, sustaining mental health, and the importance of having purpose beyond the game. Jess also shares deeply personal stories of losing her father and the symbolism of the ladybug that keeps his memory close.See omnystudio.com/listener for privacy information.

Former Essendon Football Club captain Dyson Heppell opens up about the moment every AFL player dreams of - a standing ovation in his final game and the car ride where it finally hit him.In this podcast, we chat about: Hearing the crowd applaudWhat went through his head after the final sirenHow gratitude helped him close this chapterIf you’re an Essendon Bombers or AFL fan, or you’re going through your own big life transition, this one will hit home. Watch this if you: Follow Essendon FC and Dyson Heppell’s careerLove behind-the-scenes AFL stories and mindset chatsAre navigating retirement, career change or a new chapterSee omnystudio.com/listener for privacy information.

Join Keegan as he sits down with BPN athlete and entrepreneur Bailey O’Brien to explore what it truly takes to build the life you want. From basketball and CrossFit to triathlons and Hyrox, Bailey shares how embracing new challenges and staying a lifelong learner have shaped his journey. He reflects on becoming a BPN athlete, growing a powerful online presence, and the consistency behind his success. With honesty and practical insight, Bailey unpacks goal setting, authenticity, and the role his partner plays in their shared ventures. This conversation will inspire you to pursue growth with clarity, discipline, and intention. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And, most important, have the courage to follow your heart and intuition. They already know what you truly want to become. Everything else is secondary." - Steve JobsSee omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Kieran Ryan to explore how genuine presence can change a life. Through powerful stories of loss, long-distance running, and community events, Kieran reveals how simply listening can open doors to healing and connection. Together, they unpack the power of vulnerability, the role of supportive communities, and how Movember is helping men speak up before they break down. This conversation is a reminder that sometimes the most meaningful thing we can offer someone is our ears—and our time. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

In this episode of Keegan & Company, Keegan sits down with Jason Daniels, the founder and CEO of LSKD, to uncover what it really takes to grow a global brand. Jason shares the truth behind the early challenges of starting LSKD, the mindset shifts that helped him push through the growing pains, and the strategies that turned a local label into a $150 million international company. In this episode, you’ll learn: How to overcome the toughest phases of business growth The leadership lessons that shape high-performance teams What it takes to scale a purpose-driven brand globally A must-listen for founders, dreamers, and anyone chasing their next level. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

Desi opens up about one of the toughest moments of her career - when her back pain was brushed off as “just muscle pain,” only to find out she had serious stress fractures in her spine. In this clip, she shares how the experience became a turning point for her mindset, learning to listen to her body, face setbacks, and rebuild her mental strength.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Annabelle Ronnfeld for an inspiring conversation on fitness, mental health, and personal growth. Fresh off a morning triathlon sprint, they dive into Annabelle’s journey as an athlete and influencer, from navigating overtraining and burnout to embracing new opportunities like her recent trip to Colorado with Apple. Packed with insights on balance, community, and authentic living, this episode offers valuable guidance for anyone pursuing health, performance, and purpose. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

When doctors told Alexa Leary’s family she wouldn’t live, they started preparing to say goodbye. Her lung had collapsed. Machines kept her alive. And yet when the tubes were removed, something impossible happened. This is the moment Alexa’s story changed forever.

Spiral Up Diaries | Rolled Ankle and Indonesia Wrap Up Four weeks until Busselton Ironman

Join Keegan as he sits down with Red Bull parkour athlete Dominic Di Tommaso, whose journey from figure skater to professional freerunner redefines resilience. Once a garbage man, Dom carved his own path into the elite world of parkour where falling isn’t failure but fuel for growth. Together, they explore the mindset behind mastering fear, the role of community in pushing limits, and how creativity and humility shape true athleticism. Dom shares the lessons he’s learnt leaping across urban skylines and social platforms alike, proving that greatness isn’t about never falling, it’s about getting up stronger every time.Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

Dakota opens up about the pressures female athletes face around body image and appearance from online comments to expectations in sport.Through honesty and emotion, she shares how she learned to embrace who she is, inside and out.Her message is all about strength, confidence, and self-acceptance over everything.Listen to the full episode here: https://www.youtube.com/watch?v=dA0n2Q-KSKwSee omnystudio.com/listener for privacy information.

We are in Bali! on this weeks episode we reflect on the week that was, explaining my rose, bud and thorn for this week whilst on a beautiful little surf trip with my partner for the week! Also touching on how we are keeping up with the ironman training whilst travelling and how I am navigating that.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with genetic wellness expert Chris Barnes to explore how DNA and epigenetics hold the key to unlocking peak health and performance. With over two decades in the fitness and health industry, Chris reveals how understanding your genetic blueprint can revolutionise your diet, sleep, recovery, and longevity. From reversing biological age to mastering stress and detoxification, this conversation unpacks how lifestyle choices can reprogram your genes. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

Brisbane Broncos captain Adam Reynolds opens up about mental health, leadership, and vulnerability and why being real is the strongest thing a man can do.In this Moments Epsiode, Adam shares how he’s learned to lead with empathy, balance family life in the public eye, and why listening and opening up can change lives.

Seven weeks until Ironman, and the training is getting real. In this week’s Spiral Up Diaries, we dive into the Major Marathon Project and the road to Busselton. From a sprint tri with Annabelle, to fueling across four training sessions, a new Factor bike fit, and swim sessions shifting between pool and ocean. Plus, on the podcast: last week’s chat with Jacqui Loud and Tim Berkil, and this week’s guest — Chris Barns. Rose: the new bike arrived

Join Keegan in a captivating conversation with professional triathlete Tim Berkel as they explore his remarkable 20-year Ironman journey. From humble beginnings in a small town to victories at Ironman Western Australia and the Asia Pacific Championship, Tim shares the highs, lows, and lessons learned along the way. Together, they unpack the mindset, discipline, and strategy behind longevity in elite endurance sport; covering race-day intensity, mental resilience, and nutrition. Whether you’re an athlete or simply inspired by human endurance, this episode offers powerful insights into what it takes to sustain greatness over two decades of competition. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com and feel famously good.See omnystudio.com/listener for privacy information.

Olympic champion Ariarne Titmus gets raw and honest about her tumour surgery, the fear of losing her ability to have kids, and how she rebuilt her mindset through uncertainty. This episode dives deep into the human side of one of Australia’s greatest athletes, her courage, vulnerability, and growth. Following her recent retirement announcement, it’s the perfect time to revisit Ariarne’s story of healing, hope, and what comes after the medals.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with performance psychologist Jacqui Louder for a powerful conversation on the intersection of mindset and elite sport. Together they explore how self-awareness, emotional intelligence, and psychological safety drive sustainable success. Jacqui shares practical insights from her work with high-performance athletes; covering feedback, resilience, and the importance of focusing on process over results. Drawing from her own experience with chronic fatigue, she discusses balance, burnout prevention, and continual learning.Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

In this episode of spiral up diaries i chat about the week that was and a super exciting project that we just announced for next year and there is a chance that 1 of you will be able to do a Marathon with us!See omnystudio.com/listener for privacy information.

In this thrilling episode, Keegan ventures deep into the backcountry of Thredbo with legendary adventurer Geoff Wilson. As a blizzard rages outside their cabin, the two unpack the essence of true adventure: its risks, rewards, and the resilience it demands. Geoff shares stories from deserts to Antarctica, revealing lessons in courage, endurance, and faith. Together, they explore the role of family, optimism, and purpose in navigating life’s wildest frontiers. Packed with gripping tales and grounded wisdom, this conversation celebrates the explorer’s spirit and the balance between chasing dreams and cherishing what matters most.Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.