Keegan and Company

#192 Jason Cadee: Australian Basketball Player, Four Words From My Coach That Changed How I Led 05.07.2026 51min

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

Moment #21 Tim Tszyu: Flow State, Fluke Punches and the Shower Reset 01.07.2026 14min

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

#191 Charlotte Caslick: 3x Olympian Rugby 7s Player on Training Through Pregnancy & Why Trying Hard Is Cool 28.06.2026 1val

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

#190 The Psychology of Monotasking: Why Being Bored Makes You More Creative 23.06.2026 14min

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

#189 Oliver Foran: Mount Everest World Record (Sea Level to Summit), Losing his Mum 16 & Finding His Why 22.06.2026 1val 41min

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

#188 The Psychology of Doomscrolling | The 3 Rules That Gave Me 90 Minutes Back Every Day 16.06.2026 12min

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

#187 Adam Elliott: Injury, Grief & Fatherhood In One Year 14.06.2026 44min

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

#186 Alexis Fernandez (DYFM?) The Neuroscience of Connection, Creativity & Heartbreak 07.06.2026 1val 5min

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

#185 Kori Sampson: You Can't Outthink Your Mental Health — Sobriety, ADHD & the Marathon Majors 31.05.2026 1val 6min

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

Reuben Cotter: Origin & Billy Slater in Camp | Moments Episode #20 26.05.2026 9min

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

#184 Alexi Pappas: How to Become Fearless & Why Shortcuts Are Poison 24.05.2026 1val 18min

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

Jai Arrow - What Really Matters in Life | Moments Episode 19 21.05.2026 22min

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

The Most Important Trait in High Performance | The Psychology of Grit #183 18.05.2026 28min

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

Weighing 140kg & 30 Beers a day to running Ultra Marathons | 182 Alex Hermanson 17.05.2026 1val 3min

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

The Psychology of Smiling Through Pain | Episode 181 11.05.2026 10min

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

Overthinking Nearly Broke Me. Now It's My Superpower | Wallabies Captain Michael Hooper | Episode 180 10.05.2026 1val 3min

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

How to Help People Feel Comfortable | Episode 179 04.05.2026 15min

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

Not Every Mountain Is Worth the View, Fulfilment Over Achievement | #178 Chris Griffin 03.05.2026 2val 9min

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

#177 The Psychology of Habit Stacking | The Easiest Way to Build New Habits 27.04.2026 8min

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

#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent 26.04.2026 1val 14min

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