The GMC Podcast: Gay Man's Coaching & Personal Development

Afleveringen

• Believe Before It's Real: The Three Lessons That Built GMC 29.06.2026 12min

  This week's episode is personal. Keegan paid tribute to John, a rugby league coach who shaped not just his career but who he became as a person. John passed away recently, and rather than let those lessons die with him, Keegan's sharing three principles that have fundamentally changed how he coaches, how he built GMC, and how you can approach your own transformation.The three lessons are simple. Delusional belief in where you're going. Boring, disciplined execution on the basics. And the understanding that there's always another game - so fear of failure doesn't have to paralyse you.Keegan walks through real stories from his rugby days that show exactly how these work in practice, and connects them back to what he's seeing with GMC members right now. The common thread: champion people aren't built from doing extraordinary things ordinarily well. They're built from doing ordinary things extraordinarily well.What's covered:Belief before evidence: why you need to feel delusional about your destinationThe power of showing up when nobody believes yet (including yourself)Playing the percentages: why the sexy plays lose to boring consistencyThere's always another game: how to stop fearing failureThe story of Sheffield beating Wigan, and why John stayed calmWhat "head in the fridge, heart in the oven" actually meansHow these lessons directly shaped GMC and who Keegan is todayFind and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• When Life Gets Messy - Success Coach Peadar Hughes on Staying Consistent 22.06.2026 27min

  Peadar Hughes is one of our success coaches, and he's exceptional at something most people struggle with: staying consistent when life gets messy.Here's the thing: most people know what to do. Train, eat well, get steps in. The problem isn't knowledge. It's staying consistent when work gets mad, when perfectionism creeps in, when one bad day becomes a reason to give up entirely.Peadar specialises in helping clients navigate that gap. In this episode, he and Keegan dig into the patterns he's seeing with over 40 clients - the ones that keep people stuck, the ones that set them free, and the surprisingly small habits that create big ripples of change.What's covered:Why people won't celebrate their winsPerfection paralysis: the "100 club" trapHow 80% consistency over time beats 100% for a sprintIdentity shifts and becoming the person who gets it doneNice coaching vs. letting people off the hookSmall habits with massive impact (journaling, the 30-minute delay)Why your coach needs to live what they teachBuilding confidence through follow-throughThree rules to live by for the next seven daysFind and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• Stop Waiting to Be Healed 15.06.2026 11min

  A lot of gay coaching is built around healing shame. Keegan isn't here to say that's wrong.Shame is real. The stuff that gets wired into us growing up as gay men in a straight world, learning to hide, learning we're different, that's not invented. It matters. It needs acknowledging and working through.But there's a version of gay personal development that becomes a waiting room. You sit in it processing your childhood, doing the inner work, and you wait until you're fixed enough to actually live your life. This episode is about why that waiting room is a comfortable trap.The argument Keegan makes is a simple one: you don't heal your way into a good life. You build your way into one. Confidence isn't buried in your past waiting to be dug up. You earn it by doing hard things, building a body you're proud of, doing work that means something, being in relationships that actually challenge you. As you build those things, the old shame quietly loses its grip.Inner work has a place. But it earns that place when you pair it with specific action. Otherwise it's just rumination with a fancy word.What's covered:The difference between processing shame and hiding behind itWhy healing becomes an identity with no finish line for a lot of gay menConfidence as something you build, not something you unearthWhy you can't think your way out of a doing problemHow to out-build shame rather than just sit with itWhat this looks like inside GMCAlso in this episode: a look ahead to the Unapologetic Man Live event in London this Saturday (20th June), the Cornwall retreat, and the Montreal MAD deposit deadline at the end of June. Wnat to join us at one of our upcoming events? Email Keegan on keegan@gmanscoaching.com Find and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• Why Success Felt Empty - Greg's Journey from Hidden to Unapologetic 08.06.2026 27min

  Greg is a senior tech leader who spent 30 years climbing the ladder. Good salary, senior position, stability - all the external markers of success. At 50, approaching what he thought would be his peak, he had one major problem: he didn't actually like his life.He joined GMC thinking he needed to sort his body out - get fit before it was too late. What he discovered was that the physical stuff was never the real problem. It was a symptom. The real issue ran deeper: limiting beliefs about who he was, what he deserved, and what was possible for him. A lifetime of staying small, masking, and convincing himself that this was just how things had to be.In this episode, Greg and Keegan dig into how one journey (fitness) unlocked another (career purpose and identity), why community is often what high-achieving men are actually missing, and what happens when you stop asking "what's expected of me?" and start asking "what do I actually want?"What's covered:Why success can feel hollow if it's built on shame and maskingHow limiting beliefs keep smart, accomplished people trapped for decadesThe connection between physical transformation and identity workWhat it takes to pivot your career after 30 yearsLegacy thinking and why giving back changes everythingBuilding confidence from 1/10 to 7/10 in 18 monthsFind and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• Matt Print: Two Breakups, a Zumba Class, and Why Gay Men Need Gay Friends 25.05.2026 27min

  Matt Print has been coaching for 15 years. He came into fitness sideways, through a breakup and a Zumba class at the back of a studio, then a second breakup that got him lifting properly. He lost four stone and kept it off without obsessive tracking or rigid rules, which shaped everything about how he coaches now. In this episode Matt and Keegan get into what actually draws gay men to coaching, what keeps them stuck, and why the fear of letting your coach down is one of the most destructive patterns in a coaching relationship. Matt is honest about his own journey, including the part where he used to wear "you don't look gay" as a badge of honour and now sees it for exactly what it was.What's covered:Why community, specifically gay community, matters more than most gay men will admitThe perfectionism trap: why clients go quiet exactly when they should be leaning inEngineering your environment so consistency isn't a willpower battleWhat's different about coaching gay men, and why having straight coaches in the mix matters tooThe old belief that no longer fits the evidence, and what to do when you notice the gapFind and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• From the Beige Buffet to Marathon Finisher: Dan McFarland's 6-Year Rebuild 11.05.2026 33min

  When Dan first contacted Keegan in 2020, he was a senior leader at a school eating Greggs 27 days out of 31, drinking way too much, and wondering if he wanted to be here at all. Six years later he's 10 stone lighter, runs marathons, has rebuilt his career around his life rather than the other way round, and has just completed prep for a photo shoot weeks before he turns 40!In this episode Dan and Keegan walk through the process of the rebuild. Not just the highlight reel. The bit where Dan had to learn that 30 seconds of running was a starting point, that 'plan your week' was a foreign concept, and that the small stuff (water, sleep, getting up on the first alarm) was what changed everything. They also talk about what hasn't gone away: the self-talk, the stress, the days that aren't full of rainbows.What's covered:Why 'I can do hard things' is the belief everything else gets built onThe low-hanging fruit Dan started with, and why crash plans never stickWork pressure, boundaries, and the slow move from people-pleasing to saying noThe voice that still tells Dan he's not enough, and what he does with it nowWhy success leaves clues, and how to use that when motivation isn't thereFind and connect with Keegan and the GMC Community: InstagramGMC InstagramEmail: keegan@gmanscoaching.com Click here to subscribe to Keegan's weekly newsletterFor more behind the scenes content about Keegan and GMC, watch him on YouTube
• Why I Refuse to Believe You're Stuck 21.04.2026 16min

  Keegan's recording this one from the car, driving back from LA, fresh off a GMC weekend that included photoshoots, high rope climbs at UCLA, and conversations he's thinking about on the way home.The big one: why so many people feel like nothing they do actually matters. Not just in life generally, but in their own life. Their own body. Their own future. And how that feeling doesn't come from nowhere. It's fed to us constantly, by algorithms, by the news, by the general atmosphere of the world right now.Ross came into GMC hating mirrors. Hated having his photo taken. Felt completely stuck in a job that was grinding him down. This weekend he did a photoshoot in California. Keegan uses his story to make a point he feels strongly about: GMC didn't do that. Ross did. That distinction matters more than it sounds.He also gets into what coaching actually is and what it isn't. Why being nice and being supportive are not the same thing. Why there's no programme on earth that works for everyone the same way. And why he will argue until he's blue in the face that nobody is too far gone to change.You can out more about Gay Man's Coaching and find Keegan here: Instagram: https://www.instagram.com/keeganhirstGMC Instagram: https://www.instagram.com/gaymanscoachingEmail: keegan@gmanscoaching.com Website: gaymanscoaching.comSubscribe to newsletter: https://gaymanscoaching.com/subscribe/YouTube: https://youtube.com/@thekeeganhirst
• From Stuck to Record Months ft. Lee Brooks 13.04.2026 27min

  This week Keegan sits down with GMC client Lee Brooks, a 44-year-old finance director from the Southeast of England, who joined GMC at the lowest entry point and completely turned his life around.In under a year, Lee has lost 15kg, gone self-employed, is hitting his best billing months on record, and has done the internal work to match the external changes. He came in dealing with a divorce, a new health diagnosis, and a deep belief that he simply wasn't good enough. He leaves this conversation as someone who barely recognises the man he used to be.They get into what it actually takes to make changes that stick, why implementation beats motivation every time, how working with GMC psychotherapist Jon Bell changed things for Lee in ways he didn't expect, and the three bits of advice he'd give to himself this time last year.If you've ever done the boom and bust thing, tried to go all in and ended up back at square one, this one's for you.Stay safe, look after yourselves, and don't eat and drink at the expense of how you want to look and feel.If today's episode resonated with you, here's how to find out if GMC is the right fit.Gay Man's Coaching is a premium coaching programme built specifically for gay men who want to transform their lives, not just their bodies. Our members lose weight, build muscle and get in the best shape of their lives. But the changes that mean the most go beyond the physical. Careers shift. Confidence grows. Relationships improve. The way they talk to themselves changes. It's a complete overhaul, done properly, with the right support around you.You get two dedicated coaches, a private community of like-minded men, weekly workshops, access to the GMC psychotherapist team and Keegan himself in your corner throughout.If you want to know more, the best first step is a conversation. No pressure, no hard sell. Just a good chat about where you're at and whether GMC can help.Email Keegan directly at keegan@gmanscoaching.com or reach out on Instagram. You can find Keegan on Instagram as @keeganhirst and GMC at @gaymanscoaching, or tap the link below to open a chat straight away.Chat with us here! 
• Being in the Trenches With Chris Annakin - Why Real Coaching Requires Human Connection 23.03.2026 30min

  In this episode, Keegan sits down with Chris, GMC's Head of Performance and one of his oldest friends. Chris shares his powerful journey from professional rugby to recovery, and why his dad's story became the catalyst for his work at GMC.They explore the real coaching principles that create lasting transformation: meeting clients where they're at, empathy over perfection, and the power of being "in the trenches" alongside the people you're helping. Chris opens up about his own sobriety, how to recognise mental health challenges in clients, and why isolation is often the biggest roadblock to progress.If you're struggling, have tried everything, or feel like you're stuck, this episode offers practical wisdom on small, consistent steps and why the right community changes everything.A must-listen for anyone ready to do the real work.
• What My Daughter Taught Me About Rushing Through Life 16.03.2026 20min

  Are you constantly rushing through life waiting for the next big thing? The promotion, the relationship, the milestone? Keegan gets real about our obsession with speed and efficiency, and why the mundane Tuesday mornings matter more than you think.In this episode, Keegan breaks down why we're all in such a hurry to get nowhere, the difference between ambition and anxiety, and why joy isn't found in fireworks but in presence. From clicking the fast forward button on life to learning what really counts when you zoom out, this one will make you rethink how you're spending your days.Key takeaways:Why rushing is costing you your actual lifeThe truth about growth (spoiler: trees don't measure progress daily)How to find meaning in the ordinary momentsA simple practice to bring presence back into your routine
• Owain's Journey from Anger to Action 09.03.2026 30min

  Owain joined GMC a few years ago at his lowest point. After a medical misdiagnosis led to major surgery, he spiraled into depression, anger, and blame. He was stuck in a victim mentality, radiating rage at the world around him.In this episode, Owain shares how he rebuilt his identity from the ground up. We talk about the uncomfortable truths he had to face, the toolkit he built to manage his mental health, and how he went from being unable to visualise a future to confidently tackling challenges he never thought possible.This conversation gets into the practical side of transformation. How do you actually build a new identity? What does it look like day to day? And how do you move from thinking too much to doing enough?If you've ever felt stuck in circumstances beyond your control, or found yourself blaming the world for where you're at, this episode is for you. Owain proves that with the right support and willingness to do the work, you can completely change the trajectory of your life.Key topics covered:Moving from victim to ownershipBuilding awareness of triggers and responsesCreating a personalized mental health toolkitThe power of community and shared purposeLearning to believe you can do hard things
• What If The Problem Isn’t What You’re Missing? 02.03.2026 24min

  This week, Keegan shares something personal.Over the past year, he’s been quietly struggling. Days feeling heavy. Isolating. Questioning himself. Eventually, that struggle was given a name.But this episode isn’t about labels.It’s about a perspective shift that changed everything: What if you’re not lacking the things you want… what if you’re blocking them?So many gay men chase more. More confidence, more love, more money, more peace. But what if the issue isn’t absence? What if it’s the emotional armour, outdated protections, and survival patterns that once kept you safe… but now keep you stuck?Keegan breaks down:Why high-functioning men often feel empty even when life “looks good”The hidden ways we block love, connection, health and abundanceHow independence can become avoidanceWhy peace can feel unsafe when chaos is familiarThe difference between happiness and contentmentThe question that exposes self-sabotage instantlyThis is both vulnerable and practical. Personal and direct.You don’t need to become someone new.You need to stop protecting yourself from the life you actually want.If you’re part of GMC, all upcoming event details are in the Hub, including Leeds event this weekend and our upcoming Massive Action Days.If you’re not part of GMC and want to experience being in a room that challenges you, supports you, and gets you out of your own way, reach out to support@gmanscoaching.com for more information about how you can join. A rising tide lifts all ships.See you in the room.
• Why High-Functioning Gay Men Still Feel Empty ft. GMC Psychotherapist Jon Bell 23.02.2026 34min

  This week Keegan sits down with GMC's resident psychotherapist Jon Bell for an honest conversation about the stuff that actually keeps men stuck, and it's rarely what you think.They get into why "feeling stuck" is usually a polite way of saying something much bigger, how shame quietly runs the show for high-achieving men, the real difference between vulnerability and oversharing, and what the clients who make lasting change do differently from those who don't.Jon also shares three signs that shame might be driving your decisions, plus one daily practice that can start to shift it.If you've ever ticked all the boxes on paper but still felt like something was off, this one's for you.Jon Bell is a psychotherapist with nearly six years working alongside GMC, and has worked with gay and straight clients through some of their most significant life transitions.Want to get in touch? Email Keegan - support@gmanscoaching.com
• Playing Small Takes More Energy Than You Think 16.02.2026 18min

  Playing small isn't safe. It's exhausting.In this episode, Keegan breaks down why staying small takes more energy than stepping up. From downplaying your wins to constantly managing other people's comfort, playing small is active work that drains you every single day.You'll learn:What playing small actually looks like (and why you're probably doing it)Why that low-grade exhaustion you feel is unused potentialThe real cost of not showing up for yourselfHow to take one visible step towards playing biggerThis isn't about motivation or confidence. It's about recognizing that you're already spending the energy. The question is: what are you spending it on?Stop asking for permission. Stop negotiating with your potential. Make your life worth remembering.
• I Can Do Hard Things: Wyatt's Journey from Isolated to Unstoppable 09.02.2026 32min

  This week I'm chatting with Wyatt, a 26-year-old from South Dakota who went from feeling stuck and isolated to landing his dream job and completely transforming his relationship with himselfWyatt grew up in a rural, traditional household where showing emotion wasn't an option and being gay meant staying hidden. He was working out seven days a week but seeing no results, lonely, putting on a brave face whilst struggling inside, and settling for scraps of attention from people who didn't value him.Then he took a punt on himself and came to our Chicago MAD event last year as a non-member. It was his first Pride, his first time being around other gay men in a safe space, and it changed everything.We talk about:What it's like growing up gay in rural AmericaThe moment everything shifted for himHow tracking food and having structure changed his physical results (he's down 48 pounds)Why he decided to do a photoshoot as a mental challenge, not just a physical oneHow building self-respect led to better boundaries and his dream jobWhy guilt around resting is such a common struggle for high-performing gay menHis advice for anyone feeling stuck: time journals, zooming out, and proving to yourself you can do hard thingsIf you're in a place where you feel isolated, stuck, or like you're settling for less than you deserve, this episode is for you.We've got a couple of spots left for non-GMC members at our Edinburgh MAD event in March. If Wyatt's story resonates and you want to experience what he experienced in Chicago, reach out. to me keegan@gmanscoaching.com. Better yet, want to buy a ticket? Click here to grab one of the last tickets! Want to join GMC or find out more? Message me on Instagram by clicking here and let's chat about what GMC could do for you. 
• You're Not Powerless: How To Show Up When The World Won't Shut Up 02.02.2026 23min

  The world feels overwhelming right now. Between constant news cycles, social media outrage, and real-world crises, it's easy to feel powerless and burnt out.In this episode, Keegan breaks down why everything feels so heavy and more importantly, what you can actually do about it. He introduces the three circles of life: what you can't control, what you can influence, and what you can control. Where you put your energy matters.You'll learn why consuming endless news without taking action feeds powerlessness, how to stop arguing in comment sections (spoiler: you never win), and why your nervous system wasn't built to carry the weight of the entire world 24/7.Keegan shares real examples from GMC members who are staying consistent despite the chaos, and gives you three practical action steps to feel less overwhelmed and more in control.Key Takeaways:Why powerlessness comes from putting energy where you have no agencyThe difference between staying informed and being floodedHow to audit your consumption and protect your energyWhy community and honest conversations reduce fearYou don't honour the world by burning yourself outAction Steps:Audit your consumption (what, when, how much)Choose your influence lane and decide when to stopDouble down on what you can controlPlus GMC updates on the new training app features, blood work service launching in February, and upcoming events in Edinburgh and Leeds.
• From Hiding to Helping - Ross's 140lb Journey 26.01.2026 32min

  This week I'm chatting with Ross, one of our Gay Man's Coaching coaches who went from being overweight to coaching others through their own transformations.This isn't just another weight loss story. Ross opens up about the real stuff: avoiding the scale for over a decade, lying to himself about being "too busy", and thinking he needed to get in shape before joining a gym (yeah, we've all been there).We dig into what actually changed for him. Not just the pounds he lost, but the deeper work: stopping the people pleasing, asking for help for the first time, and finding a community where he actually felt like he belonged.If you've been putting things off, telling yourself you're not ready, or thinking "I'll start next week", this one's for you.What we cover:Why asking for help felt so shameful (and why that kept him stuck for years)The small daily habits that actually moved the needleHow structure sets you free instead of limiting youWhat made him decide to become a coachHis approach to helping clients who feel stuckQuick wins you can use today:Make your bed (seriously, it works)Go for a walk without your phoneTalk to someone about what's actually going onLINKS & EVENTS:🎟️ Edinburgh MAD Event - March 25-29, 2026 Our biggest Massive Action Day yet! Virgin Hotel Edinburgh. Limited spots. Click here to grab one of the last tickets.📺 Watch on YouTube Subscribe for weekly content: [YouTube link]
• Are you a 'perfectionist'? This is for you 19.01.2026 18min

  This week I'm talking about perfection. Not the kind that makes you better, the kind that makes you scared.If you've ever caught yourself thinking "I'll start when I'm ready" or "I can't share this until it's perfect" or "I'll try that when I know I can do it right", this episode is for you.I break down why perfection feels like safety but is actually costing you progress, connection, and honestly, your life. We talk about the three rules perfection forces on you, why it creates all or nothing behaviour, and how it's making you lonely even when you're surrounded by people.Plus, I share what our GMC members are doing differently by embracing imperfect action (shout out to David, Todd, Lee, Lane, and Scott for leading the way).You'll walk away with three practical steps to break the perfection trap and start showing up as your real, flawed, human self.Because participation beats perfection. Every single time.Also, quick heads up: our Edinburgh MAD event is nearly full with only 10 spots left, and the discounted hotel rate ends January 31st. If you're a GMC member, get on the Hub. If you're not and want details, email me at keegan@gmanscoaching.com.Want to grab a ticket for Edinburgh? Click here (only 4 spots left) - this link will take you to buy your ticket, after that you will fill in your details. Once we have those details and payment, Harry (our head of Operations at GMC) will reach out to you and handle it from there!I recently released a YouTube video all about Edinburgh and what we are planning. Watch it here
• Stop Chasing Goals, Start Choosing Direction 12.01.2026 18min

  Forget new year, new me. That narrative is exhausting and it's costing you.In this episode, we're talking about why goals create pressure, anxiety, and that feeling of always being behind before you've even started. Instead of chasing perfection or reinventing yourself every January, I'm sharing why direction beats goals every single time.You'll learn:Why goals make you feel like you're failing before you beginThe simple filter that changes how you make decisions (will this grow me?)How to spot what you're quietly avoiding in your lifeWhy most of your life doesn't need changing at allThe difference between motivation and just choosing differentlyThis is practical, no BS advice for building a life you're proud of without the January pressure cooker. Plus, updates on our Edinburgh event in March and this week's meal planning workshop.Whether you're in GMC or just trying to figure out what actually matters this year, this episode will help you focus on what grows you instead of what impresses everyone else.Let good enough be enough. Let's get into it.Links:GMC Multi-Day Edinburgh Event: March 26-29 2026(GMC members: check the Hub app for ticket info and special room rates ending January 31st)Keegan's Instagram: @keeganhirstGay Man's Coaching Instagram: @gaymancoachingKeegan and Gay Man's Coaching YouTube ChannelFor Edinburgh enquiries (non-members): support@gmanscoaching.com
• You Don't Need a New You, You Need Clarity 29.12.2025 11min

  Forget "new year, new me" bullshit. You've tried that before and it didn't work. So why would it work this time?In this episode, I'm cutting through the noise and explaining exactly what you need in 2026 to actually make it a success. Spoiler: you don't need reinventing, you need refining.We're talking about:Why clarity is the only thing that mattersHow being 100% committed is easier than 80%The difference between priorities and minimum standardsWhy your goals keep failing (and how to fix it)This isn't a motivational speech. It's a practical guide to getting clear on what you want so you can actually follow through.If you want help building that clarity, join us at the free Virtual Kickoff on January 3rd at 1pm GMT. Click here for the Zoom link. Stop performing. Start living.