Keegan and Company

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

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

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

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

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

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

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

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

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

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

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

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

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

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