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 Dying

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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

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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 Limit

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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 Era

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Keegan's Instagram: @keeganhipgrave
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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 Martin

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