Is surfing your go-to for mental health… even though you only surf once a week? What happens when the waves are flat and your mind’s not?

In this soul-stirring episode, rugby legend and mental health advocate Sir John Kirwan shares his journey from elite athlete to mental wellness pioneer. From learning to surf without ego to overcoming crippling depression, JK reveals practical wisdom that applies to anyone—surfer or not—navigating the mental chaos of modern life.

• Discover the 6 daily pillars of mental health Sir John lives by—and why one hobby isn’t enough

• Learn how men can redefine masculinity through emotional expression, not suppression

• Hear real-life strategies for balancing performance and purpose in both sport and daily life

Listen now to learn how to build a resilient, joyful life—on land or in the lineup—straight from a knighted legend who’s lived both extremes.

Key Points

• John Kirwan discussed the importance of building multiple mental health practices beyond a single activity like surfing, emphasizing the need to diversify activities to maintain mental well-being.

• John Kirwan shared his journey transitioning from professional rugby to coaching and then into mental health advocacy, highlighting the challenges of career transitions for athletes.

• John Kirwan elaborated on his coaching philosophy, which focused on providing opportunities for growth and emphasizing the importance of balancing winning with player development.

• John Kirwan discussed his daily mental health practices, including the six pillars (move, chill, enjoy, connect, celebrate, and do), and the importance of integrating these practices into daily life.

• John Kirwan spoke about the need to modernize the concept of masculinity, emphasizing vulnerability and emotional expression as essential aspects of mental health for men.

• John Kirwan recommended learning about mental health early in life to prevent severe mental health crises, drawing from his personal experiences and the creation of his foundation Mighty.

• John Kirwan introduced Groove, a SaaS product aimed at improving workplace mental health by empowering individuals and optimizing work environments, with a goal to reach 100 million people and save 100,000 lives.

• John Kirwan advised parents to foster a love for sports in their children by allowing them to explore different activities and not pushing them into high-performance sports too early. 

https://jkfoundation.org.nz/

https://www.groovnow.com/

https://www.mitey.org.nz/

https://www.instagram.com/johnkirwan14/?hl=en

www.surfmastery.com

For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we’ll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we’re here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.