Keegan and Company

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 @keeganandcompanypodcast

See omnystudio.com/listener for privacy information.

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 socials

See omnystudio.com/listener for privacy information.

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.

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: @keeganandcompanypodcast

See omnystudio.com/listener for privacy information.

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:

1. Slow down when you first meet someone
2. Remembering someone's name is the best compliment you can give them
3. Become genuinely interested in other people
4. Give specific compliments
5. Physical touch
6. Smile

Follow us on Instagram:@keeganandcompanypodcast

See omnystudio.com/listener for privacy information.

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.

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.

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.

Lucky girl syndrome went viral on TikTok, but the psychology behind it is decades old. In this episode, Keegan unpacks confirmation bias, locus of control, and why the stories we tell ourselves shape what we notice in the world.

Drawing on conversations with Dr. Megan Lee and his own experience of being medically retired from the NRL at 24, Keegan breaks down how belief systems form, why gratitude rewires the brain toward optimism, and how to catch the negative inner voice before it takes hold.

For more episodes just like this listen to:
#157 The Psychology Of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free)

See omnystudio.com/listener for privacy information.

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

Follow Kalyn:
Instagram

See omnystudio.com/listener for privacy information.