Spiral Up Diaries | Rolled Ankle and Indonesia Wrap Up Four weeks until Busselton Ironman 🏊🚴🏃 Rolled my ankle this week but instead of spiralling down, I’m choosing to spiral up. A reminder that setbacks can redirect you toward what you need most. More time in the pool and on the bike, less impact, more resilience. The rose always has its thorn 🌹 This episode dives into positive reframing, training mentality, and staying grounded when plans change.

🎧 Jay Shetty x Em on the Brain https://www.youtube.com/watch?v=cUbe6HbFncE

💬 Last Sunday: Dom Di Tomaso episode live now

🔥 Next week: Annabelle Ronfelt

🌍 Run Sydney World Major with us: https://www.keeganandcompany.com.au/syd-marathon-giveaway  

💙 Support men’s mental health this Movember: https://movember.com/m/keeganhipgrave?mc=1 

Spiral Up Diaries | Rolled Ankle and Indonesia Wrap Up Four weeks until Busselton Ironman 🏊🚴🏃 Rolled my ankle this week but instead of spiralling down, I&rsquo;m choosing to spiral up. A reminder that setbacks can redirect you toward what you need most. More time in the pool and on the bike, less impact, more resilience. The rose always has its thorn 🌹 This episode dives into positive reframing, training mentality, and staying grounded when plans change.
🎧 Jay Shetty x Em on the Brain <a href="https://www.youtube.com/watch?v=cUbe6HbFncE">https://www.youtube.com/watch?v=cUbe6HbFncE</a>
💬 Last Sunday: Dom Di Tomaso episode live now
🔥 Next week: Annabelle Ronfelt
🌍 Run Sydney World Major with us: <a href="https://www.keeganandcompany.com.au/syd-marathon-giveaway">https://www.keeganandcompany.com.au/syd-marathon-giveaway</a> &nbsp;
💙 Support men&rsquo;s mental health this Movember: <a href="https://movember.com/m/keeganhipgrave?mc=1">https://movember.com/m/keeganhipgrave?mc=1</a>&nbsp;

Ever wondered what drives the world’s top athletes beyond the scoreboard?

Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Ever wondered what drives the world&rsquo;s top athletes beyond the scoreboard?
Former professional NRL player Keegan Hipgrave uncovers the untold truths about mental health, resilience, and redefining success - one candid conversation at a time.

Keegan and Company

#139 SPIRAL UP DIARIES: Rolled Ankle and Indonesia Wrap Up

Lydia O'Donnell is a professional distance runner from New Zealand and the co-founder and CEO of Femmi, a running app built around the female body. She was Nike's Head Run Coach, has been running marathons for over ten years and coaching athletes for more than five. Femmi came out of something she and her co-founder Esther Keown both went through: they lost their periods training the way they had been taught to. I'm grateful she came in and talked about it this openly.

In this episode Lydia and I discuss why less than 6% of sports science research is conducted exclusively on females, and what that means for every coach you have ever had. She takes me through running 160 kilometres a week at 25, cutting carbs out entirely because a fad told her to, and ending up in hospital with her body shutting down. We get into RED-S, why losing your period was treated as a badge of honour, and the graph she saw for the first time at 27 that changed how she trains. She thinks cycle syncing is faddy, and she explains what she does instead. Femmi was built while less than 1% of venture capital was going to women, and she tells me what pitching close to 200 investors did to her running. Her dad was diagnosed with cancer in 2021. She talks about the six weeks in hospice, and the signs she believes he has been sending her since.

For more just like this:

#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent: Spotify | Apple Podcasts | YouTube

#160 Andy Buchanan: Finding Purpose In Running: Spotify | Apple Podcasts | YouTube

#170 Grace Grove: Doctor, Runner & Content Creator | Being Yourself & Ditching Toxic Productivity: Spotify | Apple Podcasts | YouTube

Listen and subscribe: Spotify Apple Podcasts YouTube

Follow for more: Podcast Instagram Keegan's Instagram TikTok

Lydia O'Donnell is a professional distance runner from New Zealand and the co-founder and CEO of Femmi, a running app built around the female body. She was Nike's Head Run Coach, has been running marathons for over ten years and coaching athletes for more than five. Femmi came out of something she and her co-founder Esther Keown both went through: they lost their periods training the way they had been taught to. I'm grateful she came in and talked about it this openly.
In this episode Lydia and I discuss why less than 6% of sports science research is conducted exclusively on females, and what that means for every coach you have ever had. She takes me through running 160 kilometres a week at 25, cutting carbs out entirely because a fad told her to, and ending up in hospital with her body shutting down. We get into RED-S, why losing your period was treated as a badge of honour, and the graph she saw for the first time at 27 that changed how she trains. She thinks cycle syncing is faddy, and she explains what she does instead. Femmi was built while less than 1% of venture capital was going to women, and she tells me what pitching close to 200 investors did to her running. Her dad was diagnosed with cancer in 2021. She talks about the six weeks in hospice, and the signs she believes he has been sending her since. For more just like this:
#176 Jacqui Bell: Youngest Person to Run an Ultra on Every Continent:&nbsp;<a href="https://open.spotify.com/episode/7sQNgyr3rhXiagX2Eieo3Y">Spotify</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/176-jacqui-bell-youngest-person-to-run-an-ultra-on/id1695873736?i=1000763636865&amp;uo=4">Apple Podcasts</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=DsxDB3LLnT0">YouTube</a>
#160 Andy Buchanan: Finding Purpose In Running:&nbsp;<a href="https://open.spotify.com/episode/6oOjl3thEZkq3DTNOjQbQ4">Spotify</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/160-andy-buchanan-finding-purpose-in-running/id1695873736?i=1000752259240&amp;uo=4">Apple Podcasts</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=OIsHmMOs2dg">YouTube</a>
#170 Grace Grove: Doctor, Runner &amp; Content Creator | Being Yourself &amp; Ditching Toxic Productivity:&nbsp;<a href="https://open.spotify.com/episode/66s6NgrIrs0qikhJTksnpN">Spotify</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/170-grace-grove-doctor-runner-content-creator-being/id1695873736?i=1000758785296&amp;uo=4">Apple Podcasts</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=yW70qW1AaQM">YouTube</a>
Listen and subscribe:&nbsp;<a href="https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K">Spotify</a>&nbsp;<a href="https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736">Apple Podcasts</a>&nbsp;<a href="https://www.youtube.com/@Keeganandcompany">YouTube</a>
Follow for more:&nbsp;<a href="https://www.instagram.com/keeganandcompanypodcast/">Podcast Instagram</a>&nbsp;<a href="https://www.instagram.com/keeganhipgrave/">Keegan's Instagram</a>&nbsp;<a href="https://www.tiktok.com/@keeganandcompany">TikTok</a>

#205 Lydia ODonnell Nike & Femmi Run Coach: Learning to Train Like a Woman, Losing Her Dad & Why She's Trail Running Now

Matt Hauser is an Olympic triathlete from the Gold Coast. He came home from his first Olympics not satisfied and decided he needed to go all in if he was going to compete at the top of the sport. A few months after we recorded this, he became World Champion.

In this episode Matt and I talk about the choice he gave himself, grow up or step away, why he stopped calling any of it sacrifice, and the question his partner sent in that he struggled to answer. Describe yourself as a person without using triathlon.

We sat down with Matt in early 2025. We are re-releasing this section now as a Moments episode because it is the part people keep coming back to.

This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/

Listen to the Full episode here:
#96 Matt Hauser: Triathlons, Tackling Challenges & Finding Community: Spotify · Apple · YouTube The full conversation this came from.

For more just like this:
#155 Jeremy Howe: More Than AFL: Spotify · Apple · YouTube

#83 Jordan Kahu: Balancing Family & Business, Life after NRL, and Mental Health: Spotify · Apple · YouTube Life on the other side of the sport, which is where Matt's question is pointing.

Listen and subscribe Spotify Apple Podcasts YouTube

Follow for more Podcast Instagram Keegan's Instagram TikTok

Matt Hauser is an Olympic triathlete from the Gold Coast. He came home from his first Olympics not satisfied and decided he needed to go all in if he was going to compete at the top of the sport. A few months after we recorded this, he became World Champion.
In this episode Matt and I talk about the choice he gave himself, grow up or step away, why he stopped calling any of it sacrifice, and the question his partner sent in that he struggled to answer. Describe yourself as a person without using triathlon.
We sat down with Matt in early 2025. We are re-releasing this section now as a Moments episode because it is the part people keep coming back to.
This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show.&nbsp;<a href="https://www.denzagoldcoast.com.au/">https://www.denzagoldcoast.com.au/</a> Listen to the Full episode here: #96 Matt Hauser: Triathlons, Tackling Challenges &amp; Finding Community:&nbsp;<a href="https://open.spotify.com/episode/2jLwqSWc0xhyjkY1798rtm">Spotify</a>&nbsp;&middot;&nbsp;<a href="https://podcasts.apple.com/us/podcast/96-matt-hauser-triathlons-tackling-challenges-finding/id1695873736?i=1000699343506&amp;uo=4">Apple</a>&nbsp;&middot;&nbsp;<a href="https://www.youtube.com/watch?v=P2WdGWWEQi8">YouTube</a>&nbsp;The full conversation this came from.
For more just like this: #155 Jeremy Howe: More Than AFL:&nbsp;<a href="https://open.spotify.com/episode/4zrIwsbzyQY5mDUF2G1OM8">Spotify</a>&nbsp;&middot;&nbsp;<a href="https://podcasts.apple.com/us/podcast/155-jeremy-howe-more-than-afl/id1695873736?i=1000748734880&amp;uo=4">Apple</a>&nbsp;&middot;&nbsp;<a href="https://www.youtube.com/watch?v=eAYxOlradtQ">YouTube</a>
#83 Jordan Kahu: Balancing Family &amp; Business, Life after NRL, and Mental Health:&nbsp;<a href="https://open.spotify.com/episode/6OCqSJlgPMUOmSoA41uDNC">Spotify</a>&nbsp;&middot;&nbsp;<a href="https://podcasts.apple.com/us/podcast/83-jordan-kahu-balancing-family-business-life-after/id1695873736?i=1000680404469&amp;uo=4">Apple</a>&nbsp;&middot;&nbsp;<a href="https://www.youtube.com/watch?v=zWjTLRrDNeA">YouTube</a>&nbsp;Life on the other side of the sport, which is where Matt's question is pointing.
Listen and subscribe&nbsp;<a href="https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K">Spotify</a>&nbsp;<a href="https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736">Apple Podcasts</a>&nbsp;<a href="https://www.youtube.com/@Keeganandcompany">YouTube</a>
Follow for more&nbsp;<a href="https://www.instagram.com/keeganandcompanypodcast">Podcast Instagram</a>&nbsp;<a href="https://www.instagram.com/keeganhipgrave">Keegan's Instagram</a>&nbsp;<a href="https://www.tiktok.com/@keeganandcompany">TikTok</a>

Matt Hauser on Going All In on What You're Good At & Identity Beyond Sport | Moments #24

Gretel Bueta grew up on the Gold Coast playing everything she could get her hands on. She signed her first professional basketball contract at 17, played three junior world championships and was named WNBL Rookie of the Year. Then she got glandular fever, stopped enjoying it and walked away from the sport entirely. Three months later she started playing netball socially with school friends, and did not make the district team. She went on to play more than 100 games for the Queensland Firebirds and over 50 for the Diamonds, won Commonwealth Games gold and the Liz Ellis Diamond as the best player in Australian netball, and came back after her first child playing some of the best netball of her life. She is now a mother of three. Grateful she came in and talked about all of it.

In this episode Gretel and I discuss what happened when she came back to netball after having Bobby and found she was hungrier than she had ever been, why she decided she would either come back and be the best or not come back at all, burning out at 17 and her parents telling her to go work at the local bank and be happy, the netball trial she did not get picked for, how trying to play the perfect game cost her a Commonwealth Games, the quote she used to force selection, the 15 minutes a day nobody ever saw, her mum running the house as the family CEO, and whether motherhood is harder than professional sport.

This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show. https://www.denzagoldcoast.com.au/

For more just like this:

#191 Charlotte Caslick: 3x Olympian Rugby 7s Player on Training Through Pregnancy & Why Trying Hard Is Cool | Apple | YouTube

#33 Allie Smith: Swifts Cult, Perfectionism and Building Confidence | Apple | YouTube Another netballer on perfectionism, and the New South Wales Swifts, the club Gretel played for in 2014.

#27 Kelsey Browne: Journey with Body Image, Clinical Depression, and a Glass Half Full Perspective | Apple | YouTube A former professional netballer on what the sport took out of her.

Listen and subscribe: Spotify Apple Podcasts YouTube

Follow for more: Podcast Instagram Keegan's Instagram TikTok

Gretel Bueta grew up on the Gold Coast playing everything she could get her hands on. She signed her first professional basketball contract at 17, played three junior world championships and was named WNBL Rookie of the Year. Then she got glandular fever, stopped enjoying it and walked away from the sport entirely. Three months later she started playing netball socially with school friends, and did not make the district team. She went on to play more than 100 games for the Queensland Firebirds and over 50 for the Diamonds, won Commonwealth Games gold and the Liz Ellis Diamond as the best player in Australian netball, and came back after her first child playing some of the best netball of her life. She is now a mother of three. Grateful she came in and talked about all of it.
In this episode Gretel and I discuss what happened when she came back to netball after having Bobby and found she was hungrier than she had ever been, why she decided she would either come back and be the best or not come back at all, burning out at 17 and her parents telling her to go work at the local bank and be happy, the netball trial she did not get picked for, how trying to play the perfect game cost her a Commonwealth Games, the quote she used to force selection, the 15 minutes a day nobody ever saw, her mum running the house as the family CEO, and whether motherhood is harder than professional sport. This podcast is supported by Denza. Thanks DENZA Gold Coast for getting behind the show.&nbsp;<a href="https://www.denzagoldcoast.com.au/">https://www.denzagoldcoast.com.au/</a>
For more just like this:
<a href="https://open.spotify.com/episode/0Jr18jW0iNzMi3XeRiXl9z">#191 Charlotte Caslick: 3x Olympian Rugby 7s Player on Training Through Pregnancy &amp; Why Trying Hard Is Cool</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/191-charlotte-caslick-3x-olympian-rugby-7s-player-on/id1695873736?i=1000774525187&amp;uo=4">Apple</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=YXkMlk7li9Y">YouTube</a>
<a href="https://open.spotify.com/episode/1uzUcgEr4I31W3N52IIm42">#33 Allie Smith: Swifts Cult, Perfectionism and Building Confidence</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/33-allie-smith-swifts-cult-perfectionism-and-building/id1695873736?i=1000645732829&amp;uo=4">Apple</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=xAvsOoSZoec">YouTube</a>&nbsp;Another netballer on perfectionism, and the New South Wales Swifts, the club Gretel played for in 2014.
<a href="https://open.spotify.com/episode/5lpEGjUHTQtr2Lej7ysrH0">#27 Kelsey Browne: Journey with Body Image, Clinical Depression, and a Glass Half Full Perspective</a>&nbsp;|&nbsp;<a href="https://podcasts.apple.com/us/podcast/27-kelsey-browne-journey-with-body-image-clinical/id1695873736?i=1000642022204&amp;uo=4">Apple</a>&nbsp;|&nbsp;<a href="https://www.youtube.com/watch?v=UPXCqMHwCG4">YouTube</a>&nbsp;A former professional netballer on what the sport took out of her.
Listen and subscribe:&nbsp;<a href="https://open.spotify.com/show/4L7zyEBXeNYBDK4rRjBK0K">Spotify</a>&nbsp;<a href="https://podcasts.apple.com/au/podcast/keegan-and-company/id1695873736">Apple Podcasts</a>&nbsp;<a href="https://www.youtube.com/@Keeganandcompany">YouTube</a>
Follow for more:&nbsp;<a href="https://www.instagram.com/keeganandcompanypodcast/">Podcast Instagram</a>&nbsp;<a href="https://www.instagram.com/keeganhipgrave/">Keegan's Instagram</a>&nbsp;<a href="https://www.tiktok.com/@keeganandcompany">TikTok</a>

#139 SPIRAL UP DIARIES: Rolled Ankle and Indonesia Wrap Up

In 1 playlist(s)

Keegan and Company

Social links

Follow podcast

Recent clips