This week on the pod we sit down with Katy Bradley; nutritionist and endurance athlete.

In this conversation we talk about why so many people under-fuel by mistake, how to cut weight (the healthy way) without destroying your performance, and what a proper carb load actually looks like ahead of a big race. Katy is a couple of weeks out from her first Ironman and breaks down her personal tips and tricks that she is going to be taking into race day.

Katy opens up about losing her dad to cancer, how watching his relentless work ethic shaped who she is today. What helped, what didn't, and why the hardest thing she's ever been through gave her even more mental strength today which she carries into everything now.
Learn more about Katy Bradley here:
https://www.instagram.com/katybradleyy
https://www.instagram.com/katy_bradley_nutrition https://katybradleynutrition.com.au/

This week on the pod we sit down with Katy Bradley; nutritionist and endurance athlete.
In this conversation we talk about why so many people under-fuel by mistake, how to cut weight (the healthy way) without destroying your performance, and what a proper carb load actually looks like ahead of a big race. Katy is a couple of weeks out from her first Ironman and breaks down her personal tips and tricks that she is going to be taking into race day.
Katy opens up about losing her dad to cancer, how watching his relentless work ethic shaped who she is today. What helped, what didn't, and why the hardest thing she's ever been through gave her even more mental strength today which she carries into everything now. Learn more about Katy Bradley here: <a href="https://www.instagram.com/katybradleyy/">https://www.instagram.com/katybradleyy</a> <a href="https://www.instagram.com/katy_bradley_nutrition">https://www.instagram.com/katy_bradley_nutrition</a>&nbsp;<a href="https://katybradleynutrition.com.au/">https://katybradleynutrition.com.au/</a>

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

#158 Katy Bradley: Ironman Prep, Cutting Weight (the HEALTHY way) & Navigating the Loss of a Parent

Ever been stuck on a thought you can't shake? This episode will help you understand why that happens and what you can actually do about it. This week on the pod we break down the psychology of rumination - what happens when we get stuck on a thought and can't move past it.

We've all been there. An injury, a breakup, someone who did wrong by you, a thought that just keeps circling. You replay it, reframe it, spiral on it - and somehow feel worse than when you started. In this solo episode we define what rumination actually is, the traits and life events that make us more prone to it, the difference between rumination and healthy emotional processing, and the science-backed strategies that help us break the cycle.

We also get into the Two Wolves analogy, Andy Buchanan's mid-marathon anchoring technique, and a simple visualisation that's been a genuine game changer.

Resources: 
https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936
 https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking
https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf

Ever been stuck on a thought you can't shake? This episode will help you understand why that happens and what you can actually do about it. This week on the pod we break down the psychology of rumination - what happens when we get stuck on a thought and can't move past it.
We've all been there. An injury, a breakup, someone who did wrong by you, a thought that just keeps circling. You replay it, reframe it, spiral on it - and somehow feel worse than when you started. In this solo episode we define what rumination actually is, the traits and life events that make us more prone to it, the difference between rumination and healthy emotional processing, and the science-backed strategies that help us break the cycle.
We also get into the Two Wolves analogy, Andy Buchanan's mid-marathon anchoring technique, and a simple visualisation that's been a genuine game changer.
Resources: <a href="https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936">https://www.verywellmind.com/repetitive-thoughts-emotional-processing-or-rumination-3144936</a> <a href="https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking"> https://www.psychiatry.org/news-room/apa-blogs/rumination-a-cycle-of-negative-thinking</a> <a href="https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf">https://stoptransingkids.wordpress.com/wp-content/uploads/2019/03/nolen-hoeksma-2008.pdf</a>

#157 The Psychology of Rumination | Why We Get Stuck on Negative Thoughts (& How to Break Free)

This week on the pod we sit down with Kitalé Wilson; filmmaker, writer, polar explorer and adventurer.

Kitalé spent his early years living on a sailboat in Indonesia, travelling through Africa and Southeast Asia, and growing up on a family farm in rural Australia. Now at 25, recently nominated for Young Australian Filmmaker of the Year and screening at Banff Film Festival, he's channelling a lifetime of adventure into storytelling through film, photography, and writing.

In this conversation we talk about what it means to grow up with a polar explorer for a father and a therapist for a mother. How those two forces shaped his approach to adventure, creativity, and life. We hear about near misses - hurricane force winds on a 40-foot sailboat in the Southern Ocean, a torn tent in a -30°C snowstorm on an Icelandic glacier - and what those experiences teach you about ego, vulnerability, and mortality.

We also get into why slowing down could be considered a social rebellion these days, the balance between pushing hard and being present, vulnerable masculinity, and why the most dangerous thing you can bring on an expedition is your ego.

This episode is proudly supported by Dometic: Helping power outdoor adventures. If you’re looking to upgrade your setup, you can save 20% at Dometic.com with our exclusive community code.

Discount code: “KEEGAN20 


Learn more about Kitalé Wilson here:

https://kitale.xyz
https://www.instagram.com/kitalewilson/

This week on the pod we sit down with Kital&eacute; Wilson; filmmaker, writer, polar explorer and adventurer.
Kital&eacute; spent his early years living on a sailboat in Indonesia, travelling through Africa and Southeast Asia, and growing up on a family farm in rural Australia. Now at 25, recently nominated for Young Australian Filmmaker of the Year and screening at Banff Film Festival, he's channelling a lifetime of adventure into storytelling through film, photography, and writing.
In this conversation we talk about what it means to grow up with a polar explorer for a father and a therapist for a mother. How those two forces shaped his approach to adventure, creativity, and life. We hear about near misses - hurricane force winds on a 40-foot sailboat in the Southern Ocean, a torn tent in a -30&deg;C snowstorm on an Icelandic glacier - and what those experiences teach you about ego, vulnerability, and mortality.
We also get into why slowing down could be considered a social rebellion these days, the balance between pushing hard and being present, vulnerable masculinity, and why the most dangerous thing you can bring on an expedition is your ego.
This episode is proudly supported by Dometic: Helping power outdoor adventures. If you&rsquo;re looking to upgrade your setup, you can save 20% at Dometic.com with our exclusive community code.
Discount code: &ldquo;KEEGAN20&nbsp;
 Learn more about Kital&eacute; Wilson here:
<a href="https://kitale.xyz">https://kitale.xyz</a> <a href="https://www.instagram.com/kitalewilson/">https://www.instagram.com/kitalewilson/</a>

#156 Kitalé Wilson: How a Life of Adventure Taught Me to Slow Down

In this episode, host Keegan sits down with AFL veteranJeremy Howe to reflect on a 16-year career shaped by resilience, leadership and values. From his journey through Melbourne and Collingwood to the evolution of club culture, Jeremy shares how prioritising family, vulnerability, and mental health has transformed both performance and perspective. He opens up about personal loss, the lessons learned through grief, and the importance of mentorship in elite sport. The conversation also explores preparing for life after football, offering honest insight into identity, longevity, and navigating pressure beyond the game.

In this episode, host Keegan sits down with AFL veteran Jeremy Howe to reflect on a 16-year career shaped by resilience, leadership and values. From his journey through Melbourne and Collingwood to the evolution of club culture, Jeremy shares how prioritising family, vulnerability, and mental health has transformed both performance and perspective. He opens up about personal loss, the lessons learned through grief, and the importance of mentorship in elite sport. The conversation also explores preparing for life after football, offering honest insight into identity, longevity, and navigating pressure beyond the game.

#158 Katy Bradley: Ironman Prep, Cutting Weight (the HEALTHY way) & Navigating the Loss of a Parent

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