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

Join Keegan as he sits down with NRL superstar and Newcastle Knights captain&nbsp;Kalyn Ponga&nbsp;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: &nbsp;<a href="https://open.spotify.com/episode/2gDZPJiN8UMHWP0g2Q8UBe?si=nvQNWpFUSCeT-YzazczqRQ">#82 Nathan Cleary: Daily Disciplines, FOPO &amp; Dealing With Pressure</a> <a href="https://open.spotify.com/episode/2CZl3VJsXm7r9Hsl3auqzt?si=qLk8VlCdTz6cUWJkZ5eKFA">#34 Harry Grant: Melbourne Storm Captaincy, Almost Dying</a> Follow Kalyn: <a href="https://www.instagram.com/kalyn__ponga?utm_source=ig_web_button_share_sheet&amp;igsh=ZDNlZDc0MzIxNw==">Instagram</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

#174 Kalyn Ponga Returns! What his Mindset Coach Taught Him & Why He Chose the Kiwis

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

 

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&rsquo;d and had one of his best performances ever. The difference wasn&rsquo;t just physical&hellip; it was how he experienced the race.
Article: Jazlyn H. Luu, Amanda M. Acevedo, Vida Pourmand &amp; 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
<ul data-start="584" data-end="666">
<li data-section-id="1ycm4zn" data-start="584" data-end="604">Lower heart rate</li>
<li data-section-id="1uxdjoh" data-start="605" data-end="624">Regulate stress</li>
<li data-section-id="1uneh11" data-start="625" data-end="666">Improve emotional recovery after pain</li>
</ul>
Importantly - it doesn&rsquo;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.
<a href="https://www.youtube.com/watch?v=A8OexbhcfJ8">Tokyo Marathon Recap</a>
<a href="https://www.youtube.com/watch?v=zuoDc0CNSR8">London Marathon Recap</a>
&nbsp;

The Psychology of Smiling Through Pain | Episode 181

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

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&nbsp;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 &amp; Company Instagram: @keeganandcompanypodcast

Overthinking Nearly Broke Me. Now It's My Superpower | Wallabies Captain Michael Hooper | Episode 180

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:
Slow down when you first meet someone
Remembering someone's name is the best compliment you can give them
Become genuinely interested in other people
Give specific compliments
Physical touch
Smile

Follow us on Instagram:@keeganandcompanypodcast

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:
<ol>
<li>Slow down when you first meet someone</li>
<li>Remembering someone's name is the best compliment you can give them</li>
<li>Become genuinely interested in other people</li>
<li>Give specific compliments</li>
<li>Physical touch</li>
<li>Smile</li>
</ol>
Follow us on Instagram:<a href="https://www.instagram.com/keeganandcompanypodcast/">@keeganandcompanypodcast</a>

#174 Kalyn Ponga Returns! What his Mindset Coach Taught Him & Why He Chose the Kiwis

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