The GMC Podcast: Gay Man's Coaching & Personal Development

In this episode, Keegan sits down with Chris, GMC's Head of Performance and one of his oldest friends. Chris shares his powerful journey from professional rugby to recovery, and why his dad's story became the catalyst for his work at GMC.They explore the real coaching principles that create lasting transformation: meeting clients where they're at, empathy over perfection, and the power of being "in the trenches" alongside the people you're helping. Chris opens up about his own sobriety, how to recognise mental health challenges in clients, and why isolation is often the biggest roadblock to progress.If you're struggling, have tried everything, or feel like you're stuck, this episode offers practical wisdom on small, consistent steps and why the right community changes everything.A must-listen for anyone ready to do the real work.

Are you constantly rushing through life waiting for the next big thing? The promotion, the relationship, the milestone? Keegan gets real about our obsession with speed and efficiency, and why the mundane Tuesday mornings matter more than you think.In this episode, Keegan breaks down why we're all in such a hurry to get nowhere, the difference between ambition and anxiety, and why joy isn't found in fireworks but in presence. From clicking the fast forward button on life to learning what really counts when you zoom out, this one will make you rethink how you're spending your days.Key takeaways:Why rushing is costing you your actual lifeThe truth about growth (spoiler: trees don't measure progress daily)How to find meaning in the ordinary momentsA simple practice to bring presence back into your routine

Owain joined GMC a few years ago at his lowest point. After a medical misdiagnosis led to major surgery, he spiraled into depression, anger, and blame. He was stuck in a victim mentality, radiating rage at the world around him.In this episode, Owain shares how he rebuilt his identity from the ground up. We talk about the uncomfortable truths he had to face, the toolkit he built to manage his mental health, and how he went from being unable to visualise a future to confidently tackling challenges he never thought possible.This conversation gets into the practical side of transformation. How do you actually build a new identity? What does it look like day to day? And how do you move from thinking too much to doing enough?If you've ever felt stuck in circumstances beyond your control, or found yourself blaming the world for where you're at, this episode is for you. Owain proves that with the right support and willingness to do the work, you can completely change the trajectory of your life.Key topics covered:Moving from victim to ownershipBuilding awareness of triggers and responsesCreating a personalized mental health toolkitThe power of community and shared purposeLearning to believe you can do hard things

This week, Keegan shares something personal.Over the past year, he’s been quietly struggling. Days feeling heavy. Isolating. Questioning himself. Eventually, that struggle was given a name.But this episode isn’t about labels.It’s about a perspective shift that changed everything: What if you’re not lacking the things you want… what if you’re blocking them?So many gay men chase more. More confidence, more love, more money, more peace. But what if the issue isn’t absence? What if it’s the emotional armour, outdated protections, and survival patterns that once kept you safe… but now keep you stuck?Keegan breaks down:Why high-functioning men often feel empty even when life “looks good”The hidden ways we block love, connection, health and abundanceHow independence can become avoidanceWhy peace can feel unsafe when chaos is familiarThe difference between happiness and contentmentThe question that exposes self-sabotage instantlyThis is both vulnerable and practical. Personal and direct.You don’t need to become someone new.You need to stop protecting yourself from the life you actually want.If you’re part of GMC, all upcoming event details are in the Hub, including Leeds event this weekend and our upcoming Massive Action Days.If you’re not part of GMC and want to experience being in a room that challenges you, supports you, and gets you out of your own way, reach out to support@gmanscoaching.com for more information about how you can join. A rising tide lifts all ships.See you in the room.

This week Keegan sits down with GMC's resident psychotherapist Jon Bell for an honest conversation about the stuff that actually keeps men stuck, and it's rarely what you think.They get into why "feeling stuck" is usually a polite way of saying something much bigger, how shame quietly runs the show for high-achieving men, the real difference between vulnerability and oversharing, and what the clients who make lasting change do differently from those who don't.Jon also shares three signs that shame might be driving your decisions, plus one daily practice that can start to shift it.If you've ever ticked all the boxes on paper but still felt like something was off, this one's for you.Jon Bell is a psychotherapist with nearly six years working alongside GMC, and has worked with gay and straight clients through some of their most significant life transitions.Want to get in touch? Email Keegan - support@gmanscoaching.com

Playing small isn't safe. It's exhausting.In this episode, Keegan breaks down why staying small takes more energy than stepping up. From downplaying your wins to constantly managing other people's comfort, playing small is active work that drains you every single day.You'll learn:What playing small actually looks like (and why you're probably doing it)Why that low-grade exhaustion you feel is unused potentialThe real cost of not showing up for yourselfHow to take one visible step towards playing biggerThis isn't about motivation or confidence. It's about recognizing that you're already spending the energy. The question is: what are you spending it on?Stop asking for permission. Stop negotiating with your potential. Make your life worth remembering.

This week I'm chatting with Wyatt, a 26-year-old from South Dakota who went from feeling stuck and isolated to landing his dream job and completely transforming his relationship with himselfWyatt grew up in a rural, traditional household where showing emotion wasn't an option and being gay meant staying hidden. He was working out seven days a week but seeing no results, lonely, putting on a brave face whilst struggling inside, and settling for scraps of attention from people who didn't value him.Then he took a punt on himself and came to our Chicago MAD event last year as a non-member. It was his first Pride, his first time being around other gay men in a safe space, and it changed everything.We talk about:What it's like growing up gay in rural AmericaThe moment everything shifted for himHow tracking food and having structure changed his physical results (he's down 48 pounds)Why he decided to do a photoshoot as a mental challenge, not just a physical oneHow building self-respect led to better boundaries and his dream jobWhy guilt around resting is such a common struggle for high-performing gay menHis advice for anyone feeling stuck: time journals, zooming out, and proving to yourself you can do hard thingsIf you're in a place where you feel isolated, stuck, or like you're settling for less than you deserve, this episode is for you.We've got a couple of spots left for non-GMC members at our Edinburgh MAD event in March. If Wyatt's story resonates and you want to experience what he experienced in Chicago, reach out. to me keegan@gmanscoaching.com. Better yet, want to buy a ticket? Click here to grab one of the last tickets! Want to join GMC or find out more? Message me on Instagram by clicking here and let's chat about what GMC could do for you. 

The world feels overwhelming right now. Between constant news cycles, social media outrage, and real-world crises, it's easy to feel powerless and burnt out.In this episode, Keegan breaks down why everything feels so heavy and more importantly, what you can actually do about it. He introduces the three circles of life: what you can't control, what you can influence, and what you can control. Where you put your energy matters.You'll learn why consuming endless news without taking action feeds powerlessness, how to stop arguing in comment sections (spoiler: you never win), and why your nervous system wasn't built to carry the weight of the entire world 24/7.Keegan shares real examples from GMC members who are staying consistent despite the chaos, and gives you three practical action steps to feel less overwhelmed and more in control.Key Takeaways:Why powerlessness comes from putting energy where you have no agencyThe difference between staying informed and being floodedHow to audit your consumption and protect your energyWhy community and honest conversations reduce fearYou don't honour the world by burning yourself outAction Steps:Audit your consumption (what, when, how much)Choose your influence lane and decide when to stopDouble down on what you can controlPlus GMC updates on the new training app features, blood work service launching in February, and upcoming events in Edinburgh and Leeds.

This week I'm chatting with Ross, one of our Gay Man's Coaching coaches who went from being overweight to coaching others through their own transformations.This isn't just another weight loss story. Ross opens up about the real stuff: avoiding the scale for over a decade, lying to himself about being "too busy", and thinking he needed to get in shape before joining a gym (yeah, we've all been there).We dig into what actually changed for him. Not just the pounds he lost, but the deeper work: stopping the people pleasing, asking for help for the first time, and finding a community where he actually felt like he belonged.If you've been putting things off, telling yourself you're not ready, or thinking "I'll start next week", this one's for you.What we cover:Why asking for help felt so shameful (and why that kept him stuck for years)The small daily habits that actually moved the needleHow structure sets you free instead of limiting youWhat made him decide to become a coachHis approach to helping clients who feel stuckQuick wins you can use today:Make your bed (seriously, it works)Go for a walk without your phoneTalk to someone about what's actually going onLINKS & EVENTS:🎟️ Edinburgh MAD Event - March 25-29, 2026 Our biggest Massive Action Day yet! Virgin Hotel Edinburgh. Limited spots. Click here to grab one of the last tickets.📺 Watch on YouTube Subscribe for weekly content: [YouTube link]

This week I'm talking about perfection. Not the kind that makes you better, the kind that makes you scared.If you've ever caught yourself thinking "I'll start when I'm ready" or "I can't share this until it's perfect" or "I'll try that when I know I can do it right", this episode is for you.I break down why perfection feels like safety but is actually costing you progress, connection, and honestly, your life. We talk about the three rules perfection forces on you, why it creates all or nothing behaviour, and how it's making you lonely even when you're surrounded by people.Plus, I share what our GMC members are doing differently by embracing imperfect action (shout out to David, Todd, Lee, Lane, and Scott for leading the way).You'll walk away with three practical steps to break the perfection trap and start showing up as your real, flawed, human self.Because participation beats perfection. Every single time.Also, quick heads up: our Edinburgh MAD event is nearly full with only 10 spots left, and the discounted hotel rate ends January 31st. If you're a GMC member, get on the Hub. If you're not and want details, email me at keegan@gmanscoaching.com.Want to grab a ticket for Edinburgh? Click here (only 4 spots left) - this link will take you to buy your ticket, after that you will fill in your details. Once we have those details and payment, Harry (our head of Operations at GMC) will reach out to you and handle it from there!I recently released a YouTube video all about Edinburgh and what we are planning. Watch it here

Forget new year, new me. That narrative is exhausting and it's costing you.In this episode, we're talking about why goals create pressure, anxiety, and that feeling of always being behind before you've even started. Instead of chasing perfection or reinventing yourself every January, I'm sharing why direction beats goals every single time.You'll learn:Why goals make you feel like you're failing before you beginThe simple filter that changes how you make decisions (will this grow me?)How to spot what you're quietly avoiding in your lifeWhy most of your life doesn't need changing at allThe difference between motivation and just choosing differentlyThis is practical, no BS advice for building a life you're proud of without the January pressure cooker. Plus, updates on our Edinburgh event in March and this week's meal planning workshop.Whether you're in GMC or just trying to figure out what actually matters this year, this episode will help you focus on what grows you instead of what impresses everyone else.Let good enough be enough. Let's get into it.Links:GMC Multi-Day Edinburgh Event: March 26-29 2026(GMC members: check the Hub app for ticket info and special room rates ending January 31st)Keegan's Instagram: @keeganhirstGay Man's Coaching Instagram: @gaymancoachingKeegan and Gay Man's Coaching YouTube ChannelFor Edinburgh enquiries (non-members): support@gmanscoaching.com

Forget "new year, new me" bullshit. You've tried that before and it didn't work. So why would it work this time?In this episode, I'm cutting through the noise and explaining exactly what you need in 2026 to actually make it a success. Spoiler: you don't need reinventing, you need refining.We're talking about:Why clarity is the only thing that mattersHow being 100% committed is easier than 80%The difference between priorities and minimum standardsWhy your goals keep failing (and how to fix it)This isn't a motivational speech. It's a practical guide to getting clear on what you want so you can actually follow through.If you want help building that clarity, join us at the free Virtual Kickoff on January 3rd at 1pm GMT. Click here for the Zoom link. Stop performing. Start living.

Ever feel like you need to sprint finish the year perfectly? Clear every inbox, tick every box, wrap everything up with a bow before January 1st?Stop. You're killing yourself for things that won't matter in February.In this week's Kiki, I'm talking about why that perfect finish is a myth, how to actually prioritize what matters, and why starting 2026 exhausted is the worst thing you can do.We're also chatting about the Christmas Quiz coming up, the massive action day we just had, and what's happening with check-ins over the holidays.If you're running on fumes trying to get everything done before Christmas, this one's for you.

Fresh from Manchester ahead of GMC's biggest Massive Action Day yet, Keegan gets real about why investing in your wellbeing isn't optional. Is 10% of your income too much to spend on your health? Keegan argues it's an absolute steal when you consider the foundation your wellbeing provides for everything else in your life: your career, relationships, confidence, and how you show up in the world.This week's episode covers the hidden benefits GMC members discover (spoiler: it's not just about looking good), why clarity kills confusion faster than motivation ever will, and the brutal truth about waiting until January 1st to start. Plus, details on GMC's final intake of 2025 before prices increase in the new year.Stop tossing off December and start 2026 the way you want to continue. Because if you finish 2025 like a slob, you'll start 2026 like one too.

You can't feel part of a village if you're standing at the edge waiting for someone to invite you in.Everyone says they want community. They want connection. They want to feel less lonely. But too many people act like outsiders looking in. They consume, compare, and judge, but they don't contribute.In this episode, I'm breaking down why so many people feel isolated and what you need to do about it:Why belonging doesn't come from being accepted (it comes from investing)How resilience isn't built alone, it's built through connectionWhy hyper-independence is keeping you stuck, not making you strongThe modern trap of individualism that's replaced participationWhat it actually means to "behave like a villager"Why you can't build self-esteem in isolationThis might ruffle some feathers. I don't care. It's a hill I'm willing to die on.If you're sat having conversations with AI and moaning about not feeling connected, that's a you problem. You live in a time where people are more connected than ever. If you're not using that to your advantage, that's on you.Show up. Contribute. Drop the mask. Stick it out through discomfort.You're only as strong as the people you let close enough to support you.

Most people don't actually want to change their life. They want to talk about it, plan it, and complain about not doing it. But they won't take action because change is uncomfortable.In this week's episode, I'm getting real about why so many people stay stuck. We're covering:Why consuming endless content keeps you trapped in the same placeThe mental gymnastics we do to avoid discomfortHow your identity is the hand that guides everything you doThe three things that make up your identity (and how to change them)Why "I'm not motivated" is actually "I don't want to be uncomfortable"Questions to ask yourself if you're serious about changingThis isn't a gentle pep talk. This is the truth you need to hear if you're fed up of being in the same place six months from now.You either find a reason to avoid it or you find a way to do it. Those are your two options.Also in this episode: details about our free Elevation event on November 29th (1pm-4pm UK time). Three hours that could genuinely change your life. No replays. Either you carve out the time for yourself or you don't.Want to attend Elevation? Click here to grab a free ticketStop planning. Stop consuming. Start doing.

I did a photo shoot this week for the new podcast with Joel. Fen's back at the vet with an infection. Kitchen renovation starts next week. And I've noticed I've got way too many open loops right now, which is why I'm feeling more anxious than usual. Open loops are unfinished business, things you're waiting on, uncertainties piling up. The more you have, the more overwhelmed you'll feel.But this week, I'm introducing something I'm really excited about: Tough Love Tuesdays. Not the nicey-nice stuff people want to hear. The stuff we actually need to hear. The stuff we avoid.So here are five bits of tough love that have helped me and my clients over the years:Most people don't actually want to change (they just want to moan about being stuck)Saying is not doing (show me your calendar and I'll show you your priorities)Stop rationalising your excuses (it's not "just one day" if it happens every week)You're making your own life harder with the stories you tell yourself (what you say about you, you become)Change is a choice (and what you're not changing, you're choosing)This isn't about perfection. 80% on plan, 80% of the time will get you results above 99% of the population. But if you're not willing to look at these truths head on, no one can help you. Because until you're willing to change and go through the discomfort of that, you're just talking.If it looks like a duck and quacks like a duck, it's usually a duck. These truths are more relevant in 2025 than ever.Follow for weekly real talk that'll actually help you change, not just feel good for five minutes.

I just spent more money than I've ever spent in my life on renovating my kitchen. And honestly? I've been absolutely riddled with doubts about it. Can I afford this? Is it worth it? Am I making a massive mistake?But here's what I've realized: doubt isn't a red flag telling you to stop. It's actually proof that you're doing something you've never done before. You're growing. You're changing. You're stepping into new territory.In this episode, I'm getting real about the doubts I've been having lately. House renovations, GMC expanding with the Edinburgh multi-day event, new coaches joining the team, my MRI coming up, potentially doing the London Marathon. All of it comes with doubt. And I've learned that the times in my life when I felt the most certain were actually the times I wasn't growing at all.We cover:Why doubt is actually a sign you're ready (not that you're not)The danger of staying comfortable just because it's familiarWhy you can't solve your problems with your current level of thinkingKill the monsters when they're small (before they get bigger)How speed of decision-making beats perfect informationThe difference between leaning into discomfort vs running from itWhy you don't need a reset, you just need to doIf you've been putting something off because you're not "ready" yet, this one's for you. Spoiler: the doubt you're feeling is exactly why you need to move forward, not backwards.Follow for weekly real talk on personal development, coaching, and living the life you actually want.

Life's been chaos lately. Kitchen renovations, reupholstering sofas, kids' football, piano lessons restarting... everything happening at once. And here's what I've learned: this IS what change looks like in real time. It's messy, it's uncomfortable, and it's not the straight line we're sold.In this episode, I'm sharing a conversation I had with one of my mentors, Phil, that completely shifted how I think about growth. We broke it down into two states: contraction (making space, pruning, letting go) and expansion (building, growing, taking up space). Both are necessary. Both are uncomfortable. And we cycle through them repeatedly in different areas of life.I walk you through the four phases of growth: ignition, elevation, expansion, and integration. Think of it like a spring or coil going upward, not a circle bringing you back to square one. You're not regressing, you're renewing at a higher level.We cover:Why change feels chaotic (and why that's completely normal)The difference between contraction and expansion seasonsThe four-phase cycle of real growthWhy "waiting for a reset" is keeping you stuckHow to recognize which phase you're in right nowIf you've ever felt like you're starting over again, this one's for you. Spoiler: you're not back at square one. You've just leveled up to the next phase of the same game.Follow for weekly real talk on personal development, life coaching, and building a life you're actually proud of.

Welcome to the very first Kiki with Keegs! This is something I've been doing for my Gay Man's Coaching clients for years, and now I'm bringing these authentic conversations on personal development to everyone.In this episode, I'm talking about why good people stay stuck. You know the type: they say they want to change, they're always "working on themselves," but nothing actually shifts. Spoiler alert: it's not because they're lazy.I share what's going on in my world (kitchen renovations and commitment fears, anyone?), then dive into a conversation I had with Jon, our GMC psychotherapist, about the real reason people don't make progress. Here's the truth: most people confuse doing something with doing the RIGHT thing.We cover:Why risk avoidance keeps you spinning your wheelsThe difference between taking action and taking the right actionHow people kid themselves into thinking they're making progressWhy having a coach (or a gym membership, or a journal) isn't the same as actually doing the workThis is real talk about life coaching, personal growth, and why the work matters more than the tools. If you're tired of being stuck, this one's for you.Follow along for weekly episodes on personal development, gay lifestyle, authentic conversations, and the messy reality of building a life you're proud of.