E095 - Build an AESTHETIC Physique in 90 Days (Complete Transformation) | Greg O'Gallagher

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Looking and feeling your best doesn’t require living in the gym, and Greg O’Gallagher (AKA Kinobody) is here to prove that. He’s walking us through how training less, eating smarter, and managing stress can actually lead to better results, physically and hormonally. We talk about what it really takes to boost testosterone naturally, why walking is more powerful than most people realise, and how chasing size can backfire when your nervous system isn’t on board.

Greg doesn’t just share what works – he breaks down why it works, and how he’s built a lifestyle and physique that’s dialled in, without being obsessive. This one challenges a lot of fitness stigma and offers a refreshingly simple, effective way to train, eat, and live with intention.

00:00 Introduction
02:23 Why Greg chose Miami over Canada for business and life
04:01 Fitness obsession and childhood inspirations
06:27 Outgrowing sports and finding a love for training
07:11 Creating the Keno Body approach to fitness and aesthetics
09:57 Debunking myths about needing to train every day
11:13 How alcohol derailed recovery and performance after 30
12:30 Strategies for tracking calories without losing your mind
16:41 Building an empire around YouTube videos and bold marketing
19:14 Lessons from early success and natural marketing instincts
21:46 Helping his brothers transform and the reality of slow gains
23:44 Staying natural and resisting pressure to chase size
25:18 The worrying trend of young guys hopping on gear too early
29:40 The real keys to boosting testosterone naturally
41:02 Why overtraining wrecks fitness gains and how to fix it
45:05 Scaling from fitness programs into building supplements
49:24 Bloodwork revelations and optimising health in your 30s
58:07 The underrated power of deep sleep for fat loss and testosterone
1:14:30 Breakups, fat loss motivation, and emotional transformations
1:20:05 Keeping relationships private and future family plans

» Escape the 9-5 & build your dream life: https://www.digitalplaybook.net/
» Transform your physique: https://www.thrstapp.com/
» My clothing brand, THRST: https://thrstofficial.com
» Custom Bioniq supplements: https://www.bioniq.com/mikethurston
• 40% off your first month of Bioniq GO
• 20% off your first month of Bioniq PRO

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» Follow Greg«
YouTube: https://www.youtube.com/channel/UCtBw4N4-EiaAqK9TvZGlGDw
Instagram: https://www.instagram.com/gregogallagher/?hl=en
Kinobody: https://kinobody.com/

‘First Things THRST’ is a weekly masterclass that explores the secrets and experiences of entrepreneurs and content creators from across the globe. Each episode is unfiltered and guided by the premise of leaving no stone unturned, which is accountable for the deep discussions into the backgrounds, hardships and confessions of my guests. My goal is simple, to share insights and fresh perspectives on topics like entrepreneurship, success and fitness. Join me on this exciting adventure, and I'm hoping you gain as much from these discussions as I do.

• No. of episodes: 95
• Latest episode: 2025-06-12
• Business Health & Fitness Entrepreneurship

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