How to Get in Movie Star Shape with Greg O’Gallagher - It’s Not that Deep Podcast

Jun 2, 2025

In this engaging conversation, fitness icon Greg O’Gallagher shares his insights on transforming both body and mindset. He reveals how competitive fitness can be detrimental and emphasizes the power of identity in achieving true transformation. Greg champions strength training over extreme dieting and discusses the benefits of intermittent fasting. He highlights the importance of enjoying the fitness journey, addressing psychological aspects of consistency and self-image, and critiques the reliance on quick fixes like Ozempic. This chat is packed with practical tips for sustainable health.

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INSIGHT

Muscle Growth Is a Strength Game

Building muscle is primarily a strength game, not a volume game.
Increasing weight in 5-10 rep range with long rests maximizes muscle growth effectively.

ADVICE

Get Lean and Strong for Aesthetics

To look aesthetic, become lean and very strong relative to your body weight.
Focusing on weighted chin-ups and functional strength creates a movie star physique.

INSIGHT

Enjoy the Fitness Journey

Obsessing over future fitness goals sabotages success.
Enjoying the present journey to your goals unlocks sustainable transformation and happiness.

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This week, I chat with fitness icon and entrepreneur Greg O’Gallagher. You probably know him from KinoBody, his programs have transformed hundreds of thousands of bodies around the world, and his approach has completely shifted how people think about fat loss and aesthetics.

In this episode, we go deep—really deep. We talk about how fitness competitions can be a mental illness, why most people overtrain and undereat, and how true transformation starts with identity. Greg breaks down why building muscle is a strength game (not a volume one), why intermittent fasting is the most powerful fat-loss hack, and how embracing discomfort—like hunger and minimal workouts—can unlock the best version of you.

He also opens up about his own spiritual and personal growth journey, the importance of enjoying the process (not just chasing the six-pack), and why Ozempic, steroids, and extreme dieting are masking the real issue: mindset. If you’ve ever struggled with consistency, self-image, binge eating, or motivation—this is the episode to hear.

Whether you're just starting your fitness journey or want to take it to elite levels, Greg drops truths that could rewire your entire approach to health and success.

This podcast is sponsored by Deep Social Brands, a boutique content agency I co-founded with world-class content strategist Jamey Lee. Over the past 4 years we’ve helped well over 100 clients gain nearly half a billion views, acquire millions of followers and generate millions of dollars in sales, collectively. Our team handles everything from

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