Transformation, at its core, is not about doing more. It is about doing the right things, consistently, over time.

For Gio Merlino, that philosophy is lived, not taught. Raised in Milan and now based in Los Angeles, Gio has built his career around helping people reconnect with their bodies through structure, intention, and respect for the basics. Known as the founding trainer of the ALO Wellness Club and a go to transformation coach for high performers, his work centers on building systems that support strength, clarity, and confidence in real life.

In this Art of Intentions conversation, Gio opens up about the routines that ground his days, the thinking behind his GMT method, his approach to supplementation, and the mindset shifts that make lasting change possible, offering a grounded reminder that true transformation starts with alignment, not extremes.

You were raised in Milan, a city known for beauty, fashion, and elegance, yet your childhood experience felt very different. How did that contrast shape the way you see yourself and the world today?

You are right, every time I say I’m from Milano everyone is like “Oh, fancy” and that’s exactly what I was thinking as a kid—but it’s also a city deeply driven by appearances. Growing up, I chased the same things everyone else did: the right sneakers, the right brands. My parents worked incredibly hard to give my sister and me everything we asked for, but I eventually realized I was focusing on the wrong things. I looked put together on the outside, yet I neglected my body, struggled with my weight, and was bullied for it. Clothes can hide shape, but they can’t protect you—and for sure they can’t hug you. Losing my mother at a young age forced that realization early. It reshaped how I understand identity, priorities, and what actually holds value.

You went from battling obesity and bullying to stepping onto magazine covers and international stages. What inner narrative had to shift for that external transformation to become possible?

I had to change the story I was telling myself. I learned to respect negative emotions instead of running from them—they matter, and they teach you something—but they also need boundaries. You can feel them, process them, and then you have to move forward. At some point, staying stuck becomes a choice. That’s where focus came in for me. I stopped waiting for someone or something to save me and put all my energy into what I could control. Even when you have support, no one can do the work for you. That shift—from feeling to action—is what made everything else possible.

You have worked with some of the most influential wellness and fitness brands in the world, including Alo Yoga and DogPound. What did those experiences teach you about leadership, pressure, and staying true to your values?

I’ll answer that honestly, because those environments taught me a lot about myself. Being surrounded by highly successful people made me realize that I’m not a traditional Leader. I am not able to lead through authority or commands—I would love to but it’s not a quality I have. I’d describe myself more as a soldier than a commander: someone who improves systems from the inside, through action, consistency, and presence. Remember that the smartest in the room is the room.

As for pressure, I’ve learned to separate it from anxiety. Pressure only becomes destructive when you expect more than your best. I focus on giving everything I have, accepting the limits of what I can control, and letting go of the rest. That mindset keeps performance high without burning out.

And values are non-negotiable for me. I’ve made mistakes and wrong choices like anyone else, but I’ve never knowingly acted against my principles. That’s the line I don’t cross. I’ve seen too many people compromise who they are for status or opportunity—and that cost is always higher than it looks. Staying aligned with your values is the only way to sustain success long term, success meant as a personal level,  “looking in the mirror”. 

You have spent years working with people at every stage of transformation. Based on what you have seen, what is the biggest mistake most people make when they try to change their bodies or habits?

The biggest mistake is going all in instead of building consistency, like in Martial Arts. People chase perfection, but the body responds to what you do repeatedly, not occasionally. You’re not at your best every day—physically or mentally—so expecting perfect workouts or a flawless diet is unrealistic. Skipping a session or enjoying a slice of pizza isn’t failure; sometimes it’s exactly what your body needs. Long-term change comes from sustainable habits: training three times a week consistently instead of seven days for one week and zero the next, enjoying food regularly instead of swinging between restriction and “cheat days.” Stress is the real enemy—it affects not just how you feel, but how you look.

For readers who are hearing about GMT for the first time, how would you explain what it is in your own words?

GMT is my personal training method, built from years of working with people at every level. It’s not about inventing new exercises or chasing trends—it’s about using the fundamentals intelligently. The goal isn’t to make people just look better, but to help them feel stronger, more capable, and more connected to their bodies. I focus on classic movements, structured in a way that respects longevity, consistency, and real life. Strength comes first; aesthetics follow.

Do you have a non-negotiable habit you never skip, even on busy or travel days?

Yes—no alcohol. People often assume that visible abs come from extreme restriction or nonstop training, but that’s not true at all, especially when on vacation. Fitness is my entire life, when I need a rest I do take it. I eat foods I enjoy and I don’t train every single day. What actually pays off is consistency over years. Alcohol is the one thing I choose not to compromise on. It’s socially accepted, but it’s toxic for the body, and removing it has had the biggest impact on my health, recovery, and performance. 

What does recovery look like for you beyond rest days? Are there specific rituals you rely on to support mental clarity, emotional release, or physical repair?

One of the most important things I do is disconnect from my phone for a few days whenever I can. Mental space is real recovery. I also spend as much time as possible outdoors—long walks or hikes with my dogs, being somewhere quiet and natural. I grew up in a city and now live in one of the biggest ones in the world, and I feel the impact of that both mentally and physically. Nature resets me. It gives me clarity, perspective, and balance. Creating more of that space in my life isn’t just a preference—it’s a long-term goal I’m actively working toward.

Walk us through your current supplement routine. What do you take on a typical day, and are there any Cymbiotika products you regularly incorporate?

My supplement routine is pretty simple. If I could, I’d take everything, but I focus on the few things that consistently make the biggest difference. The ones I never compromise on and that I often include for my clients are magnesium, glutathione, creatine, and liver support.

Magnesium is essential for nervous system balance, sleep quality, and mental clarity. It helps me manage stress and you know how I hate stress.

Glutathione is something I use for its role in detoxification and cellular protection. 

Creatine is a staple. It supports strength, power, and muscle recovery, but also cognitive performance. 

Liver support is important to me because the liver plays a central role in metabolism, hormone balance, and recovery. Keeping it healthy supports everything else I do.

You are very selective about the brands you align with. What initially drew you to Cymbiotika, and what made this collaboration for their creatine launch feel like a genuine yes?

Believe it or not I’ve been using Cymbiotika way before we started being a partner. I still remember the first product I bought, the Glutathione. It was difficult for me at the time to afford it but everything I researched online pointed to it being the only high-quality option on the market, so compromising didn’t make sense.

I’ve been following Chervin on Instagram since forever and I still remember the first time he DM me “Welcome to Cymbiotika brother”… I was in Aspen working with a client and I almost started crying.

Many people think creatine is just about muscle. What benefits have you noticed beyond strength or aesthetics?

Creatine goes far beyond muscle for me. I see it as an energy supplement, but not in a stimulant sense like caffeine. It supports how the body produces and uses energy at the cellular level, helping drive energy where it’s actually needed. That applies to both the body and the brain. Over time, that improved energy efficiency shows up in better performance, better recovery, clearer thinking, and, eventually, how you look. It’s not about a temporary boost—it’s about supporting the system long term.

As the wellness space continues to grow, what do you think is missing from the current conversation around fitness and transformation?

What I think is missing is respect for the basics. The wellness space is always chasing something new or “revolutionary,” when real transformation comes from mastering fundamentals. In martial arts, you earn your way up—there’s no skipping belts. Fitness and health work the same way. You can’t expect advanced results if you haven’t built a foundation through movement quality, consistency, and basic lifestyle habits. Supplements, programs, and trends can support the process, but they can’t replace it. Mastery always starts with fundamentals.

As you look ahead to the next chapter of your life and work, what are you intentionally moving toward right now?

I feel like, as a trainer, I’ve arrived exactly where I wanted to be, actually further than I ever imagined. I fully committed to fitness, pushed all the way into that passion, and it took me here. At the same time, I’ve realized I have other deep passions inside me, and I’m curious to see what would happen if I pushed all in on those as well, or found a way to combine them. I have a vision and a strong inner pull toward what’s next. I’m waiting for someone willing to hear my vision, hopefully believe in it and give me the guidance and the support to turn in into something real and it’s gonna be beautiful, trust me.

To keep up with what Gio is doing next, you can follow him at- https://www.instagram.com/giorgiomerlino/