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Mike Thurston


‘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.


First Things THRST

Joining me today is Codie Sanchez, a renowned investor, entrepreneur, and the author of the newly released book Main Street Millionaire, a no-nonsense guide to building wealth. With a career that began in investigative journalism, Codie transitioned into the world of finance, working with top firms like Goldman Sachs. Today, she manages a portfolio of businesses generating millions in revenue and shares her expertise on achieving financial independence.

In this episode, Codie talks about the journey from her middle-class upbringing to becoming a leader in business acquisitions. She unpacks pivotal lessons learned during the 2008 financial crisis, her approach to building wealth through buying—not starting—businesses, and the “three C’s” that have been the foundation of her success: curiosity, crowd, and cash.

00:00 Introduction to Codie Sanchez
01:15 Managing projects and career transitions
05:52 From journalism to finance: Money lessons
10:25 The three C's for making money
12:36 Lessons from the 2008 financial crisis
14:45 The value of working for a company first
18:14 Hiring principles and ambition differences
27:44 Entrepreneurship: Risk and brain systems
32:16 Building teams and education critique
37:17 Wealth-building and networking strategies
44:41 Networking tips for introverts
51:29 Business mentorship
55:29 Buying businesses and sectors to avoid
01:03:07 Strategic focus and opportunity cost
01:08:39 Private equity vs accelerators
01:11:30 Mike's fitness app and scaling it
01:14:38 Reverse engineering and missed chances
01:17:26 Partnerships: Challenges and strategies
01:22:06 Delegating, hiring, and firing
01:31:17 Podcasting: Growth and challenges
01:37:06 Social media, assertiveness, and self-perception

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Codie
Main Street Millionaire: https://codiesanchez.com/book/
Website: https://codiesanchez.com/
Instagram: https://www.instagram.com/codiesanchez/

E068 - The Smartest Business Ideas to Become Rich in Your 20s & 30s (Escape Your 9-5) | Codie Sanchez

Joining me today is Dr. Arthur Brooks, a Harvard professor, behavioural scientist, and best-selling author known for his groundbreaking work on the science of happiness. Once a professional classical musician, Dr. Brooks made a transformative leap into academia, where he now guides the next generation of leaders in understanding what it truly means to lead a fulfilling life.

In this episode, we explore the intricate balance between success and satisfaction, the pitfalls of chasing money, fame, and power, and the surprising keys to lasting happiness. Dr. Brooks shares the role of self-reflection, the importance of boredom in finding meaning, and why spending time wisely can be more valuable than accumulating wealth. We also dive into his personal journey, from his early days in music to leading one of the world’s most influential think tanks, uncovering the life lessons that shaped his philosophy along the way.

Whether you're an entrepreneur, a lifelong learner, or simply curious about what it takes to live a purpose-driven life, this conversation with Dr. Brooks will inspire and challenge you to rethink your path to happiness.

00:00 Introduction
02:00 The ways in which entrepreneurship brings freedom
06:00 Arthur's journey from musician to behavioural scientist
12:00 Bringing happiness science to Harvard's halls
18:00 Breaking free from success hierarchies
25:00 Why meaning matters more than happiness
31:00 Learning to sit with boredom and find yourself
39:00 Finding the sweet spot between solitude and connection
46:00 Keeping faith while building a business
54:00 Spending wisely on what truly matters
01:03:00 Understanding our modern obsessions
01:17:00 The power of knowing yourself
01:24:00 How different cultures view happiness
01:30:00 Building healthy habits that last
01:37:00 Where spirituality meets meaning
01:44:00 Making better choices with money
01:50:00 The core values you should live by
01:54:00 Staying grounded in the spotlight
02:00:00 How to avoid burnout
02:10:00 Looking back on success and legacy

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Arthur
Website: https://arthurbrooks.com/
Instagram: https://www.instagram.com/arthurcbrooks/

E069 - Harvard Professor's 4-Step Method to Find Purpose Through Loneliness | Dr. Arthur Brooks

This week, I'm joined by Fadi El Khatib, legendary athlete turned entrepreneur and one of the most influential figures in sports and business across the Middle East. Known as "The Lebanese Tiger," Fadi shares how he transitioned from basketball stardom to building thriving ventures, including Champs Academies and gym facilities in Dubai.

In this episode, Fadi opens up about the key lessons he learned training alongside Michael Jordan, including the importance of discipline, resilience, and mental toughness—principles he now applies to his entrepreneurial journey. He dives into building successful fitness businesses, financing and scaling gym operations, and launching his latest venture, a new energy drink, while taking advantage of Dubai’s unparalleled opportunities for growth and networking.

Fadi also reflects on handling criticism, raising mentally tough kids, and balancing family life with business. This conversation is a masterclass in leadership, grit, and transforming passion into a legacy that inspires others to thrive.

0:00 Introduction and background of Fadi El Khatib
1:46 Transition from soccer to basketball and early challenges
3:24 Influence of high school coach and first international success
6:35 Key moments in Asian championships and training with Michael Jordan
10:44 Evolution of basketball, competition, and its popularity in Lebanon
16:47 Overview of Asian basketball league structures
31:41 Lessons from Michael Jordan and insights from The Last Dance
35:11 Mental toughness in sports, handling loss, and resilience
38:33 Transition to Dubai, Champs academies, and gym business advice
51:23 Financing and managing gym facilities, team growth, and leadership
1:02:46 Balancing fitness with a busy lifestyle and encouraging others
1:10:20 Dealing with criticism and negativity, and promoting mental fitness
1:17:54 Fadi's role in Dubai Sports Council and balancing family life
1:24:16 Raising mentally tough kids and criticism for leaving Lebanon
1:30:26 Business and government challenges in Lebanon, love for Dubai
1:36:12 Fadi's nickname and new energy drink launch
1:40:58 Networking in Dubai

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Fadi
Website: https://tinyurl.com/mrjwch49
Instagram: https://www.instagram.com/fadielkhatib15

E070 - The Michael Jordan Method: How to Build Self-Discipline for 2025 | Fadi El Khatib

It is with great pleasure to welcome Marina Mogilko onto the show this week, a multilingual entrepreneur, YouTube sensation, and co-founder of LinguaTrip and Fluent Express. Marina has captivated millions with her journey from Russia to Silicon Valley, building a global brand that bridges cultures, languages, and innovation. Her expertise in language learning, content creation, and entrepreneurship has made her a sought-after voice in the tech and education spaces.

Join us as Marina explores how AI is revolutionising content creation, from streamlining production workflows to shaping the future of education and fitness coaching. She shares insights into how she leverages AI to break down cultural barriers and create content that resonates across diverse audiences. Alongside her exploration of AI, Marina delves into the challenges of building a high-performing team, balancing family life with business demands, and staying creative while navigating cultural differences. From Silicon Valley's fast-paced tech scene to her daily rituals for health and biohacking, Marina offers a compelling look at how innovation and adaptability drive long-term success.

00:00 Introduction to Marina's multilingual journey
02:05 Breaking into Spanish markets through YouTube
04:40 Taking the leap to Silicon Valley
06:45 Debunking myths about learning languages
10:00 Why these three languages matter most
14:00 Building the right team through trial and error
18:10 Getting comfortable on camera in Tokyo
19:45 Streamlining content with teleprompters
24:25 Dealing with creative frustrations
27:40 Making content work across cultures
29:25 How AI is reshaping content creation
37:40 Where AI meets viral content
41:05 AI's future in fitness coaching
42:30 Life in Silicon Valley's tech scene
47:20 Understanding YouTube's gender divide
49:15 Making time for business and family
51:50 Tackling the school lunch challenge
59:15 Finding the right business partners
1:02:50 Investing in health's future
1:07:30 Innovation in protein snacks
1:14:25 Finding inspiration in Musk's bold approach
1:19:25 Daily health rituals and biohacking
1:22:30 Public speaking

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Marina
Instagram: https://www.instagram.com/linguamarina
TikTok: https://www.tiktok.com/@linguamarina?lang=en
Website: https://tinyurl.com/yp6wc9ar

E072 - How to Become Irreplaceable in the AI Revolution (Silicon Valley Guide) | Marina Mogilko

This week, I’m joined by the father of biohacking, Dave Asprey. The pioneer behind the global movement that has transformed the way people optimise their health and performance. With decades of experience in biohacking, Dave has authored multiple bestsellers and founded companies that have redefined wellness, longevity, and cognitive enhancement.

In this episode, Dave shares his personal journey to optimised health, revealing how he lost 100 pounds, overcame chronic health issues, and built a lifestyle that enhances both mental and physical performance. We explore the fundamentals of biohacking, from AI-driven strength training to the science of caffeine optimisation and the critical role of heart rate variability in achieving peak performance. Dave also breaks down popular wellness trends, tackling topics like the impact of hormonal health, the truth about supplements, and the evolving landscape of modern nutrition. Whether it’s uncovering the potential of mouth taping for better sleep, exploring the latest in light therapy for hair health, or navigating the micro-plastic crisis, Dave offers practical insights to help listeners take control of their biology.

00:00 Biohacking fundamentals
02:17 Where weightlifting meets longevity science
04:00 Dave's personal path to optimised health
05:32 Smart training and recovery techniques
08:04 How AI is transforming strength training
14:19 The deeper science of caffeine optimisation
19:20 Understanding HRV's role in peak performance
24:55 Unlocking better cognitive function
36:39 Importance of hormonal health through blood work
41:48 Which supplements aren't worth your money?
43:07 The truth about sponsor influence in the health industry
44:08 Challenging common vegan nutrition myths
47:33 Traditional diets vs modern eating habits
51:10 Fresh insights on carbs and nitric oxide
53:09 Why mouth taping could transform your sleep
55:20 Essential wisdom on salt and hydration
1:01:48 Breaking down the Ozempic controversy
1:07:38 Understanding our microplastic crisis
1:09:57 Practical tips for plastic-free living and beating jet lag
1:19:19 Myths about sparkling water and hair health
1:27:24 The science behind light therapy for hair
1:30:08 Taking on the biggest aging challenges
1:35:01 Key takeaways from Dave's latest book
1:40:00 Building better habits through HRV

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Dave
Instagram: https://www.instagram.com/dave.asprey
X: https://x.com/daveasprey?lang=en
Website: https://daveasprey.com/

E073 - The Anti-Aging Routine That Actually Works (Biohacking Guide) | Dave Asprey

This week, I'm joined by the infamous Greg Doucette, a well-known influential figure in the fitness world, best known for his "Natty or Not" series. From his rise as a global fitness coach to navigating the often turbulent waters of industry drama, Greg offers an unfiltered look into the realities of the fitness scene. In this episode, he dissects what truly defines a natural physique, exposes the hard truths behind steroid use and extreme dieting, and emphasises the importance of being authentic and true to yourself.

Unpacking the controversies that have sparked conversations across the industry, alongside his insights on maintaining muscle amidst rigorous cardio regimes and personal health challenges, Greg shares his journey of growing through controversy and balancing the demands of content creation with genuine self-expression.

This conversation was long overdue...

00:00 Coach Greg introduction
01:15 The Dubai move and content beginnings
02:33 From part-time to global fitness coach
04:07 Mike Thurston: Natty or Not?
07:00 Breaking down the best natural physiques
10:54 Spotting fake naturals and youth steroid use
15:57 The reality of steroid use and longevity
19:08 Extreme diets and Mike's fitness journey
22:00 The struggles of maintaining muscle with cardio
25:36 Fitness heroes and ultimate workouts
27:00 Navigating fitness industry drama
33:16 The truth about TRT and testosterone
37:28 Growing through controversy
39:54 Relationships and recognising red flags
48:15 Understanding modern dating dynamics
50:28 Building an international following
54:15 Behind the scenes of Greg’s content creation
55:28 How travel limits affected business
57:49 Greg’s cookbook that changed everything
1:03:12 Launching supplements and Turkesterone insights
1:06:48 The banned supplement conversation
1:07:45 Why creatine actually matters
1:11:21 Personal health challenges
1:15:49 The real story on fasting and weight
1:19:11 Making workouts and cardio count
1:23:09 Balancing nutrition and business growth
1:27:10 The importance of being present and in the moment
1:29:07 Life as a fitness influencer
1:32:00 The dark side of social media fame
1:36:12 Dealing with platform censorship
1:37:53 Final thoughts on the industry

» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Greg
YouTube: @gregdoucette
Instagram: https://www.instagram.com/gregdoucette
Website: https://www.gregdoucette.com/

E074 - The Broken Fitness Industry: Lies, Scams & Steroids | Greg Doucette

After the success of our first meeting, it was only right to get Sadia back on the show for round 2. With years of experience challenging outdated taboos, Sadia provides deep insights into how wealthy men approach relationships, the struggles of long-distance connections, and why emotional vulnerability in men is often misunderstood.

Whether you’re single, dating, or in a long-term relationship, this conversation offers invaluable insights into navigating love in today’s world.

00:00 Sadia Khan returns

04:45 Breaking dating taboos and client insights

09:41 How wealthy men approach relationships

15:14 Making long-distance relationships work

17:02 When men show emotional vulnerability

19:04 Staying faithful despite temptations

25:03 Inside Dubai's unique dating scene

31:42 Keeping attraction alive in relationships

37:58 Attachment styles and love languages explained

41:41 Why indirect communication hurts relationships

48:15 Setting boundaries in toxic relationships

54:19 Privacy and social media in relationships

59:37 Clear expectations in modern dating

1:07:16 Dating in the social media era

1:12:05 Modern women's approach to dating

1:17:31 The role of sexual compatibility

1:20:22 What social media behaviour reveals

1:26:10 Introducing the 3M relationship method

1:30:22 Finding the right amount of conflict

1:33:52 Understanding why men lose interest

1:37:52 Dealing with infidelity and commitment

» 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

» Join ​⁠@Whoop and get your first month for free -https://join.whoop.com/mikethurston

» Follow Sadia«

Instagram: https://www.instagram.com/thesadiapsychology/?hl=en

Website: https://www.sadiapsychology.com/

E075 - Dating Expert Reveals The Biggest Red Flags That RUIN Relationships | Sadia Khan

This week's episode is a special one.
I’m joined by explorer and author ‪Matthew LaCroix‬, a researcher dedicated to uncovering the secrets of ancient history. With a deep passion for challenging mainstream narratives, Matt explores the lost civilisations, advanced technologies, and forgotten sites that reshape our understanding of the past.

In this episode, we dive into The Great Pyramid debate, the mysteries beneath the Sphinx, and the evidence of lost technology in ancient stonework. Matt breaks down why historical timelines may be wrong, how global floods reshaped civilisation, and what hidden tunnels beneath ancient sites could reveal. We also tackle the Anunnaki mystery, the question of human origins, and whether past civilisations had knowledge far beyond what we assume.

Tune in for a thought-provoking conversation that challenges everything you thought you knew about history.

Timestamps:
00:00 Diving into ancient mysteries
01:24 Matthew's path to hidden history
03:28 Graham Hancock’s research and Turkey's secrets
04:50 Unearthing forgotten sites
06:26 Challenging historical timelines
10:56 Lost technology in ancient stonework
15:02 Mysteries of unfinished monuments
17:33 Inside the pyramids debate
22:45 Beneath the Sphinx: hidden tunnels
28:37 How ancient civilisations collapsed
32:12 Why ancient sites were buried
35:45 The Sphinx's true origins
37:57 Discovering Lake Van's underwater world
43:07 Science backs lost civilisations
48:00 Turkey's role in ancient history
51:33 Breaking down historical myths
56:17 Understanding the Anunnaki
1:01:09 The mystery of human origins
1:06:01 Global flood stories and civilization resets
1:11:13 The cycle of rise and fall civilisations
1:16:43 Could our civilization collapse?
1:21:32 Ancient abilities and ET connections
1:24:00 History's biggest question…
1:25:38 Essential reading for ancient mysteries
1:27:19 Next adventures and documentary plans
1:30:49 Why ancient sites still captivate us

Links:
» 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

» Join ​⁠@Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Matt«
YouTube: / @matthewlacroix
Instagram: https://www.instagram.com/thestageoftime
Website: https://thestageoftime.com

E076 - *NEW* Unsolved Ancient Mysteries That Science Can’t Explain (alien gods?)

Negotiation is often depicted in movies as tense, dramatic showdowns, won through aggressive tactics and mind games. But Chris Voss, former FBI hostage negotiator and author of Never Split the Difference, joins us to dispel these myths and reveal what truly works.

Real negotiation isn't about manipulation—it’s about tactical empathy, trust, and understanding human nature. From high-stakes hostage crises to boardroom deals, Chris teaches the same fundamental skills: reading people accurately, defusing conflicts, and delivering difficult news effectively. Tune in as Chris exposes manipulation tactics, reveals how to spot a liar, and offers essential advice for entrepreneurs and leaders navigating complex negotiations.

Timestamps:
00:00 Chris Voss introduction
02:09 Tactical empathy & bourbon launch
03:27 First hostage case lessons
05:08 The draw of hostage negotiation
06:55 Crisis hotlines shape negotiation skills
09:39 Defusing violent situations
13:32 From field agent to teacher
19:05 Inside Colombian kidnapping cases
23:17 How kidnapping funds terror
25:45 The weight of high-stakes talks
27:53 Hostage skills in business deals
28:18 Reading manipulation tactics
30:51 Truth about hostage movies
33:21 Navigating the film world
35:40 Breaking down Black Swan Method
38:50 Teaching entrepreneurs to negotiate
41:49 Spotting the wrong deals
46:53 Where new entrepreneurs stumble
48:19 Trusting your gut instincts
51:18 Signs someone's not telling truth
55:02 Building trust in relationships
59:17 Delivering difficult news
1:06:31 Leading through uncertainty
1:08:11 Solving team conflicts
1:12:40 Using charm to win deals
1:15:31 Learning from past mistakes
1:20:47 Final negotiation wisdom

Links:
» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Chris:
Instagram: https://www.instagram.com/thefbinegotiator
Black Swan Group: https://www.blackswanltd.com/chris-voss
Never Split the Difference: https://www.blackswanltd.com/never-split-the-difference

E077 - FBI Negotiator Reveals How To Read Anyone In 32 Seconds | Chris Voss

When most people talk about creating content, they focus on equipment, expertise, or having something groundbreaking to say. But today's guest demolishes those excuses. Jun Yuh reveals how he built an audience of 8 million followers while studying biomedical engineering—not by creating perfect content, but by simply showing up every day.

From filming quick videos during lunch breaks to posting consistently for 5 years straight without missing a day, Jun shows that consistency trumps perfection. We explore his "100 video rule" that turns experimentation into strategy, why most beginners focus on the wrong metrics, and how understanding your audience matters more than production quality.

Whether you're struggling with impostor syndrome or wondering how to monetise your passion, this conversation offers practical insights from someone who's built a thriving content empire by valuing consistency over complexity.

Timestamps:
00:00 Jun’s start in content creation
02:30 TikTok’s influence on Jun’s journey
03:08 Staying consistent and understanding your audience
05:02 Hiring help for content production
06:13 Adapting to trends while staying authentic
09:47 Shifting content focus over time
14:06 Expanding to new platforms and camera confidence
22:34 Key advice for aspiring creators
28:09 Overcoming imposter syndrome
34:38 Knowing strengths and weaknesses in content
37:59 Planning content for efficiency
41:52 Short-form vs. long-form content
45:36 Strategies to grow and engage an audience
51:03 Managing time for content creation
58:48 Monetisation and reinvesting earnings
1:09:07 Staying consistent through creative blocks
1:18:29 Planning and working with a team
1:22:09 Future of social media and evolving strategies
1:29:22 Handling public scrutiny and criticism

Links:
» 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

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Jun:
YouTube: @jun_yuh
Instagram: https://www.instagram.com/jun_yuh/?hl=en
Private Mentorship: https://tinyurl.com/4yar2eyr

E078 - I Grew My Audience From 0 to 6.1 Million Followers With This Four-Step Framework

Season two of First Things THRST kicks off with a bang as we introduce the business mastermind, Iman Gadzhi. With a burning desire for financial freedom, Iman dropped out of high school at 17 and dedicated his life to making money. His journey catapulted him from personal training and “flipping” Instagram accounts to amassing a £30 million net worth by age 22. The young entrepreneur continues to build his digital footprint, inspiring millions worldwide through his philanthropic wisdom, an imp...

E021 - Iman Gadzhi: The Voice of Future Millionaires

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