100 Not Out

This week we celebrate the milestone 100th birthday of legendary broadcaster David Attenborough and discuss the inspiring lives of celebrity centenarians like Dick Van Dyke. We reflect on how these remarkable individuals serve as mentors for positive aging, the importance of optimism and purpose, and the power of growing through life’s challenges. And just how good is it when good news takes over bad news - congratulations Sir David on reaching 100 Not Out! 00:00 David Attenborough's 100th birthday celebration 03:43 Living longer with joy de vivre 09:49 Charles Eusta on aging and fame 13:16 Dick Van Dyke's decision not to retire 16:56 Longevity and public figures 17:41 Overcoming hardships and personal growth 23:24 Overcoming personal setbacks 24:36 Life phases and living situations

This week we finally dig into a topic close to our hearts – and our dirty hands: gardening. Inspired by Damo’s love of gardening and more than a decade of visiting the European Blue Zones of Ikaria and Sardinia, we explore why gardening is touted by Blue Zones founder Dan Buettner as the number one longevity exercise. From tales of tomato triumphs and generational gardening wisdom to the mental, physical, and social benefits of tending to a garden, this conversation is a celebration of green thumbs, community spirit, and the simple joys of growing your own food. Whether you’re a novice with a single pot or a veteran with a backyard full of veggies, tune in for tips, laughs, and plenty of inspiration to get your hands in the dirt and make gardening part of your exceptional life. 02:00 Finally dedicating an episode to gardening 05:55 Love for gardening and mentorship 12:34 Managing plant growth in pots 16:35 Trying the Okinawa squat For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Today we review the last two episodes on the modern landscaping of health testing. We’ve been joined by Dr Nik Alexopoulos from Everlab, and on this episode we discuss how our views on health, responsibility, and longevity have matured, while also acknowledging that many still make poor lifestyle choices. The chat dives into the importance of personal responsibility in health, the need for systemic change, and the power of compelling personal motives—whether it’s playing golf, beating your kids at table tennis, or trekking across countries in your 80s. Plus, we want your requests for future topics including blood pressure, weight loss approaches, men’s and women’s health, and more. Email us – [email protected] or [email protected] 08:05 Balancing fun and responsibility 12:18 Creating your own future 16:38 Discussing weight loss and health 22:33 Listener topic requests and suggestions For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Today we are joined once again by Dr. Nik Alexopoulos, Medical lead at Everlab, for a deep dive into the practical side of health data, longevity, and wellness testing. Building on last week’s discussion about the explosion of health data and the potential for overwhelm, today we shift focus to actionable solutions – exploring how often you should test, interpreting data with context, and managing the expectations that come with striving for lifelong vitality. We unpack the importance of patience, communication, and setting realistic health goals that adjust with age. If you’ve ever wondered how to use health testing to live your longest, healthiest life – or how to avoid becoming obsessed with the numbers – this conversation will guide you through the science and philosophy of proactive, empowered health management. 04:08 Importance of consistent health data 07:58 Understanding medical test markers 10:10 Blood cell depletion during training 14:59 Focusing on root causes 19:44 Encouraging a philosophical shift 20:45 Setting realistic fitness goals 25:48 Paying for personal health tests 28:06 DEXA scan and testing frequency 31:14 Improving bone density results For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Dr. Nik Alexopoulos is a preventive health and lifestyle medicine specialist, and the Medical Lead for Exercise & Physical Performance at Everlab. At a time when we’re seeing a huge rise in health testing, personalised data, and the global focus on longevity, Nik is right at the forefront – with a determination to help people make sense of it all. Today we tackle the rapidly evolving world of health testing, longevity, and preventive care. We’ll explore why more people are turning to in-depth health screenings, how to separate empowerment from anxiety when it comes to uncovering your health data, and the rise of trending interventions like peptides and hormone therapies. Dano shares his unique, measured perspective on navigating this space—balancing technological innovation with practical caution, and always putting the power back in your hands. 09:26 Health testing and future concerns 10:15 A concerning healthcare experience 16:55 Navigating health anxiety 20:07 Health urgency and prevention 22:31 Bone health and exercise urgency 25:17 Peptides and self-experimentation trends 29:16 Talking about stem cell therapy For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au

Introverts, Extroverts & Friendships over time How do friendships change in both nature and meaning as we get older? From navigating the differences between family and friends, to the importance of having multiple social circles and learning how to invest in quality relationships, there’s no doubt that the art of making friends is more important than ever – no matter what age we are. We discuss the unique ways introverts and extroverts recharge, why it’s okay to set boundaries, and how friendship rituals can anchor us through life. Whether you’re looking to strengthen your circle or simply value the friends who stand the test of time, this episode is packed with heartfelt wisdom and encouragement for building lasting bonds. 02:00 Navigating friendships as we age 06:55 How friendships evolve over time 08:48 Maintaining friendships over time 13:55 Building meaningful relationships 14:58 Balancing multiple social environments 19:09 End-of-day social burnout is OK! For more on 100 Not Out go to www.100notout.com For more on Marcus go to www.marcuspearce.com.au For more on Damo go to www.damiankristof.com  

Today we dive into the real-life challenges and insights around conscious lifestyle changes—especially when it comes to the habits we form over time, like alcohol, snacks, and the ever-present changes in body composition. We both explore how old behaviors can subtly undermine our progress. We discuss the science behind calorie deficits, the social rituals of eating and drinking, and discuss why calorie quality matters just as much as quantity.  04:57 "Belly Fat and Calorie Deficit" 07:44 "Shifting Views on Nutrition" 12:12 "Calories Are Calories Truth" 16:05 "Calorie Intelligence vs. Information" 20:25 "Non-Alcoholic Fatty Liver Origins" 21:46 "Nutrition Confusion Explained Simply"

Today the conversation dives into the realities of growing older and staying active. Marcus opens up about his own fitness journey—his push for strength, his humorous mishap with a groin injury, and the constant struggle to balance being “strong” with being “long” (or flexible). Damo as always brings his wisdom, sharing practical insights on stretching, injury prevention, and why “negative gains” are something to watch out for as we get older. Hopefully you’ll find plenty of laughs, candid admissions, some good tips for being active as you get older, and as always a few shoutouts to listeners. Whether you’re someone who loves to go hard at the gym or prefers foundational movement and flexibility, this heartfelt (and sometimes cheeky) chat will help you reflect on your own approach to health and longevity.   06:04 "Health Journeys and Aging Strong" 08:20 Love vs. Judgment Mantra 10:26 "Popping Muscles With Age" 14:55 "Should Marcus Change His Mindset?" 17:28 "Daily Stretching and Fitness Routine" 20:46 Overtraining Leads to Negative Gains   Our Best of Playlists Centenarians and graceful agers Diet Episodes Best of the Blue Zones

This week, we're celebrating 13 phenomenal years of mastering the art of aging well together. From humble beginnings recording our first episodes in 2012 to reaching episode 676, it's been a wild ride! Today we're reflecting on the 13 most important longevity lessons we've learned along the way. We dive into everything from how our thoughts on nutrition have evolved, to why social connections often trump diet, how movement and purpose fuel a long and vibrant life, and why quality of life matters as much as quantity. We talk about financial wellbeing, the importance of building resilience through healthy stress, and why the only way to truly understand longevity is to observe it up close. As we reminisce about memorable guests, stories from the blue zones, and the wisdom we've gathered, join us as we celebrate the lessons, laughter, and inspiration that have carried us through more than a decade of 100 Not Out. Here's to making the rest of our lives the best of our lives! 04:37 "Social Connection Trumps Nutrition" 07:54 "Redefining Life After Work" 11:49 Movement vs. Nutrition: Key Insights 15:32 "Quality Over Quantity in Life" 17:14 "Choosing How We Age" 20:53 "Crab Mentality and Growth" 24:20 Strength First, Movement Matters 26:58 "Negative Effects of Chronic Stress" 30:13 "Aging Well Requires Financial Planning" Photo byWaldemar Brandt onUnsplash

This week, we’re together in Melbourne to celebrate an incredible milestone—13 years and 675 episodes dedicated to mastering the art of aging well. As we reminisce about our journey, we dive into both the highlights and controversies that have shaped the wellness and longevity movement over the past decade . We reflect on major wellness debates and headline-grabbing moments, including figures like Belle Gibson and Pete Evans, and talk about the rise of the “longevity” movement and the growing fascination with Blue Zones. This episode is packed with insights, laughs, and nostalgic stories as we share wisdom gained from our global travels and interviews with inspiring centenarians, highlighting how the definition of living well as we age has evolved. We also tease our upcoming list of 13 lessons learned in 13 years of podcasting and invite you — whether you’re a new listener or have been with us since the beginning — to share your own takeaways from the show. No matter how long you’ve been tuning in, this episode promises warmth, wisdom, and a true celebration of living life to the fullest!

Today we revisit the timeless wisdom of the late Dr. Walter Bortz—a true pioneer in longevity science – and alumni of the podcast who joined us on episode 5! Drawing inspiration from Bortz’s book, “The Roadmap to 100,” we break down his 14 enduring principles for a long, vibrant life. From the necessity of movement and the power of mindset, to the importance of purpose, connection, and even celebrating our sexuality, this episode serves as an enlightening audit for anyone wanting to make the rest of their life the best of their life. 00:00 “Dr. Walter Bortz’s Longevity Principles” 05:24 “Celebrate Fun Through Movement” 06:19 E-Bike = Lack of Effort 10:33 “Fitness Journey and Nutrition Focus” 15:00 “Embrace Sexuality for Longevity” 17:04 “Nutrition Isn’t Everything” 18:58 “Roadmap to 100 Review”

This week, we share an upcoming major milestone— 100 Not Out soon turns 13 years young as a podcast— we’re entering teenagehood! We dive into the importance of breaking ageing stereotypes – no matter your age – as well as the realities of setting achievable fitness targets when society encourages sedentary living. We discuss the value of incremental progress, and why those sustainable changes often trump quick fixes. You’ll hear stories of our adventurous guests, who are constantly showing us that you’re never too old – to do almost anything! For more on Damian Kristof go to www.damiankristof.com For more on Marcus Pearce go to www.marcuspearce.com.au 00:40 “Celebrating a Milestone Together” 04:30 “20% Stronger, Leaner, Flexible” 10:32 “Progress with 5% Increments” 13:45 Diet vs Exercise for Body Goals 17:33 “SuperAgers” 19:08 “White Water Rafting” Photo by Markus Spiske on Unsplash

This recent article on the journalist’s parents who are ageing well has provoked a conversation on what it takes to be a “super ager” in today’s world. The terms is now used to define people who are ageing gracefuly and not buying into the ageing stereotype.  The question is - are you a super ager and if not, what can you do to put yourself in that category? These six “secrets” are a good place to start.   

Today we take on one of the biggest controversies to shake the health and longevity world: the fallout from Dr. Peter Attia’s connection to Jeffrey Epstein. With over 1700 emails exchanged—some vulgar and indefensible—we discuss how this impacts the trust people place in health professionals, the role of the media in holding those in power accountable, and how personal behavior can irreparably damage a professional reputation. We discuss how we, as a community, should evaluate the guidance of experts when their character is called into question. We explore the responsibilities that come with influence—not just toward the people who follow us, but toward ourselves — especially when scandals break.  This isn’t an easy or lighthearted episode, but it’s a vital and thought-provoking conversation about ethics, expertise, and the human choices that define us—both personally and collectively.

This week, we dive deep into the art of truly living—no matter our age. Inspired by a powerful quote from Patricia Cornwell’s crime fiction series Scarpetta we unpack why it’s so easy to slip into comfort, how delaying our dreams until retirement can leave us disappointed, and why actively embracing change matters now more than ever.  We share personal stories about creating the “good old days” with our families, reflect on adapting and staying proactive, and reveal why movement and tough choices are essential ingredients for a long, meaningful life. This episode is a call for all of us to audit what really matters, get comfortable with a little discomfort, and take real steps to make every day count—even (and especially) as the years roll on. 05:38 Living Before It's Too Late 09:22 "Prioritizing Health and Vitality" 12:27 "Living the Good Old Days" 16:09 "Turning Regrets Into Lessons" 19:20 "Life's Unforgiving Reality" 20:56 "Finding Strength Through Hard Work"

Today we explore what it really means to slow down in  2026, savor quality time with those we love, and how adopting some European traditions could help us bring more joy and meaning to our often rushed and stressful Australian gatherings. With a European Christmas as the backdrop, Damo shares stories of candlelit fir trees, freshly fallen snow, and leisurely family days. We open up about the beauty of simple, intentional togetherness and the power of new perspectives gathered overseas. Our conversation wanders from tradition and culture to the life-extending benefits of truly being present with each other—reminding ourselves that it’s the moments, not the presents, that count. 01:10 European vs. Australian Christmas Traditions 04:41 "Cozy Christmas Eve Traditions" 08:36 "Balancing Holiday Gatherings Perspectives" 12:56 "Quality Time Fosters Natural Balance" 16:34 "Australia's Evolving Cultural Identity" 19:31 "The Simplicity of Quality Time" 21:37 "Reflection and New Experiences"

This week we dive straight into one of the biggest nutritional shake-ups of the decade: the introduction of America’s inverse food pyramid. With a fresh perspective (and a touch of jetlag), we break down what this new model means for our understanding of a “healthy” diet, why the pendulum has swung towards animal protein and whole foods, and how grains have found themselves at the smallest tip instead of the base. We also wrestle with the philosophical, political, and cultural battles this shift could spark, and what it all means for Australia’s own dietary guidelines. 03:57 The Inverted Food Pyramid Explained 09:28 "Evolution of Dietary Guidelines" 10:32 "Inverted Food Pyramid Insights" 13:47 "Inverted Pyramid Sparks Dietary Debate" 18:14 Rethinking Nutrition and Food Choices 21:11 "Shifting Diets to Healthier Models"

In the spirit of all things 2026, we kick off the new year by reflecting on our inspiring interview with Peg (last week’s episode), a trailblazing 103-year-old who radiates humility despite her remarkable achievements. Our conversation explores the importance of goal-setting, authenticity, and finding purpose—whether it's running  5K in 20 minutes (Damo’s goal for 2026) or simply creating meaningful moments with our loved ones. We share our personal rituals for designing the year ahead, encouraging you to carve out time for reflection, solitude, and connecting with a supportive community. Join us as we set the tone for an exceptional 2026, full of intention, courage, and a bit of good old “blood, sweat, and tears.” For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.comPhoto by Jonathan Borba on Unsplash

Today on 100 Not Out we have the rare privilege of speaking with an extraordinary Australian whose life spans more than a century of history, change and contribution. The Honourable Margaret Lusink AM — born Margaret Rosanove in 1922 — is 103 years young and still carries the sharpness, clarity and humour that have defined her life and career. Peg - as she is affectionately known - is the daughter of the pioneering barrister Joan Rosanove QC, and went on to become a trailblazer in her own right: the first Victorian woman appointed to a Superior Court of Record when she joined the Family Court of Australia in 1976. Her journey is remarkable not only for her achievements, but for the resilience behind them — from being widowed with three young sons, to returning to study law as a mature-age student, to forging a legal career at a time when women in the profession were still fighting for basic recognition. She later became a judge, an educator, a community servant, and an example of what purpose, grit and passion look like over the long arc of a life. Today we get to explore that life: her family story, her career milestones, her perspectives on longevity, and what she has learned across 103 extraordinary years.It is truly an honour to welcome the Honourable Peg Lusink AM to 100 Not Out.

Happy New Year and welcome to 100 Not Out’s final episode for 2025! Today we’re looking ahead to the longevity and wellness trends that will shape 2026. As we reflect on 2025, we’ve noticed a steady approach to food: plant-based eating is still big, veganism has dipped, and people are turning their attention back to balanced diets like Mediterranean. We dive into the impact of Ozempic, renewed focus on protein, and the shift away from food fads toward truly sustainable health choices. We also unpack the rise of smart health wearables, the buzz around continuous glucose monitoring, and the surge in group fitness classes and strength-building routines. Our conversation highlights the expanded support for women navigating menopause and perimenopause—and the importance of opening up about male andropause, too. On the supplement front, we’re waving goodbye to B6 overload and putting our faith in the continued popularity of creatine and protein. Join us as we share our predictions, practical advice, and heartfelt wishes for a strong and healthy 2026. Whether you’re a long-time listener or just tuning in, we can’t wait to help you further master the art of ageing well in 2026 and beyond! 00:30 "Predicting Future Wellness Trends" 04:55 "Sustainable Protein and Farming" 09:14 New Approaches to Menopause Management 11:57 Post-Ozempic Weight Management Strategies 14:08 "Continuous Glucose Monitoring Insights" 18:56 Future Trends in Fitness Tech 21:18 "Strength and Movement Goals" 23:18 B6 Regulation and Supplement Risks For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com Photo by BoliviaInteligente on Unsplash

Welcome to another festive episode of 100 Not Out! As the holidays approach, we’re diving into one of the season’s most pressing topics: how to avoid an awkward Christmas. We’re sharing our favorite ways to navigate the ups and downs of this time of year. From sidestepping the dangers of overindulgence in food and drink, to handling those emotional landmines that emerge around the Christmas table, we’ve packed this episode full of practical advice, honest reflections, and a healthy dose of good humor. Wishing you the most beautiful, graceful and happy Christmas period! For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

In this episode we dive into the fascinating world of seven-year life cycles—and how these milestones impact our careers, relationships, sense of meaning, and more. This week Damo asks the big questions around those pivotal times when restlessness creeps in and change feels both urgent and intimidating. We share open conversations drawn from our personal journeys and stories from the people we’ve coached, exploring why so many of us feel compelled to rethink our lives every seven years or so. Together, we unpack common challenges—whether it’s the urge to change careers at 28, the crisis and questioning that often hits in our late 30s and early 40s, or the search for deeper fulfillment during the so-called retirement years. We discuss why the fear of the unknown can keep us where we are, what it means to stay true to ourselves, and how the consequences of both action and inaction can shape our futures. If you’ve ever wondered, “Is this all there is?” or found yourself standing at a crossroads, you’re not alone. We’re here to guide you through these transitions, offering real-life strategies and encouragement so you can create an exceptional, purposeful life—no matter where you are on the seven-year cycle. For more on seven year cycles, click here.  For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com Photo by Marcel Eberle on Unsplash

Damo has recently turned 52 so this episode is dedicated to reflecting on some of our key lessons since we started the podcast when Damo was 39! In 13 years of podcasting together we reflect on the sliding doors that have shaped the show and our own lifestyles. We discuss how our perspectives on longevity, nutrition, and life purpose have evolved over hundreds of episodes. From the transformational power of social connection and accountability to the lessons learned from being “wrong” and embracing course corrections, this episode is jam-packed with reflections, inspiration, and a behind-the-scenes look at a legacy built one conversation at a time. Plus, hear personal stories about amazing guests, the surprising impact of social outreach, and what it really means to be the “one in 100” who lives life to the fullest. For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com Photo by Ella Olsson on Unsplash

The concept of 10,000 steps is widely accepted in modern society. But is it a hoax? With some suggesting it is now the fifth vital sign, step count is not getting any smaller as a measurement of good health.  What do we think of this? Well, let’s just say it almost turns into an argument! For more on Damo go to damiankristof.com For Marcus go to marcuspearce.com.au Thanks to producer Min for sending us this article from the British Journal of Sports Medicine (via Growing Bolder) https://bjsm.bmj.com/content/early/2025/10/13/bjsports-2025-110311 This image was originally posted to Flickr by raneko at https://www.flickr.com/photos/24926669@N07/17670358204

Today we’re honoured to be joined by Mina Pontello — someone whose journey reminds us it’s never too late to dive in. At 62, Mina learned how to swim. Yes, you read that correct. And … she learnt how to ride a bike at 63! Not only that, Mina has made the ocean her daily ritual, riding waves, confronting fears and living fully alongside a group of women known as The Buckettes. You can watch the short film on The Buckettes here. 03:25 Learning to Swim at 62 10:12 Why Not? 14:18 Mindset and Determination Drive Change 19:06 Redefining Retirement: Purpose & Adventure 20:25 Coastal Community Connection Insights 25:11 Healthy Living and Daily Habits Thanks to the AVEO Bayview Gardens team, where Mina is a resident and who helped us co-ordinate this interview. For more on Damo go to damiankristof.com For more on Marcus go to marcuspearce.com.au Fore more on 100 Not Out go to 100notout.com

This week we are joined by the remarkable Pauline Milborrow, who at nearly 87 years young, is redefining what it means to age gracefully. After being the oldest participant in a daring indoor skydiving adventure with her neighbours from Bayview Gardens retirement village, Pauline shares with us how embracing new experiences and staying active keeps her vibrant and full of life. From her courageous move from England to Australia, to her lifelong love of dancing and newfound thrill for adrenaline-fueled activities, Pauline proves that age is just a number—and that it’s never too late to try something new. Tune in as we delve into Pauline’s uplifting story, her approach to health and happiness, and the power of community and curiosity in making the rest of our lives the best of our lives. Thanks to Mel Akehurst and the team at AVEO Bayview Gardens for co-ordinating this interview. For more on Damo go to damiankristof.com For more on Marcus go to marcuspearce.com.au Fore more on 100 Not Out go to 100notout.com      

In this episode, we unpack the paradox of getting old: why so many of us are drawn to the idea of living a long life, yet feel uneasy about the prospect of actually growing old. Inspired by a thought-provoking Andy Rooney quote, we dig into what really makes longevity appealing—and explore how having a compelling future, meaningful connections, and a strong sense of purpose might be the true ingredients for healthy ageing. We share plenty of lively anecdotes, from table tennis victories to observations made at the golf club, and bring in real-life inspirations like the legendary Gary Player and Dick Van Dyke.  Through their stories, we discover that what most of us truly fear is not ageing itself—but ageing unsuccessfully. Together, we look at how love, movement, and engagement can completely reshape the way we approach our later years. Whether you’re listening while out on a walk, washing the dishes, or simply taking a moment to reflect, we invite you into an engaging conversation that will challenge your perspective on what it means to age well—and reveal why it is that none of us really want to “get old.”   For more on Damo go to damiankristof.com For more on Marcus go to marcuspearce.com.au Fore more on 100 Not Out go to 100notout.com  

Ever wonder if making life more efficient is actually holding you back? In today’s episode, we explore why taking the path of least resistance might not always be the best choice—especially when it comes to resilience, health, and purpose. From challenging hikes in Sardinia to the wisdom of 95-year-old Teresa (pictured), we share real stories that prove doing hard things builds strength and character. Challenge yourself, embrace inconvenience, and remember: true growth comes from pushing beyond comfort!   00:00 Holiday Breakthroughs: Insights and Conflicts 04:01 Unconventional Paths Create Unique Experiences 07:47 Embrace Difficulty for Resilience 12:32 Overemphasis on Efficiency Hurts Resilience 15:36 "Work as Necessary Convenience" 17:31 Embracing Efficiency Over Cycling 19:54 Efficiency & Challenges: Balance Needed

So many topics discussed on this episode! Absolutely! Here’s a comprehensive sequence of topics covered in the provided transcript from 100 Not Out, episode 656, with sub-topic bullets to map out the flow of the discussion: Mediterranean Diet and Its Variations Damian’s playful introduction for Marcus as “messiah of the Mediterranean Diet” The popularity of the Mediterranean diet in public talks and questions from audiences Comparison of diets in different Mediterranean locations (Icaria, Sardinia) Key differences between various regional Mediterranean diets (Greek, Italian, Spanish, Turkish, French, etc.) Audience misconceptions: assumption that Mediterranean diet is a one-size-fits-all approach Nutrition and Longevity Audience pushback on the importance of nutrition versus other longevity factors Common queries about animal and fish proteins (goat, lamb, horse, fish), reflecting local dietary habits Discussion about bread and gluten sensitivity, particularly comparisons between European and Australian bread Exploration of dietary trends: Mediterranean, keto, vegan, vegetarian Sharing Personal Experiences on Food and Community Marcus’s community talks and engaging audiences on Blue Zones, diets, and biohacks Food as a conversation starter: interactions with people from Icaria and Sardinia Cultural exchanges around food (e.g., Italian caprese vs. Greek tomato and feta) The role of food in bringing people together and sparking debate Longevity Diets Beyond the Mediterranean Debunking myths (e.g., someone arguing that Japanese have a Mediterranean diet) Distinct differences between Okinawan (Japanese) and Mediterranean food traditions The importance of context and region in defining healthy diets Nutritional Composition in Traditional Longevity Diets Frequency and sources of fish and animal protein in traditional Sardinian diets The role of cheese, walnuts, and other local produce in daily eating habits The concept of simplicity and utilitarian practicality of food, especially among shepherd communities Freshness and minimalism: e.g., eating a peach from the tree with simple accompaniments Key Takeaways from Steph Lowe’s Lessons Review of 15 lessons learned over 15 years of Steph Lowe’s work and podcast Food quality, misconceptions about calorie restriction, role of carbs and protein, etc. The importance of hormone testing, supplements, sleep, stress, and functional testing Critique of quick fixes and the importance of building sustainable habits The Social and Emotional Aspects of Eating The pleasure and importance of shared meals and the emotional context of food The impact of stress and social isolation on health, beyond just diet quality Food as a connector for people and generations Practical Food Preparation and Self-Care Value of preparing food for oneself, even when living alone Making meals with care and attention as an act of self-respect and nourishment Encouragement to treat yourself as well as you would treat a loved one or even a pet Key Nutritional Principles in Longevity Regions Similarities between Mediterranean and Okinawan diets: plant richness, inclusion of protein and fats, moderation Use of local fats: olive oil, lard, tallow, and their evolving place in regional diets Natural, unmeasured approach to balanced eating (no macro counting) Simplifying Nutrition: Back to Basics The power of simplicity in the healthiest diets: natural, unprocessed foods, minimal meal prep Bread and flour differences between regions; critique of processed Australian breads Indication of a future episode to address bread and gluten in greater detail, possibly with an expert guest Community Engagement and Show Culture Audience participation, sharing and reviewing the podcast The hosts humorously encouraging feedback, ratings, and questions from the audience Mention of potential future topics and expert guests based on listener interest 00:00 Debating Mediterranean Diet Variations 04:56 “Cheese, Walnuts, and Surprises” 08:59 Health Priorities: Sleep, Stress, Strategy 10:59 Food: Catalyst for Conversation 13:20 “Debate on Mediterranean Diet” 17:19 Simplified Eating Traditions 20:13 Exploring Gluten and Healthy Bread 23:44 Podcast Engagement Instructions

In this chat we discuss what it really takes to bring the magic of events and travel back home. - **Bringing Holiday Energy Home**     We share our personal experiences of returning from epic trips and the challenges of maintaining that post-holiday "high" once we’re back to real life, chores, and routines. - **The Art (and Challenge) of Integration**     We explore how hard it is to integrate the essence of a transformative experience—whether that’s a big holiday, a wedding, or another peak moment—into our everyday life. Spoiler: it doesn’t get easier with practice, but we’ve both found our ways to bring a little magic home. - **Embracing Slow Food and Quality Time**     Damian opens up about his decision to bring back the tradition of making fregola by hand, inspired by the slow, mindful food culture of Sardinia. We discuss the value of taking time in the kitchen and cultivating meaningful, unhurried moments with loved ones. - **Sharing Love and Appreciation**     Marcus reflects on being more open with his affection and gratitude since returning home, speaking honestly about how these big experiences make us want to express love more freely to those around us. - **Family, Connection, and Practical Rituals**     We talk about small behavioral changes—like serving dinner buffet-style and creating new rituals—that help us replicate the sense of connection and community we felt overseas. **Key Takeaways:** - It’s natural to feel a post-holiday low, but bringing home even a small tradition or change can help keep the spirit alive. - The art of maintaining the "spiz" from peak experiences lies not in trying to relive everything, but in integrating meaningful parts into our daily lives. - Food, laughter, family time, and gratitude can be powerful vehicles for weaving extraordinary experiences into our ordinary routines. - Sometimes, your behavior and energy speak louder than stories or photos when it comes to sharing what you’ve learned from transformative journeys. We hope this episode inspires you to cherish your best experiences and bring a little piece of them home, every day. **Connect & Share:** - Find us and our Sardinian adventures on Instagram and Facebook: @100notout - For more on Dr. Damian Kristof: damiankristof.com or vidalifestyles.com   - For more on Marcus Pearce: marcuspearce.com Thank you for tuning in to 100 Not Out, where we believe every day is a chance to make the rest of your life the best of your life.

In this episode of 100 Not Out, we welcome Dr. Jeremy Pont—consultant chiropractor, non-surgical spine, and regenerative medicine expert—onto the show to dive into the world of stem cells and their role in joint and spinal health. We start by sharing Jeremy’s fascinating journey from a rugby injury in the Northern Territory to pioneering cutting-edge work in regenerative medicine across Europe and Australia. We discuss the difference between platelet-rich plasma (PRP) and adipose-derived stem cells, with Jeremy helping us understand why stem cell therapy goes beyond what PRP can offer for difficult cases of arthritis and degeneration—especially when traditional manual therapies or surgery don’t provide solutions. We learn how fat-derived stem cells can offer hope for those not suitable for surgery and how this approach is becoming more accessible, though still mostly in its early stages here in Australia. As chiropractors, Damian and Jeremy reflect on when these innovative interventions might make sense, particularly for individuals struggling to maintain mobility and quality of life as they age. Jeremy explains how stem cells not only help rebuild tissue but also support healing through anti-inflammatory and paracrine (cell-signaling) effects, and how maintaining movement post-treatment is crucial for recovery. Towards the end, we zoom out to look at the bigger picture: the massive potential these therapies have to reduce morbidity and extend quality years of life for many people. We wrap up by pointing listeners to Dr. Jeremy Pont’s resources for more information and reiterating our commitment to mastering the art of aging well—always in pursuit of making the rest of our lives the best of our lives! For more on Dr Jeremy go to https://stemcellsolutionsinternational.com/ or find him on the socials. 00:00 Journey to Stem Cell Innovation 03:16 Limits of Manual Therapy in Practice 07:09 Spine Pain Specialization and Stem Cells 12:54 “Analogy of Fertilizer and Stem Cells” 14:30 Minimal Effective Dose Importance 18:06 Emerging Fat Cell Knee Treatments 21:48 Painful Journey to Ikaria 25:42 Stem Cell Therapy: Gradual Healing 30:10 Improving Australian Longevity Prospects

On this episode of 100 Not Out, we come together for a heartfelt recap of our latest adventure in Sardinia—one of the world’s famed Blue Zones where longevity is the norm, not the exception. Fresh off our third trip to the Italian island, we unpack what makes this region so uniquely life-affirming for both men and women and explore the fundamental lessons we’ve gleaned from immersing ourselves and our group in local traditions, food, and, most importantly, community. From bustling markets to quiet mountain villages, we share vivid stories of the people we’ve met, the powerful sense of family and connection woven into daily life, and the candid moments that left a lasting impression. We discuss how Sardinian culture—rooted in resilience, purpose, and heartfelt relationships—delivers practical takeaways for living a better, longer life anywhere in the world. Whether you’re a longevity enthusiast or simply curious about what makes Blue Zones so special, this episode captures the spirit of Sardinia and offers inspiration (and a few laughs) on how to master the art of ageing well. 00:10 “Sardinian Longevity Experience Overview” 03:11 “Sardinia: A Growing Passion” 08:07 Unspoken Truths of Love 12:10 Sardinian Culinary and Nature Adventure 13:49 “Evo’s Masterful Storytelling on Tours” 18:08 Sardinia’s Resilient Cultural Survival 21:50 Overcoming Fear of Rejection 24:58 Ending Public Sardinian Trips 26:05 “Mastering Aging Together”d

There were tears on our recent Longevity Experience in Ikaria. The lessons of love and community were enough to make grown men and women cry. Happy tears at being welcomed in to people’s homes. Happy tears at being able to come together over food and wine. Happy tears at being able to get clarity on what’s required for the future. And it opens up the conversation today on this episode – how do we go at all the different ways we love (of which there are seven).

If you ever go to Ikaria, ask a local if they know anyone with a gut health issue. They’ll look at you like you have two heads. In Australia, ask the same question and they’ll immediately nod their head. That’s why after more than two decades of sharing messages around healthy gut health, Damo is inspired by the reception he received by over 400 children whilst giving a new presentation called It’s In Your Guts. Whilst many of these days are saturated by the health and wellness message, the level of inquiry he observed from school-age children recently regarding the information and intelligence of food was beyond heart-warming. Inside all of us is a 10-year-old child. Whatever your health profile was at 10, it’s never too late to have an inquiring mind, and as one young attendee said, to become more aware. To find out more about Damians’ It’s In Your Guts keynote presentation and his availability to present it to your school audience, email him direct [email protected] For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Today on 100 Not Out we have the privilege of speaking to someone who is 100 Not Out on the day of recording (August 11)! Clary Hanna van Noppen has lived a life full of resilience, humour, and love. Born in Holland, she survived the hardships of World War II, raised six children, and built a family that remains close-knit to this day — with all six siblings, now aged between 60 and 77, coming together to celebrate her centenary. Still living independently in her own unit in Berwick, Melbourne, Clary is as sharp as ever, with a keen wit and a daily ritual of walking 100 steps. She has witnessed a century of change, from wartime Europe to the digital age, and she carries with her the wisdom of those years. Today, we’ll hear her reflections on a life well-lived, her secrets to ageing well, and her advice for living a long and happy life.   For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Today we dive into the “wonder drug” Ozempic and its prominence in the conversation around weight loss, longevity, and biohacking. With Ozempic making headlines as a modern-day solution for weight management, we discuss what it is, how it works, its risks and side effects, and where it fits into the wider discussion of sustainable health and lifestyle change. **Key Topics:** – **How Ozempic Works:**     Damo explains Ozempic’s primary functions: – **Philosophy & Practicality of Pharmaceutical Interventions:**     The conversation addresses when pharmaceutical options become appropriate, such as when lifestyle modifications haven’t worked or when someone is in an urgent health situation. – **Biohacking & Longevity Claims:**     – We look at recent claims about Ozempic’s potential to “reverse biological aging by 3.1 years,” discussing scientific skepticism and comparisons to drugs like Metformin and therapies like stem cells.   – We discuss our concerns over the methodology and implications of “biological age” metrics. – **Risks & Side Effects:**     Common and serious side effects mentioned:   – Nausea, vomiting, constipation, abdominal pain   – Appetite suppression due to delayed gastric emptying   – Gallbladder problems, fatigue, muscle loss, potential thyroid tumors     *Muscle loss is highlighted as the most significant concern for healthy aging.* – **Lifestyle Change vs. Medical Intervention:**     Damo discusses the “second-last resort” of real, sustained lifestyle and dietary change before resorting to pharmaceutical interventions. The reality, challenges, and sustainability of lifestyle changes are explored. **Memorable Quotes:** – “Ideally, people would make a decision about their health and wellbeing long before pharmaceutical intervention is required.” – Dr. Damian Kristof – “It’s taking all the fun out of this thing called food.” – Marcus Pearce For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Damo went to Europe recently and didn’t like what he saw in the photos upon his return. Body image – and beyond that inner health – has as much to do with our own behaviours and beliefs as it does what we eat and how we move. Damo has decided to crank up his movement practices in all of cardio, strength and flexibility – and we discuss the why, how, what and when in this honest and open conversation around body image and using disappointment as a fuel. For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Our favourite vegan author has passed away. John Robbins, a trailblazer in the health field and author of many books including Healthy at 100, passed away recently following complications from Post Polio Syndrome. He was 77.  It’s perhaps possible that 100 Not Out would not exist without John Robbins. We share why on this episode.  John Robbins was one of the few nutrition authorities who could broaden the conversation around food beyond calories and macronutrients. He was very clear on the value of movement, social, purpose, family, wealth and all areas of life.  A beautiful tribute video to John Robbins can be found here.  For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Damo has recently been to Europe on a holiday and caught up with his son Jackson. This births a conversation the importance of actively creating, chasing and aspiring for magic moments and memory-making experiences in life. We’ve said it many times before that people with a compelling future for their life live longer than those who don’t. In the modern world, so many of us have family and loved ones who live far away. One of the most special things we can do is to see them in person. Not only is it an incredibly oxytocin boost (the hormone of love), it creates an enthusiasm in our days, weeks and months, knowing that magic moments are on the high horizon. At the same time, magic moments can occur every day in simple forms like sunshine and fresh air. We’re not saying you need to go overseas in order to experience them! What we are saying is that the creation of memory making experiences is an essential part to a great life. For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Today we dive into the hot topic of vitamin B6 toxicity. Fun fact: most B vitamins, including B6, are produced in the gut by our own bacteria! Today we debunk myths about B6, discussing how supplementation should always complement a healthy diet—not replace it. Key lesson: mega-dosing on isolated B vitamins can be risky, especially when they’re found in everything from protein shakes to multivitamins. Always check your supplement labels, consider your total nutrient load, and consult a knowledgeable health practitioner before adding new supplements to your routine!   For more on Damo go to www.damiankristof.com   For more on Marcus go to www.marcuspearce.com.au   For more on 100 Not Out go to www.100notout.com

Today we dive into the tricky world of timing, decision-making, and the classic excuses that hold us back—like “I’m too busy” or “It’s just not the right time.” Through insightful stories and a few memorable parables, we challenge listeners to stop waiting for the perfect moment to invest in health and wellbeing. Whether it’s starting new habits, focusing on longevity, or kicking excuses to the curb, we discuss practical strategies that go beyond the “right time” - because waiting can come at a cost. Tune in for a motivating conversation on mastering the art of aging well! For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au For more on 100 Not Out go to www.100notout.com

Marcus has been having a similar breakfast and lunch and wonders if his microbiome diversity is taking a hit as a result.    Damo has all the answers to the big questions on microbiome diversity - how it happens, how to improve it, and why it’s not as easy as we hope.    The boys reference Dr Ivo Pirisi - their host on their Sardinian Longevity Experiences - and his challenge of consuming 75 different foods in a week. It’s not as simple as it sounds. And all listeners are invited to give it a crack!   For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au   Photo by Jacopo Maiarelli on Unsplash

Biological age testing is all the rage at the moment. Recent media coverage raises some good points about the ease of confusion, in spite of and perhaps because of the influx of information that we are constantly bombarded with.  Damo has a long history in biological age testing and as a result can give some important context to what was measured 30 years ago compared to what is measured today - and how it’s done.  Given that results can vary by up to 9 years (according to the latest research), more caution than ever is required when having testing done - and knowing what’s being tested, and how vital it is or isn’t to your health and longevity - is more important than ever before.  Enjoy the episode! For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au

A regular listener of the podcast (shout out to Ryan) has sent us through an email about friendships – and what do when you’re the one doing all the organising and keeping the group together. It’s a position many people find themselves in. If you’re the connector of your group, you’d be forgiven for having moments of “stuff it, I’m doing this anymore” when it feels like people take your role for granted. With social being such an important part of longevity, we discuss Ryan’s challenge and all the spin-offs that occur from the modern-day social conundrum. Photo by Priscilla Du Preez 🇨🇦 on Unsplash

It’s not an understatement to say if it weren’t for our guest on 100 Not Out today we may never have had some Winter Olympic heroes like Steven Bradbury, Zali Steggal, Alisa Camplin, Lydia Lassila, Torah Bright and so many more ...   Geoff Henke AO is a seminal figure in Australian winter sport, with a multifaceted legacy as both an elite ice hockey player and an influential sports administrator ...    “Mr Winter Olympics” was inducted into the Australian Sport Hall of Fame in 1993 after an incredible contribution to Australian sport ... Henke represented Australia in ice hockey for over 13 years, and represented Victoria nine times, captaining the team in 1959. He was the chief de mission of Australia’s winter olympic team for two decades ... was awarded an Order of Australian in 1987 and then was made an Officer of the Order of Australia in 1999 ... and in 2008 he became the first Australian to be made a lifetime member of the International Ski Federation.    Damo met Geoff at a new local restaurant - The European - recently and got chatting to the 97 year old icon about life, longevity and legacy. Today we bring that conversation to life on 100 Not Out.

In this heartfelt and energizing episode of 100 Not Out, Marcus and Damian switch things up with Damo taking the agenda and Marcus firmly in the hot seat.  The duo reflect on Marcus’ journey as a speaker, his passion for energising audiences about the art of ageing well, and the secrets behind his ever-present enthusiadsm. Through vulnerability and laughter, they unearth what keeps the fire burning after years of inspiring others, what happens behind the scenes before Marcus steps on stage, and how both men stay true to their core messages—on stage and in real life. More than anything, this is an episode on the ups and downs we face as we go about living a life of purpose, and the decision to go all out at winning in all areas of life and not just a few.  The Art of Staying Inspired: Damo puts Marcus in the Hot Seat

Damo has found a new love in his local area – The European restaurant! He has cheekily announced them as a new sponsor of the podcast!  But part of the magic of the new establishment is a chance meeting Damo and his wife Amber had of a 97 year old gentlemen with a fascinating life story to tell.  How did this conversation happen? And why is it so important when mastering the art of ageing well? All the answers – and more – on the pod. For more on Damo go to www.damiankristof.com For more on Marcus go to www.marcuspearce.com.au

In this episode we take a deep dive into the topic of control and its impact on longevity. Reflecting on last week’s interview with centenarian Henry Martell, the conversation explores which aspects of health, wellbeing, and aging are truly within our control, and which are simply part of life’s roulette. Key Talking Points Rule Breaking & Longevity: Marcus and Dr. Damian discuss the ‘rule-breaking’ spirit of their centenarian guests, exploring how not following conventional rules and doing things ‘your own way’ may add zest to life. Movement: The Non-Negotiable: Despite Henry Martell’s playful attitude toward exercise, Dr. Damian strongly reports that movement is a non-negotiable for aging well. While many aspects of longevity are optional or negotiable, regular movement is essential to maintain independence and quality of life. Control vs. Influence: The hosts examine what is truly within our control as we age. They stress that while you can’t always control your circumstances or genetics, you can control your actions and environment—from food choices to physical routines, and even your social circles. Rehabilitation & Taking Ownership: Dr. Damian shares his personal journey overcoming knee pain in his late 30s and advocates for self-responsibility. He highlights the importance of consistently doing the ‘boring but crucial’ rehab and movement work, rather than being a passive victim to pain or age. The Power of Mindset: Drawing on stoic philosophy and Viktor Frankl, the conversation explores the importance of choosing your response to life’s challenges and reframing how you see ‘control’ in daily situations. Quality Over Quantity: The goal isn’t simply to live to 100+, but to do so in ‘good nick’—feeling vibrant, connected, and strong, right up to the end. Tommy Hafey is cited as an example of living a full, high-quality life, with only a few weeks of decline at the end. Genetics, Environment, and the Future: Genetics are largely outside our control, but how we ‘interact’ with them (through choices and environment) remains a potent lever. The hosts muse about future knowledge in genetics and health, and the excitement of learning more in the years to come. “Almost everything that most people suggest is required for longevity is optional—I just don’t think movement is optional. I think you’ve got to do it.” – Dr. Damian Kristof “You can’t change your gene profile, but you can control the environment you put your gene profile in.” – Marcus Pearce

Today’s episode is a special one — a rare opportunity to sit down with a couple whose lives span a century of history, love, adventure, and service. William “Henry” Martell has worn many hats in his 100 years — soldier, hotel publican, cocoa planter, university lecturer, and proud grandfather. Born in 1924 in Haberfield, Sydney, Henry’s life has taken him from the beaches of Manly to the jungles of Bougainville during World War II, to the rolling hills of Devon where he and his wife Diana ran a 17th-century pub. He helped build the foundations of La Trobe University as a lecturer in Asian history, and more recently, he and Diana have settled into the Carinity Brookfield Green aged care community in Brisbane — just metres from where they lived for nearly three decades. Together, Henry and Diana have built a rich life — one filled with stories of wartime resilience, academic curiosity, and deep connection to family and community. They share four children, seven grandchildren, and four great-grandchildren — and, remarkably, their birthdays are just one day apart. Enjoy this special episode of 100 Not Out!

This is a deep and meaningful one! We haven’t recorded together for a month so we are chomping at the bit to discuss all things longevity … and we end up talking about life, and what makes it fulfilling. Particularly habits, and the ones that let us down. Damo reads out Portia Nelson’s Autobiography in 5 short chapters. See the 5 short chapters here. https://www.goodreads.com/book/show/23621941-autobiography-in-five-short-chapters Or listen to Damo read it during the episode. We also mention Crack Your Stress Code Part 1 (ep 485) is here and Part 2 – 486 – is here.  For more on Damo go to damiankristof.com and for Marcus go to marcuspearce.com.au