100 Not Out

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 p

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 w

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

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 pe

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 Australia

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

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, part