100 Not Out

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

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 ins

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 damian@damiankristof.com For more on Damo go to www.damian

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 “biologic

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.marcuspearc

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