100 Not Out

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 damian@damiankristof.com 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.