100 Not Out

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 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