100 Not Out

100NO 683: The Ultimate Longevity Exercise: Why Gardening Keeps You Strong and Connected

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 gardening05:55 Love for gardening and mentorship12:34 Managing plant growth in pots16:35 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

100NO 682: Everlab Reflections - How Conversations on Health, Responsibility, and Longevity Are Evolving

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 – damian@damiankristof.com or marcus@marcuspearce.com.au
08:05 Balancing fun and responsibility12:18 Creating your own future16:38 Discussing weight loss and health22:33 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

100NO 681: From Symptoms to Solutions: Rethinking Longevity Testing with Dr Nik Alexopoulos

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 data07:58 Understanding medical test markers10:10 Blood cell depletion during training14:59 Focusing on root causes19:44 Encouraging a philosophical shift20:45 Setting realistic fitness goals25:48 Paying for personal health tests28:06 DEXA scan and testing frequency31:14 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

100NO 680: Health Testing Anxiety and Data-Driven Wellness with Everlab's Dr. Nik Alexopoulos

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 concerns10:15 A concerning healthcare experience16:55 Navigating health anxiety20:07 Health urgency and prevention22:31 Bone health and exercise urgency25:17 Peptides and self-experimentation trends29:16 Talking about stem cell therapy
For more on Damo go to www.damiankristof.com
For more on Marcus go to www.marcuspearce.com.au

100NO 679: Introverts, Extroverts & The Friendship Shift

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 age06:55 How friendships evolve over time08:48 Maintaining friendships over time13:55 Building meaningful relationships14:58 Balancing multiple social environments19:09 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
 

100NO 678: Calories, Carbs, and Cutting Back: Mastering Aging Well Without Diet Fads

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"

100NO 677: Pop, Stretch, Repeat: Muscle Mishaps and Lessons for Longevity

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

100NO 676: We turn 13! 13 Lessons from 13 years of 100 Not Out

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

100NO 675: From Wellness to Longevity: Controversy, lessons and laughs from our fave episodes over 13 years

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!