100 Not Out

100NO 687: Cooking Up Connection: Chef Ken Harris Empowers Us To Never Stop Cooking

Today’s guest is Ken Harris - a former chef whose career in hospitality began back in 1971, when becoming a chef in Australia was far from the glamorous or popular career path it can seem today. Over decades in the kitchen, Ken worked with people from all over the world, built a long career in hospitality, and worked in places including the Hyatt at Sydney’s Kings Cross and the Hilton Hotel. 
But retirement didn’t mean stepping away from purpose.
After moving with his wife into AVEO’s Shortland Waters village during the COVID years, Ken noticed something important: many people entering retirement lacked confidence in the kitchen, and with that came questions about independence, health, connection, and even identity. What started as a small men’s cooking group in 2021 soon evolved into regular community dinners for dozens of residents — creating not just meals, but friendships, belonging, and purpose.
Now, through his writing and community work, Ken is helping older Australians build confidence in the kitchen and rethink what ageing well can look like — one meal, one conversation, and one shared table at a time.
Find Ken’s recipes and more info at https://seniorsinthekitchen.com/
06:02 Starting a men's cooking group
13:55 How Cooking fosters community 
19:51 Adjusting to retirement cooking routine
21:26 Discussing Ken's passion for cooking
24:46 Preparing a delicious appetizerFor more on 100 Not Out go to www.100notout.com

100NO 686: Fat, Muscle & Bone: How to Use DEXA Scans, Nutrition & Exercise to Age Magnificently

Today Marcus shares his recent experience with strength training, nutrition changes, and his very first DEXA scan. We then put the spotlight on Damo as we ask him everything around body fat percentage, bone density, metabolic rate, and the often-overlooked dangers of visceral fat. 
Damo provides his expert insights on measuring health progress, the impact of macronutrients, and why sustainable change matters more than short-term results. Whether you’re curious about body composition metrics or just looking for practical tips to optimize your health as you age, this episode is packed with wisdom, inspiration, and as always a touch of attempted humour.
05:40 Measuring body composition results08:31 Using DEXA for body metrics11:00 Understanding body changes with age15:35 Tips for improving bone health16:26 Tips for maintaining muscle health20:20 Cutting out carbs during the week24:33 Balancing macronutrients for weight gain27:24 Managing diet and exercise balance30:34 Discussing diet and aging

100NO 685: The oldest go karting group in Eastern Creek history

We had the recent exhilarating experience of going go karting with residents from Aveo Bayview Gardens — a retirement village defying all stereotypes about growing older. 
With drivers as old as 87 burning rubber like Piastri, our time with this wonderful was another reminder that age is truly just a number. Through stories of competition, community, connection, and courage, we share what it truly means to keep living life to the fullest at every stage. 
The question to ask yourself out of today’s episode - What am I doing to defy the ageing stereotype? Compare your age to what’s “expected” of you, and consider what you’re doing to break those expectations. 
Thanks again to everyone at Aveo Bayview Gardens for having us. 
01:00 Elders trying adventurous activities03:15 Finding motivation in competition10:09 Building community through activities12:55 Importance of empathy in healthcare17:52 Recognizing unsung heroes

100NO 684: Celebrity Centenarians - The Secrets to Longevity from David Attenborough, Dick Van Dyke & Co

This week we celebrate the milestone 100th birthday of legendary broadcaster David Attenborough and discuss the inspiring lives of celebrity centenarians like Dick Van Dyke. We reflect on how these remarkable individuals serve as mentors for positive aging, the importance of optimism and purpose, and the power of growing through life’s challenges. And just how good is it when good news takes over bad news - congratulations Sir David on reaching 100 Not Out!
00:00 David Attenborough's 100th birthday celebration03:43 Living longer with joy de vivre09:49 Charles Eusta on aging and fame13:16 Dick Van Dyke's decision not to retire16:56 Longevity and public figures17:41 Overcoming hardships and personal growth23:24 Overcoming personal setbacks24:36 Life phases and living situations

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