100 Not Out

Today we dive into sleep habits. In this episode, we explore insights from our recent trip to Okinawa - including our unforgettable visit with the legendary 94-year-old bar owner Kimiko, whose unconventional sleep schedule led us to question universally accepted sleep rules. 
We discuss the science behind sleep and readiness scores, local lifestyle adaptations, and the powerful influence of purpose, movement, and stress levels on health and vitality. A key theme that emerges is how, when other pillars of healthy living are strong, breaking common “sleep rules” might not stand in the way of thriving well into old age.
05:54 Inspiring 95-year-old's exercise routine
08:17 Balancing work and family life
10:36 Discussing sleep perspectives in blue zones
13:32 Physical stress and movement in Ikaria
18:01 Overcoming sleep deprivation
21:37 Factors affecting sleep quality
22:40 Discussing Ikigai and Longevity Research
 

From Spam to Bitter Melon and Pig Faces; Food in Okinawa is not necessarily what you’ve seen on the Blue Zones documentary or elsewhere in popular media. Fresh from our journey to Okinawa, this week we dive deep into the unique food culture of the Japanese island famed for its longevity. Our conversation focuses on the genuine, traditional Okinawan diet—touching on everything from the surprising prevalence of Spam and the creative use of the whole pig, to the local love affair with bitter melon and the remarkable scarcity of fish. 
We share firsthand reflections on the blend of Chinese, Japanese, and American influences that shape what ends up on the Okinawan table, our experience of sharing meals prepared by locals in their 80s, and key insights into how food traditions may intersect with healthy ageing. 
We’ll be back in Okinawa next year, as well as Sardinia April 28 to May 4, Ikaria September 7 to 13. All the details at www.100notout.com
00:00 Longevity, Diet Changes & Okinawa
03:23 Spam in military history
06:33 Okinawa's Cultural and Historical Influence
10:15 Enjoying Bitter Melon and Papaya
13:06 Okinawa and Chinese dietary traditions
16:26 Okinawan cultural identity discussion
22:21 Okinawan diet history and myths
23:21 Back from Okinawa trip
 

Konnichiwa and welcome to another episode of 100 Not Out! This week, we join you from Okinawa, Japan, at the halfway point of our immersive 7-day longevity experience. Together, we share vibrant stories of exploring traditional food markets, dining with locals well into their 90s, and uncovering the secrets behind Okinawa's world-renowned longevity culture. From hands-on cooking classes and hidden karaoke bars to eye-opening contrasts between generations, we dive deep into the practices, people, and purpose driving Okinawan vitality. Tune in as we recount our heartfelt encounters, nutritional discoveries, and the enduring spirit of some of the island’s oldest — and happiest — residents.
 
05:18 Okinawa's inspiring retirement lifestyle
08:35 Food and digestion insights
09:41 Japan taking control and meal details
14:12 Kimiko’s daily exercise routine
15:54 Nostalgic home bar vibes
20:45 Adjusting to new meal habits
25:09 Leaving for homestay adventure
 

As you listen to this we will have recently finished delivering a keynote presentation in Japan for the MeDiet Conference in Tokyo. Today’s episode focuses on Damo’s new presentation around the microbiome and what he’s discovered on our trips to the European Blue Zones of Ikaria and Sardinia - especially Sardinia’s “maggot cheese”. 
In this episode, we give you an exclusive sneak peek into Damo’s upcoming presentation, delving into the fascinating world of gut health, how quickly our microbiome can change with diet, and the unique Blue Zone traditions like Sardinia’s maggot cheese. We also discuss the real role of fermented foods in different cultures, how the Japanese diet influences longevity, and the intersection of tradition with modern health trends. Join us as we explore the art of aging well — one curiosity (and morsel of maggot cheese) at a time!
09:02 Exploring sheep's cheese probiotics
11:58 Discussing adaptation to new foods
16:40 Incorporating fermented foods daily
17:36 Homemade vs. Commercial Fermented Foods
21:38 Exploring Gut Microbiome Changes
 
2027 LONGEVITY EXPERIENCES
We are in Sardinia April 28 to May 4 in 2027, and in Ikaria September 7 to 13. We expect to be back in Okinawa in October of 2027. For all the details and to apply to join us on any of our trips go to www.100notout.com
 

On this explosive episode we dive into the controversy surrounding the recent recall of Andrographis — a herbal remedy many of us rely on for immune support and viral infections. 
With confusion and outrage sweeping through the naturopathic and health communities, we bring our experience and unfiltered passion to question the motivations behind regulatory decisions, examine the role of big pharma, and unpack the consequences of making traditional herbal medicines too easy for us all to access on store shelves. 
Together, we explore how this impacts both practitioners and everyday consumers, discuss safer ways forward, and fiercely advocate for a return to practitioner-led holistic care. If you care about your natural health arsenal, this episode is essential listening.
01:30 Issues with herbal medicine regulation
07:55 Concerns about pharmaceutical industry influence
12:40 Impact of corporate pricing on health
15:01 Naturopathy insurance coverage changes
21:27 Need for industry overhaul
 
2027 LONGEVITY EXPERIENCES!
We are off to Sardinia from April 28 to May 4, Ikaria September 7 to 13 and Okinawa in October. For all the details go to www.100notout.com or email marcus@marcuspearce.com.au
 

We realised on our most recent trip to Europe running our Longevity Experiences that we would surpass 100 nights together. 101 to be exact, not including stopover days, rest days and the like. 
 
10 years of running these events hasn’t dampened our appetite. In many ways, we feel like we are just getting started!
In this nostalgic episode, we not only discuss the lessons learned from our most recent trips to the European Blue Zones of Sardinia and Ikaria - we explore what truly fosters longevity, the power of community and connection, and why the social side of healthy aging is as essential as ever. 
We talk about the realities of village life in Blue Zones, the value of diversity and difference in community, and why not everything that matters can (or should) be measured. Plus, we reveal our 2027 dates - Sardinia will be April 28 to May 4 and Ikaria September 7 to 13. 
08:31 Appreciating Life in Australia
10:53 Choosing what to measure in life
15:12 Social impact on longevity markers
17:42 Living an exceptional, happy life
21:14 2027 details announced. 
 

After Damo throws me under the bus for my seasonal snoring habits (aka when in Europe and we’re rooming together), we discuss the serious nature of snoring. 
Whilst sleep clinics might be all the rage, Damo’s firm view is that most regular snoring is extremely preventable. 
Damo outlines four key ingredients that must be eliminated or introduced in this intriguing, insightful and at times downright hilarious episode. 
Don’t snore your way through this one. Wake up! And do what it takes to give yourself - and your family (and occasionally your business partner) a good night’s sleep. 
 
05:41 Importance of Sulfur-Free Wine
06:50 Managing histamine with diet choices
12:20 Giving up beer and dirty spirits
15:34 Herbs for detoxification support
18:10 Vacation eating habits

Are you good at bad habits? And how do you become great at good habits? On this episode we dive deep into the power of repetition and routine—how our daily habits, both good and bad, shape our health, longevity, and overall experience of life. 
Whether it’s what we’ve observed in the European Blue Zones to reflections on personal routines like coffee rituals and phone use, we examine the uncomfortable truth: we can become highly skilled at even our worst habits. 
05:49 Learning from Longevity Cultures
07:55 Avoiding bad habits in ageing
11:17 Embracing lifestyle choices
14:19 Exploring personal lifestyle choices
18:18 Discovering Real Coffee Taste

What a joy it is to have international bestselling author Bronnie Ware join us for the third time on 100 Not Out. 
On episode 39 we discussed the global bestseller The Top 5 Regrets of the Dying, on episode 213 it was her new release Bloom, and today it’s the groundbreaking foray into fiction, Kookaburra. 
Taking a big leap, and in this case an author going from nonfiction to fiction, is filled with challenge. On this episode we discuss all matter of things with Bronnie, from ageing and creativity (are we ever too old to try new things?), self-doubt and external expectation and more. 
We loved this chat with Bronnie, and if you did too, we have no doubt you’ll enjoy Kookaburra. Marcus has read it and LOVED it, and we have no doubt you will too. 
Get your copy here. 
06:00 Writing the novel Kookaburra
10:38 Discussing the impact of gripping stories
14:08 Reader feedback and emotional impact
20:33 Joy of creative exploration