100 Not Out

100NO 664: How To Avoid An Awkward Christmas

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

100NO 663: Damo's 7 Year Cycle Questions

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

100NO 662: Longevity Evangelism & Nutrition Dogma

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

100NO 661: Is 10,000 Steps a Hoax?

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

100NO 660: Learning to swim at 62 to daily ocean swims | Mina Pontello is ageing brilliantly

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

100NO 659: From Indoor Skydiving at 86 to Switching Hemispeheres: How Pauline Milborrow is Redefining Aging

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
 
 
 

100NO 658: Why We Want to Live Longer but Don’t Want to Get Old

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
 

100NO 657: Why Making Life Too Easy Might Be Holding You Back From Ageing Gracefully

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 Conflicts04:01 Unconventional Paths Create Unique Experiences07:47 Embrace Difficulty for Resilience12:32 Overemphasis on Efficiency Hurts Resilience15:36 "Work as Necessary Convenience"17:31 Embracing Efficiency Over Cycling19:54 Efficiency & Challenges: Balance Needed

100NO 656: Decoding the Mediterranean Diet Myths and Secrets to Longevity

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 Variations04:56 “Cheese, Walnuts, and Surprises”08:59 Health Priorities: Sleep, Stress, Strategy10:59 Food: Catalyst for Conversation13:20 “Debate on Mediterranean Diet”17:19 Simplified Eating Traditions20:13 Exploring Gluten and Healthy Bread23:44 Podcast Engagement Instructions