100 Not Out

100NO 645: B6 Toxicity - Fact or Fiction

Today we dive into the hot topic of vitamin B6 toxicity. Fun fact: most B vitamins, including B6, are produced in the gut by our own bacteria! Today we debunk myths about B6, discussing how supplementation should always complement a healthy diet—not replace it. Key lesson: mega-dosing on isolated B vitamins can be risky, especially when they’re found in everything from protein shakes to multivitamins. Always check your supplement labels, consider your total nutrient load, and consult a knowledgeable health practitioner before adding new supplements to your routine!
 
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 644: Timing, Excuses & Why Tomorrow Never Comes

Today we dive into the tricky world of timing, decision-making, and the classic excuses that hold us back—like “I’m too busy” or “It’s just not the right time.” Through insightful stories and a few memorable parables, we challenge listeners to stop waiting for the perfect moment to invest in health and wellbeing. Whether it’s starting new habits, focusing on longevity, or kicking excuses to the curb, we discuss practical strategies that go beyond the “right time” - because waiting can come at a cost. Tune in for a motivating conversation on mastering the art of aging well!
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 643: Microbiome Diversity & The 75 Food Challenge

Marcus has been having a similar breakfast and lunch and wonders if his microbiome diversity is taking a hit as a result. 
 
Damo has all the answers to the big questions on microbiome diversity - how it happens, how to improve it, and why it’s not as easy as we hope. 
 
The boys reference Dr Ivo Pirisi - their host on their Sardinian Longevity Experiences - and his challenge of consuming 75 different foods in a week. It’s not as simple as it sounds. And all listeners are invited to give it a crack!
 
For more on Damo go to www.damiankristof.com
For more on Marcus go to www.marcuspearce.com.au
 
Photo by Jacopo Maiarelli on Unsplash

100NO 642: Biological age testing and the misinformation maelstrom

Biological age testing is all the rage at the moment. Recent media coverage raises some good points about the ease of confusion, in spite of and perhaps because of the influx of information that we are constantly bombarded with. 
Damo has a long history in biological age testing and as a result can give some important context to what was measured 30 years ago compared to what is measured today - and how it’s done. 
Given that results can vary by up to 9 years (according to the latest research), more caution than ever is required when having testing done - and knowing what’s being tested, and how vital it is or isn’t to your health and longevity - is more important than ever before. 
Enjoy the episode!
For more on Damo go to www.damiankristof.comFor more on Marcus go to www.marcuspearce.com.au

100NO 641: When friends don't call

A regular listener of the podcast (shout out to Ryan) has sent us through an email about friendships – and what do when you’re the one doing all the organising and keeping the group together.
It’s a position many people find themselves in. If you’re the connector of your group, you’d be forgiven for having moments of “stuff it, I’m doing this anymore” when it feels like people take your role for granted.
With social being such an important part of longevity, we discuss Ryan’s challenge and all the spin-offs that occur from the modern-day social conundrum.
Photo by Priscilla Du Preez 🇨🇦 on Unsplash

100NO 640: Mr Winter Olympics | 97 year old Geoff Henke AO

It’s not an understatement to say if it weren’t for our guest on 100 Not Out today we may never have had some Winter Olympic heroes like Steven Bradbury, Zali Steggal, Alisa Camplin, Lydia Lassila, Torah Bright and so many more ...
 
Geoff Henke AO is a seminal figure in Australian winter sport, with a multifaceted legacy as both an elite ice hockey player and an influential sports administrator ... 
 
“Mr Winter Olympics” was inducted into the Australian Sport Hall of Fame in 1993 after an incredible contribution to Australian sport ... Henke represented Australia in ice hockey for over 13 years, and represented Victoria nine times, captaining the team in 1959. He was the chief de mission of Australia’s winter olympic team for two decades ... was awarded an Order of Australian in 1987 and then was made an Officer of the Order of Australia in 1999 ... and in 2008 he became the first Australian to be made a lifetime member of the International Ski Federation. 
 
Damo met Geoff at a new local restaurant - The European - recently and got chatting to the 97 year old icon about life, longevity and legacy. Today we bring that conversation to life on 100 Not Out.

100NO 639: The Art of Staying Inspired: Damo puts Marcus in the Hot Seat

In this heartfelt and energizing episode of 100 Not Out, Marcus and Damian switch things up with Damo taking the agenda and Marcus firmly in the hot seat. 
The duo reflect on Marcus’ journey as a speaker, his passion for energising audiences about the art of ageing well, and the secrets behind his ever-present enthusiadsm. Through vulnerability and laughter, they unearth what keeps the fire burning after years of inspiring others, what happens behind the scenes before Marcus steps on stage, and how both men stay true to their core messages—on stage and in real life.
More than anything, this is an episode on the ups and downs we face as we go about living a life of purpose, and the decision to go all out at winning in all areas of life and not just a few. 
The Art of Staying Inspired: Damo puts Marcus in the Hot Seat

100NO 638: The Social Secret Sauce of Longevity

Damo has found a new love in his local area – The European restaurant! He has cheekily announced them as a new sponsor of the podcast! 
But part of the magic of the new establishment is a chance meeting Damo and his wife Amber had of a 97 year old gentlemen with a fascinating life story to tell. 
How did this conversation happen? And why is it so important when mastering the art of ageing well? All the answers – and more – on the pod.
For more on Damo go to www.damiankristof.comFor more on Marcus go to www.marcuspearce.com.au

100NO 637: Where Longevity is Won: What you can & can't control

In this episode we take a deep dive into the topic of control and its impact on longevity.
Reflecting on last week’s interview with centenarian Henry Martell, the conversation explores which aspects of health, wellbeing, and aging are truly within our control, and which are simply part of life’s roulette.
Key Talking Points
Rule Breaking & Longevity:Marcus and Dr. Damian discuss the ‘rule-breaking’ spirit of their centenarian guests, exploring how not following conventional rules and doing things ‘your own way’ may add zest to life.
Movement: The Non-Negotiable:Despite Henry Martell’s playful attitude toward exercise, Dr. Damian strongly reports that movement is a non-negotiable for aging well. While many aspects of longevity are optional or negotiable, regular movement is essential to maintain independence and quality of life.
Control vs. Influence:
The hosts examine what is truly within our control as we age. They stress that while you can’t always control your circumstances or genetics, you can control your actions and environment—from food choices to physical routines, and even your social circles.
Rehabilitation & Taking Ownership:Dr. Damian shares his personal journey overcoming knee pain in his late 30s and advocates for self-responsibility. He highlights the importance of consistently doing the ‘boring but crucial’ rehab and movement work, rather than being a passive victim to pain or age.
The Power of Mindset:Drawing on stoic philosophy and Viktor Frankl, the conversation explores the importance of choosing your response to life’s challenges and reframing how you see ‘control’ in daily situations.
Quality Over Quantity:The goal isn’t simply to live to 100+, but to do so in ‘good nick’—feeling vibrant, connected, and strong, right up to the end. Tommy Hafey is cited as an example of living a full, high-quality life, with only a few weeks of decline at the end.
Genetics, Environment, and the Future:Genetics are largely outside our control, but how we ‘interact’ with them (through choices and environment) remains a potent lever. The hosts muse about future knowledge in genetics and health, and the excitement of learning more in the years to come.
“Almost everything that most people suggest is required for longevity is optional—I just don’t think movement is optional. I think you’ve got to do it.” – Dr. Damian Kristof
“You can’t change your gene profile, but you can control the environment you put your gene profile in.” – Marcus Pearce