100 Not Out

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...

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...

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 discus...

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 ca...

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”...

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 ofte...

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...

Today we revisit the timeless wisdom of the late Dr. Walter Bortz—a true pioneer in longevity science – and alumni of the podcast who joined us on  episode 5 ! Drawing inspiration from Bortz’s book, “The Roadmap to 100,” we break down his 14 enduring principles for a long, vibrant life. From the necessity of movement and the power of mindset, to the importance of purpose, connection, and even cele...

This week, we share an upcoming major milestone— 100 Not Out soon turns 13 years young as a podcast— we’re entering teenagehood! We dive into the importance of breaking ageing stereotypes – no matter your age – as well as the realities of setting achievable fitness targets when society encourages sedentary living. We discuss the value of incremental progress, and why those sustainable changes ofte...

This recent article on the journalist’s parents who are ageing well has provoked a conversation on what it takes to be a “super ager” in today’s world. The terms is now used to define people who are ageing gracefuly and not buying into the ageing stereotype.  The question is - are you a super ager and if not, what can you do to put yourself in that category? These six “secrets” are a good place to...

Today we take on one of the biggest controversies to shake the health and longevity world: the fallout from Dr. Peter Attia’s connection to Jeffrey Epstein . With over 1700 emails exchanged—some vulgar and indefensible—we discuss how this impacts the trust people place in health professionals, the role of the media in holding those in power accountable, and how personal behavior can irreparably da...

This week, we dive deep into the art of truly living—no matter our age. Inspired by a powerful quote from Patricia Cornwell’s crime fiction series Scarpetta we unpack why it’s so easy to slip into comfort, how delaying our dreams until retirement can leave us disappointed, and why actively embracing change matters now more than ever.  We share personal stories about creating the “good old days” wi...

Today we explore what it really means to slow down in  2026, savor quality time with those we love, and how adopting some European traditions could help us bring more joy and meaning to our often rushed and stressful Australian gatherings. With a European Christmas as the backdrop, Damo shares stories of candlelit fir trees, freshly fallen snow, and leisurely family days. We open up about the beau...

This week we dive straight into one of the biggest nutritional shake-ups of the decade: the introduction of America’s inverse food pyramid. With a fresh perspective (and a touch of jetlag), we break down what this new model means for our understanding of a “healthy” diet, why the pendulum has swung towards animal protein and whole foods, and how grains have found themselves at the smallest tip ins...

In the spirit of all things 2026, we kick off the new year by reflecting on our inspiring interview with Peg (last week’s episode), a trailblazing 103-year-old who radiates humility despite her remarkable achievements. Our conversation explores the importance of goal-setting, authenticity, and finding purpose—whether it's running  5K in 20 minutes (Damo’s goal for 2026) or simply creating meaningf...

Today on 100 Not Out we have the rare privilege of speaking with an extraordinary Australian whose life spans more than a century of history, change and contribution. The Honourable Margaret Lusink AM — born Margaret Rosanove in 1922 — is 103 years young and still carries the sharpness, clarity and humour that have defined her life and career. Peg - as she is affectionately known - is the daughter...

Happy New Year and welcome to 100 Not Out’s final episode for 2025! Today we’re looking ahead to the longevity and wellness trends that will shape 2026. As we reflect on 2025, we’ve noticed a steady approach to food: plant-based eating is still big, veganism has dipped, and people are turning their attention back to balanced diets like Mediterranean. We dive into the impact of Ozempic, renewed foc...

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,...

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’v...

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 transformationa...

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 sen...

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 sho...

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...

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 ingre...

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 charac...