100 Not Out

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 [email protected]

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

Today’s guest is someone we’ve been particularly looking forward to having on the podcast because she brings together several things we talk about constantly here on 100 Not Out: prevention, healthspan, women’s health, longevity—and perhaps most importantly, taking responsibility for our health before something goes wrong.

Dr Michela Sorensen is a Sydney-based GP, Fellow of the Royal Australian College of General Practitioners, women's health advocate, medical consultant and media commentator.

She has worked across metropolitan, rural and remote Australia, as well as internationally, and has particular expertise in women’s health, fertility, mental health and preventative medicine.

But there’s another reason we think Michela has a particularly interesting perspective on this conversation.

At just 35 years of age, with two children under two, Michela discovered a lump in the roof of her mouth during a routine dental visit. She assumed it was probably nothing. It wasn't. She was diagnosed with a rare form of mouth cancer.

So this isn't simply a conversation with a doctor who tells other people to be proactive about their health. Michela has experienced what it is like to suddenly find herself on the other side of the consultation room—as a young mother, a doctor and a patient confronting cancer.

Today Michela is the Co-Founder and Chief Medical Officer of Elme Health, a new preventative-health model designed around personalised, ongoing healthcare rather than simply waiting for symptoms to appear.

And we particularly wanted to talk to Michela about something we think we haven't explored nearly enough on this podcast: female health and longevity.

3:02 Discussing longevity and healthcare

5:48 Commitment to Listening in Medicine

9:54 Importance of Regular Health Checkups

17:10 Balancing healthcare tests and resources

19:36 Choosing the Right Heart Tests

22:21 Understanding subtle health changes

Welcome to episode 700 (!!) of Australia’s (and what we believe to be the world’s) longest-running podcast on mastering the art of ageing well. This milestone episode focuses in on the evolution of longevity and wellness over the past 13+ years. 

From the early days of simple, lifestyle-based approaches to the current landscape shaped by medical advances, cynicism, and shifting cultural trends. We discuss the transformation from “wellness” to “longevity,” the rise of cynics and extremes in the health space, changing gender dynamics, and the importance of living not just a long life, but a life filled with vitality, purpose, and joy. 

Whether you’re a longtime listener or tuning in for the first time, join us as we celebrate 700 episodes of empowering conversations on how to make the rest of your life the best of your life.

00:00 Reflecting on aging and travel experiences

04:30 Shifting perceptions on longevity

11:21 Trendy health food products

16:55 The shift in menopause treatment

19:53 Discussing longevity and cynicism

22:56 Cynicism about alcohol and ageing

25:45 Thoughts on Longevity and Life Quality

29:04 Discussing Marcus's book and success