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

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

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

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

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 Conflicts

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:

00:00 Debating Mediterranean Diet Variations

In this chat we discuss what it really takes to bring the magic of events and travel back home.

- **Bringing Holiday Energy Home**  

- **The Art (and Challenge) of Integration**  

- **Embracing Slow Food and Quality Time**  

- **Sharing Love and Appreciation**  

- **Family, Connection, and Practical Rituals**  

**Key Takeaways:**

- It’s natural to feel a post-holiday low, but bringing home even a small tradition or change can help keep the spirit alive.

We hope this episode inspires you to cherish your best experiences and bring a little piece of them home, every day.

**Connect & Share:**

Thank you for tuning in to 100 Not Out, where we believe every day is a chance to make the rest of your life the best of your life.

In this episode of 100 Not Out, we welcome Dr. Jeremy Pont—consultant chiropractor, non-surgical spine, and regenerative medicine expert—onto the show to dive into the world of stem cells and their role in joint and spinal health. We start by sharing Jeremy’s fascinating journey from a rugby injury in the Northern Territory to pioneering cutting-edge work in regenerative medicine across Europe and Australia.

We discuss the difference between platelet-rich plasma (PRP) and adipose-derived stem cells, with Jeremy helping us understand why stem cell therapy goes beyond what PRP can offer for difficult cases of arthritis and degeneration—especially when traditional manual therapies or surgery don’t provide solutions. We learn how fat-derived stem cells can offer hope for those not suitable for surgery and how this approach is becoming more accessible, though still mostly in its early stages here in Australia.

As chiropractors, Damian and Jeremy reflect on when these innovative interventions might make sense, particularly for individuals struggling to maintain mobility and quality of life as they age. Jeremy explains how stem cells not only help rebuild tissue but also support healing through anti-inflammatory and paracrine (cell-signaling) effects, and how maintaining movement post-treatment is crucial for recovery.

Towards the end, we zoom out to look at the bigger picture: the massive potential these therapies have to reduce morbidity and extend quality years of life for many people. We wrap up by pointing listeners to Dr. Jeremy Pont’s resources for more information and reiterating our commitment to mastering the art of aging well—always in pursuit of making the rest of our lives the best of our lives!

For more on Dr Jeremy go to https://stemcellsolutionsinternational.com/ or find him on the socials.

00:00 Journey to Stem Cell Innovation

On this episode of 100 Not Out, we come together for a heartfelt recap of our latest adventure in Sardinia—one of the world’s famed Blue Zones where longevity is the norm, not the exception. Fresh off our third trip to the Italian island, we unpack what makes this region so uniquely life-affirming for both men and women and explore the fundamental lessons we’ve gleaned from immersing ourselves and our group in local traditions, food, and, most importantly, community.

From bustling markets to quiet mountain villages, we share vivid stories of the people we’ve met, the powerful sense of family and connection woven into daily life, and the candid moments that left a lasting impression. We discuss how Sardinian culture—rooted in resilience, purpose, and heartfelt relationships—delivers practical takeaways for living a better, longer life anywhere in the world.

Whether you’re a longevity enthusiast or simply curious about what makes Blue Zones so special, this episode captures the spirit of Sardinia and offers inspiration (and a few laughs) on how to master the art of ageing well.

00:10 “Sardinian Longevity Experience Overview”

There were tears on our recent Longevity Experience in Ikaria. The lessons of love and community were enough to make grown men and women cry. Happy tears at being welcomed in to people’s homes. Happy tears at being able to come together over food and wine. Happy tears at being able to get clarity on what’s required for the future.

And it opens up the conversation today on this episode – how do we go at all the different ways we love (of which there are seven).