100 Not Out

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 discuss the unique ways introverts and extroverts recharge, why it’s okay to set boundaries, and how friendship rituals can anchor us through life. Whether you’re looking to strengthen your circle or simply value the friends who stand the test of time, this episode is packed with heartfelt wisdom and encouragement for building lasting bonds.

02:00 Navigating friendships as we age

For more on 100 Not Out go to www.100notout.com

For more on Marcus go to www.marcuspearce.com.au

For more on Damo go to www.damiankristof.com

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 calorie quality matters just as much as quantity. 

04:57 "Belly Fat and Calorie Deficit"

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” are something to watch out for as we get older.

Hopefully you’ll find plenty of laughs, candid admissions, some good tips for being active as you get older, and as always a few shoutouts to listeners. Whether you’re someone who loves to go hard at the gym or prefers foundational movement and flexibility, this heartfelt (and sometimes cheeky) chat will help you reflect on your own approach to health and longevity.

06:04 "Health Journeys and Aging Strong"

08:20 Love vs. Judgment Mantra

10:26 "Popping Muscles With Age"

14:55 "Should Marcus Change His Mindset?"

17:28 "Daily Stretching and Fitness Routine"

20:46 Overtraining Leads to Negative Gains

Our Best of Playlists

Centenarians and graceful agers

Diet Episodes

Best of the Blue Zones

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 often trump diet, how movement and purpose fuel a long and vibrant life, and why quality of life matters as much as quantity. We talk about financial wellbeing, the importance of building resilience through healthy stress, and why the only way to truly understand longevity is to observe it up close.

As we reminisce about memorable guests, stories from the blue zones, and the wisdom we've gathered, join us as we celebrate the lessons, laughter, and inspiration that have carried us through more than a decade of 100 Not Out. Here's to making the rest of our lives the best of our lives!

04:37 "Social Connection Trumps Nutrition"

07:54 "Redefining Life After Work"

11:49 Movement vs. Nutrition: Key Insights

15:32 "Quality Over Quantity in Life"

17:14 "Choosing How We Age"

20:53 "Crab Mentality and Growth"

24:20 Strength First, Movement Matters

26:58 "Negative Effects of Chronic Stress"

30:13 "Aging Well Requires Financial Planning"

Photo byWaldemar Brandt onUnsplash

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 also tease our upcoming list of 13 lessons learned in 13 years of podcasting and invite you — whether you’re a new listener or have been with us since the beginning — to share your own takeaways from the show. No matter how long you’ve been tuning in, this episode promises warmth, wisdom, and a true celebration of living life to the fullest!

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 celebrating our sexuality, this episode serves as an enlightening audit for anyone wanting to make the rest of their life the best of their life.

00:00 “Dr. Walter Bortz’s Longevity Principles”

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 often trump quick fixes.

You’ll hear stories of our adventurous guests, who are constantly showing us that you’re never too old – to do almost anything!

For more on Damian Kristof go to www.damiankristof.com

For more on Marcus Pearce go to www.marcuspearce.com.au

00:40 “Celebrating a Milestone Together”

Photo by Markus Spiske on Unsplash

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 start. 

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 damage a professional reputation.

We discuss how we, as a community, should evaluate the guidance of experts when their character is called into question. We explore the responsibilities that come with influence—not just toward the people who follow us, but toward ourselves — especially when scandals break. 

This isn’t an easy or lighthearted episode, but it’s a vital and thought-provoking conversation about ethics, expertise, and the human choices that define us—both personally and collectively.

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” with our families, reflect on adapting and staying proactive, and reveal why movement and tough choices are essential ingredients for a long, meaningful life. This episode is a call for all of us to audit what really matters, get comfortable with a little discomfort, and take real steps to make every day count—even (and especially) as the years roll on.

05:38 Living Before It's Too Late