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 reflect on major wellness debates and headline-grabbing moments, including figures like Belle Gibson and Pete Evans, and talk about the rise of the “longevity” movement and the growing fascination with Blue Zones. This episode is packed with insights, laughs, and nostalgic stories as we share wisdom gained from our global travels and interviews with inspiring centenarians, highlighting how the definition of living well as we age has evolved.

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” 05:24 “Celebrate Fun Through Movement” 06:19 E-Bike = Lack of Effort 10:33 “Fitness Journey and Nutrition Focus” 15:00 “Embrace Sexuality for Longevity” 17:04 “Nutrition Isn’t Everything” 18:58 “Roadmap to 100 Review”

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” 04:30 “20% Stronger, Leaner, Flexible” 10:32 “Progress with 5% Increments” 13:45 Diet vs Exercise for Body Goals 17:33 “SuperAgers” 19:08 “White Water Rafting”

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 09:22 "Prioritizing Health and Vitality" 12:27 "Living the Good Old Days" 16:09 "Turning Regrets Into Lessons" 19:20 "Life's Unforgiving Reality" 20:56 "Finding Strength Through Hard Work"

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 beauty of simple, intentional togetherness and the power of new perspectives gathered overseas. Our conversation wanders from tradition and culture to the life-extending benefits of truly being present with each other—reminding ourselves that it’s the moments, not the presents, that count.

01:10 European vs. Australian Christmas Traditions 04:41 "Cozy Christmas Eve Traditions" 08:36 "Balancing Holiday Gatherings Perspectives" 12:56 "Quality Time Fosters Natural Balance" 16:34 "Australia's Evolving Cultural Identity" 19:31 "The Simplicity of Quality Time" 21:37 "Reflection and New Experiences"