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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

Today we tackle one of the hottest trends in health and longevity: infrared saunas. With social media awash in commentary — from skeptics to evangelists - and high-profile figures like Bryan Johnson dismissing their benefits, it can be difficult to separate fact from fiction.   To unravel the science, history, and practicalities behind saunas, we welcome Sebastian Mierau, founder of Clearlight Saunas International and a longtime expert in sauna technology and wellness.  Whilst Sebastian is a friend of Marcus, we don’t shy away from asking the hard questions that listeners want the answers to.    We explore the origins of both traditional and infrared saunas, discuss the potential health benefits and risks (including electromagnetic fields), and answer whether infrared saunas really stack up when it comes to improving longevity, recovery, and relaxation.  Whether you’re a sauna skeptic or superfan, this episode is packed with accessible science, practical advice, and some surprising perspectives on what it really takes to live a long, healthy, and enjoyable life.   05:21 Cultural history of saunas 08:28 Traditional sauna practices 10:27 How infrared saunas work 13:12 Explaining infrared heat sources 17:32 Innovative EMF shielding techniques 20:24 Understanding Infrared Types in Saunas 24:34 Sauna's calming infrared effects 28:31 Infrared vs. Hot Rock Saunas 32:36 Infrared therapy in Germany 33:31 Infrared saunas and body temperature 42:38 Future of biohacking and vegan longevity

Today we dive into what it really means to age well, using lived experience as the guide versus the latest lab-based research.  Fresh off the City to Surf run—despite a pesky calf injury— Damo shares his lessons from pushing physical limits in his 50s, as we challenge the narrative that we should slow down as we age.  On this ep we explore the difference between “old man / woman injuries” and the badges of honour that come from being actively engaged in life.  We touch on inspiring stories of longevity, from 90-year-old athletes to the wisdom of Blue Zones, and reflect on the importance of staying competitive—no matter your age.  Plus, get a peek into our upcoming travels to Sardinia and Ikaria, where we’ll continue searching for the secrets of exceptional longevity. If you’re a crazy one and want to book a last minute spot - we may have one remaining. Details at www.100notout.com 03:08 The importance of moving despite the risk of injury 07:53 Being competitive  09:32 Overcoming aging health myths 15:09 Discussing supplements and longevity secrets   Photo by sporlab on Unsplash

Welcome to another episode of 100 Not Out, the show committed to helping you master the art of aging well. In this episode, Marcus Pearce and Dr. Damian Kristof return from their latest adventure in Sardinia, eager to share five powerful longevity lessons gleaned from the heart of one of the world’s Blue Zones. From game-changing insights on the role of ancient durum wheat and the stark differences in bread-making, to the inspiring everyday movement habits of Sardinian centenarians, and the deeper history behind a region renowned for its long-lived residents, this episode is packed with eye-opening stories and actionable takeaways. Whether you want to understand the secrets behind nutritious Mediterranean meals, the importance of persistent movement, or the communal ties that shape exceptional longevity, this reflection will inspire you to rethink what it means to live well—no matter your age.   We are back in Sardinia from September 16-22. And Ikaria September 8-14. All the details at www.100notout.com 04:30 Processing and refining wheat issues 14:44 The power of eating together 19:43 Olive oil consumption guidelines 21:17 Adding fruit to salads 23:39 Discussing Seulo’s longevity success

SEPTEMBER EUROPEAN LONGEVITY EXPERIENCES ARE COMING We are in Ikaria from September 8-14 and Sardinia from September 16-22. Click the links for all the details.  Today we step into the ring for a "Battle Royale" of philosophies: Blue Zones versus Bryan Johnson.  The growing divide between biohacking and the time-tested, lifestyle-based secrets of the world’s longest-living populations. From stories of 108-year-old golfers to the role of philosophy, science, diet, and social connection in health, we examine what truly lies at the heart of longevity. Is it lab results, supplements, and routine blood tests? Or is it wine with friends, daily movement, and the kind of social connection you can’t measure with data? Or perhaps a bit of both? Get ready to question the role of science as the new religion, the nuances in nutrition and lifestyle advice, and how we each can navigate our own path to a long, vibrant life. 01:00 Different approaches to longevity 06:04 Prioritizing real-life experiences over lab research 07:18 Doubting Data's Wholesomeness 12:18 Acknowledging and managing stress 14:28 Debating belief in chiropractic science 18:02 Adapting and Expanding Philosophies 21:05 Discussing wine, traditions, and health 26:42 Fresh fish vs canned tuna comparison 29:19 Celebrating and upcoming group trips

Whilst this episode comes out, we are in Sardinia running our July Longevity Experience. The locals are a very different type to the world’s “healthiest” man.  Today we explore the recent revelation that the world’s self-proclaimed healthiest man, Bryan Johnson, has autoimmune gastritis (AIG).  What does this mean for health philosophies, the role of environment versus genetics, and the dangers of a rigid approach to wellness?  Today we unpack the science, challenge long-held beliefs, and share what we think it means for the narrative of longevity.  SEPTEMBER EUROPEAN LONGEVITY EXPERIENCES ARE COMING We are in Ikaria from September 8-14 and Sardinia from September 16-22. Click the links for all the details.  07:38 Personal health journey and challenges 12:33 Reminiscing about cheap childhood candy 14:47 Discussing gastrointestinal issues 19:03 Challenges of long-term fasting 19:49 Bryan Johnson's health reflections 24:27 Discussing gastrointestinal inflammation 26:09 Tony Robbins and vegan journey 30:07 Comparing vitamins in tablets vs. apple 33:02 Discussing autoimmune conditions

SEPTEMBER EUROPEAN LONGEVITY EXPERIENCES ARE COMING We are in Ikaria from September 8-14 and Sardinia from September 16-22. Click the links for all the details.  Today we’re talking about breaking the so-called "rules" of sleep and discovering true fulfillment through social connection, laughter, and a more fluid lifestyle.  Drawing insights from almost a decade of travelling to the Blue Zones of Ikaria and Sardinia, we explore why happiness and longevity often come from embracing flexibility, meaningful relationships, and letting go of rigid routines — even if it means sacrificing a perfect sleep score. 01:00 The limits of health tracking devices 05:15 Traveling with a friend for a decade 09:00 Heart rate variability and lifestyle adjustments 10:56 Breaking sleep and diet rules 15:48 Family investments and lifestyle choices 16:51 Importance of Social Time Photo by Kate Stone Matheson on Unsplash

In this lively chat we dive into the importance of physical vitality, community, and starting exactly where you are on your health and longevity journey - no matter your age or current ability.    From celebrating personal milestones in strength training to powerful lessons learned on the golf course with friends, we highlight how combining movement with social connection amplifies the experience of growing older with purpose and zest.    We celebrate listener wins, insights from longevity role models, and reflect on our own approaches—biases and all—toward living a fulfilling, vital life. Whether you’re just starting out or looking for renewed motivation, this episode will remind you: it’s never too late to start; and always too early to stop.    We are back in Europe in September for our Longevity Experiences to the Blue Zones of Ikaria and Sardinia! To join us in Ikaria from September 8 to 14, see all the info here.  For Sardinia (September 16-22), see all the info here.    04:42 Overcoming fitness insecurities 08:01 Starting at the beginning 12:10 Setting and restarting fitness goals 15:13 Discussing longevity and aging tips 20:02 Comparing lifestyle choices   Photo by Marija Zaric on Unsplash

This week it’s all about the social, including the challenges and joys of context shifting in work and life, and the importance of being present with the people around us.  After a heavy travel load, we share personal stories from event-filled weeks, discuss the importance of career fulfillment as a way to manage and appreciate the differences in people, and reflect on the role relationships and appreciation play in longevity and happiness.  And as you may have heard, we are going back to the Blue Zones of Ikaria and Sardinia in September. To find out more about joining us, head to 100notout.com And as always, continue making the rest of your life the best of your life! 06:21 Managing diverse people dynamics 10:26 Workplace culture and energy dynamics 14:18 Feeling Valued in the Workplace 16:42 Excitement for upcoming Sardinia trip 24:28 Reflecting on reconnecting at a funeral 27:03 Memorable gifts from family and friends Photo by JOSHUA COLEMAN on Unsplash

Embracing Spontaneity: How Aging Attitudes and Travel Plans Are Changing in 2026   Today’s conversation dives into the ever-evolving landscape of planning.  On the back of the announcement that we are going back to Europe in September to run two Longevity Experiences (click here for Ikaria and here for Sardinia), we discuss how this never would have happened back in 2019.  Long haul travel and spontaneity have rarely gone hand in hand. And global shifts—like the aftermath of COVID-19 and changes in consumer sentiment — are transforming not only the way we travel but the way we live our lives. Gone are the days of 10 year visions and planning long haul trips 12 months in advance. We don’t know what’s happening in 6 months let alone 12, and as a result, we are determined to “live each day as if it’s our last” perhaps today more than ever.    04:13 Consumer sentiment on travel and ageing 06:47 Impact of COVID on future planning 11:47 Shifts in Health Spending Behaviour 13:00 Flexible travel planning options 18:31 Wellness trends and longevity aspirations

In this episode, the conversation gets personal. Marcus opens up about his experience with scoliosis - both in himself and his daughter - and reflects on the ongoing balance between rehabilitation, strength, and self-care. Together, the hosts explore how to prioritize different areas of health and wellness when time and energy are limited, the significance of addressing small issues before they grow, and how even short daily habits can have a big impact. Using vivid analogies and real-life stories, they remind listeners that maintenance and prevention are the true keys to living a vibrant, healthy life—no matter your age.   In other news, we are running FOUR Longevity Experiences this year.  Sardinia July 16-22 Ikaria September 8-14 Sardinia September 16-22 Okinawa October 17-23 For details, availability and to apply to join us go to www.100notout.com   04:26 Importance of proper rehab 06:35 Importance of muscle rehabilitation 12:14 Overcoming pain struggles 15:47 Discussing recurring body dysfunctions 20:57 Always keeping the petrol tank full

What does it mean to embrace risk as we get older? From long-haul travel to the stories of our recent guest Chris Hobson - who has run over a hundred marathons post-retirement— and lessons from longevity legends like Sister Madonna Buder, we dive deep into the importance of not letting fear or "playing it safe" shrink your world.    Whether it's keeping the spark alive with coffee, wine, and chocolate, or staying strong enough to climb ladders and chase new adventures, this episode challenges the stereotype of aging and encourages you to add more to life, not subtract. As always, get ready to be inspired to make the rest of your life the best of your life!   We are running FOUR Longevity Experiences this year.  Sardinia July 16-22 Ikaria September 8-14 Sardinia September 16-22 Okinawa October 17-23 For availability and to apply to join us go to www.100notout.com   03:32 Balancing risk with playing safe 09:13 Maintaining habits to avoid decline 12:44 Embracing urgency with age 14:15 Improving strength and balance Photo by Kamil Pietrzak on Unsplash