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" 07:44 "Shifting Views on Nutrition" 12:12 "Calories Are Calories Truth" 16:05 "Calorie Intelligence vs. Information" 20:25 "Non-Alcoholic Fatty Liver Origins" 21:46 "Nutrition Confusion Explained Simply"

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