All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

****

Sleep is the cheapest longevity tool on the planet — and most of us are doing it wrong. Dr jemma King, sleep researcher and author of *Sleep Smarter, Think Sharper, Feel Better*, breaks down the science of what actually happens when you close your eyes: from the human growth hormone spike that only hits in your first two sleep cycles, to why your late-night coffee is still in your bloodstream at 2 AM. This is one of those conversations that will change how you think about every single night. Practical, science-backed, and no fluff.

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
****
Sleep is the cheapest longevity tool on the planet &mdash; and most of us are doing it wrong. Dr jemma King, sleep researcher and author of *Sleep Smarter, Think Sharper, Feel Better*, breaks down the science of what actually happens when you close your eyes: from the human growth hormone spike that only hits in your first two sleep cycles, to why your late-night coffee is still in your bloodstream at 2 AM. This is one of those conversations that will change how you think about every single night. Practical, science-backed, and no fluff.

Sleep Expert WARNS: Going to Bed Late Is Quietly Shortening Your Life

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/c31450fe-dc42-4cc0-9168-b4eb00525649/transcript

 

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

****

 

Dr. Dani Antonellos is an osteopath with a doctorate in osteopathy, a personal trainer, and a former professional bikini bodybuilding competitor who recognised early in her career the dangerous disconnect between allied health practice and gym-based exercise. In this episode of Project 100, she and Mark Bouris work through the fundamentals of resistance training for longevity — covering exercise prescription, injury prevention, warmup protocols, progressive overload, and why movement, not rest, is almost always the right response to injury. The conversation is grounded in clinical experience and practical application, designed for anyone trying to make sense of the noise around strength training and long-term health.

&nbsp;
All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
****
&nbsp;
Dr. Dani Antonellos is an osteopath with a doctorate in osteopathy, a personal trainer, and a former professional bikini bodybuilding competitor who recognised early in her career the dangerous disconnect between allied health practice and gym-based exercise. In this episode of Project 100, she and Mark Bouris work through the fundamentals of resistance training for longevity &mdash; covering exercise prescription, injury prevention, warmup protocols, progressive overload, and why movement, not rest, is almost always the right response to injury. The conversation is grounded in clinical experience and practical application, designed for anyone trying to make sense of the noise around strength training and long-term health.

Dr. Dani Antonellos: The Biggest Mistakes People Make With Strength Training

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/46ffedaf-7b4d-4c53-b662-b4d7006cc6d8/transcript

Most Australians know alcohol isn't great for them — but almost nobody knows it directly causes 7 types of cancer, or that just 3 standard drinks a week raises breast cancer risk by 15%. Dr Chris Davis is a GP and addiction specialist who built a telehealth program to make alcohol treatment actually accessible — no waiting lists, no rehab wards, no judgment. In this episode we get into the chemistry of what alcohol actually does to your body, why your sleep is being quietly destroyed, and what the data says about who's really drinking at risky levels in this country. If you drink — or love someone who does — this one's worth your time.

 

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

****

Most Australians know alcohol isn't great for them &mdash; but almost nobody knows it directly causes 7 types of cancer, or that just 3 standard drinks a week raises breast cancer risk by 15%. Dr Chris Davis is a GP and addiction specialist who built a telehealth program to make alcohol treatment actually accessible &mdash; no waiting lists, no rehab wards, no judgment. In this episode we get into the chemistry of what alcohol actually does to your body, why your sleep is being quietly destroyed, and what the data says about who's really drinking at risky levels in this country. If you drink &mdash; or love someone who does &mdash; this one's worth your time.
&nbsp;
All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
****

Alcohol Expert: What Drinking Is Really Doing to Your Body

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/2adc2c99-b1e7-4adf-99ea-b4b80061a565/transcript

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

****

Lucas Aoun is a naturopath and men's health researcher with a Bachelor of Health Science whose work on natural testosterone optimisation gained the attention of Andrew Huberman. In this episode, he walks through the full hormone production pathway from the hypothalamus to the testes, explains which blood markers most GPs overlook, and outlines the lifestyle, nutrition, and supplementation strategies he has used to bring his own testosterone to near-1,000 nanograms per deciliter naturally. The conversation also covers structural causes of low testosterone, the role of HBOT and sleep in hormone health, and when TRT becomes the appropriate next step.

Check out Lucas's stack here: https://www.inb4supps.com/products/peak-t

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
****
Lucas Aoun is a naturopath and men's health researcher with a Bachelor of Health Science whose work on natural testosterone optimisation gained the attention of Andrew Huberman. In this episode, he walks through the full hormone production pathway from the hypothalamus to the testes, explains which blood markers most GPs overlook, and outlines the lifestyle, nutrition, and supplementation strategies he has used to bring his own testosterone to near-1,000 nanograms per deciliter naturally. The conversation also covers structural causes of low testosterone, the role of HBOT and sleep in hormone health, and when TRT becomes the appropriate next step.
Check out Lucas's stack here: https://www.inb4supps.com/products/peak-t

Biohacking Expert: How to Optimise Your Testosterone, Energy, Sleep & Longevity

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/5226ad8d-541b-4362-86cb-b4b900515f0a/transcript

Most people think longevity is about diet and supplements. Alexis Fernandez, cognitive neuroscientist, says the real killers are chronic stress, isolation, and outsourcing your brain to your phone. In this episode of Project 100, Mark Bouris sits down with Alexis to unpack what the science on centenarians actually shows — and it's simpler, and more confronting, than most people want to hear. From cortisol dysregulation to synaptic pruning to why resistance training is the best thing you can do for your brain, this conversation will change how you think about what it means to age well.

Most people think longevity is about diet and supplements. Alexis Fernandez, cognitive neuroscientist, says the real killers are chronic stress, isolation, and outsourcing your brain to your phone. In this episode of Project 100, Mark Bouris sits down with Alexis to unpack what the science on centenarians actually shows &mdash; and it's simpler, and more confronting, than most people want to hear. From cortisol dysregulation to synaptic pruning to why resistance training is the best thing you can do for your brain, this conversation will change how you think about what it means to age well.

 The Neuroscientist Who Says Chronic Stress Is Killing You Faster Than You Think (Alexis Fernandez)

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/cbab403b-177f-4c84-a7d7-b4800074b2ff/transcript

Most people taking supplements are wasting their money — not because supplements don't work, but because what they're swallowing never actually reaches the cells that need it. Bioavailability scientist George Kokkinis has spent 30 years at the intersection of chemistry, regulation, and human performance, and what he shares in this episode will change how you read every supplement label. From vitamin D3 and NMN to berberine, CoQ10, and omega-3s, we break down what's actually getting absorbed, what's heading straight to the toilet, and what to look for before you spend another dollar. This is the supplement conversation nobody in the industry wants you to have.

Most people taking supplements are wasting their money &mdash; not because supplements don't work, but because what they're swallowing never actually reaches the cells that need it. Bioavailability scientist George Kokkinis has spent 30 years at the intersection of chemistry, regulation, and human performance, and what he shares in this episode will change how you read every supplement label. From vitamin D3 and NMN to berberine, CoQ10, and omega-3s, we break down what's actually getting absorbed, what's heading straight to the toilet, and what to look for before you spend another dollar. This is the supplement conversation nobody in the industry wants you to have.

The Bioavailability Scientist: "Most Supplements Go Straight to the Toilet"

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/298abb5d-dd4d-4aab-aa21-b46b002a64c0/transcript

In this episode of Project 100, I sit down with one of Australia's leading cardiothoracic surgeons to understand what's actually happening inside your heart, what your cholesterol numbers really mean, and why the gap between men and women in heart disease outcomes is more serious than most people realise. This is the conversation that will change how you think about what you're doing to your body right now — not in 30 years' time.

Join my exclusive Mentored+ community: https://mentored.com.au/become-a-member/
Subscribe to the Mentored newsletter here: https://mentored.com.au/newsletter

In this episode of Project 100, I sit down with one of Australia's leading cardiothoracic surgeons to understand what's actually happening inside your heart, what your cholesterol numbers really mean, and why the gap between men and women in heart disease outcomes is more serious than most people realise. This is the conversation that will change how you think about what you're doing to your body right now &mdash; not in 30 years' time.
Join my exclusive Mentored+ community: <a href="https://mentored.com.au/become-a-member/">https://mentored.com.au/become-a-member/</a> Subscribe to the Mentored newsletter here: <a href="https://mentored.com.au/newsletter">https://mentored.com.au/newsletter</a>

Heart Expert: Dr Nikki Stamp on how Damage Starts in Your 20s and Most People Don't Know It

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/f12c942d-b101-449b-82f6-b48f00092027/transcript

Dr Stacy Sims is one of the world's leading exercise physiologists and nutrition scientists specialising in women's health, and she joins Project 100 to explain why the science women have been given is largely based on male data — and what that means for how women should actually train, eat, and protect their healthspan.

From the cellular differences between the sexes, to perimenopause, creatine, protein timing, Alzheimer's risk, and why sleep beats everything else — this is a conversation every woman (and the people who love them) needs to hear.

Dr Stacy Sims is one of the world's leading exercise physiologists and nutrition scientists specialising in women's health, and she joins Project 100 to explain why the science women have been given is largely based on male data &mdash; and what that means for how women should actually train, eat, and protect their healthspan.
From the cellular differences between the sexes, to perimenopause, creatine, protein timing, Alzheimer's risk, and why sleep beats everything else &mdash; this is a conversation every woman (and the people who love them) needs to hear.

Dr Stacy Sims: World Leading Expert On The Best Way for Women to Train, Eat & Age Well

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/d107584e-d267-43d2-83ed-b47f003fea65/transcript

Sebastian Oreb, better known as the Australian Strength Coach, has trained some of the world’s strongest athletes, including Hafþór Björnsson, Alex Simon, and elite professional athletes across multiple sports. 

In this episode of Project 100, Sebastian breaks down the science of building muscle, explaining progressive overload, the best rep ranges for muscle growth, and why strength is one of the biggest predictors of healthy ageing.

We also cover:
Progressive overload explained simply
Compound vs isolation exercises
The best rep ranges for building muscle
How often you should train
Strength vs hypertrophy
Why muscle matters for longevity
Common gym mistakes that limit results
How to build muscle safely at any age

Sebastian Oreb, better known as the Australian Strength Coach, has trained some of the world&rsquo;s strongest athletes, including Haf&thorn;&oacute;r Bj&ouml;rnsson, Alex Simon, and elite professional athletes across multiple sports.&nbsp;
In this episode of Project 100, Sebastian breaks down the science of building muscle, explaining progressive overload, the best rep ranges for muscle growth, and why strength is one of the biggest predictors of healthy ageing.
We also cover:
<ul>
<li>Progressive overload explained simply</li>
<li>Compound vs isolation exercises</li>
<li>The best rep ranges for building muscle</li>
<li>How often you should train</li>
<li>Strength vs hypertrophy</li>
<li>Why muscle matters for longevity</li>
<li>Common gym mistakes that limit results</li>
<li>How to build muscle safely at any age</li>
</ul>

Australia's No.1 Strength Coach: The Truth About Building Muscle and Strength

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/14e2ebd1-ade1-40f3-81d7-b47900871bda/transcript

Tim Piatowski is one of Australia's leading researchers on peptides and enhancement drugs, running the world's first steroid-checking trial and service.

In this conversation, we cover everything from what peptides actually are to the underground markets driving their use across Australia. Tim explains the science behind popular compounds like BPC-157 and GHK-Cu, the risks of unregulated products, and why Australia's regulatory approach is pushing people toward dangerous illicit markets. We also explore the potential for peptides in healthy ageing, injury recovery, and why our government's silence on this growing trend is creating more problems than solutions.

We speak about:

• What peptides are and how they work as signalling molecules 
• BPC-157 for tissue healing and inflammation reduction 
• GHK-Cu copper peptides for collagen synthesis and skin health 
• Growth hormone releasing peptides like CJC-1295 and tesamorelin 
• The contamination crisis in illicit enhancement drugs 
• Legal pathways vs underground markets in Australia 
• How peptides could transform healthy ageing and falls prevention

Tim Piatowski is one of Australia's leading researchers on peptides and enhancement drugs, running the world's first steroid-checking trial and service.
In this conversation, we cover everything from what peptides actually are to the underground markets driving their use across Australia. Tim explains the science behind popular compounds like BPC-157 and GHK-Cu, the risks of unregulated products, and why Australia's regulatory approach is pushing people toward dangerous illicit markets. We also explore the potential for peptides in healthy ageing, injury recovery, and why our government's silence on this growing trend is creating more problems than solutions.
We speak about:
&bull; What peptides are and how they work as signalling molecules &bull; BPC-157 for tissue healing and inflammation reduction &bull; GHK-Cu copper peptides for collagen synthesis and skin health &bull; Growth hormone releasing peptides like CJC-1295 and tesamorelin &bull; The contamination crisis in illicit enhancement drugs &bull; Legal pathways vs underground markets in Australia &bull; How peptides could transform healthy ageing and falls prevention

Peptide Expert on the Benefits, Risks & the Different Types

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/f8881f94-7327-4374-acf6-b46600389be9/transcript

Join Mark Bouris as he cuts through the noise to reveal the real secrets behind living a longer, healthier life.

Join Mark Bouris as he cuts through the noise to reveal the real secrets behind living a longer, healthier life.

Project 100 with Mark Bouris

Social links:

Follow the podcast:

47 clip(s)