Project 100 with Mark Bouris
- Episodes
- 48
- Released
- every two weeks
- Latest episode
- Nov 9, 2026
About the podcast
Join Mark Bouris as he cuts through the noise to reveal the real secrets behind living a longer, healthier life.
Episodes 48
Breathing Expert: This Mistake is Wrecking Your Sleep, Performance, and Decision-Making
We breathe 25,000 times a day without thinking about it... and that's exactly the problem. Breathwork coach and author Rory Warnock joins Mark to break down what conscious breathing actually does to your …
Show notes
We breathe 25,000 times a day without thinking about it... and that's exactly the problem. Breathwork coach and author Rory Warnock joins Mark to break down what conscious breathing actually does to your nervous system, your sleep, your performance, and your decision-making. This isn't meditation fluff. It's practical, science-backed techniques you can use tonight. From nasal breathing and the Bohr effect to why elite AFL players tape their mouths, this episode will change how you think about the one thing you do every second of your life.
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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.
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See omnystudio.com/listener for privacy information.
Sleep Expert WARNS: Going to Bed Late Is Quietly Shortening Your Life
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 …
Show notes
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.
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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.
See omnystudio.com/listener for privacy information.
Dr. Dani Antonellos: The Biggest Mistakes People Make With Strength Training
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 …
Show notes
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.
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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.
See omnystudio.com/listener for privacy information.
Alcohol Expert: What Drinking Is Really Doing to Your Body
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 …
Show notes
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.
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See omnystudio.com/listener for privacy information.
Biohacking Expert: How to Optimise Your Testosterone, Energy, Sleep & Longevity
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 …
Show notes
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.
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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
See omnystudio.com/listener for privacy information.
The Neuroscientist Who Says Chronic Stress Is Killing You Faster Than You Think (Alexis Fernandez)
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 …
Show notes
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.
See omnystudio.com/listener for privacy information.
The Bioavailability Scientist: "Most Supplements Go Straight to the Toilet"
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 …
Show notes
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.
See omnystudio.com/listener for privacy information.
Heart Expert: Dr Nikki Stamp on how Damage Starts in Your 20s and Most People Don't Know It
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 …
Show notes
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/newsletterSee omnystudio.com/listener for privacy information.
Dr Stacy Sims: World Leading Expert On The Best Way for Women to Train, Eat & Age Well
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 …
Show notes
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.
See omnystudio.com/listener for privacy information.
Australia's No.1 Strength Coach: The Truth About Building Muscle and Strength
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 …
Show notes
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
See omnystudio.com/listener for privacy information.
Peptide Expert on the Benefits, Risks & the Different Types
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 …
Show notes
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 preventionSee omnystudio.com/listener for privacy information.
Strength Training Expert on why women lose 10% muscle mass every decade after 30 & how to stop it
Maria Andriano is one of Australia's leading strength coaches whose incredible physique at 54 proves that muscle truly is the fountain of youth. In this episode, she reveals why building and maintaining muscle …
Show notes
Maria Andriano is one of Australia's leading strength coaches whose incredible physique at 54 proves that muscle truly is the fountain of youth.
In this episode, she reveals why building and maintaining muscle mass isn't just about aesthetics—it's your first line of defence against aging, illness, and frailty.
• Why women lose 10% muscle mass every decade after 30 and how to stop it
• The five compound movements every woman should master for longevity
• Post-workout nutrition timing that actually builds muscle (not just burns calories)
• How strength training during menopause can reverse hormonal decline
• Why the Ozempic generation is setting themselves up for metabolic disaster
• Maria's exact training split for maximum muscle gain with minimal gym time
• The truth about why most people plateau after years of training
All content is for informational purposes only and is not medical advice.See omnystudio.com/listener for privacy information.
Brain Expert: Why Dementia Is Australia's Number One Killer
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 …
Show notes
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.
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Professor Matthew Kiernan is CEO of Neura and one of the nation's leading neurologists tackling the growing dementia crisis.Kiernan explores why dementia is now Australia's number one cause of death, the modifiable risk factors that could prevent 45% of cases, and the groundbreaking monoclonal antibody treatments now available for Alzheimer's disease.
Kiernan explains how the Western Pacific region carries 60% of the world's dementia burden and why researchers are racing to develop blood biomarkers that could detect brain diseases decades before symptoms appear. We also get into:
• Why dementia has overtaken heart disease as Australia's leading killer
• The role of vascular health in brain function and cognitive decline
• Blood biomarkers coming within five years for early detection
• Monoclonal antibody treatments for Alzheimer's now available in Australia
• The connection between contact sports, head injuries and neurodegeneration
• How GLP-1 medications are showing promise for brain health
• Sleep's critical role in clearing toxic proteins from the brain
Join my exclusive Mentored+ community: https://mentored.com.au/become-a-member/
Subscribe to the Mentored newsletter here: https://mentored.com.au/newsletterSee omnystudio.com/listener for privacy information.
Professor David Heslop: Are there downsides to living longer?
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 …
Show notes
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.
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Professor David Heslop brings a unique perspective to longevity through his expertise in occupational medicine, military service, and biological threat assessment. From developing COVID protocols for the NRL to understanding genetic manipulation in laboratories, Heslop explores the hidden factors shaping our health future.
This conversation covers:
• Gene editing and its potential risks for future generations
• The concerning gap between wealthy and poor in accessing longevity technologies
• Australia's cautious approach to new medical testing versus other countries
• How AI will transform medical practice while protecting patient privacy
• The critical data we're missing despite drowning in health information
• Why living longer might create unexpected economic and social problemsThe all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
Dr. Anastasia Hronis: Dopamine expert on healthy habits that will improve your life!
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 …
Show notes
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.
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Dr. Anastasia Hronis brings unique expertise to addiction psychology, exploring how modern technology is rewiring our brains for dependency.
Her surname literally means "long years" — fitting for a conversation about optimising our relationship with dopamine-driven behaviours for longevity.
We spoke about:
• Understanding addiction versus obsession: the neurological differences
• How dopamine pathways become primed for unhealthy patterns
• Why poker machines and social media apps use identical addiction mechanics
• The critical role of frustration tolerance in building resilience
• Why today's youth face unprecedented challenges to mental wellbeing
• Practical strategies for "prescribed boredom" and digital detox
• The alarming parallels between gambling platforms and social media design
This conversation reveals how our convenience-driven world undermines the very psychological resources we need for a fulfilling, long life. All content is for informational purposes only and is not medical advice.The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
The Muscle Building expert: "These exercises are crucial for muscle gain"
Paul "Hazzo" Haslam brings decades of experience as a clinical exercise physiologist, having trained elite athletes from Olympic medallists to NRL players to cricket legend Brett Lee. In this comprehensive …
Show notes
Paul "Hazzo" Haslam brings decades of experience as a clinical exercise physiologist, having trained elite athletes from Olympic medallists to NRL players to cricket legend Brett Lee.
In this comprehensive episode, we dive deep into the science of building and maintaining muscle mass, strength training protocols, and the delicate balance between cardiovascular fitness and muscle preservation as we age. We spoke about:
• The truth about compound exercises and why they're essential for longevity
• How to structure strength training for maximum results without joint damage
• Why bigger muscles actually help control blood sugar and prevent diabetes
• The relationship between VO2 max and brain health, including dementia prevention
• Sarcopenia and how to recognise if you're losing muscle mass
• Nutrition timing and protein requirements for maintaining muscle after 40 • The posterior chain and why your glutes are disappearing with ageThe all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
Dr. Andrei Tutoveanu : The Oral Health Habits That Protect Your Teeth, Brain and Heart
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 …
Show notes
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.
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Dr. Andrei Tutoveanu brings dual expertise as both a pharmacist and dentist to reveal the critical connection between oral health and longevity.
Your mouth isn't just about teeth—it's a gateway that can either protect or compromise your entire body's health as you age. We spoke about:
• The surprising link between gum disease and Alzheimer's through chronic inflammation
• Why your mouth is the "dirtiest orifice" and what that means for systemic health
• How poor oral hygiene creates pathways for bacteria to reach your heart and brain
• The diabetes-periodontal disease cycle that feeds on itself
• Daily protocols: proper brushing technique, water picks vs. flossing, tongue scraping
• Acid vs. sugar "insults"—when to brush and when to wait
• Why dry mouth from alcohol and medications accelerates oral health decline.The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
This is the most critical Age Window for your Longevity with Dr Michael Bonning
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 …
Show notes
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.
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In this episode, Dr. Michael Bonning — former President of the AMA (NSW) — explains why ages 36 to 46 are the most critical decade for your long-term health and longevity.
Backed by longitudinal research and real-world clinical experience, he breaks down how changing your habits around alcohol, nutrition, movement, sleep and social connection during this window can shape your healthspan for decades to come.
If you’re in your late 30s or 40s, this conversation is a wake-up call.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
NMN, Berberine, Resveratrol: The New Science of Living Longer
In this episode, Mark sits down with Neal Mercado, Chief Science Officer at Melrose, one of Australia’s leading wellness brands. With a background in pharmaceutical sciences and more than 15 years in product …
Show notes
In this episode, Mark sits down with Neal Mercado, Chief Science Officer at Melrose, one of Australia’s leading wellness brands.
With a background in pharmaceutical sciences and more than 15 years in product formulation and clinical research, Neal brings rare insight into how supplements are actually developed, tested, regulated, and sometimes compromised.
Neal most recently advised on the creation of FUTURELAB, a product range dedicated to the science of ageing well. Together, they unpack what works, what doesn’t, and what consumers need to know in an industry crowded with noise.
This is a grounded conversation about longevity, metabolic health, and why scientific rigour matters more than ever.
In this episode, we cover:
• How supplement products are formulated and regulated
• The real risks of adulteration and misleading labels
• What a Chief Science Officer actually does
• The science behind berberine and metabolic health
• Why resveratrol remains controversial
• The biggest challenges facing the supplement industry
• How FUTURELAB approaches ageing well differently
• The rise of personalised health and precision medicine
• Where longevity science is heading nextSee omnystudio.com/listener for privacy information.
Why You Need to Pay Closer Attention to Your Teeth & Oral Health | Prof. Sue-Ching Yeoh
In this episode, Mark sits down with Sue-Ching Yeoh, an AHPRA-registered Oral Medicine Specialist with clinical appointments at Royal Prince Alfred Hospital and Chris O’Brien Lifehouse, and an academic role at …
Show notes
In this episode, Mark sits down with Sue-Ching Yeoh, an AHPRA-registered Oral Medicine Specialist with clinical appointments at Royal Prince Alfred Hospital and Chris O’Brien Lifehouse, and an academic role at the University of Sydney. This conversation goes far beyond dentistry. A/Prof Yeoh explains how the mouth acts as an early warning system for systemic disease, including autoimmune conditions, cancer, HPV, and chronic inflammation. She breaks down what gum disease actually is, why bad breath is often a medical issue rather than a hygiene one, and how lifestyle, genetics, vaping, smoking, and even social media trends are quietly damaging oral health
They also cover practical, no-nonsense advice most people never hear:
How to properly self-check your mouth
The truth about tongue cleaning, salt water rinses, whitening, and sensitivity
What tooth wear says about stress, nerve health, and aging
When cosmetic treatments help and when they mask deeper problems
Why early detection in oral health can be life-saving
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
Best of Project 100 in 2025: Gary Brecka, Jordan Sullivan, Dr Andy Galpin, Dr Steven Lu, Professor Sarah McKay and Dr Lila Landowski
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 …
Show notes
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.
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I loved talking to these experts on Project 100 from all around the world, each bringing different backgrounds, experiences and perspectives. Who would you love for me to interview on Project 100 next?
Here are some highlights from the standout episodes of the year:
0:00 – 10:45 — Gary Brecka
10:46 – 24:57 — Jordan Sullivan (Fight Dietitian)
24:58 – 32:06 — Dr Andy Galpin
32:07 – 42:35 — Dr Steven Lu
43:36 – 51:55 — Professor Sarah McKay
51:56 – 1:04:43 — Dr Lila LandowskiSee omnystudio.com/listener for privacy information.
Brain Expert (Dr Lila Landowski): The Tools & Practices You Need to Keep Your Brain Young & Healthy
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 …
Show notes
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.
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Dr Lila Landowski is a neuroscientist, lecturer at the University of Tasmania, and the Vice President of Science & Technology Australia.
In this episode, we break down the essentials of learning, memory, focus, and long-term brain health and what you need to stay sharp for life.
We cover how the brain changes with age, what drives neuroplasticity, and why motivation, attention, repetition and stress all influence your ability to learn. Lila explains the key lifestyle levers behind cognitive performance, including exercise, nutrition, sleep, stress management and mindfulness.We also explore the impact of social media on developing brains, the broader responsibility of government and media in promoting brain health, and why “brain capital” is becoming a global priority.
Lila closes with practical steps to protect your brain as you age and build long-term cognitive resilience.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
See omnystudio.com/listener for privacy information.
Bowel Cancer Expert: Why are so many young Australians getting diagnosed?
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 …
Show notes
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. Oliver Cronin joins me to unpack the truth about gut health, cancer prevention, and longevity.
A gastroenterologist with a Fulbright scholarship from NYU Langone and fellowship training at Westmead Hospital, Oliver has seen firsthand how lifestyle and environment are reshaping Australia’s health.We talk reflux, the rise in bowel cancer among young Australians, and why colonoscopies remain one of the most powerful tools for early detection. He explains how AI is transforming endoscopy, detecting pre-cancerous cells with remarkable accuracy, and how preventative health programs like Everlab are changing the game.
We also discuss what’s in your control: diet, fibre, exercise, and the tough conversations around alcohol and lifestyle. This is an unfiltered look at what’s really going on inside your body and how small, consistent changes can make the biggest difference to how long and how well you live.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
Infrared Saunas & Red Light Therapy: Tools to Boost Longevity
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 …
Show notes
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.
****
In this episode of Project 100, we speak with Sebastian Mierau and Johannes Jess, Co-Founders of Clearlight Saunas International, the global leaders in infrared sauna and light therapy.
They break down how heat and light can enhance longevity, explaining the science behind infrared saunas, EMF safety, and red-light therapy. You’ll learn how to personalise your sauna routine for better recovery, sleep, and long-term health — and why these tools are becoming essential for performance and wellbeing.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
What’s Really in Our Water & How It Affects Your Longevity | Professor Ian Wright
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 …
Show notes
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.
****
We all know water’s essential — but how safe is it, really?
In this episode, I sit down with environmental scientist Professor Ian Wright to uncover what’s actually in Australia’s water, how it’s being treated, and what that means for your long-term health and longevity.
From desalination plants and rural water systems to the growing threat of PFAS contamination, Professor Wright explains the hidden chemicals, the policies behind them, and how they can impact everything from your metabolism to disease risk.
If you care about your health, your environment, and the future of clean water in Australia — this one’s for you.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
The Power in knowing your Genetics with Zoë Milgrom
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 …
Show notes
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.
****
Today’s conversation dives into the world of genetics, prevention, and proactive health. I’m joined by Zoe Milgrom, co-founder of Eugene Labs, who is leading the charge in making genetic counselling and testing more accessible, affordable, and actionable for everyday people.
We’ll unpack why genetic counselling matters, how the testing process actually works, and what it means for your healthspan. From real case studies to the future of preventative medicine, this episode explores how understanding your DNA could be one of the most powerful health decisions you ever make.
Check out Eugene Labs website here: https://eugenelabs.com
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
Stress & Longevity: The Neuroscience & Tools You Need to Know with Dr. Lila Landowski
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 …
Show notes
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. Lila Landowski is a neuroscientist, lecturer at the University of Tasmania, and Vice President of Science & Technology Australia.
In this episode, we unpack the science of stress and its impact on longevity. You’ll learn how chronic stress influences neurodegenerative disease, why not all stress is bad, and the mindset shifts that help build resilience.
Dr. Landowski also shares practical tools to manage stress and improve sleep, the powerful role of social connection and prosocial behaviours, and the hidden downsides of alcohol and drugs in stress management. We also explore how continual learning and cognitive reserve can protect your brain as you age. If you want to understand how stress really affects your body and mind—and discover the science-backed tools to take control—this episode is a must-listen.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
Understanding Neurodegeneration & the new Alzheimer’s Drug Approved in Australia
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 …
Show notes
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.
In this episode of Project 100, Mark Bouris sits down with Dr. Emma Devenney, a cognitive neurologist and leading researcher at NEURA, to unpack what really happens to the brain during Alzheimer’s, dementia, and motor neurone disease. They discuss genetic risk, lifestyle factors, prevention, and the latest breakthroughs in treatment, including new therapies just approved in Australia.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
Understanding Menopause & Dementia Risk in Women with Dr Sarah McKay
***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 …
Show notes
***
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.
***In Part 2 of my discussion with neuroscientist Dr Sarah McKay, we kick off by looking at the prevalence of dementia—particularly Alzheimer’s—in Australia, and why women are disproportionately affected.
We also dive into the physiological shifts that occur during perimenopause—specifically the hormonal fluctuations that can affect brain function, sleep, and emotional stability. Dr McKay shares what the latest science says about Hormone Replacement Therapy (HRT): where it helps, where it doesn’t, and how it fits into the broader picture of women’s brain health.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
What Happens to Your Brain When You Become a Parent — and How It Affects How You Age | Dr. Sarah McKay
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 …
Show notes
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.
In Part 1 of this two-part series, I sit down with neuroscientist and author Dr. Sarah McKay to unpack the science behind parenthood, hormones, and brain plasticity. In part 1, we explore her career journey, the truth about “baby brain,” and how motherhood and fatherhood reshape the brain — not just in the moment, but over the course of your life.
Tune in for Part 2, where we dive into menopause and women’s increased risk of dementia and other neurodegenerative diseases.
One product I’ve recently added to my routine from the Bulk Nutrients range is their NMN Extend. It’s a science-backed blend of 10 powerful ingredients, including NMN, Resveratrol, and Hyaluronic Acid, designed to support everything from energy and muscle recovery, to skin hydration, joint health, and event mental clarity. Check out their NMN extend product here: https://www.bulknutrients.com.au/products/nmn-capsules
Eight Sleep’s newest generation, Pod 5. isn’t just another bed-frame add-on; it’s a high-tech mattress cover that actively adjusts to your body temperature throughout the night, cooling, warming, and even elevating your body when needed, all based on real-time data. The new Pod 5 introduces for the first time, a hydro-powered blanket system, utilising the same technology as the cover to extend temperature regulation across your entire body, not just the mattress surface. Clinically proven to increase quality sleep by up to one hour each night, it’s basically like having an AI-powered sleep coach, personal thermostat, and advanced health tracker working for you while you rest.
Head on over to eightsleep.com/project100 and use the code PROJECT100 (that’s Project one-zero-zero) and get up to $550 off your very own Pod 5. Trust me, your body will thank you for this investment in better sleep.
The all-new WHOOP is here — now 7% smaller with 14+ days of battery life. New features like Healthspan show how your daily habits are affecting your rate of aging — and now you can check your blood pressure straight from your wrist. If you’re serious about performance, longevity, and actual progress — this is it. Sign up for a one-month free trial at WHOOP.com — or visit join.whoop.com/mentored for one month off your annual membership fee.
See omnystudio.com/listener for privacy information.
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