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AGING with STRENGTH: Daily Summaries Delivered
by Paul von Zielbauer
Actionable strength, fitness & longevity intelligence from a former New York Times journalist, lifelong athlete and Mayo Clinic-trained health coach.
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- Oct 14, 20267 min
Take it all off: the case for going digitally naked
Transcript of the audiocastGreetings friends, I think this is my first AGING with STRENGTH audiocast this year, 10 months into 2026, a year that felt so bright and new just a few months ago and now feels like, let’s just get this over with already.I’m Paul von Zielbauer. I thought it was time to check in with you all in this format, which can provide a little more personal intimacy and, I hope, a shared experience. I think a lot of us are experiencing similar challenges lately. And by lately, I mean the last few years. Maybe longer.I’m talking about the TOO MUCH INFORMATION problem.Too much information, runnin’ through my brainToo much information, driving me insaneThose lyrics, from The Police, are from 45 years ago and we can only wish we had the information overload problems Sting felt when he wrote them — back in the relatively uncomplicated analog days of 1981. (Link to The Police tune here.)I thought it was important to talk about too much information now, in October 2026, because I hear the frustrations in so many of your voices — yes, yours, AGING with STRENGTH subscribers — at the paralysis by analysis caused by supplements, peptides, training programs, dietary regimes, intermittent fasting, ketogenics, senolytics, biogenics, Yamanaka factors, autophagy, mitophagy, apoptosis, proteostasis, cellular senescense, nonsensical cellulite, NAD+ boosters, anti-aging losers, NMN, nicotinamide riboside, rapamycin, metformin, urolithin A, spermidine, fisetin, quercetin, resveratrol, berberine, creatine, methylene blue, ethylene WHO CARES?, ketone esters, longevity jesters, mimetics, epigenetics, nutripharma-co-pathetics.Where the bloody hell will it stop trying to turn us all into longevity sluts?Chasing imaginary biological clocks through venture-backed longevity wormholes in search of a live-forever Neverland where doctors moonlight as influencers and grade your aging on a scale they invented to take money out of your pocket and put it into theirs.Overkill, overviewOver my dead bodyOver me, over youOver everybodyBut, there is another way.I think it starts with restricting — not calories! — but rather the information we allow ourselves to consume, passively or proactively, and reuniting with the most powerful longevity influencer on the planet: your own body, mind and spirit. What do they need and want? How do they feel when you do the exercise routine that you’ve chosen for yourself, and that you want to do?Going digitally nakedHow much do you trust your body, brain and spirit to give you better feedback than your wearable or than the YouTube experts you subscribe to? What if you didn’t time exactly how fast you ran, or exactly how far you peddled, or how many minutes you spent in Stage 4 sleep last night?What if you slept, and worked out, digitally naked? Like we all did 20 years ago.I wrote recently about a choice I made … to stop wearing my Apple Watch on my right wrist and remove the Whoop band on my left wrist. Yes, they provide useful information to me sometimes. But after a while I had to ask: to what end? Are they giving me actionable information every day or addicting me to a semi-accurate information hamster wheel that has stopped serving my purposes?The fact was, I knew roughly how many active calories each of my workouts burn…how many miles I need to walk to hit my arbitrary step-count goal. I knew when my sleep sucked and when it was sound.Why did I need to keep telling my watch that I’m about to start walking, cycling or surfing?My relationship to all those digital readouts felt reflexive and maybe even addictive. Like too much information, runnin’ through my brain.I didn’t want to be addicted to technology that felt like a layer of abstraction between me and my body, mind and spirit.I ditched the Apple Watch because I wanted to remove what had come to feel, after three years, like accumulated, unhelpful digital plaque. I had the data. Now it was time to tune back into myself, and what makes me feel strong, resilient, calm and creative.What’s you “quality of health”?“Quality of life” is a phrase we’re all familiar with. Recently I’ve started to think more about what I’ll call my “quality of health.”Which is not a reference to how healthy I am but to how healthy my relationship to my health is.When my quality of health rises or falls depending on how many steps my wearable device said I took today, or how flat my VO2 max monthly trendline is, it may be time to rethink my information inputs. If I’m walking in circles in my bedroom at 11pm staring at my Apple Watch because I need to burn 38 more calo
- Aug 22, 20262 min
Introducing “Eat like it’s 1899”
Nutritional strength comes in many forms. The biggest one being the food we put into our bodies. Not that long ago, I stopped my habit of eating the same, ultra-processed meals I grew up eating in the Midwest in the 1970s and 80s and, even worse, the habit of feeding them to my daughter. I hated the idea that I was training her to consume industrialized deathfood, intentionally tweaked by multinational corporations to be as addictive as possible. My nutrition-education journeySo about two years ago, I started a nutrition-education journey. I taught myself to: * read and (harshly) judge food labels, ingredients lists and serving sizes* understand the tyranny of added sugars and the differences between saturated fats and unsaturated fats and between dietary cholesterol and blood cholesterol * translate ounces typically shown on food packaging into grams of protein that the nutrition experts always tell us to eat enough of * learn all the ways Big Food is legally allowed to intentionally mislead you and me about what’s in the ultra-processed garbage it claims is healthy or nutritious * avoid packaged foods infused with chemicals that keep them from every going bad and that would never be found in a regular kitchenA lot to learn, after 57 years of eating whatever seemed healthy enough according to General Mills Inc., Kraft Heinz Co., Conagra Brands Inc., and The Campbell’s Co. I learned that ultra-processed foods (UPFs) account for more than three-quarters of these companies’ U.S. retail sales, according to one recent industry research report.So I started cooking healthy daily meals for us that were packed with protein, nutrients and whole foods from a variety of food groups.That’s how Eat like it’s 1899 began in concept: from a desire to become a highly informed and consistently healthy food consumer. I now prepare simple, healthy meals every day—or close to it— and have gained a lot of knowledge about choosing food groups, creating better eating habits, adding new nutrition sources to my and my daughter’s diet and eliminating other foods that aren’t serving our purposes. What is this thing you’re calling "Eat like it’s 1899”?Eat like it’s 1899 is my new weekly, 7-minute cooking and food demo, recorded in my working-dad’s kitchen, that shows how to make one healthy, tasty meal at a time, in under 20 minutes, from healthy whole foods that aren’t expensive or hard to find. I don’t use fancy cooking techniques or equipment—one pan, one pot, a sharp knife and a few spices and oils, not much else. I am not a trained chef, nutritionist or foodie. I’m a curious, self-taught older dad on a budget who taught himself how to have some fun making nutritious dinners for his kid. Why? Because I want to be able to build durable, lean muscle now so that I can walk fast and play tennis with my daughter when I’m 80. Every Friday, you’ll get a new Eat like it’s 1899 video with a healthy meal you can easily replicate at home. You’ll also get my insights on food buying, label reading and meal-prep and -cooking shortcuts that have been taste-tested by my daughter, who does not suffer crappy meals lightly. Paid AGING with STRENGTH subscribers, as always, get valuable extras. Including downloadable recipe cards for every meal, a free health & wellness coaching session (I’m a Mayo Clinic-trained health/wellness coach); and access to Ask Me Anything and Q&A sessions. Transcript of the video Hey everybody, I’m Paul von Zielbauer from AGING with STRENGTH, and this is Eat Like It’s 1899. It’s a new video series I’m doing for the channel that’s going to bring video into my kitchen—a working dad, single-dad kitchen—to show you how I have changed my Midwestern eating habits about two years ago from eating a bunch of crap, ie, mostly processed food, to eating almost no processed food, and how that's changed not only how I feel and my health but, really, how I cook in the kitchen for me and my daughter. What to expect every Eat like it’s 1899 videoAnd so this series is all about making healthy meals from whole foods that eliminate ultra-processed ultra-processed deathfood, as I call it, from the industrial food companies, and be able to make healthy meals in 15-20 minutes, not in an hour and a half with all precious little ingredients that you can only get at a farmers market. That’s not what this is.* Healthy meals from whole foods* No ultra-processed deathfood* Done in 15-20 minutes* Regular, store-bought ingredients* Tasty & fun to eat!Each segment will be a basic recipe that you can make for lunch or dinner in 15 or 20 minutes with affordable grocery bought Healthy whole
- Jun 6, 202652 min
Avoiding (and recovering from) athletic injuries: Strategies, tips & stories from the trenches
Whether you’re a lifelong athlete or a newbie gym rat, adventure racer or alternative exercise aficionado, how we think about, prevent and deal with injuries makes a big difference in life satisfaction. Because, there’s no two ways about it: athletic injuries after 50 are harder to overcome. Sometimes they don’t go away; we just manage them. There’s a reason physically active people over 50 refer to Ibuprofen “Vitamin I.” Wendy & Paul: Different athletic experiences & injuriesMy conversation with Gwendolyn Bounds, recorded live Friday, June 5, presents two complementary case studies in preventing, managing and recovering from athletic injuries after 50. In one corner, there’s Wendy, 54, a helluva Spartan racer, nationally ranked in her age group. But by her own description, before 2018, she was a certified non-athlete. As you’ll hear in our conversation, she made some significant newbie mistakes as she began tuning up her body and mind to compete in timed ass-kicking adventure races after leading a life in which the hardest sprint was usually to the elevator or train platform. She’s negotiated several significant injuries, none needing surgery, thankfully. In the other corner, there’s me, a 59-year-old lifelong, multisport athlete (soccer, squash, surfing, cycling, triathlon, tennis, track, wrestling and, yes, rollerblading when it was cool in the early 90s) and 40-year gym rat. The two decades I spent lifting heavy produced large muscles back in the day but also set in motion the consequences: a broken collarbone, a torn biceps tendon and 7 orthopedic surgeries, the last four of which all occurred in the past 9 years—since turning 50. caveat athleta seniorIn summary, my advice is caveat athleta senior—"let the older athlete beware." By all means, start or continue your physical fitness journey, in whatever form it may take, for all the inarguable reasons you’re taking it. Travel ambitiously but aware that your body is in a different place than that 32-year-old who’s loudly stacking the pulldown machine next to you.I hope you’ll find this recorded conversation with Wendy useful and supportive. We enjoy making fun of one another in between offering our respective lessons learned from what is, collectively, more than 50 years of high-level athletic training and performance. If you just can’t stand listening to us, though, here’s a summary of takeaways. Paul’s takeaways * Avoid ego loading. Overriding your body’s little yellow flags to match the high-schooler deadlifting next to you is different from progressive overload, where you’re actually listening to your body and know it.* Stop the lifts that put you in a disadvantaged position. Eliminated barbell back squats and bench press—bar squats in particular cause damage that accrues invisibly until a back spasm puts you on the floor.* Train unilaterally. I switched from bilateral to single-leg work (Bulgarian split squats, single-leg RDLs, lunges) so weak muscles can’t hide behind strong ones. It’s not as fun or attention-grabbing as heavy barbell squats, but very effective.* Build from the ground up. Feet and ankles first—balance boards, retraining old injuries—because the ability to walk at speed later in life starts there.* Warm up—you can’t keep doing your 35-year-old’s cold open. Foam roll before (to get warm) and after. Best $24 you’ll spend; 80% of your body is fascia.* Move like it’s 1899. Multi-plane, multi-compound, asymmetric movements, not just up/down/forward/back.* Flexibility training before bed—it accrues over time…and helps you sleep better.* Bar hangs. Grip strength, plus letting gravity decompress your lower spine; helped my tennis elbow and shoulder. Work up with feet on a box, then one-arm hangs.* The post-operation mental struggle is real. Surgeons don’t warn you how hard the forced inactivity is when you rely on movement to clear your head.Wendy’s takeaways* Don’t try to climb Everest on day one. Her injuries—tendinitis, plantar fasciitis, a degenerated shoulder from too many burpees—all came from getting excited and diving in too fast and too heavy.* Check the ego at the door. Leave one to three reps in reserve instead of going to failure, and change only one variable at a time—weight, reps, or sets, never all at once.* Eat your spina
- May 8, 20261h 5m
"Strategically Tuning Out," with Gwendolyn Bounds
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.agingwithstrength.com/subscribe
- Feb 15, 20262 min
Unconventional strength workout #1: Rings
This is a free preview of a paid episode. To hear more, visit www.agingwithstrength.comMany AGING with STRENGTH subscribers asked for specific exercises that build functional strength and neuromuscular fitness (see the definition of both, below) across multiple planes of motion—which I consider an absolute necessity as we age because it develops coordination, balance and strong bodies ready for anything. Because Substack is increasingly l…
- Jan 24, 202634 min
Menopause for men with Dr. Annie Fenn
For men interested in learning more about menopause and perimenopause, or who just want to become better partners to women experiencing either, my candid and wide-ranging, no-b.s. conversation with Annie Fenn, MD is for you. We include clear, trustworthy information about sex, alcohol, nutrition, hormone treatments, fitness, sleep and other menopause-related topics that are so often marbled with misinformation.“Menopause for men” podcast timestamps01:27—Defining menopause and perimenopause in clinical terms. “It is a retrospective diagnosis,” Dr. Fenn says. “There’s also a lot of misunderstanding in the medical community.”04:15—Typical age ranges for perimenopause and the clues that it’s arriving.05:24—Estrogen, progesterone & the hypothalamus. “They rise and then they fall, and then they rise and then they fall….“07:00—The rise of the menopause/perimenopause conversation (and the subsequent industry) during the past few years. “On social media, there are many ‘menopause experts’ talking about it.” Baby Boomers started it; Millennials wanted to talk more about it; celebrities took it to the next level.08:25—The biggest male misconceptions about menopause. “You can’t just say, ‘Go to the doctor, get on hormones’ and you’ll be fine.”08:58—How the Women’s Health Initiative study of 2003 “scared off a generation of doctors.”10:05—The dearth of experienced menopause doctors. “There is a huge gap.” The “counterintuitive” choice for women.11:20—Male misconception #2 about menopause/perimenopause. “There’s a lot more things going on than what’s happening to a woman’s emotions.” The problem of poor sleep quality.12:30—“Zoom out a little bit” to understand a woman’s menopause experience: She’s taking care of work, kids, home, husband, etc., and then….”the bio-energetic crisis” hits.13:38—The “injured athlete” corollary to menopause: how a guy might, might be able to relate to the changes and challenges menopause may bring.14:41—The specific hormonal changes that occur during menopause. Estrogen, the master regulator, has receptors throughout a woman’s body—including hundreds in the brain. “Whatchamacallit Syndrome.” Brain fog, fatigue: “This can be very distressing.” Exercise becomes more difficult, through lack of sleep & food choices.17:10—Making the right food choices in menopause & perimenopause. “Women are constantly pushing against this pre-diabetic state.” Eating for stable blood sugar. The great harm of UPFs. “Muscle is mandatory” — and its “a glucose sink.”19:07—Being a good partner to women in menopause. “The last thing in the world a menopausal woman wants to hear is, ‘Oh, is it your hormones again?’” Being proactive and enabling (with some specific examples). Volunteering to take the kids out for a few hours or taking care of the damn groceries (or both).21:34—Foods to avoid during menopause.23:19—Alcohol’s role and caveats during menopause and perimenopause.24:55—Two books for men (or anyone) interested in learning more about menopause and perimenopause. The amygdala & The I Do Not Care Club. “Women don’t care about stuff that they used to.”(Also: check out Annie’s Brain Health Kitchen articles about menopause and perimenopause.)27:16—Sex and intimacy during menopause and perimenopause. “Most of the time, it’s not about she’s mad at you (although she might be).” Lack of estrogen in vaginal tissues = “an easy fix.” Work on sex communication beforehand, if possible.29:20—Hormone Replacement Therapy (HRT). Estrogen & progesterone; “testosterone could be included in the mix.” The new way to refer to this therapy: MHT. Tablets, creams, etc. Reducing colon-cancer risk and maybe risk of dementia. “Not every woman wants to be medicalized. But every woman deserves a discussion about the pros and cons.”34:42—Resources for further reading. ”Your questions were not stupid at all!”
- Jan 16, 20265 min
Physical strength and flexibility in 2026
Last January, I published an audio & text essay, Physical strength and flexibility in 2025. The thesis was that our bodies are meant to move and that, for healthy aging, some form of strength training—which need not be intense or include more than your own bodyweight—is non-negotiable.My goal, I wrote, was to “get both stronger and faster, and leaner and more flexible.” (Oh, is that all?) I also said I wasn’t after bigger muscles but greater neuromuscular efficiency. Looking back, my 2025 goals bring to mind a childhood admonishment from my grandpa, when I failed to eat what I’d put on my dinner plate: “Your eyes were bigger than your stomach.”In 2026, I’m organizing around a simple mantra:Move your body. Every day. With purpose.The simplicity of this 11-syllable mantra is intentional.A year ago, I wrote about jumping rope, bar squats and box jumps as means to achieve my personal physical strength and flexibility goals. The jumping rope habit stuck, thankfully, but bar squats—one of my oldest and most reliable weighted exercises—no longer work for me, I realized after one too many “uh-oh” setbacks. (If you’re interested in a fuller explanation of my break up with heavy bar-squat routines, drop a note in a comment, and maybe I’ll write a separate post about that.)On the other hand, moving with purpose for just 20 minutes a day is a goal that each of us can interpret and tailor to our 2026 physical strength and flexibility goals.What does “with purpose” mean?Moving with purpose simply means intentionally putting your body into motion and your muscles into positions of healthy stress. For some people, gardening or a brisk walk is sufficient for their goals and bodies. For others, moving with purpose means resistance training, practicing yoga or pilates, a short swim or bodyweight movements in the living room after lunch.In other words, purpose means doing more than only the minimum movement required to continue your existence and fulfill your daily obligations and needs. It means doing more than moving your body from bed→bathroom→kitchen→car →desk→car→kitchen→couch→fridge→couch→ bathroom→bed each day.Another way to think about moving with purpose is that it’s a want, not a need. And that suggests how much of physical strength and flexibility is really about desire. If you can figure out why you want to work your body for those 20 minutes a day, you’re much more likely to end up doing it.Why 20 minutes?For physical strength and fitness, small wins lead to bigger wins. We can’t all realistically get to the gym, pedal 10 miles or grind out a run three times a week. But we can all burn more calories being active in our own homes, 30 seconds or 2 minutes or 5 minutes at a time.My argument is that while 10 minutes a day is not enough to do much, and that 30 minutes can feel unrealistic to many people, 20 minutes a day of purposeful physical movement is enough to build gains in functional strength, flexibility, balance, proprioception, and neuromuscular fitness that you can feel and that gives your body and brain invaluable, habit-forming rewards for long-term strength into old age.If you’re like me and want to be able to walk briskly when you’re 80, think about moving your body with purpose now, for 20 minutes a day.An eminently achievable goal for 2026Twenty minutes represents roughly 2% of a 16-hour waking day. Can you carve out 2% of each day to build physical strength and flexibility in 2026? I think you can.In a subsequent post—if there is sufficient interest from all of you—I’ll stake out specific movements and exercises for building muscle (lean or large), cardiovascular endurance (VO2 max), greater balance and core strength (highly correlated to greater longevity) for 2026. All of which are the result of some hard lessons I’ve learned after 45 years of physical training…and some unexpected breakthroughs from last year.Until the…keep going. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.agingwithstrength.com/subscribe
- Dec 21, 20256 min
The question to ask your younger self
TRANSCRIPTIn this audiocast, I invite you to join me on a slightly provocative thought experiment: Imagine you could reach back through time to ask your younger self a simple question: What do you want for me?Not what did you want for me, but what do you want for me now. Because this conversation is happening in the present — and because that vision your younger self had remains alive — and actionable — in you today. That’s my argument….and here’s why.I came across this quote recently.“Discipline is remembering who you said you wanted to be.”There are four important parts to that idea:1 | You had a vision for yourselfOne is simply that you had a vision for who you wanted to become. It was specific, ambitious, thoughtful and achievable. And it came from you. Decades ago, for instance, I had dreams of becoming an oceanographer, a literary travel writer, a jazz bassist and a spy.2 | It was about who, not what, you wanted to becomeSecond, your vision is about who — not what — you wanted to be. We often default to defining ourselves by what we are, professionally. But for many of us, what we do for money is a superficial proxy for who we are, really, if or when our jobs disappear. When I left The New York Times, I began the uncomfortable exercise of figuring out who Paul von Zielbauer — no longer from The Times — actually was.3 | You spoke your visionThe third important part of this idea that “Discipline is remembering who you said you wanted to be” is that verb — said. You spoke this vision. You expressed it to family, friends. And speaking it put life into it, whether or not you knew it at the time. Back in 1993, I’d talked about traveling the world so much that, after a Chicago taxi smashed the front end of my trusty Mazda 626, I used the insurance money to instead buy a plane ticket to Hanoi and ride my mountain bike through Vietnam.4 | It starts with having the disciplineThe fourth important part of this idea is that it starts with discipline. It takes discipline and self-belief to move the idea of who you said you wanted to be from nostalgia and memory to the present and actionable.After I left The Times, which I did because its vision for me had become a pale shade of what I knew I could accomplish, I started a social enterprise, called Roadmonkey, that combined ass-kicking physical adventures in remote foreign lands with hands-on volunteer projects for local communities in need. I had no idea how to do it, and it didn’t make much money, but it was the purest expression of who I am and what I believe in as I could have imagined.What are the purest expressions of who you are?I suppose starting Roadmonkey, and building playgrounds and school rooms and chicken farms for struggling, disregarded communities in Vietnam, Peru, Tanzania and Nicaragua was my version of remembering who I said I wanted to be. (I just wish I’d been smart enough to figure out how to make a living wage from it.)It was me asking my younger self: what do you want for me? As fate would have it, I had to ask that question yet again in 2023, when my last salaried position — head of content for a Bay Area venture capital firm — was terminated with prejudice.“Hey, it’s me again. Yeah, I know. So, one more time: what do you want for me?”I’ve written about that experience in a different post, about aging with resilience, but I raise it here because many Gen X, young Boomers and even late Millennials are now going through a reckoning of forced reinvention thanks to a combination of old-school ageism and the corporate imperative to cut workforces to the bone, because…AI!What’s in your “radiantly imagined future”?I have a feeling it’s going to get much worse. If it doesn’t, I still encourage you to reach back through the years to ask your younger self what she or he wants for you. It’s not a question born of desperation but of determination: to live as fully and completely as possible with the years you still have. Or as we used to say at Roadmonkey, to live like you mean it.Speaking of which: Maybe my single favorite line in literature is from an obscure F. Scott Fitzgerald short story called “The Diamond as Big as the Ritz”:“It is youth’s felicity as well as its insufficiency that it can never live in the present, but must always be measuring up the day against its own radiantly imagined future.”Encouraging you to pose this question
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About AGING with STRENGTH
Actionable strength, fitness & longevity intelligence from a former New York Times journalist, lifelong athlete and Mayo Clinic-trained health coach.
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