From Professional Cyclist to Paleo Advocate: A Conversation with Trevor Connor
In a recent episode of the Bionic Health podcast, Dr. Jared Pelo sat down with Trevor Connor, a former professional cyclist turned nutrition expert, to discuss the transformative power of whole-food nutrition and the often-misunderstood principles of the Paleo diet.
An Unexpected Journey to Paleo
Trevor’s story begins with skepticism. As a professional cyclist trained in traditional sports nutrition—which emphasized consuming maximum simple sugars—he initially rejected the Paleo diet concepts taught by Dr. Loren Cordain at Colorado State University. "I sat there in the class, just angry because everything he was teaching me, I'm like, yeah, this is wrong," Trevor recalls.
However, after spending a summer trying to disprove Cordain's teachings through research, Trevor found himself gradually accepting the evidence. The real breakthrough came when he adopted the diet himself: at age 39, after previously retiring from professional cycling, he returned to racing and achieved a top-10 national ranking at age 40.
Debunking the "Simple Sugar" Myth
One of the most significant shifts in Trevor’s understanding came from challenging the conventional wisdom about carbohydrates and simple sugars. While traditional sports nutrition advocated for 65-70% carbohydrate diets, Trevor discovered that focusing on healthy fats and eliminating simple sugars improved both his performance and overall health.
"When I switched to the Paleo diet, [frequent illnesses] went away. I just stopped getting sick," Trevor explains, highlighting how his body responded to the dietary change.
Making Paleo Accessible
Trevor emphasizes that the Paleo diet isn't about rigid rules but rather about eating foods that align with our evolutionary history:
- Abundant fruits and vegetables
- High-quality meats and fish
- Nuts and seeds
- Minimal processed foods
- Limited or no grains and dairy
He stresses that the diet's success lies in its focus on nutrient density rather than just calorie counting. "When you are eating less processed foods, when you're eating fruits, vegetables, high-quality meats, fish, they're packed with nutrients," Trevor explains.
The Hunger-Nutrient Connection
One of the most fascinating insights Trevor shares is about the relationship between hunger and nutrient deficiency. He suggests that many people overeat because their bodies are seeking specific nutrients rather than just calories. "When we are hungry, our body's usually saying, I need this nutrient or I need that nutrient," he explains, noting how people often find themselves consuming fewer calories but feeling more satisfied when eating nutrient-dense foods.
Practical Tips for Transition
Trevor advocates for a gradual approach to dietary changes, comparing it to athletic training: "If you have a new athlete that's coming off the couch, the thing you would never do with them is say, okay, I'm going to give you a Tour de France athlete's training plan."
His recommendations for getting started include:
- Begin by adding healthy foods rather than focusing on elimination
- Start with fruits and vegetables
- Incorporate higher quality meats
- Allow time for taste preferences to adjust
- Make gradual changes rather than dramatic overhauls
The 90/10 Rule
Importantly, Trevor dismisses the need for absolute perfectionism in following the diet. "When anybody tries to be 100%, they inevitably fail," he notes. Instead, he encourages people to enjoy occasional treats without guilt, emphasizing that it's better to have real cake occasionally than to constantly seek out "Paleo-approved" versions of processed foods.
Making It Sustainable
Trevor’s personal approach to maintaining this lifestyle is refreshingly practical. He dedicates Sunday nights to meal prep, grilling various proteins for the week ahead and combining them with different vegetables for quick, nutrient-dense meals. This strategy makes healthy eating sustainable even with a busy schedule.
Looking to Learn More?
For those interested in exploring the Paleo diet further, Trevor recommends visiting thepaleodiet.com, where you can find recipes, meal plans, grocery lists, and evidence-based information about the diet's principles. The website focuses on making the diet accessible and practical for everyday life.
Through this conversation, Trevor demonstrates that the path to better nutrition isn't about strict rules or dramatic restrictions—it's about making sustainable changes that align with our body's natural needs while acknowledging the realities of modern life.
Key Timestamps:
- [00:17] Trevor Connor's background as a professional cyclist
- [01:06] Initial skepticism of the Paleo diet in Dr. Cordain's class
- [02:06] Return to professional cycling at age 39-40
- [03:15] Challenging traditional sports nutrition beliefs
- [07:06] Definition of the Paleo diet and evolutionary eating
- [12:47] Practical tips for transitioning to healthier eating
- [14:04] Discussion of hunger signals and nutrient needs
- [21:04] Approach to occasional treats and diet flexibility
- [25:28] Personal meal prep strategies and implementation
