The Microbiome: Important Yet Mysterious - A Practical Perspective

In recent years, the microbiome has become a buzzy topic in health and wellness circles. But what exactly is it, and how should we approach microbiome health? Let's cut through the hype and look at what we actually know.

What is the Microbiome?

The microbiome consists of all the bacteria living on and in your body:

• In your mouth

• On your skin

• In your intestines

• And other areas

While viruses are sometimes included in discussions of the microbiome, they generally don't contribute beneficial effects like bacteria do.

The Testing Dilemma

Despite the growing interest in microbiome testing, there's a catch: comprehensive genomic testing of your full microbiome is prohibitively expensive. This leads to an important question: what's actually worth doing when it comes to microbiome health?

A Practical Approach

Instead of extensive testing, here's what we know works:

1. Targeted Testing  

• Focus on testing when there are specific symptoms

• Look for specific infections or problems in the intestines

• Save comprehensive testing for when it's truly needed

2. Diet Modifications  

• Emphasize high-fiber foods

• Include foods that specifically feed beneficial bacteria

• Recent research highlight: Just half a cup of navy beans daily can increase microbiome diversity and healthy pre/postbiotics

The Current State of Knowledge

It's important to understand that while the microbiome is undoubtedly important, our understanding is still evolving. Think about this: 400 years ago, we didn't even know bacteria were important. Today, we're still uncovering new insights about how these microscopic organisms affect our health.

Key Takeaways

• The microbiome is crucial for health

• We don't need extensive testing for everyone

• Simple dietary changes can improve microbiome health

• Focus on practical interventions rather than expensive testing

• Our knowledge is growing but still incomplete

The Bottom Line

While the microbiome isn't the "end all be all" of health, it's an important piece of the puzzle. The good news is that you can support your microbiome health through simple, practical steps - particularly through diet - without needing expensive testing or complex interventions.

Remember: Sometimes the simplest interventions, like adding more fiber-rich foods to your diet, can have the most significant impact on your microbiome health.

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:

1. Begin by adding healthy foods rather than focusing on elimination

2. Start with fruits and vegetables

3. Incorporate higher quality meats

4. Allow time for taste preferences to adjust

5. 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

Beyond Zone 2: A Practical Approach to Exercise Prioritization

In recent fitness discussions, Zone 2 cardio has been getting a lot of attention as the golden ticket to health and longevity. However, while Zone 2 training has its merits, it might not deserve its place at the top of your exercise priority list. Let's break down a more practical approach to exercise prioritization that fits real life.

The Zone 2 Reality Check

While Zone 2 training (low-intensity, steady-state cardio) is valuable and relatively easy to embrace, there's a significant catch: the time commitment. The extensive hours of Zone 2 training that some experts recommend, like Peter Attia, are simply unrealistic for most people's schedules.

A Better Exercise Priority List

Here's how you should actually prioritize your exercise routine:

1. Strength Training  

• Focus on maintaining muscle strength

• Should be your top priority, especially if you're experienced in training

2. Zone 5 Training  

• High-intensity intervals

• Aim for 1-2 sessions per week

• More time-efficient than Zone 2

3. Zone 2 Training  

• Fit in what you can

• Use this time efficiently by multitasking (watching shows, reading, listening to podcasts)

Making Zone 5 Work for You

The easiest way to implement Zone 5 training is through intervals:

• One minute on, one minute off

• Start with 2-5 rounds and build up to 10

• Equipment options:  

• Assault bike

• Rower

• Running (outdoor or treadmill)

• Regular bike

• Stair stepper

• Climber

Don't Forget Mobility

Mobility work doesn't need its own time slot. Instead, incorporate it into your downtime:

• Stretch while watching TV

• Practice floor sitting during leisure activities

• Use passive time for mobility work

The Bottom Line

Zone 2 training is valuable, but it shouldn't come at the expense of strength training and high-intensity intervals. The key is finding a sustainable approach that fits your lifestyle. If time is limited, prioritize strength and Zone 5 training, then fill in with Zone 2 as your schedule allows.

Remember: The best exercise program is one you can actually maintain long-term. By prioritizing the most efficient forms of exercise and incorporating mobility work into your daily routine, you can maximize your fitness results within the constraints of a busy life.

Pro tip: Make your Zone 2 sessions more enjoyable and productive by combining them with other activities like catching up on shows, reading, or listening to podcasts.