216 Ancestral Eating for Modern Aging: Paleo Fuels Health Span with Nutrient-Dense Foods: with Trevor Connor

Growing Older Living Younger: About longevity, wellness, healthspan,

In EPISODE 216 of GROWING OLDER LIVING YOUNGER, we explore the evolution of the Paleo diet—beyond the caveman clichés—and how the principles of nutrient-dense eating can support a long, healthy life. Trevor Connor, professional cyclist turned nutrition researcher and CEO of The Paleo Diet LLC, joins Dr. Gillian Lockitch to share how nutrient density, lifestyle personalization, and ancestral wisdom can guide our modern eating habits for optimal aging.

Trevor Connor is the CEO of The Paleo Diet LLC, a professional cycling coach, and a seasoned researcher in nutrition and physiology. A former elite cyclist, Trevor pursued a master’s in exercise science at Colorado State University, where he conducted research on dietary strategies to reduce inflammation and support autoimmune health. Initially skeptical, Trevor became a passionate advocate for the Paleo diet through studying the science, performance outcomes, and personal experience. He is now dedicated to helping others eat in alignment with evolutionary biology—prioritizing nutrient-dense, unprocessed foods that fuel both performance and longevity. Together with Loren Cordain, "father"of the Paleo Diet, and Mark J Smith he authored the forthcoming book "Paleo for Life: Superfoods to Slow Aging, Boost Longevity, and Enhance Your Well-Being"

Episode Timeline:

0:00 – Introduction to the Podcast and Guest Gillian introduces the show’s mission, the theme of “Age is Just a Number,” and welcomes Trevor Connor to discuss how the Paleo diet promotes healthspan.

3:28 – From Pro- Cyclist to Paleo Advocate Trevor shares his journey through elite cycling, coaching, and discovering the Paleo diet during his graduate research at Colorado State.

10:30 – What the Paleo Diet Really Means Today Trevor defines the core principles of the Paleo diet: eating nutrient-dense, unprocessed foods like meat, vegetables, fruits, and healthy fats—while avoiding grains, dairy, and legumes.

15:56 – Personal Experience Meets Nutritional Science Trevor and Gillian reflect on how their health challenges and professional experiences shaped their nutrition philosophies. Trevor highlights the importance of mechanistic over epidemiologic research.

16:30 – Fermented Foods, Longevity Vitamins, and Dr. Bruce Ames Trevor introduces “longevity nutrients” like menaquinones (vitamin K2) found in fermented foods, and highlights underrated superfoods like dark chocolate and mushrooms.

26:49 – The Limits of Nutrition Science (and Mouse Models) They discuss why long-term nutrition studies are so difficult, and why flexibility and personalization matter more than strict dietary dogma.

29:51 – Plant-Based vs. Omnivore: The Paleo Perspective Trevor offers insights into why omnivore diets may be more sustainable for health and evolution than restrictive veganism—and how animal foods can be both ethical and essential.

34:27 – Personalized Paleo: No One-Size-Fits-All Trevor emphasizes the need to adapt diet to individual biology, preferences, and goals, sharing how he and his wife approach food very differently while still respecting core Paleo principles.

38:20 – Final Thoughts and Action Steps Trevor and Gillian wrap up with encouragement to prioritize real food, stay curious, and embrace nutrition as a tool for aging well.

Learn about the Paleo Diet and the forthcoming book: Paleo for Life: Superfoods to Slow Aging, Boost Longevity, and Enhance Your Well-Being by Loren Cordain PhD, Trevor Connor and Mark J Smith PhD.

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