If You Only Make One Change... The Truth About Dairy


Dispelling the calcium myth. Many people believe that dairy is a necessary part of a healthy diet for optimal bone strength, due (in part) to marketing and government recommendations.

This is simply not true.


In countries where dairy is rarely or never consumed, osteoporosis rates are the lowest in the world. Dairy can also be high in unhealthy saturated fat and cholesterol.

Casein, a protein in dairy, is linked to diseases such as prostate and breast cancer. What is milk designed to do? A mammal’s milk is designed to nourish and quickly grow its offspring. In the case of cow’s milk, this means growing a calf from 90 pounds to hundreds of pounds in less than two years. Human beings are the only species who consume other mammals’ milk — this is not something that occurs in natural habitats.

The truth about dairy

  • Populations that consume the highest amounts of dairy actually have the highest rates of bone fractures.

  • Consuming greater than two servings of dairy per day is linked to increased risk of prostate cancer in men.

  • Dairy stimulates insulin-like growth factor-1 (IGF-1), which accelerates cancer cell growth. High IGF-1 levels are normal during periods of growth like childhood, but full-grown adults do not want to raise their IGF-1 levels as it can mean that cancer cells are stimulated to grow.

  • Most dairy milk contains contaminants like growth hormones and antibiotics. These substances are given to cows to promote growth and fight infections that occur from constant milking.

Why is it so hard to kick the dairy habit?

Giving up dairy can feel difficult because it may be literally addictive.

Dairy contains casomorphins, substances that trigger the same “feel good” sensations as opiates — also the reason for constipation associated with dairy. This is likely nature’s way of ensuring that baby mammals become attached to their source of nourishment. It is not intended to attract fully grown mammals, but that may be exactly what happens when you eat dairy products.

Although the thought of giving up dairy products may sound challenging, your taste buds will adjust, so you’ll no longer have this craving. If you choose to only make one change to your diet, choose to give up dairy, or make it a rare exception to your dietary rule! The detriments of dairy are not worth the addicting fix!

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This article is an excerpt from the Plantrician Guidebook by Dr. Scott Stoll. Dr. Stoll is a board certified specialist in Physical Medicine and Rehabilitation. He served as the chairman of the department of Physical Medicine and Rehab and medical director for Physical Therapy and the Spine Center at Coordinated Health. He specializes in regenerative medicine, utilizing natural treatments, diet, and lifestyle to aid the body in healing chronic disease and injuries.You can learn more about The Plantrician Project and order the guidebook here.