mish.kim♑︎

This post will make you understand milk is the only real "superfood" there exists No other food can be as complete as milk is Every single benefit regarding milk I can think of right now will be listed here Let's start with whole milk's benefits: - Calcium suppresses PTH - Higher calcium intake modestly lowers blood pressure - Dairy calcium binds dietary fat in the gut so more of it gets excreted instead of absorbed - Each extra 300mg of calcium a day is associated with ~8% lower colorectal cancer risk - Calcium cut PMS symptoms by almost half in a large RCT - Calcium + K2 + phosphorus support bone density and remineralization - K2 directs calcium into bones instead of soft tissue - Vitamin A supports immunity, skin, vision, and thyroid hormone receptor sensitivity - Immunoglobulins for passive immune support - Whey raises glutathione, the master antioxidant - Choline protects against fatty liver and supports acetylcholine (memory/focus) - Zinc supports skin integrity and wound healing - Casein is loaded with proline, a collagen precursor - Calcium + sugar + protein before bed support sleep quality - Casein phosphopeptides reduce cavity-causing bacteria and raise oral pH - Dietary calcium reduces kidney stone risk - In large studies, full-fat dairy comes out neutral on heart disease and diabetes, not harmful - Whole-fat dairy intake tracks with lower obesity rates, not higher Now, one thing is true: Whole milk has a lot of fat If we drink 2 L of whole milk per day, that adds 65 g of fat we don't even taste Let's see what benefits skimmed milk loses: - Natural fat-soluble vitamins A, D, K2 (unless it's fortified) - CLA and cholesterol - Less choline - Way less satiating, skim doesn't keep you full Skim milk keeps most of the original benefits of whole milk while providing virtually no fat I don't think you should exactly "fear" the fat in whole milk, thanks to all the properties listed above But skim milk is perfect for people who want to lose weight without wrecking their metabolic rates or to those people who just don't like too much fat in their diets One last deep dive into milk's benefits: - Whole milk with fruit or OJ creates near-ideal conditions for oxidative metabolism. Carbs drive glucose oxidation, calcium clears PTH, saturated fat protects membranes, no PUFA interference - Elevated PTH is one of the main drivers of intracellular calcium dysregulation, the kind that impairs mitochondrial function and shifts cells toward glycolysis - Estrogen and endotoxin do this too: dysregulate calcium metabolism. In a way, milk antagonizes all this by keeping calcium where it belongs (outside the cell) - Too much calcium inside fat cells flips them into storage mode. Fat cells release more fat to be burned (~11% more fat oxidation in RCTs) when intracellular calcium is low. The effect is soft and doesn't mess with insulin or glucose, so it's a slow, steady fat burn - Elevated PTH is also associated with elevated serotonin. Keep PTH low and you likely take some of the brake off metabolism - Besides everything, PTH is also associated with insulin resistance, obesity, slower metabolic rate, soft tissue calcification... you already get it. Keep it suppressed. Milk is the quickest and most effective calcium delivery there is - The fat in milk is elite. Bacteria in the cow's rumen saturate most of the PUFAs it eats (biohydrogenation), so milk fat ends up being mostly stable SFA with very little PUFA, even in grain-fed cows - Milk protein supports gluconeogenesis without leaning on cortisol. Casein releases amino acids slowly, so your liver has raw material without breaking down tissue. Perfect for overnight sleep Among other types of dairy, milk shines because it comes packaged with plenty of sugar Cheese and yoghurts are really good sources of calcium but lose on the sugar, a crucial player of milk The health of the general population would be so much better if everyone drank 1-2 L of milk every day Especially since the consumption of grains and meat is so common, both foods really high in phosphate and low in calcium The only good reason to avoid milk is lactose intolerance, a thing that can also be fixed in a matter of a couple months If you can handle milk, you should be milkmaxxing daily If you can't handle it, work through it and fix it. Otherwise you're missing out on the biggest natural source of calcium there is: dairy (Milk allergy can often be fixed too, but do it with an allergist) So again, dairy is life. And among dairy, milk is king No other food could fill a post of benefits this long