I talk to almost all of my athletes about dairy. Some I ask to remove dairy completely, at least for a period of 30 days or longer. Others I encourage to simply reduce dairy to the best of their abilities. There are a few exceptions of course, as none of my protocols are one-size-fits-all. But why do I do this? Why remove dairy, or reduce it, in the first place?
There are several reasons to consider going dairy-free. As always, some of these might apply to you, and some might not. Below are 5 reasons why I ask so many of my athletes to forgo dairy (especially cow dairy, which is the most common in North America), for at least a period of time.
1. Avoid Growth Hormones and Antibiotics
It is true that dairy can be a source of some vitamins and minerals (although the same vitamins and minerals can be found in different sources), but it isn’t necessary to expose yourself to the added hormones and antibiotics used in conventional dairy products in the United States. Huge quantities of antibiotics are given to most dairy cows to help prevent infection. These antibiotics then end up in our dairy products, which then get into our systems when we consume them.
In addition to the antibiotics given to cows that end up in their milk, we are also being exposed to growth hormones when we consume conventional dairy products. Conventional dairy operations give their cows a synthetic version of bovine growth hormone (BGH), known as rBGH, to increase the production of milk. This hormone then increases the levels of IGF-1 in the milk supply. Why should you care? High levels of IGF-1 have been linked to several kinds of cancers in humans and other animals.
2. Insulin Control
Insulin-like growth factor is in milk, because the point of milk is to help make a baby grow. Due to this, drinking milk is not recommended for those who need to avoid excess insulin exposure, such as those with PCOS, diabetes, and other metabolic disorders.
3. Reduce Excess Estrogen
Consuming dairy promotes excess estrogen, because it contains estrogen from female cows. This is a problem primarily because excess estrogen has been linked to an increased risk in female cancers. Men, too, are at an increased risk for developing testicular and prostate cancer when they have excess estrogen. Additionally, our hormones are supposed to exist in a balance. Too much of any given hormone will throw the body out of optimal health.
4. Improve Digestion
It is estimated that 70% of the world’s population may have lactose intolerance. Even those adults who produce lactase (the enzyme needed to break down the lactose in dairy, which we usually lose as we age) can experience digestive upset when consuming dairy. The most common gut symptoms of dairy intolerance include bloating, gas, IBS, chronic constipation or diarrhea, and nausea. Furthermore, dairy is one of the eight most allergenic foods. I think it is safe to assume that most people have a mild to moderate dairy allergy, even if they don’t realize it.
5. Manage Inflammation
Aside from digestive issues, dairy causes the production of excess mucus in the respiratory tract (this means that it can also trigger asthma). There is also a growing body of evidence that dairy can inflame the body and trigger rashes, arthritis, acne, narcolepsy, migraines, and more.
For the above five reasons and more, I ask many of my athletes to try giving up dairy, or greatly reducing it, for a period of time. Yes, certain types of dairy (ex. grass-fed) are likely to be healthier and better tolerated than others. It is also true that your individual body and goals are a major factor in whether or not you should or should not have different types of dairy. All of this being said, you’ll never know for sure until you try. I suggest you take some metrics before you start (photos, weight, health markers), and then go dairy-free for at least 30 days. After that you can see what, if any, improvements have been made, and then decide if the results are worth the effort.