So I came across this new 2019 study that showed drinking milk is associated with low bone mineral density, meaning people who drink more milk have weaker bones, but that's actually a GOOD thing…
Because the reason people drinking more milk had weaker bones was because they had lower bodyweight. People who weigh more have stronger bones because their bones have to support more weight. So here's what happened…
…when the researchers accounted for the weight difference, they found that there was really no difference in bone mineral density between the two groups, the big differences between the two groups were the following:
The group who drank more milk had significantly…
- Lower body mass index (BMI)
- Lower % total fat mass (23.24% body fat vs. 27.56%)
- Higher levels of total daily energy intake (3119.23 Kcal/day vs. 2630.55 Kcal/day)
The following differences were not statistically significant, but may have been if the sample size was bigger. Milk lovers…
- Were taller by an average of 1.5cm
- Had higher total lean mass (i.e. more muscle)
- Had lower average physical activity levels
Wow, how cool is that! So the milk lovers not only down more calories in a day, they also move less, yet have less fat and more muscle.
Doesn't that just throw the whole calories in vs. calories out theory out the window?
Now, this study on its own isn't PROOF that drinking milk helps you lose fat and grow muscle, but there are plenty of other studies that show similar results, and this study is actually in agreement with something I read by Ray Peat, who was a true pioneer in nutrition, with knowledge that was way ahead of his time, he said in an article on milk:
“When I traveled around Europe in 1968, I noticed that milk and cheese were hard to find in the Slavic countries, and that many people were fat. When I crossed from Russia into Finland, I noticed there were many stores selling a variety of cheeses, and the people were generally slender. When I lived in Mexico in the 1960s, good milk was hard to find in the cities and towns, and most women had fat hips and short legs. Twenty years later, when good milk was available in all the cites, there were many more slender women, and the young people on average had much longer legs.”
Now, the above study also tells us something ELSE really important about milk…
…it showed us…
The difference between regular (full-fat) milk and fat-free milk:
Compared to people who drink more fat-free milk, people who drink more regular milk were found to have significantly…
- Lower body mass index (BMI)
- Lower % total fat mass
- Higher total energy intake
Although not statistically significant, they also had higher total lean mass.
This throws out the notion that eating fat makes you fat.
So the lesson here is to avoid that artificially de-fatted low fat milk, and to stick to drinking milk the way nature intended – in its whole full-fat form.
Before you shoot off to the store to grab a carton of milk, hear this.
The evidence on milk is conflicting.
There are those studies that show it helps with weight loss and is good for you, yet other studies that show it increases inflammation in your body, causes disease, and is chocked full of hormones that could give you man boobs.
I've drunk milk in different countries around the world, and in most places, especially in the U.S. and in the U.K., it has made my man boobs bigger and even made the area behind my nipples tender (an indication of active hormonal gynecomastia).
It's likely that the reason the studies show conflicting results with milk, is because the quality of milk varies wildly depending on where it's sourced.
In most countries, the stuff you find at the stores is the worst kind, because it comes from factory dairy farms, where dairy cows are fed a 80% grain diet and 20% waste. They're raised in cramped unnatural indoor conditions where they need to be pumped full of antibiotics just to keep them alive. They are milked during pregnancy when estrogen levels are super high, and in the USA they are pumped with growth hormone to produce more milk.
Then this low quality milk from diseased malnourished cows is pasteurized, which kills all the beneficial bacteria in the milk and damages enzymes which would normally help you digest the milk. The milk is also homogenized so the cream no longer floats on top, a practice which increases your risk of heart disease.
If you want to enjoy the benefits of milk without the downsides, I highly recommend you drink raw milk from pasture-raised animals, which – contrary to what health officials will have you believe – is not dangerous.
More on raw milk and how it can benefit your health and your chest, here:
If you happen to live someplace where raw milk is unavailable, the best forms of store-bought milk are organic unhomogenized milk from pasture-raised (grass-fed) animals. Also look for “Channel Island” milk, which comes from either Guernsey or Jersey cows. These cows have the highest levels of A2 casein, which is easier to digest and better for your health.
Saying that, I personally still find that the best of store-bought milk is still mildly inflammatory, due to it being pasteurized, so do your best to get hold of the RAW stuff.
And for more tips on what to eat to help you lose man boobs, check out How To Lose Man Boobs Naturally: