Milk
"A daily diet that includes two quarts of milk and a quart of orange juice provides enough fructose and other sugars for general resistance to stress, but larger amounts of sugars can protect against increased stress, and can reverse some of the established degenerative conditions." - Ray Peat[1]
"The presence of lactose in milk, and of fat, to slow absorption of the amino acids, helps to minimize the secretion of cortisol. The main protein of milk, casein, seems to have some direct antistress effects" - Ray Peat[2]
Milk is ecologically efficient, providing refined nutrients from leaves via rumen bacteria, supporting beneficial gut flora and reducing endotoxin. It has antistress effects but is high in growth-promoting amino acids and phosphate; low in iron, beneficial for adults. Combining milk, cheese, and fruits moderates stress hormones. Regular milk and cheese, with nutrients like calcium and vitamins D/K, prevent chronic stress-related diseases including insomnia, hypertension, edema, inflammations, and allergies.
Labels[edit]
Untrustworthy labels without legal standards:[edit]
- All natural: Description means nothing, since everything it technically "natural"
- Farm fresh: Marketing term, not indicating actual farm conditions; milk may come from confined cows.
- Grass-fed: Claims can be misleading unless certified; cows may primarily eat grain.
Trustworthy labels with legal standards:[edit]
- USDA Organic: Requires pasture grazing during full grazing season.
- Certified Humane: Ensures proper space, shelter, and pasture access.
- Animal Welfare Approved: Mandates year-round pasture living, no feedlots or tethering.
A1 Beta-Casein:[edit]
Found in milk from breeds like Holstein; may release BCM-7 peptide during digestion, linked to digestive discomfort in some people.
Assume all milk is A1 unless proven otherwise
A2 Beta-Casein:[edit]
Found in milk from breeds like Guernsey or Jersey; lacks BCM-7, easier to digest.
Milk processing[edit]
Homogenized[edit]
Milk processed to break fat globules into smaller particles, creating a uniform texture. Alters milk’s natural structure, potentially increasing inflammation and digestive issues due to changed fat particle behavior in the body.
Sterlizied/UHT[edit]
Avoid if possible
Pasteurized[edit]
Ok
Flash pasteurized[edit]
Better
Raw[edit]
“The difference [between pasteurized and raw milk] isn't enough to worry about.” - Ray Peat
Milk type by fat[edit]
Milk is not fattening; drinkers are slimmer due to high-quality protein, saturated fat, and calcium suppressing PTH. Adequate calcium minimizes PTH, boosting energy, reducing inflammation, obesity, metabolic syndrome, dementia, cancer, multiple sclerosis, tooth decay, and high blood pressure. PTH promotes calcification, histamine, and vascular issues; milk lowers it conveniently.
Full fat[edit]
Good for bulking, if you drink a lot, choose skim, the fat adds up.
Skim[edit]
"I think 1%-fat milk is best for most people" - Ray Peat
"Low-fat milk has very little estrogen" - Ray Peat
Watch out for added synthetic vitamins.
Animal[edit]
Goat[edit]
"Goat milk contains more copper than cow milk, and copper is important for energy metabolism and blood formation." - Ray Peat
Does not require homogenization
More digestible, opt for it if experiencing issues.
20 times the taurine compared to cow's.[3]
Cow[edit]
"Cow milk is the next best thing to human milk, and sometimes it's better because cow's milk is built on nutrients that have passed through the fermenting rumen and cleaned up, detoxified of lots of things such as unnecessary polyunsaturated fatty acids." - Ray Peat
Most available and often cheapest type of milk.
Camel[edit]
Has the least fat compared to all the other milks, only about 4-5 g per cup (240 ml).
Sheep[edit]
"[...] sheep milk is kind of thick, high on energy and fat, but it would work, but you would get fatter than on low-fat cow milk." - Ray Peat
Has the most fat of all milks, ~16–17 g per cup (240 ml).
Milk allergies[edit]
Food allergies have increased in industrialized countries due to degraded food supply from cheap mass production prioritizing durability over health. Industrial agriculture uses toxins, degrades soil, and increases plant defense chemicals like chitinase, causing most new allergies via cross-reactions with latex, fruits, and vegetables. Estrogen induces similar defensive proteins in humans, raising risks of asthma, celiac disease, autoimmune issues, and transplant rejection.
Milk allergies are rare (0.21% in newborns), often misdiagnosed, and outgrown by most children. Whole milk is typically allergen-free; reduced-fat versions may contain contaminants. Carrageenan in products is a strong allergen disrupting calcium. Lactose intolerance stems from bacterial overgrowth linked to hypothyroidism and stress, not permanent enzyme lack; adaptation occurs with regular consumption.
