Milk Diet Calisthenics

What Your Doctor Doesn’t Tell You About Milk

*Gulp* *Gulp* *Gulp*

That’s the sound of you drinking ‘fresh milk’ in the morning.

You put the empty glass on the table while the milk is still slowly finding its way down into your stomach.


You feel like you have just gulped down the healthiest and most nutritous liquid out there.

At least that is what your mom used to say: “That milk will keep your bones and body healthy and strong son”.

You haven’t broken any bones yet.

So your mom must be right.


But mom isn’t always right.

You’ve been sold down the river.

You just don’t know it.



Before you continue:


  • Stop reading if you don’t want to stop drinking milk.
  • Stop reading if your mom is a professor who has spent at least 10 years of her life studying milk and it’s effects and still recommends you to drink milk .
  • Stop reading if you are drinking milk right now.
  • And stop reading if you don’t want to know the truth about milk.


If you are still reading, it’s time to clean out your milk’s closet.





Why You Should Drink Milk


You are probably wondering why I am trying to convince you of drinking more milk.

Especially after saying that ‘you’ve been sold down the river’ and that we have to ‘clean your milk’s closet’.

Just to make sure you get both sides of the story.


Everyone is telling you that milk is healthy.

You don’t need anyone else to convince you.

They seem convinced by whoever told them.


Just in case you aren’t drinking enough milk.

Let’s take a more thorough look at why you really should drink milk:


  • According to the Dairy Council it is ‘highly recommendable  to consume milk and dairy foods as part of a healthy balanced diet’ (source).
  • The biggest food concern in this world states that ‘milk is known for its richness in calcium and thus its importance for your bones’ (source).
  • And the USDA asserts in its ‘Dietary Guidelines for Americans’ that 3 daily servings of milk are recommended due to its vitamine richness and overall benefits for bones and health (source).
  • Even professors such as Connie Weaver from Purdue University and Penny Kris-Etherton who are part of the USDA committee from Pennsylvania State University argue for the benefits of milk in terms of bone health and encourage the use of dairy products (source).
  • And let’s not forget your mom, uncle, dad, friends, body builders, fitness gurus, doctors and all the other people who have always been telling you that ‘milk is the healthiest drink’ there is.


All those benefits.

Milk clearly is an important part of your diet.

By now you are probably already walking towards your fridge to pour some more milk in that empty cup from which you drank some delicious ‘fresh milk’ this morning.


There is no reason why you shouldn’t drink milk.

Not drinking milk is bad for you.

At least that’s what all these organisations and these people say and they surely have your best interest at heart, don’t they?

Well, let’s take a look into ‘who’s interest they actually serve’.



Calisthenics diet tips


What They Forget To Tell You About Milk


Despite all of the positive imagery surrounding milk.

Research is showing a different side of the story to say the least.

This is what you probably haven’t heard about milk:


  • Women consuming more than 3 glassed of milk a day showed more fractures than women consuming less than 1 glass a day (study).
  • Early exposure to cow’s milk has shown to increase the chances on type 1 diabetes in children significantly. At least +100% (study, study).
  • More, milk has been linked to diseases such as MS, osteoporosis, acne, several forms of cancer (prostate, breast & colon) in addition to being one of the most reported food allergens in the world (study, study, study, study)
  • Furthermore, research shows that you aren’t only drinking milk, but also: growth hormones, pus, antibiotics and blood cells (source, study)
  • Lastly, the milk you are drinking comes from a severely sick and stressed animals. Most cow’s are sick and being over harvested for their milk, that’s why they need to be filled up with antibiotics and hormones to keep milk production going and prevent them from getting too sick (source).


You probably want to know this if you have been drinking milk.

The reality however, is that you most likely don’t.

There is more.



Pasturization Of Milk


Worth mentioning is the statement by the USDA that ‘foods such as milk -if not pasteurized- posses a high risk for foodborne illness and should be avoided’ (source).

The result?

Mass pasturization.


Probably 100% of the 3 servings of milk which you have been drinking has been pasturized.

But what does this mean?

It basically boils down to something which is referred to as ‘denaturazation of the milk’ and in the process results not only in changing the milk protein into something which your body has problems digesting, but also in destroying the nutrients in the milk you are drinking (study, study, study, study, study).


So even if the milk came from a healthy, non-stressed animal which hadn’t been fed with a hormonal cocktail and bad foods, you would still have little benefit from it.

What does this mean for the milk you are drinking?

No nutritional value.


It’s basically skimmed down to a white liquid containing hormonal residue.

But don’t stop drinking yet.

By now you have probably noticed that there is a lot of contradicting information surrounding milk.

Someone here is telling a lie, either it’s the researchers or the USDA.





The Recommendations Versus The Research


Something seems to be wrong here doesn’t it?

Your mom, the USDA, dairy companies and researchers on the USDA committee are recommending you to increase your milk consumption.

But somehow there is an accumulation of research which states that milk is all except good.

Who should you trust?


What if I told you that the dairy industry has actually been lobbying and paying the USDA and it’s committee (source).

And as a results has lost a lawsuit in the past due to conflicting interests (source).

You don’t have to be a conspiracy theorist to connect the dots.

If you take a closer look at the USDA, the board members and the dietary guidelines versus the accumilating research, things should be starting to make sense.


Simply put, the independent recommendations of the USDA are as independent as a car salesman who is trying to sell you his car in order to receive a bonus.

And at the same time is telling you that he is holding an objective position and really has your interest at heart.

Well…how likely is that?

Especially if the incentive points him in a different direction.



What Are The Alternatives?


So what kind of milk should you drink?

Definitely not the pasturized milk you see in the supermarket.

So you should drink raw milk?

Well, that’s questionable due to the bacterial content, which caused the USDA to recommend skipping the ‘raw’ part in the first place.


If you really want to drink milk however, drink milk from a grass-fed cow.

Preferably from a known farmer.

Or milk alternatives, such as natural coconut milk or almond milk.

Don’t worry about not getting enough calcium, fruits and veggies provide you with more than enough of this bone building block and stick to ‘good old water’ instead.

Or even better, drink a nice and clean smoothie.





The Milk-Is-Good-For-You Myth


You don’t have to believe me.

You can do whatever you believe to be true.

For every single study I quote there will be someone else telling you that mom or dad is always right.


Stand for what you believe in, I just hate to see you believe in a lie.

Are there people who can drink milk and not have any visible or experienced negative side effects? Yes.

Are there people who can smoke and drink every day and not have any visible or experienced side effects? Yes.


Does it mean you should smoke or drink milk even though science has clear evidence that it’s harmful?

I’m not sure about that.

It depends on you.


*Gulp* *Gulp* *Gulp*

That’s the sound of water in the morning.

By far the healthiest source of liquid out there.

Around 70% of our bodies consist out of water (study), so it must be something good.


Right after drinking your glass of water your mom walks up to you with a full glass of milk, saying: “Drink that milk son, it’s good for your bones”.

You take a good look at it, it doesn’t look the same any more.

It’s not the milk you ‘used to know’.

You want to say: “No, thanks. It’s not really as healthy as you think it is.”, but you know she won’t believe you if you told her the truth.


Beast mode ON!


PS. I really wanted to get this information out there, because I’m still receiving too many questions about diets containing dairy products. I don’t have a single financial or personal gain in getting this information out there. And if it means I have to offend some people, so be it. Don’t take my advice for the truth. Question my advice, ALWAYS. I invite you to do your own research.



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39 thoughts on “What Your Doctor Doesn’t Tell You About Milk

  1. Hey Rich, great article! I am a bit skeptical towards milk now haha 😉

    Off topic, I talked to you through e-mail and I asked about increasing my pull up count. I can do 3 chin over the bar pull ups, but I am struggling with increasing my count. I used to do pull ups a lot during the summer and reached 8 consecutive pull ups, but I don’t know how to reach that number again. You got any tips to help me?

    Thanks in advance!

    1. Hey Istabrak,

      Thanks for the comment bro!

      Anyways, with regard to your question. There are 2 possibilities:

      1) You somehow became weaker
      2) You improved your execution, which consequently makes the exercise more difficult.

      Usually and based upon personal experience it’s probably the second one. If it is not the case however, I can recommend you to first of all start off with the 6 month challenge, you can find it here:

      In addition to those pull ups you can do a pull up progression routine on top of your current workouts to really drain those muscles and hit those muscle fibers hard ;), find it here:

      From there on, it’s all about working hard and being consistent. But if you stick to these plans, there is no doubt in my mind that you will hit those 8 pull ups within a month.

      Keep it up bro!

      Beast mode ON!

      1. That’s the thing, I am very certain I can start with the second month of the 6 month program, but I can’t do the required amount of pull ups and chin ups. Also the pull up progression is for the person that can’t perfom one pull up, I can do around 3 or 4.

        Thanks in advance,
        BEAST MODE ON!

        1. Hey Istabrak,

          The pull up progression is both for people who can’t do pull ups and for people who wish to improve their pull ups.

          Here is the deal. Let’s say you can do 3 pull ups, but you are supposed to do 8.

          What do you do right now? You stop. Well, I am pretty sure your muscles can still squeeze out some more movements. And that’s where you start doing lighter variations of the pull up as shown in the progression.

          Let’s say you need 8 pull ups, but can only do 3. Do the 3 pull ups + the pull up progression to completely drain your muscles. That’s how you really improve.

          First do the full exercise and then build it down to a lighter variation and after that an even lighter variation until you are completely empty.

          My advice, start in month 2, push out the amount of pull ups you can, transition into the progression for the remaining pull ups and continue your cycle.

          That should definitely improve your pull ups!

          Beast mode ON!

          1. Thanks so much for the help, needless to say, in a matter of time, I will stop needing the lighter variations and complete my 8 pull ups, that seems like a good plan.

            BEAST MODE ON!

          2. Sorry for double posting now, but would the active hang be a good pull up variation to do in the end of my set, like if I can bust out 4 good pull ups, should I just do the active hang for as long as I can after the 4 pull ups? And also should I do the active hang/any pull up variation every set?

  2. Good post. I should share it so more people can get their head out of their asses:D i hate it when my father in law was lecturing me about that breakfast is the most important meal in the day while i am using the renegade diet that says quite the opposite:D its hard to be the “rebel”

    1. Hey Teuk,

      Haha thanks bro!

      I totally agree ;), I don’t want to cause any family issues though :P.

      What I always say is: “So who told you that? And show me the independent research that proves your point”, they usually end up saying: “Yeah, that’s the way it has always been”.

      But then again, a lot of people take offense, because they don’t want to be wrong.

      It doesn’t even have to do with whether it’s the truth or not, they just don’t want to admit that they have no clue what they are talking about and are basing their beliefs on social conditioning.

      Anyways, find what you believe to be true, don’t take my word for it, but do your own research and make it work for you.

      Beast mode ON!

  3. Hey man.
    Excellent article, there’s a lot of struggle between those two sides, I think milk is good at some level but the problem is the same with all our food the source and the treatment.
    Any way, I want to ask u if u have some articles about soy milk, and what’s a good substitute for milk, like with shakes or Oatmeal.
    Thanks in advance.

    1. Hey Arturo,

      Thanks for the positive feedback!

      Whether milk is good or not in whatever dose, is debatable ;).

      I personally am not a proponent of any type of ‘whey’ shake…because the base in most of those is a milk protein. Then again if you are doing shakes anyways, stick to almond or coconut milk. Make sure it’s as natural as possible, with no additives. Soy milk is another problematic source of nutrition, specifically due to the estrogen like effect it has, but that would be another article. Still, I would recommend it over milk.

      Try to experiment, find what works for you.

      Beast mode ON!

    1. Hey Ed,

      Cheese goes through the same pasturization process and has the same origin (sick, undernourished cows). I’m not telling your can’t eat any dairy products any more, it’s your own choice.

      Just be aware of what research has proven and make your own choices and conclusions based upon that information.

      Beast mode ON!

  4. Hey,

    Great article but I have one question.
    What about greek yoghurt or other dairy products does that have the same side effects as just milk?

    1. Hey Stan,

      While the process might be slightly different.

      The source is the same and pasturization still occurs.

      Take note however, that I’m not telling you can’t use dairy products, I’m just providing you with the available information.

      What you do with this information is all up to you ;).

      Beast mode ON!

    1. Hey Lim,

      Thanks for the comment!

      The issue is definitely all the conflicting views, that’s why it’s important to do your own research and find the underlying causes for those views.

      Just take the time to delve into it yourself, if you are looking for more answers with regard to nutrition.

      Beast mode ON!

  5. Excellent article .. so here is my question .. as far as i know whey protein and Casein (supplements) are supposedly derived from milk … so are they too bad for you ?

    1. Hey Kon,

      Problematic. Most supplements even if we take out the casein, contain a lot of things you don’t want to have in your body.

      Sugars, artificial coloring, additives etc. If you are considering supplementation, stick to natural plant based sources preferably.

      I have used hemp powder, because its one of the most protein rich plant based sources.

      Beast mode ON!

  6. Interesting bro ..

    as I spend my whole life drinking and eating diaries products every single day (I’m 27) .. nothing happened tell now :S .. but I can see what do u mean by this article .. and I’m totally agree with u ..
    The problem is I can’t find products in the super markets that do not contain strange stuff (E121, E45 ,,,,,, ) except the diary product .. I’m a very healthy in my diet .. 90% of what I eat, I know and I understand the ingredients inside this product ..
    I tried to search for product that contain (protein, carbs, fat) the amount that my body need, and I could not find anything ..

    U can say the same words in ur article about, Checkin and meat .. idk, I feel that there is no solutions for healthy eating in these says .. well, except if u used to live in a farm ..

    Thank you for this article .. very helpful, and i’ll try the almond milk for sure ..

    1. Hey Yan,

      Thanks for the comment!

      True, haha…welcome to the death zone…where you start discovering all the shit that gets put into your food.

      There are tons of options for proteins, carbs and fats…nuts, fruits, vegetables and healthy meats.

      There is a healthy solution, but you have to put a little more effort into it ;).

      It’s all about experimenting and individualizing. These studies are generalizations of course. Which means, that there is significant reason to believe that this will account for most people. Then again, you might just be the exception. You might not believe this, but some people are even allergic to fruit, this however is only a small percentage of people, contrary to the large percentage of people who are negatively affected by milk.

      It’s difficult to give a binary answer, but I want to make sure you start asking questions and start to become aware of the stuff you are putting into your body.

      And that’s something you clearly have been more aware of recently.

      Keep experimenting. Find what works for you and own that.

      Beast mode ON!

  7. Hey it’s Florian again, I thought I’d post my update on your latest blog post, so here it is. I got my first muscle up today, after practicing the movement, momentum usage and wrist placement for probably about an hour. Eventually I finally got one. It felt really great to reach this waypoint after not even being 3 months into calisthenics. I actually feel like I could’ve gotten it earlier, if I practiced it earlier, haha. It’s probably partly to my feather weight that I could do it (63-64kg). Working on handstand every workout and nutrition is amazing to me. I enjoy what I eat and it’s not hard for me to apply the IE to it.

    Peace and until next time 😀

  8. hi! i took consience dangeresiter of milk and I made lareter.mais i 16 and i need calcuim alor with koi replace it? Thank you 🙂

  9. im sorry . .I’m conscious that milk is dangerous so i stop it .but im 16 years old and i need calcium. so whith what can i remplace it ? 🙂

    1. Hey Zinou,

      I’d indeed like to say that it’s far from what it’s told to be ;).

      Calicium is readily available in all types of vegetables, fruits and seeds. Think about spinach, broccoli, sesame seeds, almonds and fruits such as oranges and tangerines and tons and tons more…

      Just google it, there are tons of resources on this. Don’t worry about not getting enough calcium, there are tons of ‘healthy’ alternatives ;).

      Beast mode ON!

  10. I agree with what you were saying about milk. Under a web-site called raw it speaks about milk pasturization and how it is cooked so much it destroys all the good in it. They then and rock calcium to put back the white color. Here in the USA on the contanier it reads vitamin d added. Why? As you stated RAW MILK from a grass fed cow is much much better for you if you drink milk.

  11. I was off milk for more than 2 years. The real thing is, all animals store toxins in fat when we can’t flush it out, so milk may be full of those toxins when you drink it. The other points are pasteurization and homogenization. Pasteurization kills all bacteria that help you digest lactose(most people stop producing lactase at 8 yo), and homogenization completely disnatures the fat in milk, making it a strange body for your system and making it absorbable(yes, most raw milk fat is not absorbed). A1 cows(Holstein, Friesian, Ayrshire and British Shorthorn) have a different beta-casein aminoacid chain, wich is devastiating to us because it forms Beta-casomorphin-7, with is an opiod peptide. Also like humans, cows leave traces of all drugs, foods, and enviroment in milk. All that said, and considering I have A2 good raw milk around, still, I don’t drink raw milk, I ferment it with kefir grains to increase it’s probiotic potential and reduces the sugar content. But anyway, for most people, It might be easier just to skip it, since A2, 100% grass fed, drug and toxin free milk is hella hard to come by.

    1. Hey Bruno,

      Awesome addition :D, very little for me to add to this as you clearly know your stuff. I’ve been reading about the A1, A2 cows as well.

      Haha, definitely, pretty darn impossible ;). Thanks for the great comment and for providing some awesome information for other people coming here.

      Beast mode ON!

  12. Hm. I really can’t believe it. Avoiding all the dairy products is way too much. I’m gonna stick with dairy products no matter what. But will reduce the intake.

    1. Hey Jason,

      Find what works best for you.

      This post was written with 1 goal in mind, to give you a ‘science based’ conclusion.

      Whatever you do with that conclusion is up to you ;).

      Beast mode ON!

  13. hey rich , I was wondering if milk from my country (iceland) would still be bad for me even though milk here is not being multi produced and all milk is got from small farmers around the country?

    1. Hey Steinar,

      Great question.

      As written in the article, the more organic and less processed the better. And with processed it’s not only about the milk, but also about the cows.

      But it’s difficult for me to give an ‘exact conclusion for a specific country’ I would have to read about it. In general, I wouldn’t recommend milk, but if you feel like that rule doesn’t fit you, experiment with reducing it. There are many alternatives, such as almond milk or coconut milk.

      Keep in mind, that the best way of eating/drinking is the one that works for you ;).

      Beast mode ON!

  14. Hey Rich,
    Hope you are doing well. Great post and now M thinking about my milk consumption as I am really fond of it.
    I have started the 6 months training and first month is running. My only is my left wrist which had a ligament injury 6 months ago and still no recovered properly. Though I can do pull ups and chin ups with a wrist support band, still too much pressure leads to pain.
    Could you pls suggest something to fix it up asap ? Would great help buddy.
    Thanks !

    1. Hey bro,

      Great question.

      Let me get this out of the way first…there is no quick fix.

      Lose the wrist bands asap, because you’ll become dependent. Try working on strengthening the wrist by using the ‘dynamic wrist exercises’. You can find a full blog on this and there is a warm up guide which contains some useful stretches/strengthening moves. I broke my wrist, but now it’s stronger than ever. Then again, experiment with the exercises and keep me updated.

      Beast mode ON!

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