[Newsletter] The Smartest Coach in the Room

Is dairy good or bad for you? Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Is dairy good or bad for you? If you grew up in the ‘80s, you might remember those “Milk: It Does A Body Good” ads. [A GIF of a boy holding a glass of milk and instantly becoming more muscular.] In hindsight, this ad might’ve overpromised on the gainz bit. Nowadays, people aren’t so sure. Some say milk is full of “bad” fats, hormones, and hard-to-digest proteins. Others say this natural, whole food is as close to a “perfect” food as you can get. The truth is, whether or not dairy is good for you (or your client) depends on multiple factors, including: ▶️ Your ability to tolerate it. ▶️ Your goals. ▶️ What kind of dairy you eat. Let’s take a closer look. 🫣 Factor #1: Can you tolerate it? People vary in their ability to digest and tolerate dairy, whether because of genetics, age, or digestive health and intestinal microbiota. Even if dairy is theoretically “good,” depending on your unique makeup, it may or may not be “good” for you. If your client suspects they may be lactose intolerant, encourage them to keep a detailed food log that tracks their symptoms, or try an elimination diet. People who are lactose intolerant may choose to take dairy off the menu completely. However, many people with lactose intolerance may be able to tolerate: 🐄 Non-cow dairy (such as goat milk) 🐄 Fermented dairy (such as yogurt or kefir) 🐄 Low-lactose or lactose-free dairy products 🐄 Dairy alongside probiotics or lactase supplements That said, going completely dairy-free is okay too. 💪🏿 Factor #2: What’s your goal? In general, dairy consumption might help with certain goals. ▶ Fat loss / healthy weight maintenance Generally speaking, dairy might help people lose fat, or maintain a healthy weight. Yogurt and cultured dairy seem to help the most. This is probably due to the high-quality protein in dairy, which can be satiating (so we eat less overall). Additionally, other unique compounds in fermented dairy may improve metabolic health, gut health, and more. ▶ Muscle gain / maintenance Dairy is a rich source of whey and casein, two very high-quality proteins. Both have been shown to be among the most effective proteins to promote muscular growth. Plus, dairy can be a good source of extra energy if we need additional protein-rich calories to recover from hard workouts. ▶ Bone health The vast majority of the research over the past 40 years indicates that dairy consumption helps prevent or slow bone loss. This is especially true for people who are active and eat a generally healthy diet. However, keep in mind that while dairy supports bone health, you don’t need it. So long as you ensure adequate intake of important bone nutrients (like calcium, vitamin D, vitamin K2, and protein) and provide a bone-building stimuli (like resistance training) you can maintain a healthy skeleton. 🥛 Factor #3: What kind of dairy are you eating? Just as the category of “meat” includes everything from wild-caught elk to hot dogs, “dairy” is a pretty large group of foods. Dairy types differ based on things like fat content, the presence of added sugars or flavoring agents, type of processing, bacterial content, and more. If your clients like eating dairy, help them more often choose types that align with their health goals. When clients ask for advice on dairy… As the evidence currently stands (read: not yet definitive), the known health benefits of dairy likely outweigh the suspected harms, on average. But individual people are not research averages. Each person should decide for themselves whether or not they eat dairy—and if so, which types are right for them. If a client’s uncertain about dairy’s effect on their body, encourage them to keep a food journal, and look for patterns. Does an extra few servings of yogurt or cottage cheese every week help them feel less gassed during workouts? Or does it just make them gassy? Support your client’s perspective, while helping them feel in control of their choices. Finally, be sure to check out our [Level 1 Nutrition Coaching Certification]( where you’ll learn the science of nutrition, along with the art of coaching, so you can help clients make empowered choices and lasting positive changes. 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