Health & Fitness: Daily Milk, Fruit and Vegetable consumption, in relation to your mortality rate and health.



Dairy for the fit and healthy guidelines
The Science of a Healthy Life



Time and science continually march forward, and that is a thing of utmost beauty. But that simple fact also requires all of us to keep an open mind towards the way we do our own fit and healthy life so that we can continually adapt and improve as we uncover new layers of scientifically established health and fitness knowledge, and at times, accept that new health and fitness science-based knowledge might force us to change direction and toss out old established "truths".

So today we find ourselves in a brave new world where a comprehensive Swedish study covering the health impact of daily dairy and fruit consumption ended up giving us so much new scientifically based knowledge about our health and food choices that the time has come to update our "dairy for the fit and healthy guidelines".

Organic and sugar-free yogurt is still with us, while milk is completely tossed to the side, yes even lactose-free milk gets the boot out my door.
Why you might ask?
Well, the answer is simply put science baby, adapt or die :).

Milk is as far as we understand it right now causing real health issues over time that simply do not happen when you consume sugar-free yogurt or no dairy at all.
This Swedish study involved close to 200 000 people, and the accumulated data over several years indicates that a high milk consumption shortens individuals life span through increased oxidative stress and inflammation caused by that daily milk consumption.
And as such milk has to go since yogurt provides all the same high-quality nutrition as milk and thus, all the benefits of dairy can be met through organic, sugar-free yogurt without risking the by now, strongly implicated long-term health issues associated with drinking milk.








music of the day while you are reading our article
Flesh coffin by Lorna Shore





The science tells us why milk is bad for our health.





Milk is, obviously loaded with all the same super high quality nutrition as yoghurt is, so why is it bad for you if yoghurt is beneficial for health and fitness?.
Most of you already know that quite a lot of people are sensitive to lactose.
Tolerating lactose is not even our normal state, but a mutation that happened to primarily develop amongst pagan Europeans in Northern Europe. Due in part because cattle was a popular way to survive and farm in the cold kingdoms of northern Vikings. Providing both nutritionally rich milk and cheese, and meat when needed. But also because of the long and utterly dark winters, northern Europeans ( read, Scandinavians mainly ) needed to get way more efficient at sucking up the little Vitamin D that life in the cold north provided.







So Vikings did what nature do best, evolved through mutation. This however was not a bulletproof thing.
And so, what science has started to uncover in the last few years is just how bad the long term health impact of the milk based lactose is for most of us, and yes, it actually applies no matter if you are lactose intolerant or not.







And so the only real question that remains is what exactly the inflammation that drinking milk causes will do to our health and longevity, with and without the many protective health benefits of fruit and veggies.








You see, if you consume enough milk on a daily basis, and do not work out and eat a ton of fruit and veggies on a daily basis your body will keep building up such unhealthy amounts of lactose for as long as you keep up that daily milk consumption, that the inflammations and toxic stress will in the end cause a long range of serious health issues.
And sadly we are not just talking about a bloated gut anymore.







Currently available data actually show us that you will biologically speaking age prematurely from a high milk consumption!, other than that, you will also suffer from increasingly worse bone health the more milk you consume.
And finally, that additional inflammation from the d-galactose that is found in milk will in the end, even cause you to die prematurely. And due to some of the minor biological differences there is between men and females, girls will suffer the negative health impact of drinking milk to a higher degree than men. Which might be one reason why females seem to suffer more from brittle bones in old age.










The same data is also showing us that fruit and veggies, when consumed in high amounts on a daily basis protects us from some, but not all of those bad milk related health issues. And, no, we guys are not so lucky that we have some sort of infallible natural protection, in general this study allows us to say that if you are male and you are consuming more than 3 milk of glass per day you too will end up with worse health than you should.
And the reason why yoghurt is seemingly fine to consume, might come down to how yoghurt is manufactured, you see, there is absolutely no lactose left in yoghurt.
Even less than there is in "lactose free" milk.











But no matter why yoghurt seem to be free of the pretty serious health issues milk consumption comes with, fact of the matter is that none of those issues that are now associated with milk consumption have been noticed at this point of time when people consume sugar-free yoghurt instead.







So when we add the environmental issues to those health issues that science is now starting to uncover, well, the time had come for me to personally, stop drinking milk completely, something I did several months ago.
And since then my entire daily dairy consumption is now made up of nothing but sugar-free and organic yoghurt.










And as such, I can, of course, not recommend anyone else to continue drinking milk either, at least for now. In a few more years science might have taken a new road ahead or milk producers might have stepped up to the plate, accepted the science and started producing milk that is both way more sustainable and less wasteful with our planets limited resources, but also perfectly healthy to drink.
That might happen, but until that day I will continue to get my decently sized dairy fix from a daily and very tasty supply of sugar-free and creamy organic yoghurt instead.
And if you do the same, please note my fixation with sugar-free, do your health and fitness a proper service and always pick sugar-free yoghurt, it is that much healthier for you and you will soon notice that sugar-free yoghurt taste even better.
Beyond being sugar-free it should also be organic because dairy farms are just a hair less wasteful and environmentally bad than what red meat production is, so we should at least do our part and pick yoghurt products from the farmers that are less wasteful and destructive in their production.


Down below is a few lines from the Swedish study, edited by me for clarity's sake. And the link to the actual study can be found further down.



" By reducing oxidative stress and inflammation processes, higher daily fruit and vegetable intake has convincingly been shown to promote longevity and reduce the risk of cardiovascular disease and even some cancers.
Intriguingly, and supporting our scientific conclusions for dairy intake amongst women, there is evidence that fruits and vegetables can prevent the premature aging phenotype induced by galactose supplementation ( galactose is part of the milk you drink, but it is not found in youghurt. )"








And to conclude:
In total almost 99 000 Swedish women and 45,280 Swedish men ended up involved in this study.
Other findings last few years have been that milk consumption actually increase bone fracture risk due to the previously mentioned biological inflammation.
And, as I mentioned earlier on, women seem to enjoy the greatest health benefit when consuming high amounts of fruit and veggies, to the point that the death rate decreased when participants consumed a higher than traditionally recommended intake of daily fruit and veggies.
But men too gain a better health and longevity, and protection from the toxic inflammation and death rate associated with daily milk consumption.

So eat less meat, less milk, more fruit and more veggies and more protein from yoghurt and plant based foods and enjoy a longer and healthier and more fit life.


































Related articles from the world wide web

this life of ours from around our mutual tiny sphere






WWF, Living Planet Report
official PDF, 2016 report, Living planet by WWF.

Milk, Fruit and Vegetable, and Total Antioxidant Intakes in Relation to Mortality Rates:
The health of milk consumption vs fruit and veggies.

Photography by Mike Koontz
My photography on G+

A stronger biceps gives you a stronger brain
Journal of the American Geriatrics Society, body and mind

Sedentary living and ageing in women
University of California San Diego School of Medicine, Ageing in women as it correlates with Sedentary living

Obesity and brain age.
Sedentary living and its connection to increased brain age.



Unsustainable life is causing dementia
The health site on pollution and brain diseases

Royal Society study
The Chimpanzee iron chef study

2015 Coal Atlas
The 2015 Coal Atlas study

Dementia and Air pollution
EHP: Air pollution and our health - Swedish study

The Environmental Performance Index
EPI 2016

New England Journal of Medicine
Genetic Risk, Adherence to a Healthy Lifestyle, and Coronary Disease

Starbucks sugar crisis - hot flavoured drinks
Action on sugar.org

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Death by sedentary choices
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The American Journal of Clinical Nutrition
Protein vs Protein study 2017

WHO, Air Pollution News Release
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Contemporary life in the Anthropocene by Mike Koontz
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WHO Pollution and mortality rates for kids under age 5
WHO study, march 2017

Phase two - Guardian climate change
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Writer and photography

Mike Koontz
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

  • Fitness school, question 44: What is the actual weight of one cm3 lean muscle mass, and will that weight per cm3 be able to also differ ever so minuscule between fit people and out of shape people (generally speaking that is).

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    Question number 44 in our School of Fitness.
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    As stated in the subject line, lean muscle mass has another weight/density ratio than fat, so a body mass that is made up of more fat and less lean muscle mass will display a bigger mass at a lower body weight, while a body that has a greater amount of lean muscle mass will actually have a higher body weight compared to what its body mass might make you believe.


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  • Pressmeddelande: Biologiska mångfaldens dag 2019 tar en tur i naturen för en stund med naturfoto och fitness prat i Höga Kusten.

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    Biologiska mångfaldens dag 2019, Höga Kusten, Sverige.



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    I Höga Kusten arrangerar Mike från a Norse View och Scandinavian.fitness en dagstur ut i naturen där vi blandar naturfoto i en vacker insjömiljö och faktabaserat prat om kost, träning och hälsa.




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    But even small ordinary things like taking a daily walk carries with it a huge life long health and fitness impact.

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  • Fitness School, Question 36, Will lifting weights 1-3 days per week be enough to lower cardiovascular related mortality?.

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    But is the simple act of lifting weights one to three days per week enough to substantially lower the risk of cardiovascular related mortality?.
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    But it is, none the less, Autumn.
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  • The anatomy and fitness function of our gorgeous human ass ( The mighty three we call the Gluteus ).

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    The gorgeous strength of Gluteus Maximus, Medius and Minimus.

    The science of health and fitness should always be your lifelong guide.



    Fitness is as wonderful for your health as it is for landing you a more sculpted and capable body over time.
    But that will never change that even fit people (quite a lot of them) are doing the right things for the wrong reasons. Case in point the fit and good looking girl you can see in the IG video I am linking to, she obviously trains hard and regular while being in great shape, and she does know quite a few things about the body and the science of staying healthy and fit.
    Which is wonderful on all counts.
    But like so many other gym goers she is seemingly misinformed about a few things too ( on the other hand, so are we all :P ). Allowing wrongful information and knowledge to shape her choices and the choices of other people that gulps up everything we fit people believe to be true. However, if you are willing to listen to it the beautiful science of health and fitness will guide you towards a better body and better health and better workouts if you pay attention to real fitness science instead of personal opinions. You see, there is nothing wrong with the exercises she is doing. But outside of the wonderful world of human anatomy, there is no such thing as an upper or lower butt muscle as far as your exterior appearance goes, nor is there a meaningful difference as far as your practical fitness capacity and workout goes.

    Click through and let us talk about Gluteus Maximus, Medius and Minimus.

  • Earth over shoot day is one of many events and situations during the year that signals the mindless gluttony of our evolving hybrid species.

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    And beyond this point, the planet is losing its inventory for the next year(s) ahead and it's capacity to restock.

    Which if we are talking about corporations and business leaders is something that would cause pretty much every corporate leader out there to die from a heart attack if it persistently happened to their business. But when its Earth, people just shrug their mindless shoulders and look the other way as if the greenhouse we are subsisting in isn't the singular thing that feeds and house us all.

  • Fitness facts: How and why does the range of motion in any given strength exercise matter?.

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    Right now, if you enter any given gym, the wonderful world of barbells will conjure up as many opinions as there are fitness girls on Instagram, no matter the subject.
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  • Moments from the Anthropocene, the fox and my morning coffee.

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    Fitness School
    Do you know the right answer?.



    Question number 35 in our School of Fitness.
    Once we venture beyond the glorious realms of leg and glutes training, there is the never-ending hallway of kicking and boxing to explore and conquer.
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    Views we catch in the rear view mirror as we leave #worldmeatfreeweek behind us.

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    In fact, food production from animal farming is already using up 83% of our global agricultural land. Yet, it is only managing to deliver about 18% of the calories we consume. And does that situation not sound completely unsustainable and fool-hearted to maintain?.

  • Fitness School, Question 34, Is there a connection between weighted leg and glute training and your brain maintaining a healthy neurological cell production?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 34 in our School of Fitness.
    Yes, we absolutely love our leg and glute day. The challenge it provides is a huge mountain of fun to climb every single week.
    But, did you know that you are not just strengthening your lower body when you are building stronger legs, ass, and hips?. Of course, you do. You know damn well that those leg days are crucial for the health and wellness of your lower back and abs too. And it sure does tax your heart and metabolic functions too. However, let us go upstairs towards our brainy area with this question.
    Here is my question:
    Is it true that weighted exercises in the gym for your leg and glutes will increase the production of healthy neural cells? ( which are crucial for the capacity and health of our brain and entire nervous system )

  • The Lost World XVIII and the enemy of all things living. #Connect2Earth

    Quality time needed: 9 minutes


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    A day which, is by now, our essential every day reality.



    May 22 is both a perfectly ordinary Tuesday in your life and the global 'International Day for Biological Diversity'.
    But that is not all this week is all about. We also have the endangered wildlife day, which happened on May 18, and birthday number 70 for IUCN. And, as such this entire week represents an opportunity for each of us to make it a healthy fit day for the entire planet and our individual self.


    Also, if you are present in the incredibly lush and beautiful high coast area of Scandinavia, Sweden next Tuesday you are more than welcome to join me and my coworker from Scandinavian.Fitness for a sweaty fit workout at the gym, lifting weights and grunting at Friskis, Örnsköldsvik at 0730. Once we are done at the gym, we will head outside for a walk at 0830 and hopefully enjoy beautiful weather together with the pristine nature of Scandinavia.

  • Fitness School, Question 33, Let us talk about that mighty beast called the Quadriceps.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 33 in our School of Fitness.
    Legs and ass and back. That is the holy trinity ( together with the fourth pillar, our abs ) of building a strong and capable and athletic body.
    But what about the makeup of our upper legs?
    We have the backside of our legs, which we call the hamstrings, and on the front, there´s the thing most people simply call the quads.
    But let us dig deeper down into those mighty looking quadriceps and the rest of the anterior side of our legs.
    Here is my question:
    Can you specify which muscles make up the bulk of what we call our quadriceps and anterior leg muscles?.

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