You Can Have Incredibly Healthy Strong Bones AND Skip the Dairy.

Is Milk Really “Does a Body Good”? Why Dairy Should Be a Condiment, Not a Food Group

We have been told for decades that milk builds strong bones. So why do countries with the highest dairy consumption have the most broken bones? Here is the 2026 guide to bulletproof bones without the cow.

By Dr. Graham Jenkins

Introduction: The “Got Milk” Hangover

If you grew up when I did, you probably remember the mustache.

Celebrities, athletes, and superheroes all looked at us from magazine pages with a white mustache, telling us that “Milk Does a Body Good.” We were taught that if you didn’t drink three tall glasses a day, your bones would snap like dry twigs.

It is 2026 now. We have more data than ever before. And we have a problem.

In the chiropractic industry, we are constantly asked questions about bone density. Patients come in, terrified of a diagnosis of osteopenia or osteoporosis. They tell me, “But Dr. Jenkins, I drink milk every day! I eat yogurt! Why are my bones getting weaker?”

This is the great paradox of modern nutrition.

The countries that consume the most dairy (like the US, Canada, and Scandinavian nations) also have the highest rates of hip fractures and osteoporosis. [1] If milk was the magic bullet for bone density, we should have the strongest skeletons on earth. But we don’t.

So, I thought I’d tackle this head-on. Today, we are going to look at bone density, the dairy myth, and why at 100+ Living, we view dairy as a condiment, not a food group.

The Bone Density Paradox

Why do we drink milk? For most people, the answer is simple: Calcium.

We have been conditioned to believe that Calcium = Bone. Therefore, if we pour calcium-rich milk into our bodies, it will turn into bone.

But biology is not a bucket. You cannot just pour a mineral in and expect it to stick.

For calcium to actually become bone tissue, it needs a team of helpers. It needs Vitamin D to get absorbed. It needs Vitamin K2 to direct it into the bone (and keep it out of your arteries). It needs Magnesium to balance it. And most importantly, it needs stress (the good kind) to tell the bone to grow.

Without these things, calcium is just chalk dust clogging up your system.

The Dairy Controversies: Acid, Protein, and Confusion

Over the years, researchers have tried to explain why dairy-heavy cultures have weak bones. Two main theories emerged.

1. The Protein Theory: Some experts argued that the protein in cow’s milk is too acidic or complex for humans, causing us to excrete calcium in our urine. Essentially, the theory was that milk “robs” the body of calcium.

2. The Acid-Ash Theory: This theory claims that milk causes an “acidification” of the blood. To buffer this acid, the body pulls alkaline minerals (calcium) out of the bones, causing osteoporosis.

Here is the truth: The evidence is mixed.

While these theories make sense on paper, recent studies show that dairy can increase bone density in some populations. [2] The science doesn’t fully support the idea that milk strips your bones.

However, that doesn’t mean milk is good for you.

Just because something doesn’t dissolve your bones doesn’t mean it builds your health. My opinion—based on 30 years of clinical observation—is that while dairy contains calcium, it comes with so much “baggage” that it does more harm than good.

We Are Not Cows (The “Fuel” Tenet)

In our 100+ Living Tenets, specifically under Fuel (Nutrition), we operate on a core principle: “Food is information.”

When you eat, you are sending a code to your body. You are telling it to either fight inflammation or build health.

Cow’s milk is designed by nature for one specific purpose: To turn a 65-pound calf into a 700-pound cow as fast as possible.

It is packed with growth hormones (like IGF-1), sugars (lactose), and inflammatory proteins (casein) designed to trigger rapid, massive growth.

Humans are not meant to grow rapidly after infancy. When we consume high amounts of these growth signals as adults, it is linked to:

• Increased risk of prostate cancer in men. [3]

• Increased risk of ovarian cancer in women. [4]

• Systemic inflammation (the root of heart disease and diabetes).

• Gut dysfunction and bloating.

The “Condiment” Strategy

Does this mean you can never touch dairy again? No. We believe in being practical, not fanatical.

Dairy should be treated like a condiment.

• A food group is something you eat for fuel (like vegetables or protein).

• A condiment is something you use in tiny amounts for flavor (like ketchup or hot sauce).

Dairy can be tolerated in small amounts by many people. A splash of heavy cream in your coffee? Fine. A little real butter on your sourdough toast? Great. A sprinkle of parmesan on your broccoli? No problem.

But a glass of milk with dinner? A bowl of cereal swimming in milk? A massive tub of yogurt? That is a problem.

For many of my patients, even the slightest amount of dairy sets off a chain reaction of inflammation. It causes sinus congestion, joint pain, and skin issues (eczema is almost always linked to dairy).

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Stop Guessing with Your Health

Are you confused about what you should be eating? Are you worried about your bone density but don’t know where to start?

Don’t guess. Measure.

At the 100+ Living Health Centre, we offer comprehensive screenings that look at your inflammation levels, your posture, and your overall function. We can help you build a personalized plan to bulletproof your bones.

The Real Bone Builders (The “Body” Tenet)

If you take dairy off the table, how do you build strong bones? You follow the Body (Movement) tenet.

"Move well to live well. Function dictates lifespan." 

Bones follow a law of physics called Wolff’s Law. This law states that bone grows in response to the stress placed upon it. If you sit on the couch and drink 10 gallons of milk, your bones will rot. If you lift heavy things and walk against gravity, your bones will harden like steel.

Strength Training is Non-Negotiable. Strength training builds resilience. When you lift a weight, your muscle pulls on the tendon, which pulls on the bone. That “pull” tells the bone factory (osteoblasts) to lay down new calcium.

The 100+ Living Bone Protocol:

1. 1. Lift Heavy: 2-4 times per week. Squats, deadlifts, and overhead presses put “axial load” on the spine and hips, which is exactly where fractures happen.

   2. Impact: Walking, jogging, or even jumping (if your joints allow) creates the impact needed to stimulate density.

The Green Solution (Fueling the Right Way)

So, where do you get the calcium if not from milk?

Dark Green Leafy Vegetables.

Kale, collard greens, bok choy, and broccoli are packed with calcium. But unlike milk, they also come with Vitamin K, magnesium, and fiber. They are highly absorbable and anti-inflammatory.

Other Sources:

• Sardines (with the bones in).

• Almonds.

• Sesame seeds (tahini).

• Salmon.

If we could access non-processed, raw milk from grass-fed cows, the story might be slightly different. Raw milk has enzymes that help digestion. But in 2026, most milk is ultra-pasteurized, homogenized, and stripped of life. The cost to your health is not worth the calcium.

The Magnesium Mystery

This is the secret weapon that almost everyone misses.

Very rarely do I recommend supplementation. I really believe we need to be getting our nutrients from our food. However, our soil is depleted.

If you are osteoporotic, or if you are generally “stiff all over,” you might be missing Magnesium.

I often recommend almost double the magnesium that traditional nutritionists recommend. I like to see patients getting around 500mg – 800mg of Magnesium Bisglycinate or Citrate a day.

Here is why: There is a metabolic type of person I see in the clinic often. They supplement with huge amounts of calcium because their doctor told them to. But instead of the calcium going into their bones, it gets stuck in their muscles.

They become super stiff. They get muscle cramps. They feel like the Tin Man.

This group of people can consume huge amounts of calcium, yet their bone density continues to plummet. Why? Because they are magnesium deficient. Magnesium is the “key” that unlocks the door to the bone. Without it, calcium just loiters in the hallway (your muscles and arteries).

When these patients start taking magnesium, the magic happens.

1. Their stiffness goes away.

2. Their sleep improves (Magnesium calms the nervous system).

3. Their next bone density scan shows improvement.

I have had patients come back to me and say, “My specialist can’t explain why I am getting better. Osteoporosis is only ‘supposed’ to get worse.”

It got better because we balanced the chemistry.

The Vitamin D & K Connection

You cannot build bone in the dark.

Vitamin D: You need about 5,000 IU per day in the non-summer months (which is most months in Canada!). Vitamin D acts like a hormone. It tells your gut to absorb the calcium from your salad.

Vitamin K2: This is the traffic cop. Vitamin D opens the door, but Vitamin K2 directs the traffic. It ensures the calcium goes into the hard tissues (bones/teeth) and stays out of the soft tissues (arteries/kidneys).

Sources of K2: Fermented foods (sauerkraut, natto), egg yolks, and organ meats.

A Strategy for 2026: Beating the “Bone Density Blues”

Here is the summary of the 100+ Living Strategy for strong bones:

1. Move (Body Tenet):

• Get regular exercise. Prioritize strength training and loading the spine.

• “Every adjustment and movement pattern reinforces better brain-body communication.” A straight spine distributes weight evenly; a crooked spine crumbles under pressure.

2. Fuel (Fuel Tenet):

• Treat dairy as a condiment.

• Get 1200mg of Calcium from greens, nuts, and fish.

• Avoid soda and carbonated drinks (they leech minerals from bone).

• Avoid toxic inputs like excessive alcohol and processed sugar.

3. Prevent (Prevent Tenet):

• Get your levels tested. Don’t guess. “Prevention means correcting small problems before they become big ones.”

• Check your Vitamin D levels annually.

4. Supplement Wisely:

• Take Magnesium (500mg+).

• Take Vitamin D + K2.

Conclusion: Function is Freedom

Adult human physiology was not built to deal with dairy, especially in the amounts the industry wants us to consume.

In the case of dairy, more is not better.

But complete elimination isn’t always necessary either. Life is about enjoyment. If you love a piece of high-quality cheese, enjoy it. Just don’t fool yourself into thinking it’s health food. It’s a treat.

My dream—and the mission of Dr. Jenkins and the 100+ Living team—is to make the Okanagan Valley the next Blue Zone. We want to create a community where living to 100 is normal. Where people are hiking Knox Mountain at age 95. Where “old age” means wisdom, not wheelchairs.

To do that, we have to break the old myths. We have to stop relying on foods that make us sick and start embracing the habits that make us strong.

Eat your greens. Lift something heavy. And put the milk back in the fridge.

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References

1. Feskanich D, et al. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. American Journal of Public Health. 1997;87(6):992-997.

2. Shin, S., et al. A dairy and fruit dietary pattern is associated with a reduced likelihood of osteoporosis in Korean postmenopausal women. Br J Nutr. 2013 Nov;110(10):1926-33.

3. Song, Y., et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. Journal of Nutrition. 2013;143(2):189-196.

4. Larsson, S.C., et al. Milk, milk products and lactose intake and ovarian cancer risk: A meta-analysis of epidemiological studies. International Journal of Cancer. 2006;118(2):431-441.

5. Fenton, T.R., et al. Phosphate decreases urine calcium and increases calcium balance: a meta-analysis of the osteoporosis acid-ash diet hypothesis. Nutr J. 2009 Sep 15;8:41.

6. Hanley, D.A., et al. Vitamin D in adult health and disease: a review and guideline statement from Osteoporosis Canada. CMAJ. 2010;182(12):E610-E618.

7. 100+ Living. The 6 Tenets of 100+ Living. Internal Document. 2025.

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About Dr. Graham Jenkins

Dr. Graham Jenkins is a chiropractor, longevity strategist, and the founder of the 100+ Living Health Centres in Kelowna, BC. With over three decades of clinical experience, Dr. Jenkins is an Advanced Certified Chiropractic BioPhysics (CBP) practitioner. He is the author of the 100+ Living book series and a passionate advocate for non-pharmaceutical, lifestyle-driven longevity.

His vision is bold but simple: To turn the Okanagan Valley into the world’s next “Blue Zone.” He believes that by combining cutting-edge spinal correction with ancestral lifestyle habits, our community can lead the world in healthspan, proving that fitness and function are for everyone, at every age.