TALES FROM THE
daRI^® FARM

Written by: Kristin Kirkpatrick, MS, RDN

Dairy consumption is an essential component of overall bone health, but did you know it’s also good for cardiometabolic health? Full-fat dairy has been associated with a reduced risk of cardiovascular disease. Since February is National Heart Month, we wanted to celebrate by sharing data from 4 large studies on the cardiovascular benefits of dairy.

Dairy consumption over time improves heart health.

A 2025 study https://www.sciencedirect.com/science/article/abs/pii/S0022316625005747?fr=RR-2&ref=pdf_download&rr=98afc4621bc9acf6 in the Journal of Nutrition that followed young adults for a period of 25 years found that individuals who consumed the most full-fat dairy had the least risk of coronary calcification (a major risk factor for the development of heart disease) over the 25-year time frame. Essentially, full-fat dairy earlier in life is cardioprotective later in life.

More dairy = fewer cardiovascular events

A 2023 study https://academic.oup.com/eurheartj/article/44/28/2560/7192512 in the European Heart Journal, involving over 240,000 individuals in 80 countries, found that full-fat dairy was included in 6 food groups (also including fruits and vegetables, nuts, and fish) that were associated with a lower incidence of stroke, heart attack, and other major cardiovascular events. A greater intake of dairy was associated with increased intake of compounds found to benefit blood pressure and overall metabolic health.

Dairy can improve health outcomes by reducing the risk of heart disease.

A 2020 study https://drc.bmj.com/content/8/1/e000826 in the British Medical Journal found that individuals who consumed more than 2 servings of dairy every day had a lower incidence of metabolic syndrome. Additionally, overall daily consumption was associated with lower blood pressure and a lower risk of type 2 diabetes. Other studies https://pmc.ncbi.nlm.nih.gov/articles/PMC7948850/ have also associated dairy intake with a lower risk of type 2 diabetes and improved blood sugar control. These metabolic components are all associated with an increased risk of heart disease. Thus, reducing these conditions reduces the risk of heart disease.

Dairy consumption reduces the risk of stroke, a major indicator of heart disease.

A 2021 study https://pmc.ncbi.nlm.nih.gov/articles/PMC8970833/ in the Journal Advances in Nutrition found that individuals with higher dairy intake had a lower risk of stroke.

What are some common associations amongst all these studies?

Several components of dairy are associated with improved cardiovascular health. Magnesium, potassium, and calcium are all associated with improvements in blood pressure. High protein is associated with improved muscle mass and a reduced risk of obesity, and using full-fat dairy and protein to stay full longer may assist with portion control and weight management. Finally, fermented dairy may improve gut health, thereby benefiting overall cardiometabolic health. You can consume more dairy by adding cottage cheese to sauces and batters to boost protein, choosing a whole milk protein drink for a mid-day pick up, or pairing a cheese stick with an apple for an after-dinner treat.

DARI® MOOV™ products provide all these components in their protein shakes. If you’re looking for a protein shake without artificial ingredients that tastes great and is nutrient-rich, you’ve come to the right place. For example, their no artificial sweetener protein drink contains 27 whopping grams of protein that is different from the other options out there – it’s a protein shake without chalky taste, a protein shake to build muscle mass, and a whole milk protein shake that is lactose free. DARI® MOOV™ best tasting protein drink will satisfy both your taste buds and your heart!

Written by: Kristin Kirkpatrick, MS, RDN
kristinkirkpatrick.com
kristin@kristinkirkpatrick.com
kristin@kristinkirkpatrick.com

In modern nutrition science, dairy is reclaiming its place at the top of a balanced food pattern — especially in updated food pyramids that value high-quality protein, nutrient density, and whole foods. Far from being outdated, real dairy delivers scientifically validated benefits for everyday health, muscle support, metabolism, and long-term wellness.

The Science of Dairy: A Foundation of Nutrition

Real Dairy Is Nutrient-Dense and High-Quality

Milk and dairy foods contain complete proteins, meaning they include all nine essential amino acids your body must get from food — a key factor in supporting muscle health, metabolism, and growth. https://www.healthline.com/nutrition/milk-benefits?utm_source=chatgpt.com

Research shows dairy’s protein quality rivals that of meats and other animal foods, delivering high biological value and essential nutrients that fit well with the needs of active adults, athletes, and families alike. https://www.sciencedirect.com/science/article/pii/S2475299124024739?utm_source=chatgpt.com

Health Benefits of Real Dairy

1. Supports Muscle, Metabolism & Body Composition

• Dairy protein has complete amino acid profiles that help rebuild muscle, support recovery after exercise, and maintain lean body mass — especially important as we age. https://www.healthline.com/nutrition/milk-benefits?utm_source=chatgpt.com

• Studies suggest high-protein dairy beverages paired with resistance training support muscle strength and functional fitness in older adults. https://pmc.ncbi.nlm.nih.gov/articles/PMC8010144/?utm_source=chatgpt.com

• Dairy foods also promote satiety, which can support healthy weight and reduce unnecessary sn

  acking.

2. Whole Milk Has Unique Benefits

Contrary to outdated recommendations that pushed only low-fat dairy, recent evidence shows that whole-milk dairy foods don’t increase cardiovascular risk and may positively influence lipid metabolism, inflammation, and gut health. https://pubmed.ncbi.nlm.nih.gov/37684008/?utm_source=chatgpt.com

More Than Just Protein: Metabolic Health

Emerging research identifies dairy proteins as having broader metabolic benefits — including improved insulin sensitivity and positive effects on blood lipids — which may help reduce the risk

of chronic conditions like type 2 diabetes and cardiometabolic syndrome when consumed as part of a balanced diet. https://pubmed.ncbi.nlm.nih.gov/23822206/?utm_source=chatgpt.com

Reviews also show dairy foods may be associated with reduced risk of certain chronic diseases and beneficial effects on body composition, especially when replacing lower-nutrient alternatives. https://pmc.ncbi.nlm.nih.gov/articles/PMC5122229/?utm_source=chatgpt.com

Lactose-Free Dairy: Same Benefits, Easier Digestion

Lactose-free dairy provides all the nutritional benefits of regular dairy — including protein, vitamins, and minerals — with improved digestibility for people who experience lactose sensitivity. Some research even suggests lactose can act as a prebiotic, benefiting the gut microbiome when tolerated. https://new.milk.org/health-and-nutrition/health-care-professionals/milk-and-lactose-intolerance/?utm_source=chatgpt.com

Why Dairy Deserves a Daily Spot on the Plate

Complete Nutrition in Every Serving

Milk and dairy foods are more than protein — they deliver calcium, phosphorus, vitamins A and D, B vitamins, potassium, and more. These nutrients support:

• Strong bones and teeth

• Healthy metabolism

• Immune function

• Energy production

In fact, dairy foods are among the top contributors of essential nutrients in many diets. https://www.usdairy.com/news-articles/is-milk-good-for-you?utm_source=chatgpt.com

DARI® MOOV™: Real Dairy Fuel for Life

At DARI® MOOV™, we took all the science-backed goodness of dairy and made it even easier to enjoy:

✔ More protein to keep you energized
✔ Lactose-free for easier digestion

✔ Low sugar, No

artificial sweeteners
✔ No artificial flavors or colors

It’s real dairy — clean, complete nutrition that fits your modern lifestyle.

Fuel for life. Fuel for movement. Fuel for everyday.

Written by: Kristin Kirkpatrick, MS, RDN

As a dietitian, I often see a flurry of appointment requests this time of year from individuals getting ready for New Year’s resolutions. The truth is, most of the individuals looking to make permanent change had the same intention just a year ago – but were unable to sustain healthy habits. Therefore, instead of looking for a magic bullet of behavior change on New Year’s Day, I often focus instead on more attainable, success-driven lifestyle choices. Here are twelve that have worked for my patients.

Day 1

Write down your why. My patients determine the why on day one, and we structure their dietary pattern and other lifestyle choices based on it. If your why is reducing the risk of Alzheimer’s and other dementias, you may favor a diet rich in leafy greens and supplementation with fish oil. If it’s to reduce hypertension, it may focus on getting adequate dairy in the diet and weight loss. The ‘why’ is the umbrella under which all your lifestyle choices fall. Find out why, and your dietary pattern for 2026 will be better understood.

Day 2

Manage your macros. Our macronutrients (carbohydrate, protein, and fat) make up the bulk of our diet, and their distribution within our dietary pattern is a key factor to health. Many of my peri- and post-menopausal women are focused on maintaining a higher protein intake with a moderate amount of carbohydrates. In contrast, my young adult athletes may focus on more complex carbohydrates. Working with a health care provider, such as a registered dietitian, can help determine your perfect composition.

Day 3

Ditch the fake sugar. Artificial sweeteners are not always a “free” choice in the diet. Some have been associated with health risks, while others are related to keeping that sweet craving on your taste buds (making it even harder to curb your sweet tooth). Finding alternatives or ditching them altogether can be hard, but it may be worth it for better health. Where in your diet do you have artificial sweeteners? Can you take today to ditch them, or reduce them?

Day 4

Go real. Consumers are hungry for real ingredients. Ingredients they can understand. Ingredients that could be found in their grandparents’ pantry. Ingredients they can feel good about giving their kids. Make 2026 the year of ingredients that matter. That means limiting ultra-processed foods, cooking more at home, and finding foods that eliminate artificial colors, additives, excess sugar and/or sodium.

Day 5

Lose the booze. The studies are clear – there is no safe level of alcohol. In fact, even moderate drinking has not been linked to poor heart health https://www.clinicalnutritionjournal.com/article/S0261-5614(21)00559-8/abstract, not to mention sleep disturbances and weight gain that come alongside alcohol consumption. You can even start today by finding alternatives for holiday parties by considering mocktails over cocktails. A few of our favorite recipes are https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba AND https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba-klzhy AND https://www.kristinkirkpatrick.com/recipes/vegan-grain-free-sugar-free-chocolate-chip-cookies-easmn-ck36r-f4eec-6yjba-27j3k.

Day 6

Scrutinize your supplements. How many supplements are you taking? Is it possible you’re taking some that are doing nothing, or worse, harming your health? Today, take a magnifying glass to your supplements and ask the following questions: Do my levels support my dose (for example, do you know what your vitamin D or circulating omegas are)? Does the supplement meet my longevity goals? Is the supplement safe?

Day 7

Take a walk. Though exercise is not the golden goose of weight loss, its benefits in reducing inflammation and a positive impact on almost every organ in the body should be reason enough to do it daily. If the thought of an “exercise program” is intimidating, then start with walking. Walking is easy on the joints, free, and one of the best exercises we can get. Start small and get cleared by your physician first.

Day 8

Add color. If the thought of getting 8-12 servings of fruits and vegetables every day seems almost impossible, change the narrative and focus on color instead. It’s easy to get that much color in a day, and if you do, you’ll be getting a variety of nutrient-rich foods in your diet. For example, think of an apple with cinnamon and peanut butter for a snack (3 colors), roasted sweet potatoes and Brussel sprouts (2 more colors), mixed berries for a dessert (a few more colors), and a kale salad with grilled salmon for dinner (even more colors). The more color in the diet, the higher the quality of the foods you are eating.

Day 9

Breathe. Stress management is an essential aspect of longevity. While you may not be able to eliminate stress, knowing how to manage it can be critical to your overall health and to maintaining healthy habits. A meditation practice, getting out in nature, or even just closing your eyes and taking a few deep breaths can make a world of difference on reducing both negative emotions https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0329411 and the physical symptoms that sometimes accompany stress.

Day 10

Add a few secret weapons. Creatine has received a lot of attention lately – and for good reason. The body needs creatine, but it can make only so much on its own and getting it from the diet rarely moves the needle. Supplementing is the first step towards boosting levels. Doing so may help build muscles, maintain muscles, and everything in between. Read more about the benefits of creatine here https://www.today.com/health/diet-fitness/creatine-for-women-rcna191553. Another supplement to consider, especially if you don’t consume enough fatty fish, is omega-3 fatty acids. Omega-3s have been associated with better brain https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1324357 and heart health https://www.ahajournals.org/doi/10.1161/JAHA.121.025071 as well as better overall mental health https://www.psychiatrist.com/jcp/efficacy-omega-supplementation-major-depression-randomized/.

Day 11

Prioritize sleep. Eating well, staying active, and managing stress are all-important aspects of health, but none of them will be optimal without adequate sleep. Studies show that getting at least 7 hours of sleep a night (https://www.nature.com/articles/s43587-022-00210-2), as well as going to bed and waking at consistent times every day, can have a significant impact on health. In fact, a recent study https://www.acc.org/About-ACC/Press-Releases/2023/02/22/21/35/Getting-Good-Sleep-Could-Add-Years-to-Your-Life from the American College of Cardiology found that around 8% of deaths from any cause could be attributed to poor sleep. If your goal for 2026 is to be a healthier you, then hitting the sack early should be at the top of the behavior change list.

Day 12

Don’t neglect what you love. The key to long-term sustainability is finding a dietary pattern that meets your personal, cultural, and religious preferences. That means, if you don’t love kale, for example, don’t force yourself to love it – you probably never will. Instead, find other cruciferous green leafy vegetables you love to take their place. The point is, you’re more likely to keep the habits that are easy to form and that have deep personal meaning and preference.

One easy way to make meaningful change today can start with choosing MOOV™ dairy products. Doing so means you’re getting high-quality, real food with abundant protein and nutritional density to help fuel your day. It’s a product that meets many of the dietary guidelines mentioned here and one that can help you reach your longevity goals in 2026 and beyond.

Finally, don’t wait for the New year. Start today – Yes. Today. Why? Because your body is not aware of an obscure timeline, it’s ready for you to start treating it better as soon as possible.

Written by: Kristin Kirkpatrick, MS, RDN
kristinkirkpatrick.com
kristin@kristinkirkpatrick.com
kristin@kristinkirkpatrick.com