How To Fix Your Gut, Boost Immunity & Improve Athletic Performance With Nature’s “First Food”

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It was way back in 2009 that I first discovered goat's milk.

I had just finished interviewing Joe Stout – a food scientist at a small local goat farm called “Mt. Capra”. During our podcast (which you can listen to here), Joe filled me in on some very interesting properties of goat’s milk that makes it much, much different than cow’s milk, including…

…the difference in allergic reactions between goat’s milk and cow’s milk, and why the difference exists…

….what happens to cow’s milk during homogenization that makes it especially dangerous for athletes and people worried about cancer…

…why the body absorbs goat’s milk protein at a much, much faster rate than cow’s milk protein…

…how cow's milk can cause lactose intolerance, and why this rarely happens with goat’s milk…

…and why goat’s milk “matches up” to the human body better than cow’s milk.

Over at Mark's Daily Apple, this was confirmed in an article that says:

“Lots of people seem to fare better with goat milk than cow milk, and several studies support these anecdotes:

-Goat milk is both anti-allergenic and anti-inflammatory, regulating the intestinal immune response at the cellular level.

-Goat milk possesses immunomodulatory effects and even helps the body release nitric oxide, a vasodilator that improves vascular function.

-Goat milk glycans (carbohydrates that support the healthy gut bacteria and can help the immune system) are more similar to human milk glycans than cow milk glycans; goat milk also contains novel glycans with further health benefits.”

Anyway, after that original podcast with Joe, I asked him what to do if I wanted to get all the beneficial properties of goat's milk (and as I later discovered) much more, without actually drinking milk every day, because frankly, I'm just not a milk-guzzling kind of guy.

Joe's response changed my life, and you're about to discover why.


What Is Colostrum?

Joe told me, “Simple. Colostrum.”

At this point, colostrum was kind of woo-woo for me. My wife grew up on a sheep farm so I knew colostrum had something to do with sheep's milk, but wasn't really sure what it really, truly was.

Joe explained to me that colostrum is produced by not just goats and sheep, but by all mammals (including humans) in the first few days after giving birth. Also known as “first milk”, it is produced in the mammary glands of females just prior to giving birth and serves as a concentrated source of proteins, growth factors, and antibodies that are essential for early development of newborns.

Its properties have been revered for thousands of years across many cultures: in ancient Chinese medicine, it was regarded as a potent health tonic, and for the Maasai people of Kenya and Tanzania it has long been regarded as a crucial part of a warrior's diet. In Britain, dairy farmers refer to colostrum as beestings, and they used any surplus colostrum to make an extra-creamy, and very healthy, pudding.

So you can literally think of colostrum as a powerhouse of nutritional ammunition designed to get a newborn through the critical first few days of life.

Now let's move on to a slightly more scientific definition of colostrum for you nerds out there, straight from the underbellies of the Wiki definition of colostrum:

“Newborns have very immature digestive systems, and colostrum delivers its nutrients in a very concentrated low-volume form. It has a mild laxative effect, encouraging the passing of the baby's first stool, which is called meconium. This clears excess bilirubin, a waste-product of dead red blood cells, which is produced in large quantities at birth due to blood volume reduction, from the infant's body and helps prevent jaundice. Colostrum is known to contain immune cells (as lymphocytes)[4] and many antibodies such as IgA, IgG, and IgM. These are the major components of the adaptive immune system. Inter alia IgA is absorbed through the intestinal epithelium, travels through the blood, and is secreted onto other Type 1 mucosal surfaces[citation needed]. Other immune components of colostrum include the major components of the innate immune system, such as lactoferrin,[5] lysozyme,[6] lactoperoxidase,[7] complement,[8] and proline-rich polypeptides (PRP).[9] A number of cytokines (small messenger peptides that control the functioning of the immune system) are found in colostrum as well,[10] including interleukins,[10] tumor necrosis factor,[11] chemokines,[12] and others. Colostrum also contains a number of growth factors, such as insulin-like growth factors I (IGF-1),[13] and II,[14] transforming growth factors alpha,[15] beta 1 and beta 2,[16][17] fibroblast growth factors,[18] epidermal growth factor,[19] granulocyte-macrophage-stimulating growth factor,[20] platelet-derived growth factor,[20] vascular endothelial growth factor,[21] and colony-stimulating factor-1.[22]

Colostrum is very rich in proteins, vitamin A, and sodium chloride, but contains lower amounts of carbohydrates, lipids, and potassium than mature milk. The most pertinent bioactive components in colostrum are growth factors and antimicrobial factors. The antibodies in colostrum provide passive immunity, while growth factors stimulate the development of the gut. They are passed to the neonate and provide the first protection against pathogens.”

Whew. I know that was a propeller-hat friendly mouthful, so here's a brief description of the important points:

  • Cytokines: Part of your systemic immune system. These hormones keep communication between immune cells active (no communication means low immunity, frequent sickness, and susceptibility to illness!)
  • Growth Factors: (IGF-I, IGF-II, EGF) As the name implies, growth factors assist with maintenance and growth of certain body tissues, including muscle and the gastrointestinal lining.
  • Lactoferrin: Lactoferrin assists with iron absorption and is a crucial part of your immune defense system.
  • Growth Hormone: Growth Hormone (GH) works individually as well as together with the other growth factors in colostrum to aid in growth and function of gastrointestinal tissues, muscle and more.
  • Immunoglobulins: (IgA, IgD, IgE, IgG, IgM) Immunoglobulins are small proteins that are used by your immune system to seek out and destroy foreign antigens (invaders).
  • Proline Rich Polypeptides: PRPs are important immune system regulators that encourage the growth of white blood cells and may restore the balance in cellular immune functions. PRPs may defend against oxidative stress and support brain health.

Now we can dig into the more practical aspects of how you can use colostrum if you happen to be one of my readers that is not a newborn or 2-day old mammal.


Colostrum As An Alternative To Antibiotics

The immunoglobulins in colostrum have specific immune system activity against many common human pathogens such as Escherichia coli, Cryptosporidium parvum, Shigella flexneri, Salmonella, Staphylococcus, and rotavirus (yes, that nasty diarrhea disease).

Interestingly, prior to the development of antibiotics, colostrum was the primary source of immunoglobulins used to fight infections. When Albert Sabin made his first oral vaccine against polio, the immunoglobulin he used actually came from colostrum. When antibiotics began to appear, interest in colostrum waned, but, now that antibiotic-resistant strains of pathogens have developed, interest is once again returning to natural alternatives to antibiotics like colostrum.

The study “Antibacterial and Antiinflammatory Properties of Bovine Colostrum” demonstrated significant antimicrobial activity against Escherichia. coli, Staphylococcus. aureus, Proteus. vulgaris, Enterobacter. aerogenes and Salmonella. typhi and high antiinflammatory activity.

I personally don't take colostrum year-round (later in this article I'll tell you why I don't take colostrum all the time), but prior to travel or during cold and flu season I “load” with colostrum for several weeks.


Colostrum For Immunity

Perhaps you have heard of “Proline-Rich Polypeptides” or PRP. These things have been making the news all over scholarly medical research articles lately due to their huge potential for boosting the immune system. So in addition to the infection-fighting immunoglobulins you've already learned about, these PRP's offer a second level of protection.

PRP's are tiny immune signaling peptides that have been discovered in colostrum (and also in other sources, such as blood plasma). Also known as “Colostrinin”, “CLN”, and “transfer factor”, they function as signal transducing molecules that have the unique effect of making microadjustments to your immune system, turning your immunity up when the body comes under attack from pathogens or other disease agents, and damping your immune system down when the danger is eliminated or neutralized. This is called cell-mediated immunity and is basically a process of keeping your immune system finely tuned.


Colostrum For Enhancing The Effectiveness of Probiotics

Because colostrum helps to heal leaky gut and make the tight junctions in your gut less permeable to foreign invaders, without colostrum, probiotics will not be as effective long term because they will pass through your GI tract and not “stick around” in your gut the way they are supposed to. In this way, colostrum is like soil for the seeds of probiotics. It gives friendly bacteria a place to grow by keeping leaky junctions in your gut more “closed”. This has to do with a protein called Zonulin.

Essentially,  colostrum inhibits zonulin proteins from binding to what are called zonulin receptors in your intestinal cells. When zonulin proteins bind to the receptors, your intestinal wall loosens and opens up, so by preventing that, colostrum helps to prevent leaky gut.

In his recent Digestion Session Summit, Sean Croxton interviewed Dr. Datis Kharrazian and in the transcript of the interview, Dr. Kharrazian explained it this way:

what is zonulin

So basically, colostrum keeps zonulin protein from opening up your intestinal cells and keeps leaky gut from developing. Hence, your probiotics become more effective.

In addition, since colostrum also contains a large concentration of immune system factors like white blood cells (leukocytes) and antibodies, the combination of probiotics and colostrum together may boost your immune system tremendously.

In addition, if you are trying to re-colonize your GI tract (raise the levels of friendly bacteria in your gut) then you should also combine colostrum with probiotics. When you have a healthy population of friendly bacteria combined with colostrum for the probiotics to cultivate, a more hostile environment is created for harmful microorganisms and there is less space for digestion disruptors to proliferate. So colostrum combined with probiotics can be a very powerful one-two gut-healing combo for gas, bloating, diarrhea, constipation.


Colostrum For Athletic Performance

For me, athletic performance enhancement and the prevention of gas, nausea, cramps or diarrhea during hard workouts and races was a big reason to begin using colostrum, and I particularly achieve this by “loading” with 8 colostrum capsules per day for 2 weeks before hard races – especially races in hot conditions, such as Ironman Hawaii.

A gastroenterologist professor named Raymond Playford, of Plymouth University, has done some very interesting research on the gut benefits of colostrum for athletes, and has published one study entitled: “The nutriceutical, bovine colostrum, truncates the increase in gut permeability caused by heavy exercise in athletes.

When we are in intense periods of training, us athletes and exercise enthusiasts (you know who you are) often develop gut problems, also known as  “runners' trots”. If you've ever had to pull over on the side of the road during a run with your head between your knees because of gastric distress, or you've ever had to interrupt a set in the weight room to quickly duck into the locker room, then you know what I mean.

In the video below, Dr. Playford explains how this is caused by a combination of stress and the simultaneous raising of your body's core temperature by about two degrees, which increases the permeability of your gut wall, allows toxins into the bloodstream that wouldn't normally be there, and is the primary reason you get gut distress during stressful exercise, especially stressful exercise in the heat. This is because heat raises the permeability of your gut wall even more.

In this video, Dr. Playford also talks about his fascinating research on colostrum, its role in protecting this gut leakage that happens during strenuous exercise, and the fact that if you take colostrum for two weeks prior to exercise, the change in gut leakiness is almost completely prevented.

This all makes sense, since colostrum contains growth factors designed to strengthen the gut lining, which is crucial for a newborn mammal, who has a very permeable gut that needs to toughen up fast (and this is why babies or children raised on soy milk – or anyone who has ever been on a bout of gut disrupting antibiotics – should undoubtedly be considering colostrum).

This study also confirms that colostrum may significantly decrease gut permeability in athletes during heavy periods of training and lowers stool concentrations of zonulin.

Of course, it's not just gut problems that colostrum helps to address in athletes. Other studies show that athletes who take it are as much as 20% less likely to get infections of the upper respiratory tract, for reasons you've already learned.

In this article from the Guardian, Playford expounds on the other benefits that active people can derive from colostrum, “It could be really useful to people who have to do physical exercise in hot conditions, such as soldiers in Afghanistan,” he says. “They are susceptible to heatstroke because of all the gear they have to wear and carry, and taking colostrum could reduce that very serious risk. Another group who could benefit are older people with arthritis who develop serious gut problems because of the strong painkillers they use, and those with ulcerative colitis. These patients are at risk of damage to their gut lining and the colostrum helps it to heal and reduces its permeability.” He offers proof of this in his study entitled “Bovine colostrum is a health food supplement which prevents NSAID induced gut damage.”

Colostrum has even been shown to improve athletic performance by reducing gut permeability caused by heavy exerciseimproving measures of performance, and supporting lean mass maintenance.

As a final boost for athletes, colostrum also has antioxidant components, such as lactoferrin, which assists with iron absorption, bone density and has been shown to have anti-microbial characteristics and hemopexin, which scavenges the heme released or lost by the turnover of heme proteins such as hemoglobin and thus protects the body from the oxidative damage that free heme can cause. This is especially important for endurance athletes, who have high hemoglobin use and red blood cell turnover.


Colostrum For Growth Hormone (And A Strict Warning!)

Finally, colostrum also contains Insulin-Like Growth Factor-1 (IGF-1). Low IGF-1 levels are not only associated with dementia in the elderly, but people with eating disorders also have low levels of IGF-1 due to malnutrition, as do obese individuals.

Sufficient IgF-1 protects the brain, encourages activity of muscle protein synthesis, suppresses liver glucose production, and can alleviate depression.

The growth-promoting effects most people associate with growth hormone are actually caused by IGF-1, which has characteristics of both growth hormone and growth factor since it stimulates the growth, proliferation, and survival of cells such as gut tissue cells and muscle tissue cells. This is why both IGF-1 and growth hormone are often promoted for muscle building, anabolism, recovery and anti-aging.

IGF-1 also acts as a neurotrophic factor in the brain, which means that it contributes to neurogenesis (growth of new brain cells) and survival of existing neurons (known as a neuroprotective effect).

Now here's the important part: overexpression of growth hormone by 100 to 1,000-fold in mice causes a 50% shorter lifespan, mainly due to kidney and liver dysfunction. In addition, since IGF-1 and growth hormone are “pro-growth”, excessive long-term use could eventually cause some pretty rapid cell division – which is also known as…cancer.

Author Tim Ferriss calls this a trade-off or a “faustian bargain” between longevity and performance, and you can learn more about it in this excellent WellnessFX article by Dr. Rhonda Patrick entitled “The IGF-1 Trade-Off: Performance vs. Longevity”.

So for the same reason I don't guzzle a gallon milk a day, eat grass-fed steak for breakfast, lunch and dinner, or take massive doses of whey protein after a workout, I don't “overuse” colostrum. I simply load with colostrum for 2 weeks prior to big workouts and races, take it when I know I've been exposed to the cold or flu, and then also take it (as 4 capsules in the morning and 4 capsules in the evening) during most of the winter (about November through February) when I know my immune system is more likely to become compromised.



Of course, as I alluded to at the beginning of this post, if you're going to use colostrum as an alternative to antibiotics, as a boost for your immune system, as a way to make your gut feel bulletproof during exercise, to enhance the effectiveness of probiotics, or as a method for increasing growth hormone and iron absorption, then I highly recommend that you use the most biocompatible form of colostrum you can get.

You guessed it: you should get your colostrum from goats.


Because of this, I've just put the finishing touches on designing Kion Colostrum, which is human gut-friendly goat's colostrum harvested from organic, pastured goats straight from Joe's farm, just a few hours from my house.

These grass-fed, free-range goats graze on pesticide-free and chemical-free pasture 365 days a year. No pesticides, no antibiotics, and no hormones are used. Ever.

Kion Colostrum is also chock full of vitamins, minerals, enzymes, and amino acids, all of which play a crucial role in total body wellness.

You can click here to reap all the benefits of this powerful substance. 

Enjoy your discovery of this little-known compound, and leave your questions, comments or feedback below!

Ask Ben a Podcast Question

36 thoughts on “How To Fix Your Gut, Boost Immunity & Improve Athletic Performance With Nature’s “First Food”

  1. Anthony Provenzano says:

    Ben, would goat colostrum help gastritis? Specifically, I have ready bovine colostrum to be effective in healing the lining of the stomach. Wondering if this combined with probiotics may be a helpful combo. Thanks!

  2. Niels says:

    Hi Ben
    I’ve read online that Colostrum contains estrogen. Would that not have a negative impact on someone bodybuilding? Trace elements for sure, but theres trace elements of testosterone, dhea and androstenedione in pine pollen and that massively influences the body when taken orally. Surely this could have a negative impact especially if one were prone to estrogen dominance / aromatase etc?
    Also ive read that the trace elements of igf found in bovine colostrum have in studies demonstrated no increase in circulating igf levels in the human body. That said im into natural products and despite feeling like im stealing the milk of a baby calf with sad eyes for a placebo, im willing to give it a try. Id be intrigued to hear your perspective on the igf studies and estrogen aspect?

  3. Geoff says:


    Love your content. Regarding colostrum, I’m 55 6′ 4″ 185 with approx 10-12% bodyfat. How long of a cycle should I be using colostrum if I want to add muscle and get a bit leaner? Also, suggested weight training full body protocol?

    1. H. C says:

      I have the same question! What’s the protocol for bodybuilding ? 13 weeks out from a show.

  4. Julia says:

    Hey Ben,

    Is this colostrum full fat or defatted?



    1. Jodie says:

      I would also like to know if this colostrum is full fat.

  5. LeAnne says:


    I know you are not a Doctor and cannot give medical advice, however, would this supplement help with someone like me with IBS-D? I tend to go to the bathroom too often and/or suffer just from “urgency” and often stomach pain. I am trying to gain healthy weight, but it is making it very difficult as I have a lot of digestive issues. I am interested in trying, but was not sure if colostrum is geared more towards people whom are constipated. THANK YOU!

    1. Colostrum is supportive of general digestive health and intestinal immune issues. Could be helpful, but best to speak with your doctor before beginning supplementation.

  6. Jay J. says:

    Ben, for 4 months straight (nov-feb) you take a double dose (4 pills twice a day) of the colostrum? So I’m guessing that’s not long-term enough use to run into the issues discussed in Dr. Rhonda Patricks’s article (igf raissd too high, liver/kidney issues, shorter lifespan)? I want to take colosutrum as an overral health aid but would also like to see help in my athleric performance at the gym … wondering if I’ll avoid the igf issues if i take 4 pills twice a day for 2 months straight, then perhaps taper down or take a month off. Thoughts??? Thank you Ben.

    1. Here's a very comprehensive colostrum resource that addresses igf directly:

  7. Jose Mora says:

    Hi Mr. Greenfield,

    I recently started taking high-quality colostrum and I just read a few articles talking about how there might be an increased risk of getting prostate cancer when taking this supplement. Do you have any information regarding this possible contraindication? I’m currently taking it on the days that I work out, four times per week, before going to bed. Would you consider this protocol as safe and would you recommend it long term?

    Thank you for your help and Merry Christmas!


  8. Shawn Cooper says:

    How would you recommend using the colostrum supplement to repair gut permeability caused by an autoimmune disease? Providing that the underlying triggers of the autoimmune disease have been addressed and removed?

  9. Lee says:

    Hi Ben,

    I’m a professional athlete tested by Wada I have in the past had great benefits from taking colostrum, but I am reading more and more about it possibly elevating your igf levels to the point of producing a positive test. Is this really possible with taking colostrum orally?


    1. This is absolutely not true. It is not going to have that kind of impact on your growth hormone levels at all.

  10. Leigh Elson says:

    Hey Ben……… So I used to suffer with an upset stomach and daily diarrhoea. I went Keto and had great results. However, since I stepped up my training for a half Ironman my gut health has taken a nose dive and I’m back to daily diarrhoea 😩 What supplements would you advise to try and improve my situation? A probiotic and colostrum?

    1. While I am not a doctor and this is not to be taken, interpreted or construed as medical advice, I would say bingo, you're on the right track. These are just my own personal thoughts and not a prescription or a diagnosis or any form of health care whatsoever.
      If you order the colostrum, please let us know how you like it by leaving a review!

      1. Aaron says:

        Ben, my fiancé is having health problems recently with no help from her doctors. Lots of digestion issues and her doc just says they’re goes bubble? Sharp lower abdomen pain especially lower right. Her stomach balloons out and gets hard after eating but not with any specific type of food so doesn’t seem to be an allergy. Also having serious migraines, numbness in extremities and Vertigo, especially left side left ear. Having foggy memory and she’s tired. Sexual drive has plummeted which has never been a issue. Any thoughts?

        1. Hey man, sorry to hear that, I know you said you've tried doctors and they were of no help, but I would look into finding a good functional medicine or naturopathic practitioner in your area.

          Here are a few directories to help out with that:
          • – Find a Practitioner, including MDs, DC, ND, etc.
          • – to find an integrative health practitioner
          • – for a good chiropractor – Use their "Find a Doctor" tool to use their directory
          • – Use their "Find a Doctor" tool to use their directory
          • – A good, relatively new directory of trusted practitioners
          • – Another decent directory
          • – Good docs who treat based on an ancestral medicine approach
          • – Paleo "friendly" physicians

    2. Josh says:

      Hey Ben can this colostrum be taken if I’m lactose intolerant and have SIBO? Can this improve these conditions.

      1. I am not a doctor and this is not to be taken, interpreted or construed as medical advice. Yes because there is no lactose in it. Colostrum, as well as probiotics, digestive enzymes, cleansing herbs and oil of oregano can all help promote a healthier gut. Read this article I wrote on how to fix your gut:… The Kion Colostrum and Oregano I recommend can be found here:, and Thorne FloraMend is a good diary-free probiotic:… It's always best to talk with a licensed medical professional about this sort of thing. These are just my own personal thoughts and not a prescription or a diagnosis or any form of health care whatsoever.

  11. Mark says:

    Hi! Great article. That’s pretty awesome to know. You said that allergies doesn’t often appear in goat’s milk. Do you know how low that possibility is? Also, if I’m lactose intolerant but still wanna try colostrum, is it ok? Anyhow thanks for putting this one up.

    1. You should listen to this:…
      And also: there is no lactose in colostrum

  12. Andrew McCarthy says:

    Ben would colostrum help acne? I have acne and dairy products dont sit well with me. I have tried eating beef liver and taking vitamin A supplements and it doesnt help at all. I’m wondering if you could suggest things for me to do to have clear skin?



    1.  I am not a doctor and this is not to be taken, interpreted or construed as medical advice. Please talk with a licensed medical professional about this. These are just my own personal thoughts and not a prescription or a diagnosis or any form of health care whatsoever. Acne CAN be the result of problems in the gut, which colostrum can help with. Check out this podcast for more info on acne remedies……

  13. Matthew Margulies M.D. says:

    Ben Greenfield,

    Veganism has saved my life.

    At 84 yrs. I want to start blogging about some of these issues.

    Do you have guest bloggers?

    Looking for a place to start.

    Your consideration appreciated,

    Matt Margulies M.D.

  14. Gavin says:

    Would a supplement like Kion colostrum or Mt Capra cleanse help clear a parasite? I want to avoid antibiotics and I’ve been having some trouble ridding it from my system.

    1. I am not a doctor and this is not to be taken, interpreted or construed as medical advice. Please talk with a licensed medical professional about this. With that being said, I'd recommend one two combo of the wild mediterranean oil of oregano (4-5 drops in a glass of water morning/evening) and 4-6 NatureCleanse pre-bed…… These are just my own personal thoughts and not a prescription or a diagnosis or any form of health care whatsoever.

      1. Gavin says:

        Thanks, I’ve started doing this. Is there a certain limit to amount of time I should do this for/should I cycle off? Or is it safe to use Oregano Oil indefinitely?

        1. You can use oregano indefinitely. Cleanse no need to take on "lighter eating" or fasting type days, or times when you're eating and living incredibly clean in my opinion…

        2. James says:

          I got back from a trip to India a while back and believe this would be a good idea for me to do. How long did you continue your regimen? Also, any additional info you have. Greatly appreciated

  15. Jared says:

    After you visited the Human Garage and they found that your liver health was not in the optimal range that they desired, what adjustments have you made in your life since then to try to mitigate the stressors to your liver? For example, if you are still using Colostrum sparingly so as to avoid overexpression of growth factor and potential liver dysfunction, are you still using the testosterone booster (bulbine natalensis) on occasion as well despite warnings that long term use can result in liver issues as well?

    1. The BIGGEST thing I have been doing is actually using a lot more digestifs and bitters, much smaller glasses of wine, and regular use of NatureCleanse.…

  16. Anna Bern says:

    Dear Ben. Rhetorical question. Do fully grown (adult) goats drink colostrum or goat milk?

    Nature has created this perfect food for baby mammals of their own kind.

    What do you think about it?

    1. Yep, you'll find a ton of very robust hunter-gatherer tribal populations, such as the Masai warriors, that do this regularly. It is definitely a marriage of ancestral living and modern science. 

    2. Joe says:

      You’ve started by saying that your question is a rhetorical one, then you’ve immediately asked for a response from Ben.. idiot.

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