If youโve ever passed kefir in the grocery store and wondered, โIs that stuff actually good for you?โโyouโre not alone. In this episode, I talk with Julie Smolyansky, CEO of Lifeway Kefir, who shares how this tangy, probiotic-rich drink became a lifeline for her immigrant familyโand a powerful tool for mental and physical wellness.
Julie dives into the science behind fermented foods, the gut-brain connection, and why kefir might be one of the most underrated health foods on your shelf. We also talk mom-to-mom about raising adventurous eaters, the role of dairy in womenโs health, and the importance of modeling self-care for our kids.
In this episode, youโll learn:
- Why kefir supports gut health, immunity, and even mental health
- How fermented dairy reduces inflammation, and why that matters
- What women should know before cutting dairy from their diet
- How to introduce kids to kefir and other healthy foods
- Why kefir is 99% lactose-free (yes, even for sensitive stomachs)
- How food, family, and culture shape our health journeys
- Practical self-care tips for busy parents
Whether you’re curious about the benefits of kefir or looking for real-life tips on raising healthy kids, this conversation will leave you inspired.
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Can’t see the video? Watch Is Kefir Healthy here on YouTube.
No time for the video? Here are the notes!
Is Kefir Really Healthy?
- 1:54: Today, I’m talking to Julie Smolyansky, CEO of Lifeway Foods. You’ve probably seen Lifeway kefir in your local grocery stores. You can sign up for #LifeSkillsNow Season 4 to see Julie’s workshop.
- 3:14: Julie’s father started the Lifeway business. She tells us about growing up in an entrepreneurial family. Her parents were refugees from the Soviet Union. When they came to the United States, there was ample food, but it wasn’t the type of food they were used to. Since there were lots of Eastern European immigrants like them coming to the US, they started importing food from Europe and distributing it all over the country to other immigrant communities.
- 5:55: Kefir is a food passed down from generation to generation. It was a staple for many of these Eastern European families. Julie’s father couldn’t believe it didn’t exist in the States, so he started making it himself, got kefir probiotic strains from family in Europe, built a manufacturing plant, and launched Lifeway kefir in 6 months.
- 7:26: It’s amazing when science confirms things that our ancestors did naturally. Studies show that consuming fermented milk is very beneficial. Dr. Elie Metchnikoff is considered the father of immunity. He did the first studies on fermented milk and kefir in 1904.
- 9:30: Food is a place where people unify, gathering around the table to break bread together. Food is a platform to share culture.
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- Others that make the top-recommended cut: Badger, ThinkBaby, Kabana
If you’re worried about the white cast on your skin from zinc oxide sunscreen, check out my video on how to apply mineral sunscreen correctly to minimize it.
Health Benefits of Kefir
- 10:39: Let’s get into kefir. What are the health benefits? Fermented foods like kefir are beneficial to the gut microbiome and the gut/mind connection. They can help reduce stress, depression, and anxiety.
- 11:59: Researchers say that the gut is the first brain. Immunity is also based in the gut.
- 11:59: There’s also some research about skin health being related to the gut. Our modern lifestyle is destroying our microbiome. Hand sanitizers, antibiotics, antibacterial cleaners, and products all disrupt our microbiome. Read more about the effects of antibacterial everything. Here’s a study on fermented milk and colon cancer.
- 16:02: My daughter used to love Lifeway kefir before she discovered she was dairy-sensitive a few years ago. If you’re lactose intolerant, you can enjoy kefir! It’s 99% lactose-free naturally, and Lifeway has a 100% lactose-free variety. A kid’s perspective on going dairy-free.
Paleovalley Meat Sticks
It can be hard to find healthy snacks that you can take with you on the go. When I want the convenience of a jerky stick, but want a healthy, protein-packed snack option, I grab Paleovalley meat sticks. Paleovalley ingredients have these high standards that you can feel good about:
- 100% Grass-Fed Beef & 100% Pasture-Raised Turkey
- Never given antibiotics or hormones
- Gluten-free, soy-free, dairy-free
- 0 grams of sugar*
- Contains no artificial nitrates or nitrites
- Non-GMO
- Naturally fermented and contain gut-friendly probiotics!
*With the exception of Teriyaki, which contains 2 grams of sugar from Organic Honey.
These beef sticks and turkey sticks taste delicious! My favorite is the Jalapeรฑo but my kids love Summer Sausage.
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- 17:03: When probiotics are not coming from a dairy source, it’s practically useless. Probiotics die in the acidic gut environment, but dairy encapsulates them and protects them.
The Importance of Protein
- 19:08: What is bioavailable protein? Bioavailable means it’s naturally occurring in the best form to be absorbed most efficiently by your body. Lifeway is scaling another product called Farmer’s Cheese, which has a wonderful tangy flavor like a smooth, spreadable cottage cheese, and it’s full of bioavailable protein and probiotics. Julie’s cookbook: The Kefir Cookbook
- 23:49: It’s really important that women get adequate protein and calcium. There’s been a big anti-dairy movement lately on social media, and Julie thinks it’s doing lots of harm, especially to women. Taking a calcium pill isn’t the same as consuming calcium with protein and other vitamins and minerals that help absorption.
- 25:24: Many diseases originate from inflammation in the body. There’s this belief going around now that all dairy causes inflammation in the body, so it must be bad for us. Not all dairy is the same.
Not all dairy is the same. When it’s fermented, it actually reduces inflammation. -Julie Smolyansky
- 27:01: Julie shares some ways she helps her teenage daughters take ownership of their health. When they were young, they went to Montessori schools and learned beginning cooking skills there. It’s really important to get kids creative and excited in the kitchen. Let them explore and be adventurous. Say things like “hey, what do you think of this dressing?” “What’s missing from this sauce?” as you’re cooking.
Let them get creative, get messy in the kitchen, try things out, let them take some risks, let them explore really different flavor palettes. -Julie Smolyansky
- 30:51: Julie shares a bit about passing on her business sense and entrepreneur skills to her kids, and the business they’re in the process of starting up.
- 34:00: We end with something you can do today, as soon as you finish this interview. Take a deep breath. Small investments in self-care moments build up to a big impact. Make a positive food choice, drink some Lifeway kefir, get outside, turn on your favorite music, and give yourself a break. You’re worth taking care of. Spend time sharing food and culture with your community.
Resources We Mention for a Healthy Lifestyle
- Sign up for #LifeSkillsNow Season 4
- Information on Dr. Elie Metchnikoff’s studies on fermented milk and kefir from 1904
- Read more about the effects of antibacterial everything
- Here’s a study on fermented milk and colon cancer
- A kid’s perspective on going dairy-free
- Find Lifeway online
- Follow Julie on social media: Instagram, LinkedIn
- Check out Julie’s cookbook: The Kefir Cookbook: Amazon, Bookshop, eBook
Julie Smolyansky became the youngest female CEO of a publicly held firm when she took over Lifeway Foods at the age of 27 in 2002. Since then, Julie has continued the companyโs growth trajectory with creative product development and marketing, bringing an Eastern European product into the U.S. mainstream. Under Julieโs leadership, the company has grown annual revenues from $12 million in 2002 to over $119 million in 2021. She has been named to Fortune Business โ40 under 40,โ Fortuneโs 55 Most Influential Women on Twitter, and Fast Companyโs Most Creative People in Business 1000. She lives in Chicago and is the mother of two girls.What You Should Do Next:
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About Katie Kimball
Katie Kimball, CSME, creator of Kids Cook Real Food™ and CEO of Kitchen Stewardshipยฎ, LLC, is passionate about connecting families around healthy food. As a trusted educator and author of 8 real food cookbooks, sheโs been featured on media outlets like ABC, NBC and First for Women magazine and contributes periodically on the FOX Network.
Since 2009, busy moms have looked to Katie as a trusted authority and advocate for childrenโs health, and she often partners with health experts and medical practitioners to stay on the cutting edge. In 2016 she created the Wall Street Journal recommended best online kids cooking course, Kids Cook Real Food™, helping thousands of families around the world learn to cook. She is actively masterminding the Kids’ Meal Revolution, with a goal of every child learning to cook.
A mom of 4 kids from Michigan, she is also a Certified Stress Mastery Educator, member of the American Institute of Stress and trained speaker through Bo Easonโs Personal Story Power.