Sarah Wragge

Sarah Wragge Sharing how to eat for optimal health, lose weight effortlessly, and enjoy the foods you love.

An accurate representation of my side table the other day as I was getting ready for a party. Some may call this peak Sa...
12/18/2025

An accurate representation of my side table the other day as I was getting ready for a party. Some may call this peak Sarah-core (lol). A true moment!

12/17/2025

Late-night snacking fears the 4pm Mini Meal + Alkalize combo. Why? Because it stabilizes your blood sugar right when that mid-day crash usually hits. This means:

-You head into your evening plans feeling fueled, not depleted, so you’re not walking into dinner or a holiday party with that “eat anything in sight” energy that leads to a blood sugar spike... followed by the crash-and-burn that sends you straight into a 9pm snack spiral.
-It prevents overeating by keeping you out of that “I’m absolutely starving” zone where you lose your strategy, overdo it, and pay for it later.
-The protein + fiber keeps you satiated for hours, so your blood sugar stays balanced and those nighttime cravings never really show up.

Your 4pm Mini Meal is really your evening insurance policy. Simple, strategic, and totally holiday-party-proof.

I’m so excited to share that I’m a guest on ’s Claim Your Confidence podcast this week. I always say the best conversati...
12/16/2025

I’m so excited to share that I’m a guest on ’s Claim Your Confidence podcast this week. I always say the best conversations are the ones that feel effortless, honest, and expansive, and that’s exactly what it’s like talking to Lydia. She has this incredible ability to pull out the real story, the why behind the work, and the deeper layers of what it means to build a life you feel aligned in.

And in true universe-timing, the amazing , another dear friend of mine, was taping her episode with Lydia right after me that day. When we bumped into each other right outside the studio, it was such a serendipitous reminder of how powerful it is when women support women, celebrate each other, and show up fully in their purpose.

I can’t wait for you to listen to my episode with Lydia. It’s live now and available everywhere you get your podcasts.

Just like one size doesn’t fit all, one smoothie recipe doesn’t fit every need or time of day. I like to switch it up ba...
12/16/2025

Just like one size doesn’t fit all, one smoothie recipe doesn’t fit every need or time of day. I like to switch it up based on what I’m looking for and when I’m looking for it—a full-meal breakfast, post-workout fuel, or afternoon mini meal to hold me over until dinner.

Swipe through for my favorite recipes, all featuring our now back in stock(!!!) protein + fiber powder, Optimize.

A few weeks ago, I put up a few different polls on my story to see how you’re all doing and where you’re at with some ke...
12/14/2025

A few weeks ago, I put up a few different polls on my story to see how you’re all doing and where you’re at with some key routine markers. I thought the results were so interesting, so let’s go through and break them down.

This community is doing really great with meal frequency and timing, sleep amount, and exercise cadence. We received SO many responses to our question box, with the top concerns being:

-turning to sweets when bored
-mindless or stress snacking

The reality is, a lot of people struggle with these very things, and that’s where working with a coach can help to define solutions that work for you. If you’re interested in learning more about our coaching offerings, please don’t hesitate to reach out. It’s what we’re here for.

12/13/2025

Let’s talk about GLPs, because they’re everywhere right now.

I’m not here to tell you whether you should or shouldn’t go on the medication—that’s a personal decision that needs to be made between you and your doctor. What I can do, along with our team of SWW coaches, is guide you through every stage of the process to ensure you’re approaching the medication with the right health and nutrition protocols in place.

If you’re considering a GLP, currently on one and not seeing the results you expected, or simply want support in navigating the process, I highly recommend booking a consultation with me or a senior SWW coach. We’re here to help you move through this journey with the guidance, education, and clarity you need to make it work for you.

Click the link in my bio to view our current availability.

If you’re new to Alkalize, or wondering why I and thousands of others swear by it each and every day, here’s your quick ...
12/12/2025

If you’re new to Alkalize, or wondering why I and thousands of others swear by it each and every day, here’s your quick guide:

WHAT: A cold-pressed organic greens powder made with 8 whole-food, USDA-certified organic ingredients. It’s gluten-free and contains zero fillers, gums, soy, or sugar.

WHEN: First thing in the morning, and anytime throughout the day when you need some extra digestive support (ex. after a heavier meal, while traveling, or whenever you need an internal reset).

WHY: Supports digestion, reduces bloat and inflammation, and promotes regularity so you can feel feel lighter, clearer, and more energized from the inside out.

HOW: Mix one sachet with 4 ounces of water.

Alkalize is *the* ritual that has transformed the way I, and so many other SWW customers feel. Once you try it, you’ll understand why so many of us say .

12/11/2025

The holidays come with a lot of events and usually, a lot of alcohol. While there’s nothing wrong with enjoying a drink, sometimes you just want a night off… or even a season where you pull back completely.

If that sounds like you, here’s my current favorite (and easy!!!) mocktail recipe. Make it at home, or order it at a bar or event.
BLACKBERRY THYME INFUSED MOCKTAIL

Ingredients:
-1/2 cup blackberries
-4 sprigs thyme
-1 cup seltzer water
-ice cubes

1. Muddle the blackberries in your glass (or a separate bowl) with a muddler or fork to to release the juices from the berries and bring out that flavor.
2. Add in the thyme, pulling the leaves off the stems.
3. Drop in a few ice cubes.
4. Pour in the seltzer.
5. Give it a mix, and enjoy!

It’s that easy and trust me...it’s *that* delicious too. Cheers to feeling good tomorrow!

Dinners have been looking a lot more gut-friendly around here thanks to ’s new “Trust Your Gut” cookbook. You may know J...
12/10/2025

Dinners have been looking a lot more gut-friendly around here thanks to ’s new “Trust Your Gut” cookbook. You may know Jennifer from her iconic jewelry line , but may not know that she’s also an inspiring leader in the food and lifestyle space with her platform . Jennifer worked on “Trust Your Gut” after going on a holistic food journey following her diagnosis with Hashimoto’s disease, and the care and intention she put into these recipes really shows.

We’ve been making a new one each night for dinner at the Wragge household, and each one has been a hit. Our favorites so far are the “So Simple It’s Silly” Oven-Baked Chicken Thighs and Basic Late-Nite Curry Kelp Noodles. The book makes a great holiday gift, so highly recommend ordering for any avid or inspiring chefs in your life. Congrats ! Couldn’t love you or this cookbook more.

P.S. keep an eye out for a little Alkalize shoutout in the supplements section ;)

Scenes from my talk with at the Seventh International Prostate Cancer Symposium speaking on “Nutrition for Longevity.”...
12/09/2025

Scenes from my talk with at the Seventh International Prostate Cancer Symposium speaking on “Nutrition for Longevity.”

It was such an honor to share our methodologies behind wellness and nutrition with such a remarkable group of medical professionals. Really proud of what we’re accomplishing here at SWW 💚

With the end of the year coming up, now is the time when those healthy, brought from home lunches become few and far bet...
12/08/2025

With the end of the year coming up, now is the time when those healthy, brought from home lunches become few and far between. I get it—between busier schedules filled with holiday parties and travel, the last thing you might want to do is take that extra time to prepare a lunch at home, and that grab + go salad feels like the major silver lining in the work week.

I’m a huge fan of for times like these, and have my perfect SWW-approved order down to a T. Here’s what I get:

GUACAMOLE GREENS SALAD
*sub spring mix and romaine lettuce for kale (cruciferous green that’s more nutrient-dense; also holds better so leftovers can be saved for a 4 pm Mini Meal)
+double chicken
+double pickled onions
*medium dressing
*no tortilla chips

If you’re trying to lose weight, I’d modify by removing dressing and doing a squeeze of lime instead; and for my menopausal girls, I’d sub 1/2 avocado for 1/4 to reduce fat content.

This salad keeps me full, nourished, and fueled throughout the work day, and I always know I’m going to feel good after eating it. If you try it out, let me know what you think!

12/07/2025

Another busy day in the life...this time, speaking at with .

It was such an honor to be invited to speak at their Seventh International Prostate Cancer Symposium. We presented on “Nutrition for Longevity,” talking all things blood sugar balance, protein and fiber intake, and our methodologies behind how we coach clients to feel their best.

Days like this always remind me of the beauty of what we do, and what a privilege it is to get to share that with some of the best leaders in medicine today.

And in true busy mom fashion, and I managed to sneak out to a holiday party at the end of the day.

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