Sarah Wragge, New York, NY (2025)

11/09/2025

As we move deeper into November, I want to remind you—there’s no “right” time, no “perfect” plan. The holidays don’t have to mean putting yourself on pause.

Start small. Start messy. Just start.

Consultations are open—link in bio.

11/08/2025

Let’s talk about oats. 🥣

They might sound like the ultimate healthy breakfast, but on their own, oats are mostly carbohydrates—with very little protein or fat to help balance blood sugar.

That means when you eat oatmeal first thing in the morning, it can trigger a glucose spike ➡️ insulin response ➡️️ and then that mid-morning crash that leaves you craving sugar or caffeine all day long.

At SWW, we always recommend starting your day with a high-protein breakfast (30g+). This activates protein synthesis after your overnight fast, supports muscle recovery, and—most importantly—sets the tone for stable energy and balanced blood sugar all day. Think yogurt, eggs, high-protein smoothies (using Optimize), avocado toast with smoked salmon.

If you love oats (and we get it, they’re comforting and delicious), try saving them for the evening or post–high-intensity workout. That’s when your body can best use the carbohydrates to replenish glycogen stores or promote restful sleep. Just be sure to pair them with protein, fat, and fiber to keep things steady.

Balanced blood sugar = balanced body.

11/07/2025

I love seeing all your “4PM vibes of chicken in a bag” tags—a true SWW classic!

There’s a method to the madness: protein = stability. When hunger strikes, choose something that fuels your body rather than spikes your blood sugar and leaves you crashing an hour later.

That’s the difference between feeling wired + tired vs. calm + energized. Keep your fuel clean, simple, and strategic; always protein first.

Enjoy the weekend, but I challenge you all to take time Sunday to set yourself up for success if you know you have a busy week ahead. Reserving leftovers or a little meal prep like this? Always a win in my book.

11/05/2025

I always love seeing you Alkalize. The power this adds to your morning is truly unmatched — our forever ritual.

This blend works on a cellular level to rebalance your system from the inside out:  -Improves digestion by supporting enzyme activity and gut motility  -Enhances the microbiome through prebiotic greens that feed good bacteria  -Amplifies detox pathways by aiding liver and lymphatic function  -Supports a healthy inflammatory response and pH balance  -Regulates blood glucose and lipid levels for steady energy  -Promotes cardiovascular and liver health  -Encourages satiety and natural weight balance  -Strengthens immune, cognitive, and metabolic function  -Boosts antioxidant intake to combat oxidative stress

A daily dose of true equilibrium—and proof that small, consistent habits make all the difference.

11/04/2025

If you know me, you know how important it is that I get enough fiber in each meal, every single day. Why?

-about 70% of your immune system lives in your gut
-about 90% of your serotonin is made there too

Fiber directly feeds the good bacteria in your gut, which is the root of healthy digestion, immune function, energy, and mood.

So how do we get enough fiber? It’s easy—one serving of Optimize contains 10g or 36% of your suggested daily fiber intake, and each serving of Alkalize contains another 2g. That means if you start your morning with an Alkalize + Optimize routine, you’ll already be over a third of the way there. For the rest of the day, prioritize fiber-rich foods in each meal to ensure you’re hitting your target. Your gut will thank you.

11/01/2025

These egg bites are my favorite recipe to make for my family the morning after Halloween. They’re packed with protein and fiber to stabilize blood sugar, curb cravings, and keep everyone full through the day, which is especially important after a night of maybe one too many pieces of candy. Plus, they’re easy to make and taste delicious — what’s not to love!

Recipe:
-1 1/2 teaspoon avocado oil
-1/4 cup onion, chopped
-2 cups baby spinach, chopped
-1 cup broccoli, cut into small florets
-10 eggs
-1/2 cup unsweetened almond milk
-1 tsp sea salt
-1/4 teaspoon black pepper

Preheat the oven to 350 degrees and lightly grease a muffin tray with oil or use muffin liners. In a skillet over medium-low heat, add 1 tablespoon oil and chopped onions. Cook for a few minutes, until the onions are translucent. Then add the broccoli florets, cooking until bright green for about 3 minutes. Take the pan off the heat then mix in the spinach until just wilted. Let cool. Meanwhile in a medium-sized bowl, crack the eggs and whip them until they are broken down. Then add the onion + broccoli mix, almond milk, sea salt, and black pepper. Mix everything together. Pour the egg mixture into the prepared muffin tray until they are about 3/4 of the way filled.

10/31/2025

Happy Halloween! Here are a few ways I like to approach the holiday with my family to ensure everyone can enjoy themselves (and their candy) while still staying conscious of our shared health goals.

Fuel first: make sure everyone eats a balanced dinner before trick-or-treating for steady blood sugar
Set boundaries, not bans: allow your kids (and yourself) enjoy a few pieces of candy guilt-free, and set a number of pieces they’re able to take in the days following. Structure helps prevent mindless snacking and over-dosing on sugar.
Balance the next day: start the next morning with protein, fat, fiber, and hydration. A savory breakfast is a great choice.
Model moderation: show your kids that it’s ok to enjoy treats and get back to your normal healthy rhythm. That’s what long-term balance is all about.

I hope you and your families have a safe and happy Halloween.

10/30/2025

Earlier this week, I had the absolute pleasure of attending the launch party for ’s new cookbook “Trust Your Gut.” If you don’t know yet, she’s an incredible mom, businesswoman, founder of and an iconic line of seasoned sea salt (IYKYK), and now, the author of a new cookbook filled with anti-inflammatory recipes to keep you and your gut feeling good. It includes SO many SWW-approved recipes that I can’t wait to make myself.

is such an inspiration and has been a supporter and customer of SWW for years. Make sure to order her new cookbook. You won’t regret it.

10/30/2025

We’re kind of a big deal on the internet.

Thank you for the features , , .

10/28/2025

The Work → The Results. (photoshoot edition)

I get asked all the time—why enter the protein powder market? It’s oversaturated, hard to source high-quality ingredients, and extremely competitive.

The answer is simple: I made a protein powder because I needed one.

For years, I was mixing three different powders just to get what my body actually needed—more protein, a complete amino acid profile, and fiber to support a healthy gut microbiome. It worked, but it was complicated. So I set out to create the one I could never find: clean, complete, and effortless.

That’s how Optimize was born. Two scoops. Total nourishment. Convenience that doesn’t compromise on quality or nutritional contents.

And now, just weeks after launch, over 10,000 of you have brought it into your routines—selling us out almost instantly. I couldn’t be more grateful.

10/27/2025

What a weekend! We hosted some of our NYC community for a workout at the beautiful new studio in Flatiron. If you haven’t taken their class yet, it’s the perfect mix of HIIT with alternating double poling (as in ⛷️ poles) and floor strength training to really get your heart rate up and put your body in that fat-burning state. you sure know how to make us work!!! It’s harder than it looks lol.

After class, we all enjoyed Alkalize and homemade protein balls made with Optimize (I couldn’t even get a picture of them, they were gone so fast!). I love getting to speak about our products IRL and talk to different community members about how our SWW Method and products can help them achieve their goals. There’s nothing better than seeing peoples’ faces when they first try Alkalize and give me that “I didn’t know a greens powder could taste this good” look. 🥬

Thank you again for hosting us and to everyone who came to workout with us! Should we do it again?

10/26/2025

Introducing something new we’ve been dreaming up at SWW — my Monthly Favorites.

I think we can all agree that time is flying, so before we wrap up October, I wanted to take a beat to reflect on the things I’ve been especially loving this month:

1. Optimize. Our first month on market and you already sold us out (!!). The great news is it’s back in stock and ready to ship, so go go go!
2. Homemade Breakfast. It’s been such a game-changer in my morning routine—starting the day with a homemade plate full of protein, fat, and fiber truly helps me feel grounded and ready to take on whatever’s ahead.
3. YSE Beauty’s Overachiever Eye Masks. They’re as hardworking as their name suggests. Infused with caffeine, niacinamide, and hyaluronic acid, they instantly depuff, brighten, and make me look like I’ve actually slept eight hours (a true miracle).
4. Football Season. It’s officially here, and I’ve loved watching Christian back in his element—weekends have become a perfect mix of downtime and cheering from the bleachers.
5. Early Morning Workouts. A little reminder from me to you: short workouts create lasting impact. Thirty minutes is truly all you need to get your body moving and your mindset right.
6. Art by the Kids. Wynn has been very into all the pre-Halloween antics lately, and seeing that joy reminds me how important it is to make space for play, curiosity, and creativity—even as adults.

Here’s to savoring the simple things and closing out October on a high. 🤍

Sarah Wragge

11/09/2025

11/08/2025

11/07/2025

11/05/2025

11/04/2025

11/01/2025

10/31/2025

10/30/2025

10/30/2025

10/28/2025

10/27/2025

10/26/2025

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