Ryan Rouse

Growth advisor to consumer businesses with a focus on every line of the P&L | Previously, Co-Founder at Factor Meals (acquired), CEO at Highkey

Growth-minded CPG leader with deep experience across finance, brand building, and operational leadership.

After more than a decade in finance—culminating in an eight-year tenure at Merrill Lynch—I co-founded Factor_, a ready-to-eat meal delivery company that went on to be acquired by HelloFresh for $277M in 2020.

I joined HighKey Snacks as Chief Marketing Officer and later CEO, guiding the low-sugar snack brand through rapid expansion and an acquisition in 2024.

I'm currently the President of MALK Organics, a fast-growing, near nine-figure brand redefining the plant-based milk category with its commitment to clean, organic ingredients and uncompromising quality.

And I write a newsletter about what it really takes to grow—your company, your mindset, your tolerance for chaos:
​
​• The unfiltered truth about building a brand
• Why “strategy” isn’t always strategic
• What to do when everything feels on fire
• Mindset shifts that keep you sane(ish)​
• Founder mistakes, market moves, and lessons I’m still learning​
​
​Part playbook, part perspective shift.
For anyone trying to grow something—and keep their head on straight.

Sign up using the link here (or below my profile pic above): https://ryanrouse.me/

Vice President | Partner

Data driven investors in early stage consumer brands. 

The best people I've hired never complained about the workload.

Or the pressure.

They thrived on it.

They're burning out from the culture.

High performers can handle a lot. They're wired for it. They manage their time, stay focused, and actually like the work.

They don't leave because they're tired.

They leave because they're drained.

There's a difference.

Tired comes from hard work.

Drained comes from bad leadership, unclear priorities, and politics.

One recharges with rest.

The other doesn't go away until the environment changes.

If your top talent is checking out, don't assume they can't handle the work.

Ask yourself if they can handle the culture.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

We just launched a line of coconut-based creamers and they absolutely slap.

(Shout out to my kids who would cringe hard at that.)

No gums, no oils, no natural flavors. 

Just real, recognizable ingredients and a texture so creamy it'll make your coffee blush. 
​
🥥 Available in 3 flavors: Vanilla, Sweet Cream, and Unsweetened (for the purists)​
🥥 USDA Organic, non-GMO, glyphosate residue-free​
🥥 Clean label, full flavor: proof you don’t need additives to taste good ​
​
Hitting refrigerated shelves across the US as we speak. 

You should try them. For real.

Promoted two people today.

It's the best part of leadership.

Not the title changes. Not the org chart updates.

The part where you give great people room to run.

You watch them take ownership. Make decisions you wouldn't have made. Push ideas further than you could have alone.

And when you realize they didn't need you to tell them what to do.

They needed you to get out of the way.

That's the job.

Find people who are better than you at what they do.
Give them space to prove it.
Then watch them show the world what they're capable of.

Jayme and Barrett - you earned it many times over. I'm just happy to be a part of your journey and grateful you are part of mine.

I couldn't do any of this without you. 

Thank you 💙

The fastest way to get promoted?

Make yourself replaceable.

Sounds backwards. It's not.

I've watched talented people get stuck in roles for years. Not because they weren't good. Because they were too good at one thing.

They hoarded knowledge. Built processes only they understood. Made themselves "essential."

And their boss couldn't promote them.

Because who would do their job?

Meanwhile, the people who got promoted were doing the opposite:

Documenting everything.
Training their backup.
Building systems that worked without them.

They made it easy to backfill their role.

Leaders don't promote bottlenecks. They promote people who can be moved.

The employee who says "only I know how to do this" thinks they're proving value.

They're actually proving they're stuck.

The employee who says "here's the playbook, anyone can run this now" just showed they're ready for bigger problems.

Your job isn't to be irreplaceable at your current level.

It's to make your current role so transferable that promoting you becomes obvious.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

Entrepreneurs should think in two time frames:

30 years
90 days

I read this in a book by the legendary Dan Sullivan over a decade ago and it hurt my brain.

Because the more common advice is to regularly map out 1/3/5 year plans.

But the older I get and the more time I spend in early stage companies, I've moved more and more towards his away of thinking.

Cast a long term vision.
Execute what's in front of you.

It can be as simple as that.


~~~~~~~~~~~~~

If you liked this post, you might like my emails. No BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

Social media will have you believe if you haven't made millions by 30, you're late.

It's bullshit.

Warren Buffett made 99% of his wealth after 50.
Ray Kroc was 52 when he started McDonald's.
Vera Wang was 40 when she entered fashion.
The list goes on and on...

Know what those extra decades give you?

Pattern recognition. You've seen enough cycles to know which ones matter.

Scar tissue. You've failed enough to know it won't kill you.

The pressure to achieve young is manufactured. 

By people selling courses. By media celebrating outliers. By your own impatience.

You're not late. The game is longer than they tell you.

Good thing too. 

Because big moves develop over decades.


~~~~~~~~~~~~~

If you liked this post, you might like my emails. No BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

Your mood is not private.

It's broadcasting to everyone around you.

Show up to a meeting stressed, and watch what happens.

People tense up. Conversations get shorter. Ideas stop flowing.

Show up calm, and the opposite happens.

People relax. They think clearer. They bring solutions instead of panic.

I used to think emotions were personal.

Something I could feel without affecting anyone else.

I was wrong.

Every time I showed up frustrated, my team got quieter.
Every time I showed up anxious, my team got nervous.
Every time I showed up scattered, my team got confused.

They weren't reading my words.

They were reading my energy.

And matching it.

As a leader, your emotional state isn't just yours.

It spreads.

Like a cold. Like a yawn. Like panic in a crowded room.

The question isn't whether your emotions are contagious.

They are.

The question is: which ones are you spreading?

Because your team is catching whatever you're carrying.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

I used to think being intense was the problem.

It's not.

Letting other people control that intensity is.

I'm wired hot. Always have been.

It's helped me build things, push through walls, and get results most people won't.

But I also let it burn bridges I didn't need to burn.

The shift came when I stopped waiting for someone else to tell me to dial it down.

I learned to own the dial myself.

Still intense. Still emotional.

But now I decide when to turn it up and when to pull it back (most of the time, not perfect).

It's been the difference between intensity being an advantage vs. a liability.

Self-awareness isn't about changing who you are.

It's about controlling how you show up.

~~~~~~~~~~~~~

If you liked this post, you might like my emails - no BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

I've never been the smartest person at any company I've been at.

But I'm always the fastest.

At Merrill Lynch, I was 1 of 75,000 employees. Could've been the best analyst on the floor. Still replaceable.

At a startup? Different game.

My superpower wasn't an MBA or some fancy framework.

It was knowing how to find shit fast.

When my co-founder at Factor_ asked "How do other meal delivery companies handle returns?"

Everyone else: "Let me schedule some calls."

Me: Ordered from 3 competitors. Submitted returns. Pulled their policies. Built a framework. Done.

Couple of hours, tops. 

Founders already know how to find answers. That's how they got this far.

They're not asking you because they're lazy. They're drowning.

The employee who says "I researched this, here are three options, I recommend X because Y" - and did it FAST - becomes indispensable.

The one who says "I don't know, what do you think?" becomes overhead.

At early stage companies, resourcefulness and urgency beat credentials every time.

No waiting. No deferring. No "I was waiting for you to give me the go ahead."

Run. It. Down. 

And do it quickly. 

Leaders will notice. 

Trust me.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

5 things founders get wrong about employee motivation:

(From someone who got all 5 wrong)

1. Expecting owner-level commitment from employee-level equity.

You own 40% of the company. They own 0.1%.
You'll make millions if it works. They'll make rent.

Stop acting surprised when they work less hours.

2. Thinking your sacrifice is their baseline.

I worked for no salary for three years. Maxed out credit cards. Emptied my 401k. 

That was my choice. Not theirs.

Your personal bet doesn't become their obligation.

3. Using guilt instead of respect.

I used to send passive-aggressive Slack messages when people left on time. "Must be nice to have work-life balance."

Real asshole moves.

Then one of my best employees quit.

In his exit interview, he said: "Ryan, you chose to mortgage your house for this company. I didn't."

He was right.

4. Believing more equity will change how people work.

I once gave someone more equity expecting it to change their output. It didn't.

That's because everyone has a "work MO." A default gear.

If they're a killer, they'll be a killer.
If they do the bare minimum, they'll do the bare minimum.

Equity won't flip that switch.

(It will help retain the killers, tho.)

5. Confusing presence with productivity.

The person cranking until 9pm isn't always your best performer.

Sometimes they're just slow. Or inefficient. Or avoiding something at home.

Judge output, not hours.


The fix isn't complicated.

Find people who give a shit about doing good work.
Pay them well.
Respect their time.

They won't work until 10pm unless it's truly necessary.

But when it is necessary, they'll be there.

Because you hired people who are wired for it. 

And earned their trust.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

I used to think hustle meant force.

Push harder. Work longer. Make it happen.

That mindset nearly broke me by the time I turned 37.

I was always pressing, always grinding, convinced that if I just worked hard enough, success would come faster.

But the thing I learned watching people who actually win long term is they don't force it.

They create the conditions for success, then let it unfold.

They work hard, but they're not desperate.

They're confident things will work out because they've done the work.

So I stopped trying to control every outcome and started trusting the process more.

I still show up every day. I still put in the work. I'm still wildly ambitious.

But I'm not white-knuckling my way through life anymore.

And since I stopped forcing everything, more opportunities started showing up.

Better opportunities. Clearer decisions. Less stress.

Turns out, there's a difference between working hard and working anxious.

One builds momentum.

The other burns you out.

I'm playing the long game now.

And it feels a hell of a lot better than the sprint I was running before.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

I used to think winning arguments made me smart.

It didn't.

It made me insufferable.

Healthy debate has respect and curiosity.

Ego-driven arguing has neither.

One sharpens you.

The other isolates you.

In healthy debate, you ask questions to understand.
In ego-driven arguing, you ask questions to trap.

In healthy debate, you say "I hadn't thought of that."
In ego-driven arguing, you say "Yeah, but..."

In healthy debate, you admit when you're wrong.
In ego-driven arguing, you double down.

In healthy debate, you want to learn something.
In ego-driven arguing, you want to be right.

Here are some things that helped me:

1. Pause before responding. Ask myself if I'm trying to understand or trying to win.

2. Repeat back what I heard. "So what you're saying is..." Forces me to actually listen.

3. Find one thing I agree with first. Even in disagreement, there's common ground.

4. Ask "What am I missing?" Instead of explaining why I'm right.

5. End conversations with "That gave me something to think about." And mean it.

The shift won't be immediate.

But people will start engaging with you differently.

Conversations get richer.

Ideas get better.

Relationships get stronger.

If you catch yourself needing to have the last word, you're probably arguing from ego.

If you walk away from a conversation thinking differently, you're probably debating with curiosity.

Took me way too long to learn the difference.

~~~~~~~~~~~~~

If you liked this post, you might like my emails - no BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

Learn the rules like a pro so you can break them like an artist.

This Picasso quote gets twisted constantly.

People think it's about tactics. 

But it actually means master the fundamentals so deeply that innovation becomes instinct.

In business, I see this constantly:

The CMO who never ran a P&L trying to "disrupt" pricing strategy.

The founder who skips unit economics to chase viral growth.

The exec who wants to "break the mold" before understanding why the mold exists.

The best leaders I know spent years in the trenches.

Learning why things work before reimagining how they could work better.

They got creative because they got good first.

Master the boring stuff first.

Then go be an artist.


~~~~~~~~~~~~~

If you liked this post, you might like my emails - no BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

All senior leaders need to be numbers people.

Doesn't matter if they're in marketing, ops, or product.

If they can't read a P&L, understand unit economics, or connect their decisions to revenue, they're not ready for the seat.

Not "build a financial model from scratch" numbers people.

Not "debate GAAP accounting" numbers people.

But you need to speak the language of business.

Because every decision either makes money or costs money.

And if you can't see that connection, you're flying blind.


—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

In consumer, your customers don't care how smart you are.

They care that their order arrives on time.

That you're in stock when they need you.

That your quality doesn't fluctuate batch to batch.

They're not buying your IQ score.

They're buying your ability to deliver on expectations - some general to the market and some specific to your product and promise.

That's all execution.


~~~~~~~~~~~~~

If you liked this post, you might like my emails - no BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

Your VP of Sales just quit mid-quarter.

No notice.

Just a call at 8am and a pile of deals in limbo.

That's when your team learned who you really are.

Your values aren't what you say in the good times.

They're what you do when everything's on fire.

You can preach respect all day long.

But if you lose your mind on someone when something goes wrong?

That's the real culture.

The version of you that shows up under pressure is the version that gets
replicated across your entire organization.

Not the polished one.

Not the prepared one.

The stressed one.

The frustrated one.

That's the leader your people will become.

So before you blame your team for losing their composure, poor communication or lack of ownership, ask yourself this:

What did I show them when things got hard?

Because they were watching.

And they learned.

—

I write emails. Unfiltered takes from 12+ years building brands.

It's free. Subscribe (or don't):

https://ryanrouse.me/

The most frequent question I get from entrepreneurs is "What advice would you give your former self?"

My answer: Pace myself.

They blow me off.

Not to my face, but I can tell.

I get it though.

I did the same thing when I was in their shoes.

Thought I was different.

That I could outwork the system.

That entrepreneurial fire made me feel invincible.

Until it didn't.

If you're putting in 80 hours a week consistently, it's not a matter of if you're gonna burn out, it's a matter of when.

Because you can't sustain that for the time required to play the long game. 

(Which is the only game in town.) 

Find your sustainable pace now before you're forced to. 

You're running a marathon, not a 100-yard dash.


~~~~~~~~~~~~~

If you liked this post, you might like my emails. No BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

Hard work is table stakes, not a flex. 

Your competitors work hard. 

It's necessary, but not sufficient. 

You also need to think in ways others don't. 

Most people default to putting in more hours because thinking hurts. 

It's easier to stay busy than to sit with a problem until you crack it.

I wish success in business was just about working harder. That would be simple. 

But the world doesn't give a shit about your hours.

It rewards people who create the most value. 

Value comes from seeing what others miss. 

From connecting dots in ways that seem obvious after but weren't before.

From working hard *and* smart.


~~~~~~~~~~~~~

If you liked this post, you might like my emails. No BS musings from 12+ years in the trenches building brands.

You might not, but it's free so WGAF:

https://ryanrouse.me/

Your manager isn't thinking about you nearly as much as you think they are. 

I promise. 

And that's a good thing. 

Carry on.

Most people think they're either risk-takers or they're not.

But that's not really how it work.

Risk isn't something you have a fixed capacity for.

It's something you build tolerance to.

Like lifting weights.

You don't walk into a gym and deadlift 400 pounds because you "have it in you."

You start small. 

Then add weight over time. 

Each rep expands what you can handle next time.

Risk works the same way.

The person who quit their corporate job to start a company didn't wake up one day with superhuman courage.

They made a series of smaller bets first.

A side project. A conversation. A decision to stop playing it safe in one area of their life.

Each one stretched the muscle.

So if you think you're not a risk-taker, you're probably right.

But it's not because you can't be.

It's because you haven't trained that muscle yet.

~~~~~~~~~~~~~

If you liked this post, you might like my emails - no BS musings from 12+ years in the trenches building brands.

You might not, but it’s free so WGAF:

https://ryanrouse.me/

helping you cleanse your body, transform your health, & upgrade your life—physically, mentally, emotionally, and spiritually. | holistic health & detox coach, author, speaker, creator, investor, advisor.

Do you ever feel like no matter what protocol you try...literally nothing works?

You’ve seen the doctors, tried the supplements, followed the protocols… yet you’re still stuck with stubborn gut issues, low energy, hormonal chaos, thyroid dysfunction, breakouts, skin issues, excess weight, or brain fog. Deep down, you know something’s off, but no one actually seems to be getting to the root cause.

I know what that feels like because I’ve been there myself.

On paper, I had it all: a career at a venture-backed hyper-growth tech startup in San Francisco and New York City, a Cornell degree, my “dream” life. Yet, beneath the surface, I was disconnected, lethargic, lonely, anxious, low energy, and completely disconnected and out of alignment with myself. Every “solution” I tried left me frustrated—until I discovered holistic health and detoxification.

Through many years of nutrition, cleansing and detox, movement, nervous system regulation, mental & emotional well-being, and spiritual growth, I transformed my health from the inside out. I eliminated my digestive issues, balanced my hormones naturally, eradicated acne and unearthed clear, healthy, glowing skin, released inflammation and excess weight in my body, and unlocked new levels of energy and vitality I didn't know were possible. Most importantly, I felt fully aligned and at home in my body for the first time. My life's work is to help others do the same.

In early 2021, I turned down a job in venture capital and chose to leap fully into my purpose. I am now a Holistic Health and Detox Coach specializing in deep cellular cleansing and detoxification—with a focus on colon, liver, lymphatic, parasite, mold, and heavy metal detox. I support high-performing individuals—founders, CEOs, and corporate leaders—who are struggling with gut, hormone, thyroid, skin, or energy issues and are ready and willing to finally resolve the root cause of their stubborn health issues when every other protocol has failed.

I’m also the author of two books, a speaker, a content creator, a scout for two health-focused venture capital funds, and an angel investor in consumer health tech companies (Function Health & BeSound).

My mission is to bring deep cellular cleansing and detoxification to the mainstream so that more people can feel good—for good.

Ready to finally resolve what’s been holding you back? Let’s connect. Whether you’re interested in 1:1 coaching, corporate wellness, speaking engagements, content collaborations, or investment opportunities, click the link in my bio to explore my offerings or reach out directly.

Meghan Swidler

𝗪𝗲 𝗮𝗿𝗲 𝗿𝗮𝗱𝗶𝗰𝗮𝗹𝗹𝘆 𝗼𝘃𝗲𝗿𝗰𝗼𝗻𝘀𝘂𝗺𝗶𝗻𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻.

𝗔𝗻𝗱, 𝗶𝘁’𝘀 𝗻𝗼𝘁 𝗺𝗮𝗸𝗶𝗻𝗴 𝘂𝘀 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝗿—𝗶𝘁’𝘀 𝗺𝗮𝗸𝗶𝗻𝗴 𝘂𝘀 𝘀𝗶𝗰𝗸𝗲𝗿.

Most people think they need more protein.

More shakes. 

More bars. 

More grams per day.

But, in a body that’s already full of toxic buildup (think: pesticides, plastics, parasites, mold, and poor elimination)...

More protein ≠ better health.

𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗸𝗻𝗼𝘄:

– Your body can only utilize a certain amount of protein at one time.
– The rest gets stored as fat or sits undigested—creating acidic, inflammatory waste.
– If your colon, liver, kidneys, lymphatic system, and other detox pathways are sluggish…

That “clean” protein bar (or any other high-protein packaged or processed food) is just another burden for your body to process.

Why?

Protein has to be broken down into amino acids to be used.

But, if your digestive system is congested, it can’t do that effectively.

So, instead of fueling repair, the protein ferments, putrefies, and creates acidic, inflammatory waste—ammonia, uric acid, and more for your body to clean up.

𝗦𝗼, 𝘆𝗼𝘂 𝗲𝗻𝗱 𝘂𝗽 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝘄𝗼𝗿𝘀𝗲.

𝗡𝗼𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗲𝗮𝘁𝗶𝗻𝗴 𝗲𝗻𝗼𝘂𝗴𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻, 𝗯𝘂𝘁 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗮𝗯𝘀𝗼𝗿𝗯𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗮𝗹𝗿𝗲𝗮𝗱𝘆 𝗮𝗿𝗲.

Protein obsession is the new diet dogma.

I’m watching a new wave of high-protein processed foods continuously flood the market under the “healthy” label.

But, let’s be clear:

You don’t need more protein.

You need more fiber.

More enzyme-rich plants.

Less toxicity.

Better absorption and utilization of what you’re already consuming.

So, before reaching for another “better-for-you” high-protein snack or bar...

Ask yourself:

— Is my colon clear?
— Is my liver functioning optimally?
— Am I actually absorbing what I eat?

Because no amount of protein will heal a body that’s congested.

Detox first! Always.

𝗧𝗵𝗮𝘁’𝘀 𝘄𝗵𝘆 𝗜 𝗰𝗿𝗲𝗮𝘁𝗲𝗱 𝗧𝗵𝗲 𝗖𝗼𝗹𝗹𝗲𝗰𝘁𝗶𝘃𝗲 𝗥𝗲𝘀𝗲𝘁—

A 12-week guided, highly personalized detox mentorship that moves through the body’s biological detox sequence

🌀 Colon → Liver → Kidneys → Lymph → Deeper Cellular Waste 🌀

supported by structured protocols, bi-weekly coaching sessions, weekly office hours, and daily support and accountability, all in an intimate, supportive group container.

It’s not about restriction.

It’s about removing what’s weighing you down so that your body can actually do what it already knows how to do and return to its natural intelligence.

If you’ve been chasing protein to fix what’s off, but still feel bloated, inflamed, foggy, tired, stuck, or disconnected...

This might be the shift your body actually needs.

Doors close January 19.

Comment RESET or DM me if you want details.

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

helping you get to the root cause of stubborn health issues through deep cellular detox so that you can finally feel good, for good. | holistic health & detox expert, author, speaker, investor, advisor.

𝗔𝗳𝘁𝗲𝗿 𝗮𝗹𝗹 𝗶𝘀 𝘀𝗮𝗶𝗱 𝗮𝗻𝗱 𝗱𝗼𝗻𝗲, 𝗻𝗼 𝗺𝗮𝘁𝘁𝗲𝗿 𝘄𝗵𝗮𝘁 𝗴𝗼𝗮𝗹𝘀 𝘆𝗼𝘂 𝗰𝗵𝗮𝘀𝗲 𝗼𝗿 𝗵𝗼𝘄 𝗽𝗿𝗼𝗱𝘂𝗰𝘁𝗶𝘃𝗲 𝘆𝗼𝘂 𝘁𝗿𝘆 𝘁𝗼 𝗯𝗲, 𝗶𝘁’𝘀 𝘁𝗶𝗺𝗲 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗲 𝗹𝗼𝘃𝗲 𝘁𝗵𝗮𝘁 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝘀𝘁.

Feeling deeply grateful for the moments I shared with my partner and family this holiday season.

Wishing you a weekend full of the same. 

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I’m not much of a CPG person.

But, I always have The Coconut Cult in my fridge.

And, I want to give them a big, big shoutout.

I’ve been quietly cheering them on for years, and it’s been incredible to watch them actually execute on their full vision.

The new 4 oz grab-and-go single serving containers are unreal.

Banana cream pie is my favorite!

It’s rare to see a brand go this playful and fun...

and still stay VERY high integrity on ingredients, sourcing, and quality.

If you haven’t tried them yet, they just launched nationwide at Target.

Go grab one. 

Or three.

Or ten.

This is how you do it right.

Congrats to Noah Simon-Waddell, Ari Raz, and The Coconut Cult squad.

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I feel the good kind of tired.

Not from a lack of sleep whatsoever.

But, the very different kind that settles into your body after walking for miles, hiking in the sun, spending quality time with friends, sitting in the sun at the beach, swimming in the ocean, and cooking beautiful meals.

LA has been reallyyyyy showing off this past week.

Hope you’re all enjoying the long weekend (though I truthfully don’t really keep track… self-employed life means I make my own schedule).

A few moments from the past few days →

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𝗪𝗵𝗮𝘁 𝗜’𝘃𝗲 𝗯𝗲𝗲𝗻 𝗲𝗮𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝗹𝘂𝗻𝗰𝗵 𝗹𝗮𝘁𝗲𝗹𝘆…

𝗡𝗼𝘁𝗶𝗰𝗲 𝗮 𝗽𝗮𝘁𝘁𝗲𝗿𝗻?

This time of year always pulls me back to more dense, grounding, stabilizing foods.

Lately, that’s been two eggs, half an avocado, and a pile of leafy greens.

For a long time, I ate very little animal protein.

Almost none.

But recently, I’ve been tuning in more deeply… and it’s what my body’s been asking for.

So, I’ve been leaning in.

Trusting the signals.

Letting my preferences shift.

𝗜𝘁’𝘀 𝗼𝗸𝗮𝘆 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱.

𝗜𝘁’𝘀 𝗼𝗸𝗮𝘆 𝘁𝗼 𝗹𝗲𝘁 𝘆𝗼𝘂𝗿 𝗰𝗵𝗼𝗶𝗰𝗲𝘀 𝗲𝘃𝗼𝗹𝘃𝗲.

Your food doesn't have to look the same in winter as it did in summer.

Or in your luteal phase as it did in your follicular.

I’ll always believe in the power of raw, living foods and in the transformative nature of deep cellular cleansing + detox, especiallyyyyy if your system is congested.

Because even the “cleanest” protein won’t do much for you if your body can’t break it down, absorb it, or use it properly.

𝗕𝘂𝘁, 𝗜 𝗮𝗹𝘀𝗼 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝗶𝗻 𝗹𝗶𝘀𝘁𝗲𝗻𝗶𝗻𝗴 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆...𝗲𝘃𝗲𝗿𝘆 𝘀𝗶𝗻𝗴𝗹𝗲 𝗱𝗮𝘆.

Swipe for a few lunch moments lately →

Have you noticed your cravings or preferences shift with the seasons...or with your cycle, if you’re a woman? I'd love to hear.

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𝗦𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗽𝗹𝗮𝗻𝘀 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗼𝗻𝗲𝘀 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝗮𝘁 𝗮𝗹𝗹.

We were supposed to go back to LA for New Year’s Eve. 

Instead, we chose nature (and followed the weather).

We were driving back from Canada to San Francisco to pick up the pup.

LA was calling for several more days of heavy rain… again.

So, we pulled an audible.

Headed to Mammoth instead.

(Pop up camper perks.)

We landed right in a snowstorm, followed by two bluebird days.

Backcountry skiing, hot springs, long days outside, quiet mornings, and adventures I’ll never forget.

No rigid plans whatsoever.

Just listening and moving with what felt right in any given moment.

𝗜𝘁 𝘄𝗮𝘀 𝗼𝗻𝗲 𝗼𝗳 𝘁𝗵𝗼𝘀𝗲 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗿𝘀 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝘁𝗵𝗶𝗻𝗴𝘀 𝗱𝗼𝗻’𝘁 𝗵𝗮𝗽𝗽𝗲𝗻 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂 𝗽𝘂𝘀𝗵 𝗵𝗮𝗿𝗱𝗲𝗿.

𝗧𝗵𝗲𝘆 𝗵𝗮𝗽𝗽𝗲𝗻 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂 𝗹𝗲𝗮𝘃𝗲 𝘀𝗽𝗮𝗰𝗲 𝗳𝗼𝗿 𝗹𝗶𝗳𝗲 𝘁𝗼 𝗺𝗲𝗲𝘁 𝘆𝗼𝘂.

Hope you had a magical start to the new year.

(And, yes...we're one of those annoying couples that get matching outdoor gear. 😂 )

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𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗺𝗼𝗿𝗲 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿. 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝗱𝗿𝗮𝗶𝗻𝗮𝗴𝗲 + 𝗱𝗲𝘁𝗼𝘅.

This isn’t an anti-supplement conversation.

Supplements can be powerful, but only when the body can actually use them.

𝗕𝘂𝘁, 𝗺𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝗮𝗿𝗲𝗻’𝘁 𝘀𝘁𝘂𝗰𝗸 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗺𝗶𝘀𝘀𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁, 𝗽𝗶𝗹𝗹, 𝗽𝗼𝘄𝗱𝗲𝗿, 𝗴𝘂𝗺𝗺𝘆, 𝗼𝗿 𝗱𝗿𝗶𝗻𝗸 𝗺𝗶𝘅.

𝗧𝗵𝗲𝘆’𝗿𝗲 𝘀𝘁𝘂𝗰𝗸 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘁𝗵𝗲𝗶𝗿 𝗯𝗼𝗱𝘆 𝗹𝗶𝘁𝗲𝗿𝗮𝗹𝗹𝘆 𝗰𝗮𝗻’𝘁 𝗺𝗼𝘃𝗲 𝘄𝗮𝘀𝘁𝗲 𝗼𝘂𝘁.

And, when elimination pathways are congested, adding more inputs doesn’t create healing — it creates more load.

𝗔𝗻𝗱, 𝗺𝗼𝗿𝗲 𝗶𝘀𝗻’𝘁 𝗮𝗹𝘄𝗮𝘆𝘀 𝗯𝗲𝘁𝘁𝗲𝗿.

I see this all the time:

People taking 10–20+ supplements a day.

Doing “all the right things”.

Eating clean.

Working out every day.

Tracking (absolutely) everything.

And, yet they still feel:

Bloated.

Puffy.

Inflamed.

Foggy.

Fatigued.

Hormonal.

Disconnected from and out of alignment with their body.

𝗧𝗵𝗮𝘁’𝘀 𝗻𝗼𝘁 𝗮 𝗱𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲 𝗽𝗿𝗼𝗯𝗹𝗲𝗺.

𝗧𝗵𝗮𝘁’𝘀 𝗮 𝗱𝗿𝗮𝗶𝗻𝗮𝗴𝗲 + 𝗱𝗲𝘁𝗼𝘅 𝗽𝗿𝗼𝗯𝗹𝗲𝗺.

You can’t supplement your way out of a congested system.

𝗦𝗼, 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁, 𝗽𝗶𝗹𝗹, 𝗰𝗮𝗽𝘀𝘂𝗹𝗲, 𝗽𝗼𝘄𝗱𝗲𝗿, 𝗴𝘂𝗺𝗺𝘆, 𝗼𝗿 𝗱𝗿𝗶𝗻𝗸 𝗺𝗶𝘅.

𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗶𝗻 𝗿𝗲𝗹𝗲𝗮𝘀𝗶𝗻𝗴 𝘄𝗵𝗮𝘁 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗯𝗲𝗹𝗼𝗻𝗴.

Because you can’t heal what you haven’t cleared.

You don’t need to force detoxification.

The body is designed to eliminate waste every single day when its elimination pathways are open and supported.

When they’re functioning properly, the body maintains balance and self-cleanses naturally.

When they’re congested or blocked, toxins don’t leave.

Instead, they recirculate.

And, that’s when symptoms begin to appear.

Fatigue.

Brain fog.

Bloating.

Digestive issues.

Breakouts.

Hormonal chaos.

Blood sugar instability.

Inflammation.

Weight gain.

“Doing everything right”, but still feeling completely off.

𝗔𝗻𝗱, 𝗹𝗶𝘁𝗲𝗿𝗮𝗹𝗹𝘆 𝗻𝗼 𝗮𝗺𝗼𝘂𝗻𝘁 𝗼𝗳 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝗰𝗮𝗻 𝗼𝘃𝗲𝗿𝗿𝗶𝗱𝗲 𝗮 𝘀𝘆𝘀𝘁𝗲𝗺 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻’𝘁 𝗿𝗲𝗹𝗲𝗮𝘀𝗲.

I’ll be teaching this live in my free 60-minute masterclass this coming Friday, January 9.

If you’ve been doing everything “right” but still feel stuck, this will give you clarity.

Comment DETOX, and I’ll send you the details.

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January is not actually the time for beginnings. It's not even the real new year.

Let me explain:

So, we’ve been conditioned to see January 1 as a time for fresh starts, vision boards, big goals, and new routines.

And, I do love vision boards, big goals, and optimized routines + rituals.

But, biologically, cosmically, and energetically... it’s completely off.

This is the dead of winter.

It’s not supposed to be a time to initiate.

It’s a time to rest.

Hibernate.

Sleep.

Eat soup.

Turn inward.

Finish what you started.

Sit in the quiet.

The real new year, if you zoom out and actually observe the rhythm of life, is the spring equinox.

March 21.

When the light returns.

When the soil softens.

When the body wants to move again.

When birth actually makes sense.

It’s when nature wakes back up. 

And when humans, historically, did too.

In fact, the original Roman calendar began on the spring equinox.

The first four months were named after gods. 

The last six were numbered.

And, the 61 days of deep winter...

Well, they had no name. They belonged to the dead.

It wasn’t until Julius Caesar reformed the calendar, mostly for taxation and empire-building, that January 1 became the official “start” of the year.

But, almost no one followed it for another six centuries. 

Yes, it took over a thousand years for the world to actually accept it.

Because it made literally no sense.

So, if you’re feeling slow this month... if the cold has you quiet, tired, reflective, soft... you’re not failing.

You’re aligned.

The real new year begins when your body is ready.

And, that’s almost always spring.

You can't reallllly force too much growth in frozen soil.

What’s your take? Do you feel pressure to start fresh and set goals in January, or does it feel forced? Let me know in the comments.

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𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗺𝗼𝗿𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻.

They don’t need another supplement.

They don’t need a stricter protocol.

What they actually need is structure and skilled guidance while the body unwinds what it’s been holding.

Over the past several years, I’ve worked with hundreds of people who looked “healthy” on paper — eating well, exercising, prioritizing sleep, doing "all the right things", yet still felt bloated, inflamed, foggy, tired, stuck, or disconnected from their body.

The issue isn’t effort.

It’s accumulation.

An overwhelming toxic load the body was never meant to handle.

A nervous system that never fully leaves survival mode.

And this is where short cleanses, protocols, supplements, and one-off quick fixes fall short.

Real detox — the kind that actually shifts digestion, hormones, inflammation, energy, clarity, and vitality — happens sequentially in the body’s correct biological order and over a longer period of time.

It requires time, rhythm, sequence, and the right kind of support while the body recalibrates.

𝗧𝗵𝗮𝘁’𝘀 𝘄𝗵𝘆 𝗜 𝗰𝗿𝗲𝗮𝘁𝗲𝗱 𝗧𝗵𝗲 𝗖𝗼𝗹𝗹𝗲𝗰𝘁𝗶𝘃𝗲 𝗥𝗲𝘀𝗲𝘁 — 

a 12-week, guided, highly personalized, small-group detox mentorship designed to reset your gut, rebalance your hormones, calm your inflammation and excess weight, clear your skin, stabilize your blood sugar, and restore your natural energy and vitality so that you can finally come home to your most radiant, vibrant self.

It mirrors the depth of my 1:1 work and moves slowly and intentionally through colon, liver, kidney, lymphatic, and deep cellular cleansing + detoxification in the body’s correct biological sequence, 

supported by structured protocols, bi-weekly (live and recorded) coaching sessions, weekly office hours, and daily support and accountability, all with aligned individuals moving through the work together.

This isn’t a short-term cleanse or challenge.

This isn't about forcing detox.

It’s about removing what’s been weighing your system down so that your body can do what it already knows how to do and return to its natural intelligence.

If you’ve been feeling the nudge to go deeper, this is the work.

Early bird enrollment closes tonight.

Doors close January 19.

Comment RESET or DM me if you’d like details or want to talk through whether this work is aligned for you. 

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His and hers.

And yes, I am a hot sauce fiend. I spy Yellowbird®, Siete Foods, and Zab's.

What’s your go-to meal lately?

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If you’ve been dealing with skin issues, like acne, dryness, rashes, dermatitis, eczema, or psoriasis, and nothing seems to work, it’s time to stop blaming your skin.

And before you think, “Okay… but should I even read this?” You should.

I had terrible skin and stubborn acne for years. (Yes, this first photo is me in 2020.)

Nothing actually changed until I stopped chasing surface fixes and started healing from the inside out.

My skin didn’t start clearing until I focused on my gut, hormones, detox pathways, and overall internal terrain.

That’s when everything finally shifted.

Most people are taught to treat skin issues from the outside in, with topicals, facials, lasers, microneedling, prescriptions, antibiotics, hormonal contraception, or harsh “anti-acne” routines.

But, your skin doesn’t malfunction randomly.

It always reflects what’s happening inside your body.

If your internal systems are congested, inflamed, or overwhelmed, your skin will be one of the first places to show it.

Here are the 4 most common root causes I see in clients who’ve “tried everything” and are still struggling.

1️⃣ GUT IMBALANCES
Your skin is a backup detox organ. If the gut is sluggish or inflamed, toxins don't exit the body efficiently and reroute to the skin.

Common triggers:
– Candida, H. pylori, parasites, pathogens
– Low stomach acid, dysbiosis, leaky gut
– Food sensitivities + intolerances
– Slow gut motility + elimination

If you're not having 2–3 easy BMs/day, toxins are likely recirculating. 

Yes, acne, rashes, eczema, dermatitis, psoriasis, and dull skin are often the body saying: “I can’t get this out through the gut, so I’ll try to get it out through the skin.”

2️⃣ HORMONAL IMBALANCES
It’s not “just hormones”. It’s that your liver + colon aren’t clearing them.
– Estrogen dominance
– Excess androgens
– Poor estrogen clearance
– Hormone recirculation from constipation

Hormonal birth control often masks the issue temporarily... until it doesn’t.

3️⃣ NUTRIENT DEFICIENCIES
Even if you eat clean, you may not be absorbing what your skin needs to heal.

Most commonly:
– Zinc
– Vitamin A
– B vitamins
– Iron
– Omega-3s
– Magnesium

Skin that won’t heal, stays inflamed, or breaks out cyclically is often undernourished at the cellular level.

4️⃣ TOXIC BURDEN
We’re exposed to more toxins than ever before:
– Heavy metals, mold, pesticides, + plastics
– Synthetic fragrances + household chemicals
– Personal care + skincare products with hormone disruptors

When the liver, colon, and lymph are overwhelmed, these toxins circulate and surface, often through your skin.

If you’ve tried everything and your skin still isn’t clear… it’s not random.

It’s your body communicating with you.

When detox pathways are supported and elimination improves, your skin doesn’t have to act as a backup detox organ.

This is the work I do with clients every day. Comment DETOX to learn more.

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🚨 OpenAI 𝗷𝘂𝘀𝘁 𝗹𝗮𝘂𝗻𝗰𝗵𝗲𝗱 𝗖𝗵𝗮𝘁𝗚𝗣𝗧 𝗛𝗲𝗮𝗹𝘁𝗵, 𝗮𝗻𝗱 𝗾𝘂𝗶𝗲𝘁𝗹𝘆 𝗮𝗰𝗾𝘂𝗶𝗿𝗲𝗱 Torch 𝗳𝗼𝗿 ~$𝟲𝟬𝗠.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘁𝗵𝗶𝘀 𝗺𝗲𝗮𝗻𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗳𝘂𝘁𝘂𝗿𝗲 𝗼𝗳 𝗰𝗼𝗻𝘀𝘂𝗺𝗲𝗿 𝗵𝗲𝗮𝗹𝘁𝗵:

Health has always been one of the top use cases for ChatGPT.

That seems pretty obvious, right?

Over 230 million people (!!!) already use ChatGPT to ask health and wellness questions every week.

You're probably one of them.

Now, it’s getting a dedicated, encrypted, health-grade experience that lets users:
 – Securely connect medical records + wellness apps (like Apple Health, Function Health, MyFitnessPal, and more)
 – Ask personalized questions grounded in their data
 – Understand lab results, prepare for appointments with their doctors, get clarity on symptoms, supplements, diet, or workout routines, and see health patterns trending over time
 – Do it all in a separate Health space, with added privacy + security protections (completely HIPAA-complaint)

OpenAI also just acquired Torch, a startup building a "unified medical memory"—essentially, infrastructure to pull fragmented health data (like lab results, medications, and visit notes + recordings) into one centralized, personalized view. 

That team now joins OpenAI to scale that vision inside ChatGPT.

As an investor in Function Health, I’ve been thinking a lot about what this means for the broader diagnostics + testing landscape.

𝗛𝗲𝗿𝗲’𝘀 𝗺𝘆 𝘁𝗮𝗸𝗲:

Function Health 𝗶𝘀 𝗮𝗹𝗿𝗲𝗮𝗱𝘆 𝘄𝗮𝘆𝘆𝘆𝘆𝘆𝘆 𝗮𝗵𝗲𝗮𝗱.

It’s not just another “lab results” company.

It’s a highly intelligent diagnostics platform, combining both standard + sophisticated, advanced testing, AI-driven health chat, and its own Medical Intelligence Lab to make real, actionable insights accessible to everyone.

Function Health isn’t just a wrapper on Quest like some people claim.

And, if you're claiming that, maybe you should actually try the product.

And, any direct-to-consumer lab testing company (of which there are many) that’s still just a wrapper… is going to fall behind. Fast.

Because when ChatGPT becomes the default entry point for 230M+ health conversations every week, platforms that can partner, integrate, and go deeper will win.

Strategically, Function Health’s integration with ChatGPT Health unlocks a powerful acquisition funnel:

Ask ChatGPT a health question → you land on Function Health.

Chat (and well, conversation) becomes the front door to preventative care.

This is the future of health:

Personalized. 

Intelligent. 

Grounded in data.

And, built for the way real people engage, with simple questions and smart context.

So, who do you think will win the trust of consumers in health?

The generalized AI platform with massive reach OR the vertical-first players built for precision, regulation, and high-stakes complexity?

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

𝗗𝗲𝘁𝗼𝘅 𝗵𝗮𝘀 𝗮𝗻 𝗼𝗿𝗱𝗲𝗿. 𝗦𝗸𝗶𝗽𝗽𝗶𝗻𝗴 𝗶𝘁 𝗶𝘀 𝘄𝗵𝘆 𝘀𝗼 𝗺𝗮𝗻𝘆 𝗽𝗲𝗼𝗽𝗹𝗲 𝗳𝗲𝗲𝗹 𝘄𝗼𝗿𝘀𝗲. 

One of the biggest misunderstandings about detoxification is that it’s about what you’re detoxing. 

Parasites. 

Mold. 

Heavy metals. 

Hormones. 

The liver. 

But, the real question is whether your body can actually move waste out. 

𝗗𝗲𝘁𝗼𝘅 𝗶𝘀𝗻’𝘁 𝗮𝗯𝗼𝘂𝘁 𝗴𝗼𝗶𝗻𝗴 𝗵𝗮𝗿𝗱𝗲𝗿. 

𝗜𝘁’𝘀 𝗮𝗯𝗼𝘂𝘁 𝗴𝗼𝗶𝗻𝗴 𝗶𝗻 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝗼𝗿𝗱𝗲𝗿. 

Your body already knows how to detox — every single day — when elimination pathways are open. 

When they’re congested, toxins don’t leave.

They recirculate. 

And, that’s when symptoms begin to appear: 

Fatigue.

Brain fog. 

Bloating. 

Digestive issues. 

Breakouts. 

Hormonal chaos. 

Blood sugar instability. 

Inflammation. 

Weight gain. 

Doing “everything right,” but still feeling off. 

This is also why people often feel worse when they jump into aggressive detox protocols too early.

Detox pathways are like the drains in your home.

If the pipes are clogged, it doesn’t matter how clean the water is...it has nowhere to go.

The same is true for your body.

Detox  only works when waste has somewhere to exit.

That’s why there’s a non-negotiable order your body must follow.

𝗣𝗵𝗮𝘀𝗲 𝟭: 𝗗𝗿𝗮𝗶𝗻𝗮𝗴𝗲 𝗳𝗶𝗿𝘀𝘁
Before deeper detox begins, these pathways must be open, consistent, and functioning well:
— Colon (detox always starts here)
— Kidneys
— Lungs
— Lymph
— Skin

If these pathways are congested, detox cannot happen safely or effectively.

Constipation, bloating, puffiness, or feeling “toxic” are signals to slow down, not push harder.

𝗣𝗵𝗮𝘀𝗲 𝟮: 𝗗𝗲𝗲𝗽𝗲𝗿 𝗱𝗲𝘁𝗼𝘅 (𝗶𝗻 𝗼𝗿𝗱𝗲𝗿)
Once drainage is solid, you can move deeper in sequence:
— Liver
— Parasites
— Mold
— Heavy metals

Think of it like peeling an onion. 

You can’t skip layers without consequences.

When detox is done out of order, symptoms worsen.

When it’s done correctly, energy returns, inflammation calms, and the body remembers how to heal.

This is what I see over and over again with clients — people doing “all the right things,” just in the wrong order.

If you’re feeling called to finally get unstuck this year, I’ll be teaching this live in a free 60-minute masterclass tomorrow, Friday, January 9.

Comment DETOX, and I’ll send you the details.

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

The new Food Pyramid just dropped, and it's actually good.

I analyzed the new Dietary Guidelines for Americans (2025–2030) so you don’t have to.

Regardless of your political stance or how you label your diet right now, this is the best thing that’s happened to America in decades.

Hands down.

For the first time, we’re seeing:
– A clear prioritization of whole, nutrient-dense, REAL foods
– A hard pivot away from refined sugars, refined seed oils, and refined grains
– Recognition that ultra-processed foods are driving chronic disease
– A re-centering around vegetables, fruits, whole grains, healthy fats, and high-quality proteins
 – Guidance that actually makes sense (for once)

That shift alone is a MASSIVE step in the right direction.

We’re finally admitting what’s been true all along:

The Standard American Diet is making us sick.

The data is staggering:
– 90% of U.S. healthcare spending goes to treating chronic disease.
– 50% of Americans have pre-diabetes or diabetes.
– 75% have at least one chronic condition.
– Most of it is linked to food.

For decades, our guidance was a cosmic joke...

From the 1992 pyramid that placed refined grains + carbs at the base…

To the 2020 guidelines that are overwhelmingly vague…

This is finally a true reckoning.

But, while it’s a leap forward, it’s not without blind spots:

SATURATED FAT
The guidelines downplay the risks of excess saturated fat, calling for moderation, not elimination. But, in a culture already overconsuming red meat, dairy, and fried food, this could backfire, especially for Americans already at risk of cardiovascular disease. Excess saturated fat burdens the liver, raises inflammation, and clogs the system.

ADDED SUGARS
Instead of “limiting” added sugars (<10 g per meal), the guidance should be clear: cut them out completely. There is no safe or necessary amount, especially for a population already battling metabolic dysfunction.

ALCOHOL
This is still way too vague. The only responsible recommendation is zero. There’s no wellness halo here.

DETOX PATHWAYS
There’s still no mention of how to support the colon, liver, kidneys, and lymph—the body’s natural detox systems. And, without a clear foundation, even the healthiest diet won’t ever fully land.

This is the missing link.

This is the work I do.

And, finallyyyyy, we’re moving in a direction that makes space for it.

Better health doesn’t start in your medicine cabinet. It starts on your plate.

And, for once, America might finally be catching up.

What do you think of the new food pyramid?

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

🚨 𝗕𝗿𝗲𝗮𝗸𝗶𝗻𝗴 𝗻𝗲𝘄𝘀: 𝗧𝗵𝗲 𝗖𝗗𝗖 𝗷𝘂𝘀𝘁 𝗼𝘃𝗲𝗿𝗵𝗮𝘂𝗹𝗲𝗱 𝘁𝗵𝗲 𝗨.𝗦. 𝗰𝗵𝗶𝗹𝗱𝗵𝗼𝗼𝗱 𝘃𝗮𝗰𝗰𝗶𝗻𝗲 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗶𝗻 𝗮 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗹𝘆 𝘂𝗻𝗽𝗿𝗲𝗰𝗲𝗱𝗲𝗻𝘁𝗲𝗱 𝗺𝗼𝘃𝗲. 🚨

Quietly.

Immediately.

And in a way that mirrors Denmark’s approach.

𝗧𝗵𝗲 𝗻𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝗱𝗶𝘀𝗲𝗮𝘀𝗲𝘀 𝗿𝗼𝘂𝘁𝗶𝗻𝗲𝗹𝘆 𝘃𝗮𝗰𝗰𝗶𝗻𝗮𝘁𝗲𝗱 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 𝗱𝗿𝗼𝗽𝗽𝗲𝗱 𝗳𝗿𝗼𝗺 𝟭𝟴 𝘁𝗼 𝟭𝟭.

That’s not a tweak.

That’s a structural change.

Some will frame this as reckless.

Others as long overdue.

Many will feel whiplash, especially after years of being told that any questioning was radically irresponsible.

What’s actually being acknowledged here is something deeper:
— Trust in public health is very fragile.
— One-size-fits-all medicine isn’t working for everyone.
— We desperately need more nuanced conversations about risk, benefit, timing, and individual context.

Importantly:
— No vaccines were banned.
— All prior vaccines remain available and covered.
— The shift introduces more shared clinical decision-making rather than blanket recommendations.

That alone tells you this isn’t about “anti” or “pro".

It’s about whether medicine in today's world can mature beyond extremely binary thinking.

Different countries already take different approaches based on:
— population health
— disease prevalence
— healthcare infrastructure
— trust in institutions

Pretending there has only ever been one “right” way was never honest.

If the goal is truly BETTER outcomes — not compliance, not optics, not politics, then transparency, open dialogue, and individualized care aren’t threats.

They’re pre-requisites.

Aren't they?

We can support vaccines and question schedules.

We can respect science and admit uncertainty.

We can protect public health without silencing parents, practitioners, or clinicians.

𝗜𝗳 𝘁𝗵𝗶𝘀 𝗺𝗮𝗸𝗲𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝘂𝗻𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲…

𝘁𝗵𝗮𝘁 𝗺𝗮𝘆 𝗯𝗲 𝘁𝗵𝗲 𝗪𝗛𝗢𝗟𝗘 𝗗𝗔𝗠𝗡 𝗣𝗢𝗜𝗡𝗧.

And, maybe this timing isn’t random.

2026 is the Year of the Horse...a year associated with momentum, disruption, independence, and systems being pushed to move faster than they’re comfortable with.

Giddy up! 🤠 

Expect more major recalibrations like this.

The question certainly isn’t whether change is coming.

It’s whether we’re willing to stay curious, grounded, and honest while it does.

Curious how others are thinking about this, especially clinicians, parents, and those working in public health.

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗺𝗼𝗿𝗲 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀. 𝗬𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗱𝗲𝘁𝗼𝘅.

Soooo many people come to me saying:

"I’m taking 10–20+ supplements every day… but I still feel off."

You’re not alone, and you’re not crazy.

And, I get it.

𝗘𝘃𝗲𝗻 𝗶𝗻 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗺𝗲𝗱𝗶𝗰𝗶𝗻𝗲, 𝗼𝘃𝗲𝗿-𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻 𝗶𝘀 𝗿𝗮𝗺𝗽𝗮𝗻𝘁.

𝗔𝗻𝗱, 𝗶𝘁'𝘀 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗮 𝗹𝗼𝘁 𝗹𝗶𝗸𝗲 𝗣𝗵𝗮𝗿𝗺𝗮 𝟮.𝟬.

Seriously...pills, supplements, powders, injections, and peptides for any and every symptom, while the actual root cause is completely ignored.

𝗕𝘂𝘁, 𝘆𝗼𝘂 𝗰𝗮𝗻’𝘁 𝗼𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝗮 𝗯𝗼𝗱𝘆 𝘁𝗵𝗮𝘁’𝘀 𝗰𝗼𝗻𝗴𝗲𝘀𝘁𝗲𝗱.

If your colon is sluggish…

If your liver is overburdened…

If your lymphatic system is stagnant…

If your drainage pathways are blocked…

No amount of supplements, pills, powders, or quick fixes will actually work.

𝗬𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗰𝗹𝗲𝗮𝗿 𝘁𝗵𝗲 𝗳𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 𝗳𝗶𝗿𝘀𝘁.

Because if your body is full of:

– Pesticides, plastics, heavy metals, and mold
– Built-up waste from poor digestion and constipation
– Hormonal imbalance from liver overload
– Parasites and pathogens running the show

…𝘁𝗵𝗲𝗻 𝘆𝗼𝘂’𝗿𝗲 𝗹𝗶𝘁𝗲𝗿𝗮𝗹𝗹𝘆 𝗻𝗲𝘃𝗲𝗿 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗳𝗲𝗲𝗹 𝘃𝗶𝗯𝗿𝗮𝗻𝘁, 𝗲𝗻𝗲𝗿𝗴𝗶𝘇𝗲𝗱, 𝗰𝗹𝗲𝗮𝗿, 𝗼𝗿 𝘄𝗲𝗹𝗹...

𝗻𝗼 𝗺𝗮𝘁𝘁𝗲𝗿 𝗵𝗼𝘄 “𝗰𝗹𝗲𝗮𝗻” 𝘆𝗼𝘂𝗿 𝗱𝗶𝗲𝘁 𝗶𝘀, 𝗵𝗼𝘄 𝗺𝗮𝗻𝘆 𝘀𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀 𝘆𝗼𝘂 𝘁𝗮𝗸𝗲, 𝗼𝗿 𝗵𝗼𝘄 𝗺𝗮𝗻𝘆 𝗽𝗲𝗽𝘁𝗶𝗱𝗲𝘀 𝘆𝗼𝘂 𝗶𝗻𝗷𝗲𝗰𝘁.

Detox isn’t a trend.

It’s a necessity in today’s toxic world.

We’re exposed to more pesticides and chemicals than at any point in human history.

And, your body was never built for this burden.

So, if you feel:
– Bloated
– Puffy
– Sluggish
– Tired
– Foggy
– Hormonal
– Inflamed
– Just “off”...

You probably don’t need another supplement.

You need to clear what doesn’t belong.

Because you can’t heal what you haven’t cleared.

And, when you release the stagnation, you create space for healing.

That’s exactly why I just launched The Collective Reset.

A 12-week guided, highly personalized group detox mentorship that moves through the body’s biological detox sequence

🌀 Colon → Liver → Kidneys → Lymph → Deeper Cellular Waste 🌀

supported by structured protocols, bi-weekly coaching sessions, weekly office hours, and daily support and accountability, all in an intimate, supportive group container of aligned individuals moving through the work together.

If you’re currently struggling with:
– Persistent skin issues
– Stubborn weight
– Inflammation
– Digestive issues
– Blood sugar issues
– Hormonal imbalances or PMS
– Brain fog
– Low energy + fatigue

This is your sign.

If you're feeling the nudge to go deeper, this is the work.

Doors close January 19.

Comment RESET or DM me if you want details.

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

𝗣𝗦𝗔: 𝗦𝘁𝗼𝗽 𝘁𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗹𝗶𝗸𝗲 𝗮 𝗽𝗿𝗼𝗷𝗲𝗰𝘁.

Especially if your New Year plan is just more control dressed up as discipline.

It’s the first Monday of the new year.

A lot of people are setting goals right now — health goals, body goals, movement goals.

More measurement.

More tracking.

More optimization.

But, honestly, most of the men + women I work with aren’t unmotivated.

They’re CEOs, founders, entrepreneurs, and high performers.

Driven.

Disciplined.

Capable.

Used to results.

And, for a long time, that mindset works — in business, in life, in achievement.

But, applied to the body, it can really backfire.

Because the same traits that create success externally can quietly block healing internally.

Trust me…

I used to be that girl.

Tracking steps.

Tracking HRV.

Tracking calories.

Tracking macros.

Tracking every bite, every gram, every rep, every metric I could get my hands on.

It gave me a false sense of control.

Like if I could just optimize harder, I’d finally feel better in my body.

But, all it really did was disconnect me from her.

My body.

My intuition.

My divine feminine within me.

I was constantly in performance mode.

Hyper-masculine.

Rigid routines.

Measurable outcomes.

No softness.

No trust.

Health became a checklist, not a felt experience.

But, then, I realized something…

You can’t track your way to wholeness.

You can’t quantify your way to healing.

𝗧𝗿𝘂𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗹𝗶𝘃𝗲 𝗶𝗻 𝗰𝗼𝗻𝘀𝘁𝗮𝗻𝘁 𝗼𝗽𝘁𝗶𝗺𝗶𝘇𝗮𝘁𝗶𝗼𝗻.

𝗜𝘁 𝗹𝗶𝘃𝗲𝘀 𝗶𝗻 𝘀𝗮𝗳𝗲𝘁𝘆.

In connection.

In surrender.

In flow.

In listening.

In honoring your body’s natural rhythms, not micromanaging them.

A body under constant surveillance doesn’t feel safe.

When healing becomes a math problem, like inputs vs. outputs, calories vs. burn, metrics vs. goals...

then the nervous system stays in control mode.

And, control is not the state where detox and/or deep repair happen.

The body heals when it feels supported, not managed.

Yes, structure has its place.

Discipline has its power.

But, when your entire health approach becomes measurement, control, and optimization, you leave no room for:

– Self-trust
– Slowness
– Softness
– Pleasure
– Creativity
– Intuition

And, without those, healing stalls, no matter how “perfect” your protocol looks.

So, if your New Year plan is just more control dressed up as “discipline,” your body will push back.

This is a core part of what I’ll be teaching in my free 60-minute live masterclass on Friday, January 9.

Not just what to do for detox and true healing, but how to approach it in a way that’s safe, intentional, and allows the body to actually respond.

If you’ve been doing everything “right” but still feel stuck, this perspective shift can change everything.

Comment DETOX, and I’ll send you the details.

Enjoy my content? Like, comment, repost, or follow Meghan Swidler on LinkedIn for more health, wellness, + longevity content.

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