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. 

MALK made the Bain 2026 US Insurgent Brands list 👀 

What I love about this list is it's numbers based (i.e., not a popularity contest.)

• Greater than $35MM in revenue
• Grown at least 10x faster than their category average over the last 5 years
• Maintained positive growth over the past 2 years

A couple other stats that stand out. 

- While the overall market grew less than 2% in 2025, the insurgents captured 36% of market growth.

- Insurgents grew volumes by approximately 55% year over year in a market where overall volumes were largely flat, demonstrating that their growth reflects real consumer demand, not just price inflation.

- Insurgent brands continue to be at the forefront of where consumer demand is accelerating with 44% of the brands featuring natural or organic claims. 

I'm proud of what we're building at MALK. 

And honored to sit alongside the other amazing Brands on this list. 

Let's get after it once again in 2026!

Never been on a Forbes list // President @ MALK Organics // Follow for posts about the highs and lows of building consumer brands from 13+ years in the trenches actually doing it

We’re debuting our new Cleaner Creamers at Expo West.

Organic, dairy-free, and made without gums, oils, or natural flavors. 

One thing we all need at Expo is coffee (duh), so come have a cold brew on us at our Cleaner Creamer Coffee Bar outside of Hall E (S21). 

Or explore the full MALK lineup (and more) at our main booth N322.

Lastly, we're also hosting a happy hour on Thursday 3/5, from 4-5PM — where MALKtinis will also make their debut :)

See you there!

(Full details in the link in the comments)

I turn 47 today.

Five years ago, I wrote a post on my 42nd birthday about entering my prime.

Looking back, I was right. But I underestimated what was coming.

Because every year since then, I've finished even stronger than I started.

Not older. Stronger.

Mentally. Physically. Emotionally.

Patience made me stronger mentally.

I stopped needing everything to happen right now. The urgency that used to consume me is more controlled. The more I let things unfold, the quieter my mind gets. Clearer. 

Acceptance made me stronger emotionally.

I stopped fighting what I can't control. The setbacks, disappointments, and other people's opinions that used to stunt me... I learned to let them pass through instead of take up residence.

Balance made me stronger physically.

I stopped treating my body like it was separate from everything else. Sleep matters. Recovery matters. I'm in better shape at 47 than I was at 37 because I finally stopped grinding myself into the ground.

Focus made me stronger universally. 

I stopped giving F's to things that don't fill me up. Relationships, opportunities, envy of other's people's highlight reels on social media. 

I'm still a work in progress, but recognize and acknowledge that if I'm going to grow, those are the areas that need to be more developed. So I work on them. 

At 22, I thought 47 was ancient.

At 47, I know the truth.

I'm not declining. I'm compounding.

Every hard conversation. Every failure I sat with instead of ran from. Every time I chose the long game over the quick win.

It all stacks.

So if the 22-year-old version of me showed up today, I'd tell him the same thing I said five years ago:

You have no shot against this version of me.

But now I'd add one thing:

You won't have a shot against the 60-year-old version either.

We’re hiring a Director of Finance.

You’ll report directly to and work closely with our CFO Jay Stone. 

MALK is growing fast with a smaller team which means you’ll have meaningful ownership and impact.

It also means we need a builder. 

Someone comfortable operating in the fast-moving, messy world of high-growth CPG.

You’ll partner closely with Sales, Marketing, Category Insights, and Demand Planning to help us understand what’s driving growth and how we invest to scale the business.

We have a culture we protect furiously. 

A group of humans who are all different, but who have common traits. 

Self motivated, open minded, intellectually curious, and cool. 

Last thing I’ll say is this.

This place is special. And will be one of the most fun and rewarding work experiences of your life if you’re the right fit. 

I don’t just believe that. I know it. 

If you’re interested, or know someone great, email hr@malkorganics.com. 

Or text me if you know me.

I've never met a happy person in a hurry.

Last week I looked down and realized I'd eaten an entire lunch without tasting a single bite.

Fork in one hand. Slack in the other. Eyes on the next call starting in 4 minutes.

I couldn't tell you what I ate. I was already somewhere else.

And I thought: what am I actually racing toward?

Look, I get it. Speed wins. 

I've built my entire career on moving fast. I preach it constantly.

But there's a difference between moving with urgency and living in a constant state of hurry.

Urgency is a choice. Hurry is a disease.

Urgency says "this matters, let's go."
Hurry says "this moment isn't good enough. I need to be somewhere else."

Every time you're rushing, you're basically telling yourself: I don't want to be here. I want to be there.

"There" is always some future moment. When the deal closes. When the launch is done. When you're "further along."

You know what you'll find when I got there?

Another "there."

Happiness isn't waiting for you at the finish line.

It's not in the next milestone or the cleared inbox or the lunch you inhaled at your desk.

It's here. Right now. 

Even if "here" isn't where you thought you'd be.

If you can't get your arms around that, happiness will always elude you.

—

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

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

https://ryanrouse.me/

Stop trying to be Steve Jobs.

He's the exception, not the rule.

An entire generation of founders watched the turtleneck tantrums and thought that was the playbook for great leadership. 

It's not.

I've watched brilliant people flame out because nobody wanted to work with them.

Being easy to work with is a competitive advantage.

Nice people make more friends.
Nice people create more loyalty from colleagues.
Friends and loyal colleagues expand your network.
Your network brings more opportunity.

The math is simple.

Be decent.

—

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

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

https://ryanrouse.me/

The relationships will matter more than you think.

More than the wins. More than the exits.

Between Expo and a few trips to Austin, I've been reconnecting with people I've worked closely with over the years.

Different brands. Different outcomes. Different chapters.

But one thing was universally true across all of it.

Real connection got built.

Not the surface-level kind. 

The kind rooted in trust, respect, and genuine love for each other.

I'm grateful to have crossed paths with so many great humans along the way.

And proud as hell to watch them go out and do amazing things.

But the part that hits hardest is this.

They still want to sit down for a coffee and a big hug.

That's the real scorecard.

Not the revenue. Not the valuation. Not the press release.

The people who still show up for you when the chapter's closed.

The chapter ends. The relationships don't.

Build accordingly.


—

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

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

https://ryanrouse.me/

There’s nothing like putting your skills to the test.

I say it to the team all the time. 

No doubt they’re sick of hearing it. 

But getting the chance to put your hard work to the test is a privilege. 

Full stop. 

I’ve worked really hard on my jiu jitsu since picking it up 3.5 years ago. 

And love to compete in tournaments because what better way to test skills than that?

This is me getting a choke submission in the gold medal match at the Austin Open last week. 

Stoke Level = Off The Charts

Really proud of the work I’ve put in regardless of the outcome. 

But winning is pretty sweet.

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I used to think good leaders had an opinion on everything.

Every deck. Every decision. Every damn detail.

If someone brought me something, I had to weigh in. That was my job, right?

Wrong.

I was exhausting my team and myself.

Not everything demands your judgment.

You're actually allowed to say "I trust your call on this."

You can sit in a meeting and just listen. You can let your direct report run with their idea without inserting yourself into every corner of it.

The best leaders I know? They're selective about where they spend their opinion capital.

They know the difference between:

• Things that need their input
• Things that need their approval
• Things that need neither

When you comment on everything, two things happen:

Your team stops thinking for themselves. And you become the bottleneck.

So now I ask myself: Does this actually need me? Or do I just want to feel important?

Most of the time, it's the latter.

Shutting up is a skill. And it might be the most underrated one in leadership.

—

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

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

https://ryanrouse.me/

The best leaders don't announce themselves.

Sure, you can feel their presence.

But when they're with their team, there's no performance. 

No need to remind everyone they're the boss.

Their authority comes from how they listen. How they ask questions instead of giving orders. How they make space for others to shine.

The insecure ones do the opposite.

They interrupt. 
They dominate conversations. 
They make damn sure you know they're running the show.

But real leadership shows up in the room without saying a word. 

People lean in when they speak. 
Decisions get made faster. 
The team moves with confidence.

That's the tell.

If someone has to constantly remind you they're in charge, they probably aren't.

Self reflection is in short supply.

Most people are so damn sure they're right.

I get it. Confidence feels good. Certainty is comfortable.

But what I've learned in nearly 47 years on this planet is the most dangerous thing you can do is stop asking yourself one simple question:

Am I wrong?

Not once in a while. Regularly.

Pick something you're convinced of and argue against yourself. Make the best case you can for the opposite view.

You'll either strengthen your position or realize you need to change it.

Either way, you win.

The people who do this consistently? They make better decisions. They build stronger teams. They avoid costly mistakes.

The ones who don't? 

They get blindsided by their own blind spots.


—

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

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

https://ryanrouse.me/

Your best relationships aren't built in the good times.

They're forged in the shit storms.

When revenue's down. When you're making layoffs. When the product launch flops and everyone's pointing fingers.

That's when you find out who's really on your team.

I've watched partnerships crumble during growth phases that should've been celebrations. And I've seen teams get tighter during crises that should've torn them apart.

The difference?

How you communicate when it's hard. 

Whether you protect respect even when you disagree. If you can trust each other when the path forward isn't clear.

You can't go back to the early days when everything felt simple. When the stakes were lower and disagreements didn't matter as much.

And honestly? You shouldn't want to.

Because every hard conversation, every tense board meeting, every moment you chose trust over ego made you stronger.

The relationships that survive the pressure are the ones worth keeping.

Everything else is just networking.

Intelligence isn't why leaders fail.

They fail because they can't connect.

I watched a VP with all the talent in the world lose his team in 6 months. Not because the plan was wrong. Because no one wanted to follow him.

He couldn't read a room. Couldn't give feedback without destroying morale. Couldn't build trust.

The gap between good and great leadership isn't IQ. It's EQ.

You can be the smartest person in the building and still create a vibe people don't enjoy.

Because leadership isn't about being right. It's about bringing people along with you.

Your direct reports. 
Your counterparts. 
Your boss. 

The hard skills get you in the door. The soft skills determine how far you go.

If you're stuck at a certain level, ask yourself: Is it really your capabilities holding you back? Or is it how you make people feel?

Start there.

No one person can make or break a company. 

Not once the brand becomes the most important "person" in the room.

Can a complete leadership overhaul across the org do it? Yes.

But no single individual, up or down the org chart, has that power alone.

That's actually a good thing.

For employees, leaders, founders, all of it.

Because it means the brand has arrived. It's bigger than any one person. That's the whole point.

But here's the flip side.

One individual, anywhere in the organization, CAN impact the culture in a meaningful way.

And culture? That can destroy a company from the inside out.

The brand might be bulletproof from the outside. But rot starts internally, quietly, one bad actor at a time.

So protect the brand by building it. But protect the company by protecting the culture.

They're not the same thing.

Consuming content doesn't build confidence.

Doing does.

I spent years thinking I needed one more book, one more course, one more framework before I was ready. Spoiler: I was never ready.

The confidence I have now didn't come from any of that.

It came from:

• Launching things that flopped
• Making calls I wasn't sure about
• Building Factor_ with no roadmap
• Getting it wrong, then getting it right

You can watch every YouTube video on swimming. But you don't learn to swim until you're in the water.

Same with business. Same with parenthood. Same with life.

The reps are the education. The failures are the curriculum. The wins are just proof you survived long enough to figure it out.

Stop waiting until you feel ready. You won't.

Start before you're confident. That's how confidence actually gets built.


—

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

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

https://ryanrouse.me/

Most hiring decisions are made by asking "are they good?"

Wrong question.

The right question: "Are they incrementally better than anyone else we could get?"

Because you can build an entire leadership team of talented, credentialed, hardworking people and still have a team of expensive commodities.

They're all good. None of them are that much better than someone else you could go get. 

Example: Your VP of Ops is solid. Keeps things running. But if they left, you could replace them in 8 weeks and the business wouldn't skip a beat.

That's not a person problem. That's a unique value problem.

Same applies to agencies, advisors, fractional execs — anyone you're paying premium rates.

If their contribution is "generally helpful" instead of "uniquely effective," you're overpaying for adequacy.

"But isn't all value good?"

Sure. But good doesn't justify premium compensation or equity or a seat at the table.

Unique capability does.

So here's the filter:
→ What do they deliver that others can't?
→ How much better are they than the next best option?
→ What capability gap would their departure create?

If you can't answer those clearly, you're hiring for credentials, not impact.

And if you're the one being evaluated?

Same test applies to you.

Momentum is the most powerful force in business.

It's intoxicating. And finicky as hell.

When you have it, deals close faster. Hiring gets simpler. Problems suddenly have solutions.

That part is obvious. The part that isn't... 

Your team doesn't feel it the way you do.

They're in the weeds. Focused on tasks. They don't see the pattern you're seeing.

So when momentum's on your side, your job isn't just to ride it.

It's to make sure everyone else feels it too.

Point it out. Celebrate wins. Connect the dots between their work and the results. 

So you can get the most out of it when the winds are at your back. 

Because it can disappear as fast as it arrived.

My newsletter hit inboxes this morning.

Throwing it below in its entirety. 

I send 1-2 emails a week. 

Short, punchy takes from 13+ years building brands.

No fluff. No sponsors. 

Just the stuff I wish someone had told me earlier.

If you like what you see, link to subscribe is in my profile.

—

I had a manager once who was incredible when I first hired him.

Hungry. Coachable. Eager to grow.

But over time he changed. He got comfortable. He stopped pushing.

The problem wasn't him though. The problem was me.

I kept treating him like the guy I hired two years earlier. I wasn't seeing who he had actually become.

We all do this. We meet someone at a certain point in their life. Then we freeze them there in our heads.

But people change. They grow. Or they don't.

Your job as a leader is to actually SEE who someone is RIGHT NOW.

This works the other way too. Sometimes someone on your team has leveled up massively. 

And you're still treating them like a rookie.

That's how you lose your best people.

They outgrow the box you put them in. Then they leave to find someone who sees them clearly.

Look at your team this week with fresh eyes. Ask yourself who has grown that you haven't recognized yet. 

Ask yourself who you've been holding on to out of loyalty to a version of them that no longer exists.

It's a tough exercise. But it's worth it.

Same goes for your kids, your friends, and your partner by the way.

—

Your team isn't underperforming.

You're under-deciding.

I see this constantly. Smart, capable founders drowning in 80-hour weeks while their team sits around waiting for answers.

The bottleneck isn't their talent. It's your inability to make a call and move on.

Every decision you hold onto is a decision they can't execute on. 

Every "let me think about it" is another day of momentum lost.

You hired them to solve problems. But if you won't let them make mistakes, they'll never learn to make decisions.

The companies that scale aren't led by people who make perfect decisions. 

They're led by people who make fast ones, course-correct when needed, and trust their team to do the same.

If your calendar is full and your team's is empty, you're not leading. You're hoarding.

Let go of something today. Make the call. Empower the decision.

Your business will move faster than you think.

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

My dad is almost 80.

Makes all of his own meals from scratch. 

This is his fridge.

Whole foods.

Decades of consistency.

Longevity isn’t complicated.

:)

deep cellular detox + root-cause healing for gut, hormone, thyroid, energy, skin, metabolic, and mitochondrial health. | top holistic health & detox expert, author, speaker, investor, advisor.

Last June, I completed a 12-day fast as part of a 14-day detox immersion in the Costa Rican jungle.

Crazy, right?

5 days of fresh coconut water.

4 days of cold-pressed juice.

3 days of water.

1 plant medicine ceremony.

I went to deepen my understanding of cleansing + detox as a practitioner.

What I didn’t expect was how much it would challenge me first.

There were moments of reallllll discomfort.

Moments where the body felt stripped down to its essentials.

No stimulation. 

No convenience. 

No control through food.

Just physiology doing what it’s designed to do when you stop interfering.

And, then something shifted.

Mental noise got quieter.

Energy became steadier, not stimulated.

My relationship to hunger, time, and even work changed.

It reminded me that detox isn’t just biochemical.

It’s neurological.

It’s behavioral.

It’s about creating enough internal space for the body to regulate again.

We talk a lot about adding things to get healthy.

That experience reinforced how powerful subtraction can be.

The body knows how to heal itself when it’s no longer managing constant burden.

That immersion clarified why I do this work.

True deep cellular cleansing + detox.

Not to push extremes whatsoever.

But, to actually help people remove what’s blocking normal function within their bodies so that they can return to a state that already exists within them.

We’re not building health from scratch.

We’re restoring it.

Have any questions about my wild, transformative experience? 

Drop them below.

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

The future isn’t more group chats.

It’s this.

Yesterday morning with Venice Hike Club.

After years of living online, IRL community is going to blow up again.

People want real life back.

The next wave of community won’t be built on apps.

It will be built on gatherings like this.

And, I think we’re just getting started.

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

Why is food in Mexico 

way better 

way tastier 

way healthier 

way cheaper,

why do I feel better eating it,

and why does this seem to be the case whenever I visit literally any foreign country? 

Make it make sense.

Most people I speak with don’t come to me saying,

“My mitochondria aren’t working."

They say:

“I’m exhausted even when I sleep."
“My brain feels slower than it used to.”
“My weight changed, but nothing else did.” 
“My hormones feel off.”
“My gut is unpredictable.”
“My skin is reacting.”

They assume these are all separate problems.

They’re usually NOT.

In many cases, they trace back to the same underlying issue:

Energy production inside the cell has become inefficient.

When mitochondria are under stress, 

from chronic inflammation, nutrient depletion, environmental exposures, poor recovery, or long-term metabolic strain, 

the body doesn’t just “feel tired".

It begins to reallocate energy away from optimization towards survival.

That shift can look like:

– Slower metabolism
– Blood sugar instability
– Hormonal disruption
– Increased inflammation
– Difficulty recovering
– Brain fog
– Fat storage despite effort

And then, it becomes cyclical:

Metabolic dysfunction further stresses mitochondria.

Mitochondrial stress worsens metabolic signaling.

And, this becomes a veryyyy vicious feedback loop.

This is why many people feel like they’re “doing everything right”,

eating well, moving their body, trying supplements,

but nothing actually changes.

Because the issue isn’t willpower.

It’s cellular capacity.

The work then becomes less about adding more…

and more about removing what’s interfering with function:

– Lowering inflammatory load
– Supporting detox pathways
– Restoring nutrient density
– Rebuilding metabolic flexibility
– Creating conditions where the body can produce energy efficiently again

And, trust me, the body is remarkably good at repairing itself when it’s no longer overwhelmed.

If you’ve been feeling stuck despite doing all the “healthy” things, this is often where we start.

Comment DETOX if you want to dive deeper.

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

6 things you probably wouldn't know about me from my LinkedIn profile: 

1️⃣ I grew up in Montreal and Mont-Tremblant, Canada. 
I skipped the first grade and left home at 17 (yup, 17!) to attend Cornell, and the rest is history. I actually did come back for over a year during the beginning of COVID after I left New York before I moved to LA.

2️⃣ I grew up competing in downhill skiing and waterskiing. 
I was on competitive teams for both and later worked as a waterski instructor. To this day, they’re still two of my favorite sports...by far. 

3️⃣ I originally wanted to be an actress.
I was the lead in almost every school play growing up and was represented by a talent agency outside of school. Maybe that’s why I absolutely loooove speaking, storytelling, podcasting, and sharing ideas online.

4️⃣ I go to bed embarrassingly early.
If it were up to me, I’d be in bed by 8PM. Especially in the winter. Now that I have a partner, I stay up a little later. But left to my own devices, I’m asleep before 9PM and up at 5AM. Mornings are my sacred space.

5️⃣ I’m a bit of a clean freak.
I even vacuum the inside of my fridge a couple of times a week. (My boyfriend thinks I’m crazy for this and insisted I include it.)

6️⃣ My own health struggles led me to this work.
For years, I dealt with gut issues, hormone imbalances (including an IUD that seriously disrupted my hormones), cystic acne on my face and back, chronic inflammation, and excess weight. I tried everything. And slowly, through detoxification, nutrition, and deep cellular healing, I began to restore my health.

Looking back, it almost feels like this work found me.

Now, I get to help others do the same.

Which one of these surprised you the most (or the least)? And, what’s something people might be surprised to learn about you?

This post was inspired by Paige Goldstein 🌀

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

I wish all grocery stores looked like this.

Don't you?

Open air.

Local, seasonal produce.

Real ingredients.

Sunlight instead of fluorescent lights.

Real humans selling real food.

No neon “high-protein” labels.

No 47-ingredient snack bars.

No marketing masquerading as nutrition.

Just vibrant produce, colors, and community.

I just bought a gluten-free banana bread from an older woman who bakes everything from scratch and sells out every week.

The further we’ve moved from environments like this, the sicker we’ve become.

Food isn’t supposed to come from a lab.

It’s supposed to come from the earth.

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

Congratulations! You just won gold in hockey at the Olympics.

So, enjoy the cold, aluminum-wrapped, highly processed double cheeseburger from McDonald's and extremely cheap plastic bottled water at the White House.

If you think Trump cares about your health, good luck to you. 🫠 

Photo credit: Food Bible

The President recently launched TrumpRx.gov.

At its core, it’s a centralized platform that gives Americans direct access to dramatically lower prices on high-cost prescription drugs, 

using “most-favored-nation” pricing so that we’re no longer paying multiples of what other developed countries pay.

Whatever your politics, here’s what’s objectively true:

When we decide to intervene at scale, prices can come down fast.

Some of the immediate impacts:
— GLP-1 medications dropping from ~$1,000+/month to a few hundred dollars
— Fertility drugs, often paid entirely out of pocket, seeing thousands of dollars in savings per cycle
— Cash-pay access, not buried behind insurance complexity

That matters. 

A lot.

But, I literallyyyyyy can't shake this right now.

I wish we applied this same urgency, creativity, and subsidy power upstream to both food and farming.

Imagine if we reduced prices and subsidized + scaled:

— Fresh fruits and vegetables
— Real, whole, minimally processed foods
— Local food systems
— Soil-healthy farming practices that increase nutrient density

Instead of continuing to subsidize:

— Highly processed foods
— Ultra-refined grains and seed oils
— Products that quietly drive metabolic disease, inflammation, and dependency on medication later

Right now, we aggressively subsidize treatment after dysfunction has already taken hold, but we barely touch the systems that keep people well.

TrumpRx.gov shows us very clearly that the infrastructure exists to intervene at scale.

The question is whether we’re willing to apply it earlier in the health timeline before people get sick.

Lower drug prices help people survive.

Real prevention helps people actually live well.

And, if we’re serious about healthcare reform, we clearly need both.

What do you think?

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Fiber is the new protein, as it should be.

I called this shift back in August. 

And, I’ve been patiently waiting for this to happen. 

Nearly 95–97% of Americans don’t hit the recommended daily fiber intake (!!!!!!),

yet we’ve spent years going all-in on protein.

Here’s what happened:

1. Everyone obsessed over protein.
2. Ultra-processed “high-protein” products exploded.
3. Constipation, dysbiosis, blood sugar instability, and gut issues quietly climbed.
4. Now, fiber is being rebranded as the hero.

High-quality protein obviously matters. 

Muscle, hormones, and neurotransmitters all need it.

(So, please don’t come at me in the comments.)

But, obviously nottttt at the sacrifice of fiber.

Fiber isn’t a hero nutrient. 

It’s actual INFRASTRUCTURE.

It feeds the gut microbiome (when tolerated).

It binds excess hormones + toxins.

It supports bile flow + elimination.

It stabilizes blood sugar.

It slows absorption.

This isn’t a trend, people!!!!

It’s a return to foundational human physiology.

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Let food be thy medicine, and let medicine be thy food.

After spending two weeks deep in the Costa Rican jungle this past June, I was reminded of something modern life makes us forget:

There’s medicine literally everywhere if you know where to look.

A burn? Slice open fresh aloe.

Inflammation? Grate raw turmeric and mix it with black pepper.

Parasites? Have papaya seeds.

Dehydrated? Drink fresh coconut water.

Cuts or infections? Use tea tree, oregano, or crushed guava leaves.

Low energy? Get direct sunlight or eat a handful of raw cacao beans.

Sore throat? Gargle with warm salt water and sip lemon + raw honey.

Fever? Take pau d’arco or sip moringa tea.

Skin issues? Use burdock root or calendula.

Menstrual pain? Drink raspberry leaf tea, have fresh maca, or do castor oil packs.

None of this is new.

None of this is a trend.

It’s just knowledge we’ve realllllyyydrifted away from.

The body isn’t always asking for something stronger.

Often, it’s asking for something more real.

Less processed. 

More alive. 

More vibrant.

Closer to the earth.

When we return to that, we remember:

Food isn’t just fuel.

It’s information.

It’s relationship.

It’s environment.
 
It’s signaling to the body about how to function and repair.

And, it’s been here all along.

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Last week in Todos Santos, I sat in a temazcal for the first time.

With 27 other women.

Led by indigenous women.

During the full moon and lunar eclipse.

For 2.5 hours.

And, I can honestly say it was one of the most physically demanding and mentally challenging experiences of my life.

And, that’s saying something.

I’ve done plant medicine.

I've done a 12-day fast.

I've done a lot of hard things.

But, this was different.

The temazcal is a traditional sweat lodge ceremony — pitch black, extremely hot, and deeply ceremonial.

We sat shoulder to shoulder in a small dome structure.

No light.

No moving around...at all.

Nowhere to escape the heat.

Just… complete and utter presence.

At times, it felt claustrophobic.

My mind kept trying to convince me something was wrong.

And, I had to continuously remind myself:

"You’re safe."
"You’re okay."
"Stay with it."

But, something beautiful happened inside that darkness.

Through chanting, prayer, and song, I felt myself reconnect to something deeper.

A connection to spirit.

A connection to the feminine.

27 women.

Mothers.

Grandmothers.

Daughters.

Sisters.

All chanting and singing together in the dark.

It reminded me how powerful it is to simply sit in shared presence.

And, it also reminded me of something about myself.

I’m very good at doing.

I can build.

Create.

Work.

Move.

All day long.

But, stillness?

Yeah...stillness is uncomfortable for me.

And, that experience reminded me that growth often lives exactly where we’re most uncomfortable.

Sometimes the medicine isn’t doing more.

Sometimes the medicine is simply being still long enough to hear what’s already inside of you.

What’s something you’ve done recently that pushed you outside your comfort zone, or what's something you'd like to do but haven't done yet?

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I’m not in Mexico anymore, but I miss $10 tacos. 

Why is a salad in LA $30?

Asking for a friend. 

(This is why I cook at home.)

GLP-1s don’t just reduce appetite.

They modulate reward circuitry.

Food, alcohol, gambling, and...desire itself.

If 60M+ people are now on medications that dampen “wanting", we need a bigger conversation, not just about weight loss, but about motivation, attachment, drive, and long-term neurological trade-offs.

Metabolism is biology.

But, so is love.

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The “healthiest protein bar in the biz” is now facing a federal class-action lawsuit.

The company David claims each bar contains:

– 28g protein
– 150 calories
– 2g fat

But, according to the lawsuit, third-party testing found the bars may contain:

– 268–275 calories
– 11–13.5g fat

That’s up to 83% more calories and 400% more fat than advertised.

The company disputes the testing.

And, they may be right.

I don't really know what will happen.

But, let's zoom out for a second here.

Because the bigger issue isn’t just the nutrition label.

It’s the ingredients.

Here’s how the product describes its own formulation:

Protein System
Milk protein isolate, collagen, whey protein concentrate, egg white

Binding System
Maltitol, allulose, glycerin, soluble corn fiber, tapioca starch, soy lecithin

Fat System
Modified plant fat (EPG), coconut oil

Flavor System 
Natural and artificial flavor, sucralose, acesulfame potassium

Read that again.

Protein system.
Binding system.
Fat system.
Flavor system.

This isn’t food...

It’s a lab formulation engineered to hit macros.

And, that’s the real problem with the modern “health” food industry.

Consumers are trained to look at:

– grams of protein
– calories
– fat content

Instead of asking the blatantly obvious question:

What is this actually made of????????????????

Ultra-processed protein isolates, synthetic sweeteners, engineered fats, and industrial fibers aren’t the foundation of long-term health.

They’re the foundation of a very profitable food category.

If you want protein, eat:
– eggs
– chicken
– fish
– legumes
– real whole foods

Not a bar built from a “binding system".

Because your body doesn’t recognize systems.

It recognizes food.

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I just had my last mercury amalgam filling removed last week.

Honestly, it was long overdue (I know, I know), especially as the “detox queen” myself.

(Also, lolllll at this photo.)

So, I went to Primary Integrative Dentistry in Brentwood, where Dr. Tzur Gabi removed them using the SMART protocol, 

which is the gold standard used by biologic dentists worldwide for safely removing mercury amalgams.

The process was extremely controlled with rubber dam isolation, high-volume suction, air filtration, and protective barriers.

And, they had me breathing positive pressure oxygen the entire time, so I wasn’t inhaling any mercury vapor whatsoever during the procedure.

The whole experience felt less like a dental appointment…

and much more like health optimization.

Most people have literally no idea that “silver” fillings are actually about 50% mercury by weight.

Mercury is one of the most toxic non-radioactive substances on earth.

Every time you chew, grind your teeth, or drink something hot,

those fillings can release mercury vapor, which can be absorbed into the body.

Mercury is a known neurotoxin.

It crosses the blood-brain barrier and has been linked to:

— neurological issues
— brain fog
— fatigue
— hormone disruption
— immune dysfunction

In fact, the World Health Organization lists mercury as one of the top 10 chemicals of major public health concern.

But, here’s an absolutely critical piece to remember:

Removing amalgams the wrong way can expose you to MORE mercury than leaving them in.

That’s exactly why protocols like SMART exist.

Unfortunately, many conventional dental offices don’t follow these protocols.

Which is why finding a biologic dentist who does matters.

The bigger realization for me was this:

Your mouth is not separate from your body.

What’s sitting in your teeth is part of your biology.

And, when you start looking at health through that lens, a lot of things begin to connect.

If you still have old silver fillings and have never thought twice about them…

it may be worth learning more.

Curious — has anyone else explored biologic/holistic dentistry or safe amalgam removal? Or, are you realizing you need to get your old mercury fillings out as soon as possible? 🫠 

If you're in LA and want to go to Primary Integrative Dentistry, hit me up below.

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

For the first time in U.S. history, more babies are being born to women over 40 than to teenagers.

Let that sink in.

This isn’t just a statistic. 

It’s a complete rewrite of the biological timeline we’ve lived by for generations.

According to new CDC data:

— Teen births have dropped 73% since 1990.
— Births to women 40+ have increased 193%.
— Women 30 and older now account for over half of all births (51.4%), up from just 30% in 1990.
— Overall, births in the U.S. are still declining.

On the surface, this looks like a cultural shift:

More education, career-building, financial planning, and intention around choosing a partner.

All very true.

But, biologically, this also means something else is happening:

We are compressing reproduction into a later window of life,

while simultaneously living in an environment that is more stressful, more inflammatory, and more chemically complex than at any other time in human history.

Fertility isn’t just about age.

It’s also about metabolic health, mitochondrial function, hormone signaling, detox capacity, and ultimately, whether the body perceives safety.

And, many people are arriving at the moment they’re ready to have children…

after years of hormonal contraception, chronic stress, disrupted sleep, ultra-processed diets, endocrine disruptors, and nervous system overload.

So, yes, medicine has gotten better at supporting later pregnancies.

But, we should also be asking:

How do we better support the body longggg before that moment arrives?

Because fertility is not a switch you flip at 38 or 42.

It’s a reflection of the terrain you’ve been building for decades.

If we want this generational shift to succeed, the conversation has to expand from fertility treatment → to fertility foundation.

How do you see this playing out over the next decade?

Are we adapting our health habits + lifestyles to support this shift, or just assuming that technology + medicine will bridge the gap?

We’re already starting to see early signals of this shift in companies like Midi Health, which are rethinking care models for women navigating midlife physiology.

The bigger question is: what else will be built as this demographic reality accelerates?

I’m especially curious to see what kinds of companies will take shape over the next decade to truly support women in these later reproductive years.

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Something reallllllly, really, really interesting is happening with alcohol in America right now.

For decades, drinking was considered normal, maybe even "healthy".

But, the tide is turning.

New Gallup data shows something absolutely remarkable:

— Only 54% of U.S. adults now say they drink alcohol, which is the lowest level recorded in nearly 90 YEARS OF TRACKING.
— Among those who do drink, the average number of drinks per week just fell to 2.8, the lowest since 1996.
— And, for the first time ever, a majority of Americans (53%) now believe even moderate drinking is bad for health.

That’s a pretty dramatic cultural shift.

For years, we were told a glass of wine was good for the heart.

Now, a growing body of research suggests something different:

Alcohol is just a toxin the body has to detoxify.

Your liver prioritizes metabolizing alcohol above almost everything else, meaning while alcohol is being processed:

— Fat burning pauses
— Detox pathways slow down
— Blood sugar destabilizes
— Inflammation increases

This doesn’t mean everyone needs to become completely sober.

But, it does mean the “it’s healthy” narrative is fading fast.

Personally, I haven’t had alcohol in just about 4.5 years.

What surprised me most wasn’t just the physical changes I experienced.

The mental clarity, emotional stability, and deeper spiritual connection that came from removing alcohol were even more profound.

And interestingly, younger generations seem to be recognizing this too.

Among adults 18–34, nearly two-thirds (!!!) now believe moderate drinking is harmful to health.

What we’re watching may be the early stages of the same cultural shift we saw with cigarettes decades ago:

First, the science changes.

Then, the culture follows.

We’re in the middle of that shift now.

Have you personally reduced your alcohol consumption in the past few years?

Or, do you think the risks are being overstated?

Let’s discuss.

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Did you know the human body is 50–75% water?

Yet most people are walking around chronically dehydrated… and don’t even realize it.

Consider this:
— The brain and heart are ~73% water
— The lungs are ~83%
— The skin is ~64%
— Muscles and kidneys are ~79%
— Even bones are about 31% water

Water isn’t just about hydration.

It’s essential for:
— Detoxification
— Digestion
— Energy production
— Nutrient transport
— Circulation
— Cellular communication

In other words, your life literallyyyyyy depends on it.

But, most people are trying to run a highly complex biological system on very, very little water.

A few glasses per day simply won’t cut it.

Especially when modern habits actively deplete hydration, like:
— High caffeine intake
— Alcohol consumption
— Ultra-processed foods
— Dry, refined, packaged foods
— Protein powders and supplement-heavy diets

And remember:

Your body cannot store water.

It is constantly being lost through
— Breath
— Sweat
— Urine
— Bowel movements

These are also your body’s four major detox pathways.

So, hydration directly influences your body’s ability to eliminate toxins and metabolic waste.

One of the most overlooked ways to hydrate the body is...

water-rich whole foods.

Think:
— Fresh fruits
— Raw vegetables
— Leafy greens
— Cold-pressed juices

These foods provide structured water, enzymes, minerals, and electrolytes that support hydration at a cellular level.

When the body is properly hydrated, everything works better.

Detox pathways flow, digestion improves, energy increases, skin clears, and inflammation decreases.

If you’ve been feeling:
— Sluggish
— Bloated
— Foggy
— Inflamed
— Low energy

Your body may simply be asking for better hydration and detox support.

Comment DETOX if you want to dive deeper into my work.

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We’re spending up to $2.2 TRILLION PER YEAR treating diseases linked to toxic chemicals in our food system.

Not fringe toxins.

Everyday chemical exposures.

A new global analysis estimates that just four major toxin groups — phthalates, bisphenols (like BPA), pesticides, and PFAS (“forever chemicals”) — are currently driving an estimated $1.4–$2.2 trillion in preventable healthcare costs annually.

These chemicals now show up across the entire food chain:

— Farming inputs (pesticides, soil contaminants)
— Processing equipment
— Packaging + plastics
— Water, air, + environmental runoff
— Bioaccumulation in animal foods and seafood

The health impacts are MASSIVE, linked to:

— Metabolic disease
— Hormone disruption
— Fertility decline
— Cancer
— Neurodevelopmental harm
— Premature mortality 

The report also estimates that toxic food-system exposure may contribute to hundreds of millions fewer global births over the coming decades, which is an absolutely staggering fertility + public health implication.

The good news is that the researchers estimate that ~70% of this burden could be reduced using solutions that already exist.

But, systemic change takes time, as we know very, very, veryyy well.

In the meantime, this is why conversations around deep cellular cleansing + detoxification, exposure reduction, and metabolic resilience are moving from “wellness trends ” to public health.

We can’t fully control the environment we live in.

We can’t wait for governments + corporations to clean up the food system.

But, we CAN strengthen how the body processes and eliminates what it encounters.

Because, trust me...this isn’t just a healthcare issue.

It’s a toxic load issue.

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