Nourish + Hydrate: Develop and Follow an Optimal Nutrition Plan

At our recent Salveo Retreat – January Reset – we focused on muscle health and nutrition.

Sarah Wragge, a holistic nutritionist and the founder of Sarah Wragge Wellness, and her colleague, Annie Dixon, an integrative nutritionist at SWW™, shared valuable information to empower our members to discover the connection between nutrition and well-being.

Protein is essential for virtually every one of your cellular functions. Most people think of building muscles when they think of protein, but there’s much more to protein than mere muscle. You need protein for the structure, metabolic function, and regulation of all tissues and organs, including muscle. Every cell in your body is full of enzymes, which are proteins that control your metabolism. Protein is also essential for neurotransmitters, which are responsible for mood and even sleep. Your bones, ligaments, tendons, liver, brain, skin, and fingernails are all built from proteins.


  • To truly understand protein, we must first understand that proteins are built from amino acids, which are the foundation for developing your diet. By getting your protein intake correct, you will get your amino acid requirements correct. There are 20 of these amino acids, and some sources of protein you eat have more amino acids with a better balance of the individual amino acids than others.
  • We should strive to get 1 gram of protein per ideal body weight daily.
    • 100 grams should be the minimum goal for most women.
    • There is the thermic effect of protein, which helps you lose fat and gain muscle.
    • Important for menopausal women to prioritize protein, as it helps them stay satiated longer and feeds their muscles
  • Learn to design each meal around a targeted amount of high-quality protein.
    • Ensure you have protein first to start your day – it balances blood sugar.
      • Meal 1: 30-40 grams of protein
      • Meal 2: 30-40 grams of protein
      • Mini-Meal: 10-20 grams of protein
      • Meal 3: 30-40 grams of protein


  • Avoid gluten, dairy, added sugar, processed food, and artificial sweeteners. These foods can be challenging to digest and cause inflammation.
  • Be cautious of anything from a box or a bag – read the labels!


Learn the science behind balancing your blood sugar. Try wearing a Continuous Glucose Monitor (CGM) to better understand how your body responds to certain foods and stress.

  • Each meal should include the power trifecta — protein, fat, and fiber. Eat every 3-5 hours to maintain your blood sugar and metabolism, saving starchy carbohydrates for the day’s last meal.
  • It’s important to be mindful of fats (even when they are healthy ones like avocados, olive oil, and nuts) to avoid overdoing them, especially during menopause. A little goes a long way.
  • The goal is to learn how to ride the blood sugar curve like a gentle tidal wave rather than a rollercoaster. Doing this will keep your energy levels, mood, and hunger stable throughout the day and help your body shift from a sugar burner to a fat burner for fuel.
  • Do not snack or consume anything between meals: Feast, Famine, Feast, Famine, Repeat. This allows your body to stabilize insulin levels and remain in a fat-burn state.
  • Simple Ways to Mediate Blood Sugar Spikes
    1. Keep breakfast and snacks savory.
    2. Order matters: Eat veggies (or a salad) first, then protein, then starchy carbs.
    3. Have dessert/sweets within 20-30 minutes of finishing a meal.
    4. Go for a 10-minute walk after meals.
    5. Drink 1 tbsp raw apple cider vinegar in 4 oz of water before a carb-rich meal, or have a salad with a vinaigrette dressing.
    6. Avoid drinking too much water during mealtime.


Daily routines and rituals provide a structure that will empower you to make the healthiest decisions daily so that you feel in control rather than the food controlling you.

  • Drink 3+ liters of water every day, the first immediately upon waking. Add electrolytes if you are exercising or sweating a lot. LMNT is our preferred brand.
  • Ensure you’re eating enough at each meal so you are not hungry or snacking continuously. Eating less does not mean you lose more weight. Protein and fiber help keep you satiated.
  • Aim to fast for 12-14+ hours between dinner and breakfast.


  • SWW™ Alkalize Detoxifying Greens Powder – Dehydrated greens are the most POWERFUL way to alkalize and energize your body. Dehydrated greens are high in minerals, detoxify your body, assist weight loss, and improve the function of your gut. Great to have first thing in the morning when your body is most acidic.
  • SWW™ Restore Replenishing Minerals – Mineral deficiency is common, with symptoms including sweet/salty cravings, poor sleep, low energy, and a heightened stress response. This powder helps re-mineralize and alkalize the body with calcium citrate, magnesium glycinate, potassium bicarbonate, sodium bicarbonate, Vitamin C, and Vitamin B12.
  •  SWW™ Recipes – SWW™ approved recipes will keep your bodies fueled for success without sacrificing flavor.
  • Book a Consult with Sarah – Sarah will discuss options for how to work with her and the SWW team. 

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