How do I access my course?

Once the product is purchased you will receive an email with the login instructions. If you have been part of an SWW™ program before you will use your previous log in credentials. If you are new to the SWW™ community, you will receive and email with a temporary password. You will be prompted to change your password upon your first login.

How long do I have access?

You will have access to the course for 90 days from your purchase date.

I forgot my password?

Head to theswwmethod.com and click “forgot password” at the bottom of the login page.

I meant to buy The SWW Method™ Group Coaching Program?

Please email hello@sarahwragge.com if you would like to be in the other method course prior to starting and we can help put you into that program.


Daily Routine

When alkalizing in the morning, you suggest hot water with lemon, no-fruit green juice, or greens powder. Should we have all three? Is one better than the other?

Choose any of these options as a great way to start your day after your liter of water. Our preference is greens powder as it is the highest in nutrients and does not break a fast. Sometimes we have clients who cannot stomach the greens powder first thing in the morning. Warm lemon water is also a great way to alkalize your body.

To make lemon water: squeeze 1/2 lemon in 8-10oz warm water.

Note that if you have fresh green juice, it will break your fast. Be sure it is organic and made with only vegetables + lemon and no fruit. We love having this as an afternoon alkalizer to help boost energy and decrease cravings.

Also, former Method clients have reported that the greens powder tastes better in warm water (like tea). It is also easier on the palate if you add a squeeze of lemon and drink it with a straw.

I was wondering why the lemon has to be mixed with warm water instead of cold or room temp? Does it make a big difference?

The combination of lemon with warm water activates peristalsis to aid in morning elimination. Warm water also helps to extract the polyphenols from the lemon. Polyphenols are compounds that we get from plants that act as antioxidants and may help reduce inflammation.

Can my first liter of water be used to make the greens powder juice?

Yes! Just make sure you continue to drink another 2-3 liters throughout the day.

In the morning, how long should I wait to have my first cup of coffee or tea?

Please wait 15+ minutes after consuming the greens powder, lemon water, or green juice to have your coffee or tea to give it a chance to absorb and for your body to reap the benefits.

What is “calorie stacking”?

Stacking calories is when you build on them throughout the day - not saving them for dinner. This prevents overeating and ensures you consume proper nutrition to fuel your day and boost your metabolism. We suggest consuming 70% of your daily calories before dinnertime so that calories are spread throughout the day, rather than eating a small breakfast and lunch and having a huge dinner. It's all about balance. I am not hungry after drinking 1 liter of water and greens. Should I still eat breakfast?

By waiting to eat later in the day, you are extending your fasting window (keep it under 16 hours) which can help your body work more efficiently. Do not feel like you need to have a meal just to have a meal. Wait to eat until you are truly hungry.

How long should we fast in the morning, and why is it important?

Ideally, we suggest fasting for 12-14 hours from dinner to breakfast the following day. Research indicates that the benefits of intermittent fasting include reduced blood pressure, stabilized blood sugar levels, reduced inflammation, improved brain function, weight loss, and many more.


Can I add sweetener to my coffee?

We recommend monk fruit with coffee as it is a natural sweetener, however, we encourage you to try having your coffee without anything sweet as some studies argue that even monk fruit spikes blood sugar.

Does coffee/tea with milk take you out of fasted state?

Anything over 30 calories is going to break your fast.

Almond milk curdles in tea - is it okay to continue using whole organic milk?

Try warming the nut milk and use a hand frother to create a little foam before adding it to coffee. The SWW™ Team loves the Acid Kicking Coffee Alkalizer, and we have found that adding milk to coffee is not necessary when using the coffee alkalizer.

If you MUST continue adding dairy to your coffee, we prefer organic, grass-fed 1/2 & 1/2.

Are any nut milk brands okay?

We prefer the Elmhurst, Three Trees, and MALK brands because the ingredients contain no added fillers or gums. Califia has added sugars (which will take us out of fat burn) and/or gums that can cause inflammation, gas, and bloating.

Does sparkling water count towards your water intake?

No. Sparkling water is highly acidic and does not count towards your daily water intake. Carbonated beverages in general can cause bloating, gas, and inflammation. Think of it as a treat vs. hydration. Our favorite brands are Drink Sound, Spindrift, and San Pellegrino as they are all low in PFAS exotoxins.

When can I eat fruit?

Fruit is a carbohydrate and is high in fructose sugar. As we begin the program, we’d prefer you eliminate fruit and fruit juices to prevent glucose spikes. If you are going to consume fruit, it would be best to consume no more than 1/4 cup of berries (raspberries, blackberries, wild blueberries) with or following a meal. Combine your fruit with a healthy fat (1-2tsp nut butter) to slow insulin release into the bloodstream.

Can I consume alcohol? What is the best type of alcohol to consume?

We prefer you abstain from alcohol for 4-5 consecutive days and limit it to 5-6 drinks or less per week. Tequila and other clear liquors are the lowest in sugar. Light white wine generally has less sugar than red wine or champagne. Keep your mixers clean by using water or club soda with a squeeze of alkalizing lemon or lime.

Should I use specific butter or oils to cook with and eat?

Butter is technically dairy, but if used, choose organic, pasture-raised. Ghee is also a great option. For oils, use organic olive oil or avocado oil. Coconut oil is great for baking. Avoid high oleic oils such as rapeseed, vegetable, safflower, and canola.

Do you recommend Bulletproof coffee?

While we love Bulletproof coffee, Bulletproof is a dairy-based coffee. the SWW spin on this is Supergirl Coffee. Supergirl Coffee is a great way to "eat" in the morning as it will not spike your blood sugar. We like to call it a “dirty fast” as it will break your fast as it is over 30 calories but can be a healthy addition to your routine and replace your first meal of the day. Check with your coach specifically on whether this might be a good option


Should I order/take specific supplements?

The only supplements we want you to take during The SWW Method™ are The SWW Greens Powder, Minerals, and Green Compass Collagen.

What are the benefits of collagen?

We stop producing collagen naturally as we age. Adding collagen as a supplement supports joint and bone strength. It plays a role in strengthening skin, hair, and nails. Collagen also contains amino acids and proteins to aid in building muscle mass. It can be easily mixed into coffee, smoothies, or yogurt.

What are Digestive Enzymes? Do I need them?

Digestive enzymes are produced in the body to break down food, allowing your body to properly absorb nutrients. Taking a digestive enzyme supplement aids your body in its natural process, making it easier to break down food, which

results in reduced inflammation, increased energy, and reduced symptoms of poor digestion (ex. gas, bloating, heartburn, etc.).

Does it matter what protein powder you use in the SWW™ smoothie? Chocolate, vanilla?

Use whatever flavor you prefer! We like Truvani or Be Well by Kelly protein powder because there are no additives or fillers. Sometimes adding cinnamon, a pinch of cayenne, or a 1/4 tsp pure peppermint extract keeps the smoothies interesting. Sarah's pro tip: if you are looking for a higher protein smoothie after a workout, do one scoop of Truvani and one scoop of Be Well By Kelly protein powder.


Any tips on pre or post workout meals?

If you are working out first thing in the morning, we encourage exercise in a fasted state so that your body burns fat for fuel during the workout. If you need a little something before you exercise, you can make a chia seed shot with 1-2 tablespoons of chia seeds in 4-6oz of water and a squeeze of lemon.

After a workout, protein is key for muscle recovery. If you’re not eating a meal within one hour of your workout, we recommend adding a scoop of collagen to your coffee or having a protein shake with 1 scoop of SWW™-approved protein powder.

How many days should I work out each week and for how long?

This is person specific and a great question to ask your coach. Generally, we suggest some form of movement daily — alternating between A workouts (higher intensity HIIT workouts) 1-2x/week and B workouts (lighter restorative movements such as pilates, walking, yoga).

Do you recommend coconut water for hydration?

Coconut water is very high in sugar which can cause a glucose spike. We prefer using the SWW Minerals or LMNT post workout to restore electrolytes.