Switch4Good

Switch4Good We are a nonprofit advancing food equity and nutrition security at the intersection of public health, education, and policy.

Starting with dairy, we drive evidence-based systemic change to address its impact on human health and marginalized communities. Discover how you can make a big difference in your health, performance, and the world we share with all beings.

08/27/2026

At 15, Simon Hill watched his 41-year-old father have a heart attack in front of him.

No warning. No prior health issues.

That moment, plus years of frustration with the "bro science" being handed to elite AFL and VFL athletes, sent him back to school for a master's in nutrition science.

On this week's episode, Simon and Dotsie get into heart disease and how much of it is actually in your control, the gut microbiome, the step-by-step way to add fiber without the bloat, and why the lectin scare doesn't hold up.

🎧 Tap the link in the comments to listen in!

The manipulation. The gaslighting. Walking on eggshells. The joke everyone laughs at except you.Most of us can name the ...
08/27/2026

The manipulation. The gaslighting. Walking on eggshells. The joke everyone laughs at except you.

Most of us can name the signs of a toxic relationship. Almost none of us look for them on our plate.

"Pork. The Other White Meat" told you that what you were eating wasn't what you were eating. "Got Milk?" never really sold milk, it sold the fear of not having it. And in 13 states, food disparagement laws let producers sue anyone who publicly questions a food's safety. Texas cattlemen used theirs on Oprah.

Read our new Substack article on why leaving is so hard, and what's waiting on the other side. Tap the link in the comments.👇

08/19/2026

Heart disease. Diabetes. Cancer. IBS. Acne. Hemorrhoids. Poor athletic performance and recovery.

Do you need any other red flags? 🚩

Dump dairy for your health, the planet, the cows and food justice.

Tap the link in the comments for recipes, research, resources and more to make your transition to dairy-free living easy and stress-free!

Fire season ends. The feedlot doesn't.Methane. Nitrous oxide. Ammonia that becomes the fine particulate matter traveling...
08/18/2026

Fire season ends. The feedlot doesn't.

Methane. Nitrous oxide. Ammonia that becomes the fine particulate matter traveling deep into your lungs and into your bloodstream. Running at full capacity, every day, all year, in towns most of us have never heard of.

You can't put out a wildfire from your kitchen.

This one responds to what's on your plate…

🔗 Tap the link in the comments to read "The Air Pollution That Doesn't Wait for Fire Season"

Symptoms usually start 30 minutes to 2 hours after the latte. Which, for most of us, is right around set three or four. ...
08/14/2026

Symptoms usually start 30 minutes to 2 hours after the latte. Which, for most of us, is right around set three or four. 😬

More than 65% of humans stop producing enough lactase after infancy. The undigested lactose from cow’s milk reaches your colon, your gut bacteria ferment it, and the byproduct is gas. 💨

Loud, sudden, explosive, often unforgivable gas. 💥

Cow's milk is food for baby cows. The squat rack is not the place to relearn that. 🐮

Next time, opt for plant-based milk in your latter so you don’t peel the paint off the gym walls. 🤢

🔗 Tap the link in the comments for expert research, resources, and recipes to help you go dairy-free (for good!)

08/12/2026

What drives someone to pursue not just one extraordinary path, but two?

Our guest on the Switch4Good podcast, Olympic gold medalist and physician Imogen Grant has devoted herself to two radically different disciplines, medicine and rowing, and somehow managed to reach the pinnacle of both.

But listening to her speak about the human body, “the perfect stroke,” and what draws her so deeply into each, and the divide between them starts to disappear.

She brings a rare depth and poetry to the things she does, with an endlessly curious, deeply disciplined nature and a genuine fascination with discovery.

She also gets candid about nutrition, injury, and what it takes to prepare for LA28, offering a glimpse of the life behind the medals and the making of someone who has turned living into an art form.

🔗 Tap the link in the comments and listen to the full episode!

Pizza. Grilled cheese. Quesadillas. Mac and cheese. Chicken strips. 🤢Walk into any restaurant in America and that's the ...
08/11/2026

Pizza. Grilled cheese. Quesadillas. Mac and cheese. Chicken strips. 🤢

Walk into any restaurant in America and that's the kids' menu. Walk into a school cafeteria and it's the same five foods wearing different costumes.

That's not a coincidence. It's a business plan, and it was written before a single parent had a say in it.

Subsidies. Bought shelf space. School lunch contracts. A federal mandate that put cow's milk on every tray in the country for nearly 80 years, whether it belonged there or not.

Children don't arrive demanding cheese sticks. Taste is absorbed, not chosen, and an entire industry has spent decades studying how to get there first.

Here's the part worth holding onto: what repetition built, repetition can rebuild. Research puts it at roughly eight to ten tries before a kid moves from tolerating a new food to genuinely liking it. And that mechanism doesn't switch off when we grow up.

Four years old or forty years old. Craving can change.

New on Substack: "The Food Industry Got to Your Kids First"

🔗 Tap the link in the comments to read more.

He's not scared of the bull. He's scared of the eight seconds after… 😬Here's what the milk mustache ads leave out: dairy...
08/06/2026

He's not scared of the bull. He's scared of the eight seconds after… 😬

Here's what the milk mustache ads leave out: dairy contains zero grams of fiber. And fiber is the single most evidence-backed treatment for hemorrhoids. A Cochrane review of 7 trials found it cut the risk of persisting symptoms roughly in half and reduced bleeding by 50%.

Meanwhile, cow's milk is a documented constipation trigger. In a double-blind NEJM crossover trial, 68% of chronically constipated kids improved on soy milk.

On cow's milk? Zero percent. Two-thirds of them showed up with a**l fissures at baseline. Those healed too.

Straining builds hemorrhoids. Dairy builds straining. 🐄💀

So yeah, dude’s holding a latte and making a decision.

Ditch the dairy. Ride the (mechanical) bull. 🤠

Get dairy-free resources, recipes, and the latest research at the link in the comments.

“At least I’m not eating animals.”If you gave up meat but kept the dairy, here’s what the label doesn’t tell you: milk a...
08/04/2026

“At least I’m not eating animals.”

If you gave up meat but kept the dairy, here’s what the label doesn’t tell you: milk and beef aren’t separate industries. They’re one machine with two output lines.

Male calves go to veal. Spent dairy cows go to slaughter. Most hamburger in this country started its life as a dairy cow.

Your latte doesn’t disconnect you from that. It just makes the connection harder to see.

Read the full Substack piece — 🔗 link in the comments below.

The KiDS Program (Kids + Dairy Symptoms) by Switch4Good is a free educational resource designed to help families and hea...
07/31/2026

The KiDS Program (Kids + Dairy Symptoms) by Switch4Good is a free educational resource designed to help families and healthcare providers recognize when dairy may be contributing to various childhood symptoms. Through evidence-based information, practical tools, and guidance on choosing nutritious dairy-free alternatives, KiDS empowers parents to make informed decisions in collaboration with their healthcare team.

Our goal is to ensure that children who may be negatively affected by dairy don’t fall through the cracks. And for those who choose to be dairy-free for other reasons, they have resources to support their nutrition needs.

This includes:
✨ Free resources for parents
✨ Recipes and tips for families
✨ Evidence-based tools for healthcare providers
✨ Nutrition guidance for healthy dairy-free diets

Learn more and explore our free resources at the link in the comments below!

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