The Vitality Library
Twenty years of coaching, on one shelf.
Straight answers on hormones, food, strength, sleep and mindset, written for women over 40. Take one guide, a whole collection, or all of it.
- IFBB Pro and coach
- Psychology and Nutrition degrees
- 20+ years coaching
Start with four, on me.
Be picky. Read these first and decide if we click. No card, no catch.
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Why You Crash at 3 PM After 40
Seven fixes for the afternoon wall, with a 7-day checklist.
The Sleep Reset Guide
Six shifts for real rest, each with one thing to try tonight.
The Hormone Reset Guide
Five daily food rituals that work with your biology.
Vitality Bowls
Five high-protein bowls, 20 to 35 minutes each.
Hormone Knowledge
Nobody hands you a manual for this chapter. These are the pages that should come with turning 40: what is shifting, what to track, and how to get real answers in a fifteen-minute appointment.
The Doctor Advocacy Guide
Walk in prepared, get taken seriously, and know when it is time for a new provider.
- A 50-item symptom checklist to bring with you
- Word-for-word scripts to open the conversation, and to walk away
- 7 red flags, 7 green flags and 6 questions to vet a provider
The Women’s Lab Intelligence Guide
Your bloodwork, translated into plain language so you can ask sharper questions.
- About 20 markers explained across hormone, thyroid, metabolic and nutrient panels
- Reference ranges, and what to ask for at your next draw
- Scripts for the moment you hear “your labs are normal”
Nutrition & Supplements
Eating less was never the answer. Eat for the body you have now: more protein, smarter carbs, and a plan that survives a restaurant menu.
Metabolism Decoded
Why your body uses energy differently now, and what that means for your plate.
- The four parts of your daily energy use, explained simply
- A protein target per meal, in palm-size portions
- How to time carbs and choose fats in this season of life
The Protein Playbook
How much you need, when to eat it, and 30 easy ways to get there.
- A worksheet to find your own daily and per-meal range
- A cheat sheet of everyday foods with protein grams
- 30 breakfasts, dinners and snacks, plus a 7-day tracker
The Real-Life Playbook
Restaurants, wine, travel and holidays without starting over on Monday.
- A menu decoder for eight kinds of restaurants
- The travel kit, the party game plan and scripts for food pushers
- The 90-minute bulk prep that turns into five meals
Strength
Muscle is the best investment a woman can make after 40. You do not need a barbell background. You need a plan, a pair of dumbbells and a place to start.
Strength Starter
Your first 30 days with weights, at home or in a gym.
- The six movements every plan is built on, with form cues
- A 30-day plan, two to three days a week
- How to pick a weight, and how to tell soreness from pain
The 3-Day Strength Split
A complete twelve-week program, so you never wonder what to do next.
- Three phases, three days a week, every set and rep written out
- Gym, dumbbell-only and joint-friendly versions of each lift
- Progression rules, a training log and a plan for missed weeks
Bone-Strong
The lifting plan for the bones that carry you.
- What bone responds to, and what the research says about lifting
- A twice-a-week, twelve-week loading plan with a balance routine
- The questions to take to your doctor about bone density
Sleep & Recovery
You do not get stronger in the gym. You get stronger overnight. Rest, repair and renewal, taken as seriously as the workout.
The Sleep & Recovery Collection
$39$57
Get all three guides on this shelf and save $18.
Get early accessThe 3 A.M. Wake-Up Guide
Why sleep splits in the middle of the night, and what to try.
- A calm, step-by-step plan for the moment you are wide awake
- A two-week experiment and sleep log to find your own triggers
- When to raise it with your doctor, and what to ask
Recover Like an Athlete
Rest days, soreness and joints, handled.
- A traffic-light guide to soreness versus pain
- An honest verdict on foam rollers, saunas, cold plunges and more
- A 10-minute mobility routine and a weekly recovery planner
The Skin Renewal Protocol
A simple morning and evening skincare system built on consistency.
- A four-step morning routine
- Two evening routines for alternating nights
- A 7-day schedule and a short product list
Mindset
You already know what to do. This shelf is about doing it on a Wednesday when everything goes sideways. My psychology degree, put to work.
The Consistency Code
The psychology of showing up when life gets loud.
- If-then plans for the obstacles you already know are coming
- Your minimum day: the floor that still counts
- A 4-week tracker and a 10-minute weekly review
Cravings Decoded
What the 4 PM kitchen visit is really telling you.
- Hunger or craving? A 60-second check-in
- The four common drivers, and a calm plan for each
- A 10-minute urge-surfing script and a 7-day pattern log
The Stress Reset
Ten-minute tools for a nervous system that never clocks out.
- Six tools that each take ten minutes or less
- Word-for-word scripts for saying no, or not now
- A 7-day plan to test what works for you
Or take the whole library.
Every guide on this page, and every one I write next, for the price of one guide a month.
- All 14 guides. $298 if you bought them one at a time.
- Every new guide the day it is released.
- All five collections and the four free starters, in one place.
- Cancel anytime from your account.
Written by a coach who lifts.
I am Juliana Garcia. IFBB Pro and coach, with degrees in Psychology and Nutrition and more than 20 years of coaching women.
In my late 40s my own body and mind went sideways. I spent a year researching and testing before I built Unleash Her Vitality. These guides are that work, written down, with the science translated and the fluff taken out.
“At 45, I certainly had to work harder than I did at 28.”
Good questions.
What exactly is a guide?
A designed PDF you can read on your phone or print. Each one takes a single topic, explains the why in plain language, and gives you the tools to act on it: checklists, scripts, plans and trackers.
Which one should I start with?
Start with the four free guides. Then pick the shelf that matches your loudest question. Not getting answers at appointments? The Doctor Advocacy Guide. New to weights? Strength Starter. Wide awake at 3 AM? The 3 A.M. Wake-Up Guide.
One guide, a collection, or all-access?
One guide solves one problem, and it is yours to keep. A collection gives you a whole shelf for less. All-access, opening soon, gives you everything here, plus every new guide, for $27 a month.
How do I get my guides?
Your download link arrives by email right after checkout. Save the file when you open it: the link stays active for 24 hours after your first download. All-access is opening soon, and members will sign in to find everything in one place.
Is this medical advice?
No. I am a coach, not your doctor. These guides are education. I do not diagnose, treat or prescribe. Bring what you learn to your healthcare provider, especially before changing your training, nutrition, supplements or medication.
How is this different from private coaching?
The guides give you the map. Private coaching gives you me, in your corner, building the plan around your body and your week. It is one on one and by application. Apply here.
Want this built around your body?
A guide can tell you what to do. It cannot answer the daily questions: the substitution, the dinner out, the week that goes sideways. That is what private coaching is for. One on one, by application.
Apply for private coachingEducational content only, not medical advice. Juliana Garcia is a coach, not a medical provider, and does not diagnose, treat or prescribe. Talk with your healthcare provider before making changes to your health routine.
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Your four free guides are right here. A confirmation page opened in a new tab; you can close it.
You will also get Vitality Voice, my weekly email. Unsubscribe anytime.