A few years ago I hit a wall.

Full life, kids, work, the whole juggle — and one morning I looked in the mirror and didn't recognise the exhausted person looking back.

I went to the doctor. Did all the tests. Everything looks normal, she said. This is just what happens in your 40s.

I refused to accept that.

So I started researching. Obsessively, honestly — late nights down rabbit holes of sleep science, hormone research, nervous system stuff, gut health. I tried everything I came across.

Some of it was nonsense. Some of it cost money and did nothing. But some things — some things genuinely shifted how I felt. Slowly, over months, I started to feel like myself again.

None of it required an overhaul. Most of it costs nothing, and the things that do cost anything, we're talking a lemon or a bag of sea salt.

I started sharing bits and pieces in my Facebook group — things I'd tried, what I'd noticed, what had surprised me. And people kept asking me to send them the protocols, the exercises, the little tricks. So eventually I thought — I should just put this all in one place.

I kept answering the same questions one by one until eventually I thought — I should just put this all in one place.

So I did.

My Vitality Notes is everything I found, just written down as I went. By the time I was done it covered sleep, stress, hormones, gut health, movement, breathwork, light, hydration — I didn't plan it that way, that's just where the research took me.

Each entry is written the way I explain things to people in my group, the real story of why I tried it, what the science actually says in plain English, exactly how to do it, and honestly what I noticed. No jargon, no wellness speak, no dramatic claims. Just what I found and how it worked for me.

Everything in it is basically free to actually do.

What took two years was finding it all, testing it, and writing it up so nobody else has to start from scratch. That's the $17. Not a subscription, not a programme, nothing to sign up for. Just the notes, yours forever.

I pulled it all together in Notion — it's basically my digital notebook, the same place I keep my recipes, my reading lists, all of it. If you haven't used it before, don't worry, it's simpler than it sounds. Think of it like a Google Doc or Dropbox that you can browse and search. You get a link, you save a copy to your free account, and it's just there whenever you want it.

There's no right way to use these notes.

I'd probably start with something from the sleep section and something from stress, those two together tend to make the biggest difference fastest, and honestly they're the ones that were quietly wrecking me the most.

After that just follow whatever catches your attention. One thing at a time, no grand plan.

And then one day — I remember this moment exactly — a friend grabbed my arm and said, I don't know what you've been doing but you need to tell me everything. You're glowing. That's when I knew it wasn't just something I was feeling on the inside anymore.

If it's not worth it, email me within 30 days and I'll refund you. No questions.

Hope it helps. — Sarah