Real-Life Biohacking for Beginners: How To Improve Focus and Energy - Small Changes Transformed My Well-Being and Truly Healthy Habits

I Ended 2024 in the Best Way: Between Transformations and Commitments

I ended 2024 doing what I love most – welcoming people to Casa Koya and guiding them through their personal transformation journeys.

The Silence is Golden retreat was not only transformative for those who attended but also for me. Beyond feeling proud, professionally fulfilled, and aligned with my purpose, something shifted profoundly inside me. During the journaling sessions I led, I also did the exercises myself. And in one of those moments, something truly ignited within me.

If there’s one thing I’ve learned in recent years, real change doesn’t happen overnight. But when you start taking small steps, transformation becomes inevitable.

A New Commitment to Myself

Over the past years, I’ve made profound changes. I changed countries, social circles, homes, careers, and routines. But consistency was always a challenge. Trying to change all this while building a business, leading a team, and learning to be an entrepreneur hasn’t been easy. It required discipline, study, and, most importantly, accepting that I can’t do everything alone.

I have a Type A personality. What does that mean in practice? Ambition, urgency, competitiveness, impatience, and a tendency toward perfectionism. People with this profile are goal-driven, proactive, and organized but often deal with high-stress levels.

I had to look deeply at myself, accept who I am, and forgive myself. Yes, forgive me.

As I closed 2024, I set practical, realistic, and sustainable goals. And most importantly, I left behind indecision and excuses.

I committed to implementing habits that would make me feel better, more focused, and more energized. Not just because I teach this but because I realized that if I didn’t consistently apply these strategies to myself, I’d contradict what I believe in.

I talk about biohacking, longevity, and well-being.

But what if, before anything else, I started biohacking myself—consciously and without excuses?

To live in balance and happy

Healthy Habits – The Small Yet Powerful Changes I Made

Prioritizing Sleep

No more late nights and endless scrolling. Since January 1st, I’ve set a fixed bedtime—lights out at 11 PM. The result? Better recovery, improved mental clarity, and less irritability.

Daily Meditation

A habit I never thought I could maintain so consistently. It’s been 35 consecutive days now. Whether it’s 5 or 20 minutes, creating mental space to start the day with intention matters.

Daily Movement

7,000 steps a day and four gym sessions a week. Fewer excuses, more consistency. The energy boost throughout the day? Incredible.

Strategic Nutrition & Supplementation

I increased my protein intake, reinforced my supplementation with creatine (proven for cognitive and muscular performance), and minimized alcohol consumption. Small adjustments, big differences.

Starting the Day Without My Phone

Instead of diving into social media the moment I wake up, I now give myself 30 minutes of digital-free time before connecting to the outside world. The impact? More focus, less anxiety, and greater presence.

Taking Care of Myself

Since December, I’ve been seeing a Traditional Chinese Medicine doctor, and the results have been incredible. This week, I shared all the changes I’ve made, and his response was: "Keep going!" And my answer was clear: Yes, I won’t fail now. Because failing here means failing myself, and that is no longer an option.

Science & Biohacking: Why Does This Work?

🔬 Studies show that maintaining regular sleep schedules enhances cognitive function and reduces the risk of neurodegenerative diseases.

🧠 Meditation lowers cortisol levels (the stress hormone) and improves brain function and decision-making abilities.

💪 Creatine isn’t just for muscles—research shows it can enhance memory and mental endurance.

📵 Morning phone use triggers dopamine circuits, creating a distraction loop that reduces productivity. Delaying phone exposure helps foster a more focused and productive mindset.

What Does This Have to Do with Casa Koya?

Amidst all this, I realized something crucial: Nature and the spaces we inhabit are fundamental allies in achieving balance.

Casa Koya isn’t just a retreat space—it’s an ecosystem where all of these principles come to life. From moments of silence to conscious rituals, every experience we create there is designed to cultivate the exact alignment I’ve been experiencing.

If you feel like you need a break, a chance to reset your habits, and reconnect with yourself, the upcoming events at Casa Koya were created precisely for that.

And If You Don’t Know Where to Start?

That’s okay—that’s why I’m here!

I know exactly what to do because I’ve been through it. But if you don’t, that’s not a problem at all. This is precisely why I left my nursing career behind: to help people like you transform their health and energy effectively.

I don’t believe in complicated strategies because I know, from experience, they don’t work. If you’re ready to begin, book your first session here.

BOOK TODAY YOUR FIRST SESSION