In today’s fast-paced world, where demands seem to increase daily and time slips through our fingers, it’s easy to lose sight of our well-being. My journey as a nurse in high-stress environments was fulfilling, yet it took a toll on me. I reached a point where I felt burned out and questioned my ability to continue. Looking out from the 45th floor of my apartment in Abu Dhabi, I asked myself, “Can I do this for another ten years?” The answer was clear. Something needed to change.
Through that journey, I discovered biohacking, a unique approach to wellness that combines science, small lifestyle tweaks, and a commitment to optimizing health. Biohacking offered a way to rebuild my energy, resilience, and purpose without overhauling my life. It’s a philosophy I now bring to my coaching practice, helping entrepreneurs and busy professionals unlock sustainable wellness. In this post, I’ll share my story and some simple biohacks to empower you to start your own journey to well-being.
The Reality of Burnout in Healthcare
The first step on my journey was recognizing that I needed help. This wasn’t easy. As a nurse, I was used to being the caregiver, not the one seeking care. But I realized that if I wanted to help others, I had to start by helping myself. So, I began exploring my options. Working in the emergency room, particularly during the pandemic, was grueling. The relentless pace, combined with emotional and physical exhaustion, left me searching for a new way forward. Burnout isn’t exclusive to healthcare, though; many professionals, especially those juggling multiple responsibilities, can relate. Burnout often creeps up on us. It’s not always dramatic or obvious; sometimes, it’s a quiet, persistent exhaustion that settles in. The feeling of constantly being “on” takes its toll, leading to a decline in both productivity and well-being. For me, burnout manifested as fatigue, stress, and a sense of disconnection from the work I once loved. I realized I couldn’t continue like this. I needed to find a new way to care for myself so I could keep helping others.
Discovering Wellness Coaching and Taking the Leap
As I explored ways to escape this cycle, I stumbled upon health and wellness coaching through Duke University. The certification process was intense, involving hours of study and a rigorous exam. But this shift allowed me to look at health from a fresh perspective—no longer just a reactive response to illness, but a proactive approach to cultivating wellness.
Embracing Biohacking and Flow Science
In my search for sustainable wellness practices, I encountered biohacking and the Flow Research Collective. Through their “Zero to Dangerous” program, I discovered the science of flow and how it could enhance my life. With the support of my coach, Dr. Brent Hogarth, I learned to balance productivity with well-being. My mantra became “Crawl, Walk, Run”—a reminder that every journey has stages and requires patience.
Biohacking, for me, was about leveraging small, intentional changes to improve my physical and mental performance. It’s not about complicated routines but rather simple shifts that, over time, create substantial impact.
Four Biohacks That Transformed My Well-BeingI
If you’re looking to bring some of these principles into your own life, here are four biohacks that made a world of difference for me:
Intermittent FastingThis practice helped me manage my energy levels, stay focused, and improve metabolic health. If your schedule is hectic, try the 16/8 method—fast for 16 hours (including sleep) and eat within an 8-hour window. It’s flexible enough to fit into busy lifestyles. Usually I skip breakfast and have my first meal loaded with protein and healthy fats.
Optimizing Sleep
Quality sleep is essential for both physical recovery and mental clarity. Small adjustments—like reducing screen time before bed or using blue light blockers—made a huge difference in my sleep quality, ultimately boosting my overall energy. One biohack is also the importance of light, but that will come on a more in depth blog post, stay tuned.
Mindfulness and Meditation
Practicing mindfulness has helped me stay grounded, especially in high-stress environments. A few minutes of meditation each day can provide clarity and reduce anxiety. This is a powerful tool for professionals managing multiple responsibilities. The idea here is start small. "Crawl" notion here, start with 2 minutes and build up from there. How can you incorporate mindfulness in your day to day? Maybe this is a another blog post by itself. How about being mindful in out next meal? Can you use your senses to find out what spices were used?
Daily Movement in Nature
Physical activity doesn’t have to mean intense workouts. Sometimes, it’s as simple as a walk in nature with my dog, Blue. Being in nature has proven to lower cortisol levels and boost mood, making it an essential part of my daily routine.
The Journey Continues: Building Casa Koya
Today, I’ve brought together my nursing background, biohacking, and wellness coaching to create Casa Koya—a space where others can find refuge, reconnect with nature, and explore wellness practices. My journey hasn’t been a straight line, but each twist and turn taught me something valuable. Every challenge became an opportunity to learn, grow, and better serve my clients.
We are having a few days where will practice all of this biohacks and others. Join us on our Silent is golden Retreat 6th to 8th December. Check everything here it would be a plesure to welcome you on this journey:
Final Reflections
Biohacking and wellness coaching have taught me that health isn’t about quick fixes; it’s a lifelong journey. Small, consistent changes are the key to sustainable wellness. Whether you’re a busy professional, entrepreneur, or simply someone looking to feel better, remember that you don’t have to overhaul your life overnight. Start small, find what works for you, and stay committed.
Are you ready to take the first step towards a healthier, more balanced life? Reach out to learn more about personalized wellness coaching and how simple biohacks can make a difference in your daily routine.
Your journey to wellness starts with one small change.
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