Getting started with biohacking doesn’t require a lab coat or high-tech gadgets, it starts with a mindset: curiosity, awareness, and the willingness to experiment with your own biology to feel and function better.

Here’s a simple step-by-step guide to begin your biohacking journey:

1. Start With Awareness

Before making any changes, take stock of where you are. Track your sleep, energy levels, mood, focus, and habits for a few days. This gives you a baseline to measure progress and helps you understand what areas might need attention.

2. Optimize the Basics

Great biohacking starts with the fundamentals:

• Sleep: Prioritize 7–9 hours of quality rest.
• Nutrition: Eat whole, nutrient-dense foods and stay hydrated.
• Movement: Regular physical activity—even walking—can have a profound
  impact.
• Sunlight: Natural light in the morning supports your circadian rhythm.

These are simple but powerful tools that lay the foundation for deeper biohacking strategies.

3. Introduce Targeted Tweaks

Once the basics are dialed in, try small experiments to see what improves your performance:

• Try intermittent fasting and note how it affects focus and energy.
• Use cold showers or breathing techniques to build resilience.
• Supplement intentionally—for example, adding magnesium for sleep or a nootropic like taenka to support cognitive performance.

4. Track and Reflect

What gets measured gets improved. Use a journal, apps, or wearables to track changes in your sleep, mood, or productivity. If you take taenka, note how you feel after a week, two weeks, and beyond.

5. Keep It Personal

Biohacking isn’t one-size-fits-all. What works for someone else may not work for you—and that’s the beauty of it. The key is listening to your body and adjusting as you go.