Ever wondered how the world’s most inspiring people start their day? How much coffee you should be drinking? Which wellness rituals are worth your time – and which are fads?
Hosted by Exhale Coffee founder Alex Higham, Modern Rituals picks the brains of world-class athletes, biohackers, entrepreneurs, creatives, and health experts.
Think How I Built This – but for your day. No elitist routines, no complicated jargon, no wallet-draining hacks. Just real, actionable habits that fit into everyday life.
So brew a cup, put your headphones on, and discover the small rituals that fuel big lives.
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Alex is joined by Dr Rupy & Alex Manos to explore a practical blueprint for an optimal day across waking, nutrition, movement, work, and sleep. They discuss consistent wake times, fibre rich breakfasts, strength training, zone two cardio, sunlight exposure, and intentional routines shaped by life context such as parenting and workload. Supplements including creatine, omega three, magnesium, taurine, NAC, and CoQ10 are reviewed. The conversation emphasises flexibility, habit stacking, and aligning routines with purpose, recovery, and HRV feedback rather than rigid protocols, highlighting small repeatable behaviours that support long term metabolic, cognitive, and emotional resilience health.
🎙️ About the guests:
Dr Rupy Aujla is an NHS doctor, founder of The Doctor’s Kitchen, bestselling author and TV presenter. He’s known for turning evidence-based nutrition into everyday tools that help people eat, move and live better.
Alex Manos is a functional medicine certified practitioner with a master’s in personalised nutrition. He’s the founder of Healthpath and creator of the Resilience Programme, specialising in gut health, breathwork and nervous system regulation.
In this episode, Alex sits down with Richie Norton, a coach, former professional rugby player, and founder focused on health, performance, recovery, and longevity. After injury ended his rugby career, he rebuilt from burnout and now helps people regulate their nervous system, improve resilience, and unlock more energy. In this conversation he explores a 72 hour water fast, morning routines, breathwork, recovery, strength and running, cold and heat exposure, and mindset. Core themes include self awareness, discipline, small consistent wins, and proving to yourself you are capable of more than you think. He emphasises simplicity over gimmicks, recovery as essential, and rituals that support long term vitality.
Dirty Sanchez’s Matt Pritchard Breaks Down His Extreme Health Transformation
Season 1 · Episode 15
Tuesday, March 24, 2026 • Duration 46:48
Can you completely rebuild your life – from booze, drugs and chaos to discipline, endurance and real health?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with Matt Pritchard – best known from Dirty Sanchez – to unpack one of the most dramatic transformations we’ve had on the podcast. They dive into addiction, sobriety, discipline, 4am wake-ups, ultra-endurance, vegan nutrition, contrast therapy, and the mindset shift that helped Matt go from self-destruction to purpose.
Matt shares how he used endurance challenges as a lifeline, why consistency matters more than motivation, what he eats to fuel training and recovery, and the simple habits that helped him stay sober and become the fittest version of himself in his 50s.
✍️ Matt's Modern Rituals:
• Sign up for an ambitious challenge
• Get up at 4am
• Get exercise done in the morning
• Morning coffee first thing
• Start each day with swim, bike and a walk
• Give your partner a compliment every day
• Protein shake and creatine
• Bed at 9pm
• Vegan diet
• Add nuts, raisins and fruit to protein shake
• Rice cake for lunch with salad and veg
• Lentils at dinner time
• Dates for a healthy snack
Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power
Season 1 · Episode 14
Tuesday, March 10, 2026 • Duration 01:12:52
Are you tired... or just dopamine-depleted?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with TJ Power – lead neuroscientist at The DOSE Lab and author of The Dose Effect – to unpack the four 'happy chemicals' (dopamine, oxytocin, serotonin and endorphins) and the modern habits that quietly wreck them.
They dive into why dopamine will never satisfy you, how phones fry your motivation for real life, the underrated power of boredom, and the small 'effortful' rituals that rebuild drive and focus. TJ also helps Alex troubleshoot his sleep in real time – from sunset light to a surprisingly effective bedtime ritual: reading fiction out loud.
If you’ve felt overstimulated, scattered, or like you’re doing everything wrong, this conversation will give you a simple framework and a handful of habits you can start tomorrow.
🎙️ About the guest:
TJ Power is the lead neuroscientist at The DOSE Lab and the bestselling author of The Dose Effect. His work focuses on helping people optimise dopamine, oxytocin, serotonin and endorphins through practical, everyday behaviours – especially in a world built for stimulation addiction.
✍️ TJ's Modern Rituals:
• Never bring your phone into the bedroom
• Breath work before bed
• Tidy the area next to your bed
• Immense discipline within your home (do the boring tasks!)
• Always make your bed
The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig
Season 1 · Episode 13
Tuesday, February 24, 2026 • Duration 01:10:24
Get ready for no nonsense nutrition with Dominique Ludwig!
Can you fix cravings, energy crashes, and gut health — without counting calories or cutting carbs?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with Dominique Ludwig — one of the UK’s leading nutritionists and author of No Nonsense Nutrition — to cut through the fear-mongering and make healthy eating simple again. They unpack her “Triple 30” framework (protein, fibre, plant diversity), how to build the perfect plate, why snacking can hijack appetite, and the small shifts that can improve bloating, sleep, mood and inflammation fast. Expect practical, real-world strategies you can actually stick to.
🎙️ About the guest:
Dominique Ludwig is a King’s College London qualified nutritionist, nutritional therapist and a fellow of the British Association of Nutrition and Lifestyle Medicine. With 20+ years of clinical experience, she’s known for evidence-led, no-nonsense nutrition advice that helps people improve energy, gut health, cravings and long-term health.
✍️ Dominique's Modern Rituals:
• Oily fish
• Whole spelt flour, bulgar wheat, quinoa
• Colourful fruit and veg
• 30g protein per meal
• 30g fibre per day
• 30+ different plants a week
• Raw veg in morning, cooked veg after lunch
• Vegetable dicer
The Longevity 7: Daily Habits That Made Me 20 Years 'Younger' With Angela Foster
Season 1 · Episode 12
Tuesday, February 17, 2026 • Duration 01:06:49
Can you reverse burnout, build resilience, and feel years younger – without overcomplicating your health?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with Angela Foster — award-winning nutritionist, high-performance health coach, and host of the High Performance Health podcast — to unpack the 7 daily habits she credits with transforming her health (and helping her test with a significantly “younger” biological age). They explore her journey from corporate law and burnout to recovery, and break down the foundations that matter most: daily movement, strength training, VO₂ max, protein + plants, omega-3s, consistent sleep timing, and the overlooked power of purpose, connection, and nature.
🎙️ About the guest:
Angela Foster is an award-winning nutritionist and high-performance health coach specialising in women’s health. She hosts the High Performance Health podcast (550+ episodes) and shares practical, science-backed strategies to help busy people build energy, resilience, and long-term health.
✍️ Angela’s Modern Rituals
• Daily movement
• 10x body weight squats
• Standing desk
• Take the stairs, not the lift
• Norwegian 4x4 once a week
• Prioritise protein and plants
• Breakfast idea: oats with protein shake with blueberries, matcha powder and seeds
• Breakfast idea: spinach, mushroom and onion omelette
• Make extra dinner to eat for lunch the following day
10 Health Habits That High Performers Swear By (make 2026 your best year yet)
Season 1 · Episode 11
Tuesday, February 10, 2026 • Duration 28:38
What if you could skip the noise and go straight to the habits that actually work?
📧 Hear more health hacks and wellness news by subscribing to our (free!) newsletter: https://exhalecoffee.com/pages/email
In this special compilation episode, your host and Exhale Co-Founder Alex Higham pulls together the 10 most powerful, practical and talked-about moments from our first 10 Modern Rituals guests.
From creatine dosing and fasting science to cold exposure, breathwork, sleep optimisation and stress resilience – this episode is your shortcut to the rituals that high performers actually use in real life.
You’ll hear:
• Dr Rupy on how much creatine most people actually need
• Tony Riddle’s simple starting point for breathwork
• Sarah Ann Macklin on what fasting gets right – and wrong
• Laird Hamilton on nature, light and performance longevity
• Grace Kingswell on why your oral microbiome matters more than you think
• Alex Manos on building real resilience (not just chasing biohacks)
• Dame Kelly Holmes on instinct vs data in health and performance
• Kevin O’Neill on using heat and cold to reset stress patterns
If you’re new to Modern Rituals, this is the perfect place to start!
The Easiest Biohacks For Longevity, Energy & Beating Cravings – Davinia Taylor
Season 1 · Episode 10
Tuesday, February 3, 2026 • Duration 01:03:25
Can you “biohack” better sleep, calmer cravings, and more energy – without living like a monk?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with Davinia Taylor – biohacker, bestselling author and founder of WillPowders – to unpack the real-life rituals behind her energy, training, and “biological age” claim. They dive into fat-fasting, bone broth, dopamine, coffee quality, night-time carbs, and the simple sleep upgrades that make the biggest difference when you’re juggling kids, work, and a busy brain.
🎙️ About the guest:
Davinia Taylor is one of the UK’s most influential biohackers with a huge online community. She’s the author of multiple bestselling books on health and longevity, and the founder of Wool Powders, creating food-based products designed to support energy, cravings and everyday performance.
✍️ Davinia's Daily Rituals
• Grounding mat
• Ray lighting
• Blue light blocking glasses
• Blocking blue light from 4pm
• 9pm bedtime wind down
• 8-9 hours sleep
• Silicone ear plugs
• Blackout blinds
• Eye mask for sleep in the summer
• Nasal strip
• Melatonin drops
• Chamomile tea with collagen
• Windows open when sleeping
Inside An Olympian's Daily Habits & Mindset: Dame Kelly Holmes
Season 1 · Episode 9
Tuesday, January 27, 2026 • Duration 01:13:47
What does it really take to stay strong, fast and resilient as we age?
📧 Hear more health hacks and wellness news by subscribing to our (free!) newsletter: https://exhalecoffee.com/pages/email
In this episode of Modern Rituals, Alex sits down with double Olympic gold medallist Dame Kelly Holmes to unpack the habits, routines and mindset that have kept her moving for decades – long after elite sport.
From Parkrun and injury recovery to strength training, mobility, menopause and mindset, Kelly shares what she’s learned through the highs of Olympic success and the lows of long-term injuries and hormonal change. This is a grounded, honest conversation about adapting your training, letting go of perfection, and building a body that lasts.
🎙️ About the guest:
Dame Kelly Holmes is a double Olympic champion, former British Army physical training instructor, speaker and founder of Athena Effect – an annual event supporting and inspiring women through key life transitions.
🤝 Stay up to date with Modern Rituals podcast:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow Dame Kelly Holmes:
Instagram: @damekellyholmes
✍️ Kelly's Modern Rituals:
• Hot bath and magnesium evening fore a big event
4 Keys To Resiliency Revealed: Supplements, Science & Mindset Explained
Season 1 · Episode 8
Tuesday, January 20, 2026 • Duration 01:12:53
How do you actually build resilience and reduce stress in today's world?
📧 Hear more health hacks and wellness news by subscribing to our (free!) newsletter: https://exhalecoffee.com/pages/email
In this episode of Modern Rituals, functional medicine practitioner Alex Manos breaks down the science of resilience and how to build it through simple daily habits. We cover HRV and stress, gut health and fibre, breathwork, strength training, cold water therapy, and why most people are overcomplicating health. This is a practical, evidence-led conversation on how to improve your nervous system, immune resilience and long-term health – without chasing endless biohacks.
🎙️ About the guest:
Alex Manos is a functional medicine certified practitioner with a master’s in personalised nutrition. He’s the founder of Healthpath and creator of the Resilience Programme, specialising in gut health, breathwork and nervous system regulation.
✍️ Alex's modern rituals:
• Track your HRV
• Fermented foods
• Fruit, veg, wholegrains, lentils, chickpeas
• Psyllium Husk, PHGG
• Strength training
• Resistance training
• Values list
• Breath work and therapy
• Calm or Headspace app
• 5 mins of breathwork in the morning
• Cold water on your face daily
• Journal straight from the mind
Modern Rituals by Exhale, a podcast by Exhale Healthy Coffee - Stats, Episodes and Rankings - My Podcast Data
Hybrid strength and endurance training
Fasting as mental training rather than just physiology
Matt Pritchard is a TV personality, endurance athlete, author, chef and entrepreneur. Best known as one of the stars of Dirty Sanchez, he has since transformed his life through sobriety, veganism, endurance sport and health-focused routines. He’s completed brutal challenges including rowing the Atlantic and 10 Ironmans in 10 days, and now co-runs Dirty Health retreats designed to help others feel stronger, healthier and more resilient.
🤝 Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow Matt:
Instagram: @pritchardswid
Dirty Health: dirtyhealth.com
#exhalecoffee #healthpodcast #dirtysanchez
• At least 15 mins of ‘boring’ activity each day
• Plan a social meeting and don’t bring your phone with you
• Watch the sunset before bed
• Don’t brush your teeth under a bright bathroom light
• Read in the evening
• Read out loud to your partner
• Add an app-blocker on your phone
🤝 Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow TJ:
Instagram: @tjpower
TJ's DOSE Lab: https://thedoselab.com/
TJ's YouTube: @tjpowerofficial
00:00 – Dopamine will never satisfy you (why you always want more)
01:49 – The DOSE method explained: dopamine, oxytocin, serotonin, endorphins
01:00:21 – Bedtime ritual that works: read fiction out loud (10 minutes)
01:10:09 – Endorphins for stress: move your body, don’t scroll it away
#dopamineaddiction #exhalecoffee #TJPower
• Avoid eating after 7pm
• Oura ring
• Monounsaturated fats
• Omega 3
• Extra virgin olive oil
• Focus on breakfast first
• Sprinkle your food with nuts and seeds
• Greek yogurt, flax seeds, kefir, berries
• Eggs, Greek yogurt, garlic, herbs
• Red lentil bagels
🤝 Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow Dominique:
Instagram: @dominiqueludwig
Book: No Nonsense Nutrition (out 26 Feb in the UK)
📘 Buy Dominique's new book No Nonsense Nutrition here: https://dominiqueludwig.com/product/book/
#nutrition #nutritionist #exhalecoffee
• 12 hour overnight fast
• 15mg of EPA and DHA a day
• Stick to regular bed time and wake up time
• At least 5g creatine a day
• Commit time to talking with no phones allowed
• Go outside everyday
🤝 Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow Angela:
Instagram: @angelasfoster
Podcast: High Performance Health
📧 Sign up for Angela's Fresh Start email newsletter. Each Sunday, she shares a powerful science backed habit to boost energy, balance hormones and enhance longevity. Sign up here: https://academy.angelafosterperformance.com/fresh-start
00:00 Burnout to comeback: stress, depression & recovery
04:03 Mental health reset: self-compassion & getting support
08:05 Biological age explained: inflammation, VO₂ max, DEXA
12:08 Daily movement hacks: NEAT, squats, stairs & VILPA
16:11 Best cardio for longevity: Norwegian 4x4 training
20:14 Strength training for aging well: muscle & injury prevention
24:17 Nutrition fundamentals: protein, plants & energy
Gut microbiome testing: https://healthpath.com/gut-health-test/?referral=15
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
00:00 – Quick-fire health questions: Sleep trackers, supplements and gut myths
01:50 – What resilience really means (and why it’s hard to define)
04:30 – Hormesis explained: Why small stress builds long-term resilience
07:50 – How to know when stress becomes harmful (and where people go wrong)
08:55 – HRV explained: What heart rate variability actually tells you
11:20 – Low vs high HRV: Stress, burnout and nervous system states
14:40 – Using HRV to guide training, recovery and illness
17:45 – Why health tracking can increase anxiety for some people
18:55 – Physical resilience explained: Returning to baseline vs burnout
21:20 – Gut health and microbiome resilience
24:05 – Fibre intake explained: The most underrated longevity tool
26:25 – Supplements vs foundations: Why fibre beats biohacks
27:50 – Exercise and resilience: Strength, muscle and ageing
30:15 – Do you really need the gym to stay strong?
32:00 – Movement, strength and everyday resilience
34:35 – Mental resilience: Values, focus and decision-making
37:10 – How to identify your values and long-term direction
39:45 – Emotional resilience and managing stress responses
42:35 – Social connection and community as a health pillar
45:15 – Breathwork for nervous system regulation
47:10 – Why most people add too many habits (and should subtract instead)
49:10 – Cold water therapy explained: Benefits, risks and myths
51:20 – Cold exposure for immunity, recovery and mental resilience
54:00 – How often to do cold water therapy (and who should avoid it)
56:00 – Face dunking, vagus nerve stimulation and cold showers
58:40 – Building mental resilience through discomfort
01:01:00 – Simple daily breathwork practices anyone can start
01:03:40 – Spiritual resilience and staying grounded during stress
01:06:55 – Preparing for adversity before it happens
01:09:40 – The most overrated health advice
01:11:00 – One daily habit everyone should add
01:14:00 – Where to find Alex + current projects
#longevity #chronicstress #exhalecoffee
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