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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Introducing Modern Rituals: The New Health Podcast From Exhale Coffee
Thursday, November 27, 2025 • Duration 01:09
Are your morning habits helping you – or quietly draining your energy?
Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with doctor and nutrition expert Dr Rupy Aujla to cut through the wellness noise. From breakfast myths to caffeine timing, supplements, hydration and everyday routines, Rupy breaks his own weekly wellness routine into simple steps that you can follow too.
About the guest:
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.
Rupy's Modern Rituals:
• Luke warm water
• 15g creatine
* 2.5g fish oil
• CoQ10 (Ubiquinone)
• Venison
• Tofu and tempeh
• Oats, flax seeds, Chia, nuts & seeds, raisins, raw cacao, raw honey
• 7-8 eggs a week
• Black coffee
• Raw cacao, collagen and raw honey
• Candescent light bulbs
Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
Facebook: https://www.facebook.com/yourexhale/
Follow Dr Rupy:
Instagram: @doctors_kitchen
TikTok: @doctors_kitchen
YouTube: @TheDoctorsKitchen
Try Rupy's free recipes app for inspiration for a quick high protein healthy meal: https://www.thedoctorskitchen.com/?utm_medium=referral&utm_campaign=exhale-podcast-launch-dec2025&utm_source=exhale-comms
00:00 – Upgrade your staples, not your supplements
00:52 – Meet Dr Rupy (intro)
01:38 – Quickfire round: ice baths, alcohol, creatine and breakfast
02:56 – Realistic morning routine
07:42 – Zone 2 cardio explained
08:45 – Do you really need electrolytes?
09:06 – Omega-3 for heart health: how much do you need?
12:56 – Creatine benefits and how much to take
17:57 – Time-restricted eating for weight loss and gut rest
21:26 – Are morning people actually healthier?
24:36 – Red meat and cancer risk
26:32 – What a doctor actually eats in a week
27:36 – High protein breakfast ideas
30:13 – Grounding, morning light and no-phone time
33:23 – Strength training over 40 (home and gym)
36:30 – The Murph workout explained
39:23 – Coffee routine: timing, tolerance and decaf month
44:43 – Bedtime routine fixes for better sleep
48:52 – How lighting affects your sleep
50:03 – Overrated health hacks: ice baths and supplements
51:38 – The one daily habit everyone needs: more protein
53:00 – Whole food protein sources that actually work
54:08 – Closing thoughts and what to try
#nutrition #healthpodcast #morningroutine
Worth The Hype? Unlocking The Science Behind The Perfect Morning Routine – With Dr Rupy
Season 1 · Episode 1
Tuesday, December 2, 2025 • Duration 54:50
Are your morning habits helping you – or quietly draining your energy?
Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with doctor and nutrition expert Dr Rupy Aujla to cut through the wellness noise. From breakfast myths to caffeine timing, supplements, hydration and everyday routines, Rupy breaks his own weekly wellness routine into simple steps that you can follow too.
About the guest:
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.
Rupy's Modern Rituals:
• Luke warm water
• 15g creatine
* 2.5g fish oil
• CoQ10 (Ubiquinone)
• Venison
• Tofu and tempeh
• Oats, flax seeds, Chia, nuts & seeds, raisins, raw cacao, raw honey
• 7-8 eggs a week
• Black coffee
• Raw cacao, collagen and raw honey
• Candescent light bulbs
Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
Mastering Women’s Health: Fasting, Fitness & Food With Sarah Ann Macklin
Season 1 · Episode 2
Tuesday, December 9, 2025 • Duration 01:04:21
What healthy habits should you be prioritising when the media is throwing EVERYTHING at us?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, registered nutritionist and Live Well, Be Well podcast host Sarah Ann Macklin reveals just how different women’s bodies really are – and why most health advice still ignores that. She and Alex dig into why women shouldn’t be skipping breakfast, the role of protein in stabilising hormones, and how to tweak training across the month without becoming obsessive.
Sarah also shares how omega-3, B12 and creatine fit into a sane supplement routine, what neurodiversity (ADHD, dyslexia) has taught her about food and the brain, and why self-compassion might be the most powerful “health hack” of all.
This is a must-listen if you're trying to improve your own daily rituals, but don't know what to believe online or where to start. Sarah cuts through the noise and delivers hard-hitting, well researched facts.
🎙️ About the guest:
Sarah Ann Macklin is a registered nutritionist (AFN), host of the Live Well, Be Well podcast and former model with a first-class degree in human nutrition. She writes The Compassionate Cure Substack, exploring the intersection of food, psychology and modern wellbeing.
✍️ Sarah Ann's Modern Rituals:
• Zone 2 walking pace
• 1-2 runs a week
• Strength training
• Protein in the morning
Barefoot Running, Breathwork & No Furniture – Tony Riddle’s Natural Lifestyle Guide
Season 1 · Episode 3
Tuesday, December 16, 2025 • Duration 01:00:35
Could ditching the shoes & ditching your furniture be the best thing for your mind and body?
☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/
In this episode, Alex sits down with natural lifestyle pioneer Tony Riddle to explore the daily habits that reconnect us with how our bodies are meant to move, breathe and live. From barefoot running to posture, breathwork, cold exposure and rewilding our routines, Tony breaks down what we’ve lost in modern life – and how this is impacting our minds and bodies.
🎙️ About the guest:
Tony Riddle is a natural lifestyle coach, ultra-endurance athlete and author of Be More Human. His work focuses on rewilding modern life through movement, breath, nature and grounded, human-first habits.
✍️ Tony's modern rituals:
* No sitting furniture
* Run barefoot
* Wildsole or Earth runners shoes
* Red light therapy
* Daily grounding
* Wake up at 5am
* No eating after 6pm
* Train in the morning
* Circadian light bulbs
* The Breathing app
🤝 Stay up to date with Modern Rituals podcast on:
Instagram: @yourexhale
TikTok: @yourexhale
'Ice Viking’ Reveals How Just 2 Mins Of Cold Water Transforms Your Mind & Body – Fenwick Ridley
Season 1 · Episode 4
Tuesday, December 23, 2025 • Duration 01:08:31
What really happens to your mind and body in just two minutes of cold water?
📧 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 Fenwick Ridley, AKA the 'Ice Viking', to separate cold water facts from fiction. Fenwick shares what cold exposure actually does for stress, focus and resilience – why longer isn’t better, how to avoid common mistakes, and how anyone can safely build cold tolerance at home.This is cold therapy without the macho nonsense.
🎙️ About the guest:
Fenwick Ridley is the captain of Team GB Ice Swimming and an extreme cold exposure coach. Known as the “Ice Viking”, he competes in sub-zero waters and helps people use cold and heat to build resilience, recovery and mental strength — safely.
✍️ Fenwick's modern rituals:
• pool and open water swimming
• Ice bath & gym
• Sauna
• Burst training
• 30 sec - 2 min of cold water exposure
• Wearing shorts and T-shirts all year round
• Cold shower on shoulders first
• Conscious breathing
• Music & mantras
• Elite Hydrate
• Sugary drink
• Cocooning to warm up
• 10 min sauna at 100 degrees
Nutritional Therapist Reveals The Hard Truths Affecting Your Fertility – Grace Kingswell
Season 1 · Episode 5
Tuesday, December 30, 2025 • Duration 54:40
Is everything you’ve been told about fertility, pregnancy and “healthy routines” actually helping – or quietly working against you?
📧 Hear more health hacks and wellness news by subcribing to our (free!) newsletter: https://exhalecoffee.com/pages/email
In this episode of Modern Rituals, Alex sits down with Grace Kingswell to cut through the noise around fertility, pregnancy and everyday health habits. From protein-first breakfasts and fasting myths, to caffeine, supplements, light exposure and oral health, Grace shares what actually matters — and what’s wildly overhyped. Expect practical, sometimes uncomfortable truths about food, stress, exercise and modern wellness advice, grounded in real-world experience and current science.
🎙️ About the guest:
Grace Kingswell is a nutritional therapist (BANT, CNHC) with 7 years clinical experience. She supports couples on their fertility journey either trying naturally or with ART (IVF, ICSI) cycles. She specialises in fertility and complex cases (Autoimmunity, Mould etc) as well as early years childhood and starting solids.
✍️ Grace's modern rituals:
• Breakfast with protein, fat, fibre & carbs
• Eggs, veg, ferments, meat, sourdough
• Yogurt with whey protein, seeds & fruit
• 70% beef 30% beef liver mince meat
• Jump up and down x 100
• Morning daylight exposure
• Red lighting
• Oil pulling
• Fluoride free toothpaste
Fittest At 60+: Surfing Hero Laird Hamilton Reveals His Fitness Rituals
Season 1 · Episode 6
Tuesday, January 6, 2026 • Duration 01:05:51
At 61, Laird Hamilton is still performing at a level most people never reach – at any age. Here’s how.
📧 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 big-wave surfing pioneer Laird Hamilton to unpack the daily rituals that keep him strong, resilient, and fully alive well into his sixties. From breathwork, heat and cold exposure, and ocean movement, to mindset, recovery, and redefining what “ageing well” really means — this is a masterclass in long-term performance without shortcuts or gimmicks.
🎙️ About the guest:
Laird Hamilton is widely regarded as one of the greatest surfers of all time and a pioneer of tow-in surfing. Beyond the waves, he’s an entrepreneur, father of three, and lifelong advocate for movement, nature-based training, and sustainable high performance.
✍️ Laird's modern rituals:
• 4-6 espresso shots in the morning
• Shilajit and ocean minerals
• Morning shower
• Mineral water and lemon water
• High fat diet
• Protein and fats in coffee
• MCT oil, palm oil
• 6 raw eggs
• Breath work
• Strength training to failure
• Stick to a sleep schedule
• Hyperbaric chamber
The RIGHT Way To Use Cold Water For Immunity & Trauma – Kevin O’Neill
Season 1 · Episode 7
Tuesday, January 13, 2026 • Duration 59:11
What are most people getting wrong when it comes to cold water therapy?
📧 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 is joined by Kevin O’Neill – one of the UK’s leading cold water and breathwork practitioners – to cut through the noise around ice baths, cold showers and breathwork. Kevin explains why most people are doing cold exposure wrong, how stress, trauma and immunity all intersect, and how to use cold water as a tool for resilience rather than burnout. From breathwork safety to ideal temperatures, intention setting and common mistakes, this episode is essential listening for anyone experimenting with the cold.
🎙️ About the guest:
Kevin O’Neill is the founder of Breathevolution and a trauma-informed cold water therapist. He trains practitioners across the UK, works with PTSD, ADHD and anxiety, and is often described as the UK’s answer to Wim Hof – with a far more cautious, therapeutic approach.
✍️ Kevin's modern rituals:
• Cold shower every morning
• Wait an hour until cold water therapy
• ECG before cold water therapy
• Add cold to the end of your warm shower
• Start cold water therapy in the summer
• Wait an hour after coffee for cold water
• Empty stomach before cold water
• Step in on the exhale
• Change your seating in your sauna
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
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
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Try Rupy's free recipes app for inspiration for a quick high protein healthy meal: https://www.thedoctorskitchen.com/?utm_medium=referral&utm_campaign=exhale-podcast-launch-dec2025&utm_source=exhale-comms
00:00 – Upgrade your staples, not your supplements
00:52 – Meet Dr Rupy (intro)
01:38 – Quickfire round: ice baths, alcohol, creatine and breakfast
02:56 – Realistic morning routine
07:42 – Zone 2 cardio explained
08:45 – Do you really need electrolytes?
09:06 – Omega-3 for heart health: how much do you need?
12:56 – Creatine benefits and how much to take
17:57 – Time-restricted eating for weight loss and gut rest
21:26 – Are morning people actually healthier?
24:36 – Red meat and cancer risk
26:32 – What a doctor actually eats in a week
27:36 – High protein breakfast ideas
30:13 – Grounding, morning light and no-phone time
33:23 – Strength training over 40 (home and gym)
36:30 – The Murph workout explained
39:23 – Coffee routine: timing, tolerance and decaf month
44:43 – Bedtime routine fixes for better sleep
48:52 – How lighting affects your sleep
50:03 – Overrated health hacks: ice baths and supplements
51:38 – The one daily habit everyone needs: more protein
53:00 – Whole food protein sources that actually work
