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

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

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

• Eggs

• Greek yogurt, chia & flax seeds, berries, kiwi

• Protein smoothie

• Form Nutrition protein powder

• Omega 3 (from algae or fish oil)

• Oily fish 3 times a week

• Minami supplements

• B12

• Creatine

• Electrolytes every morning

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Sarah Ann:

Instagram:@sarahannmacklin

TikTok: @livewellbewellpodcast

Sarah's substack: https://sarahmacklin.substack.com/

Sarah's podcast Live Well, Be Well: @livewellbewellsarah

00:00 – Quick-fire intro: phones, breakfast & male vs female nutrition

00:43 – Sarah’s morning routine & phone use limits

02:30 – Welcome Sarah Ann Macklin: nutritionist & Live Well Be Well host

03:17 – Why Sarah ditched “optimization culture” & discovered zone 2

05:12 – How Sarah structures zone 2 vs zone 4 training

07:31 – Strength training, muscle mass & women’s fear of “bulking”

09:59 – What a nutritionist actually eats for breakfast (and why protein wins)

13:51 – Intermittent fasting: why Sarah stopped (especially for women)

18:13 – Multi-day fasting: benefits, risks & who it might help

22:42 – Food psychology, disordered eating & why mindset changes metabolism

30:50 – Neurodiversity, ADHD/dyslexia & the power of omega-3s

36:23 – Supplements 101: omega-3, vitamin D, B12, creatine & electrolytes

42:21 – Travel, jet lag & Sarah’s recovery toolkit

47:11 – Male vs female nutrition, cycle tracking & training with your hormones

53:26 – Eating with your menstrual cycle: cravings, carbs & comfort food

56:17 – Habits Sarah is trying to stop (hello, bedtime phone…)

58:19 – Most overrated health advice & why discipline isn’t everything

1:00:14 – The #1 habit Sarah recommends: self-compassion

1:02:55 – Outro & where to find Sarah online

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

Facebook: https://www.facebook.com/yourexhale/

Follow Tony Riddle

Instagram: @thenaturallifestylist

TikTok: @naturallifestylist

YouTube: @thenaturallifestylist

Website: https://www.tonyriddle.com/home

Tony's next 10-month transformation program 'Redefining 50' starts in January 2026 so do check it out!

#naturalist #dailyroutine #grounding

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

• 3-4 reps of hot and cold

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Fenwick Ridley:

Instagram: @fenwickridley

TikTok: @gbiceviking

YouTube: @fenwickridley

Saunas with Fenwick: https://www.northumbriansauna.co.uk/about-5

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

00:00 Ice swimming in sub-zero temperatures (cold open)

02:32 Is there a temperature that’s too cold for the human body?

05:51 The mindset needed for cold water swimming

08:08 What competitive ice swimming actually involves

10:36 How ice swimmers train week to week

13:02 Chopping ice and training safely in frozen lakes

14:59 Listening to your body vs pushing through discomfort

17:16 Becoming friends with discomfort and pain

19:30 How sauna training improves cold tolerance

21:36 Why longer ice baths don’t mean more benefits

23:04 Brown fat explained and how to build it

26:01 Daily habits that increase cold tolerance

27:42 How beginners should start cold exposure

30:22 How long you actually need in cold water

32:22 Using cold exposure as a daily ritual

34:48 Breathing and mental preparation before cold exposure

36:40 Is cold exposure safe if you have Raynaud’s?

40:27 Understanding cold shock and afterdrop

44:17 The safest way to rewarm after cold water

48:03 Why jumping around after cold exposure can be dangerous

52:12 How to use sauna and cold for contrast therapy

55:01 Beginner guide to sauna and cold cycles

57:34 How often to do contrast therapy

1:00:43 Why hydration matters for cold and heat exposure

1:03:27 Swimming in the Arctic and extreme cold adventures

1:05:13 Habits to stop for better resilience

1:07:25 The daily habit everyone should build: discomfort

#icewater #coldwater #iceswimming

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

• High quality pre-natal

• Vaginal probiotic

• Oura ring

• Sensate

• Turn your wifi off overnight

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Grace Kingswell:

Instagram: @gracekingswell

Grace's website: https://www.gracekingswell.com/

Grace's podcast State of Mind: https://www.gracekingswell.com/my-podcast

Grace's podcast Two's Company: https://open.spotify.com/show/77x1bItC7xvo0UHs9Glgtg

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

00:00 – NHS pregnancy guidance is outdated + why Grace “bashes” Pregnacare

02:05 – Grace’s story: IVF, second pregnancy + what’s different this time

04:17 – “Breakfast doesn’t have to look like breakfast”: what to eat for fertility

06:06 – Eggs & veg, choline for fertility + Grace’s egg intolerance workaround

09:58 – First trimester survival mode + why prep before conception matters

12:09 – Pregnancy food fearmongering

13:14 – Caffeine debate: NHS guidance vs research + what Grace recommends

14:46 – Coffee & fertility: tolerance, cortisol, and exercise intensity considerations

18:33 – Fasting: why Grace is cautious (especially for women) + better timing if you do fast

21:09 – Trendy “intermittent fasting” patterns + should pregnant women avoid fasting?

23:26 – Ice baths & sauna in pregnancy: what’s safe, what’s not

25:03 – Lymph health: the “100 jumps” morning routine + why it matters

26:25 – Morning routine + circadian health: daylight exposure and avoiding blue light

27:22 – LEDs, circadian lighting, blue blockers + evening light hygiene

31:19 – Oil pulling & oral microbiome: why mouth health matters for fertility

33:42 – Morning brushing, tongue scraping + oil pulling best practices

35:33 – Fluoride vs hydroxyapatite toothpaste + mouth breathing and oral biofilm

37:50 – Fertility supplements: why quality matters + what Grace prioritises

39:25 – Sleep in pregnancy: progesterone effects, magnesium, glycine + realistic expectations

42:16 – Sleep trackers (Oura/Garmin), stress scores + what actually helps

44:10 – Sensate/vagus nerve stimulation + HRV improvements

46:54 – What HRV is + how to interpret it properly

48:32 – Closing Q1: habit to stop (and why Grace wants more weight training)

49:22 – Exercise in pregnancy: what to avoid starting mid-pregnancy + why strength matters

52:06 – Closing Q2 + Q3: veganism, daylight exposure + turning Wi-Fi off at night

52:54 – Where to find Grace + her podcasts & next steps

#icewater #coldwater #iceswimming

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

• Red bed

• Solargaze every morning

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Laird Hamilton:

Instagram: @lairdhamilton

TikTok: @thereallaridhamilton

Website: https://lairdhamilton.com/

Laird's wife Gabby Reece's podcast: https://open.spotify.com/show/3KWrxXEWEJ5MTsA6tyDGTh

00:00 – Surfing 100-foot waves

02:16 – What “real” big-wave surfing means

04:32 – Quitting alcohol + patience in midlife

06:38 – Beginner mindset: Curiosity over ego

08:44 – How surfers read waves

11:10 – Why routines matter after 60

13:25 – Laird Hamilton’s morning routine

15:47 – High-fat coffee + fasted training

18:16 – Endurance fuel: Fat vs protein

21:29 – Training intuitively after injuries

23:48 – Breathwork, heat + cold for durability

27:33 – Lifestyle training vs rigid routines

31:21 – Strength training for longevity

37:44 – Pool training: Lifting in water

39:59 – Cold exposure: Ice baths vs cold pools

43:13 – Food flexibility + metabolic resilience

45:56 – Sleep rules for recovery

50:22 – Sunlight, solar gazing + health

53:33 – Health hacks for city living

56:24 – Why nature is non-negotiable

1:00:25 – One habit to start tomorrow

1:04:19 – Where to find Laird Hamilton

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

#lairdhamilton #exhalecoffee #health

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

• Altitude mask

• Mouth taping before sleep

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Kevin O'Neill:

Instagram: @breatheolution

TikTok: @breatheolution

Website: https://breatheolution.com/

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

00:00 – Ice bath or sauna: Which should you choose?

02:30 – What temperature is best for cold water therapy?

05:10 – Why cold water triggers fight-or-flight

07:45 – Response vs reaction: The real goal of cold exposure

10:30 – Do cold showers improve immunity and resilience?

13:50 – Why breath work before ice baths can be dangerous

16:20 – How posture and body language affect cold tolerance

18:55 – Is colder always better? The truth about 5°C plunges

22:10 – Cold exposure, stress stacking and burnout risks

25:45 – Why cold water therapy isn’t for everyone

28:20 – Should you eat or drink coffee before cold exposure?

31:10 – How to breathe properly during cold water immersion

34:00 – Common cold water mistakes most people make

37:30 – Using heat and sauna to train stress resilience

40:20 – Breaking stress habits through discomfort

43:40 – Mouth taping, breathing and nervous system health

47:10 – CO₂ tolerance and the Bolt score explained

51:00 – One habit Kevin is trying to stop

54:00 – The most overrated health advice

55:40 – One daily ritual everyone should add

56:20 – Where to find Kevin and his work

#coldwater #coldwatertherapy #exhalecoffee

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

Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Alex Manos on:

Instagram: @alexandermanos

YouTube: @healthpath

Alex's resiliency program: https://www.alexmanos.co.uk/the-resiliency-program/

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

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

• Park run

• Couch to 5K

• Ice injuries immediately

• Hot and cold for injuries after 24 hours

• Creatine

• Turmeric and cumin

• Vitamin D

• Collagen

• Ashwagandha

• Interval training and fartleks to rebuild fitness

• 3-4 runs a week

• HIIT training

• Mobility every day

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

00:00 – Dame Kelly Holmes: Olympic Gold Mindset, Motivation & Quickfire Qs

03:36 – Parkrun Power: 100+ Runs, Community Stories & Grace’s Finish-Line Bench

07:32 – It’s Never Too Late to Start Running (Couch to 5K + Confidence Shifts)

10:14 – Injuries & Comebacks: How to Adapt Training Instead of Quitting

13:20 – Recovery Protocol for Runners: Ice First, Then Heat + Cold & Compression

15:58 – Best Supplements for Recovery: Creatine, Collagen, Turmeric, Vitamin D, Magnesium

20:33 – British Army PT Lessons: Discipline, Leadership, Resilience & Training Everyone

23:55 – Army to Olympics: “Corporal Holmes”, Qualifying Fast & The ‘What If’ Mindset

27:56 – Pro Runner Training Week: Twice-a-Day Sessions, Speed Endurance & Intensity

30:01 – Heart Rate Training Myth: Why “Numbers-Only” Can Hold You Back

33:35 – Training Now: Long Runs, Intervals & Fartlek (Plus Gym Alternatives in Winter)

43:21 – Strength Training for Longevity: Bone Density, Menopause & Lifting Smarter

51:58 – Daily Mobility Routine: Staying Supple, Preventing Injury & Running Consistently

55:01 – Nutrition for Performance (and Real Life): Balance, Protein, Race Prep & Recovery

1:04:29 – Menopause & Training: Strength Loss, Joint Pain, HRT + Anti-Inflammatory Support

1:10:04 – Final 3: Stop Procrastinating, Protect “Me Time” + Athena Effect Event

#kellyholmes #damekellyholmes #exhalecoffee

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

• All natural bed linen

• Bacon and eggs in the morning

• Black coffee first thing in the morning

• Gratitude list

• Run everyday

• Walk the verses and run the chorus of your favourite song

• Fat fasting

• Pop up infrared sauna

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Davinia:

Instagram: @daviniataylor

Website: willpowders.com

Facebook Group: For Fat Sake (FFS)

00:00 – Biological age of 20: inflammation markers explained

02:08 – What “biological age” really means

04:16 – “White knuckling”: sugar, alcohol & addiction loops

06:10 – Sleep as a longevity pillar (why modern life ruins it)

08:08 – Grounding mats, circadian lighting & blue light blockers

10:22 – Night routine stack: earplugs, melatonin, collagen & chamomile

14:42 – The “4pm chill” hack: calming magnesium + family chaos

18:20 – You can’t beat nature: food vs supplements (evolution wins)

20:07 – Saturated fat, cholesterol & why the science is changing

24:54 – Morning routine with 4 kids: eggs, bacon & fat-fuelled mornings

26:38 – Coffee & anxiety: moldy beans, dopamine & the right ritual

30:36 – Bacon debate: nitrates, local farming & ultra-processed food

33:42 – Sobriety & gratitude: rewiring your brain under pressure

35:53 – Ketones, electrolytes & the calm energy stack

36:58 – Running for dopamine: nootropics, dog runs & runner’s high

41:30 – Building a biohacking office: sauna, ice bath & Oura rings

44:15 – Fat fasting & autophagy: reducing cravings and staying sharp

50:41 – Carbs at night: the “carb coma” sleep strategy

56:16 – Best daily habit: infrared sauna for stress + better sleep

#daviniataylor #exhalecoffee #biohacking

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

• Davinia Taylor’s non-negotiable sleep upgrades

• Fenwick Ridley’s step-by-step cold shower protocol

• 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!

If you’ve been with us since episode one, this is your reminder of the habits worth keeping 💪

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

#productivity #biohacking #exhalecoffee

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

• 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

28:20 Fasting & meal timing: the 12-hour rule

32:23 Fasted training, cortisol & women’s recovery

36:26 Anti-inflammatory health: omega-3 index, EPA vs DHA

40:29 Tinned fish, mercury & clean ingredients

44:32 Sleep optimisation: circadian rhythm & HRV

48:35 Creatine for brain health & sleep deprivation

52:38 Purpose & longevity: mindset, resilience & meaning

56:41 Relationships & health: connection as medicine

1:00:44 Nature therapy: walking, stress & forest bathing

1:04:47 Final habits: stop working late + walk daily

#biohack #healthpodcast #exhalecoffee

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

• 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

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

• 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

06:50 – ADHD & dopamine: why ADHD brains crave stimulation

10:09 – Signs your dopamine is “fried” (boredom, focus, motivation)

14:19 – Phone addiction fix: no phone in bedroom + morning dopamine rules

31:34 – The “boredom barrier”: 15-min walk/run that sparks better decisions

40:36 – Oxytocin vs dopamine: the calm chemical you’re missing

52:45 – Sleep fixes: sunset light, avoid bright bathroom lights, wind-down

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

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

• Sauna and ice baths

🎙️ About the guest:

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

Your Mindset Is Your Superpower, Hacks & Rituals I Richie Norton

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

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.

✍️ Richie’s Modern Rituals:

1. Wake up check in: mind, emotions
2. Morning sunlight
3. Hydrate w/ salt (no lemon if fasting)
4. Fasted run
5. Black coffee
6. Light movement when wake
7. Strength training 3 times a week
8. Breathing: down regulate before training

Instagram: https://www.instagram.com/richienorton_/Website: https://richie-norton.com/#home

✍️ Key Topics

Self-belief through small consistent wins

Nervous-system regulation

Recovery as performance strategy

Breathwork as an all day tool

Circadian rhythm alignment

Nature as a regulation environment

Hybrid strength and endurance training

Fasting as mental training rather than just physiology

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: https://www.instagram.com/yourexhale/TikTok: https://www.tiktok.com/@yourexhaleFacebook: https://www.facebook.com/yourexhale

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

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.

Instagram: https://www.instagram.com/doctors_kitchen/

Website: https://www.thedoctorskitchen.com/

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.

Website: https://my.healthpath.com/Instagram: https://www.instagram.com/alexandermanos/

✍️ Key Topics

• Wake up habits
• First things you consume in the morning
• Morning inputs such as sunlight, movement, breathwork and learning
• Breakfast timing and composition
• Strength training
• Cardio training
• Workday structure and productivity habits
• Evening routine and sleep practices

🤝 Stay up to date with Modern Rituals podcast on:

Instagram: https://www.instagram.com/yourexhale/TikTok: https://www.tiktok.com/@yourexhaleFacebook: https://www.facebook.com/yourexhale