Modern Rituals by Exhale

☕️ 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 TopicsWake up habitsFirst things you consume in the morningMorning inputs such as sunlight, movement, breathwork and learningBreakfast timing and compositionStrength trainingCardio trainingWorkday structure and productivity habitsEvening 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

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:Wake up check in: mind, emotionsMorning sunlightHydrate w/ salt (no lemon if fasting)Fasted runBlack coffeeLight movement when wakeStrength training 3 times a weekBreathing: down regulate before trainingInstagram: https://www.instagram.com/richienorton_/Website: https://richie-norton.com/#home✍️ Key TopicsSelf-belief through small consistent winsNervous-system regulationRecovery as performance strategyBreathwork as an all day toolCircadian rhythm alignmentNature as a regulation environmentHybrid strength and endurance trainingFasting 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

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Matt:Instagram: @pritchardswidDirty Health: dirtyhealth.com#exhalecoffee #healthpodcast #dirtysanchez

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow TJ:Instagram: @tjpowerTJ's DOSE Lab: https://thedoselab.com/TJ's YouTube: @tjpowerofficial00:00 – Dopamine will never satisfy you (why you always want more)01:49 – The DOSE method explained: dopamine, oxytocin, serotonin, endorphins06:50 – ADHD & dopamine: why ADHD brains crave stimulation10:09 – Signs your dopamine is “fried” (boredom, focus, motivation)14:19 – Phone addiction fix: no phone in bedroom + morning dopamine rules31:34 – The “boredom barrier”: 15-min walk/run that sparks better decisions40:36 – Oxytocin vs dopamine: the calm chemical you’re missing52:45 – Sleep fixes: sunset light, avoid bright bathroom lights, wind-down01:00:21 – 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

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Dominique:Instagram: @dominiqueludwigBook: 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

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Angela:Instagram: @angelasfosterPodcast: 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-start00:00 Burnout to comeback: stress, depression & recovery04:03 Mental health reset: self-compassion & getting support08:05 Biological age explained: inflammation, VO₂ max, DEXA12:08 Daily movement hacks: NEAT, squats, stairs & VILPA16:11 Best cardio for longevity: Norwegian 4x4 training20:14 Strength training for aging well: muscle & injury prevention24:17 Nutrition fundamentals: protein, plants & energy28:20 Fasting & meal timing: the 12-hour rule32:23 Fasted training, cortisol & women’s recovery36:26 Anti-inflammatory health: omega-3 index, EPA vs DHA40:29 Tinned fish, mercury & clean ingredients44:32 Sleep optimisation: circadian rhythm & HRV48:35 Creatine for brain health & sleep deprivation52:38 Purpose & longevity: mindset, resilience & meaning56:41 Relationships & health: connection as medicine1:00:44 Nature therapy: walking, stress & forest bathing1:04:47 Final habits: stop working late + walk daily#biohack #healthpodcast #exhalecoffee

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/emailIn 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 patternsIf 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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/#productivity #biohacking #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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Davinia:Instagram: @daviniataylorWebsite: willpowders.comFacebook Group: For Fat Sake (FFS)00:00 – Biological age of 20: inflammation markers explained02:08 – What “biological age” really means04:16 – “White knuckling”: sugar, alcohol & addiction loops06:10 – Sleep as a longevity pillar (why modern life ruins it)08:08 – Grounding mats, circadian lighting & blue light blockers10:22 – Night routine stack: earplugs, melatonin, collagen & chamomile14:42 – The “4pm chill” hack: calming magnesium + family chaos18:20 – You can’t beat nature: food vs supplements (evolution wins)20:07 – Saturated fat, cholesterol & why the science is changing24:54 – Morning routine with 4 kids: eggs, bacon & fat-fuelled mornings26:38 – Coffee & anxiety: moldy beans, dopamine & the right ritual30:36 – Bacon debate: nitrates, local farming & ultra-processed food33:42 – Sobriety & gratitude: rewiring your brain under pressure35:53 – Ketones, electrolytes & the calm energy stack36:58 – Running for dopamine: nootropics, dog runs & runner’s high41:30 – Building a biohacking office: sauna, ice bath & Oura rings44:15 – Fat fasting & autophagy: reducing cravings and staying sharp50:41 – Carbs at night: the “carb coma” sleep strategy56:16 – Best daily habit: infrared sauna for stress + better sleep#daviniataylor #exhalecoffee #biohacking

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/emailIn 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: @yourexhaleTikTok: @yourexhaleFacebook: 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 Qs03:36 – Parkrun Power: 100+ Runs, Community Stories & Grace’s Finish-Line Bench07:32 – It’s Never Too Late to Start Running (Couch to 5K + Confidence Shifts)10:14 – Injuries & Comebacks: How to Adapt Training Instead of Quitting13:20 – Recovery Protocol for Runners: Ice First, Then Heat + Cold & Compression15:58 – Best Supplements for Recovery: Creatine, Collagen, Turmeric, Vitamin D, Magnesium20:33 – British Army PT Lessons: Discipline, Leadership, Resilience & Training Everyone23:55 – Army to Olympics: “Corporal Holmes”, Qualifying Fast & The ‘What If’ Mindset27:56 – Pro Runner Training Week: Twice-a-Day Sessions, Speed Endurance & Intensity30:01 – Heart Rate Training Myth: Why “Numbers-Only” Can Hold You Back33:35 – Training Now: Long Runs, Intervals & Fartlek (Plus Gym Alternatives in Winter)43:21 – Strength Training for Longevity: Bone Density, Menopause & Lifting Smarter51:58 – Daily Mobility Routine: Staying Supple, Preventing Injury & Running Consistently55:01 – Nutrition for Performance (and Real Life): Balance, Protein, Race Prep & Recovery1:04:29 – Menopause & Training: Strength Loss, Joint Pain, HRT + Anti-Inflammatory Support1:10:04 – Final 3: Stop Procrastinating, Protect “Me Time” + Athena Effect Event#kellyholmes #damekellyholmes #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/emailIn 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 mindStay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Alex Manos on:Instagram: @alexandermanosYouTube: @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 myths01:50 – What resilience really means (and why it’s hard to define)04:30 – Hormesis explained: Why small stress builds long-term resilience07:50 – How to know when stress becomes harmful (and where people go wrong)08:55 – HRV explained: What heart rate variability actually tells you11:20 – Low vs high HRV: Stress, burnout and nervous system states14:40 – Using HRV to guide training, recovery and illness17:45 – Why health tracking can increase anxiety for some people18:55 – Physical resilience explained: Returning to baseline vs burnout21:20 – Gut health and microbiome resilience24:05 – Fibre intake explained: The most underrated longevity tool26:25 – Supplements vs foundations: Why fibre beats biohacks27:50 – Exercise and resilience: Strength, muscle and ageing30:15 – Do you really need the gym to stay strong?32:00 – Movement, strength and everyday resilience34:35 – Mental resilience: Values, focus and decision-making37:10 – How to identify your values and long-term direction39:45 – Emotional resilience and managing stress responses42:35 – Social connection and community as a health pillar45:15 – Breathwork for nervous system regulation47:10 – Why most people add too many habits (and should subtract instead)49:10 – Cold water therapy explained: Benefits, risks and myths51:20 – Cold exposure for immunity, recovery and mental resilience54:00 – How often to do cold water therapy (and who should avoid it)56:00 – Face dunking, vagus nerve stimulation and cold showers58:40 – Building mental resilience through discomfort01:01:00 – Simple daily breathwork practices anyone can start01:03:40 – Spiritual resilience and staying grounded during stress01:06:55 – Preparing for adversity before it happens01:09:40 – The most overrated health advice01:11:00 – One daily habit everyone should add01:14:00 – Where to find Alex + current projects#longevity #chronicstress #exhalecoffee