Modern Rituals by Exhale

Exhale Healthy Coffee

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.

  1. 21 APR

    Blueprint To Your Optimal Day - Round Table - Dr Rupy, Alex Manos

    ☕️ 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 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

    1hr 32min

  2. 7 APR

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

    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 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

    1hr 13min

  3. 24 MAR

    Dirty Sanchez’s Matt Pritchard Breaks Down His Extreme Health Transformation

    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

    47 min
  4. Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power

    10 MAR

    Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power

    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

    1hr 13min
  5. The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig

    24 FEB

    The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig

    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

    1hr 10min
  6. The Longevity 7: Daily Habits That Made Me 20 Years 'Younger' With Angela Foster

    17 FEB

    The Longevity 7: Daily Habits That Made Me 20 Years 'Younger' With Angela Foster

    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

    1hr 7min
  7. 10 Health Habits That High Performers Swear By (make 2026 your best year yet)

    10 FEB

    10 Health Habits That High Performers Swear By (make 2026 your best year yet)

    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

    29 min
  8. The Easiest Biohacks For Longevity, Energy & Beating Cravings – Davinia Taylor

    3 FEB

    The Easiest Biohacks For Longevity, Energy & Beating Cravings – Davinia Taylor

    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

    1hr 3min
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Trailer

About

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.

Information

  • Creator
    Exhale Healthy Coffee
  • Years Active
    2025 - 2026
  • Episodes
    18
  • Rating
    Explicit
  • Copyright
    © Exhale Healthy Coffee
  • Show Website
    Modern Rituals by Exhale

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