Modern Rituals by Exhale

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

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

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 “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 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