The 4pm 'Chill' Hack

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

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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