Modern Rituals by Exhale The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig
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Feb 24, 2026 Dominique Ludwig, a King's College London qualified nutritionist with 20+ years’ clinical practice and author of No Nonsense Nutrition, shares practical, science-led food strategies. She explains the Triple 30 framework, building the perfect plate, raw vs cooked veg timing, why snacking hijacks appetite, and simple kitchen hacks to boost fibre, protein and plant diversity.
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Microbial Diversity Needs Many Different Plants
- Think of your gut microbiome as a zoo that needs varied food types to keep different bacteria healthy.
- 30+ plants weekly includes grains, legumes, herbs, spices, nuts, seeds, coffee and dark chocolate as valid plant sources.
Eat Raw Veg At Lunch And Cook At Night
- Eat raw vegetables at lunch and cooked vegetables after midday to reduce evening bloating for sensitive digestions.
- Dominique recommends cooked evening meals because cooking reduces fermentation and eases digestion later in the day.
Stop Eating Within Three Hours Of Bed
- Stop eating late; finish meals ~3 hours before bed to improve sleep and digestion.
- Dominique and Alex report better deep sleep and less next-day stomach issues when avoiding food within three hours of bedtime.
