Modern Rituals by Exhale

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

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Feb 3, 2026

Guest

Davinia Taylor

Davinia Taylor, biohacker, bestselling author and founder of WillPowders, shares practical longevity rituals from real life. She talks about sleep hacks, evening lighting and blue blockers. She discusses fat-fueled mornings, carb timing for sleep, cravings strategies and simple tools like saunas, grounding mats and quality coffee. Short, actionable rituals for busy lives.

01:03:25

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INSIGHT

Low-Fat Diets Changed Our Cravings

The low-fat era shifted people toward refined carbs and may have harmed mental and metabolic health.
Davinia argues saturated fat rhetoric contributed to addiction-like carb cravings and inflammation.

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ADVICE

Prioritise Quality Coffee, Not Quick Cups

Choose high-quality coffee and drink it slowly to avoid anxiety from poor beans.
Davinia warns moldy or low-quality coffee ramps anxiety and prefers black espresso from good beans.

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ADVICE

Fat-Fueled Mornings And Nootropic Boosts

Fuel the brain with fats and targeted nootropics for steady energy and motivation.
Davinia uses MCTs, ketone drinks, L-tyrosine and a dopamine precursor 'brain powder' pre-run to boost focus.

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Biological Age Explained

00:44 • 2min

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Addiction, Cravings and 'White Knuckling'

02:36 • 3min

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Why Sleep Is a Longevity Pillar

05:54 • 3min

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Bedroom Lighting and Grounding

08:40 • 48sec

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Blue-Blocking Glasses & Evening Routine

09:28 • 1min

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Sleep Habits: Timing and Tools

10:43 • 2min

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Chamomile, Collagen and Night Supplements

Food First: Evolutionary Nutrition

18:27 • 2min

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Rethinking Fat, Cholesterol and Heart Risk

20:41 • 4min

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Morning Routine: Fat-Fueled Start

24:39 • 2min

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Coffee Quality and Anxiety

Morning Movement and Nootropic Stack

32:51 • 4min

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Running, Motivation and Runners' High

36:31 • 5min

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Building a Biohacking Office

41:23 • 3min

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Fat-Fasting & Autophagy Strategy

44:08 • 6min

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Timing Carbs: Carb-Coma Sleep Strategy

49:57 • 2min

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Breaking Habits and Embracing ADHD Traits

52:15 • 2min

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Most Overrated Health Advice

54:18 • 2min

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Daily Habit to Add: Infrared Sauna

56:04 • 3min

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Where to Find Davinia & Willpowders

• Mentioned in 27 episodes

Grain Brain

David Perlmutter

Grain Brain by Dr. David Perlmutter reveals how carbohydrates, including those from whole grains and fruits, can trigger inflammatory responses in the body, leading to various health issues such as dementia, ADHD, epilepsy, anxiety, and depression. The book argues that a diet high in 'good fats' and low in carbs, especially those containing gluten or high in sugar, is crucial for cognitive function and long-term health. Dr. Perlmutter provides a 4-week plan with easy-to-follow strategies, recipes, and weekly goals to help readers maintain a healthy brain and reduce the risk of neurological diseases without relying on drugs.

#10784

• Mentioned in 5 episodes

Future Proof

David Atkinson

In 'Future Proof', Sam Harris, a divorced and overweight man facing eviction, is given a reprieve by participating in a medical research project. The treatment has an unexpected side effect: it transports him back to his childhood, allowing him to relive and potentially alter his past. The story focuses on Sam's relationship with Luci and explores themes of love, heartache, and redemption across multiple timelines. The book is praised for its emotional depth, humor, and life-affirming ending.

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

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