Modern Rituals by Exhale

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Matt:Instagram: @pritchardswidDirty Health: dirtyhealth.com#exhalecoffee #healthpodcast #dirtysanchez

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow TJ:Instagram: @tjpowerTJ's DOSE Lab: https://thedoselab.com/TJ's YouTube: @tjpowerofficial00:00 – Dopamine will never satisfy you (why you always want more)01:49 – The DOSE method explained: dopamine, oxytocin, serotonin, endorphins06:50 – ADHD & dopamine: why ADHD brains crave stimulation10:09 – Signs your dopamine is “fried” (boredom, focus, motivation)14:19 – Phone addiction fix: no phone in bedroom + morning dopamine rules31:34 – The “boredom barrier”: 15-min walk/run that sparks better decisions40:36 – Oxytocin vs dopamine: the calm chemical you’re missing52:45 – Sleep fixes: sunset light, avoid bright bathroom lights, wind-down01:00:21 – 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

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.

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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Angela:Instagram: @angelasfosterPodcast: 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-start00:00 Burnout to comeback: stress, depression & recovery04:03 Mental health reset: self-compassion & getting support08:05 Biological age explained: inflammation, VO₂ max, DEXA12:08 Daily movement hacks: NEAT, squats, stairs & VILPA16:11 Best cardio for longevity: Norwegian 4x4 training20:14 Strength training for aging well: muscle & injury prevention24:17 Nutrition fundamentals: protein, plants & energy28:20 Fasting & meal timing: the 12-hour rule32:23 Fasted training, cortisol & women’s recovery36:26 Anti-inflammatory health: omega-3 index, EPA vs DHA40:29 Tinned fish, mercury & clean ingredients44:32 Sleep optimisation: circadian rhythm & HRV48:35 Creatine for brain health & sleep deprivation52:38 Purpose & longevity: mindset, resilience & meaning56:41 Relationships & health: connection as medicine1:00:44 Nature therapy: walking, stress & forest bathing1:04:47 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/emailIn 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 patternsIf 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: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/#productivity #biohacking #exhalecoffee

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.

Dame Kelly Holmes, double Olympic gold medallist and former British Army PT instructor, shares how she keeps moving for life. She talks Parkrun community, Couch to 5K beginnings, injury recovery protocols and smart strength work. Conversations cover interval training, daily mobility, supplements and navigating menopause while staying resilient and motivated.

In this enlightening conversation, Alex Manos, a functional medicine practitioner and gut health expert, delves into the multifaceted nature of resilience. He breaks down its four quadrants—physical, mental, emotional, and spiritual—offering insights into the role of hormesis in building strength. Alex emphasizes practical strategies like strength training, fiber-rich diets, and breathwork while debunking the myth of over-complication in health. Listeners will learn how to harness HRV, cultivate mental toughness, and embrace simple rituals for long-lasting well-being.

Kevin O'Neill, founder of Breatheolution and a trauma-informed cold water therapist, shares insights on the right way to approach cold water therapy. He discusses common mistakes people make, like hyperventilating before immersion, and emphasizes the importance of intention and gradual exposure. Kevin elaborates on the benefits of cold water for resilience and immunity, while also warning against excessive stress stacking. He provides practical tips for safely incorporating cold exposure into daily routines, ensuring a cautious yet effective approach.

Laird Hamilton, a big-wave surfing pioneer and entrepreneur, shares his incredible fitness philosophy at 61. He emphasizes daily rituals, from an espresso-laden morning routine to ocean-inspired movement. Laird discusses the importance of breathwork, cold exposure, and intuitive training tailored to the surf. He reflects on overcoming ego and the necessity of patience in personal growth. Advocating for a flexible diet and nature's role in well-being, he inspires listeners to walk, breathe, and embrace curiosity.