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Modern Rituals by Exhale

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by Exhale Healthy Coffee

5.0(1 reviews)

18 episodes

Updated Daily

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Podcast Overview

Ever wondered how the world’s most inspiring people start their day? How much coffee you should be drinking? Which wellness rituals are worth your time – and which are fads? Hosted by Exhale Coffee founder Alex Higham, Modern Rituals picks the brains of world-class athletes, biohackers, entrepreneurs, creatives, and health experts. Think How I Built This – but for your day. No elitist routines, no complicated jargon, no wallet-draining hacks. Just real, actionable habits that fit into everyday life. So brew a cup, put your headphones on, and discover the small rituals that fuel big lives.

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Publishing Since

11/27/2025

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Recent Episodes

April 21, 2026

Blueprint To Your Optimal Day - Round Table - Dr Rupy, Alex Manos

☕️ Brought to you by Exhale Coffee: <a href="https://exhalecoffee.com/" rel="ugc noopener noreferrer" target="_blank">https://exhalecoffee.com/</a>Alex is joined by Dr Rupy & Alex Manos to explore a practical blueprint for an optimal day across waking, nutrition, movement, work, and sleep. They discuss consistent wake times, fibre rich breakfasts, strength training, zone two cardio, sunlight exposure, and intentional routines shaped by life context such as parenting and workload. Supplements including creatine, omega three, magnesium, taurine, NAC, and CoQ10 are reviewed. The conversation emphasises flexibility, habit stacking, and aligning routines with purpose, recovery, and HRV feedback rather than rigid protocols, highlighting small repeatable behaviours that support long term metabolic, cognitive, and emotional resilience health.🎙️ About the guests:Dr Rupy Aujla is an NHS doctor, founder of The Doctor’s Kitchen, bestselling author and TV presenter. He’s known for turning evidence-based nutrition into everyday tools that help people eat, move and live better.Instagram: <a href="https://www.instagram.com/doctors_kitchen/" rel="ugc noopener noreferrer" target="_blank">https://www.instagram.com/doctors_kitchen/</a>Website: <a href="https://www.thedoctorskitchen.com/" rel="ugc noopener noreferrer" target="_blank">https://www.thedoctorskitchen.com/</a>Alex Manos is a functional medicine certified practitioner with a master’s in personalised nutrition. He’s the founder of Healthpath and creator of the Resilience Programme, specialising in gut health, breathwork and nervous system regulation.Website: <a href="https://my.healthpath.com/" rel="ugc noopener noreferrer" target="_blank">https://my.healthpath.com/</a>Instagram: <a href="https://www.instagram.com/alexandermanos/" rel="ugc noopener noreferrer" target="_blank">https://www.instagram.com/alexandermanos/</a>✍️ Key Topics<ul><li>Wake up habits</li><li>First things you consume in the morning</li><li>Morning inputs such as sunlight, movement, breathwork and learning</li><li>Breakfast timing and composition</li><li>Strength training</li><li>Cardio training</li><li>Workday structure and productivity habits</li><li>Evening routine and sleep practices</li></ul>🤝 Stay up to date with Modern Rituals podcast on:Instagram: <a href="https://www.instagram.com/yourexhale/" rel="ugc noopener noreferrer" target="_blank">https://www.instagram.com/yourexhale/</a>TikTok: <a href="https://www.tiktok.com/@yourexhale" rel="ugc noopener noreferrer" target="_blank">https://www.tiktok.com/@yourexhale</a>Facebook: <a href="https://www.facebook.com/yourexhale" rel="ugc noopener noreferrer" target="_blank">https://www.facebook.com/yourexhale</a>

April 7, 2026

Your Mindset Is Your Superpower, Hacks & Rituals - Richie Norton

Your Mindset Is Your Superpower, Hacks & Rituals I Richie Norton☕️ Brought to you by Exhale Coffee: <a href="https://exhalecoffee.com/">https://exhalecoffee.com/</a>In this episode, Alex sits down with Richie Norton, a coach, former professional rugby player, and founder focused on health, performance, recovery, and longevity. After injury ended his rugby career, he rebuilt from burnout and now helps people regulate their nervous system, improve resilience, and unlock more energy. In this conversation he explores a 72 hour water fast, morning routines, breathwork, recovery, strength and running, cold and heat exposure, and mindset. Core themes include self awareness, discipline, small consistent wins, and proving to yourself you are capable of more than you think. He emphasises simplicity over gimmicks, recovery as essential, and rituals that support long term vitality.✍️ Richie’s Modern Rituals:<ol><li>Wake up check in: mind, emotions</li><li>Morning sunlight</li><li>Hydrate w/ salt (no lemon if fasting)</li><li>Fasted run</li><li>Black coffee</li><li>Light movement when wake</li><li>Strength training 3 times a week</li><li>Breathing: down regulate before training</li></ol>Instagram: <a href="https://www.instagram.com/richienorton_/">https://www.instagram.com/richienorton_/</a>Website: <a href="https://richie-norton.com/#home">https://richie-norton.com/#home</a> ✍️ Key TopicsSelf-belief through small consistent winsNervous-system regulationRecovery as performance strategyBreathwork as an all day toolCircadian rhythm alignmentNature as a regulation environmentHybrid strength and endurance trainingFasting as mental training rather than just physiology 🤝 Stay up to date with Modern Rituals podcast on:Instagram: <a href="https://www.instagram.com/yourexhale/">https://www.instagram.com/yourexhale/</a>TikTok: <a href="https://www.tiktok.com/@yourexhale">https://www.tiktok.com/@yourexhale</a>Facebook: <a href="https://www.facebook.com/yourexhale">https://www.facebook.com/yourexhale</a>

March 24, 2026

Dirty Sanchez’s Matt Pritchard Breaks Down His Extreme Health Transformation

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

18 total episodes available

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Frequently asked questions

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What is Modern Rituals by Exhale?: Ever wondered how the world’s most inspiring people start their day? How much coffee you should be drinking? Which wellness rituals are worth your time – and which are fads?

Hosted by Exhale Coffee founder Alex Higham, Modern Rituals picks the brains of world-class athletes, biohackers, entrepreneurs, creatives, and health experts.

Think How I Built This – but for your day. No elitist routines, no complicated jargon, no wallet-draining hacks. Just real, actionable habits that fit into everyday life.

So brew a cup, put your headphones on, and discover the small rituals that fuel big lives.
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: Yes, this podcast regularly features guests.

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