Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power

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

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/ [https://exhalecoffee.com/] 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: https://www.instagram.com/doctors_kitchen/ [https://www.instagram.com/doctors_kitchen/] Website: https://www.thedoctorskitchen.com/ [https://www.thedoctorskitchen.com/] 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: https://my.healthpath.com/ [https://my.healthpath.com/]Instagram: https://www.instagram.com/alexandermanos/ [https://www.instagram.com/alexandermanos/] ✍️ Key Topics * Wake up habits * First things you consume in the morning * Morning inputs such as sunlight, movement, breathwork and learning * Breakfast timing and composition * Strength training * Cardio training * Workday structure and productivity habits * Evening routine and sleep practices 🤝 Stay up to date with Modern Rituals podcast on: Instagram: https://www.instagram.com/yourexhale/ [https://www.instagram.com/yourexhale/]TikTok: https://www.tiktok.com/@yourexhale [https://www.tiktok.com/@yourexhale]Facebook: https://www.facebook.com/yourexhale [https://www.facebook.com/yourexhale]

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: https://exhalecoffee.com/ [https://exhalecoffee.com/] 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: 1. Wake up check in: mind, emotions 2. Morning sunlight 3. Hydrate w/ salt (no lemon if fasting) 4. Fasted run 5. Black coffee 6. Light movement when wake 7. Strength training 3 times a week 8. Breathing: down regulate before training Instagram: https://www.instagram.com/richienorton_/ [https://www.instagram.com/richienorton_/]Website: https://richie-norton.com/#home [https://richie-norton.com/#home] ✍️ Key Topics Self-belief through small consistent wins Nervous-system regulation Recovery as performance strategy Breathwork as an all day tool Circadian rhythm alignment Nature as a regulation environment Hybrid strength and endurance training Fasting as mental training rather than just physiology 🤝 Stay up to date with Modern Rituals podcast on: Instagram: https://www.instagram.com/yourexhale/ [https://www.instagram.com/yourexhale/]TikTok: https://www.tiktok.com/@yourexhale [https://www.tiktok.com/@yourexhale]Facebook: https://www.facebook.com/yourexhale [https://www.facebook.com/yourexhale]

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: @yourexhale TikTok: @yourexhale Facebook: https://www.facebook.com/yourexhale/ Follow Matt: Instagram: @pritchardswid Dirty Health: dirtyhealth.com #exhalecoffee #healthpodcast #dirtysanchez

Addicted To Your Phone? Rewire Your Brain (and life!) With Neuroscientist TJ Power

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: @yourexhale TikTok: @yourexhale Facebook: https://www.facebook.com/yourexhale/ Follow TJ: Instagram: @tjpower TJ's DOSE Lab: https://thedoselab.com/ TJ's YouTube: @tjpowerofficial 00:00 – Dopamine will never satisfy you (why you always want more) 01:49 – The DOSE method explained: dopamine, oxytocin, serotonin, endorphins 06:50 – ADHD & dopamine: why ADHD brains crave stimulation 10:09 – Signs your dopamine is “fried” (boredom, focus, motivation) 14:19 – Phone addiction fix: no phone in bedroom + morning dopamine rules 31:34 – The “boredom barrier”: 15-min walk/run that sparks better decisions 40:36 – Oxytocin vs dopamine: the calm chemical you’re missing 52:45 – Sleep fixes: sunset light, avoid bright bathroom lights, wind-down 01:00:21 – 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

The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig

Get ready for no nonsense nutrition with Dominique Ludwig! Can you fix cravings, energy crashes, and gut health — without counting calories or cutting carbs? ☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/ In this episode, Alex sits down with Dominique Ludwig — one of the UK’s leading nutritionists and author of No Nonsense Nutrition — to cut through the fear-mongering and make healthy eating simple again. They unpack her “Triple 30” framework (protein, fibre, plant diversity), how to build the perfect plate, why snacking can hijack appetite, and the small shifts that can improve bloating, sleep, mood and inflammation fast. Expect practical, real-world strategies you can actually stick to. 🎙️ About the guest: Dominique Ludwig is a King’s College London qualified nutritionist, nutritional therapist and a fellow of the British Association of Nutrition and Lifestyle Medicine. With 20+ years of clinical experience, she’s known for evidence-led, no-nonsense nutrition advice that helps people improve energy, gut health, cravings and long-term health. ✍️ Dominique's Modern Rituals: • Oily fish • Whole spelt flour, bulgar wheat, quinoa • Colourful fruit and veg • 30g protein per meal • 30g fibre per day • 30+ different plants a week • Raw veg in morning, cooked veg after lunch • Vegetable dicer • Avoid eating after 7pm • Oura ring • Monounsaturated fats • Omega 3 • Extra virgin olive oil • Focus on breakfast first • Sprinkle your food with nuts and seeds • Greek yogurt, flax seeds, kefir, berries • Eggs, Greek yogurt, garlic, herbs • Red lentil bagels 🤝 Stay up to date with Modern Rituals podcast on: Instagram: @yourexhale TikTok: @yourexhale Facebook: https://www.facebook.com/yourexhale/ Follow Dominique: Instagram: @dominiqueludwig Book: No Nonsense Nutrition (out 26 Feb in the UK) 📘 Buy Dominique's new book No Nonsense Nutrition here: https://dominiqueludwig.com/product/book/ #nutrition #nutritionist #exhalecoffee