Modern Rituals by Exhale

What does it really take to stay strong, fast and resilient as we age?📧 Hear more health hacks and wellness news by subscribing to our (free!) newsletter: https://exhalecoffee.com/pages/emailIn this episode of Modern Rituals, Alex sits down with double Olympic gold medallist Dame Kelly Holmes to unpack the habits, routines and mindset that have kept her moving for decades – long after elite sport.From Parkrun and injury recovery to strength training, mobility, menopause and mindset, Kelly shares what she’s learned through the highs of Olympic success and the lows of long-term injuries and hormonal change. This is a grounded, honest conversation about adapting your training, letting go of perfection, and building a body that lasts.🎙️ About the guest:Dame Kelly Holmes is a double Olympic champion, former British Army physical training instructor, speaker and founder of Athena Effect – an annual event supporting and inspiring women through key life transitions.🤝 Stay up to date with Modern Rituals podcast:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Dame Kelly Holmes:Instagram: @damekellyholmes ✍️ Kelly's Modern Rituals:• Hot bath and magnesium evening fore a big event• Park run• Couch to 5K• Ice injuries immediately• Hot and cold for injuries after 24 hours• Creatine• Turmeric and cumin• Vitamin D• Collagen• Ashwagandha• Interval training and fartleks to rebuild fitness• 3-4 runs a week• HIIT training• Mobility every day ☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/00:00 – Dame Kelly Holmes: Olympic Gold Mindset, Motivation & Quickfire Qs03:36 – Parkrun Power: 100+ Runs, Community Stories & Grace’s Finish-Line Bench07:32 – It’s Never Too Late to Start Running (Couch to 5K + Confidence Shifts)10:14 – Injuries & Comebacks: How to Adapt Training Instead of Quitting13:20 – Recovery Protocol for Runners: Ice First, Then Heat + Cold & Compression15:58 – Best Supplements for Recovery: Creatine, Collagen, Turmeric, Vitamin D, Magnesium20:33 – British Army PT Lessons: Discipline, Leadership, Resilience & Training Everyone23:55 – Army to Olympics: “Corporal Holmes”, Qualifying Fast & The ‘What If’ Mindset27:56 – Pro Runner Training Week: Twice-a-Day Sessions, Speed Endurance & Intensity30:01 – Heart Rate Training Myth: Why “Numbers-Only” Can Hold You Back33:35 – Training Now: Long Runs, Intervals & Fartlek (Plus Gym Alternatives in Winter)43:21 – Strength Training for Longevity: Bone Density, Menopause & Lifting Smarter51:58 – Daily Mobility Routine: Staying Supple, Preventing Injury & Running Consistently55:01 – Nutrition for Performance (and Real Life): Balance, Protein, Race Prep & Recovery1:04:29 – Menopause & Training: Strength Loss, Joint Pain, HRT + Anti-Inflammatory Support1:10:04 – Final 3: Stop Procrastinating, Protect “Me Time” + Athena Effect Event#kellyholmes #damekellyholmes #exhalecoffee

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.

Is everything you’ve been told about fertility, pregnancy and “healthy routines” actually helping – or quietly working against you?📧 Hear more health hacks and wellness news by subcribing to our (free!) newsletter: https://exhalecoffee.com/pages/emailIn this episode of Modern Rituals, Alex sits down with Grace Kingswell to cut through the noise around fertility, pregnancy and everyday health habits. From protein-first breakfasts and fasting myths, to caffeine, supplements, light exposure and oral health, Grace shares what actually matters — and what’s wildly overhyped. Expect practical, sometimes uncomfortable truths about food, stress, exercise and modern wellness advice, grounded in real-world experience and current science.🎙️ About the guest:Grace Kingswell is a nutritional therapist (BANT, CNHC) with 7 years clinical experience. She supports couples on their fertility journey either trying naturally or with ART (IVF, ICSI) cycles. She specialises in fertility and complex cases (Autoimmunity, Mould etc) as well as early years childhood and starting solids. ✍️ Grace's modern rituals:• Breakfast with protein, fat, fibre & carbs• Eggs, veg, ferments, meat, sourdough • Yogurt with whey protein, seeds & fruit• 70% beef 30% beef liver mince meat• Jump up and down x 100• Morning daylight exposure • Red lighting• Oil pulling• Fluoride free toothpaste• High quality pre-natal• Vaginal probiotic• Oura ring• Sensate• Turn your wifi off overnight🤝 Stay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Grace Kingswell:Instagram: @gracekingswellGrace's website: https://www.gracekingswell.com/Grace's podcast State of Mind: https://www.gracekingswell.com/my-podcastGrace's podcast Two's Company: https://open.spotify.com/show/77x1bItC7xvo0UHs9Glgtg☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/00:00 – NHS pregnancy guidance is outdated + why Grace “bashes” Pregnacare02:05 – Grace’s story: IVF, second pregnancy + what’s different this time04:17 – “Breakfast doesn’t have to look like breakfast”: what to eat for fertility06:06 – Eggs & veg, choline for fertility + Grace’s egg intolerance workaround09:58 – First trimester survival mode + why prep before conception matters12:09 – Pregnancy food fearmongering13:14 – Caffeine debate: NHS guidance vs research + what Grace recommends14:46 – Coffee & fertility: tolerance, cortisol, and exercise intensity considerations18:33 – Fasting: why Grace is cautious (especially for women) + better timing if you do fast21:09 – Trendy “intermittent fasting” patterns + should pregnant women avoid fasting?23:26 – Ice baths & sauna in pregnancy: what’s safe, what’s not25:03 – Lymph health: the “100 jumps” morning routine + why it matters26:25 – Morning routine + circadian health: daylight exposure and avoiding blue light27:22 – LEDs, circadian lighting, blue blockers + evening light hygiene31:19 – Oil pulling & oral microbiome: why mouth health matters for fertility33:42 – Morning brushing, tongue scraping + oil pulling best practices35:33 – Fluoride vs hydroxyapatite toothpaste + mouth breathing and oral biofilm37:50 – Fertility supplements: why quality matters + what Grace prioritises39:25 – Sleep in pregnancy: progesterone effects, magnesium, glycine + realistic expectations42:16 – Sleep trackers (Oura/Garmin), stress scores + what actually helps44:10 – Sensate/vagus nerve stimulation + HRV improvements46:54 – What HRV is + how to interpret it properly48:32 – Closing Q1: habit to stop (and why Grace wants more weight training)49:22 – Exercise in pregnancy: what to avoid starting mid-pregnancy + why strength matters52:06 – Closing Q2 + Q3: veganism, daylight exposure + turning Wi-Fi off at night52:54 – Where to find Grace + her podcasts & next steps#icewater #coldwater #iceswimming

What really happens to your mind and body in just two minutes of cold water? 📧 Hear more health hacks and wellness news by subscribing to our (free!) newsletter: https://exhalecoffee.com/pages/emailIn this episode of Modern Rituals, Alex sits down with Fenwick Ridley, AKA the 'Ice Viking', to separate cold water facts from fiction. Fenwick shares what cold exposure actually does for stress, focus and resilience – why longer isn’t better, how to avoid common mistakes, and how anyone can safely build cold tolerance at home.This is cold therapy without the macho nonsense.🎙️ About the guest:Fenwick Ridley is the captain of Team GB Ice Swimming and an extreme cold exposure coach. Known as the “Ice Viking”, he competes in sub-zero waters and helps people use cold and heat to build resilience, recovery and mental strength — safely.✍️ Fenwick's modern rituals:• pool and open water swimming• Ice bath & gym• Sauna• Burst training• 30 sec - 2 min of cold water exposure• Wearing shorts and T-shirts all year round • Cold shower on shoulders first• Conscious breathing• Music & mantras• Elite Hydrate• Sugary drink• Cocooning to warm up• 10 min sauna at 100 degrees• 3-4 reps of hot and cold🤝 Stay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Fenwick Ridley:Instagram: @fenwickridleyTikTok: @gbicevikingYouTube: @fenwickridleySaunas with Fenwick: https://www.northumbriansauna.co.uk/about-5☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/00:00 Ice swimming in sub-zero temperatures (cold open)02:32 Is there a temperature that’s too cold for the human body?05:51 The mindset needed for cold water swimming08:08 What competitive ice swimming actually involves10:36 How ice swimmers train week to week13:02 Chopping ice and training safely in frozen lakes14:59 Listening to your body vs pushing through discomfort17:16 Becoming friends with discomfort and pain19:30 How sauna training improves cold tolerance21:36 Why longer ice baths don’t mean more benefits23:04 Brown fat explained and how to build it26:01 Daily habits that increase cold tolerance27:42 How beginners should start cold exposure30:22 How long you actually need in cold water32:22 Using cold exposure as a daily ritual34:48 Breathing and mental preparation before cold exposure36:40 Is cold exposure safe if you have Raynaud’s?40:27 Understanding cold shock and afterdrop44:17 The safest way to rewarm after cold water48:03 Why jumping around after cold exposure can be dangerous52:12 How to use sauna and cold for contrast therapy55:01 Beginner guide to sauna and cold cycles57:34 How often to do contrast therapy1:00:43 Why hydration matters for cold and heat exposure1:03:27 Swimming in the Arctic and extreme cold adventures1:05:13 Habits to stop for better resilience1:07:25 The daily habit everyone should build: discomfort#icewater #coldwater #iceswimming

Could ditching the shoes & ditching your furniture be the best thing for your mind and body?☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/In this episode, Alex sits down with natural lifestyle pioneer Tony Riddle to explore the daily habits that reconnect us with how our bodies are meant to move, breathe and live. From barefoot running to posture, breathwork, cold exposure and rewilding our routines, Tony breaks down what we’ve lost in modern life – and how this is impacting our minds and bodies. 🎙️ About the guest:Tony Riddle is a natural lifestyle coach, ultra-endurance athlete and author of Be More Human. His work focuses on rewilding modern life through movement, breath, nature and grounded, human-first habits.✍️ Tony's modern rituals:* No sitting furniture * Run barefoot* Wildsole or Earth runners shoes * Red light therapy* Daily grounding * Wake up at 5am* No eating after 6pm* Train in the morning* Circadian light bulbs* The Breathing app🤝 Stay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Tony RiddleInstagram: @thenaturallifestylistTikTok: @naturallifestylistYouTube: @thenaturallifestylistWebsite: https://www.tonyriddle.com/homeTony's next 10-month transformation program 'Redefining 50' starts in January 2026 so do check it out!#naturalist #dailyroutine #grounding

What healthy habits should you be prioritising when the media is throwing EVERYTHING at us?☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/In this episode, registered nutritionist and Live Well, Be Well podcast host Sarah Ann Macklin reveals just how different women’s bodies really are – and why most health advice still ignores that. She and Alex dig into why women shouldn’t be skipping breakfast, the role of protein in stabilising hormones, and how to tweak training across the month without becoming obsessive.Sarah also shares how omega-3, B12 and creatine fit into a sane supplement routine, what neurodiversity (ADHD, dyslexia) has taught her about food and the brain, and why self-compassion might be the most powerful “health hack” of all.This is a must-listen if you're trying to improve your own daily rituals, but don't know what to believe online or where to start. Sarah cuts through the noise and delivers hard-hitting, well researched facts.🎙️ About the guest:Sarah Ann Macklin is a registered nutritionist (AFN), host of the Live Well, Be Well podcast and former model with a first-class degree in human nutrition. She writes The Compassionate Cure Substack, exploring the intersection of food, psychology and modern wellbeing.✍️ Sarah Ann's Modern Rituals:• Zone 2 walking pace• 1-2 runs a week• Strength training• Protein in the morning• Eggs• Greek yogurt, chia & flax seeds, berries, kiwi• Protein smoothie• Form Nutrition protein powder• Omega 3 (from algae or fish oil)• Oily fish 3 times a week• Minami supplements • B12• Creatine• Electrolytes every morning🤝 Stay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Sarah Ann:Instagram:@sarahannmacklinTikTok: @livewellbewellpodcastSarah's substack: https://sarahmacklin.substack.com/Sarah's podcast Live Well, Be Well: @livewellbewellsarah00:00 – Quick-fire intro: phones, breakfast & male vs female nutrition00:43 – Sarah’s morning routine & phone use limits02:30 – Welcome Sarah Ann Macklin: nutritionist & Live Well Be Well host03:17 – Why Sarah ditched “optimization culture” & discovered zone 205:12 – How Sarah structures zone 2 vs zone 4 training07:31 – Strength training, muscle mass & women’s fear of “bulking”09:59 – What a nutritionist actually eats for breakfast (and why protein wins)13:51 – Intermittent fasting: why Sarah stopped (especially for women)18:13 – Multi-day fasting: benefits, risks & who it might help22:42 – Food psychology, disordered eating & why mindset changes metabolism30:50 – Neurodiversity, ADHD/dyslexia & the power of omega-3s36:23 – Supplements 101: omega-3, vitamin D, B12, creatine & electrolytes42:21 – Travel, jet lag & Sarah’s recovery toolkit47:11 – Male vs female nutrition, cycle tracking & training with your hormones53:26 – Eating with your menstrual cycle: cravings, carbs & comfort food56:17 – Habits Sarah is trying to stop (hello, bedtime phone…)58:19 – Most overrated health advice & why discipline isn’t everything1:00:14 – The #1 habit Sarah recommends: self-compassion1:02:55 – Outro & where to find Sarah online

Are your morning habits helping you – or quietly draining your energy?Brought to you by Exhale Coffee: https://exhalecoffee.com/In this episode, Alex sits down with doctor and nutrition expert Dr Rupy Aujla to cut through the wellness noise. From breakfast myths to caffeine timing, supplements, hydration and everyday routines, Rupy breaks his own weekly wellness routine into simple steps that you can follow too. About the guest: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.Rupy's Modern Rituals:• Luke warm water• 15g creatine* 2.5g fish oil • CoQ10 (Ubiquinone)• Venison• Tofu and tempeh• Oats, flax seeds, Chia, nuts & seeds, raisins, raw cacao, raw honey• 7-8 eggs a week• Black coffee• Raw cacao, collagen and raw honey• Candescent light bulbsStay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Dr Rupy:Instagram: @doctors_kitchenTikTok: @doctors_kitchenYouTube: @TheDoctorsKitchenTry Rupy's free recipes app for inspiration for a quick high protein healthy meal: https://www.thedoctorskitchen.com/?utm_medium=referral&utm_campaign=exhale-podcast-launch-dec2025&utm_source=exhale-comms 00:00 – Upgrade your staples, not your supplements00:52 – Meet Dr Rupy (intro)01:38 – Quickfire round: ice baths, alcohol, creatine and breakfast02:56 – Realistic morning routine 07:42 – Zone 2 cardio explained08:45 – Do you really need electrolytes?09:06 – Omega-3 for heart health: how much do you need?12:56 – Creatine benefits and how much to take17:57 – Time-restricted eating for weight loss and gut rest21:26 – Are morning people actually healthier?24:36 – Red meat and cancer risk26:32 – What a doctor actually eats in a week27:36 – High protein breakfast ideas30:13 – Grounding, morning light and no-phone time33:23 – Strength training over 40 (home and gym)36:30 – The Murph workout explained39:23 – Coffee routine: timing, tolerance and decaf month44:43 – Bedtime routine fixes for better sleep48:52 – How lighting affects your sleep50:03 – Overrated health hacks: ice baths and supplements51:38 – The one daily habit everyone needs: more protein53:00 – Whole food protein sources that actually work54:08 – Closing thoughts and what to try#nutrition #healthpodcast #morningroutine

Are your morning habits helping you – or quietly draining your energy?Brought to you by Exhale Coffee: https://exhalecoffee.com/In this episode, Alex sits down with doctor and nutrition expert Dr Rupy Aujla to cut through the wellness noise. From breakfast myths to caffeine timing, supplements, hydration and everyday routines, Rupy breaks his own weekly wellness routine into simple steps that you can follow too. About the guest: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.Rupy's Modern Rituals:• Luke warm water• 15g creatine* 2.5g fish oil • CoQ10 (Ubiquinone)• Venison• Tofu and tempeh• Oats, flax seeds, Chia, nuts & seeds, raisins, raw cacao, raw honey• 7-8 eggs a week• Black coffee• Raw cacao, collagen and raw honey• Candescent light bulbsStay up to date with Modern Rituals podcast on:Instagram: @yourexhaleTikTok: @yourexhaleFacebook: https://www.facebook.com/yourexhale/Follow Dr Rupy:Instagram: @doctors_kitchenTikTok: @doctors_kitchenYouTube: @TheDoctorsKitchenTry Rupy's free recipes app for inspiration for a quick high protein healthy meal: https://www.thedoctorskitchen.com/?utm_medium=referral&utm_campaign=exhale-podcast-launch-dec2025&utm_source=exhale-comms 00:00 – Upgrade your staples, not your supplements00:52 – Meet Dr Rupy (intro)01:38 – Quickfire round: ice baths, alcohol, creatine and breakfast02:56 – Realistic morning routine 07:42 – Zone 2 cardio explained08:45 – Do you really need electrolytes?09:06 – Omega-3 for heart health: how much do you need?12:56 – Creatine benefits and how much to take17:57 – Time-restricted eating for weight loss and gut rest21:26 – Are morning people actually healthier?24:36 – Red meat and cancer risk26:32 – What a doctor actually eats in a week27:36 – High protein breakfast ideas30:13 – Grounding, morning light and no-phone time33:23 – Strength training over 40 (home and gym)36:30 – The Murph workout explained39:23 – Coffee routine: timing, tolerance and decaf month44:43 – Bedtime routine fixes for better sleep48:52 – How lighting affects your sleep50:03 – Overrated health hacks: ice baths and supplements51:38 – The one daily habit everyone needs: more protein53:00 – Whole food protein sources that actually work54:08 – Closing thoughts and what to try#nutrition #healthpodcast #morningroutine