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 bulbs

Stay up to date with Modern Rituals podcast on:

Instagram: @yourexhale

TikTok: @yourexhale

Facebook: https://www.facebook.com/yourexhale/

Follow Dr Rupy:

Instagram: @doctors_kitchen

TikTok: @doctors_kitchen

YouTube: @TheDoctorsKitchen

Try 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 supplements

00:52 – Meet Dr Rupy (intro)

01:38 – Quickfire round: ice baths, alcohol, creatine and breakfast

02:56 – Realistic morning routine

07:42 – Zone 2 cardio explained

08:45 – 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 take

17:57 – Time-restricted eating for weight loss and gut rest

21:26 – Are morning people actually healthier?

24:36 – Red meat and cancer risk

26:32 – What a doctor actually eats in a week

27:36 – High protein breakfast ideas

30:13 – Grounding, morning light and no-phone time

33:23 – Strength training over 40 (home and gym)

36:30 – The Murph workout explained

39:23 – Coffee routine: timing, tolerance and decaf month

44:43 – Bedtime routine fixes for better sleep

48:52 – How lighting affects your sleep

50:03 – Overrated health hacks: ice baths and supplements

51:38 – The one daily habit everyone needs: more protein

53:00 – Whole food protein sources that actually work

54:08 – Closing thoughts and what to try

#nutrition #healthpodcast #morningroutine