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