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Long COVID can last for weeks, months, or even years and can be debilitating. There is no specific test to diagnose Long COVID, and healthcare providers consider your health history, previous COVID-19 diagnosis, and symptoms to make a diagnosis, according to the CDC.
If you’ve had COVID-19 and still can’t shake the lingering effects weeks or even months later, you may be experiencing what’s known as Long COVID, or Post-COVID Syndrome. This condition can continue to affect your energy, focus, digestion, and overall well-being long after the initial infection has passed.
If your doctor has ruled out anything serious, the most likely cause of your ongoing symptoms is chronic inflammation. This is where the Eat Burn Sleep anti-inflammatory lifestyle can make a real difference.
Long COVID is now understood to be linked to immune system dysregulation caused by the virus. When COVID-19 enters the body, it can trigger what’s called a “cytokine storm”, an excessive immune response that drives inflammation throughout the body. This chronic inflammation is what makes recovery more difficult and can lead to prolonged symptoms.
Several factors increase the likelihood of developing Long COVID, including having had a more severe case of the virus, living with a pre-existing inflammatory condition, following a poor diet, or being physically inactive. When the immune system is already under pressure, the body is more vulnerable, and symptoms are more likely to persist.
Long COVID is defined by symptoms that continue for weeks or even months after the initial infection. While it was once believed to last only 2–3 weeks, it’s now clear that some people experience symptoms for over 12 weeks.
It appears to be more common in women than men, even though men often have more severe initial symptoms. Research also shows that one in five people who have had COVID-19 go on to develop Long COVID. In fact, a study from King’s College London found that around 80% of people still report symptoms after one month.
The good news is that with the right approach—one that reduces inflammation and supports immune health—recovery is absolutely possible.
Symptoms of Long COVID
Long Covid can present itself with varying symptoms. These symptoms do not have to be all present simultaneously; they can come and go.
The EBS lifestyle is designed to lower inflammation through a science-backed, gut-friendly approach. With a focus on diet, movement, and mindset, it promotes long-term recovery, not just temporary relief.
Because 70% of the immune system resides in the gut, restoring gut diversity is essential. EBS recipes are rich in anti-inflammatory, immune-supporting nutrients and free from foods that promote inflammation.
This holistic method includes neuroplasticity exercises and tailored movement to support physical and mental recovery. Members report fast improvements and long-term resilience.
With access to expert IBD and inflammation advice, daily support, and the Long COVID recovery section, EBS members are empowered to heal at their own pace, with tools that are simple, enjoyable, and sustainable.
Treatment
Eat Burn Sleep members get access to expert advice designed to support recovery from COVID-19 and Long COVID. This includes clear, practical guidance on which foods to focus on and which to avoid, along with lifestyle strategies and supplement recommendations to help reduce inflammation, support immunity, and aid recovery.
The advice is easy to follow and grounded in the latest understanding of how nutrition, movement, and daily habits influence recovery and long-term health. Whether you’re dealing with fatigue, brain fog, or lingering symptoms, this guidance helps you take a structured, sustainable approach to feeling better.
Feeling Great in Week 4 of the Reset!
Week 4 of the reset and feeling so great. I’ve just rejoined the platform after being a member a while ago.
I knew how to follow the lifestyle, but rejoining has helped me reincorporate those bad habits.
The biggest change for me has been the increased mental focus and energy throughout the day.
As a long COVID sufferer, I have tried some supplements in the past which helped to an extent, but the diet and lifestyle changes made all the difference. I feel like myself again.
I also have PCOS, so blood sugar management is key for me, and I don’t experience crashes after my meals. I underestimated the power of walking and love the movement videos.
I’m so pleased to have rejoined and look forward to continuing the EBS lifestyle to support my health.
Support During COVID!
I’d been told that an anti-inflammatory lifestyle would help me during COVID.
All the lovely recipes on the site were a wonderful mood booster and definitely made me feel better — plus, the rest of the family loved the food too!
Healing Long COVID Symptoms with Your Protocol!
Your protocol really helped me with some of my long COVID symptoms, such as diarrhea and skin rashes, and it also lowered my HbA1c (average blood glucose).
Breezing Through COVID While Pregnant!
I had COVID a few weeks ago (while pregnant and unvaxxed), but being on the lifestyle—I swear—helped so, so much.
I felt a little flu-like for a day or two, then absolutely fine. So thank you!
Relief After Just One Day!
I’m on my 2nd day of the EBS lifestyle due to Post-COVID headaches and pregnancy.
Yesterday was my first day without a headache in 3 weeks — such a huge relief!
How the Lifestyle Helped Me Through COVID!
I learned I had COVID and switched to the lifestyle; I think it helped me not to get worse.
Feeling Like Myself Again!
On January 1st, 2020, I got COVID before it was even a thing. The virus threw me off working out, and it took me 8 weeks to recover. Just as I was trying to get back on track, I found myself in the middle of a worldwide pandemic!
I was completely thrown off my healthy eating habits, and lockdown drinking became a thing. I gained about 15kg, and my body insecurity reached its absolute maximum.
About 6 weeks ago, I bit the bullet and joined the Eat Burn Sleep lifestyle — and I must say, it’s the second-best thing I’ve done this year! I finished the reset just before Christmas, feeling like MYSELF again for the first time this year.
Weight loss aside, I was seriously concerned about my health and immune system, and the lifestyle brought me back to the mental state I needed to be in. I have no plans to stop — this isn’t a diet, it’s a lifestyle!
If your balance was thrown off by the chaos of 2020, I highly recommend checking her out and joining the lifestyle!
A Physician’s Praise for a Truly Transformative Lifestyle!
I have been so impressed with your work over the last couple of years that I’ve been following you. I’m a physician (Cardiologist and Internist), and I was introduced to you by my husband, who follows your EBS lifestyle religiously for his GI issues — and you have helped him enormously.
What stands out most is your thorough research — not only into nutrition and making food anti-inflammatory to promote well-being, but also into a wide range of medical conditions, their disease processes, and how what we eat contributes to their progression or regression.
We truly are what we eat. Your positive attitude, movement sessions, and well-educated perspective are what make your lifestyle stand out. It truly works for those who follow it and will stand the test of time.
You have no idea how much you’ve helped my husband, and as a result of his eating this way, I do as well. I feel healthier and more balanced.
Thank you for continuously spreading well-informed and well-researched information.
I cannot recommend the website enough!
Everyone should subscribe to make a lifestyle change which is easy to follow.
Following Eat Burn Sleep lifestyle for a couple of years now has definitely helped me during COVID. I have continued to work in the office even though co-workers around me have been sick.
I attribute this to my healthy eating and lifestyle.
I consider myself Yalda’s biggest fan! Thank you from the bottom of my heart, you have added to my life in the last few years and I appreciate your time, effort and feedback.
Keep up the great work; you are touching my life and many others.
From Long COVID to a New Life!
I started following Yalda a few months ago, and ever since catching COVID in March 2020, more than anything, I just wanted to feel better — I was diagnosed with LONG COVID.
I never had the encouragement or motivation to even move from my sofa due to lockdown and being unwell. I had finally had enough. I had also become very overweight, and because of the severe body pain and shortness of breath from long COVID, I was unable to exercise or even be bothered to cook.
After seeing how much Yalda made sense in her stories and lives, I found the courage to sign up.
Just 4 weeks into the lifestyle, I feel so much better — happier, healthier, and more confident in myself. I’ve already lost nearly 5kg, but more than anything, I feel fresh.
I also had IBS, but I don’t get bloating anymore. My heartburn is non-existent, and I no longer get stomach cramps.
Overall, this lifestyle has completely changed me, and I’m confident that with more time, I’ll be in an even better place. I highly recommend this to anyone who wants to become a better, happier version of themselves.
Resting Post-Vaccination – It Worked!
I listened to Yalda’s advice about resting, specifically laying down, post-vaccination. In her story, she said this helps work with the parasympathetic nervous system.
Several friends had experienced some flu-like symptoms the next day after their jab. They were all much physically fitter than me.
So, I thought about the advice and decided to rest and lay down after my vaccination. I’m 100% sure it helped as I had no symptoms the next day.
Thank you, Yalda!
A Journey Towards Healing – Feeling Better Every Day!
I suffer from severe endometriosis, which has had a debilitating effect on my quality of life. I have tried every pill under the sun to help with the severe pain. The side effects were astronomical, and I could not cope. I also struggle with anaemia and go for regular iron drips. My next step would be to have a hysterectomy. With the current COVID pandemic, it is not safe to be in a hospital right now.
I decided to try the lifestyle and pray that it helps so that I can live a full life. The first week of the reset was incredibly difficult. I got a bad flu and a terrible headache. As it turned out, I felt awful because I had COVID. I was on several medications, including antibiotics, and taking lots of vitamins.
With all of the challenges faced, I still lost 3.2kgs in the first week. I am still following the lifestyle 80% of the time. I still have COVID symptoms, but they have been decreasing with time.
I have so much more energy, I have lost almost 6kgs so far, and I am able to live an almost pain-free life.
Thank you for helping me!
Grateful for EBS – A Life-Changing Transformation!
As someone who suffered from long COVID severely before I joined EBS, I can vouch that your expertise and advice have helped me so much to the point that 4 months down the line, I have zero symptoms.
Forever grateful to you.
Successful Shots with EBS Lifestyle!
I listened to your advice to lay down after both shots, and the only reaction I had was a sore arm. I follow EBS, and so do two of my other friends, and they only had sore arms from Pfizer. Everyone else who we know who doesn’t follow a low-inflammation lifestyle had a much harsher reaction.
Relief from Long Covid Symptoms!
After having Long Covid and switching to the lifestyle, I now have little to no joint and muscle pain and no anxiety—all after just 6 weeks!
Finding Relief from Long COVID!
It is so painful having Long COVID, and it affects you severely — both mentally and physically.
Five weeks into the EBS lifestyle, I’ve noticed my joint pain is getting better.
I still can’t exercise as much as I would like to, but I know I will get better soon.
A Lifesaver in Crazy Times!
I just wanted to reach out and say thank you for the Eat Burn Sleep lifestyle. It’s truly been a lifesaver during these absolutely insane times.
I’ve been a member for a while, but I really began following it consistently since April—and the changes have been amazing. I feel less bloated, my skin has cleared up, and overall, I feel absolutely incredible.
Feeling Great in Week 4 of the Reset!
Week 4 of the reset and feeling so great. I’ve just rejoined the platform after being a member a while ago.
I knew how to follow the lifestyle, but rejoining has helped me reincorporate those bad habits.
The biggest change for me has been the increased mental focus and energy throughout the day.
As a long COVID sufferer, I have tried some supplements in the past which helped to an extent, but the diet and lifestyle changes made all the difference. I feel like myself again.
I also have PCOS, so blood sugar management is key for me, and I don’t experience crashes after my meals. I underestimated the power of walking and love the movement videos.
I’m so pleased to have rejoined and look forward to continuing the EBS lifestyle to support my health.
Support During COVID!
I’d been told that an anti-inflammatory lifestyle would help me during COVID.
All the lovely recipes on the site were a wonderful mood booster and definitely made me feel better — plus, the rest of the family loved the food too!
Healing Long COVID Symptoms with Your Protocol!
Your protocol really helped me with some of my long COVID symptoms, such as diarrhea and skin rashes, and it also lowered my HbA1c (average blood glucose).
Breezing Through COVID While Pregnant!
I had COVID a few weeks ago (while pregnant and unvaxxed), but being on the lifestyle—I swear—helped so, so much.
I felt a little flu-like for a day or two, then absolutely fine. So thank you!
Relief After Just One Day!
I’m on my 2nd day of the EBS lifestyle due to Post-COVID headaches and pregnancy.
Yesterday was my first day without a headache in 3 weeks — such a huge relief!
How the Lifestyle Helped Me Through COVID!
I learned I had COVID and switched to the lifestyle; I think it helped me not to get worse.
Feeling Like Myself Again!
On January 1st, 2020, I got COVID before it was even a thing. The virus threw me off working out, and it took me 8 weeks to recover. Just as I was trying to get back on track, I found myself in the middle of a worldwide pandemic!
I was completely thrown off my healthy eating habits, and lockdown drinking became a thing. I gained about 15kg, and my body insecurity reached its absolute maximum.
About 6 weeks ago, I bit the bullet and joined the Eat Burn Sleep lifestyle — and I must say, it’s the second-best thing I’ve done this year! I finished the reset just before Christmas, feeling like MYSELF again for the first time this year.
Weight loss aside, I was seriously concerned about my health and immune system, and the lifestyle brought me back to the mental state I needed to be in. I have no plans to stop — this isn’t a diet, it’s a lifestyle!
If your balance was thrown off by the chaos of 2020, I highly recommend checking her out and joining the lifestyle!
A Physician’s Praise for a Truly Transformative Lifestyle!
I have been so impressed with your work over the last couple of years that I’ve been following you. I’m a physician (Cardiologist and Internist), and I was introduced to you by my husband, who follows your EBS lifestyle religiously for his GI issues — and you have helped him enormously.
What stands out most is your thorough research — not only into nutrition and making food anti-inflammatory to promote well-being, but also into a wide range of medical conditions, their disease processes, and how what we eat contributes to their progression or regression.
We truly are what we eat. Your positive attitude, movement sessions, and well-educated perspective are what make your lifestyle stand out. It truly works for those who follow it and will stand the test of time.
You have no idea how much you’ve helped my husband, and as a result of his eating this way, I do as well. I feel healthier and more balanced.
Thank you for continuously spreading well-informed and well-researched information.
Your positive attitude, thoroughly researched and educated perspective are what makes your lifestyle stand out. We truly are what we eat!
I cannot recommend the website enough!
Everyone should subscribe to make a lifestyle change which is easy to follow.
Following Eat Burn Sleep lifestyle for a couple of years now has definitely helped me during COVID. I have continued to work in the office even though co-workers around me have been sick.
I attribute this to my healthy eating and lifestyle.
I consider myself Yalda’s biggest fan! Thank you from the bottom of my heart, you have added to my life in the last few years and I appreciate your time, effort and feedback.
Keep up the great work; you are touching my life and many others.
From Long COVID to a New Life!
I started following Yalda a few months ago, and ever since catching COVID in March 2020, more than anything, I just wanted to feel better — I was diagnosed with LONG COVID.
I never had the encouragement or motivation to even move from my sofa due to lockdown and being unwell. I had finally had enough. I had also become very overweight, and because of the severe body pain and shortness of breath from long COVID, I was unable to exercise or even be bothered to cook.
After seeing how much Yalda made sense in her stories and lives, I found the courage to sign up.
Just 4 weeks into the lifestyle, I feel so much better — happier, healthier, and more confident in myself. I’ve already lost nearly 5kg, but more than anything, I feel fresh.
I also had IBS, but I don’t get bloating anymore. My heartburn is non-existent, and I no longer get stomach cramps.
Overall, this lifestyle has completely changed me, and I’m confident that with more time, I’ll be in an even better place. I highly recommend this to anyone who wants to become a better, happier version of themselves.
Resting Post-Vaccination – It Worked!
I listened to Yalda’s advice about resting, specifically laying down, post-vaccination. In her story, she said this helps work with the parasympathetic nervous system.
Several friends had experienced some flu-like symptoms the next day after their jab. They were all much physically fitter than me.
So, I thought about the advice and decided to rest and lay down after my vaccination. I’m 100% sure it helped as I had no symptoms the next day.
Thank you, Yalda!
A Journey Towards Healing – Feeling Better Every Day!
I suffer from severe endometriosis, which has had a debilitating effect on my quality of life. I have tried every pill under the sun to help with the severe pain. The side effects were astronomical, and I could not cope. I also struggle with anaemia and go for regular iron drips. My next step would be to have a hysterectomy. With the current COVID pandemic, it is not safe to be in a hospital right now.
I decided to try the lifestyle and pray that it helps so that I can live a full life. The first week of the reset was incredibly difficult. I got a bad flu and a terrible headache. As it turned out, I felt awful because I had COVID. I was on several medications, including antibiotics, and taking lots of vitamins.
With all of the challenges faced, I still lost 3.2kgs in the first week. I am still following the lifestyle 80% of the time. I still have COVID symptoms, but they have been decreasing with time.
I have so much more energy, I have lost almost 6kgs so far, and I am able to live an almost pain-free life.
Thank you for helping me!
Grateful for EBS – A Life-Changing Transformation!
As someone who suffered from long COVID severely before I joined EBS, I can vouch that your expertise and advice have helped me so much to the point that 4 months down the line, I have zero symptoms.
Forever grateful to you.
Successful Shots with EBS Lifestyle!
I listened to your advice to lay down after both shots, and the only reaction I had was a sore arm. I follow EBS, and so do two of my other friends, and they only had sore arms from Pfizer. Everyone else who we know who doesn’t follow a low-inflammation lifestyle had a much harsher reaction.
Relief from Long Covid Symptoms!
After having Long Covid and switching to the lifestyle, I now have little to no joint and muscle pain and no anxiety—all after just 6 weeks!
Finding Relief from Long COVID!
It is so painful having Long COVID, and it affects you severely — both mentally and physically.
Five weeks into the EBS lifestyle, I’ve noticed my joint pain is getting better.
I still can’t exercise as much as I would like to, but I know I will get better soon.
A Lifesaver in Crazy Times!
I just wanted to reach out and say thank you for the Eat Burn Sleep lifestyle. It’s truly been a lifesaver during these absolutely insane times.
I’ve been a member for a while, but I really began following it consistently since April—and the changes have been amazing. I feel less bloated, my skin has cleared up, and overall, I feel absolutely incredible.
Long COVID is when you have COVID-19 symptoms (or other symptoms) for a more extended period of time after the initial onset of the disease. First, it was believed that the duration of Long COVID is 2-3 weeks, but it turns out it can go beyond 12 weeks.
It is more prevalent among women than men, and it generally affects people who had stronger symptoms when they caught the virus. People with mild symptoms of COVID-19 are at a lesser risk of developing Long COVID.
Generally, men experience stronger symptoms than women. But when it comes to Long COVID, despite that, women are more affected.
Long COVID affects 1 in 5 people, so 20% of people with COVID-19 will develop Long COVID. Also, a paper from Kings College in London showed that 80% of people who have caught the virus report symptoms after a month.
Symptoms of Long COVID
Long Covid can present itself with varying symptoms. These symptoms do not have to be all present simultaneously; they can come and go.
There is a strong link between non-communicable diseases, which are directly linked to chronic inflammation, and the complications from COVID-19 and the development of Long COVID. It is an abnormal immune response when there is low-grade inflammation running around the body, which expresses itself in different ways.
If you have Long COVID, the main steps to take (according to the paper from Kings College) are the following:
Also, it is essential to track a person’s level of stress with increased social support, physical exercise, and an adjusted diet. So what you need is the following:
Many factors around us fuel chronic inflammation, like toxins and pollution, which we can’t control. Focusing on the things you have control over, such as anti-inflammatory foods, anti-inflammatory movement, and mental wellness, can help you improve your immune response and lower your Long COVID symptoms.
People with Long COVID are more prone to catching covid again as their immunity is impaired. Chronic inflammation fuels Long COVID, but Long COVID creates extra inflammation within the body. This then deregulates the immune system even more, so it is a vicious cycle you must eliminate by changing your lifestyle.
Lifestyle
The best way to reduce your Long COVID symptoms is to follow the lifestyle as it is! Many people have reported wonderful results, with the pain gone within days of switching to the Eat Burn Sleep lifestyle.
Watch
Check out this video Yalda did about Long COVID below.
Google Chrome translates the text; therefore, you can choose the language of your preference to read the text. The videos will still be available only in English.
Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
Reboot and Revive
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