The Eat Burn Sleep

Quick reference guide

Get the <em>EBS</em> app

<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://admin.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://admin.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

<h2>Preventing Alzheimer&#8217;s</h2>
<p>Hello Everyone!</p>
<p>I’m sure it must be frightening to hear you have the genetic markers for Alzheimer&#8217;s disease. However, please be assured that this doesn&#8217;t automatically mean that you will develop the condition.</p>
<p>Why? <strong>Because you have the power to prevent Alzheimer&#8217;s disease.</strong></p>
<p>It&#8217;s a bold statement, I know, but as with any inflammatory condition (which Alzheimer&#8217;s Disease is), you can use diet and lifestyle to minimize your risk of developing it.</p>
<p>In this article, I will tell you some facts about Alzheimer&#8217;s disease and explain how you can optimize your brain health and protect against cognitive decline.</p>
<p>Please share this post with anyone you know who is fearful of developing Alzheimer&#8217;s and anyone who cares for someone who has early signs of it. It might make a world of difference to their lives.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-80681" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_408043548-scaled-e1692275008117-300x199.jpeg" alt="" width="300" height="199" /></p>
<h2 data-menu="The Facts">Alzheimer&#8217;s and Inflammation: The Facts</h2>
<p>Let’s establish some of the facts about Alzheimer’s disease:</p>
<ul>
<li>Alzheimer&#8217;s disease is the most <a href="https://www.cdc.gov/aging/publications/features/Alz-Greater-Risk.html">common type of dementia</a>. There are an estimated 5.8 million people in the U.S. with Alzheimer&#8217;s disease and related dementias. Around 200,000 of these are under the age of 65.</li>
<li>Women are nearly twice as likely to be affected by Alzheimer’s than men.</li>
<li>The inflammation and cellular damage that leads to Alzheimer’s begins years before any symptoms appear.</li>
<li>There are many underlying causes of Alzheimer&#8217;s, which is why the search for a single drug cure will never work.</li>
</ul>
<p>Alzheimer&#8217;s is characterized by the appearance of amyloid plaques and knots of tau protein in brain tissue. However, this type of damage occurs in healthy brains as they age and doesn&#8217;t explain why some people develop Alzheimer&#8217;s and others don&#8217;t.</p>
<p>Scientists then discovered that chronic inflammation in the brain drives the progression of Alzheimer&#8217;s. It seems to be this combination of chronic inflammation alongside amyloid plaques and tau protein fibers that leads to Alzheimer’s.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-82915" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_309833872-300x200.jpeg" alt="A close up of a bowl of chips being eaten by a lady but only her torso is seen." width="300" height="200" /></p>
<h2 data-menu="Lifestyle Connection">Lifestyles Drive Alzheimer&#8217;s Risk</h2>
<p>Alzheimer’s and other forms of dementia are more prevalent now than 100 years ago. This is because our diets and lifestyles are radically different:</p>
<ul>
<li>We are exposed to more environmental toxins and chemicals in food. These toxins alter the gut microbiome and drive inflammation.</li>
<li>We do less exercise and movement.</li>
<li>We have less <a href="/ebs-blog/top-tip-for-better-sleep/" target="_blank" rel="noopener">good quality sleep</a>.</li>
<li>We eat junk foods that lack essential vitamins and minerals.</li>
</ul>
<p>All these factors combine to create a state of chronic inflammation that damages brain tissue, leading to dementia and Alzheimer’s.</p>
<p>&nbsp;</p>
<h2 data-menu="Gut Health">Alzheimer&#8217;s Disease and Gut Health</h2>
<p>To understand the origins of Alzheimer’s we need to look at gut health. Gut bacteria have a direct effect on brain health and inflammation. What we eat affects the balance of good and bad gut bacteria and can increase our risk of inflammation in the brain.</p>
<p>If we choose ultra-processed foods filled with refined sugar, processed fats, and chemical additives, we are choosing to damage the gut, promote inflammation, and increase our risk of developing dementia.</p>
<p>If we opt for anti-inflammatory foods that provide brain-healthy nutrients, then we are choosing to nourish our gut bacteria, minimize inflammation, and protect our brains against Alzheimer’s.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-80691" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_333383521-300x200.jpeg" alt="" width="300" height="200" /></p>
<h2 id="Sleep and Neuroinflammation">Sleep and Neuroinflammation</h2>
<p>How well we sleep influences our risk of developing neuroinflammation. Good quality sleep is vital for brain cell “housekeeping” and clearing away amyloid plaques in the brain. If you regularly get less than 7-9 hours’ sleep a night you are depriving your brain of the time it needs to do this repair work.</p>
<p>The Eat Burn Sleep lifestyle supports and promotes healthy sleep and we have specific advice for Insomnia. You might also like to read: <a href="/ebs-blog/what-happens-if-you-dont-sleep-enough/" target="_blank" rel="noopener">What Happens If You Don&#8217;t Sleep Enough?</a></p>
<p>&nbsp;</p>
<h2 id="Movement Affects Our Brains">Movement Affects Our Brains</h2>
<p>Exercise and movement stimulate blood flow and oxygen circulation to the brain. Brain cells get more nutrients and metabolic waste can be cleared away.</p>
<p>Our program includes a whole series of exercise and movement videos designed to improve your strength without increasing inflammation. Many regular forms of exercise are too strenuous. They spike your cortisol levels which then causes more inflammation.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-80696" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-300x207.jpeg" alt="" width="300" height="207" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-300x207.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-1024x707.jpeg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-768x530.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-87x60.jpeg 87w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121-130x90.jpeg 130w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_260714121.jpeg 1181w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2 id="Stress Response and Inflammation">Stress Response and Inflammation</h2>
<p>Stress is a massive factor in chronic inflammation and dementia. We each have the power to reduce the effects of stress and improve our resilience. Regular relaxation is crucial for cognitive wellbeing and we have a library of guided meditations for you to enjoy.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-80700" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/AdobeStock_473292380-300x200.jpeg" alt="" width="300" height="200" /></p>
<h2 id="How Long Does Protection Against Alzheimer's Take?">How Long Does Protection Against Alzheimer&#8217;s Take?</h2>
<p>In a matter of weeks, you can dramatically change your genetic expression and reduce your risk of Alzheimer&#8217;s disease. If you are as consistent as possible (I advise an 80/20 on this lifestyle), you give yourself the best protection possible.</p>
<p>Start the <a href="/the-ebs-method/" target="_blank" rel="noopener"><strong>Six-Week Reset</strong></a>, and then follow <strong>Daily Goals </strong>and the monthly planner in the <strong>Reboot &amp; Revive </strong>section under Lifestyle Guide to make your meals, meditations, exercises, and snacks for each day as easy as possible. Remember that the recipes are family-and-friends-friendly!</p>
<p>&nbsp;</p>
<p><img loading="lazy" decoding="async" class="alignnone wp-image-80877 size-medium" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-300x225.png" alt="" width="300" height="225" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-300x225.png 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-1024x768.png 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-768x576.png 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-80x60.png 80w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1-120x90.png 120w, https://admin.eatburnsleep.com/wp-content/uploads/2023/08/website-photos-1-1.png 1200w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2 id="Reverse Early Onset Dementia">Reverse Early Onset Dementia</h2>
<p>If you have signs of Mild Cognitive Impairment (MCI) or early-onset dementia, you can slow the progression and dramatically change the outcome with the Eat Burn Sleep lifestyle. Give yourself proper rest, daily movement, interesting activities to stimulate your brain, and an anti-inflammatory diet, and you will give your brain the best chance to fight dementia.</p>
<p>My final advice is to start protecting yourself as soon as possible. Don&#8217;t live with that fear anymore. You <em>can</em> protect yourself against developing inflammatory conditions like Alzheimer&#8217;s disease <em>and </em>look<em> and </em>feel years younger by doing so!</p>
<p>For members seeking more personalised support, the platform also offers dedicated <a href="https://admin.eatburnsleep.com/expert-advices/alzheimers-disease-prevention/" target="_blank" rel="noopener">Alzheimer’s advice</a> as part of the Premium Membership. This includes in-depth guidance, research-backed strategies, and practical tools to help reduce risk factors and support long-term brain health.</p>
<p><strong>You might also like:</strong></p>
<p><a href="/ebs-blog/how-does-sleep-help-with-inflammation/" target="_blank" rel="noopener">How Does Sleep Help With Inflammation?</a></p>
<p><a href="/ebs-blog/brain-food-for-studying-and-focus/" target="_blank" rel="noopener">Brain Food for Studying and Focus</a></p>
<p><a href="/ebs-blog/signs-of-inflammation-that-may-surprise-you/" target="_blank" rel="noopener">Signs of Inflammation That May Surprise You</a></p>
<p>With love and excellent health, as always!</p>
<p>Yalda x</p>
<p>&nbsp;</p>
<p>Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the <a href="https://www.naturopathy-uk.com/">College of Naturopathic Medicine</a> in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.</p>


How To Prevent Alzheimer’s Disease

Get the EBS app

Subscribe & Enjoy our Newsletter