Reboot and Revive
reboot & revive April 2021
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1liter of water before noon
Movement
After your tea, do the full body + stretch movement
Food
Breakfast: 3 egg white and 1 yolk omelette with scallions and cherry tomatoes, 3 slices of smoked salmon and tea or coffee (see the advice on coffee here)
Hydration
Make sure to have 1 more litre of water before 6pm
Movement
Go for another 1h walk before 6pm
Food
Lunch: Moroccan burgers (make a batch and freeze the extra burgers you’ve made for later) and the 3 little summer salads (you can save leftover for later)
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of chamomile tea for good sleep.
Food
Dinner: 1 leg or breast of apple and paprika chicken (make a big batch and put the leftovers in the fridge), steamed broccoli / broccolini with a teaspoon of olive oil + sea salt and pepper to taste (no need for good carbs, the apples do the trick)
Extra
Bake a light banana bread to enjoy over the next few days
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1litre of water before noon
Movement
After your tea, go for a core session
Food
Breakfast: Have an apple and the leftover 3 little summer salads and 3 slices of smoked salmon sprinkled with 1 tablespoon of pumpkin seeds
Hydration
Make sure to have 1 more litre of water before 6pm
Movement
Go for another 1h walk before 6pm
Food
Lunch: Use the leftover chicken (without the apple) to make the chicken cobb salad
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of a cup of fennel tea or peppermint tea to aid digestion.
Food
Dinner: Asian prawn and zucchini stir fry and roasted root vegetables (make a batch and keep the extra in the fridge)
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1litre of water before noon
Movement
After your tea, go for the full body 6 movement
Food
Breakfast: Blueberries with 2 tablespoons of coconut yogurt and 2 slices of the light banana bread
Hydration
Make sure to have 1 more litre of water before 6pm
Movement
Go for another 1h walk before 6pm
Food
Lunch: Niçoise salad
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night
Food
Dinner: Leek, zucchini, and spinach soup (make a batch, keep in the fridge), paleo pasta “sauce” and crudites (you can use lamb, beef, turkey, veal, make a big batch and save the extra in the fridge or freezer)
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1litre of water before noon
Movement
After your tea, do the arms & legs movement
Food
Breakfast: Have some raspberries and the leftover paleo pasta sauce.
Warm up the leftover paleo pasta sauce in a pan, crack two eggs on top and sprinkle fresh or dried herbs on it (chives for example)
Hydration
Make sure to have 1 more litre of water before 6pm
Movement
Go for another 1h walk before 6pm
Food
Lunch: seafood salad
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night. You can have a cup of rose bud tea for calmness.
Food
Dinner: Leek, zucchini, and spinach soup, sumac baked cod and charred broccoli and leftover roasted root vegetables
Sleep & Mental Wellness
Wake up before 8am (if your schedule allows) and do your morning meditation / prayer first thing after waking up
Hydration
Have a cup of green/herbal tea and make sure to have a total of 1litre of water before noon
Movement
After your tea, go for the energizing yoga flow
Food
Breakfast: Raspberries and 2 tablespoons of coconut yoghurt, with 2 slices of light banana bread
Hydration
Make sure to have 1 more litre of water before 6pm
Movement
Go for another 1h walk before 6pm
Food
Lunch: Moroccan burgers (take from the freezer) and quinoa taboulé (you can use the extra in the weekend)
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body meditation. Go to bed around 10pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night
Food
Dinner: Indian eggplant curry and dairy-free raita
Extra
Take an Epsom salts bath
Snacks
If you have a dip in the afternoon, you can snack on:
- Leftover chicken and a raw carrot
- Two slices of smoked salmon and half a cucumber
- A slice of light banana bread
- A cup of herbal tea and a sliced apple
- A cup of herbal tea and a handful of berries
- A cup of herbal tea and 10 almonds
- Pickles
- If you have extreme sugar cravings, you can have an anti-craving shake
If you can last without snacking, great but don’t force that if you are desperate to eat.
This week’s shopping list
Oils/herbs
Animal protein
Fruit/Vegetables
Other
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Frequently Asked Questions
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.
