Reboot and Revive
reboot & revive August 2021
Sleep & Mental Wellness
Wake up before 8 am (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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Full body plank routine 1. Try to walk in the morning and reduce your time on public transports.
Food
Breakfast:
Zucchini and Oyster mushroom omelette, one apple cut in slices and sprinkled with cinnamon.
Movement
Go for another 1h walk before 6 pm.
Food
Lunch:
Tuna stuffed tomatoes with carrot sticks and olives on the side.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the stress-reducing meditation. Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Food
Dinner:
Paprika chicken with cooked broccoli and lettuce on the side. Make extra chicken and broccoli, store in the fridge.
Prepare 2 Almond Chia Pots (you can store these in the fridge for up to 5 days)
Hydration:
Make sure not to drink too much at night. You can have a cup of chamomile tea for good sleep.
Sleep & Mental Wellness
Wake up before 8 am (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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Glutes, legs, and inner thighs, and go for a walk if you can.
Food
Breakfast:
Almond Chia Pot with a bowl of berries.
Movement
Go for another 1h walk before 6 pm.
Food
Lunch:
Coronation chicken salad made with chicken leftovers.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Relaxing breathing technique. Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Food
Dinner:
Teriyaki salmon with Roasted root vegetables. Bake some extra vegetables and store them in the fridge.
Hydration:
Make sure not to drink too much at night. You can have a cup of fennel tea or peppermint tea to aid digestion.
Extra
Take a bath with Epsom salts (using 1 cup of Epsom salts and soak in it for 20 minutes).
Sleep & Mental Wellness
Wake up before 8 am (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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Full body plank routine 2 and go for a walk if you can.
Food
Breakfast:
Dairy-free scrambled eggs with a side of smoked salmon and a sliced cucumber
Movement
Go for another 1h walk before 6 pm.
Food
Lunch:
Quinoa taboulé.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to full-body relaxation. Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Food
Dinner:
Indian chicken curry with a side of leftover steamed broccoli and Mint and cucumber dairy-free raita. Make extra curry and store it in the fridge.
Hydration:
Make sure not to drink too much at night for optimal sleep.
Sleep & Mental Wellness
Wake up before 8 am (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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Stretching and meditation and try to walk in the morning.
Food
Breakfast:
Almond Chia Pot with a bowl of strawberries.
Movement
Go for another 1h walk before 6 pm.
Food
Lunch:
Seafood salad
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to Dealing with issues. Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Food
Dinner:
Moroccan burgers, Mixed salad with balsamic dressing, leftover Roasted root vegetables.
Hydration:
Make sure not to drink too much at night. You can have a cup of rosebud tea for calmness.
Sleep & Mental Wellness
Wake up before 8 am (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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Arms, abs, and upper body and try to walk in the morning.
Food
Breakfast:
Omelette: mushrooms, basil, chives, a sliced apple with sea salt, and cinnamon.
Movement
Go for another 1h walk before 6 pm.
Food
Lunch:
Three little summer salads smoked salmon.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to full-body relaxation. Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Food
Dinner:
Leftover Indian chicken Curry with Mint and cucumber dairy-free raita on the side. Basic good carbs soup.
Hydration:
Make sure not to drink too much at night for optimal sleep.
Extra
Take a bath with Epsom salts (using 1 cup of Epsom salts and soak in it for 20 minutes).
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.
