Reboot and Revive
Fall reboot & revive Fall – Week 2
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 Strength and Stretch. Try to walk in the morning and reduce your time on public transport.
Food
A cup of berries and The Liver Detox Omelet.
Extra
Read the “Thanksgiving Recipes That Your Body Will Thank You For” article.
Sleep & Mental Wellness
Step away from your screen.
Even 5–10 minutes outdoors or by a window helps reset cortisol and serotonin levels. Natural light regulates your circadian rhythm and energy.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
Broccoli Fritters with Yalda’s Guacamole and canned tuna.
Make an extra batch of fritters for lunch on Wednesday.
Extra
Listen to the “Fulfilment, Emotions and Relationships” podcast.
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!
Hydration
Make sure not to drink too much at night. You can have a cup of rose bud tea for calmness.
Movement
Do the 7-min Quick Stretch.
Food
Chicken Tagine With Preserved Lemons, 2 tablespoons of quinoa, and Sautéed Purple Sprouting Broccoli.
Cook extra tagine for tomorrow’s lunch and extra quinoa for Wednesday’s dinner.
Extra
Watch a video from the Watch Me – Videos section.
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 Spicy Arms and Glutes Burn and try to walk in the morning.
Food
Handful of berries and 2 x Perfectly Boiled Eggs with a slice of smoked salmon and 1/2 avocado.
Boiled extra eggs for tomorrow’s lunch and store in the fridge.
Extra
Read “Gut Healthy Foods for Good Health” article.
Sleep & Mental Wellness
Breathe deeply before you eat.
A few slow breaths activate your parasympathetic nervous system, improving digestion and calming the mind.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
Chicken tagine leftovers with Tomato & Basil Salad.
Make it lunchbox friendly by using an insulated flask.
Extra
Stretch for 2 Minutes – releasing stiffness from sitting aids circulation and digestion. Shoulder rolls, side bends, or gentle twists are simple but effective.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts) and listen to the Evening bath meditation then do your evening meditation in bed.
Go to bed around 10 pm (if your schedule allows it). Leave your phone outside the bedroom!
Hydration
Make sure not to drink too much at night for optimal sleep. You can have a cup of peppermint tea for digestion.
Movement
Do the 11-min Quick & Effective Full Body Stretch and Mobility.
Food
One Pan Meal: Beef, Spinach, Tomato with Sweet Potato Mash.
Make extra beef for lunch on Thursday and mash for Thursday’s breakfast.
Extra
Watch a video from the Watch Me – Videos section.
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 Movement and try to walk in the morning.
Food
Overnight Protein Chia Seeds with Berries
Extra
Read “Why I Use Collagen” article.
Sleep & Mental Wellness
Check in with your posture.
Tension builds through the morning — roll your shoulders back, unclench your jaw, and lengthen your spine. Physical release equals mental release.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
Broccoli Fritters leftovers with mayonnaise or guacamole and 2 x Perfectly Boiled Eggs made yesterday. (lunchbox friendly).
Extra
Listen to the “Heal Yourself with Mushrooms
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!
Hydration
Make sure not to drink too much at night. You can have a cup of Anti-depressant Saffron Tea to help with mood and anxiety.
Movement
Do the 13-min Chest and Hip Opening.
Food
Chicken & Vegetable Tagine and 2 tablespoons of cooked quinoa.
Extra
Watch a video from the Watch Me – Videos section.
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 & Glutes and try to walk in the morning.
Food
A cup of strawberries and 1 serving of Sweet Potato Blinis using leftover sweet potato mash plus 2 slices of smoked salmon.
Extra
Read the “Fibromyalgia” Expert Advice.
Sleep & Mental Wellness
Practice gratitude.
Write down one thing that’s going well today. It instantly shifts mindset and lowers stress hormones.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
One Pan Meal: Beef, Spinach, Tomato leftovers.
Make it lunchbox friendly if transported in an insulated flask.
Extra
Dr. Catalina Fernandez” podcast.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts) and listen to the Evening bath meditation then do your evening meditation in bed.
Go to bed around 10 pm (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 Ginger Tea to help with digestion.
Movement
Extra
Watch a video from the Watch Me – Videos section.
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 Yoga with Agnes – Morning Flow and try to walk in the morning.
Food
A handful of berries and Omelet: Mushrooms, Basil & Chives.
Extra
Read the “How to Boost Your Immunity to Fight Viruses” article.
Sleep & Mental Wellness
Smile — even if you don’t feel like it.
The act of smiling lowers cortisol and releases feel-good neurotransmitters.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
Asparagus and Crab Salad (lunchbox friendly).
Extra
Take a 10–15 Minute Power Nap – a short rest boosts alertness, memory, and creativity. Keep it under 20 minutes to wake refreshed, not groggy.
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!
Hydration
Make sure not to drink too much at night. You can have a cup of chamomile tea for good sleep.
Movement
Go for a 30 minute walk to get those steps in.
Extra
Watch the Live Masterclass on “Osteoporosis, Osteopenia and Bone Density”.
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 ten 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
Get the EBS app
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.
