Reboot and Revive
reboot & revive February 2022
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 – Back and Gut Health and go for a walk if you can.
Food
Breakfast: 2 boiled eggs, vegetable crudites (carrot, cucumber, bell pepper) dipped in Green Salad Dressing.
Hydration
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Movement
Go for another 1h walk before 6 pm.
Food
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts) and listen to the Evening bath 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.
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 Stretch Routine, and try to walk in the morning.
Food
Breakfast: Paleo Pancakes served with a tablespoon of coconut yogurt and a cup of fresh blueberries.
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.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Relaxing Breathing Technique. 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: Beef Keema, served with steamed green beans and 2 tablespoons of cooked quinoa.
Make some extra beef keema and quinoa, store them in the fridge.
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 + Arms Burn, and try to walk in the morning.
Food
Breakfast: A sliced apple sprinkled with cinnamon,
Shakshuka made with leftover Beef Keema (mix it in before adding the eggs),
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
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Stress Reducing 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: Sumac Baked Cod & Charred Broccoli,
Quinoa Taboule made with leftover quinoa.
Extra
Prepare Dairy-Free Chia Pudding for tomorrow.
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 Strength, and try to walk in the morning.
Food
Breakfast: Dairy-free Chia Pudding*, a handful of mixed berries (strawberries, raspberries, blueberries).
*Replace maple syrup with stevia if you’re on week 1.
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
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relexation. 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: Chicken and Vegetable Tagine
(make an extra serving and store in the fridge).
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 session 4 and try to walk in the morning.
Food
Breakfast: Have an apple, Dairy-Free Scrambled Eggs, 3 slices of smoked salmon, and a sliced cucumber.
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
Lunch: leftover Chicken and Vegetable Tagine.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts and listen to the Evening bath 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 fennel tea or peppermint tea to aid digestion.
Food
Dinner: Zucchini and Leek Soup, Moroccan Burger
(you can enjoy the leftovers over the weekend).
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.
