Reboot and Revive
reboot & revive January 2022
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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Energizing Full Body Stretch and Strength Routine and go for a walk if you can.
Food
Breakfast: Flax & Chia Warm Porridge with a cup of fresh or defrosted berries on the side.
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.
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.
Food
Dinner: Mediterranean Roast Chicken & Vegetables (make some extra chicken and store 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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Abs, arms & obliques, and go for a walk if you can.
Food
Breakfast: one sliced apple,
Omelette: Mushrooms, Basil, Chives.
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.
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: Sumac Baked Cod & Charred Broccoli, Quinoa Stir-Fry (make an extra serving of quinoa and store in the fridge).
Extra
Bake Light Blueberry & Banana Bread for tomorrow.
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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Yoga flow + meditation and go for a walk if you can.
Food
Breakfast: 2 slices of Light Blueberry & Banana Bread, a cup of fresh berries, a tablespoon of coconut yogurt.
Extra
Slice the leftover banana bread and freeze the individual servings. Place them on a baking sheet, then when fully frozen, remove and place them in a container/bag.
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
Lunch: Turkey & Beef Skewers, Mixed Salad with Balsamic Dressing. Prepare extra skewers for next time, store them in the freezer.
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. You can have a cup of chamomile tea for good sleep.
Food
Dinner: Baked Salmon, Roasted Root Vegetables and Charred Zucchini
(make an extra serving of salmon and root vegetables, store 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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Inner thighs, glutes & legs, and try to walk in the morning.
Food
Breakfast: one apple cut in slices and sprinkled with cinnamon,
Shakshuka.
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
Lunch: Salmon and Quinoa Poke Bowl made with salmon and quinoa leftovers.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. 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.
Food
Dinner: Indian Lamb Curry,
Mint & Cucumber Dairy-Free Raita, leftover Roasted Root Vegetables.
Make some extra raita and store 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 1 liter (33.8 fl oz or 4 cups) of water before noon following the hydration guide.
Movement
After your tea, do the Stretching + meditation and try to walk in the morning.
Food
Breakfast: 2 boiled eggs drizzled with olive oil, vegetable crudites (cucumber, carrot, bell pepper) dipped in leftover Mint & Cucumber Dairy-Free Raita.
Extra
Defrost the Turkey & Beef Skewers for lunch.
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
Lunch: Turkey & Beef Skewers, Stir Fry: Zucchini, Leek, Mushroom.
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. You can have a cup of fennel tea or peppermint tea to aid digestion.
Food
Dinner: Greek chicken soup
(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.
