Reboot and Revive
reboot & revive May 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 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 and obliques. Try to walk in the morning and reduce your time in public transports.
Food
Breakfast: 1 apple – cut in slices and sprinkled with cinnamon. 2 Poached eggs, 2 slices of smoked salmon and ½ avocado.
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 6pm.
Food
Lunch: Baked salmon (double the portion and store in the fridge) with Sautéed spinach and zucchini
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the relaxation 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. You can have a cup of chamomile tea for good sleep.
Food
Dinner: Turmeric chicken served with broccoli and 2 tablespoons of cooked quinoa.
Make a large portion of turmeric chicken. Make extra quinoa, store in the fridge too.
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 Power glutes and relaxation and go for a walk if you can.
Food
Breakfast: A bowl of strawberries with chopped mint. 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.
Food
Lunch: Salmon and quinoa poke bowl using salmon and quinoa leftovers.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Extra
Hydration: Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. 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: Leftover turmeric chicken served with steamed or boiled broccoli .
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 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, go for Stretching – yoga based and go for a walk if you can.
Food
Breakfast: Paleo pancakes served with blueberries.
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 6pm.
Food
Lunch: Gluten-free beef burgers and roasted broccolini, served with mushrooms and onion relish (keep extra relish in the fridge).
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. 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 for optimal sleep.
Food
Dinner: Baked cod/white fish with zucchini fritters.
Prepare Dairy Free Chia Pudding for the next day.
Extra
Prepare Dairy Free Chia Pudding for the next day.
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 Full body & stretch, and try to walk in the morning.
Food
Breakfast: Stewed apple (buy apple puree with no added sugar or make at home), Dairy-free chia pudding.
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 6pm.
Food
Lunch: Tuna Niçoise salad
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the full-body relaxation. 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 rosebud tea for calmness.
Food
Dinner: Roast chicken with Catalan Roasted Vegetables.
Make extra Catalan Roasted Vegetables and keep leftovers 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 Full body with weights and try to walk in the morning.
Food
A bowl of berries. Cut the leftover Catalan roasted vegetables in small pieces, warm in a pan, and fry a couple of eggs in the same pan. Garnish with chopped fresh chives or spring onions and serve.
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 6pm.
Food
Italian chicken salad made with the chicken leftovers.
Hydration:
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6pm following the hydration guide.
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 for optimal sleep.
Food
Beef Stroganoff with Roasted Root Vegetables & Charred Zucchini.
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.
