Reboot and Revive
reboot & revive November 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 Full body routine. Try to walk in the morning and reduce your time in public transports.
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: Salmon a l’unilateral (make an extra serving and store in the fridge) and Zucchini fritters.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to – How to be healthy stress-free. 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: Tray Bake: Chicken, Sweet Potatoes, Broccolini (make an extra serving 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 Arms, abs, and upper body, and go for a walk if you can.
Food
Breakfast: 2 Eggs muffins, ½ avocado sliced, sprinkled with lemon juice, and a sliced cucumber.
Bake some extra egg muffins and store them 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.
Movement
Go for another 1h walk before 6pm.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Routine for after over-indulging. 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: Moroccan burger, Super greens salad and cooked beetroot.
Make some extra green beans, beetroot and burgers, store them in the fridge.
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, do the Stretching- yoga based and go for a walk if you can.
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.
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: Turkey chili with cooked quinoa and leftover green beans.
Make some extra chili and keep it 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 Glutes strength, and try to walk in the morning.
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: Leftover Moroccan burger and Sauteed spinach and zucchini.
Make some extra spinach and zucchini, store in the fridge.
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. You can have a cup of rose bud tea for calmness.
Food
Dinner: Kung Pao Chicken with steamed broccoli and carrots on the side.
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 Strength, mobility, stretching + full-body meditation and try to walk in the morning.
Food
Breakfast: Have a sliced apple sprinkled with cinnamon. Warm up the leftover sautéed spinach and zucchini in a pan, crack two eggs on top and sprinkle fresh or dried herbs on it.
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: Leftover Turkey chili, and Sautéed Broccoli and onion.
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
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.
