Reboot and Revive
reboot & revive September 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 plank routine 3 + meditation. Try to walk in the morning and reduce your time in public transports.
Food
Breakfast: Persian Herb Omelette, one apple cut in slices.
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: Mixed salad with balsamic dressing,
Wild salmon spead (make some extra and store in the fridge),
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: Paleo chicken teriyaki with steamed broccoli and cooked quinoa on the side. Make extra chicken, store it in the fridge.
Extra
Bake Seed bread 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 Glutes and abs, and go for a walk if you can.
Food
Breakfast: 2 slices of Seed bread with leftover Wild salmon spead 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 6pm.
Food
Lunch: Sauteed Spinach and Zucchini with leftover Paleo chicken teriyaki.
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 fennel tea or peppermint tea to aid digestion.
Food
Dinner: Beef keema with steamed green beans. Make some extra Beef keema and green beans, store 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 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 + pelvic floor and go for a walk if you can.
Food
Breakfast: Shakshuka with leftover Beef keema mixed in the sauce.
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: Gazpacho Andaluz with a slice of Seed bread and some olives.
Sleep & Mental Wellness
Do your evening meditation in bed and listen to Curating content + improving quality of thoughts. 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: Tofu and vegetables stir-fry.
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 Core session and try to walk in the morning.
Food
Breakfast: Quinoa and chia seed porridge with fresh berries on the side.
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 6pm.
Food
Lunch: Prawn And Quails Eggs Salad.
Sleep & Mental Wellness
Do your <a data-modal-open=”evening-meditation-modal”>evening meditation</a> in bed and listen to the full-body 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 rosebud tea for calmness.
Food
Dinner: Lamb shoulder steaks, Moroccan Cooked Carrot Salad. Store extra steak 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 flow + meditation and try to walk in the morning.
Food
Breakfast: 2 boiled eggs vegetable crudités (bell pepper, carrot, cucumber) dipped in Green salad dressing.
Sleep & Mental Wellness
Make sure to have 1 more liter (33.8 fl oz or 4 cups) of water before 6 pm following the hydration guide.
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 Lamb shoulder steaks, Super Greens Salad.
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.
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.
