Reboot and Revive
Spring reboot & revive Spring – Week 3
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 Revive. Try to walk in the morning and reduce your time on public transport.
Food
One sliced apple and Dairy-Free Scrambled Eggs with 3 slices of smoked salmon, ½ avocado.
Extra
Read “Painkillers Not Helping Your Headaches?” article.
Sleep & Mental Wellness
Step away from your screen.
Even 5–10 minutes outdoors or by a window helps reset cortisol and serotonin levels. Natural light regulates your circadian rhythm and energy.
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
Extra
Listen to the “Finding Self-love” podcast.
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 rose bud tea for calmness.
Movement
Do the 7-min Quick Stretch.
Food
Asian Meatballs served with Roasted Zucchini, Eggplant & Sweet Potato Salad.
Make extra salad for Wednesday’s dinner.
Extra
While the oven is on, bake the salmon for Wednesday’s Baked Salmon lunch.
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 & Core. Try to walk in the morning and reduce your time on public transport.
Food
A cup of berries with Fluffy Protein Pancakes.
Extra
Read “Can Diet Help Relieve Hay Fever?” article.
Sleep & Mental Wellness
Breathe deeply before you eat.
A few slow breaths activate your parasympathetic nervous system, improving digestion and calming the mind.
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
Extra
Step Outside for Sunlight – a few minutes outdoors lifts serotonin and vitamin D levels. It supports steady energy and helps regulate your circadian rhythm.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts) and listen to the Evening bath meditation then do your evening meditation in bed.
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 for optimal sleep. You can have a cup of peppermint tea for digestion.
Movement
Food
Moroccan Burgers with Sweet Potato Mash and Lettuce and Avocado Salad.
Make extra mash and extra salad for Wednesday and Thursday.
Extra
Watch a video from the Watch Me – Videos section.
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 With Props. Try to walk in the morning and reduce your time on public transport.
Food
An apple sprinkled with cinnamon and Easy Vegetable Shakshuka.
Extra
Read “ADHD” Expert Advice.
Sleep & Mental Wellness
Check in with your posture.
Tension builds through the morning — roll your shoulders back, unclench your jaw, and lengthen your spine. Physical release equals mental release.
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
Baked Salmon and Lettuce and Avocado Salad leftovers.
Extra
Listen to the “Why Women Feel More Pain” podcast.
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 Anti-depressant Saffron Tea to help with mood and anxiety.
Movement
Do the 13-min Stretch Routine.
Food
Pan-fried Cod With Cherry Tomatoes and Roasted Zucchini, Eggplant & Sweet Potato Salad leftovers.
Extra
Watch a video from the Watch Me – Videos section.
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 Arms & Legs Sculpt. Try to walk in the morning and reduce your time on public transport.
Food
A bowl of berries and Sweet Potato Blinis with sweet potato mash leftovers.
Extra
Read “Is Stress Always Bad For Your Health?” article.
Sleep & Mental Wellness
Practice gratitude.
Write down one thing that’s going well today. It instantly shifts mindset and lowers stress hormones.
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
Tinned Tuna with Lettuce and Avocado Salad leftovers.
Extra
Hydrate Well – dehydration often feels like hunger or fatigue. Drinking water 30–60 minutes after lunch supports digestion and metabolism.
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 Ginger Tea to help with digestion.
Movement
Do the 11-min Quick Yoga Stretch.
Food
Slow Cooker Lamb Stew and Carrot and Quinoa Salad. Make extra quinoa for Friday’s dinner.
Extra
Watch a video from the Watch Me – Videos section.
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 & Pilates Vitality. Try to walk in the morning and reduce your time on public transport.
Food
A sliced apple with Flax & Chia Warm Porridge.
Extra
Read “Eating for Glowing Skin: Secrets Revealed!” article.
Sleep & Mental Wellness
Smile — even if you don’t feel like it.
The act of smiling lowers cortisol and releases feel-good neurotransmitters.
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
Extra
Listen to the “Amal Alaoui
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Sleep Story.
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.
Movement
Go for a 30 minute walk to get those steps in.
Food
Salmon A L’Unilateral with a tbsp of quinoa and a handful of salad leaves drizzled with Dijon Chives Vinaigrette.
Extra
Watch the Elevating Your Movement Routine Live Masterclass on “
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 ten 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.
