Reboot and Revive
Summer reboot & revive Summer – 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 Challenge. Try to walk in the morning and reduce your time on public transport.
Food
A cup of berries and Healthy Breakfast Nut Crumble.
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
Prawn Salad (lunchbox friendly).
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.
Extra
Read “How to Deal With PCOS Belly Fat” article.
Sleep & Mental Wellness
Wake up before 8 am (if your schedule allows) and do your morning meditation/prayer first thing after waking up.4
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 and Glutes and try to walk in the morning.
Food
A cup of berries with Fluffy Protein Pancakes.
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
Chicken Cobb Salad (lunchbox friendly).
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 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
Teriyaki Tuna Steak with Italian Sautéed Zucchini and Sunshine Salad.
Make extra Sunshine Salad for tomorrow’s lunch.
Extra
Read “Looking for a Safe Liver Detox for Weight Loss?” article.
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 Upper Body & Arms Strength and try to walk in the morning.
Food
A cup of berries and The Liver Detox Omelet.
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
Crab Cakes and Sunshine Salad leftovers (lunchbox friendly).
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Mental health: the basics masterclass. 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.
Food
Turmeric Chicken, Sautéed Purple Sprouting Broccoli and Quinoa Stir Fry leftovers.
Extra
Listen to Editing Your Visual Landscape Podcast with Marine Tanguy.
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 Legs and Core Strength and try to walk in the morning.
Food
A sliced apple with Flax & Chia Warm Porridge.
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
Rainbow lunchbox (lunchbox friendly).
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.
Extra
Read “Rheumatoid Arthritis” personalized advice.
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 Energizing Yoga & Pilates and try to walk in the morning.
Food
One sliced apple and Dairy-Free Scrambled Eggs with 3 slices of smoked salmon, ½ avocado.
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
Italian Chicken Salad (lunchbox friendly).
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 for optimal sleep.
Extra
Watch the Masterclass on Water Retention.
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
Get the EBS app
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.
