Reboot and Revive
Winter reboot & revive Winter – Week 6
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 Flow. Try to walk in the morning and reduce your time on public transport.
Food
Coconut and Mixed Seeds Chia Pudding and a handful of berries.
Extra
Read the “How to Reintroduce Animal Products for Vegans and Vegetarians” Expert Advice.
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 “Codependency in Life” 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
Sweet Potato Cottage pie, make extra mash for Thursday’s dinner and extra Cottage Pie for Wednesday’s lunch.
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 Glutes & Core and try to walk in the morning.
Food
Egg and Mushroom Scramble served with a slice of apple and cinnamon.
Extra
Read the “How to Avoid a Hangover” 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.
Extra
Hydrate Well – dehydration often feels like hunger or fatigue. Drinking water 30–60 minutes after lunch supports digestion and metabolism.
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
Do the 11-min Quick & Effective Full Body Stretch and Mobility.
Food
Sweet Potato, Carrot & Zucchini Soup, side of smoked salmon and a Bread Roll. Make extra soup for Thursday’s lunch.
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 Flow with Props and try to walk in the morning.
Food
Paleo pancakes with a cup of blueberries.
Extra
Read the “IBD: Celiac, Crohn’s, Colitis, Diverticulitis” 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
Sweet Potato Cottage Pie leftovers.
Extra
Listen to the “Melissa Cohen
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 Chest and Hip Opening.
Food
Indian Lamb Curry with 2 tbsp of cooked quinoa. 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 Sculpted Arms Routine and try to walk in the morning.
Food
Extra
Read the “Does Junk Food Damage Your Body?” 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
Sweet Potato, Carrot & Zucchini Soup leftovers with a side of 2 Perfectly Boiled Eggs.
Extra
Proven Protocols to Lower Stress and Increase Wellbeing” podcast.
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
Food
Roast Chicken with Sweet Potato Mash lefts overs from Monday and Roasted Tenderstem Broccoli. Save some chicken for Friday’s lunch.
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 Quick Yoga Stretch and try to walk in the morning.
Food
Liver Detox Omelet with a handful of berries.
Extra
Read the “Migraines and Headaches” Expert Advice.
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
Brussels Sprout, Chicken & Bacon Skillet using Wednesday’s chicken leftovers.
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
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
Mushrooms & Leek Stir Fry with 2 tablespoons of cooked quinoa.
Extra
Watch the Live Masterclass on “New Year New You”.
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
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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.
