Reboot and Revive
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
You’re so close now!
Give it everything in Week 5.
Masterclass 05: The Mastery Continues
Gut health, nutrition, and chronic inflammation: advanced
The above masterclass covers the following:
- Supplements and protein powders
- Organic vs. local
- Nutrient bioavailability in foods
- The impact of food additives
- What to focus on in the coming week
Week 5 Overview
Welcome to Week 5! Review your Daily Goals, try new recipes, and check in with yourself. Remember that the EBS lifestyle is not about perfection but about damage limitation!
Exercising in Week 5
We tend to be overdeveloped at the front of our bodies, while the back is not challenged enough. This affects our posture, so it’s crucial to train our back muscles (particularly the lower back) as well as our shoulders and glutes. The movement videos I share with you on this platform are simple, easy, yet highly effective in correcting your posture. This is why the Movement Series takes into account the BRAIN – GUT – POSTURE – IMMUNE SYSTEM connection.
Health Fact:
60% of our neurotransmitters are located in our digestive system, as well as 70% of our immune system (GALT- Gut Associated Lymphatic Tissue).
The gut-brain connection is a well-known and established one these days. But few people talk about the gut-back connection.
This means that a healthy back and posture support our gut, hence our mental wellness and our immune system function.
Recommended Resources
Meal Planning
In this section, you will learn everything you need to know about meal timing (when to eat) and combining different food types (protein, vegetables, and good carbs) for optimal results (how to eat). In each category (e.g., meal timing, breakfast, lunch, and dinner), you will find a rule of thumb and elaborate and nuanced information that will help you understand the rule of thumb.
Take your time to read this entire section carefully.
Please note that this section is for regular weeks (weeks 2-6 of The Six-Week Reset) and that if you are in week 1, or if you need to do a little reset after having indulged for a few days, or if you are following any of the Expert Advice sections, it’s best to choose the corresponding meal planning advice.
Meal timing
RULE OF THUMB: plan 5 hours between meals and do not eat in between meals during week 1 if you can.
It’s best to have 5 hours between meals, e.g., breakfast at 8 am, lunch at 1 pm, and dinner at 6pm. However, the Six-Week Reset is very flexible, and you can adjust the timings to fit your schedule. Please refer to the Unusual Eating Times Expert Advice if you have an irregular schedule.
Breakfast, Lunch, and Dinner
RULE OF THUMB: Start your day with a large glass of water or herbal tea and have breakfast that consists of two parts (1. protein and 2. vegetables and/or low GI fruits).
Hydration
If you often wake up craving something sweet instead of something savory, there’s a reason for this craving: dehydration. Start the day by hydrating your body and have a large glass of water or herbal tea upon waking before reaching for that cup of coffee. Your body has been without water for at least eight hours and will need a top-up. Green tea, black tea, and coffee are diuretics (they make you pee) and, therefore, can dehydrate your body.
When craving sugar, always remember first to drink water and eat foods rich in protein (a boiled egg is perfect!). This combination of water and protein will keep you feeling hydrated and satisfied.
Breakfast – Part One
Start your morning every day in the following two parts (they do not have to be done in order, so you can start with part 2 if you prefer it that way). The fruit options I suggest are low enough in sugar for you to start your day with it.
One serving of fruit or raw vegetables that are low in sugar and high in fiber.
HEALTH FACT
Raw foods stimulate enzyme production and support good digestion. They keep your system more alkaline (not acidic and less inflamed). Fruit also contains vitamin C and antioxidants,s which have many health benefits.
Having fruit is a healthy way of getting important fiber and vitamins into your body. However, having too much fruit can spike your blood sugar levels and increase harmful bacteria in your gut. Fruit is indeed healthy, but it’s essential to bear in mind that natural sugar is still sugar, and like everything else on the EBS lifestyle guide, moderation is key. It’s also important to remember that portions are essential, and your body doesn’t need much fruit to get the nutritional benefits.
The allowed fruits below are low in sugar and ideal if you want fruit in the morning without spikes in blood sugar levels after a long fast (your last meal was probably about 10 hours earlier). When our stomachs are empty, any form of sugar, including natural sugars, will raise our blood sugar levels more than if we eat sugar at the end of a meal or paired with fat or protein.
I suggest choosing one item from the following list:
- One apple (skin on)
- A large handful or ½ cup or 75g of blueberries, raspberries, strawberries, or blackberries
- One large carrot
- One small carrot and 6 cherry tomatoes or other crudités (cucumber, fennel, etc.)
Breakfast – Part Two
This is the most important part of your breakfast. These healthy proteins will sustain your energy levels, give you mental clarity, improve your body composition, support gut health, and enhance cell renewal.
HEALTH FACT
Your body needs protein for cells to be healthy. Animal proteins contain a chain of 15 amino acids compared to 13 in plant proteins. Plant proteins are incomplete and do not contain vitamin B12, which is essential for blood production and nervous system function.
You can have any of the breakfast options from the recipe section (choose “breakfast” in the “meal type” filter), which include
- Omelet with 3 egg whites and 1 yolk using olive oil
- One serving of chicken/turkey/fish/meat/prawns (leftovers work great here)
- Shakshuka: either 2 eggs + vegetables and tomato sauce or 3 egg whites + vegetables and tomato sauce (discard the yolks)
- Scrambled eggs, salmon, and beetroot
- 2 slices of any of the light banana bread recipes (they are low in carbs, high in protein, low in fat, and high in fiber)
- 2 slices of paleo bread (3cm or 1in) + ½ avocado mashed + 2 slices of smoked salmon + capers + a squeeze of lemon
- 2 slices of paleo bread (3cm or 1in) + thin spread of nut butter + sliced apple + sprinkle of cinnamon
- 2 paleo bagels + ½ avocado mashed + 2 slices of smoked salmon + capers + a squeeze of lemon
- 2 paleo bagels + thin spread of nut butter + sliced apple + sprinkle of cinnamon
- 2 low-carb paleo mandarin and almond muffins
- 2 low-carb “newtella” muffins
- 2 low-carb chocolate and walnut muffins
- 3 paleo pancakes
- Flax and chia warm porridge
- 1 breakfast cookie
Keep in mind that some of the options on the list above are on the orange list. This means that you can have them a few times per week (not every day). Check out the orange list for more details. Your best breakfast choices are eggs and/or other animal protein, along with vegetables and low-sugar fruit!
Make sure to enjoy your breakfast, chew well, and eat slowly and mindfully. This helps to kick-start your digestive juice production into gear, which enhances absorption. It also makes you reach the feeling of satiety quicker. Be ready to feel fresh and energized every morning!
Do you have to eat breakfast?
Not everyone is used to having breakfast. However, on the Eat Burn Sleep lifestyle, it’s best to have a protein-packed breakfast to kickstart your metabolism and avoid overeating or snacking during the day. If you aren’t a breakfast person, you can have something light based on the type of foods recommended for breakfast, as long as you are not snacking on sweet foods or overeating later in the day. Men tend to do much better than women with intermittent fasting for hormonal reasons, so if you are a man, it is OK to skip breakfast and follow the meal planner for your other meals. You can increase the portions slightly for lunch and dinner as long as you do not snack or overeat.
RULE OF THUMB: Choose one portion of animal protein (roughly the size and thickness of the palm of your hand) and twice as many vegetables.
We all know breakfast is the most important meal of the day, but lunch shouldn’t be overlooked. Lunch can be a victim of the dreaded time crunch, but eating smart throughout the day is essential so you don’t binge on junk food.
The following ratio should be used to plan your lunchtime meals: ⅓ protein and ⅔ vegetables. More precisely, the following should be included in your meal:
- Any protein (the size and thickness of your palm)
- Vegetables (twice as much as protein)
- A couple of tablespoons of olive oil/flaxseed oil/avocado oil/coconut oil
- Dessert: none or low-sugar fruit (berries or apple)
Protein is essential for energy, muscle maintenance, cell renewal, and more. It will keep you fuller for longer and maintain muscle mass. Make sure you include a side of non-starchy vegetables from the list, using a couple of tablespoons of olive oil or flaxseed oil in your dressing.
HEALTH FACT
Protein has excellent properties, but is also acidic. Having a side of vegetables will mitigate the acidity, and including healthy oils. Olive oil is very alkaline and packed with omega-9 fatty acids. Flaxseed oil is high in omega-3 fatty acids, which have anti-inflammatory properties.
RULE OF THUMB: Choose an equal amount of animal protein, vegetables, and good carbs
Stick to the following ratio, and you’ll be well on your way to a nutritious meal to end your day: ⅓ animal protein, ⅓ vegetables ⅓ good carbs. More precisely, your meal should include the following:
- Any protein (the size and thickness of your palm)
- An equal amount of vegetables
- An equal amount of good carbs (note: good carbs usually come from vegetable sources!)
- A couple of tablespoons of olive oil/flaxseed oil/avocado oil/coconut oil
- Dessert: none or low-sugar fruit (berries or apple)
Good carbs
HEALTH FACT
Carbohydrates release insulin, the precursor to serotonin (the happy hormone and a natural appetite suppressant), and melatonin (the sleep hormone). As a result, very low-carb diets can leave people depressed and never feeling full or satisfied.
Many carbohydrates, such as grains, beans, pulses, and potatoes, are bad for gut bacteria (feed candida) and inflammation (high in omega-6). So, the ideal choice is to pick carbohydrates from the green food list. Here are some excellent sources:
- All root vegetables except white potatoes (sweet potatoes, parsnips, carrots, beetroots, turnips)
- Butternut squash
- Pumpkin
- Artichokes
- Plantains
- Quinoa (be mindful of having too much, as it can lead to constipation)
You will be in a good mood, feel satisfied, and sleep well. These are all essential for your mental well-being and overall health.
Evening sugar craving tip
If you crave something sweet in the evening, you can make a cup of rooibos tea with a splash of unsweetened almond or coconut milk. Sweeten with pure stevia. Licorice tea is naturally sweet, too, and has amazing anti-inflammatory properties. However, it is not recommended if you have high blood pressure.
It’s best to avoid snacking between meals as this raises your blood sugar levels. If you drink enough water and eat according to the advice in this section, you shouldn’t feel the need to snack. Often, snacks are high-GI foods that tend to increase fat storage, insulin production, and the risk of diabetes, disrupt hormones, cause mood swings, and leave you feeling hungry a few hours later after you experience a drop in your blood sugar levels. That said, some people thrive on fasting between meals, while others do better with a snack. This can vary depending on sleep, hormones, and other factors.
If you feel like having a snack, choose a snack from the recipes section (select the “snacks” option in the Meal Type filter). Here are some examples:
- A piece of fruit paired with 10 almonds (preferably activated) with a cup of herbal tea
- A 3 cm or 1-inch slice of light banana bread with a cup of herbal tea
- An apple or a handful of berries with a cup of herbal tea – if you have an apple or berries (i.e., low-sugar fruit), you do not need to add nuts to lower the glycaemic index of your snack.
- A sliced apple sprinkled with salt (can help if you feel dizzy)
- A sliced apple sprinkled with cinnamon (helps with sugar cravings as cinnamon is a natural sweetener and regulates blood sugar levels)
- A boiled egg and a hot drink
- A few slices of cold chicken or any lean protein that you fancy with a raw carrot
- Crudités: carrot, cherry tomatoes, celery, fennel sprinkled with salt and herbs
- One of my protein shakes (see in Recipes)
- A cocoa collagen shake
- A cup of vegetable or bone broth. This can be so satisfying and nutritious, thanks to the minerals in the vegetable broth and collagen in the beef broth. Check the recipes section for broth recipes.
- Kale chips. Tear up a head of kale, drizzle with olive oil, and sprinkle with sea salt and pepper. Pop it in the oven for 10 minutes at 120, and you’ll have crispy, crunchy perfection!
Are nuts OK?
Nuts are OK, but eat them in moderation. They are high in fat, which can overload the liver. The food lists set out the exact portions for nuts and how often you can enjoy them. I would suggest having activated nuts for better digestion and absorption. Check out the recipe on my YouTube channel.
HEALTH FACT
Soaking nuts overnight activates enzymes that help increase their nutritional value and break down phytic acid and enzyme inhibitors.
RULE OF THUMB: enjoy your treat according to the treat system (see the Red List)
I like to call these “treats” rather than “cheats” because it’s important to enjoy yourself and treat yourself. However, if you’re hungry every night after dinner, it’s important to figure out if you’re getting enough fuel throughout the day. It’s completely normal to want a treat once in a while, but if it happens every day, I recommend ensuring you’re hydrating and eating enough protein with your meals. Including a few healthy fats with dinner also helps reduce cravings at night. Try a drizzle of olive oil, ¼ avocado, or a small handful of almonds.
From Weeks 2 to 6, you are allowed up to 4 cups of green tea, 3 cups of black tea, or 2 cups of coffee daily to be consumed before noon. You can consume them anytime you want, from waking up until midday.
Daily Goals
Weekly Inspo
This plan is for inspiration, feel free to swap any meals with other recipes you enjoy.
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The Eat Burn Sleep
Quick reference guide
Recipes
01Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
Food lists
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Expert advice
03Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
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Forum
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
-
02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
-
03 Expert advice
-
04 Forum
Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
Forum access
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