Reboot and Revive
Spring reboot & revive Spring – 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 Challenge. Try to walk in the morning and reduce your time on public transport.
Food
Egg and Mushroom Scramble with a cup of berries
Extra
Read the “Anti-inflammatory Groceries on a Budget” 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
Gut Health Lunchbox: Tuna Stuffed Tomatoes with a side of grated carrots.
Extra
Listen to the “Mindset tips for Long Term Health” 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
Slow Roasted Middle Eastern Lamb Shoulder with Quinoa Stir Fry and steamed green beans. Make extra quinoa for tomorrow’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 Gentle Yoga, and try to walk in the morning.
Food
2 slices of basic paleo bread + thin spread of nut butter + sliced apple + sprinkle of cinnamon.
Extra
Read the “Healing PCOS, Diabetes, and Osteoporosis” 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
Use your extra quinoa from last night to make this easy Quinoa salad (lunchbox friendly).
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
Paleo Chicken Teriyaki and a serving of steamed tenderstem broccoli
Extra
Make tomorrow’s Coconut and Collagen pudding and store 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 Full Body Stretch & Mobility, and try to walk in the morning.
Food
Coconut & Collagen Chia Pudding served with some berries
Extra
Read the “Heart Health: Do You Have a Heart-Healthy Lifestyle?” article.
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
Make the Mixed salad with balsamic dressing and add Wild salmon spread for protein, make some extra salmon spread and store in the fridge (lunchbox friendly)
Extra
Listen to the “Skin Cancer Recovery” 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 Chest and Hip Opening.
Food
Venison Tomato Ragu, Sweet potato mash and a serving of steamed spring greens. Make extra mash for tomorrow morning and store in the fridge.
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 Dynamic Full Body and go for a walk if you can.
Food
Sweet potato blinis (using leftover sweet potato mash), 2 slices of smoked salmon, ½ avocado with a sliced apple.
Extra
Read the “Habit Stacking – The Key to Making Your Health Habits Last” 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.
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 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
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 Strength & Mobility, and go for a walk if you can.
Food
Fluffy protein pancakes with a cup of berries
Extra
Read the “Can You Put Ulcerative Colitis into Remission?” 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
Austrian Cucumber Salad and add Wild salmon spread leftovers
Extra
Listen to the “Solo Podcast
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.
Extra
Watch the Live Masterclass on “Science Behind The Treat System”.
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
Morning Meditation
Good Morning Spirit World • Mother Nature • God • Universe.
Thank you for another beautiful day ahead.
Thank you for keeping me healthy and happy.
Thank you for my friends and family.
Thank you for my safe and warm home.
I forgive all the people who have hurt me and leave them to the care of the universe.
For today, I would like to set my goals
[set your goals. Below are a few examples]
Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc).
Remain calm in all situations.
Eat mindfully / not eat emotionally.
Be productive at work without worrying.
Be kind to my body and nurture it.
Accept my human emotions whether it is joy, anger, sadness or fear, etc.
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.
Evening Meditation
Good Evening Spirit World • Mother Nature • God • Universe.
Thank you for another day of learning.
Thank you for keeping me healthy and happy.
Thank you for my friends and family.
Thank you for my safe and warm home.
I forgive all the people who have hurt me and leave them to the care of the universe.
You can include in your thanks:
Thank you for a good day, and for achieving my various goals.
For keeping me on track with my new positive health regime.
For keeping me healthy and happy.
You can include in your goals:
Sleep well tonight and let go of my day.
Similar goals for the following day as you would do in the morning.
Forgive myself for my imperfections, I am human and life is a learning journey.
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here.
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.
