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
Fall reboot & revive Fall – Week 5
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 Blast. Try to walk in the morning and reduce your time on public transport.
Food
2 servings of Zucchini Fritters with a cup of strawberries.
Extra
Read the “Thyroid Health Foods & Advice” 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 “Mental Health & Inflammation” 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
Moroccan Burgers (made with lamb mince) served with Roasted Root Vegetables and Turmeric Spinach. (Make extra turmeric spinach for Wednesdays’ breakfast).
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 and try to walk in the morning.
Food
Make a Matcha Protein Smoothie using the Instant Nut Milk recipe with a cup of berries.
Extra
Read the “Gout” Expert Advice.
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
Take a 10–15 Minute Power Nap – a short rest boosts alertness, memory, and creativity. Keep it under 20 minutes to wake refreshed, not groggy.
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
Mediterranean Roast Chicken & Vegetables, (make extra 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 Restorative Yoga and try to walk in the morning.
Food
Turmeric Spinach and 2 eggs; reheat the turmeric spinach in a frying pan, Crack the eggs in, and cover, leaving an opening for the excess water to evaporate. Cook for another 5 minutes.
Extra
Read the “How to Prevent Knee Osteoarthritis From Progressing” 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
Extra
Listen to the “Performance and Coaching and the True Meaning of Genius
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
Baked Cod (baked at 180C/350F for 15 minutes) and Roasted Sunchokes With Salsa Verde.
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 Core Blast and try to walk in the morning.
Food
Healthy breakfast nut crumble, with a cup of berries.
Extra
Read the “How to Silence Hidden Inflammation” 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
Mediterranean Roast Chicken & Vegetables leftovers.
Extra
Myles Downey” 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
Do the 11-min Quick Yoga Stretch.
Food
Paleo Beef Chili Con Carne with a baked Sweet Potato. (To cook the potato, piece with a fork and place in a preheated over, 180C/350F, for 45 minutes or until soft). Make extra Beef Chili 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 Stretch for Digestive Issues and try to walk in the morning.
Food
Zucchini and Oyster Mushrooms Omelet, with a sliced apple sprinkled with cinnamon.
Extra
Read the “Is an anti-inflammatory diet good for weight loss?” 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
Paleo Beef Chili Con Carne leftovers.
Extra
Stretch for 2 Minutes – releasing stiffness from sitting aids circulation and digestion. Shoulder rolls, side bends, or gentle twists are simple but effective.
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 “Thyroid Health”.
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.
Good Morning Spirit World • Mother Nature • God • Universe.
Thank you for another beautiful day ahead.
Thank you for keeping me healthy and happy.
Hydration Meditation
Good Morning Spirit World • Mother Nature • God • Universe.
Thank you for another beautiful day ahead.
Thank you for keeping me healthy and happy.
Good Morning Spirit World • Mother Nature • God • Universe.
Thank you for another beautiful day ahead.
Thank you for keeping me healthy and happy.
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
02
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.
Forum access
Forum
04-
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
Get the EBS app
