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
Spring reboot & revive Spring – Week 1
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 with No Props.
Try to walk in the morning and reduce your time on public transport.
Food
A handful of berries and Omelet: mushrooms, basil and chives.
Extra
Read the “Depression, Anxiety & Gut Health” 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.
Extra
Listen to Francesca White from The Beauty Triangle 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 Cooker: Tomato & Mushroom Oxtail Stew with Quinoa Stir Fry and a handful of steamed broccoli. Make extra stew and quinoa for later in the week.
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 Strong Glutes Routine. Try to walk in the morning and reduce your time on public transport.
Food
An apple sprinkled with cinnamon and Protein Shake: Coconut, Vanilla, Blueberries.
Extra
Read the “Diabetes Advice: Is Drinking Tea Good for You?” 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
Extra
Go for a 10–20 Minute Walk – this boosts digestion, balances blood sugar, and prevents the afternoon slump. Natural light also helps reset your body clock and lift your mood.
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
Mushroom, Leek & Quinoa Stir Fry using quinoa from Monday’s leftovers. Make extra stir fry 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 Plank. Try to walk in the morning and reduce your time on public transport.
Food
Crudites and Easy Vegetable Shakshuka.
Extra
Read the “Brain Food for Studying and Focus” 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
Slow Cooker: Tomato & Mushroom Oxtail Stew leftovers.
Extra
Listen to the How to Survive Breast Cancer 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 Stretch Routine.
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 Lean Arms Routine. Try to walk in the morning and reduce your time on public transport.
Food
2 paleo bagels with a thin spread of nut butter and a sliced apple sprinkled with cinnamon.
Extra
Read the “Do You Often Feel Like Crying and Don’t Know Why?” 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
Mushroom & Leek Stir Fry leftovers.
Extra
Try Deep or Box Breathing (4-4-4-4) – a few minutes of mindful breathing calms the nervous system and reduces stress. It increases oxygen flow, improving focus and energy after lunch.
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.
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 Deep Mobility. Try to walk in the morning and reduce your time on public transport.
Food
Crudities and Dairy-Free Scrambled Eggs, 3 slices of smoked salmon, ½ avocado.
Extra
Read the “IBS, Bloating & Regular Bowel Function” 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
Extra
Listen to the Constantin Bjerke
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 a video from the Watch Me – Videos section.
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.
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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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