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 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 Strength. Try to walk in the morning and reduce your time on public transport.
Food
A cup of berries and Paleo pancakes.
Extra
Read “Boosting Your Metabolism 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.
Food
Seafood salad (lunchbox friendly).
Extra
Listen to the “Beauty As It Is” 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
Mustard Chicken + creamy beetroot salad +Roasted root vegetable. Make extra chicken and beetroot salad 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 the Full Body Plank, and try to walk in the morning.
Food
Half a cup of berries + Dairy-Free scrambled eggs, 2 slices of smoked salmon and leftover of creamy beetroot salad from Monday
Extra
Read the “Osteoarthritis” 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
Italian Chicken salad (lunchbox friendly).
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
Slow Roasted Middle Eastern Lamb Shoulder + quinoa stir fry + cooked broccoli
(steamed for 7 minutes)
Cook extra quinoa and store in the fridge.
Extra
Bake Paleo bagels and store in the fridge for next days breakfast.
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
2 Paleo bagels with 2 slices of salmon + 1/2 avocado + cucumber + an apple.
Extra
Read “Fatty Liver Diet: How to Look After Your Liver” 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
Yalda’s nicoise salad (lunchbox friendly).
Extra
Listen to the “Unstressable” 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.
Food
Have leftover Mustard chicken from Monday+ leftover quinoa from Tuesday + steamed green beans for 7 minutes.
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 Lower Back & Hip Pain Release and go for a walk if you can.
Food
2 paleo bagels with a thin spread of nut butter and a sliced apple sprinkled with cinnamon.
Extra
Read the “Getting Pregnant With Endometriosis” 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
Chicken cobb salad (lunchbox friendly).
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 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
Halibut teriyaki+ Paleo Miso Eggplants + Sweet potato mash. Make extra sweet potato mash 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 Leg Routine, and go for a walk if you can.
Food
1 serving of Banana waffles with a cup of berries.
Extra
Read the “How Can You Achieve Optimal Wellness?” 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
Easy tuna salad (lunchbox friendly).
Extra
Listen to the “Nick Potter
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
Gluten-Free Beef Burgers & Roasted Broccolini + leftover Sweet potato mash from Thursday.
Extra
Watch the Live Masterclass on “Hair Loss Solutions”.
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
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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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