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
Summer reboot & revive Summer – Week 2
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 Quick and Effective Routine. Try to walk in the morning and reduce your time on public transport.
Food
An apple sprinkled with cinnamon and Easy Vegetable Shakshuka.
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
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.
Food
Meatballs in Tomato Sauce with Roasted Zucchini, Eggplant & Sweet Potato Salad.
Make extra salad for tomorrow’s lunch.
Extra
Read “Low-Calorie Foods for Weight Loss” article.
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 Elongated Legs and Strong Glutes and try to walk in the morning.
Food
A cup of berries with Fluffy Protein Pancakes.
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
Canned tuna and Roasted Zucchini, Eggplant & Sweet Potato Salad leftovers.
Sleep & Mental Wellness
Fill a bath with Epsom salts (using 1 cup of Epsom salts and listen to the Evening bath 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 rose bud tea for calmness.
Food
Baked Salmon, Sweet Potato Mash with Balsamic Roasted Vegetables & Herbs and Avocado Salad.
Cook extra salmon for Thursday’s lunch.
Extra
Read “How To Prevent Alzheimer’s Disease” article.
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 Go-to Full Body Routine and try to walk in the morning.
Food
Berries And Mint Salad served with coconut yogurt.
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
Sleep & Mental Wellness
Do your evening meditation in bed and listen to the Mental health: the basics masterclass. 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.
Food
Moroccan Loin of Lamb & Roasted Vegetables and a tablespoon of quinoa.
Make extra quinoa for tomorrow’s lunch and Fridays’ dinner.
Extra
Listen to the podcast with Dr. Nikita Grover
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 Arms and Core Routine and try to walk in the morning.
Food
Flax & Chia Warm Porridge with a sliced apple sprinkled with cinnamon.
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 leftover baked salmon and quinoa to make Salmon and Quinoa Poke Bowl (lunchbox friendly).
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 chamomile tea for good sleep.
Food
Paleo Beef Chili Con Carne with a baked Sweet Potato and steamed broccoli.
Extra
Women’s Health, Weight-Loss and HRT.
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 Yoga with Agnes – Energizing Flow and try to walk in the morning.
Food
A sliced apple and Egg and Mushroom Scramble.
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).
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 for optimal sleep.
Food
Paleo Chicken Teriyaki with Quinoa Stir Fry (using leftover quinoa) and Japanese Greens Salad.
Extra
Read the “Alzheimer’s Disease Prevention” personalized advice.
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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Recipes
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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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