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Ayurveda Understanding of Circadian Rhythm, Pineal Gland and Functions and Dysfunctions of Melatonin
Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa S, B.A.M.S
Circadian Rhythm is a simple yet complex mechanism of how the sleep-awake cycle takes place in the human body. This is a natural inbuilt process which runs all by itself and in a natural and balanced way with proper and healthy functioning of pineal gland and melatonin, a hormone secreted by pineal gland. So, pineal gland, secretion of melatonin and circadian rhythm are all interrelated in a closed loop and are interdependent. If all these operate in a normal and natural way, the person sleeps well and at the proper time. When the time, quality and quantity of sleep is proper and in accordance with practices syncing with circadian rhythm, he will also wake up at proper time, fresh and energetic.
Sleep deprivation or insomnia or sleep disorders might stem out from bad and unhealthy sleep practices in relation to time, quality and quantity and also due to imbalance of circadian rhythm as caused by dysfunctions of pineal gland and melatonin secretion.
This will eventually lead to a wide array of psycho-somatic health issues.
Related Readings ā
āĀ Ā Ā Ā Circadian Rhythm
āĀ Ā Ā Ā Pineal Gland ā All you need to know about!
āĀ Ā Ā Ā Melatonin ā all you need to know about!
Understanding Pineal Gland and Melatonin secretion and their functioning in regulation and balance of Circadian Rhythm from Ayurveda Perspective
Since Pineal Gland is situated in the brain (head), its functions are directly related to those of Prana & Udana Vayu. The functions of Sadhaka Pitta and Tarpaka Kapha too can be attributed to the neuro-endocrine functions of this gland.
Since it serves as the key link between the nervous system and hormonal regulation, the functions of Pineal Gland represents synchronized functional axis of Prana Vata with other Vata Subtypes, which grossly and subtly represents the functions of the entire orchestra of hormonal / endocrinal system.
It is the combination of same dosha subtypes located in the head, along with Manas and Indriyas (and their functions) which maintain the sleep-wake cycle, circadian rhythm and seasonal biological rhythms in their state of balanced synchrony ā which are in turn regulated by melatonin, a hormone produced by Pineal Gland
The MIND Factor
The Manas-Tamas-Kapha-Vata Axis in balancing Circadian Rhythm ā The sleep wake cycle is dependent on many factors according to Ayurveda. The mind, tired from day long activities, should get detached from its senses and their objects. Then the person goes to sleep. This is not a one day affair. This should be a practice and pattern. This will set the circadian rhythm. If we try to meddle in this process and disrupt the sleep pattern by getting our mind indulged forcibly in the objects of senses, the wake-up pattern too will be disturbed and hence the circadian rhythm.
Vata controls the mind, and sensory perception. So, at night, the mind and vata should go to a state of pause and rest. Sleep is also explained as a natural phenomenon according to Ayurveda ā Ratri Swabhava / Prakruta. Excess sleepiness (Atinidrata) is attributed to excessive increase in Kapha. So, natural sleep will include a natural (not pathological) surge in kapha along with vata going to a calm state along with detachment of manas. Basically, at sleep, the tamas quality of kapha should slightly dominate the rajas quality of vata.
So, the manas-vata-kapha-tamas axis too should be balanced for the circadian rhythm to be intact and also for its smooth maintenance. This axis and related sequence can be attributed to the functions of pineal gland and melatonin hormone.
We also know that excessive awakening at night will cause an increase of vata (jagarana) and this vata will further cause sleeplessness or insomnia on a long run. This will lead to disruption of circadian rhythm.
Dysfunctions of pineal gland or melatonin can be attributed to vata increase and vice versa. Melatonin regulation depends on balance of Prana Vata-Tarpaka Kapha-Manas axis, also plugged in with Sadhaka Pitta balance.
Melatonin and its functions ā Ayurveda Understanding
As discussed, Pineal Gland is located in the brain, in the head ā which is a seat of Prana Vayu, Sadhaka Pitta and Tarpaka Kapha.
The functions of hormones are similar to those carried on by Vata, seeing their widespread influence on multi-organs and multi-functions.
So, the functions of Pineal gland and also the hormone that it secretes i.e. melatonin are mainly due to a balanced functioning of Prana Vata with synchronized integration and cooperation of Sadhaka Pitta and Tarpaka Kapha with Prana Vata.
Melatonin controls internal biological rhythms. Its balance is crucial for the sleep-awake cycle to be intact, which is one of the principles which governs good health.
Natural Nidra, the MANAS factor & the game of Rajas and Tamas in relation to light & dark (day & night) theory of Circadian Rhythm
One naturally sleeps at night. According to Ayurveda, this happens when the tired mind (klanta manas) detaches itself from the senses (and hence the sense objects). The mind loses its contact with the outside world and the person goes to sleep. This detachment of mind appears as if the mind is going into a deep darkness of rest. So, the deactivation of mind in darkness of night can be understood as predominance of kapha-bhava and its tamas quality of mind (kapha too is made up of tamas), masking the rajas quality of mind (related to vata) which is responsible for alertness.
Vata, as a rule, is predominant in evenings and nights. The detachment of mind and activation of tamo guna and kapha bhava would calm the vata and its activities, that too in the early part of the sleep cycle. This is when the person sleeps.
The entire cycle of events explained above can be correlated with the activation of melatonin in the dark of the night and initiating sleep.
The reverse process takes place in the daytime. In spite of the early morning being a kapha time period as a rule, the rajo guna of vata (and pitta) gets activated naturally due to daylight and initiates alertness. This can be correlated with the deactivation of melatonin due to the influence of the light and brightness of the day.
So, from Ayurveda perspective, the sleep-awake cycle or circadian rhythm governed by melatonin falls into the functional territory of activation of tamo-bhava at night (and also kapha bhava) and rajo-bhava at morning (and also vata and pitta bhava) in sync with the detachment of manas with its senses (and objects) at night and its attachment and activation with the same, in the daytime.
Vata & Melatonin
Since Melatonin is a hormone and a chemical messenger, it works on the policy of Vata. Endocrine functions have Vata Bhava (vata like functions). Melatonin is secreted at evening, vata time. So, vata is involved in the release of melatonin by the pineal gland. On the other hand, melatonin, like other hormones, activates the vata system. At night, added with detachment of mind from senses, the activity of vata tapers and the consequent reduction of rajo guna activates tamo guna, which in turn enhances the kapha bhava. The combined effect will induce sleep in individuals.
Benefits and Harmful Effects of NIDRA ā understood in āMELATONINā language
Regulation of sleep and circadian rhythm by Melatonin bestows many health benefits including mental and emotional well-being, skin and hair health, optimal functioning of internal organs etc. The benefits of sleep ā i.e. sukha (pleasure, happiness, mental and emotional well-being, balance), pushti (nourishment, growth), bala (strength, immunity, endurance), vrushata (good sexual health, reproductive health), jnana (balance of higher intellectual functions, wisdom, perception of knowledge, memory etc) and jivita (all life-related functions) and the health of organs, tissues and organ systems involved in carrying these activities can be attributed to balanced functioning of melatonin.
On the other hand, all diseases, conditions and imbalances caused due to dysfunctions of pineal gland and melatonin are described in the opposite features (damaging or harmful symptoms / conditions) mentioned against the beneficial features of NIDRA vis-a-vis sleep. They are ā Dukha (grief, mental instability, mental dysfunctions, stress, depression etc), Karshya (emaciation, depletion of tissues), Abala (loss of strength, weakness, fatigue, loss of immunity and endurance), Klibata (sterility, impotence, sexual dysfunctions), Ajnanam (loss of intellectual functions, idiocy) and Na Jivitam / Maranam (death of individual, death of functions of different organs and organ systems). The damage of the tissues and organs and organ systems leading to these dysfunctions are due to insomnia or sleep deprivation wherein the above said events are involved. From the modern perspective, they result from dysfunctions of melatonin and pineal gland.
Ayurveda Treatment principles to set-right and balance the circadian rhythm and for pineal gland and melatonin dysfunctions / diseases
Nidana Parivarjana ā one should avoid vata or pitta aggravating foods and activities at night time. One should also avoid stress. Nidra Viparyaya shall be avoided. That includes Ratri Jagarana ā excessively and habitually keeping awake during night times and Divaswapna ā excessively sleeping during day time. One needs to strike a balance between quality, quantity and time of sleep.
Shodhana ā Doshic aggravations and long-standing diseases should be addressed with prompt administration of Panchakarma therapies, including seasonal aggravation of doshas. The accumulated doshas and malas would hit hard on the entire system, including the endocrine glands and related hormones and their functions. Once they are flushed out, all these functions will come back to a state of normalcy.
External Therapies ā Murdni Taila ā oil therapies done on head will balance the doshas in the head, will reduce stress, induce sleep and bestow mental and sensual balance and tranquility. Abhyanga and Sarvanga Dhara too will help. Suitable external therapies along with shodhana measures will help as comprehensive combos in tackling the sleep disorders or to treat pineal gland dysfunctions and melatonin imbalances.
Balance of Trayopastambha ā One needs to maintain a synchronized balance between ahara, nidra and brahmacharya.
Yoga and Meditation ā One needs to practice Yoga under an expert Yoga teacher who will help in customizing the Yoga practices so as to combat sleep disorders and regulate hormonal dysrhythms. Meditation will definitely help when practiced regularly.
Sattvavajaya ā Regular one-to-one talk sessions and counselling and psychotherapies will definitely add to the beneficial results.
Daiva Vyapashraya Chikitsa ā Divine therapies or non-medicinal belief therapies too shall be brought into practice as and when needed.
Medhya Rasayanas ā The medicines and herbs which act as Medhya Rasayanas should be taken as prescribed by Ayurveda doctors.
The Most Underrated Skill I Wish Everyone Would Learn
Most people go their entire lives never learning how to fall.
Everyone takes a tumble at some point.
Whether itās a patch of ice, a trail root, a misstep off a curb, or just an unlucky moment, falls happen to all of us. And for a lot of people, especially as they age, a single fall can be genuinely life-altering. Hip fractures alone carry a staggering mortality rate in older adults. Roughly 20-30% donāt survive the following year, not from the fall itself, but from the cascade of complications that follow.
So today, I want to introduce you to something I think belongs in everyoneās physical toolkit: learning how to fall safely. Or at least, learning how to fall in a way thatās āless bad.ā š
Letās bring out your inner ninja.
The Skill Progressions
The goal of these progressions is simple: teach your body to round, absorb, and redirect force.
Start on a soft surface. Carpet is OK, but if you have access to Gymnastics mats or even a soft patch of grass outside (without any hidden rocks or sticks) thatās GREAT.
First rule of thumb: always start low to the ground. The closer you are to the ground when you begin the roll, the lower the forces involved.
You earn height gradually. Just like you learn to bench with the bar first before you add a kajillion pounds, you want to learn the technique before you add more height and intensity to your rolls!
PROGRESSION #1: The Egg Rollā
Points of Performance
- Keep the knees tucked tight to the chest to create a gentle curve through your low back
- Slowly rock side to side
- Transition as smoothly across your back as possible (itās OK to let the leg open up to lead the way so you donāt get stuck!)
The goal here is just to get you comfortable on the ground in the safest way possible and start to feel what a āsmooth transfer of forceā feels like.
PROGRESSION #2: The Rocking Horse Rollā
Points of Performance
- Keep knees tightly tucked to chest to help maintain a gentle curve through your low back
- Start in a seated position
- Lean back and smoothly rock along your lower back, avoiding any āskippingā or āhitchesā in the movement.
- The rocks DONāT HAVE TO BE BIG. (If you feel like your āthunkingā some part of your tail bone or back, youāre going too big for right now!)
Here, we learn to transfer momentum up and down the spine (rather than across it). This is our final step before we learn to transfer the force diagonally, which is actually the safest option in real world situations!
PROGRESSION #3: The Half Rollā
Points of Performance
- Start from a seated position
- Lean towards one side, then roll from that hip towards the opposite shoulder (you want the contact to stop just below the shoulder blade)
- Reach with your hands forming a triangle over that shoulder
- Roll smoothly back to the starting position
This is where we really start to see the parkour roll come into shape. You can progress from seated to a standing position, but take your time! Thereās no rush, and high quality reps is how we really learn this skill.
PROGRESSION #4: The Forward Rollā
Points of Performance
- Start from a kneeling position on a soft surface. Make sure to check the area so thereās nothing you will catch yourself on, and give yourself plenty of room.
- Using the ātriangle to backā method, reach your hands forward and to the side to guide the back of your shoulder onto the ground, keeping your chin and head tucked down and to the side.
- Kick over the top to complete the roll and exit on the opposite hip.
This movement can take some time to get comfortable with. If you feel stuck, go back and practice the earlier progressions again. Back to our bench press analogy, once you learn how to bench with heavier weight, you donāt SKIP doing lighter warm up sets!
Letās be honest about the limits:
While learning and practicing these techniques will definitely make you safer and more resilient, itās not a silver bullet.
Getting older makes it harder to react in time. Most dangerous falls are surprises, and your window to execute technique may be a fraction of a second or less. Sometimes, you wonāt be able to execute a perfect forward roll. Reaction speed decreases with age, and flexibility factors in here as well.
This is also why bone density and muscle mass matter so much and why we sing the praises of strength training for people of all ages. Rolling technique and physical resilience arenāt either/or. They stack.
Eventually, we can start to practice rolling from different angles and different entry points so the skill can be applied more broadly, too.
ā
You wonāt always have the perfect situation to roll in, but getting more comfortable with distributing force across the ground and protecting your head and neck is something that is still really helpful to learn.
When to practice
Rolling practice fits naturally into a dynamic warm-up, or it can be its own short session. One thing worth noting: learn this when youāre fresh, not at the end of a workout. Youāre acquiring a motor skill, and fatigued nervous systems donāt learn well. Give it the attention it deserves. ā¤ļø This is one of those things that may take a few weeks or a few months of practice to get, but once you get it, it doesnāt take much to maintain it.
You got this. šŖ
ā Matt
P.S. Looking for practical, real-world advice without all the B.S.? Thatās exactly what our coaching program is built on. š„
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Mediterranean Bean Salad (High-Fiber) | Skinnytaste
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ThisĀ Mediterranean bean salad with garbanzo beans, black beans and cucumber is so flavorful and fresh, with lemon juice, mint and parsley to brighten it up. Serve it as a side dish for potlucks or a light lunch.
Easy Mediterranean Bean Salad
Have you ever had the Balela salad from Trader Joeās? This Mediterranean bean salad is similar, pairing the chickpeas with black beans for varying texture, along with crisp cucumber, juicy tomatoes, a bright lemon dressing, and fresh herbs. Each serving has over 9 grams of fiber! Serve this chickpea recipe with air fryer falafel and pita bread for a Middle Eastern inspired dinner perfect for hot summer days (or any day, really!).
Why This Mediterranean Bean Salad Is a Hit
This is one of those salads I make on repeat to hit my fiber golas, especially when I need something quick and healthy. It comes together in minutes; I love that it doesnāt require any cooking, and it actually tastes better as it sits. The combination of lemon, olive oil, garlic, and herbs gives it that classic Mediterranean flavor.
- No cooking required: Perfect for hot days when you donāt want to warm up the kitchen.
- Bright and fresh: Lemon juice, parsley, and mint give it a fresh, vibrant flavor.
- High Fiber: Over 9 grams of fiber per serving!
- Meal-prep friendly: Make it in advance for lunch, potlucks, or as a side for dinner.
Ingredients Youāll Need
Below are the ingredients for this garbanzo bean Mediterranean salad. See the recipe card for exact measurements.
- Garbanzo beans (chickpeas): Drained and rinsed.
- Black beans: Drain and rinse these too. Or, if you prefer, add a second can of garbanzo beans instead.
- Grape tomatoes: Cherry tomatoes would also work, as would a regular-size diced tomato (theyāre just not quite as sweet).
- Garlic and red onion: Finely minced to blend right into the salad.
- Fresh parsley and mint give the salad its fresh, herby flavor.
- Olive oil forms the base of the dressing.
- Lemon juice: Be sure to use fresh lemon juice for the most vibrant flavor.
- Kosher salt and black pepper to taste.
How to Make Mediterranean Bean Salad
This Mediterranean bean salad comes together in just a few steps.
- Combine the salad: In a large bowl, add the garbanzo beans, black beans, tomatoes, garlic, red onion, parsley, and mint.
- Make the dressing: In a small bowl, whisk together the olive oil and lemon juice until combined.
- Toss everything together: Pour the dressing over the salad, season with salt and pepper, and gently toss to combine.
- Let it sit: Allow the salad to rest at room temperature for about 30 minutes so the flavors can meld.
Yield: servings
Serving Size: 3 /4 cup
-
In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.
-
For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.
-
Pour the dressing over the beans and veggies, add Ā½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine, or refrigerate to serve later.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
Serving: 3 /4 cup, Calories: 175 kcal, Carbohydrates: 26 g, Protein: 8 g, Fat: 4.5 g, Saturated Fat: 0.5 g, Sodium: 327 mg, Fiber: 9 g, Sugar: 1 g
Tips from Ginaās Test Kitchen
- Rinse the beans well: This removes excess sodium and improves their flavor.
- Chop the onion and garlic finely: Smaller pieces help distribute flavor evenly and also helps avoid the unpleasantness of biting into a big piece of garlic or onion.
- Let it rest: Donāt skip this step! The flavor gets much better after sitting because the beans soak up the flavors of the lemon juice, herbs, onion, and garlic.
- Put your own spin on it: Add crumbled pita chips (or toasted pita pieces) for extra texture, toss in crumbled feta for a little creaminess, or add diced red bell pepper.
Storage Tips
Store this Mediterranean garbanzo bean salad in an airtight container for up to 4 days. Stir well before serving to redistribute the dressing.
More Chickpea Recipes Youāll Love
Mountains to Beach Half Marathon Recap (2026) | Course, Review & Results
If youāre searching for a fast, scenic California raceā¦ this one isnāt the first one that pops up on most of the āfastest marathons for a PRā lists because itās a small-ish race compared to a lot of the others, but itās a great option. I remember this being one of the best courses to attempt a BQ or PR years ago and several of my running buddies ran the full marathon course to chase down a goal. This recap is just for the half marathon though, I wanted to mention that info in case it wasnāt already on your radar and youāre looking for a good 26.2 course. I ran the Mountains 2 Beach Half Marathon on April 19, 2026 and have a classic race recap for ya. Here are the highlights, major stress events and general funā¦Ā
Why I Chose This Race
This wasnāt my original plan. I wanted to run the OC Half Marathon (my local go-to)ā¦ but it sold out earlier than expected. Which honestly still feels wild ā Iāve literally signed up for that race last minute before, even at the expo (one year I thought I had registered, got to the expo and they didnāt have my bib!!?! Luckily, the race wasnāt sold out and you could register right there at the expo).Ā
Running is having a moment right now. Between TikTok, Instagram, and more people getting into fitness, races are filling up fast.Ā So I pivoted.
The Mountains to Beach Half Marathon checked a lot of boxes:
- Drivable from Orange County (originally intended to drive up race morning)
- Option to have your bib mailed (huge win)
- Known as a fast, net downhill course
After looking up the ETA to drive up race morning (and realizing Iād have to leave by 2am, which means waking up by 1am)ā¦ I ended up getting a hotel in Ventura and made a mini weekend getaway out of it.Ā
Two days before the race, my bib arrived in the mail because I opted for the bib in mail option when I registered (see: my original plan to drive up race morning and skip the need to be there the day before). I LOVE that this is available and wish all races would offer this. Having to go to an expo the day before a race makes a race take over an entire weekend, which I know some runners enjoy. But, sometimes I like to run races as long runs or just to run with the community and donāt want to plan my entire weekend around it. Iām fine with it dominating the day, but I like the option of not having to have a race related activity both days of the weekend. Even for local races like the OC Marathon & Half Marathon ā getting to the expo (which is relatively close), parking, getting my bib and leaving without shopping around the expo takes at least 2.5 hours and thatās in an effort to be in and out (not counting getting In & Out after).Ā
Amway. I love the option to get your bib in the mail. But there was a mix-up and I opened the envelope on Friday before the race to see my bib had:
- Wrong name.
- Wrong race.
- Full marathon instead of half.
Cool cool cool cool cool. (Not cool at all, I was stressed on another level. But I was trying to tell myself it was fixable.)Ā
I emailed the race organizers (while mentally spiraling a little), and to their credit ā they responded quickly and fixed it. They reassigned the number to me and said I could just run with it.
Everything worked outā¦ but yeah, opening that envelope sent a wave of anxiety throughout my entire body. I already get extra anxious before races and this was overwhelming. Iām so happy the team responding to emails was so quick and on it. Iām sure they were very busy the Friday before the race, but they were so responsive to my multiple emails asking questions about the bib issue and how that would impact my shuttle assignment. Thank you thank you thank you.Ā
For the record:Ā Iām still 1000% pro bib-by-mail. It is so convenient. Race expos stress me out, and this option is rare and amazing. Iāve done this option in the past and itās worked perfectly. This bib mix up was clearly just a fluke.Ā It is an extra fee, but completely worth it ā especially if you can save money on a hotel night if you have to drive out the day before. Getting your bib by mail is a great idea for races in Southern California where traffic can be ridiculous (and getting to a race expo in a certain time frame can take hours the day before a race). But early race morning = no traffic, so a drive to the expo that would take 2.5 hours could take 1 hour.Ā
This race is in Ventura, which is north of Los Angeles. If you live in LA itās possible to get your bib in the mail and just drive up race morning without getting a hotel the night before.Ā
I considered doing this, but I live in south Orange County right now and that was just a lil too far. But I was glad I didnāt have to rush on Saturday to get to the expo Ventura Beach by a certain time since I already had my bib.Ā
We found a random pizza place on the drive up for a great pre-race mealā¦
- Point-to-point course
- Start is inland, finish is in Ventura near the beach
- Net downhillĀ
Mountains to Beach half Marathon course
This is a āfast course,ā but donāt expect Revel-level downhill. This is great if downhill races are too hard on your knees or quads. Some runners donāt like downhill races because it burns out your legs and doesnāt give your stride or muscles any variety. Iām not some runners for this example, but I understand it.Ā
It felt like:
- Gentle downhill most of the half marathon
- Some flat areas
- A few small hills early
- A hill around mile 12
Also ā important note:Ā You finish at the beachā¦ but you donāt really see it at the finish line. The area is gorgeous and you can enjoy it after the race, but the course doesnāt give a ton of ocean views. Youāre not running along the water, you kinda run to the water. Does that make sense?Ā
- Shuttle system was easy and organized
- Clear signs for half vs full marathon
- No chaos, no confusion
This matters more than people think. A stressful start can ruin your race before it begins ā this one was smooth and well organized.
- Cold at the start (I was very glad I brought a throwaway layer)
- Minimal wind
- Ideal racing conditions overall
One note: My hamstrings felt super tight and cold early on ā something Iād prepare for better next time (maybe throw-away pants, hot hands or a different warm-up).
I didnāt have a goal time going in.
From running over 60 half marathons Iāve learned:
- If I donāt have a specific time goal ā I run by effort
- If I do have a goal ā I have a plan / strategy before the race and stick to it
This race was all about working hard, even though I wasnāt going for a PR- I was trying to run strong, pace myself in a smart way and DO THE HARD WORK. I donāt push myself in my solo long runs, I NEED races in order to get in a strong long run. I wanted to lock in and run harder than I would in my usual weekend long run.Ā
What I did:
- Started near the 1:50 pacer
- Used first ~3 miles to warm up
- Gradually picked up pace once I felt good
This is KEY:Ā I donāt want to sprint past people early in the race and then get passed later. That is not the vibe.
Miles 1ā3:
Cold. Tight hamstrings. Slight panic. I stayed patient.
Mid-Race:
Felt strong ā picked up pace ā left the 1:50 group.Ā Tried to fuel regularly. Walked through some of the aid stations. Steady work.
Final Miles:
This is where it got interesting. The 1:50 pacer had mentioned a hill near mile 12 (bless them for that warning), so I was mentally ready for that. I checked the elevation chart for the race, and it looked like there was a hill around mile 10.5 ā not 12. Thereās both. I think the hill around mile 10.5 to 11 is probably a lil bigger so you can see it on the elevation, but thereās also something around mile 12. Itās not crazy steep, but itās late in the race so itās important to know this so you can push and pace yourself accordingly.Ā
In the last half a mile I saw the 1:45 pacers ahead. One of them kept looking backā¦ and literally waved me forward multiple times like: āCOME ON. LETāS GO.ā I think they were looking for people who were running with their pace group and wanted to get them across the finish line. There wasnāt anyone super close to me and it felt like she was calling me out. She waved again in a cāmon catch up, pass us motion.Ā
I hesitated because I didnāt see the finish line and was afraid Iād push too early. But she did it again and I figured she knew the course better than me and we must be close to the finish.Ā Soā¦ I went. I caught them, realized I could push a lil more and ran past them towards the finish. They wanted me to push past them, it was their job to pace runners to 1:45. They cheered me on to go go gooooooooo.Ā
- Finish Time: 1:44:21
- Pace: 7:57/mile
No PR ā but a strong effort. **Please note: I wouldnāt normally specify āno PRā because, obviously, I didnāt train for a PR. Iām saying this because there are a lot of new-ish runners doing races right now and some donāt understand what it takes to set a new personal record after running for years. At first you can hit PR after PR because your body is getting stronger and building endurance. You can make a lot of progress from your first race to your second, third, even fourth. But after youāve run for years, done dozens training cycles for races and hit PRs ā you really have to be intentional about getting faster.Ā
āIt doesnāt happen by accident.ā ā is one of my favorite quotes and applies here. Have I told you the backstory? I must have because it was from a blog event years agoā¦ but maybe not?Ā
Before races, I get anxious. During races? I try to lock in. The scariest part to me is race morning logistics, finding parking, shuttles, the start line, etc. Anyone else/?
This race, I focused on:
- Checking in with my body
- Not overreacting to discomfort
- Reminding myself: youāre here to work
When things got hard: āDo your best with what you have today.ā
Thatās it. Itās simple, but not easy. You have to be very intentional about your self talk and mindset when you run. Practice it daily. Practice while you run. Make it a part of your life when youāre not running so your default setting is positive and persistent.Ā
- Water stations: frequent enough
- Electrolytes: inconsistent (some signs said yesā¦ but didnāt have them)
- Gels: one station around mile 7
Note:Ā If it were a hotter day, this setup would need more water stops.Ā
Hydration plan:
- Skip first station
- Walk through the rest
- Electrolytes when available, water otherwise
- Quiet and peaceful for most of the race
- Minimal crowd support until the last mile
- Finish line had more energy, but overall low-key
If you need crowd hype ā this isnāt that race
If you like calm, focused running ā youāll like it
Pros
- Net downhill (fast potential)
- Easy logistics + smooth shuttles
- Bib-by-mail option (LOVE)
- Great weather (hello, California)
- Drivable from LA, OC, inland and Santa BarbaraĀ
Cons
- Limited crowd support
- Electrolyte inconsistency
- Finish line not scenic even though itās near the beach
- Bib mix-up (rare, but should mentioning)
Yes. Not just because of the race, but because of the whole weekend. This turned into a mini getaway with Benā¦ amazing pizza on the drive up,Ā post-race breakfast, gorgeous beach time after.Ā
I ran a smart race. Could I have gone out a little faster? Yeah, I think so now, but I havenāt been running enough races to be sure.Ā
I checked in with my body, adjusted in real time, and finished strong.
Thatās a win. Now I just need to figure out whatās going on with my hamstringsā¦ because we are not doing that again.
If youāve run the Mountains to Beach race ā I want to hear it.
- Did you think it was as āfastā as advertised?
- How was your experience with the course + logistics?
Drop a comment and let me know your thoughts on this race or about the most recent race you ran.Ā
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The workout we forgot about (itās time to bring it back šŖ )
Do you remember how you ran and played as a kid?
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āWhether it was storming castle walls, avoiding lava pits, or cartwheeling down the sidewalk, we werenāt worried about sets, reps, or time-under-tension. We were just having fun in the moment.
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When was the last time working out felt like that for you?
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For those of us that love strength training, exercise DOES feel this way. We love getting in the gym and crunching numbers and focusing on technique. It can be totally absorbing and fun.
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But for many folks I work with, exercise feels more like a chore than a hobby. More like an obligation than something they look forward to.
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Hereās one way to change that.
An Alternative To Traditional Training
Years ago, I ran a group class at my local gym called the āNinja Academy.ā
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Twice a week, a group of adults would show up and weād spend an hour running around like 10-year-olds. We played tag. We crawled on the floor. We had lightsaber battles with foam swords. We played Zombie Dodgeball (which is a-maz-ing.)
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We werenāt focused on reps, heart rate, calories, or weights. And yet ā people were genuinely out of breath, laughing too hard to talk, and asking ācan we do that again?ā
That experience transformed how I look at fitness.
Sure, exercise and strength training and 5k races are all awesome.
But the fitness industry tends to laser-focus on things we can count and track.Ā That has naturally led to the idea thatĀ realĀ exercise looks a certain way. And by extension, anything that CANāT be easily tracked becomes less valuable.
Thatās backwards.
When youāre playing, you move because youĀ wantĀ to. You push yourself without thinking about it. You come back the next day not because youāre disciplined, but because it was genuinely fun and you want more.
Play doesnāt have to replace traditional training. It just gives you more options.
And the benefits go beyond just getting sweaty. Play builds community, keeps your brain young, introduces your body to movements it never gets in a gym, and promotes lifelong movement across all ages and generations.
Hereās what Christy ā a mom of two teenage girls ā said after her first Ninja Academy session:
āI took my twins to a class at my gym last night. Probably the only reason they agreed to go was because itās called āNinja Academy.ā Itās exercise, yes, but basically itās structured recess for adults. We did silly stuff, like jump over a ācreekā (made out of jump ropes), did tripods or handstands depending on ability, played follow-the-leader (outside in the dark!), and just had a fun time.
āThe girls and I had a blast doing this together. They were still talking about it this morning. Iām on cloud 9 because it was just one of āthose momentsā that can be hard to find. We just got to PLAY for a change. Not homework, not housework, not some dumb chore, just play. I donāt do that enough with my kids anymore. Iām going to try to fix that.ā
Want to try it? A few principles first:
- Everything is optional.Ā Not feeling a game or activity? Try something else!
- Try your best no matter what.Ā Youāre not going to be good at these movements and games right away. Especially when stuff is new, itās easy to get frustrated. We used this mantra in the Ninja Academy to help us focus on doing our best instead ofĀ beingĀ the best.
- Have fun, but donāt let your head explode.Ā When youāre out of practice with playing, itās easy to go too hard too fast. You try to jump too far and take a spill, you get a bit too aggressive in a game of tag. Ease in.
- The 70/30 rule.Ā If youāre playing with someone else, adjust the rules so one person isnāt winning more than 70% of the time. Stronger player? Make them use their off hand. Taller player? Make them balance on one foot. Keep it competitive for everyone.
Some games to get you started
šÆĀ Taps:Ā Try to keep a foam ball or balloon in the air. Kick it, hit it, backheel it, whatever it takes. Bluey fans will recognize this as Keepy Uppy. Works solo against a wall or with a whole group. This was our warm up game every session of the Ninja Academy. š
āļøĀ Samurai Warrior:Ā One person stands in front of a group and swipes their arm either up high or down low: high swipe = duck, low swipe = hop over. Note: you donāt LITERALLY hop over their arm. just react to their cues. If you get āhit,ā take a step back, do 2 squats, and step back up. Just keep playing.
š¹Ā Zen Archer:Ā Try to keep your feet planted while your partner slowly sweeps a hand or stick toward you in slow-motion. Move out of the way at the last possible second with as little movement as needed. Harder than it sounds.
šŖĀ Stick Drop:Ā Stand a broomstick upright, let it fall, and your partner (or yourself!) tries to catch it right before it hits the ground. Start close. Move farther away as you get better.
š„Ā Crack-About Dodgeball:Ā Free-for-all dodgeball. Best played with those foam Rhino-Skin dodgeballs (one of my favorite tools to facilitate play without someone getting nailed painfully in the face.) When you get hit, sit down. If a ball rolls to you, you can still throw it. When the person who hit you gets hitā¦youāre back in! No one is ever really out, which creates infinite amounts of fun.
š«³Ā Reaction Drop:Ā Hold two balls at shoulder height and drop one at random. Your partner tries to catch it before it hits the ground. Deceptively hard. Immediately addictive.
š„ Ā Goalies:Ā Roll or toss a ball so itās just at the edge of your partnerās reach. They try to stop it. The goal is to find that edge so they are successful about 50% of the time. Itās a game for practicing your aim, too, and if you can put it in the perfect spot!
šĀ King of the Log:Ā Hold hands with a partner and try to make the other person take a step. Thatās it. You can adjust this by having to stand on a crack in the sidewalk, on a small curb or even on an actual log in the woods!
š„Ā Floor is Lava:Ā All-time classic. You know the drill š.
š§±Ā Jenga Balance:Ā Stack two Jenga blocks on top of each other and try to hold the bottom one without letting the top one fall. Once you get the hang of that, try adding some slow motion movement. Great focus game, surprisingly challenging.
š»Ā Mario + Ghosts:Ā One person walks around the space. When they turn to look, everyone freezes. The goal is to sneak up and tap them on the shoulder. (Iāve also called this āThe Weeping Angelsā for all my Doctor Who fans out there.) We even did a version of this at Camp Nerd Fitness where our entire group was ghosts and we picked an unsuspecting coach to be Mario. š We got some WILD looks as coaches saw a hoard of people move at them and then all freeze in an instant.
I hope this gave you some inspiration to explore a new game or movement ā either for yourself, or with a friend or family member.
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And more than anything, I hope it gave you permission to rethink what your training āneedsā to look like.
Iād love to hear from you ā what are some physical games you love to play? Iām always collecting new ideas!
ā Matt
P.S. Want to make fitness a sustainable part of your routine?Ā Thatās exactly what our coaches help with. Itās like having your own personal fitness Yoda in your pocket, except instead of Yoda itās just a real nerdy human who has your back. Otherwise itās basically the same thingĀ š
Philly Cheesesteak Bowl (Healthy + Meal-Prep Friendly)
You read that correctly, HEALTHY Philly Cheese Steak Bowls! If youāre craving red meat and tons of veggies, this balanced dinner recipe is for you. Plus, it only takes around 30 minutes to cook, so itās perfect for busy weeknights and is meal-prep friendly! Youāll absolutely LOVE the cottage cheese queso to top it all off.
Recipe Highlights
- Classic Philly cheesesteak flavor: I have LOVED Philly Cheesesteak for as long as I can remember, but wanted a healthier version that could be made easily at home. And these bowls are IT!
- Quick cook time: Make this recipe from start to finish in under 30 minutes aka perfect for busy weeknights.
- Meal-prep friendly: Want to prep these Philly cheesesteak bowls ahead of time? No problem! This recipe is meal-prep friendly.
āMade last night, I love this recipe! Watching calories, and I am celiac, and this is a filling, healthy, satisfying meal. The queso is crazy good!!!ā ā Melissa
āJust made these for dinner, my husband is raving! Thanks for the recipe. So quick with minimal prep.ā ā Carly
What Youāll Need
- Steak: Iāve tested this recipe with both ribeye and top sirloin steak, and both work great! Both will cook quickly with a ton of flavor. Ribeye is a more classic choice for Philly cheesesteak, so go this route if youād prefer.
- Peppers and onions: Keep it simple with bell peppers and onions.
- Sweet potatoes: Youāll dice sweet potatoes and bake them right on the same baking sheet with the peppers and onions. Diced russet or Yukon gold potatoes would also work quite well.
- Cheese sauce: If you do ONE thing in this recipe, itās making the cottage cheese sauce. All you need is cottage cheese and shredded cheddar. Youāll double-blend it and warm it up in the microwave for a cheesy drizzle everyone will love.
I love how simple all of the flavors are in this meal and how balanced it is! You get your veggies, lean protein, starch, and healthy fats all in one meal.
Best Steak for Cheesesteak Bowls
The most classic steak to use for Philly cheesesteak is a ribeye. Ribeye has incredible marbling, which helps keep the steak moist, and adds a great deal of flavor. No one wants a dry, tough steak.
Iāve also tested these Philly cheesesteak bowls with top sirloin, and this also works great!
If youāre choosing a flank steak or skirt steak, just know that youāll have to tenderize the meat before cooking to avoid toughness.
- Pat flank steak dry with paper towels. Season with salt and pepper. Let sit for 30 minutes.
- Heat oil in a skillet over medium-high heat. Sear steak for 4 minutes per side (medium-rare). Let rest for 10-15 minutes, then slice.
- Preheat oven to 400Ā°F. Toss peppers and onions with oil, salt, and pepper.
- Bake for 30 minutes, tossing halfway through.
- Cook 1 cup brown rice with 2 cups water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes.
- Massage kale with olive oil, salt, and pepper for 3-4 minutes.
- Divide steak, peppers, onions, queso, rice, and kale into bowls. Serve!
- High heat: In order to get perfectly cooked steak on your cast iron skillet, youāll want to make sure that you have your burner set to high regardless if youāre using a gas or electric stove.
- Oil: Make sure that your oil is fully heated up and fragrant before you put your steak on the pan! This will allow for a delicious medium rare cook.
- Donāt overcook: Thereās nothing worse than overcooked steak. Your steak only needs a few minutes on each side.
- Seasonings: Keep it simple with salt and pepper!
Once youāve got your steak seared, let it rest for a few minutes before slicing against the grain. Patience is bliss.
Absolutely! I donāt use a marinade for this recipe, but youāre welcome to use my favorite flank steak marinade!
Yes! I chose to use my cast iron because it was easier, but you can totally grill your steak for a more charred, smoky taste if youād prefer!
You can store the bowls in the fridge for 3-4 days. If youāre meal prepping this recipe, I recommend storing individual servings in airtight meal prep containers so you can take it on the go.
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Massage the steak with kosher salt, then set it aside. Let the steak sit at room temperature for 10 minutes.
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Meanwhile, preheat the oven to 400ĀŗF. Add the sweet potatoes to a baking sheet and toss with 1 tablespoon olive oil, garlic powder, chili powder, and 1 teaspoon of salt. Be sure sweet potatoes are coated.
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Bake for 10 minutes and then toss. After 10 minutes, push the sweet potatoes to one half of the pan. Add the peppers and onions to the other half. Toss with 1 tablespoon olive oil and 1 teaspoon sea salt. Bake for an additional 10-15 minutes or until the sweet potatoes are fork-tender. Set aside.
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Heat 2 tablespoons of olive oil in a large cast-iron skillet over high heat. Add the steaks. Cook for 2-4 minutes on each side or until the internal temperature reaches 160-165ĀŗF or desired temperature. Remove from the pan and let rest for 10 minutes.
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Add cottage cheese, shredded cheese, and Ā½ teaspoon sea salt to a blender and blend until smooth.* Pour the queso into a microwave-safe bowl and microwave for 1 minute, stirring halfway to avoid any burning.
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Transfer the queso back into the blender and blend until smooth. Set aside.*
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Thinly slice the steak and then mince it into small pieces.
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Evenly distribute the sweet potatoes, peppers, onions, and meat to four bowls. Top with the blended cottage cheese. Serve immediately.
- In step 5, if the cottage cheese isnāt blending, add 1-2 teaspoons of water or milk to the blender to loosen things up.
- If you are looking for a little spice, add 1 teaspoon of red pepper flakes to the sweet potatoes, peppers, and onions.
- I double-blend the queso to ensure it is extra creamy.
- This recipe was updated in April 2026. Find the original ingredients and recipe instructions HERE.
Calories: 506 kcal, Carbohydrates: 18 g, Protein: 32 g, Fat: 35 g, Fiber: 3 g, Sugar: 6 g
Nutrition information is automatically calculated, so should only be used as an approximation.
Photography by: The Wooden Skillet
How to Boost Your Life Expectancy by 12 to 14 Years
What can physicians do to promote healthy, life-extending lifestyle changes?
A pivotal paper published in Europe more than a decade ago entitled āHealthy Living Is the Best Revengeā found that practicing just four simple, healthy lifestyle factors compared to none could potentially have a strong impact on preventing chronic diseases. Weāre talking nearly 80% less chronic disease risk, slashing diabetes risk by 93%, dropping heart attack risk by 81%, and cutting stroke risk in half and cancer risk by 36%. Think about what that means. The potential for preventing disease and death is enormous. In the United States alone every year, there are a half million first heart attacks, a half million first strokes, a million new cases of diabetes, and a million new cancer diagnoses. The message is clear: Practicing a few healthy behaviors can have a huge impact.
What are those four fabled factors?
- never smoking
- not being obese
- averaging about a half hour of exercise a day
- following healthful dietary principles, including a lot of fruits, vegetables, and whole grains, and less meat
Follow those four simple rules and boom! Enjoy nearly 80% reduced risk of major chronic diseases.
What does that mean for mortality risk? As I discuss in my video How to Increase Your Life Expectancy 12 to 14 Years, a similar combination of four healthy behaviors predicted āa 4-fold difference in total mortality in men and women, with an estimated impact equivalent to 14 y[ears] in chronological age,ā meaning the individuals were dying at such a reduced rate that it was as if they were 14 years younger. āFinally, a Regimen to Extend Human Life Expectancy,ā proclaimed a commentary in reference to a study that had made a similar analysis of the impact of healthy lifestyle behaviors on life expectancies. But this time, it looked directly at the U.S. population, which is particularly important, since Americans have a shorter life expectancy compared to people living in nearly all other higher-income countries. The researchers concluded that a healthy lifestyle could substantially reduce premature mortality and increase life expectancy in U.S. adults. Okay, but by how much? They estimated that adhering to a low-risk lifestyle could extend life expectancy at age 50 by 14 years in women and 12.2 years in men. So, if youāre 50 right now, instead of only living to 79 if youāre a woman and 75Ā½ if youāre a man in the United States, taking even just basic care of yourself could propel you to an average life expectancy of 93 if youāre a woman and 87Ā½ if youāre a man.
The bottom line is itās never too late to turn back the clock. A midlife switch just to the basicsāat least five daily servings of fruits and vegetables, walking 20 minutes a day, not smoking, and maintaining a healthy weightāleads to a substantial reduction in mortality even in the following few years. Weāre talking a 40% lower risk of dying in the subsequent four years. Indeed, āmaking the necessary changes to adhere to a healthy lifestyle is extremely worthwhile, andā¦middle-age is not too late to act.ā
As an aside, when I realized the 12 to 14 years of added life expectancy were based on data from health professionals, I got excited about all the potential ripple effects. If health professionals start getting healthier, they can become role models for more healthful living and potentially save more lives than just their own. But that may have been wishful thinking. Practicing what you preach can sometimes backfire. Evidently, ādisplays of excellence can paradoxically turn off the very people they are trying to inspire.ā
Itās reasonable to assume that not being a hypocrite and trying to walk the walk would lead to positive consequences, inspiring confidence in others. Donāt you want a dance instructor who can dance, a music teacher who can play, and a health professional whoās healthy? But āthis simple intuition fails to take into account the concerns about devaluation than an expertās superior behavior elicits in othersāāthat is, that may make people feel inadequate. For example, you know how vegetarians often become targets of ridicule and hostility? Thatās because they may come off as morally superior and make other people feel like theyāre being looked down upon.
There was an elegant demonstration of this phenomenon in a study where āprincipled deviants who take the high road threaten othersā moral self-worth.ā Participants were asked to complete āa racist task,ā and those āmoral rebelsā who refused to do so were cheered on by observers but disparaged by their fellow participants who had done the task. Why? Because the rebelsā stance was āan implied indictment of their spinelessness.ā Isnāt that interesting?
So, when doctors portray themselves as āthe picture of health,ā patients might think theyāre being holier-than-thou, which can unintentionally alienate those who need the doctorsā help the most. Itās easy to imagine how someone with a weight issue might feel threatened and judged by a physician triathlete. But what are we supposed to do? We want healthy practitioners. Physicians who smoke are less likely to tell their patients to quit smoking, physicians who are overweight are less likely to advise about weight loss, and physicians who donāt work out are less likely to talk about exercise. What doctors can do to make patients more comfortable is emphasize that their role is to help people meet their own personal health goals, whatever they may be. Studies show that when doctors take this approach, it increases the appeal of āfitness-focusedā physicians to overweight patients. So, doctors can then display model behavior without inadvertently alienating those who would most benefit from their counsel.
Doctorās Note
For more on lifestyle medicine, see related posts below.Ā
