Amanda Ward 00:00
So I think that we have a real problem or an unhealthy obsession with super foods. And I think that we are overdoing it. And we think that more is better. And it just kind of gets perpetuated to where, you know, okay, I can't maybe go to the gym four times a week, but I can eat, drink, slam down the smoothies. And so that makes me healthier, right? And not necessarily. And when you're talking about superfoods, I personally think that the supplements and the multivitamins fall into this category, I think that we are overdoing it on certain things. And we're not asking questions, and I think the multi definitely fits into this category. I think that a lot of people aren't considering the long term effect of things, putting them in their body because if it's something that you're taking every day or multiple times a day, you really want to make sure that a you need it and then be you know, you're using it and it's not harming you.
Bridget Moroney 01:10
Welcome to the performance RX podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey, or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast. I'll be bringing you expert interviews, personal stories, and actionable advice to inspire, educate and empower you to reach your goals. So hit follow. Grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney. And today my guest is certified primal health coach Amanda ward. Today's episode is all about diving into the nitty gritty of health and performance and Amanda's story hits close to home because like many of us, she's been through her own health battles, including battling mysterious gut and auto immune issues despite living a super healthy life, which ultimately led her to understanding about dietary oxalates, which then allowed her to turn things around. And now she's on a mission to help all of us do the same. So whether you're an athlete chasing your personal best or simply looking to feel your absolute best, Amanda's got wisdom that's going to light up your path. So get ready to dive deep into the world of nutrition. Discover the magic of a balanced lifestyle, and walk away with some actionable gems to transform your health game. Enjoy the show. Welcome to today's episode of the performance RX podcast brought to you by aspire to coaching. I'm your host, Bridget Moroney. And today I have with me Amanda ward. How's it going? Amanda?
Amanda Ward 02:56
It is going. Great. I'm so excited to be here talking with you today. How are you?
Bridget Moroney 03:01
I am doing very well, despite any sort of sleep disruption that I have. We were just talking about that before I hit record. So but you are the perfect person to talk to you today about this because we're going to talk about all things leveling up for longevity. And I'm sure you know, you definitely have a lot to say about this. But sleep is is definitely one of those things that you know, contributes to performance, and definitely our longevity. But I'm putting the cart before the horse. So I just wanted to start off by saying so you know, Amanda, I did a little bit of an introduction, you know, with your background as a primal coach, primal health coach. But I think a big part of your journey as a coach and you know where you are today kind of, you know, started off with your your own personal health. I don't know, shall we say discoveries? I don't know. Yeah, that's a good word. So um, yeah, I would I would just love to give you an opportunity. Yeah. If you if you wanted to tell us a little bit more about your your story and background and how you came to be where you are today because I think that's that's it's it's a super important message for sure.
Amanda Ward 04:17
Yeah. Thank you so much for allowing me to share. Um, yeah, I think it goes back to you know, kind of when I was a kid, I had a kind of chaotic, stressful childhood, which is never good. And there was a lot at home like I couldn't really control and so I started really obsessing about things that I could control, like, food and diet and exercise. And so at a pretty young age, I became what is now called Orthorexic so pretty food obsessed, and would have freak out moments and stuff like that about certain foods on plate. But yeah, and so I was doing excessive exercise running. I would do like 300 crunches every night. Yeah. And so I also had, though this terrible sugar addiction that I didn't want to own up to. But I would just binge and binge on all the sweet things and very much a chocolate addict. So yeah, I had a lot of skin issues, I had terrible, terrible acne. And I kind of continue down this path of being a closet sugar addict, but slash health freak until after college, I was doing some research and I came across this book called Go dairy free. And it was just a different lifestyle, something I hadn't tried before. And it was just saying, you know, it, the skin issues could be caused by the sugar in the dairy and I was like, Okay, I'm done. I'm ready to do this. So the next day, I was throwing stuff out of my pantry. I was all in. And sure enough, my skinny skin issues healed. And it just kind of I mean, it helps me but it also kind of made me a little bit more obsessive, I would say, um, but yeah, so I'm on this path of like, kind of honing in. And so when I quit, you know, the sugar in the dairy, I basically became paleo. So I was probably paleo for about 10 years, and chugging along with a little paleo lifestyle. And I'm just like, okay, I can I can level up I can, what can I do, I can add more plants in so I was never a vegan. But I added a lot more, I started adding a lot more greens and stuff like that into my diet. And I got really, really sick. And, you know, in hindsight, I learned that, you know, I wasn't really in tune with my body, I wasn't really listening to my body. And I wasn't asking questions, and I was putting a lot of stuff in my body that it couldn't handle. So long story short, I healed myself from this plant toxicity issue called oxalate. And I was able to heal with an animal based diet. And so since then, I have just felt really obligated to share my story. And I needed a platform to do that. So I got the health coaching certification, and just really wanted to help empower women and people to listen to the body not be so obsessed, because it can be stressful. Looking back, I put a lot of stress on myself that was totally unnecessary. Like, yeah, that's my story in a nutshell is that is the oxalates story that plant toxin awareness. And we can get more into that, because that's a whole other kind of can of worms. But yeah, I had a lot of issues. I was really, really sick. And I couldn't even like point to the fact that it was what I was eating that was causing my issues. There was no doubt in my mind that what I was doing all the right things, but actually, you know, I was making myself sick. So
Bridget Moroney 08:13
I mean, first of all, thank you so much for for sharing that. You know, your background and your story there. Really quick, I just I just kind of want to mention this for listeners there. So you met you brought up orthorexia there and, you know, you mentioned so this is something that I think in the nutrition space that you know, people are aware of now, I don't know, I don't know how aware the general public is about being Orthorexic and orthorexia. But you brought up paleo, I was definitely paleo at one point in my life as well. And, you know, I think there's a lot of discussion around diet culture and everything, you know, just kind of like to put a broad label because this is what gets put on social media. But I guess really quick, just maybe kind of giving an overview of orthorexia, because, again, like when people think about, let's say, problematic eating or, you know, you know, I'm not a mental health specialist, but so I don't I don't have this background. But, you know, again, I guess just to kind of put a broad stroke, you know, disordered eating, not giving any sort of diagnosis, but again, orthorexia. I just feel like is something that many people don't understand, you know, and then they especially don't understand that as being problematic, you know, and as you point out, but I guess just for anyone listening at home,
Amanda Ward 09:40
yeah, um, so orthorexia. I do consider that to be disordered eating a pattern that so there's being intentional about your health, and then there's being so stressed out about, you know, the planning and every little thing and the control and putting whatever in your Body and there's being such a control freak about it that it actually affects you in a negative way. And so that's the Orthorexic piece is that it's harming you more than it's doing good. And so it's it's all good to be healthy and intentional about your health and your diet and the things around you, but when it interferes with your mental health, when it interferes with your relationships, your your even your work life, you know, it crosses a boundary and that should be addressed. So it's just not a healthy state of mind. Yeah,
Bridget Moroney 10:35
let's kind of talk about like, I guess kind of the the, the overarching theme for today. So like I mentioned, in the beginning of this episode, we're gonna get dive into leveling up for longevity. So a lot of people that listen to this podcast, they're already in the fitness world, they're, they're pretty aware of what healthy eating is they're aware of training, you know, they are aware of like, what some recovery practices are, but and I like the emphasis of longevity, because I think at some point in any person's life, whether they're a full time athlete, or you know, big time fitness enthusiast, there comes that mind shift, and, um, you know, I'll just kind of speak for myself where it's like, okay, the things I'm doing today, you know, for my performance goals are more short term, but what about the rest of my life, you know, again, like, I want to be able, because training for performance, eating perfect for performance, and everything that I might catch some hate for, for this, but that's not necessarily healthy when you think about like long term health and longevity. So I guess just to kind of kick that off there. What would be, I guess, giving a broad overview because we have, we have a big list of things that we can dive into. But what would be leveling up for longevity? For anyone listening who's interested in like, Hey, what are they talking about?
Amanda Ward 11:59
Yeah, that's a good question. And you just reminded me, I recently heard this quote that said, if you're not embarrassed by how little you knew 12 months ago, that you didn't learn enough. And I think that is so so true. And so important that we should always be mindful of our where we're at in our life, our journeys, trying to grow and move forward and push ourselves and just kind of really keep an eye on where are we at? Like, How deep are we in our comfort zone? So I think leveling up can probably mean different things to different people. I think it depends on your why. And, you know, what do you really want to be doing when you're older? What do you want to be able to do happy baby when you're 60? And, you know, what's your goal? What do you see yourself doing? What do you want to not lose sight of? Or what do you want to not stop doing? So I think there's so many things that leveling up applies to and personally in my program, I have a really simple framework that I applied, like, it's customizable to my clients and the leveling up part piece is the last part of it, because we do the biggest movers first, you know, what, what that is, is normally diet is the biggest mover for most people. And then we just kind of say, Okay, well, we don't want to leave you where you're at, we're gonna say, you know, how can you grow? How can you move up from here? So it's all about what your goals are?
Bridget Moroney 13:34
Completely agree again, like there's, you know, I think for for so many people, like, like you said, like diet is, you know, that's that's the starting point for so many people, whether you're trying to lose weight, gain, muscle mass, you know, perform better, you know, just feel better. But yeah, there's so many other things and really quick, I frickin love that quote, what did it What was it again, if you're not embarrassed by what you knew 12 months ago, you're, if you're
Amanda Ward 14:03
not embarrassed by how little you knew 12 months ago, you didn't learn enough,
Bridget Moroney 14:07
huh? Yeah. Yeah, I, I love that. And again, not to go off too much of a tangent there. But it's just, I think, again, it's just something I see, especially in the health and nutrition space, like because people get so dogmatic about things and it's like, yo, it's okay to have different opinions. It's okay to change your mind. It's okay to say, You know what, like, what I'm saying is true, but what she's saying is also,
Amanda Ward 14:33
yeah, and I have changed my mind so many times on so many things. And I think really, the point to drive home is just that you're always experimenting. Yes. Yeah. It's always an experiment. It's always a journey. Mm hmm.
Bridget Moroney 14:45
Yeah. And again, I'll just say one more thing, especially, you know, touching on the nutrition thing, because I am definitely like I mentioned I you know, I was paleo at one point I I like to say, you know, I've I've excelled fermented with basically, every every diet out there. I haven't gotten into carnivore though. So I don't know, maybe, maybe one day I'll try it. But it's, it's a little bit of it's a little bit of just curiosity just to see it's a little bit of like, let's see what happens. But I will say also in some cases, you know, things worked, right things worked for me and what my goals were at some point and then, and then at some point it also, it also, you know, didn't work and it and it's okay, I think to say like, okay, like, this was your I don't know, like, maybe this is just my weird perspective on it. But it's, I guess my point is, is that you know, different ways of eating and taking a nutrition and you know, diets, whatever you want to call it, lifestyles can work there. And I think that, you know, the overall goal is at the end of the day is just to find what works for you long term and a sustainable, but things can change, we can evolve, we can find different ways to, you know, live optimally. So I think, for anyone, for many people, nutrition is the starting point there. But I guess, what would be like one of the things, you know, in the next step of of leveling up, where, where would you look to next. So,
Amanda Ward 16:15
I would have to just hover around diet just a little bit more. I think that when you're talking about leveling up, there is a certain amount of just awareness about being in tune with your body. And so it kind of goes back to what I was saying earlier about asking questions like, why am I really doing this? Is this really working for me? Is this really serving me? So I think that and you were talking to earlier about being dogmatic, and that is, one of the things that pisses me off, is when dogma comes into play. Because, you know, everyone's different. And even when it comes down to food, like we're all pretty bio individual. So even if you ascribe to a diet, you know, I think it's important to ask questions and just say, hey, is this really working for me? So, when you were talking about leveling up, I would reassess the diet. And you know, we got it, I think we got to talk about oxalate, this is a huge, huge thing that it's not on anyone's radar, really, I think there is a movement growing. And I, of course, have my own personal story, I just think that the plant forward diet is continuing to be promoted. And that's why I would say, Well, let's talk about that a little bit more, and then maybe see what what you think about it.
Bridget Moroney 17:35
Great point there, I guess really quick. So since we're kind of touching on that subject, so do you want to explain a little bit more about the oxalates? Because you've mentioned plant forward, and everything else like that, and that is like again, like I think just general nutrition advice there is like Yes, eat lots of plants, especially the greens right. Get your greens in and yeah, so for anyone listening at home who's unfamiliar with what this condition is, or this, this this issue? Yeah, what what is it and and then we may we can get into kind of like the micronutrient deficiency of it all because again, it's like, like, when people think of your vitamins and mineral minerals, they think of plants.
Amanda Ward 18:20
Yeah, yeah, let's dive into that. Um, so oxalates are quite literally tiny, microscopic, little pieces of glass. And they are a plant defense mechanism. And so there's a lot of different plant toxins. And in my program, we do kind of go over all of them. But the most important thing to be aware about is the oxalate and that is because, um, so a lot of plant toxins and like vegetables, nuts, grains, they can be altered so they can be fermented or they can be soaked. And there's just things that you can do to them to make them easier to to digest and kind of remove some of the toxic load there, but with oxalate, you can't. So it doesn't matter how long you soak spinach, the oxalates there and it's not going anywhere. So that's why oxalate is probably in my opinion, the worst offender. So plants have these defense mechanisms in place because, quite simply, if you think about it, they can't run away. They don't want to be eaten. They want to produce and live on and so for oxalate, it's pretty insidious and like I said, people can have these mysterious issues and not know because it's such an unknown thing, especially when all the rage these days is promoting like your green juicing and smoothies. So yeah, oxalate, so it can cause a lot of health issues and I'll name some of those in just a minute but it can it can. White Literally embed in your tissues and cause injury and it also depletes minerals. So there's endless symptoms but some of the most common ones are kidney stones, kidney infections, bladder issues, like gi dysbiosis. That whole umbrella there like Crohn's and also ulcerative colitis, IBS. It damages the gut quite literally like it the glass, it damages the lining, and then oxalate also, interestingly enough, has this electromagnetic charge that also disrupts cell membranes so it's very damaging to the tissues and all the systems in the body and it accumulates and so it like I said was depleting minerals that depletes go to die on. So that's what your liver needs to help detox. So you can have symptoms like being really really crazy sensitive to scents and chemicals and any sensitivity really, because your liver is compromised and even stuff like allergies, you can have crazy allergies. So all this stuff can be heightened. You can have aI skin issues, joint neck joint nerve connective tissue issues, dental issues, even eye issues, itchy eyes, I personally had chronic STI Eyes, eyes dies, I would get sighs and then they would heal and they would come right back and they were so painful. Yeah, I had a lot of things. I had some skin issues for sure I had what's called vulvodynia and lichen sclerosis. So large, just painful itching that would either keep me awake at night or wake me up out of sleep. I had blowed. Like, like, I'm this tiny little thing, but I had this huge stomach looking pregnant. So gut dysbiosis just Yeah, parts that smell like dead. That's not normal, not good. That's a sign. I had a lot of hair loss. Um, and I even had I forget the medical term for it, but it was like phantom nerve pain on my scalp. And so my hair was my head was so tender that I couldn't even wear like a hat, you know, to hide the hair loss. And then I had these gray streaks on my teeth because my mineral status was affected. I had chronic yeast infections, I had bladder pain, foot pain. And yeah, I had just a lot of yeast issues to like the yeast infections, and I had brown fingernails, I had so many issues and I, to kind of top it off, I was so stressed about all these little problems, because I'm this healthy, healthy person, I'm doing all the right things. And yet here I am really very sick. So, you know,
Bridget Moroney 23:03
again, it is so frustrating. And I think there's so many people out there regardless of what may they may be going through that. It's just like, you know, you're you're doing, you know, you're doing what you think are the right things, or at least kind of like what's you know, being told to do the right thing and you're being quote unquote, healthy and everything else like that. But like, again, people just have for whatever, whatever's going on in their biology there. It's just, it's not working and kind of goes back to like what you said about being, you know, we're all we're all bio individual people there. And it's, you know, I think we had this conversation prior to this, but it's like, what is this is this is the the thing that I've I found and I personally as a coach find this very interesting about nutrition, it is just that what can be really great for someone could be literal poison for someone else that that that's not great. But what I think is, what's great about it is that we we can figure out what you know, works for people there. I guess that's, it's not great. It's just it's interesting, right? Because again, like, if nutrition were something as easy as just like, here's the one size fits all prescription there. Well, it's such a relief. I guess once once you figure out what is happening,
Amanda Ward 24:18
I'm just gonna say yeah, yeah, that's so true. There is no one size fits all. And it's very, really relieving to know that I don't have to follow any certain cookie cutter thing that anyone else is saying or following you're doing. Like you are in the driver's seat. You are the expert of your own health. You are as empowered as you want to be. And as a health coach. I'm not the expert. I think people are looking for gurus but they need to be looking inwardly instead. So as a coach, I am not the expert you are I'm just there to hold up the mirror so you can be reminded of that.
Bridget Moroney 24:54
Amen, amen. So I guess really quick so you know, you were talking about what oxalates are in then you mentioned you know, there in these these greens, you know, you mentioned like spinach and the whole kale. You had mentioned kale. But when you brought up greens, I just think about how kale has become like the superfood. And you know, and you talked about kind of your own health journey, I guess my question is like, so how, how did you get to the bottom of this? And, and again, this isn't like, you know, one size fits all advice for anyone. But how did you how did you correct that?
Amanda Ward 25:24
Yeah, that's a good question. I did not figure it out on my own, I look back and I'm like, Wow, I'm so glad I reached out and got help, because you know, if I would have kept going, you know, so I did get help with my issues. And I'm so glad that I did, because knowing now what I know about oxalate. So when you are so the body for years, even after you go on a low oxalate diet can still be unloading the oxalate and so, the best strategy for going low oxalate is tapering down over time, because what can actually happen is you can force a much, much higher state of inflammation than you're currently in if you just stop, you know, so I was eating the spinach daily and the smoothies daily, the beets, and you know, if you're not familiar, the oxalate rich foods, nuts and nut butters and not milk. So even chocolate, I was a chocolate fiend. But yeah, so you can, you can go a little bit too crazy when you're trying to detox yourself, and you can end up doing more harm than good. So you actually want to taper down and not just stop the oxalates you know, right then and there, you want to give yourself some time, because you're gonna probably hurt yourself.
Bridget Moroney 26:56
I mentioned this at the beginning of our discussion on on oxalates. But just going back to the whole micro micronutrient thing, and again, kind of talking about leveling up for longevity. So a lot of reasons why people, you know, go out and they buy these green powders, and these, you know, and they, you know, through spinach in their smoothies, and they, you know, eat you know, all of these, these vegetables and, you know, again, I'll just say, you know, I think these foods are good, they are good sources, they can be for some people good sources for for new for micronutrients. But yeah, I guess what are some ways that people can address these these nutrient deficiencies? How can you like you mentioned certain health problems, and I would just say like, you know, bloodwork is probably a great place to also look there. But yeah, how, how can people go about addressing these deficiencies? What should they be aware of? Like, how do you work with your clients? And you know, what are some things that people maybe don't consider in nutrient deficiencies?
Amanda Ward 28:01
Well, kind of backing up just a little bit to your comment about the like, the powders and stuff. So I think that we have a real problem or an unhealthy obsession with superfoods. And I think that we are overdoing it. And we think that more is better. And it just kind of gets perpetuated to where, you know, okay, I can't maybe go to the gym four times a week, but I can eat, drink, slam down the smoothies. And so that makes me healthier, right? Not necessarily. And when you're talking about superfoods, I personally think that the supplements and the multivitamins fall into this category, I think that we are overdoing it on certain things and we're not asking questions, and I think the multi definitely fits into this category. I think that a lot of people aren't considering the long term effect of things, putting them in their body because it's if it's something that you're taking every day or multiple times a day, you really want to make sure that a you need it and then be you know, you're using it and it's not harming you. So in the supplement is like that's a whole other can of worms as far as supplement quality and all that stuff, but when it comes down to like covering yourself for those deficiencies that you think that you have, well, I'm just gonna take a multi and I'm good. Well, the nuance there is that you know your body, your body wants the natural source so your body doesn't even the most advanced supplements you're probably going to be putting them out honestly. So your body wants to get the real nutrition and the from the real food. So you're probably wasting your money. And then you might worst case scenario be adding you know, some icky ingredients into your your tissues and your body that you don't really want to be building up long term. So I, I like to ask the question because I'm a primal health coach. So I'm very ancestral based. And so I like to ask the question, okay, well, what what our ancestors do, and I get all kinds of rebuttals to this. And, and that's fine. I think credit questions are great, and I definitely welcome them. But I don't think that, you know, it's necessary. In all cases, I think some gaps and some deficiencies are definitely there. And when you need help, you need help for sure. But the average American just taking a multi not having bloodwork done, not really knowing what they're deficient in and not working with someone to help guide them through it. That can be a recipe for disaster. We don't want to depend on supplements long term anyway, we want to figure out like, what's the root cause? You know, why am I you know, having this deficiency. So I think it's just a conversation that needs to be had. And just don't make the assumption. And, you know, when you're talking about deficiencies, and leveling up, I have to bring up the Oregon factor the Oregon meat, so I don't know if you're down with organ meat. I don't know, you know, if your listeners are open to it, but it is, you know, I hate to be the corny person and say it but it's nature's multivitamin. So, I have been doing organ meat, actually not that long. So I've been doing liver for probably about three years now. And then it took me a while to get on the train with like, other organs like kidney and heart. Probably about a year now for me. But um, when I first had liver, I was like, I felt amazing. I was like, Oh my gosh, where has this been my whole life? I feel amazing. So I think that, that is feedback. Like that's like, okay, my body really enjoyed that my body used that. And that made me feel good. So do you get that from your multi? I mean, maybe not. Maybe, maybe not. But I think it's just worth asking the question, you know, what would our ancestors do? Because we are so disconnected from from nature and our food system to the point where we don't even think about, you know, what's already kind of provided for us, like, the organ meat example. So So yeah, I think that part of leveling up is looking at, you know, and if you really just don't want to do origami, okay. I think that there's other options for sure. But I think that the nutrient factor there you you get nutrients and organ meat that you just don't get elsewhere. So
Bridget Moroney 32:47
yeah, I mean, it's so interesting, and I've brought this up in you know, with other coaches and other episodes, as well. But it's like you bring up you mentioned our ancestors there and I completely agree. I mean, even you know, in modern day, like if you look at nomadic tribes, like they eat the whole animal, right, like, and you bring up like this overuse and over obsession of like supplements, like collagen is always like the thing like, oh, you know, like, you go to the, you go down the supplement aisle, you go down the beauty aisle, and there's frickin collagen everywhere. And, you know, to your point, and again, this is maybe just an overgeneralization, but it's like, where do you think that collagen is coming from? Right? Like if you think about like, organs, connective tissues and things like that. You know, and again, just kind of like acknowledging that these hunter gatherer tribes did and still do in the in the case of the tribes that are that are still here you know, active in other parts of the world like they take the whole animal there and you know, maybe they don't eat like every bit but every part of it gets used and you know, the average individual you don't need to pop an iron pill you don't need to take a multivitamin like eat some liver you know, eat these things that like have these vitamins in them already. Right?
Amanda Ward 34:06
Yeah. And just try it like going back to that very at the very beginning when we were talking about like just growing and experimenting. Just try it if you've never tried it, you can't knock it right so Exactly. Yeah. And when the origami too is the the desiccated organs are getting super popular these days. And so if you really just turn up your nose and maybe try and desiccated capsule instead
Bridget Moroney 34:35
we'll talking about so kind of on the topic of having via you know, energy, vitality, you know, the thing that comes to my mind you know, again in the performance space fitness space is recovery, right which, you know, based on my my rambling today I am definitely not well recovered. And you know, again, this is like something that comes up on the the training side at least it's like there's there's there seems to be again, like kind of a hyper awareness around like overtraining. And again, maybe I'll get some heat for this. But I think for a lot of people, listen, unless you're like a pro athlete, or an Olympic athlete, where this is like full time, and you are definitely pushed, like, I think for the average No offense, but to the average gym goer, you know, I see you out there, I see you pushing yourself, I give you mad props, but I don't think you're really overtraining, it's, it's less of an overtraining factor and more of an under recover. And again, like on the topic of longevity, they're like, that's what's going to keep you like, you could go out and kill it at the gym for 30 days, but if you're not really putting in the recovery, then you're not going to see those gains in you know, again, like even on the long term thing. So, yeah, I mean, working with people who are, you know, facing these issues of under recovery, they're like, what are what are some of your thoughts? And I guess, how do you kind of, what are some suggestions?
Amanda Ward 36:11
Yeah, I think that you are so so right. I see this a lot, I don't think that we are really overtraining, I think that we are under recovering. I think that we aren't considering how much we are really breaking down our bodies. And that takes a lot out of us. And so we need that recovery. And I think that like if you are, you know, you feel like you have to beat yourself up, you're pounding the pavement for an hour, or you're on the hour or on the, the I call it the treadmill, if you're on the treadmill for an hour or whatever, you know, that's taking a lot out of you, and you have to restore, replenish, allow your body to recover from that. So the number one thing that I would say, when you're looking at your recovery routine, and how are you letting your body recover from what the what the breakdown is, I would say sleep is probably the number one thing I think you need to be sleeping, like it's your job. It's so so, so important, and your body really can't repair otherwise. So and like even you were saying you're feeling this the sleep gap that you've had, and I'm the same way and like I, about a year ago, I joined this group of women that would work out together and I didn't even do it to like promote my business or anything I just wanted, like the community and the like mindedness, you know, and, but most of their workouts were like 5am. And I was like, I can't do this. Like I'm interrupting good quality sleep, to go work out. And that's counterproductive to me. So I had to quit that. But yeah, I think that we are not considering like when we were getting up for that 5am class. Okay, maybe that's your self care and you need it. And that's fine if it works for you. But what is the cost? So if you are losing part of your recovery, which big part of that is sleep, if you're losing sleep to go beat yourself up some more, then I would say maybe reconsider or look and see if that can be adjusted. Hey, everyone,
Bridget Moroney 38:32
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Amanda Ward 41:28
Today, especially in the crazy chaos, the rush schedules and all the stuff that we have gone, I, it's so easy to overlook the fact that maybe your energy system is disrupted. And if you need, if you feel like you're dependent on something like that, you might want to take a step back. Because I think that if you are, you know, needing that job, or you need the 10 cups of coffee a day or 10 snacks a day, you know, maybe there's something going on with your energy system where it's disrupted, and that can be addressed with with other things. But that also ties into the under recovery to because if you're dependent on something, to get you through your workout, or get you up or get you through your day, then you might be under recovering.
Bridget Moroney 42:17
Caffeine is a drug first of all, like, you know, it's it's, it's, you know, it's a safe drug, quote unquote, but even you know, talking about like sports performance there there is like, at least I'm aware of in the NCAA drug testing, like there's only a certain level of caffeine that an athlete can have in their system before it's considered like illegal there. You know, but it's also detrimental. So like, again, like, there's so many people that I guess become, what is it called? Like, acclimated basically, they need more caffeine, like I've seen, it's like, oh, I take my, you know, I have my coffee, and I take two scoops of, you know, pre workout. And then I take these fat burners, which have caffeine, but I feel like, you know, I and then like months go by, and then they're like, I've had to up the dosage. And I'm like, that's, that's not what Yeah, again, it's like kind of what you're saying. And, you know, the other thing too, is like, you know, and we can talk about how caffeine works there, and sleep deprivation, but people who get up and are like, I get up at 4am i And I work out and I in you know, I'm like running on five hours asleep, and I don't need it like you are lying to yourself. And I'm not just saying that, like the studies show, you are lying to yourself. There have been studies out there where people who are sleep deprived, don't even realize it. They're just, they're just acclimated to running on shitty sleep. And they're, and that's and again, that's the beautiful thing about our bodies. It's not a great thing, because, you know, again, talking about long term, but our bodies are very adaptable. And you know, we're built for survival. And that's great, you know, especially, you know, again, if you are a working parent, and you you know, this is hopefully just a season of your life, you will be able to get through it and you can bounce back. But if you are just thinking that this is the way my i This is just how I operate every day. And you know, it's like Nebra so, um, yeah, I guess let's yeah, like I said, that's, that's my big ol rant on caffeine.
Amanda Ward 44:16
Yeah, I'm totally with you. I hear that a lot, too. And I say the same thing. I think that you have to have a really honest conversation with yourself and ask some hard questions. But, you know, I think so when we're talking about caffeine in general, I don't have an issue with it for some people, but for others, I think that they should avoid it. And so I think it's a very individual thing. So I would never say you should never have coffee with caffeine or you should limit you know, I think it's very individual. That thing about caffeine that you know, you should know is that it does, it does promote stress and and so that's Why I say that for some people, it should be limited or avoided, because you know, if you're under a lot of stress already, it can tax, you even further increase your cortisol levels and your adrenaline levels. And we're already stressed enough. So happying contains. So caffeine Oh, sorry, it's similar. The molecular structure is similar to a molecule called adenosine, which we need and we use for sleep, relaxation, and winding down and distressing. And so the caffeine when we consume that it's similar in structure. And so that receptor from the caffeine will bind, getting into the science of it will bind and then that leaves the adenosine with nowhere to go. So that will build up rather quickly. And that signals to your body look quite literally fight or flight. So that is why I'm saying like, you know, I, I think that caffeine is okay for some people, but not others. So it just depends. But yeah, it can be very taxing to the adrenals. So if you, I just again, I say experiment, cut out the caffeine side, see how you feel, because that's what I did, I really do enjoy my coffee, that ritual in the morning, but I went to I switched to decaf, and I feel a lot better. So yeah, and I think that if you're going to stick with the caffeine, you need to make sure that you know in the morning you are drinking it with food in your stomach, don't drink, don't drink it on an empty stomach, stomach, because that will tax your adrenals as well.
Bridget Moroney 46:41
Let's talk about stress. Because again, talking about society, and just life in general it Life is stressful. You know, there's there's all sorts of stress happening, you know, if you're training, that's also you know, physical, physiological stress, physical stress there. And then caffeine adds to that. But again, talking about leveling up, you know, and for people who are like, again, kind of going back to what we said the beginning, like, I've got my nutrition down, I've got my training down, Let's even say like you've bought into not that you want I want you to buy it's not like some sort of like hoax here. But hopefully you're on board with sleep like you, you're like, Okay, I've got that the three tenants there. But you know, again, stress, I think it's it's something that people underestimate when it comes to these things. So what are your thoughts around that? And just kind of overall like self, you know, we mentioned self care there, but just stress management in general.
Amanda Ward 47:36
Yeah, I think that there's a certain in today's world, a certain like baseline level of stress that we are just kind of like born into, and we just like the the normal, hectic schedule, and the mountains of emails, we just kind of accept that as normal, but we don't stop to think about how it is a stressor on our nervous system on our cells. So physically, mentally, we are stressed, we are taxed, we are not giving ourselves enough grace, we are beating ourselves up if we don't do the 4am workout and we have a snack. And you know, I think that giving yourself what you need is important. And you know, so often the stress of the typical modern human can override that those signals that your body's giving you and that intuition that you you want to try to keep in touch with. Yeah, we live really stressful lives. And if you know, we don't even realize it, but we are constantly under stress. So I think it's really important to respect boundaries, when you can obviously we got to pay bills, and we got to work and all the things. But there is no shame and like you said that sleep a little bit later. Don't feel like you have to get yourself up before the crack of dawn and, you know, get that workout it if it's not serving you. Okay, if it's serving you, that's a different conversation. But we're talking about leveling up. So I would just I would definitely consider you know, the amount of stress and if you can cut it cut something out, that's great. I mean, a lot of times you can't get rid of it. So I think that it's really important to to make sure that you're giving yourself what you need. And that's different for everybody. But you know, even I find myself like oh my gosh, there's no time to go to the gym like that's my me time. Like, I have to schedule this like this is so crazy. My schedule is so crazy. So when you're getting super stressed, I think maybe take a step back and see if you can cut some stuff out because that stress is always going to be there. Like I said, we're just that's the time that we live in. We can't necessarily go back to you know, when we live in a cave I mean, there were no school drop off lines and ball schedules and all the things like that. So we're very different times and we have to adapt.
Bridget Moroney 50:08
Yeah, I love I mean, when I'm, you know, I'm thinking of, like, you mentioned boundaries, it's just, it's boundaries and priorities there. And I think again, on the the fitness and athlete side, this comes up in, in training, and I think you can apply it to training or just our overall life there. But it's like the whole trimming the fat. So for people, and this is especially true for I'm thinking of like a special type of breed of athletes or classification of athletes, if you will, called hybrid athletes, where these are people who want to so like thinking about CrossFitters, or people who do endurance running and strength training at the same time, like, Sure, you can do it all. Absolutely, and if that and if and if that's what you want to do, and you know, kind of going back to the why and everything else like that. But you cannot go into a full, like marathon training program and a full powerlifting program, like you will crush yourself there. So it's like, on on the training on the athletic training, the athletic coaching side there, it's like really trimming the fat about like, what is the bare minimum, you know, needed for these two things. And I guess, again, kind of like just using that in overall stress there, like you said, like, taking a look at our calendars, you know, just kind of like an overall lifestyle protocol, I guess. You know, looking at our calendars, like do I really need to take this meeting? You know, do I do I really, you know, again, do I really need to wake up early, you know, and do this? Or would I benefit from, you know, a little extra sleep or, you know, whatever, whatever it is? And yeah, it's it's hard, you know, especially kind of the boundaries part there. Because, you know, our lives are so intertwined.
Amanda Ward 51:59
Yeah, you have to give yourself permission to acknowledge, okay, my cup is empty today. I don't have any more to give in. It's not you, it's me, and I'm honoring myself. And you have to give yourself permission to do that, especially in today's world, like, we need that more than ever. You have to give it to yourself. No one else can.
Bridget Moroney 52:18
Yeah, yeah. Um, I guess really quick, still kind of talking about stress there. Um, hormetic stress. So kind of maybe changing, changing directions a little bit, but I don't know talking a little bit about that. And maybe how you know, what that is and how people can use that as a way to improve their health.
Amanda Ward 52:40
Absolutely. Okay. So stress hormetic stress, it's still a stressor. So, you know, you have to be mindful of how many stressors are filling up your bucket for sure. But when you're, you know, in the right season and mindset, and you want to take on stress, and you're capable and you're giving yourself recovery, for the stress that you're already taking on. Were hormetic stressors are great for leveling up. I think two of the most popular ones today are going to be sauna and probably cold plunge. I have not cold punched yet. I was actually talking with a friend about this the other day. There's a local gym here that has it and we're like, we need to do it. We need to do it. And I I say that I want to do it, but I just don't like cold water. I have to admit, like I know the benefits and you know, all the things but I just I don't know, I like my sauna. So I get my sauna and I don't even overdo it. I have I have a sauna, a cheap one. But yeah, I just sweat a couple times a week and that's my, my hormetic stressor.
Bridget Moroney 53:54
Being mindful of your your stress bucket. I like that the stress bucket. And again, like the the messaging that people get from just you know, social media in the media there is like yeah, if you don't if you genuinely don't like getting cold and you have other ways, you know, to feel like don't You don't have to torture yourself there you don't like you know, and then there's some people that absolutely love it, and I think in theirs and that's the thing too. And and again, kind of like just referencing that that stress bucket too. It's like, and kind of like what we said, or what you said in the beginning with like the supplements is we overdo things, right? So it's like, you have someone who's like, I'm gonna go to the gym, I'm going to do a cold plunge. I'm going to intermittent fast. That's just like, and in my mind, I'm just like stressful. stress, stress, stress, stress, stress, stress, stress. It's like maybe just cut in and talking about trimming the fat maybe do like two of these things, you know, and see what happens there. Like, you don't have to do every single thing. They're like these are all great things, you know, and there's lots of evidence to support their benefits there but again, just kind of an end to end. And again, just like the supplements like they they do have a benefit, but they're but it's just like there comes a point where it's like, okay, now you're just doing too much.
Amanda Ward 55:08
Exactly. Yeah, I think that we are almost like trying to keep up with the Joneses like okay, I'm doing this, this and this and this. But, again, kind of going back to what is serving you, what's your Why? Why are you doing these things? And if you truly just want to get better and level up, that's great. But um, I would say, you know, there's got to be balanced. There's for sure got to be balanced. Yeah,
Bridget Moroney 55:37
yeah, absolutely. Yeah, moderation. I don't know people. It's it seems like that's, that's a dirty word. Oh, no, what are their I guess kind of what what pops up in the, the top of your mind here of like something else, you know, along the lines of leveling up and longevity,
Amanda Ward 55:55
I think a big one that I see this a lot is just movement throughout the day. Um, and even I struggle with this, like, since I started working from home, I get less movement. And you know, if you work from home or you have a sedentary job, it's just it's so important to move throughout the day. Because you know, when you're sitting you are, it's not good for your heart, your circulatory system, your your organs. So movement is so important throughout the day, if you are just you know, going to the gym and getting your workout in, and then the rest of your days, kind of a lot of stillness. That would be something to improve or a way to level up. And there's so many ways that you can do that. Again, you don't have to add it towards another thing on your plate and you're stressed out. But what I like to do is I set a timer, I got like one of those cheap to pack, kitchen timers off Amazon. And one is for my son with his screen time and then the one is for my office. So I remind myself to get up and move and even if I don't have time to just go out and walk which would be the best case scenario but I'm at least getting up sitting back down taking like a little bit of a just movement break whatever that looks like for you. I would say movement throughout the day and then habit stacking. Habit stacking is really actually very cool. It's I'm sorry, I just kind of moved right into that one.
Bridget Moroney 57:36
No, no, go for it. I love Yeah, I'll circle back to my comments on on the movement there but but I love Yeah, go for it because I forgot to bring that up. So please.
Amanda Ward 57:45
Okay. Yeah, so habit stacking is really cool. So it's what it is basically it's a way to make an old habit that you have or a habit that's really ingrained in you and you take that and you use it to incorporate a new habit so it's really cool because it helps make new habits stick for you. So an example would be like I have it stack when I take a break from the screen and I what I tried to do is go outside and go for a walk and so I'm killing a lot of birds with one stone when I do that because what I do is I put my my grounding shoes on so I've got like the sunlight the fresh air the movement like an oxygen oxygenating my tissues I'm grounding I'm connecting with nature I'm getting fresh air like all the things and so just by going out for just a quick walk and taking a break like my eyes get a break my body gets a break from from you know being still and it could even be just going for a walk and checking your email okay for this walk I'm gonna respond to emails or or whatever so yeah, habit stacking really great way to and there's so many different things you can do with it. But yeah, those are two of my favorites.
Bridget Moroney 58:59
On a personal note, thank you for reminding me because I've I've recently not recently it's we're about three months now but I've we've moved into a new house and so you know with that comes a new routine and everything and I'm still struggling to kind of find my you know talking about like trimming that fat and routines and everything I'm I'm personally still trying to find my groove in that case but I will say like previous to that like the habit stacking like Yeah, exactly what you said like you know, we're mentioning so many things here that are you know, great for leveling up like sunlight movement, you know, just like quietness there. And it's like yeah, you could knock all of those out like go for a walk you know, in a park you know without you know so it's like you're you're getting the sunlight you're getting the you know exactly what you just said like you're getting your sound like your movement, your your quietness there, you're in, it's just like, boom, boom, boom. So, you know, again, I think that's kind of going back to the whole like morning routines and things like that is like people think they have to have like this Laborat thing of like, okay, I'm going to do you know, and it's like, you just spend two hours, which again, like, if you have the luxury to do that in your life, like go for Amen. Like, that's awesome. Let me know, let me know how I can do that there but Right. But ya know, I love the habit stacking
Amanda Ward 1:00:21
the walking not just for active recovery, which is great. Like if you can foam roll or have some kind of mobility routine and stretching routine, that's great too, but just walk like Jay FW just fucking walk. So you don't have to, there's no need to run to recover, like just a gentle walk at your own pace if you want or if you want to pass, that's fine, too. But just getting outside and walking. That is just I think honestly, you nailed it. Like one of the number one things for longevity is is walking Yeah, it's one of the best exercises, it's healing. It's, it's so so good for you.
Bridget Moroney 1:01:03
And again, just like you kind of mentioned the the impact of I've, I've definitely had that personal experience too. And I see it with clients. Like, it's always amazing. If you are someone who is like an A, who does work as your job, like you're moving throughout the day, and then all of a sudden you switch over to a desk job. Like it's it's incredible, like what the the health impact is, like I said, I've seen that in my own life there. You know, like talking about the the pandemic like I was at a gym, I was teaching English at a university, and then all of a sudden that stops I was on my feet all day. And then all of a sudden, now here I'm at the end, I was just like, wow, like, I did not realize I took for granted that movement. And even like recently, I was talking with one of my clients there and like her her job and lifestyle have changed and like literally cut her movement in half there. And so it's like, again, just like, okay, like, you know, for a lot of us now we have to be more mindful of that. And the I don't know, I guess like about like standing desks, what do you think about
Amanda Ward 1:02:12
Yeah, I have. So I have standing desk, but the thing about like, so if you're standing for a long period of time, it's still stagnant, right? So you still have to move, you have to change positions. So I think that standing desks are great for moving from sitting to standing. But if you find yourself that you're just, you know, standing, you know, you've got a game and you do a timer or whatever. And I know it's hard because I do it all day. That's my that's me now working from home. So I think that like you said, we have to be intentional. And we have to remind ourselves of our why which is you know, just health today and tomorrow. It's hard, like sometimes I am like, I'm in the zone right now. I can't move I can't get up. I can't go for a walk. So yeah, it's it's not always easy, but just really being intentional about the fact that you got to move, it's not negotiable. And you feel like feel it when you don't
Bridget Moroney 1:03:13
know. Absolutely. And yeah, great point about the standing desks there is like, Okay, you're standing up, but you're still like, like he's bringing up just like circulation and you know, again, this like heart health and just kind of like I mean, movement, you know, we kind of talked a little bit about, like, toxins building up in the body and the liver and everything else like that. But like, exercise movement, that's also a form of, you know, detoxification for the body. They are right, your, your, your body is, you know, metabolizing things, it's pushing things through, you know, your, you know, so again, getting that circulation in.
Amanda Ward 1:03:47
Yeah, absolutely. I think that, you know, more people are kind of noticing these type of things without even really getting into it too much. But yeah, I think that the, the light affects us so much. Like, even now I'm under a fluorescent light. It's super, super bright. But yeah, the blue light, it affects our sleep, our circadian rhythm, and you know, you can't really get away from it, per se it's there. It's there. When you go to Walmart, you know, I think that the best thing is just getting outside as much as you can. I tell my clients when we're working on like sleep and circadian rhythm, like the number one thing that you could do is just get outside when you wake up and you know, look towards the horizon, get some sunlight on your skin and you know if you can touch the bare earth, but you are just reestablishing that circadian rhythm every day and that is super important for your energy energy throughout the day and just being able to fall asleep at night and get good quality sleep. So it all ties together. Yeah, the light is crucial, crucial part of that
Bridget Moroney 1:05:01
kind of maybe switching gears really quick to the idea of, of mouth breathing. So I'll just say this, you know, again, kind of talking about stress management in general, breath work is definitely has a huge impact. And I guess and I've, I've seen this again recently, you know, especially with sleep like mouth tape and mouth breathing, just overall just breathing in general through your nose. And there's a physical therapist online, and I wish I knew her name off the top of my head. But she talks a lot about that. And she actually has been sharing some some posts and contents around basically, how in strength athletes, their their nasal passages atrophy, so they get smaller, because they're not using their nasal passageways, and their noses as much as they should be for breathing. So it's one of those things like if, you know, if you don't use it, you lose it right there. And it's, it's, it's very interesting, because our noses are meant for breathing, not our mouths, like, yes, we can get the air through there. So again, like kind of the whole idea around mouth breathing, and yeah, how that affects us, you know, in our, in our health and longevity, and,
Amanda Ward 1:06:18
yeah, so you are for sure, gonna recover better, sleep better feel better if you have that ability to breathe through your nose, because like you were saying, that's the way we're meant to oxygenate is through our nasal paths, or nose. And I think that, you know, it's, it's a little thing, but it can go a long way. And the, the sleep part of that, like, so there's so many things that tie into that. And you, you kind of just mentioned one of them, but I was reading the other day about how sometimes mouth breathing is caused by just you know, you don't have enough room in your mouth. So your body's trying to get more oxygen. So it's kind of crazy, the the things that your body does, like, but if so, the mouth tape thing, the whole premise behind that is like, okay, so your mouth breather, but you want to shift to nose breathing, which is great, and you should. But what you would ideally do is at night, you would put tape over your mouth to train yourself to, to breathe through your nose. I have to say, this didn't work for me. I used to be a mouth breather before I just kind of realized, oh, I should be breathing for my nose. The mouth tape didn't work for me. I don't know, I don't know about you. Did you ever try it?
Bridget Moroney 1:07:42
I haven't. I think for me, I guess I'll just admit it, it sounds a little scary to me, I feel like because I have a deviated septum, which, again, is even more reason to just kind of like, build those nasal passageways. But I feel like a good first step is is no strips, you know, at the very minimum, like kind of at least get that, you know, use that as an opportunity. But
Amanda Ward 1:08:10
yeah, I think I use no strips is so long ago, but I just remember the mouth tape like, felt weird, it felt weird, and like, it just didn't stay on. And I don't know, I just went to sleep. Like thinking about it, like breathing through my nose, just being really conscious of the fact that I'm going to fall asleep breathing through my nose,
Bridget Moroney 1:08:33
I don't know, I maybe I'll try it there, I feel like I would have the same thing like the same reaction there, it would it would probably be more disruptive of my sleep than beneficial there because again, it's just like that sensation there. I do know, and I do see people that like who do do it successfully, like, you know, because they track their sleep, like they do have the result like deeper sleep, better quality, sleep, stay long, stay asleep longer, etc, etc. So it does have that benefit again, it's just kind of like everything we've been discussing. Not everything is meant for every one, I think you know, bottom line is it's like, again, it's just like, when I think about longevity, I think about that, that recovery there. And you know, and I think you mentioned just a minute ago, like what we're doing today, you know, for our health, does that translate into what we're doing? tomorrow and beyond there? I guess you know, with that said, for anyone listening? I don't know any any last kind of final thoughts or or kind of call to action?
Amanda Ward 1:09:36
Yeah, I would just say you know, whatever you're doing, you know, if it's working for you, great if you're thriving, great. But if you're not feeling your best, then I think that it's completely warranted to ask questions, reach out for help. You know, I think that that's what you know, people like Bridget and myself are here for as well. So It's a journey it's you're always going to be learning there's no end. So what works for you now might not work for you in 10 years and that's okay.
Bridget Moroney 1:10:09
Love it. Yeah, perfect, perfectly said and kind of goes back to that quote that you shared at the beginning there so thank you so much, man. I mean this is this this conversation has been has been so fun today like anytime I get a chance to you know, as I say nerd out on on some of the the health and just nutritional aspects of things it's always fun for me it's it's I don't know, I enjoy learning from from people like yourself and it's It's truly been a pleasure to have you on here and have you share your story and some of your insights and you know, how people can really you know, level up their their bodies today so that you know, there is that that longevity for tomorrow?
Amanda Ward 1:10:50
Absolutely. Thank you so much for having me on the show. It was so fun. Thank you really quick.
Bridget Moroney 1:10:54
So before we before we leave, you know, for people who are listening, and they want to learn more about you and you know, your your coaching style and everything, like where is the best way to find you like how can they get in contact you? Yeah, like all the good stuff, shout it out.
Amanda Ward 1:11:10
Yeah, so my website is primal point, health.com you can find me there and you can scroll all the way down to the bottom and you can get my freebie, which, you know, your listeners night might not even help with sugar addiction, but it's there if you need it. My quick tips to quitting sugar for good. And then on social media. I'm at primal point. health.com I love questions, and I welcome them. So anything that you want to reach out with Feel free,
Bridget Moroney 1:11:44
awesome, awesome. And I will definitely link all of that in the shownotes there. So if you want to get in touch with Amanda, you know, reach out to her, as you can already hear in this conversation. She's awesome. She's fun to talk with. So you know, ask questions away and I'll put a link to that freebie there. Like, I mean, again, like just talking about people who are into fitness like you know, carbohydrates, especially like sugars, they're it's one of those things where it's like, it's good for performance now, but how does that translate into the into the future there so definitely check out her freebie and get some of that, you know, those those knowledge bombs from her? Awesome. Well, you know, again, Amanda, this was this was awesome. This was so much fun. I truly appreciate everything that you shared today and for all your time.
Amanda Ward 1:12:34
Awesome. Thank you so much for having me. All right. Well, that's it for
Bridget Moroney 1:12:37
today's episode. I hope you all enjoyed it. Until next time, keep performing well in the gym and living your best life outside. It's Hey, really quick before you go, I need you to do one thing for me. If there was something in this episode that you think would be a value to someone else, please share it for me. My goal is to empower as many people as possible on their health and fitness journeys. And one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others. So do me a favor, copy and paste that link, send it to one of your friends, your family or anyone who you think would get some enjoyment and value out of this. I appreciate you for listening. I'll see you next time