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Natalie Davis and Pamela Cass continue their conversation with Troy Casey, the Certified Health Nut. Troy explains why returning to nature drives real health results. He calls out research bias in modern nutrition, the pitfalls of quick fixes, and the lure of influencer shortcuts. He offers a simple starting point, the mirror, then builds a plan around water, real food, sleep, movement, and sunlight. He closes with resources and his upcoming Vipassana retreat. Clear, simple, actionable.

Key takeaways
• Start with honesty. Look in the mirror and own the next step.
• Water first. Prioritize clean, mineral rich sources.
• Eat real food. Farmer direct when possible. Avoid pesticides and herbicides.
• Sleep with the sun. Honor circadian rhythms.
• Move daily. Walk an hour. Build from there.
• Ground outside. Seek morning light.
• Quality beats quantity. Nutrient density drives energy, mood, and body composition.
• Quick fixes hide costs. Pay the farmer or pay the doctor.
• Tune out hype. Judge progress by how you feel, move, sleep, and eliminate.
• Build community. Learn from practitioners rooted in nature, not gadgets.

Practical steps

1. Mirror work. Two minutes. Look into your eyes. Say, I love you. Breathe.
2. Water upgrade. Choose spring or properly filtered water. Carry a bottle while traveling.
3. Food audit. Swap one processed item for a farmer sourced option today.
4. Walk. Sixty minutes outside. Daily.
5. Morning light. Step outside within 30 minutes of waking. No sunglasses.
6. Sleep window. Target 10 p.m. to 6 a.m. most days.
7. Grounding. Barefoot on grass or soil for ten minutes.
8. Track basics. Sleep, steps, bowel movements, energy on waking.

Resources mentioned
• Vipassana meditation, dhamma.org
• Weston A. Price Foundation and Sally Fallon’s work
• Joel Salatin, Polyface Farm
• Paul Chek, CHEK Institute

Notable quotes
“Choose your hard.”
“Pay now or pay later. Pay the farmer or pay the doctor.”
“Everyone wants a miracle while walking around in one.” - Troy Casey, Certified Health Nut

therealones.com and certifiedhealthnut.com

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Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

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Discussion with Certified Health Nut Troy Casey

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

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Our brains and bodies can become addicted to high cortisol states, making normal, relaxed states feel wrong. By recognizing and rewriting the stories we tell ourselves, we can break these cycles and create sustainable ways to thrive without constant stress.

• Understanding how neural pathways form and create "stories" that guide our behavior
• Identifying dysfunctional stories by noticing disconnects between desires and actions
• Creating new neural pathways requires consistent repetition, just like building muscle
• Three pillars of resilience: body science, soul science, and brain science
• Distinguishing between harmful stubbornness and genuine resilience
• Micro-changes consistently applied create more sustainable transformation than extreme measures

Download Jenny's free cortisol reset protocol at jennyevans.com/yourcortisolreset to start balancing your stress chemistry today. Join Jenny's "Soul on Fire" coaching and mastermind group for women on the first Friday of every month to receive support, strategies, and community as you create a fulfilling life on your terms.

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

Send us a text

Resilience is not only in your mind. It is in your chemistry. In this episode, Jenny Evans, global speaker and resilience expert, explains how your body’s stress response impacts your ability to recover from challenges.

You’ll learn how cortisol puts your “Sneaky Pete” brain in charge and shuts down logic and creativity. Jenny shares how a 30 to 60 second “microburst” of physical activity resets your brain chemistry and restores clear thinking.

Jenny also opens up about her journey from small-town beginnings to global expert and how her bold approach to opportunity shaped her career. We explore the power of a personal “beliefs manifesto” to silence negative self-talk and guide authentic decisions.

This episode gives you science-backed tools to handle stress, boost energy, and perform under pressure.

Listen in and learn how to quiet your Sneaky Pete, reset your chemistry, and strengthen your resilience.

About Jenny Evans

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

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What if that critical voice in your head isn't actually you? What if it's a parasite feeding off your energy and deliberately trying to destroy you?

Emma, trauma expert and founder of the "Reclaim Your Shameless" program, reveals the shocking truth about our inner critics - they function exactly like internalized narcissists. In this paradigm-shifting conversation, she dismantles the common wisdom that tells us to "love our inner critic" or "sit with our shame," explaining why these approaches only strengthen the very thing keeping us small.

"Shame is the gasoline that keeps trauma burning," Emma shares, offering a revolutionary framework called "break" that helps us recognize, disconnect from, and evict our inner narcissist. Unlike normal emotions that can be processed, shame leads nowhere but deeper into itself - a bottomless pit that recycles our pain endlessly.

What makes this episode truly transformative is Emma's practical approach to liberation. She explains how our language and culture have programmed us to believe we need shame to be good people (why else would "shameless" be an insult?), while providing clear steps to cut off shame's power supply. Through powerful examples and actionable insights, she demonstrates how to identify trauma triggers, release emotional baggage, and reclaim authentic self-expression.

The freedom that comes from this work isn't just personal - it breaks generational cycles of trauma and models authentic living for others.

As Emma powerfully states, "You don't owe your inner critic anything - not politeness, not attention, not energy."

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

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Ever wonder why years of therapy, mindfulness practices, and self-help books haven't freed you from those persistent feelings of shame and self-doubt? Emma Lyons, trauma-informed healer and founder of the Trauma Matrix, reveals the missing piece: most of us have internalized a narcissistic system of control that operates as our inner critic.

This eye-opening conversation exposes how approximately 80% of Western families qualify as dysfunctional, creating perfect conditions for children to absorb toxic shame messages. Emma shares her personal journey from law school burnout to discovering that the root of her depression and self-sabotage wasn't her own failing but an internalized voice she calls the "inner narcissist."

Unlike typical therapeutic approaches that suggest befriending your inner critic, Emma offers a revolutionary framework called BREAK that helps you identify this voice as foreign programming rather than your authentic self. She distinguishes between Western individualized shame ("I am bad") and other cultural understandings, revealing how our shame-based culture specifically targets women and marginalized groups.

The conversation illuminates why shame is always about control, never about care, and how it systematically disconnects us from our power and authenticity. Emma's practical BREAK method—Break the trance, Refuse to engage, Expose the lie, Anchor in your body, and Kick it out—provides listeners with immediate tools to reclaim their sovereignty from shame's grip.

More about Emma

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

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What's the real cost of being "nice" in a world that demands it? Amira Barger joins us for a transformative conversation about breaking free from the harmful constraints of niceness to embrace what she calls "nerve" – the courage to speak truth, set boundaries, and challenge broken systems.

Amira shares a powerful childhood story that perfectly illustrates the communication disconnects we experience daily. She introduces the matching principle, explaining how misaligned conversation types (practical, emotional, and social) create friction in our interactions. This framework sets the stage for understanding why niceness, though seemingly harmless, actually taxes our humanity, dignity, and voice.

The heart of our discussion explores practical tools for developing nerve without sacrificing kindness. Amira's creative journal exercise offers a simple yet profound method for perspective-shifting and challenging "sacred cows" – those untouchable rules, leaders, and habits we're taught never to question. This intentional pause creates space for reimagining how we communicate and operate in the world.

We dive deep into the nuances of self-presentation, where Amira offers a refreshing alternative to "authenticity" with her concept of the "chosen" or "aligned" self. This strategic approach acknowledges that not all spaces equally reward authenticity while still honoring our core values and boundaries. It's about claiming autonomy over how we show up rather than contorting ourselves to meet others' expectations.

For anyone who's ever felt the weight of playing nice at their own expense, this episode offers liberation and practical guidance. Amira's forthcoming book (releasing October 28, 2025) promises to expand on these concepts with relatable stories and actionable strategies for practicing nerve in everyday life.

https://amirabarger.com/

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC

Send us a text

Have you ever swallowed your truth to keep the peace? Felt the exhaustion of maintaining a "nice" facade when you wanted to speak honestly? You're not alone.

Join us for a thought-provoking conversation with Amira K.S. Barger, Executive Vice President and Global Head of DEI Advisory at Edelman. Amira shares her remarkable journey from growing up as a minister's daughter on the tiny island of Guam to becoming a powerhouse in strategic communications, particularly within healthcare environments.

At the heart of our discussion is Amira's upcoming book, "The Price of Nice: Why Comfort Keeps Us Stuck and Four Actions for Real Change." Through a pivotal childhood story about hair braiding gone wrong, Amira reveals how being told "that's not nice" taught her the painful lesson that politeness often trumps truth – even when that truth could prevent harm. "No matter how right you are or how true the thing is," she observes, "if it makes someone uncomfortable, you are the problem."

Amira's expertise in behavioral communications illuminates how "words shape worlds" – not just a catchy phrase but a profound reality that influences how we move through professional and personal spaces. Drawing from psychology, sociology, and anthropology, she crafts messages that move people to action, demonstrating the powerful intersection of art and science in effective communication.

For anyone who's felt trapped by expectations of niceness or struggled to reconcile authenticity with social acceptance, this conversation offers validation and a pathway forward. Discover how breaking free from the prison of pleasantness might be your key to unlocking greater impact, deeper connections, and a more fulfilling life.

More About Amira Barger
Price of Nice

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Magical Mornings Journal

Disclaimer: The information provided in this podcast is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The co-hosts of this podcast are not medical professionals. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this podcast. Reliance on any information provided by the podcast hosts or guests is solely at your own risk.

Pamela Cass is a licensed broker with Kentwood Real Estate
Natalie Davis is a licensed broker with Keller Williams Realty Downtown, LLC