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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

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The Quiet Gift: A Journey of Self Worth and Resilience is now available for download as an audible.  Check it out!

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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