Wonderfully Woven: Recent Episodes

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In this episode of the Vitamin Nature series we’ll be looking at the ways that grounding and earthing can be supportive of our overall wellbeing.

I'll briefly share:

• how grounding works

• delve into the bioelectricity of the body

• benefits of grounding

• ways that you can utilize key nutrients to enhance the body's ability to transfer and utilize free electrons from the natural environment

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To kick-off the Vitamin Nature series, we're delving into all things sunshine & natural light!

I'll briefly unpack what the light spectrum is, how sunlight is deeply nourishing to our health and ways that we can utilize nutrition to enhance the health of our skin and provide sun protection from the inside out.

If you'd like references for any of the articles mentioned, please reach out to me on wonderfullywovenwell@gmail.com

Links: Etsy Shop eBooks: https://www.etsy.com/shop/wellnessformamas   Podcast Episode on Vitamin D: https://podcasts.apple.com/us/podcast/vitamins-and-minerals-for-preconception-pregnancy/id1654401988?i=1000605796455  

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In this next series on the podcast, I am going to delve into a range of ways that you can support and nourish your body with what we already have access to in our environment and can incorporate into our lifestyle with the theme of nature as a vitamin.  

My hope is that it will be a springboard for you to shift the compartmentalized view of wellness that we may often find taught; of it simply being the diet we follow and the amount we workout and instead shift to one that sees nourishment as including those elements but also goes beyond them. 

In this episode of the Wonderfully Woven Podcast I set the scene for this series and invite you to reframe your mindset around what nourishment and health includes - I'm excited to have you join me on the journey!

If you're interested to find out about working one-on-one with me, I'd love to hear from you - drop me an email at wonderfullywovenwell@gmail.com!

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This episode of the Wonderfully Woven Podcast is a quickfire overview of some of the B vitamins and some of their roles in specifically supporting the prenatal journey – including, B1 – thiamine, B2 - riboflavin, B3 - niacin, B5 - pantothenic acid, B6 - pyridoxine, B7 – biotin and B12 - cobalamin.

Some of their roles include:

• supporting the metabolism of macronutrients (carbohydrates, proteins and fats) to provide energy for the body

• being used for enzymes that are involved in maintaining genome integrity & controlling gene expression which is important throughout embryonic development

• producing red blood cells and enhancing the transportation of oxygen to cells, to aid in the increase in blood volume throughout pregnancy

I share about a herbal tea recipe that you could look to adapt and incorporate to support your mineral balance and hydration in preparation for pregnancy, throughout your pregnancy journey and beyond!

References and Links:

Thiamine: https://www.ncbi.nlm.nih.gov/books/NBK482360/

https://www.sciencedirect.com/topics/medicine-and-dentistry/thiamine

Riboflavin: https://www.ncbi.nlm.nih.gov/books/NBK470460

Glutathione: https://coremedscience.com/blogs/wellness/glutathione-the-master-antioxidant

Oxidative Stress and Preeclampsia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8184326

Niacin: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/

Preserving Genome Integrity: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6563053/

Vitamin B5: https://www.ncbi.nlm.nih.gov/books/NBK563233/

Vitamin B6: https://pubmed.ncbi.nlm.nih.gov/9082654/

Biotin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4230210/

https://www.jstage.jst.go.jp/article/jmi/67/1.2/67_170/_pdf/-char/en

Vitamin B12: https://onlinelibrary.wiley.com/doi/10.1111/cns.13207

Peppermint tea: https://pubmed.ncbi.nlm.nih.gov/16767798/

Rosehips: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485961

Red Raspberry Leaf Tea: ⁠https://www.sciencedirect.com/topics/medicine-and-dentistry/red-raspberry-leaf⁠

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama to aid in conception, support pregnancy and the postpartum season.

In this episode of the Wonderfully Woven Podcast, we’re going to chat about vitamin D! This is a vitamin that I think is commonly talked about but not fully understood - from its different forms to its function as a prohormone.

I delve into some interesting roles it plays such as:

• regulating calcium homeostasis

• aiding the process of endometrial decidualization

• sex hormone steroidogenesis

• developing your baby's lungs

• the mineralization of your baby's skeletonKey Links and References:Sunlight exposure time based on skin type and UV index: https://www.gbhealthwatch.com/Did-you-know-Get-VitD-Sun-Exposure.php

Endometrium Decidualization: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7312091

Vitamin D and Reproductive Tissues: https://www.fertstert.org/action/showPdf?pii=S0015-0282%2814%2900406-3

Corpus Luteum: https://www.ncbi.nlm.nih.gov/books/NBK539704

Magnesium and Vitamin D: https://pubmed.ncbi.nlm.nih.gov/29480918

Vitamin D and Brain Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/

Vitamin D, Calcium and Phosphorus Absorption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama to aid in conception, support pregnancy and the postpartum season.

In this episode we'll take a deep dive into the macro-mineral magnesium which has been gaining increasing profile in the health and wellness space!

Join me as we chat about how it supports:

• the circadian rhythm, sleep & minimizing stress

• the thyroid hormones & insulin

• relaxation and eases restless legs & cramps

Want to connect? reach out to wonderfullywovenwell@gmail.com

Instagram: https://instagram.com/wonderfullywovenwellness

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In this episode of the Wonderfully Woven Podcast I chat through each of the ingredients that are included in the Nourishing Traditions recipe for homemade baby formula, why they are used and how they’re nourishing for your baby!

When it comes to choosing formula for your little loves, it can feel overwhelming and once I found this recipe from Sally Fallon Morell and Mary Enig from Nourishing Traditions (also on the Weston A Price Foundation website) I was intrigued.

Now that I've been making it for my baby boy, I've noticed a huge difference in his ability to digest it and digestive symptoms have been massively minimized. I hope that this episode provides you with useful insight and understanding as to why certain ingredients are included in homemade baby formula and that you feel more equipped and empowered to make it.

If you would like the list of ingredients and places I've sourced them, drop me an email at wonderfullywovenwell@gmail.com.

References and Links:

Nourishing Traditions & Weston A Price Homemade Baby Formula Recipe: https://www.westonaprice.org/health-topics/childrens-health/formula-homemade-baby-formula

Wise Traditions Podcast with Sally Fallon Morell on Homemade Baby Formula: https://www.westonaprice.org/podcast/make-your-own-baby-formula (Episode 368)

Organic, raw dairy vs not: https://pubmed.ncbi.nlm.nih.gov/28624284/

Composition of Breast Milk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882692

Calcium Absorption: https://pubmed.ncbi.nlm.nih.gov/6875753/

Bifidobacterium infantis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352178/

Short Chain Fatty Acids: https://atlasbiomed.com/blog/what-are-short-chain-fatty-acids-and-why-should-you-care/

Nutritional Yeast: https://www.westonaprice.org/health-topics/abcs-of-nutrition/nutritional-yeast/

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama specifically throughout pregnancy, but also for the preconception and postpartum seasons.

In this episode of the Wonderfully Woven Podcast, we’re going to chat about the omega-3 polyunsaturated fatty acids DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).

Join me as we chat about how DHA and EPA can:

• enhance the uterine environment

• support sperm motility and DNA

• support the neurodevelopment of baby's brain both in the womb and beyond!

• potentially minimize the likelihood of preterm labor and childhood allergies 

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama specifically throughout pregnancy, but also for the preconception and postpartum seasons.

In this episode we chat about a highly discussed and debated nutrient - folate or Vitamin B9!

Join me as we chat about how it supports:

• reproductive wellness by aiding the development of healthy egg and sperm cells

• the development of baby's neural tube

• the making and maturation of red blood cells to transport oxygen

• mama after labor and delivery

References and Links:

Folate and Fertility: https://academic.oup.com/humupd/article/13/2/163/661418

Embryology, Neural Tube: https://www.ncbi.nlm.nih.gov/books/NBK542285/

Impacts of Method of Cooking on Folate Retention in Foods: https://pubmed.ncbi.nlm.nih.gov/12493090/

Differences in Folate, folic acid and 5-methyltetrahydrofolate: https://pubmed.ncbi.nlm.nih.gov/24494987/

Vitamin C and Folate Metabolism: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7139526/

Vitamin B12: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647758/

Zinc: https://www.mdpi.com/2072-6643/13/12/4456 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264889/

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama specifically throughout pregnancy, but also for the preconception and postpartum seasons.

In this episode we chat about often overlooked nutrient - choline!

Join me as we chat about how this powerhouse of a nutrient is incredibly supportive of key processes involved in conception and pregnancy, as well as nurturing mamas postpartum by enhancing immune function & deep, quality sleep (& all the mama's said amen).

References and Links:

Roles of Choline:

https://pubmed.ncbi.nlm.nih.gov/31385730/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566660/

Luteinizing Hormone Receptor:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2946427

CYP11A1: https://pubmed.ncbi.nlm.nih.gov/15026180

Study on Choline During Conception Period: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722688/#B1-nutrients-11-01823

Placenta Angiogenesis:
https://pubmed.ncbi.nlm.nih.gov/11259247/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5589442/

Angiogenic Factors and Preeclampsia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063446

Choline and the Immune Response: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6211314

Choline and Ovarian Follicular Development: https://pubmed.ncbi.nlm.nih.gov/34994167/

Oocyte Maturation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261285

Choline and Reproductive Health: https://pubmed.ncbi.nlm.nih.gov/8389794/

Higher Intake of Choline in Third Trimester: https://faseb.onlinelibrary.wiley.com/doi/epdf/10.1096/fj.12-207894

Acetylcholine and Sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026477/

Supplements for Choline: https://www.thorne.com/products/dp/phosphatidyl-choline https://thesynergycompany.com/products/choline

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama specifically throughout pregnancy, but also for the preconception and postpartum seasons.

In this episode we chat about the mineral copper - we'll discuss some of its key roles and why they are particularly important for pregnancy and conception, specifically supporting reproductive wellness and fertility, as well as some of the main dietary sources of this trace mineral.

References and Links:

Roles of Copper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7463674/

Fetal Membrane: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370055

Beef Liver Recipe: https://www.clovermeadowsbeef.com/beef-liver/

Insight on Liver: https://www.westonaprice.org/health-topics/food-features/the-liver-files

Blood Volume in Pregnancy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928162/

Female Fertility and Copper: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3171895/

Male Fertility and Copper: https://pubmed.ncbi.nlm.nih.gov/28791960

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4294866/

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Throughout this series on the Wonderfully Woven Podcast we'll be delving into key vitamins and minerals needed to nurture and nourish both baby and mama specifically throughout pregnancy, but also for the preconception and postpartum seasons.

In this episode we chat about the mineral calcium - its roles, dietary sources (plant and animal) and key factors that can impact its absorption (like digestion, Vitamin D and hydration)!

References and Links:

Roles of calcium: https://pubmed.ncbi.nlm.nih.gov/31082167/

Oral health and pregnancy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883753/

Sunlight exposure time based on skin type and UV index: https://www.gbhealthwatch.com/Did-you-know-Get-VitD-Sun-Exposure.php

Gastric acid and calcium absorption:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/

https://pubmed.ncbi.nlm.nih.gov/23303909/

Vitamin D and calcium absorption:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3405161/

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Whether you're trying to conceive or are currently pregnant, seeking to ensure your body has the vitamins and minerals it needs to support and nurture your health and the growth and development of your baby is vital!

In this episode of the Wonderfully Woven Podcast I share some key factors to consider when choosing a prenatal supplement and a little perspective into a whole-food approach to prenatal nourishment.

We'll delve into the importance of bio-individuality, the bioavailability of vitamins and minerals (and what form they're in), the interactions between vitamins and minerals (their synergistic and antagonistic relationships) and ways to enhance the absorption and utilization of the vitamins and minerals you're consuming.

Research & Reading:

Evidence based recommendations for an optimal prenatal supplement for women in the US: vitamins and related nutrients:

https://mhnpjournal.biomedcentral.com/articles/10.1186/s40748-022-00139-9

Fortify Your Life: Your Guide to Vitamins, Minerals, and More by Tieraona Low Dog

https://www.amazon.com/Fortify-Your-Life-Vitamins-Minerals-ebook/dp/B00X2E2V3K

Multivitamin and multimineral dietary supplements: definitions, characterization, bioavailability, and drug interactions:

https://pubmed.ncbi.nlm.nih.gov/17209208/

Nutrient Interrelationships-Minerals-Vitamins-Endocrines:

https://www.traceelements.com/Docs/Nutrient%20Interrelationships-Minerals-Vitamins-Endocrines.pdf

Interrelationship of Micronutrients: Antagonism and Synergism:

http://www.ijpab.com/form/2017%20Volume%205,%20issue%206/IJPAB-2017-5-6-208-214.pdf

Vitamin and Mineral Interactions: The Complex Relationship of Essential Nutrients:

https://deannaminich.com/vitamin-and-mineral-interactions-the-complex-relationship-of-essential-nutrients/

Biochemistry, Iron Absorption

https://www.ncbi.nlm.nih.gov/books/NBK448204/

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In this episode of the Wonderfully Woven Podcast I'll be bringing clarity as to what the labels USDA Organic, Pasture-Raised and Grass-Fed mean.

There are so many buzz words, labels and terms used in marketing for produce and meat that it can be confusing to navigate what it actually means in terms of the practices used by the farmer and rancher and how it can impact the nutrient density of our food.

Whilst I only scratch the surface of the information and insight around this topic, I hope it brings some clarity and understanding to the labels. More than that, I hope you're reminded to do the best you can, where you can and relax about the rest!

Insight & Information -

• USDA Organic Factsheet & Label Info: https://tinyurl.com/bdd6765u & https://tinyurl.com/bddecdx3
• EWG Clean Fifteen & Dirty Dozen: https://tinyurl.com/2scdkyrb
• Food Irradiation: https://tinyurl.com/24bpnr44 & https://tinyurl.com/22du4t2c
• Grass-Fed Milk: https://tinyurl.com/y35jabu9
• Vitamin E Health Properties: https://tinyurl.com/2uyt42t6
• FSIS Grass-Fed Labeling Guidelines: https://tinyurl.com/27fzfne5
• Grass-Feed Beef Nutritional Benefits: https://tinyurl.com/2nxmfbf7, https://tinyurl.com/mrxa3fcr, https://tinyurl.com/2bjyuefs
• Quote: https://tinyurl.com/mrxa3fcr

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In this episode of the Wonderfully Woven Podcast we'll be talking about another facet of health and wellness - nourishment for your spirit.This episode is specifically about uplifting your spirit when you (or a loved one) is journeying through a health issue.Navigating a health issue can lead to you or a loved one feeling weary, worn out and defeated. The unknowns, uncertainties and what-ifs can be overwhelming and so I wanted to share some thoughts and Bible verses to help uplift your Spirit and hopefully remind you of the light and hope available to us as we feel the tension of what Eden was, what Eternity will be and what our current season on Earth is.

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When it comes to health and wellness it can feel overwhelming, daunting and honestly expensive to begin pursuing ways of eating and a lifestyle that nourishes you from the inside out.

In this episode of the Wonderfully Woven Podcast, I'm sharing four steps (swaps and additions) you can take to lay the groundwork to support your body so that nourishment feels more accessible and sustainable rather than feeling like there’s fifty different superfood powders you need to go out and buy!

We'll chat about industrial seed oils, nourishing dietary fats, what it means to be truly hydrated and the incredible mineral that is magnesium.

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When it comes to optimizing our health and wellness we can oftentimes think it’s only about what we eat, how much and when. What if I told you that there’s something more foundational than that before we even eat?! Supporting the digestive process is vital in nurturing and nourishing our bodies. Join me as we dive into the different stages of digestion and why we need to support it and how!

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Navigating entering the season of motherhood comes with so many changes. Oftentimes mama’s can feel isolated, inundated with information about feeding, sleep rhythms & about “this & that”, so, in this episode, I hope to leave you feeling seen, heard & encouraged.

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Being healthy can mean different things to different people and I think one facet of being healthy is that of nourishing our bodies in a way that facilitates its optimal function!

So, in this episode of the Wonderfully Woven podcast, we’ll be chatting about the importance of understanding how our body is designed and intended to function so that we can know how to purposefully support it through the food we eat, the environment we live in and our mindset around around meals.

Whilst this episode provides a very basic overview of the form and function of our bodies it will lay the groundwork for how and why what we eat fuels our body and it provides the foundation for conversations in future episodes.

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Welcome to the Wonderfully Woven podcast! I’m your host Lucy Garrison, a Nutritional Therapy Practitioner (NTP), and this a space where we delve into discussions around all things holistic wellness and nourishment for the body, mind, and spirit.

We’ll chat about what it looks like to support and steward the original design of how our bodies were created so you can live fully and freely through all seasons of life. No matter what you’re journeying through, I want to remind you that your body is wonderfully woven! You are wonderfully and fearfully made and marvelously complex.

In this episode, join me as I share about the heart behind the Wonderfully Woven podcast and what I do as an NTP.