The Foraging Guide That Resets Your Nervous System

Modern medicine has a nervous system problem. It treats dysregulation with prescriptions when foraging and food as medicine have held the answer for thousands of years. This episode, we're going back to the roots. Literally.

By the time you're done listening to this episode of New Normal Big Life, you'll know exactly why the act of foraging is one of the most powerful nervous system resets your body can experience, which wild edible plants to look for, how to use them for food as medicine, and what tools to use.

If you've ever felt like your body is stuck in fight-or-flight with no way out — this episode is for you.

Antoinette Lee — New Normal Big Life podcast host, Army Medic, and sponsored adventure athlete who used nature therapy to recover from physical limitations and build a life around passion, purpose, and people, takes you on a foraging walk that is equal parts science and survival skill.

Chapters

0:00Wild Plants You Walk Past
 1:24 The Nervous System Crisis
 2:46 Why Forest Time Calms You
 3:33 Simple Foraging Gear That Works
 4:06 Dandelion As Food And Medicine
 5:38 Fiddleheads And Cooking For Safety
 6:39 Foraging Safety Rules To Follow
 7:53 How Outdoor Therapy Helped Me Heal
 9:05 Dandelion Gummies And The Research
 12:48 A Mullein Tincture Story
 13:48 Dandelion Gummy Recipe Walkthrough
 15:07 One Plant Challenge

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Transcript

Wild Plants You Walk Past

SPEAKER_00 0:00

Most people walk right past wild edible plants every day without realizing they're bypassing some of nature's most potent medicine. For example, fiddlehead ferns have been foraged for centuries, loaded with vitamin A, vitamin C, omega-3 fatty acids, and beta-carotene. But there's a preparation step almost no one talks about, and skipping it turns one of the most powerful wild foods into a serious health risk. We'll also discuss five wild edible plants that activate the vagus nerve, the body's main rest and digest highway. When I was recovering from post-traumatic stress, a traumatic brain injury, and a broken back, I used nature therapy, including archery and kayaking, to recover from physical limitations and found passion, purpose, and people as my recipe for mental health. Today, I'll break down how to identify wild edible plants and medicinal herbs, how to forage the tools you need, and how to safely prepare wild food as medicine. Welcome to the New Normal Big Life Podcast. We bring you natural and integrative health information and stories about nature that we hope will inspire you to get outside and adventure, along with a step-by-step plan to help you practice what you've learned to create your own new normal and live the biggest life you can dream. I'm your host, Antoinette Berafato, the wellness warrior. Let's get into today's topic.

The Nervous System Crisis

SPEAKER_00 1:24

Let's discuss the nervous system crisis modern medicine is missing. If you've been waking up exhausted, running on adrenaline, or feeling like your body's always braced for impact, you're not imagining it. Your nervous system is stuck in survival mode. And the conventional answer: more medication. More management, more coping. Here on New Normal Big Life, we don't do band-aids. We find the root cause. And when it comes to nervous system dysregulation, the root cause and the solution might be the same thing. We've spent generations moving indoors, away from soil, away from the seasons, away from natural bodies of water, away from the plants that built our biology and our nervous system, are paying the price. If you're watching this episode on Apple Podcasts, Spotify, or YouTube, you could walk along with me into my forest. But if you're listening to this episode, imagine stepping into a forest, no phone, no noise, no notifications, and within minutes your body starts to shift. Your breathers drop, your mind clears. That's a not a coincidence. That's your nervous system doing exactly what it's designed to do. And the medicine that triggers that reset, it's growing right under your feet. Here's the science behind why foraging is the

Why Forest Time Calms You

SPEAKER_00 2:46

reset. There's a Japanese practice called Shinrin Yoku, forest basing. And the science behind it is undeniable. Trees release compounds called phytoncides, natural oils that lower cholesterol, reduce blood pressure, and activate the parasympathetic nervous system. That's your reset and digest state. The one most of us rarely touch anymore. But here's what the research doesn't always tell you. The act of foraging or moving through the forest with purpose, with attention and intention takes the rest reset even deeper. When you forage, you activate something primal. Your senses sharpen, your stress response quiets, your vagus nerve superhighway between your brain and your body starts firing differently.

Simple Foraging Gear That Works

SPEAKER_00 3:33

Here are the tools you need: a bag, gloves, various cutting utensils, a knife, a brush, collapsible bowls with a lid. That's it. That's all you need to get started. When you're foraging, always wear a hat for shade, long sleeves, long pants, sturdy boots, or hiking shoes, anything that laces up and will stay on, but never flip-flops

Dandelion As Food And Medicine

SPEAKER_00 4:06

for safety. Let's go deeper on dandelion because this one deserves its own conversation. Your doctor probably never told you this about the dandelion. Dandelion root contains inulin, a prebiotic fiber that feeds the beneficial bacteria in your gut. Those bacteria produce short-chain fatty acids that directly signal the vagus nerve. Dandelion is rich in potassium, which supports nerve impulse transmission and the bitter compounds in dandelion, terraxicin. It stimulates bile production, which improves fat digestion and reduces the inflammation that drives your nervous system dysregulation. This so-called weed in your backyard is doing more than your multivitamin ever will. Dandelion has a mild bitter flavor. Tender roots can be chopped into salads, stir-fried, or pickled. Traditionally, dandelion leaf is used for water retention, like a diuretic, and kidney and bladder problems. It's also a great source of iron, calcium, and potassium, which helps with muscle cramps. Steamed dandelion leaves, drizzled with lemon juice and olive oil, is enjoyed throughout the Mediterranean. You can use the dandelion flowers like these to make wine. Catch episode 2 Dandelion Tea Benefits Doctors Overlook and Science Confirms to access my dandelion gummy recipe. Kids love this foraging and cooking project because it's fun, fast, easy, and inexpensive to make.

Fiddleheads And Cooking For Safety

SPEAKER_00 5:38

Here on my homestead, these tight coiled spirals are one of the most powerful wild edible plants you can forage this spring. They're only here a few weeks in May. These are fiddlehead ferns, the young frond of the ostrich fern. And as a natural healing plant, they're loaded with vitamin A, vitamin C, beta carotene. They taste like asparagus, broccoli, and Spanish combined. This is food as medicine, growing wild. The homestead foraging rule: only take a few fronds from each plant so it regenerates every season. That's sustainable living. You take what you need and leave the rest. Here's the step most people miss, and this is critical. You have to boil or steam wild food like this to get rid of the toxins. Tonight they're going right alongside ravioli with kale and pesto marinera. Medicinal plants wild harvested on your dinner

Foraging Safety Rules To Follow

SPEAKER_00 6:39

table. Next up, we're talking about how to forage safely, the practical guide. The practical guide wouldn't be comprehensive without learning how to forage safely because foraging is a skill, and like every skill, it requires respect. Rule number one: never eat a plant you have it positively identified with at least two reliable sources. A field guide and a foraging app are a good start, but local foraging walks and expert groups are better. Rule number two, harvest sustainably. Never take more than one-third of any wild population. We forage with the next generation in mind. Rule number three, know your look-alikes. Wild carrot and poison hemlock look similar. Ramps and lily of the valley can be confused by beginners. Learn the differences before you harvest. Rule number four, start with the easiest identifications. Dandelions, fiddleheads, stinging nettles. These have distinctive features and few dangerous look-alikes. Rule number five, cook what needs to be cooked. Fiddleheads need to be cooked 10 minutes at a minimum. Stinging nettle, blanch or dry before consuming. Know the preparation rule for every print you bring home.

How Nature Helped Me Heal

SPEAKER_00 7:53

I want to get personal here for a moment, wellness worries, because this isn't just content for me. This is how I healed. There was a time when I was using a full-time caregiver, a walker, and a service dog just to get through my day. My nervous system was in free fall. My body was in decline. And the path back, the one that actually worked, wasn't a prescription. It was nature. It was archery. It was kayaking. It was putting my feet on the earth and my attention on something alive and growing. Passion purpose people. That's the recipe I found. And foraging became part of that recipe because it handed me all three a passion for wild food medicine, a purpose ensuring what I was learning, and a community of people to learn from, and another group who were hungry for the same real answers that I could now provide. We're stripping away the overwhelm and handing you the exact roadmap. You don't have to start with five plants. Start with one. Start with a dandelion in your backyard. Pull it, smell it, learn it, make tea or gummies from it. That one act, that one moment of intentional connection with a wild plant is a nervous system reset and it builds from there.

Dandelion Gummies And The Research

SPEAKER_00 9:05

What if the pesky yellow weees in your yard could become your favorite superfood? Dandelions, often dismissed as long nuisances, are nutritional gold mines. Quote, they're probably the most nutritionally dense green you can eat, outstripping even kale or spinach, says registered dietitian Rancy Guy, R D L D N in a Cleveland Clinic article. You can find all of the experts and articles that I quote in the free downloadable dandelion gummy making guide on website at nintlbl.blog. Packed with vitamins, A, C, and K plus minerals like iron and calcium, dandelions rival trendy greens. Pair them with raw local honey. You've got a gummy recipe that's as tasty as therapeutic. Ready to rethink those so-called weeds? Let's explore why dandelion gummies are nature's sweet secret and how you can make them at home. Here's a fun fact about dandelions. Dandelion's name comes from the French word de l'on. I'm probably butchering that, but I tried. And it means lion's tooth, referring to the jagged leaves of the dandelion. It's been used in traditional medicine across cultures for centuries, from Chinese herbalism to indigenous American remedies. Here's a quick safety note about ragweed allergy and dandelion. While dandelions are generally safe, people with ragweed allergies might react. To test, start with a small gummy. Here's another quick safety note about medications and dandelion. Talk with your healthcare team if you take certain medications. Dandelion supplements may interact with some drugs, including lithium, blood thinners, certain antibiotics, diuretics, also known as water bills, some heart and blood pressure medications, according to the Cleveland Clinic. Tired of boring supplements or sugary snacks? Dandelion and honey gummies offer a fun natural alternative. These true retreats deliver a nutrient punch while satisfying your sweet tooth. According to Healthline, dandelions support liver health, with roots acting as a liver tonic by boosting bioflow. Raw honey, prized for centuries, brings antibacterial and immune-boosting powers. The use of raw honey as an antiseptic goes back thousands of years, notes Bees Wiki. For Gisera T, a mom from Ohio, she shared this. I was skeptical about these gummies, but they're a game changer. My kids beg for them, and I feel good knowing they're eating something healthy. These dandelion gummy recipes transforms backyard weeds into wellness, making nutrition free, accessible, and delicious. Here's what the experts say about dandelions' health benefits. Experts can't stop raving about dandelions and honey. Dandelions contain several different types of antioxidants throughout the roots, leaves, and flowers. Guy explains, highlighting their role in fighting free radicals according to a Cleveland Clinic article. Studies suggest dandelions may reduce inflammation and regulate blood sugar, though more research is needed, according to Healthline. Raw honey's benefits are equally impressive. Raw honey may offer more health benefits than regular honey, says Healthline, citing its ability to soothe digestion and ease sore throat. Local honey may even help with allergies, as beekeeper John M. from Vermont attests. My customers swear by my raw honey for seasonal sniffles, says John. These ingredients create gummies that are both a treat and a health boost.

A Mullein Tincture Story

SPEAKER_00 12:48

Before we cover the next topic in this episode, I want to introduce you to the adventure sports lifestyle with what I call a micro story about an adventure that I've had. The adventure sports lifestyle and my deep connection to nature is essential to my good health. So here's the story. He lovingly grew the plants in a PVC and microplastic free planter and gave them organically derived nutrients. When it was ready, I harvested and dried the mullen leaves, then steeped them in vodka or organic vegetable oil to create a mullen tincture. We plant and harvest this year's crop. I'll create an article and podcast to teach you how it's done. Throughout the COVID years, and whenever we feel mucusy or have any respiratory illness, we use mullen tincture to quickly recover. And neither of us ever contracted COVID. I did that. I hope this inspires you to get outside and adventure alone with friends or the people you love most.

Dandelion Gummy Recipe Walkthrough

SPEAKER_00 13:48

Ready to make your own dandelion gummies? This kid-friendly recipe takes under an hour. Here's what you'll need. In an upcoming article, I'll talk more about foraging and wildcrafting. However, here are a few dandelion foraging safety tips. Ensure dandelions are from clean, pesticide-free areas, parks or your yard, not roadsides. Wash petals thoroughly to remove dirt or bugs. After harvesting, I soak everything in cold filtered water for 30 minutes. Then I toss that water, add fresh water, and gently agitate the plant material, fruits, vegetables, or herbs with my hands using a washing machine action. 1 half cup dandelion petals, yellow parts only, rinsed well. 1 cup filtered water, 1 quarter cup raw local honey, 2 tablespoons unflavored gelatin. As an alternative to gelatin, you can try agar agar in a one-to-one ratio with gelatin. But boil the agar agar first, just briefly, to activate it, then cool slightly before adding honey. Pour or use a dropper to add the mixture into silicone molds. Let it sit for 20 to 30 minutes. If you need to, you can refrigerate it also. Store your gummies in an airtight container in the fridge for up to one week. Some people say freezing dandelion gummies negatively impacts their consistency. I'll try freezing some gummies and update this article and podcast with the results.

One Plant Challenge And Farewell

SPEAKER_00 15:07

If this episode resonated with you, I can invite you to take one action this week. Find one wild plant in your environment and identify it. Just one. Share it with us on social media, tag New Normal Big Life Podcast, and show us what you found. We want to see you foraging. And if you want the full guide, the five plants, the safety rules, the nervous system science, along with my dandelion recipe, it's waiting for you in our free downloadable resource library. Sign up for our newsletter at New Normal Big Life Podcast.com and you'll have access to all our free ebooks and guides from solo episodes like this one and guest episode takeaways. New Normal Big Life streams free in audio and video on YouTube, Spotify, and Apple Podcasts. If this episode served you, share it with someone who needs a nervous system reset. And please leave us a star rating and review because it helps others find us when they need it most. Living strong, exploring boldly, and staying ready. See you next time, friends.