Cold and flu season is here, and I'm breaking down my newest seasonal blend, Immuni-Tea 2.0 — a completely updated recipe with new herbs and features from last year's version.

In this episode, I walk through the formula herb by herb through the lens of herbal actions: immune support (echinacea, elderberry, calendula), respiratory support and the difference between dry vs. productive coughs, the three types of expectorants (stimulating, relaxant, and demulcent), and diaphoretics — including the difference between stimulant and relaxant diaphoretic action and why I use both ginger and yarrow.

You'll learn why a good herbal formula isn't just a pile of "herbs that are good for colds," but a thoughtful combination of complementary actions built to support the whole picture of an acute respiratory illness.

Herbs covered: ginger, mullein, calendula, echinacea, elderberry, licorice root, elecampane, cinnamon, wild cherry bark, and yarrow.

This episode explores the role of herbs in addressing long-term digestive imbalances, emphasizing a holistic approach to wellness. Becca highlights several herbs, such as calendula, licorice root, gotu kola, red raspberry leaf, and burdock, noting their supportive roles in gut health and overall well-being.

The podcast focuses on long-term digestive health and lifestyle practices using a variety of herbs, their affinities, actions and energetics rather than just one-size-fits-all symptomatic relief. We also cover the preparations for each herb!

What does recovery actually look like—before and after a race?

In this episode, I share how I approached tapering, racing, and recovery from my final Ironman without fully stepping away from training. We talk about nervous system support, reducing input, and the herbal blend I’ve been using for both myself and clients during race season.

This is a holistic look at recovery—what you add in, what you take off your plate, and how to support your body through high-output phases.