Hello friends!

First thing, a little announcement: I’ve decided not to continue with a tier-based membership at this time. When I have more capacity…when I can create courses, custom offerings or deep-dives…we’ll see what resonates and I may offer something special. But for now, all my podcast content and everything else I will share on here is free for everyone. Your presence here is more important than anything else. Donations to support the podcast, interviews and ongoing growth are gratefully accepted, but most of all I welcome you, your attention, your sharing, your community.

Today I’m sharing a little bonus episode that is incredibly important for me and I hope it serves you and your loved ones. It’s simple. It’s natural. It works. I include links below to the brands I discuss and, as always, this is not medical advice…please check with your trusted healthcare provider before starting any new regimen.

Most of you know my background in herbalism and how much I believe nature provides for us. This episode is one of my biggest take-aways. As we move into the colder months here (in the northern hemisphere), we’re more vulnerable to bugs, viruses, low-grade infections and the drain they bring. I want you to have these things in your house, ready, just in case.

What I’m recommending (please consult your healthcare practitioner before starting anything new)

• From the onset of symptoms (or if you feel something coming on, like a sneeze or scratchy throat): 2-3 capsules of oil of oregano, 2-3 times a day, from the moment you sense something until symptoms subside (typically ~3-7 days).
• I love the Gaia brand the most because of its quality and potency. I don’t make money from these recommendations…just telling you what I use for myself and my loved ones that seems to work the best.
• N‑Acetylcysteine (NAC) 600 mg/day for maintenance (daily use is healthy). If you’re sick or actively fighting something: 600 mg 2-3 times/day, paired with the oil of oregano, is very effective (from what I’ve seen).
• I have used a number of brands for NAC, currently I am using Mary Ruth’s which I like a lot.

What the science says

• A 2017 review published in Molecules found that the key compounds in oregano oil — like carvacrol and thymol — can help fight off viruses, bacteria, and even fungi. These natural plant compounds also have antioxidant and anti-inflammatory effects, which may help your body defend itself and recover faster when you’re fighting a cold or flu.
• NAC is a precursor to glutathione (our “master antioxidant”), supports immune & detox pathways, helps reduce oxidative stress & inflammation.
• One clinical study found NAC supported the airway cells to fight off a respiratory virus + reduced the inflammation and oxidative stress that typically make a cold or flu feel worse.
• For example: in one review, NAC “may strengthen immune defence by increasing the glutathione pool in leukocytes, thus decreasing infections.”
• And for oil of oregano: a 2020 review found it inhibited certain human and animal viruses in test-tube studies, including respiratory-type viruses. Oregano oil has natural compounds that can block viruses from getting into your cells, including flu and some coronavirus types.

A few notes & caveats

• These are tools, not guarantees. They support your body, they don’t replace rest, hydration, good sleep, stress-management. In fact: your first line of defence is sleep + hydration + lowering stress (I know…easier said than done).
• Oil of oregano: I don’t take it all the time (because like an antibiotic, you don’t want heavy use non-stop). But I do always have it in the house, and at the first sign of a bug I’ll implement it.
• NAC: For many of us daily use is okay (600 mg/day). But when fighting something: bump to 600 mg 2-3 times/day, paired with the oil of oregano while symptoms are active.
• Pregnancy/children/special conditions: Always check with your practitioner. For example NAC appears safe in pregnancy in some data but oil of oregano may not be appropriate in all cases.
• Always remember: the nutrients and herbs support your body because your body is doing the work. If your foundations (sleep, food, movement) are weak, the tools help less.

Other Supplements I Mentioned

• The Prana House’s “Be Well” Elderberry syrup. It’s great for kiddos, safe during pregnancy, and delicious. Plus you can make it at home as well and although I’m partial to Jacque’s special recipe, you can get elderberry syrup almost anywhere now.
• A good multivitamin: I like Smarty Pants, Mary Ruths, Thorne is a gold standard…basically just make sure to look for GMP verification and personally I only take multivitamins that have methylated B12 and Folate…more on that for another episode.

Why I’m doing this

Because you matter. Because I hate watching good people stay sick, drag through the days, lose weeks. You train, you work, you live life hard. It’s not fair to be knocked off your game by something avoidable. I speak from experience (many years in living with a chronic autoimmune disease, many years as an herbalist, many relationships with people in training, jiu-jitsu gyms, etc). This protocol has been a “secret weapon” in my house. I want you to have it too.

If you love this bonus episode, please:

• Share with someone you love (a friend, a training partner, a family member)
• Leave a comment, subscribe, hit the bell (on YouTube)
• If you’re so inclined, a donation helps keep the podcast going and growing
• And if you’re curious about diving deeper into herbs, nutrients, immune resilience for training life, let me know. As I expand content I may create a course or special offering, and I want to make sure it reflects what you want.

Take a deep breath. Get your sleep. And let’s support the body so it can do its thing.

Stay healthy and have fun this winter,

Greta

Connect with me on Substack for more in depth conversations.