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Elderberry Syrup Isn't Everything (Replay) · The Holistic Herbalism Podcast

• 0:00
  SPEAKER_00: Hey everybody, Rin here at the Holistic Herbolism Podcast.
• 0:03
  SPEAKER_00: Fallow month is technically over, but we're gonna do one more replay for you.
• 0:07
  SPEAKER_00: We hope you don't mind.
• 0:08
  SPEAKER_00: These are, after all, some of our very favorite episodes that we've ever produced.
• 0:12
  SPEAKER_00: Uh the replay this week is gonna be from episode 265, and it's called Elderberry Syrup Isn't Everything.
• 0:19
  SPEAKER_00: Now listen, elderberry syrup is fantastic.
• 0:21
  SPEAKER_00: We do like it, yes.
• 0:23
  SPEAKER_00: But while cold and flu season is coming, you might be going around thinking, alright, you know what?
• 0:28
  SPEAKER_00: I'm all prepared, I'm ready for cold, flu, covid, whatever comes my way, because I've got my bottles of elderberry syrup.
• 0:34
  SPEAKER_00: I'm all set set and good to go.
• 0:37
  SPEAKER_00: Uh but listen, that's not quite the case.
• 0:39
  SPEAKER_00: Because elderberry syrup, while it's wonderful, it isn't everything that you might need, or everything that your family might need.
• 0:46
  SPEAKER_00: And anyway, you love herbs, so let's learn about lots of herbs.
• 0:49
  SPEAKER_00: Let's learn about lots of preparations and lots of strategies for working through these kinds of winter illnesses.
• 0:55
  SPEAKER_00: Don't stop with the syrup and consider your work done, and don't consider your play done either.
• 1:00
  SPEAKER_00: In this episode, we outline some of our favorite other herbal remedies that can be super helpful for respiratory infections, and we think that you'll find it both helpful and interesting, and maybe a way to expand your mind and break out of the box, or I suppose, break out of the bottle, of elderberry syrup when it comes to winter health support.
• 1:18
  SPEAKER_00: Alright, here's the episode.
• 1:33
  SPEAKER_01: Hi, I'm Katya, and I'm here at Commonwealth Holistic Herbalism in Boston, Massachusetts.
• 1:39
  SPEAKER_01: Today Rin is working on some new material for the clinical nutrition course, and I want to talk to y'all about elderberry syrup.
• 1:46
  SPEAKER_01: Is it really all it's cracked up to be?
• 1:49
  SPEAKER_01: Let's find out together.
• 1:51
  SPEAKER_01: Um, before I do that, let me do our reclaimer where we tell you, well, it's just me today, actually, so I will tell you that I'm not a doctor.
• 2:02
  SPEAKER_01: Uh, I'm an herbalist and a holistic health educator.
• 2:05
  SPEAKER_01: The ideas discussed in this podcast do not constitute medical advice.
• 2:10
  SPEAKER_01: No state or federal authority licenses herbalists in the United States, so these discussions are for educational purposes only.
• 2:17
  SPEAKER_01: We want to remind you, we both do, even though it's just me today, that good health doesn't mean the same thing for everyone.
• 2:24
  SPEAKER_01: Good health doesn't exist as an objective standard.
• 2:28
  SPEAKER_01: It's influenced by your individual needs, experiences, and goals.
• 2:32
  SPEAKER_01: So keep in mind that we're not trying to present a single dogmatic right way that you should adhere to.
• 2:39
  SPEAKER_01: Everyone's body is different.
• 2:41
  SPEAKER_01: So the things that we're talking about may or may not apply directly to you, but we hope that they'll give you some new information to think about and some ideas to research and experiment with further.
• 2:52
  SPEAKER_01: Finding your way to better health is both your right and your own personal responsibility, which does not mean you're alone on the journey and it doesn't mean that you're to blame for your current state of health.
• 3:03
  SPEAKER_01: It just means that the final decision when you're considering any course of action, whether it's discussed on the internet or prescribed by a physician, is always your choice to make.
• 3:12
  SPEAKER_01: Okay, so let's talk about elderberry.
• 3:16
  SPEAKER_01: I feel like every single person that I have talked to over the last six weeks about cold and flu.
• 3:23
  SPEAKER_01: Like, are you ready for fall?
• 3:25
  SPEAKER_01: Are you ready for cold and flu season?
• 3:27
  SPEAKER_01: And every single person has replied with, yep, I've got some elderberry syrup.
• 3:33
  SPEAKER_01: And I just want to let y'all know there's more than elderberry syrup out there.
• 3:41
  SPEAKER_01: So I guess that kind of gives away the ending.
• 3:44
  SPEAKER_01: Um, but let's explore a little bit about elderberry because I feel like everybody is putting all their eggs in the elderberry basket, and the basket is bigger than that.
• 3:57
  SPEAKER_01: We can have other things, or maybe I'm saying we can have other baskets to put eggs in.
• 4:02
  SPEAKER_01: I don't know, my analogy is breaking down.
• 4:04
  SPEAKER_01: But you know what I'm saying.
• 4:05
  SPEAKER_01: Alright, so why does everybody love elderberry so much?
• 4:10
  SPEAKER_01: Well, because it has a reputation of being able to uh shorten a cold or flu, especially the flu, and reduce the severity of it.
• 4:21
  SPEAKER_01: And that is backed up by a scientific study that gets uh mentioned a lot, and it's important to know that it was a petri dish study.
• 4:32
  SPEAKER_01: What does that mean?
• 4:34
  SPEAKER_01: Um it means that when we say that elderberry can like damage the spike so that the flu virus can't replicate, we don't know for certain that exactly that happens inside the body.
• 4:53
  SPEAKER_01: We know for certain that that happens in a petri dish.
• 4:56
  SPEAKER_01: But in a petri dish where they're taking viruses and like squirting elderberry syrup directly onto it, then the proportion of elderberry syrup to virus is very high.
• 5:08
  SPEAKER_01: So we know that that does work, but what we don't know is what would the dose be required to be inside the human body to have that same effect.
• 5:19
  SPEAKER_01: And that that Petri dish study doesn't give us any information about that.
• 5:26
  SPEAKER_01: So the Petri dish study could be saying any dose of elderberry will do this, or it could be saying you would need to turn your bloodstream into a high percentage of elderberry syrup in order to get this effect, or anything in the middle, and we just don't know what that result is.
• 5:45
  SPEAKER_01: Okay, it's true that some of the manufacturers of elderberry syrup have also done other kinds of studies that seem to show that it helps.
• 5:56
  SPEAKER_01: Is that because of this one specific ability that elderberry has or not?
• 6:03
  SPEAKER_01: That's an important question, because elderberries are expensive.
• 6:07
  SPEAKER_01: I mean, unless you happen to live in a place where you have an elderberry, technically it's a tree, but most of the time it looks more like a bush.
• 6:14
  SPEAKER_01: Um, if you happen to have access to fresh elderberries that you can harvest yourself, okay, then that's not really such an issue because um obviously something is going on there that is helpful, even if it is not exactly the same thing that's happening in the petri dish, there still is a benefit.
• 6:31
  SPEAKER_01: And if you can get elderberries that you can just harvest yourself, well, okay, then there's not like a cost analysis that we really have to make there.
• 6:39
  SPEAKER_01: But if you don't have your own elderberry bush tree thing, then elderberries are really expensive.
• 6:47
  SPEAKER_01: So then it's worth asking the question, does it have to be elderberry?
• 6:52
  SPEAKER_01: Could it be any other berry?
• 6:55
  SPEAKER_01: And we can investigate what do the different berries actually, like what are the berries doing for us?
• 7:02
  SPEAKER_01: Okay, yes, there was this study about the spike that allows the virus to replicate specific to elderberry.
• 7:10
  SPEAKER_01: We don't have that kind of study with blueberries or cranberries or blackberries or raspberries.
• 7:17
  SPEAKER_01: That doesn't necessarily mean that they can't do it, it just means the study isn't there.
• 7:21
  SPEAKER_01: Maybe they can do it.
• 7:22
  SPEAKER_01: I don't know.
• 7:24
  SPEAKER_01: But I actually don't need to know because we know some other things about these berries.
• 7:29
  SPEAKER_01: All of the berries reduce inflammation and have a lot of other sort of beneficial actions that would be relevant to a person who is having a viral infection, especially now that we know that at least some viruses are doing significant damage to uh like the endothelial lining throughout the body, and they're doing damage wherever it is that they are like jamming themselves into to replicate themselves, there is inflammatory damage that is happening during a viral infection.
• 8:07
  SPEAKER_01: Okay, well, that's important.
• 8:10
  SPEAKER_01: When we think about that aspect of a cold, of a flu, of whatever virus, actually any berry can do the job.
• 8:20
  SPEAKER_01: And frozen blueberries are way cheaper than elderberries.
• 8:25
  SPEAKER_01: Frozen blackberries, frozen raspberries, they're all cheaper.
• 8:29
  SPEAKER_01: That's also relevant because if that's the action that we really want, the dose is kind of high.
• 8:37
  SPEAKER_01: Um, like a squirt of elderberry tincture isn't really gonna give you that action.
• 8:42
  SPEAKER_01: A whole serving of blueberries or a sub like a matching serving size of elderberries would do that job because it is literally the color, the pigments inside the berry that creates that purpley blue red color.
• 8:59
  SPEAKER_01: That is the chemical in the plant that is doing the bulk of the anti-inflammatory action.
• 9:06
  SPEAKER_01: So when you think of it that way, you realize like, okay, well, how much color do I need to get into myself to get that action?
• 9:13
  SPEAKER_01: Oh, like a cup of berries or two cups of berries or three cups of berries would be great, right?
• 9:21
  SPEAKER_01: So when you start to think about that as part of your grocery list, then ooh, okay, this is now starting to be a large budget because two or three cups of elderberries is wicked expensive, right?
• 9:34
  SPEAKER_01: Again, unless you can go get them yourself.
• 9:38
  SPEAKER_01: So if we're gonna go to the store and get, I mean, you could get fresh berries too, don't get me wrong, but because I'm thinking of this in terms of like a cost-benefit analysis, frozen berries are available all year round and are less expensive.
• 9:51
  SPEAKER_01: So let's go with those.
• 9:52
  SPEAKER_01: And if we're doing it, if we're thinking about blueberries, I would rather have the wild blueberries that are smaller.
• 10:03
  SPEAKER_01: There are a couple different brands, but there's one that starts with a W, like Wyland or something like that, that is like the most common brand that I see in the grocery store.
• 10:12
  SPEAKER_01: You could get the big plump blueberries, and that's not bad.
• 10:15
  SPEAKER_01: But if you get those little blueberries, the wild ones, they're actually higher in that antioxidant activity.
• 10:23
  SPEAKER_01: So that would actually be my first choice.
• 10:26
  SPEAKER_01: Um, but maybe you don't like blueberries or maybe you just want something different.
• 10:31
  SPEAKER_01: Frozen raspberries are great, frozen blackberries are great, cranberries are great.
• 10:35
  SPEAKER_01: Yes, they're super sour, but you can put a little honey and then they actually have a really pleasant taste.
• 10:42
  SPEAKER_01: Um, and so okay, what would you how would you work with frozen blueberries if you had a bunch of people coming down with a flu around you, right?
• 10:53
  SPEAKER_01: I would just eat a lot of them in whatever manner you can get them into yourself as.
• 10:59
  SPEAKER_01: So if you like, you know, yogurt and granola for breakfast, toss a ton of frozen blueberries on top.
• 11:06
  SPEAKER_01: Or if you normally have a smoothie, then have your smoothie with lots and lots of blueberries, raspberries, blackberries, whichever ones.
• 11:16
  SPEAKER_01: Or, you know, if you are a pancake kind of person, okay, but put a ton of blueberries on top, right?
• 11:24
  SPEAKER_01: Because that way you're getting that antioxidant action.
• 11:28
  SPEAKER_01: In fact, anytime that you're gonna have a sugary breakfast, put blueberries on top, raspberries, like any of the berries on top, because any of the sugar inflammatory action, you're gonna help offset with the blue, with the berry anti-inflammatory action, right?
• 11:47
  SPEAKER_01: So kind of recognizing that there's two parts to elderberry.
• 11:53
  SPEAKER_01: Oh, there's probably more than that, but there's two that I'm focusing on right now, that get you benefits when you have a cold, a flu, a viral infection.
• 12:05
  SPEAKER_01: And one part, we we're not we know it exists in a petri dish, and we're not exactly certain how it works inside the body.
• 12:14
  SPEAKER_01: But the other part, we know that all berries can do, and some berries are less expensive than others.
• 12:20
  SPEAKER_01: So that's my first thinking is if you are on a budget and you want those benefits, get the frozen berries instead.
• 12:29
  SPEAKER_01: All right, but while we're here, uh let's talk about a few other things that go along with your elderberry syrup or any other frozen berry because it's not a full spectrum solution.
• 12:45
  SPEAKER_01: Elderberry syrup is helpful for some parts of being sick, but it is not going to do the full job by itself.
• 12:54
  SPEAKER_01: So when you think, oh no, people around me are sick, I better take elderberry syrup, you can't stop there.
• 12:59
  SPEAKER_01: You need some more stuff so that you get a broader spectrum of action.
• 13:05
  SPEAKER_01: And so my first favorite thing is a is a steam.
• 13:10
  SPEAKER_01: And usually we say thyme steam, but it could be oregano, it could be sage, it could be lavender, rosemary.
• 13:18
  SPEAKER_01: If you are feeling really sensitive in the mucous membranes, like they're already hot and and irritated, then it could be a chamomile steam.
• 13:28
  SPEAKER_01: It could be yarrow if you have a bunch of that.
• 13:30
  SPEAKER_01: Any uh Minarda is another really good one.
• 13:33
  SPEAKER_01: Any of your really smelly mint family plants, or yarrow is not a mint family plant, but it is really smelly that way.
• 13:40
  SPEAKER_01: You could even do it with mugwort if you had a really good smelly batch of mugwort.
• 13:46
  SPEAKER_01: Why do I keep saying smelly?
• 13:48
  SPEAKER_01: It's because the smelly part of a plant is the volatile oils.
• 13:54
  SPEAKER_01: And those volatile oils are carried on the steam, and when you breathe them in, they have antimicrobial action, but they only have it on contact.
• 14:05
  SPEAKER_01: So this is not necessarily something that you can drink as tea and have it run around your bloodstream and just magically find your lungs.
• 14:13
  SPEAKER_01: It has to be like you have to get it to the lungs because it's only gonna work on contact.
• 14:20
  SPEAKER_01: Okay, that's why we love a steam so much, because you breathe it in along the exact same pathway that the pathogen got into you to begin with.
• 14:30
  SPEAKER_01: And this isn't also not a total solution, but it is reducing some of the pathogenic load.
• 14:40
  SPEAKER_01: And in this case, it's indiscriminate viruses, bacteria, whatever.
• 14:45
  SPEAKER_01: Um so, whatever you can reduce with this antimicrobial action, that's work that your body doesn't have to do with the immune system.
• 14:56
  SPEAKER_01: Okay, what else can we do?
• 14:58
  SPEAKER_01: Uh, one of the key factors in your ability to fight off exposure to a pathogen is your mucous membranes.
• 15:10
  SPEAKER_01: Uh basically, do you remember?
• 15:13
  SPEAKER_01: Are you old enough to remember Nickelodeon, where which was a channel for kids, and had like all different kinds of kids programming, and there was this game show where when the kids lost, they would dump green slime on them from the ceiling, right?
• 15:34
  SPEAKER_01: Um, and then the kid was like covered in, it wasn't just water, it was slime.
• 15:38
  SPEAKER_01: It like kind of stuck to them and was viscous and whatever.
• 15:42
  SPEAKER_01: And it absolutely made you think of snot, you know, and I think they were definitely going for that as well.
• 15:50
  SPEAKER_01: Well, that's what you should think about.
• 15:54
  SPEAKER_01: All of our openings have mucous membranes and they have some snot.
• 16:01
  SPEAKER_01: Okay, in our ears we call it earwax instead of calling it snot, but okay.
• 16:05
  SPEAKER_01: Um, and that mucusy stuff protects you because it is slimy, it is kind of thick and hard to move in.
• 16:15
  SPEAKER_01: And so when a pathogen, a virus, a bacteria is you in the air and you breathe it in, it's not in you yet.
• 16:23
  SPEAKER_01: It has to like get through that mucous membrane to actually start infecting you.
• 16:29
  SPEAKER_01: And if your mucous membrane is strong and healthy, that is not a guarantee.
• 16:36
  SPEAKER_01: It's not 100% that you won't get sick because some germs are just strong enough to get through even a healthy mucous membrane, so it's important to recognize that.
• 16:45
  SPEAKER_01: But the harder you make it for those germs to get into you, the fewer of them will succeed, and the less bad your infection will be, right?
• 16:57
  SPEAKER_01: So we want to make sure that the mucous membranes are strong.
• 17:00
  SPEAKER_01: This is the barrier function of the immune system, it's part of our innate immune system.
• 17:05
  SPEAKER_01: So before you even start thinking about creating antibodies, your body's already protecting you through various mechanisms, and one of them is the mucous membrane.
• 17:17
  SPEAKER_01: So, how do we support mucous membrane health?
• 17:20
  SPEAKER_01: Well, first off, in the cold and flu time of the year, that's usually when we start turning the heat on in our homes.
• 17:31
  SPEAKER_01: And that means drying out your house, which means that you're breathing in dry air and that's drying out your mucous membranes.
• 17:41
  SPEAKER_01: So one simple, not even herbal solution is humidifiers.
• 17:46
  SPEAKER_01: Humidifiers can help raise the humidity in the air that you're breathing so that they're not the so that the air is not drying you out as you breathe it.
• 17:55
  SPEAKER_01: Now, with a humidifier, you do want to like take a little precaution because if you um have the like cool mist kind of humidifier where they have like that silk that plate that kind of like vibrates and it like turns the air into, I mean turns the water into tiny little particles and blows them out.
• 18:18
  SPEAKER_01: If you have that kind of humidifier, which is like the the most common kind, then if there are minerals in the water, those also get spit into the air and they come down as white dust, and you'll get this fine white dust all over your stuff, and you might be like, why is there white dust next to my humidifier or like all over the bookshelves whenever I run the humidifier?
• 18:41
  SPEAKER_01: It's because of the minerals in the water.
• 18:44
  SPEAKER_01: So filtering your water before you put it in the humidifier is a really good idea.
• 18:50
  SPEAKER_01: Um, and we just use a zero filter, which kind of looks like a Brita, but it has a better filter and it gets out all the minerals and everything else.
• 18:59
  SPEAKER_01: That means that you probably don't want to drink the water because now it has everything stripped out of it.
• 19:04
  SPEAKER_01: On the other hand, if your water wasn't safe for drinking, this would make it safe and you can always add minerals back in later, like magnesium and all the good stuff.
• 19:14
  SPEAKER_01: But when you take it out of the water before you put the water in the humidifier, then you reduce the dusty particulate in the air, and dusty particulate also dries out your mucous membranes.
• 19:26
  SPEAKER_01: Okay, so humidifiers, great idea.
• 19:29
  SPEAKER_01: But then also, there's a lot of stuff that we can do in our own body to help create moisture environments to sustain the mucus membranes and marshmallow root, slippery elm, especially when it is like a different elm species, like Siberian elm that is not as doesn't have as much environmental pressure on it as slippery elm does.
• 19:51
  SPEAKER_01: Um, but even linden, any of those mucusy, mucilaginous herbs where when you make them in cool water, they get a little slimy, a little thickened, those really, really are soothing for your mucus membranes and help your body to keep them moist and plump, right?
• 20:15
  SPEAKER_01: Um, it's hard to think of like your mucus membrane and your nose as being plump because we just think of snot, right?
• 20:22
  SPEAKER_01: But it is like that.
• 20:23
  SPEAKER_01: If your mucus membranes are dried out, you may find that your mucus is very thin and drippy.
• 20:30
  SPEAKER_01: Like clear, thin, drippy snot.
• 20:33
  SPEAKER_01: Um, and then if it's too thick, then you get that pasty, yellowy green kind of snot.
• 20:39
  SPEAKER_01: We want the goldilocks, moist and plump, uh, but staying where it belongs, not dripping out, not being too thick and pasty.
• 20:49
  SPEAKER_01: Um, great.
• 20:50
  SPEAKER_01: So cold infusions of any of the mucilaginous plants are going to help with that.
• 20:56
  SPEAKER_01: Now there's still more you can do.
• 20:58
  SPEAKER_01: One thing is get plenty of sleep.
• 21:02
  SPEAKER_01: I know that's such a drag.
• 21:03
  SPEAKER_01: I know it's not popular, but your immune system does better fighting work when you can direct more resources to it.
• 21:13
  SPEAKER_01: So if people around you are getting sick, it's the perfect time to go to bed early.
• 21:17
  SPEAKER_01: Cancel some stuff you were gonna do, go to bed early, sleep a little late.
• 21:22
  SPEAKER_01: Really make sure that you're giving your body time to divert as many resources as possible to your immune system so that you can fight off whatever is going around.
• 21:35
  SPEAKER_01: And there's stuff we can do in food too.
• 21:39
  SPEAKER_01: When you eat sugary things, carby things, processed things, then your body has to do more work cleaning up the mess.
• 21:50
  SPEAKER_01: Those kinds of foods create inflammation in the body.
• 21:54
  SPEAKER_01: So, okay, they're also delicious, and it doesn't mean that you can never have.
• 22:00
  SPEAKER_01: Something sugary or something whatever.
• 22:02
  SPEAKER_01: But if everyone around you is getting sick, that's the time for more vegetables.
• 22:07
  SPEAKER_01: That's the time to say, I'll save the sugar for next week.
• 22:11
  SPEAKER_01: Okay, I won't have wine with dinner tonight.
• 22:13
  SPEAKER_01: Oh, I won't have a beer.
• 22:15
  SPEAKER_01: Oh, I won't have ice cream.
• 22:17
  SPEAKER_01: Oh, I'll get some broth.
• 22:19
  SPEAKER_01: And I'll get some vegetables, and I'll make sure I have enough protein.
• 22:22
  SPEAKER_01: And I'll really, this week, while everybody's sick, I'll make sure that I'm eating all the best foods that I would, you know, like anytime I would eat a food that's really good for me, I would cram all of it into this week, right?
• 22:35
  SPEAKER_01: So that you're giving your body the tools that it needs to do the work it has to do to keep you healthy.
• 22:42
  SPEAKER_01: Okay.
• 22:43
  SPEAKER_01: Even if you do all of those things, you might still get sick.
• 22:48
  SPEAKER_01: Because the reality is that sometimes germs are stronger than we are.
• 22:54
  SPEAKER_01: But if you do do all of those things, instead of just take a little elderberry syrup, you have so much of a better chance of not getting sick, of getting less sick than you would have gotten, and getting over it faster, that it's really worth doing the sort of whole complement of all the stuff, not just the elderberry.
• 23:19
  SPEAKER_01: So the next time that you are thinking about cold and flu stuff and thinking, oh, I should really be getting ready for cold and flu.
• 23:27
  SPEAKER_01: I better get some elderberry syrup.
• 23:29
  SPEAKER_01: Well, first ask yourself if elderberry syrup is expensive, then could you go with other berries instead?
• 23:37
  SPEAKER_01: And what are you gonna do to support the work that elderberry is doing so that you can create a broad spectrum of support for your body, for your immune system against whatever bugs are going around.
• 23:51
  SPEAKER_01: Alright, well that is my little rant about elderberry syrup.
• 23:56
  SPEAKER_01: And don't get me wrong, I love elderberry syrup.
• 23:59
  SPEAKER_01: And I do have a few elderberry bushes that are young, they're not very big, so I only really get a couple cups of elderberry right now.
• 24:10
  SPEAKER_01: But I do turn that into elderberry syrup.
• 24:12
  SPEAKER_01: It's true, it won't last very long, um, but it's still nice to have it.
• 24:17
  SPEAKER_01: But if you spread out your eggs across all these baskets, then um it's more cost effective and more immune effective as well.
• 24:29
  SPEAKER_01: So now is when I should tell you about our cold and flu course.
• 24:34
  SPEAKER_01: Um, if you have not yet gotten the cold and flu course, remember I made y'all a coupon code so that you can get this course for only 20 bucks.
• 24:45
  SPEAKER_01: It has all of our cold and flu strategies in it.
• 24:48
  SPEAKER_01: The coupon code is fall 2025, all one word, fall 2025.
• 24:55
  SPEAKER_01: And you should do it.
• 24:57
  SPEAKER_01: You should do it for yourself, you should do it for your family, and it gives you a broad, comprehensive system to help support your immune health and keep you going as best as possible all the way through cold and flu and everything season.
• 25:14
  SPEAKER_01: So, again, that code is FAL2025, and you will find it at online.commonwealthherbs.com.
• 25:24
  SPEAKER_01: All right, well, this is the part of the podcast where Rin would say, take care of yourselves, take care of each other, drink some tea, and get some berries that aren't elderberries because those are helpful for you too.
• 25:39
  SPEAKER_01: Bye-bye.