...You can use B all the time. There is no warning shown at any speed. You will feel greater brake retardation in B compared to D
You can just move the lever between B & D at anytime, no need to press any pedals or other buttons.
The only thing you can't do in B is use Active Cruise Control, you'll have to be in D for that.
You may find that there is a strange noise and a bit of a complaint from the car if you have a full battery and it is trying to charge it, just switch to D to stop that until the battery depletes slightly (probably within yards if you aren't going downhill
)
The comment about 45mph isn't referring to B mode but the Lane Keep Assist which on the up to 2023 models will engage at 45mph (when switched on) but will still operate down to 40mph.