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We break down why most resolutions fail and replace shame and willpower with a simple, proven system that makes health change easy and durable. Clear steps, tiny wins, better environments, and social support turn “new year, same habits” into steady progress.

• why vague, huge, and shame-based goals fail
• cue–routine–reward explained with real examples
• identity-first habits that feel natural
• if–then plans that remove decision fatigue
• start tiny and favor consistency over intensity
• environment design to make good choices easy
• accountability that increases follow-through
• a six-step framework for goals that stick
• plan for setbacks with “never miss twice”

Share it with a friend who’s talking about New Year’s resolutions and pick one small habit to do together.

If you want more practical tools, education, and products that can help support you along your health and wellness journey, feel free to visit www.centurion.health and follow us on social media for all kinds of daily tips and updates.

If you enjoyed what you heard today on the podcast, please consider leaving us a review. We would love to hear your feedback and connect with you further.

And for safe, effective, and affordable health and wellness products made in the USA, visit www.centurion.health

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We reset how we think about detox by showing how the liver, kidneys, and lungs already do the work and how simple changes help them do it better. No crash cleanses or extreme regimens, just steady support with sleep, hydration, nutrients, and smart supplementation.

• what detoxification really means and why it is continuous
• the liver’s two-phase pathway and nutrient needs
• everyday exposures that strain detox systems
• kidney filtration, hydration, and electrolyte balance
• the lungs’ role in removing CO2 and irritants
• practical habits that reduce load and improve function
• a three-month plan to support liver, kidney, and lungs
• how breathwork and better air quality aid recovery
• why gentle support beats aggressive flushing

Visit www.centurion.health to learn more about safe, effective, and affordable health and wellness products made in the USA
Go out today, take ownership of your health because you are your best health advocate
If you enjoyed what you heard today on the podcast, please consider leaving us a review
You can also follow us on Instagram, X, TikTok, and YouTube
And for safe, effective, and affordable health and wellness products made in the USA, visit www.centurion.health

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

Shop safe, effective, and affordable health and wellness products at www.centurion.health.

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Holiday pounds aren’t the monster under the bed—until they quietly stick around. We dig into what the research actually shows about weight gain between Thanksgiving and New Year’s, why small daily indulgences matter more than one big feast, and how routine disruptions—sleep, travel, skipped workouts, stress, and alcohol—turn a cheerful season into a slow creep on the scale. Along the way, we share a practical way to enjoy traditions without paying interest on your health in January.

We walk through the numbers: most adults gain one to two pounds during the holidays, and only a small slice see five to ten. The problem is what doesn’t come off. That lingering “holiday bump” becomes a new baseline, especially for those already managing obesity. Instead of chasing perfection, we focus on better patterns: a behavior-first mindset, quick resets after slips, and simple choices that add up—protein and fiber before events, scanning the buffet before picking, a one-plate rule with half produce and a quarter lean protein, and a hard look at liquid calories that deliver plenty of sugar but no fullness.

You’ll also hear how to pre-decide your non-negotiables, use the season’s predictability to plan, and keep movement and sleep steady even when schedules wobble. We talk about the emotional side—family, nostalgia, and the pressure to “be polite”—and share a compassionate approach that honors celebration while protecting long-term health. No moralizing, no crash plans, just clear strategies to help you feel good now and later.

Enjoy the food you love, skip what you don’t, and give yourself a short memory for slips and a long memory for wins. If this episode helps you rethink your holiday playbook, subscribe, share it with a friend, and leave a quick review so more people can find the show.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

Shop safe, effective, and affordable health and wellness products at www.centurion.health.

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Your mitochondria run the show, and CoQ10 is one of their quiet heroes. We dig into how this vitamin-like compound powers ATP production, shields cell membranes from oxidative stress, and why levels fall as we age or use statins. From the lab bench in the 1950s to modern cardiology clinics, we trace the research arc and translate it into clear, practical guidance you can use with your healthcare team.

We break down the heart health evidence, including the Q-Symbio trial’s reduced hospitalizations and mortality, and what newer meta-analyses and Cochrane say about adopting CoQ10 as add-on support rather than a stand-alone fix. Then we pivot to the brain: mitochondrial dysfunction and migraines. You’ll hear why several controlled studies at 300 mg per day show fewer attacks and better responder rates, and where pediatric and combo formulas with riboflavin and magnesium fit. We also parse the mixed data on statin-associated muscle symptoms, why biology suggests a benefit, and how to structure a monitored trial if muscle pain is keeping you from staying on statins.

We get tactical with who should consider CoQ10—adults over 40, statin users, heart failure or cardiomyopathy patients, recurrent migraine sufferers, and those exploring fertility or neuromuscular support tied to mitochondrial health. You’ll learn where to be cautious (warfarin use, very low blood pressure, pregnancy and breastfeeding), how to choose between ubiquinone and ubiquinol, and why taking it with a fat-containing meal can boost absorption.

If this conversation helps, tap follow, share it with someone on statins or battling migraines, and leave a quick review to support the show.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

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Headlines change fast; your body doesn’t come with a press release. We break down the latest health stories with a clear goal: help you make confident decisions rooted in evidence, not noise. From gut health myths to environmental exposures and vaccine debates, we translate complex research into simple, practical steps you can use today.

We start by reframing “gluten sensitivity.” A major review suggests most non‑celiac cases look more like IBS, which explains why targeted dietary strategies outperform gluten avoidance for many people. We walk through what actually works: structured diet changes, smart use of probiotics, psyllium, and peppermint oil, and when medication still has a role. You’ll hear real numbers on improvement rates and how to build a plan that lasts beyond the first few weeks.

Microplastics are next, and the takeaway is both sobering and empowering. Heat and wear drive shedding from plastics in kitchens, closets, and bathrooms. We share easy wins—stop microwaving plastic, switch to glass or ceramic for hot foods, reduce polymer‑based personal care products—and show how to phase upgrades in without breaking your budget. Small, consistent changes compound into lower exposure over time.

We then step carefully through vaccine evidence and autism, focusing on how to think, not what to think. You’ll learn where uncertainties come from, what different studies do and don’t show, and how to separate correlation from causation while still honoring parental responsibility and informed consent. Finally, we look at food allergies and the encouraging data on early peanut introduction, a reminder that science evolves and good guidance evolves with it.

If you value clear thinking and practical health moves, you’re in the right place. Follow, share with a friend who needs this clarity, and leave a review so we can reach more people ready to take ownership of their health.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

Shop safe, effective, and affordable health and wellness products at www.centurion.health.

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What if a simple nightly habit could lower anxiety, improve sleep, and even support heart health? We dive into five science-backed ways gratitude reshapes the brain and body, pairing randomized trials and MRI evidence with practical tools you can start using today. From meta-analyses on mental health to heart rate variability gains in heart failure patients, we unpack how a grateful mindset nudges your nervous system toward calm, recovery, and resilience.

We share the highlights from new research showing gratitude interventions reduce depressive and anxious symptoms across ages and cultures, then connect those findings to everyday practices that take minutes, not hours. You’ll learn how positive pre-sleep thoughts cut rumination, why HRV is a powerful signal of rest-and-digest balance, and how gratitude can rewire prefrontal circuits for reward and pro-social behavior. Along the way, we offer simple scripts for thank-you messages, a three-item nightly reflection, and ideas for weaving appreciation into family rhythms during Thanksgiving.

This conversation doesn’t stop at theory. We translate evidence into action: brief journaling to reduce inflammation, gratitude prompts that set up better sleep, and small acts of appreciation that strengthen relationships while improving your own mood. You’ll hear how focusing on what’s good can make it easier to move your body, complain less about aches, and build momentum toward healthier routines. The result is a practical, hopeful roadmap for using gratitude to improve mental health, sleep quality, heart resilience, and daily choices.

If this resonated, tap follow, share it with someone you appreciate, and leave a quick review to help others find the show. What’s one person, one moment, and one choice you’re grateful for today?

Studies:

Diniz et al. 2023 meta-analysis of 64 RCTs on gratitude interventions—benefits for mental health, anxiety, and depression.
PMC

Redwine et al. 2016 RCT (heart failure): gratitude journaling reduced inflammatory biomarker index and increased parasympathetic HRV during the task.
PubMed

Mills et al. 2015 (heart failure): higher gratitude linked to better sleep, mood, less fatigue, greater self-efficacy.

Wood et al. 2009: gratitude predicts better sleep quality/duration, less sleep latency & daytime dysfunction; mediated by positive pre-sleep cognitions.

Kini et al. 2016: gratitude letter-writing associated with lasting increases in medial prefrontal cortex sensitivity to gratitude.

Emmons & McCullough (2003): “Counting blessings vs. burdens” improves well-being; gratitude groups outperformed controls; in some work, more exercise and fewer physical complaints.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

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Holiday gatherings should fill us up, not burn us out. We sat down to share five realistic, no-guilt strategies to stay healthy through travel, parties, and family time—so you can enjoy the turkey, the pie, and the memories without starting January in recovery mode.

We begin with food, because the season revolves around the table. Learn how to build plates around real foods—protein, veggies, fiber—then savor a small serving of the treats you truly love. We talk hydration, why liquid calories backfire, and a simple 90/10 approach that honors both health and tradition. From there, we dig into immune support during peak travel: vitamin D3, C, zinc, quercetin, and elderberry, plus the underrated power of sleep for stronger defenses. You’ll hear easy ways to prep your system one to two weeks before big gatherings so you’re ready for crowds, airports, and late nights.

Movement doesn’t need a gym or a 60-minute block. We share quick wins like 10-minute post-meal walks, stairs over elevators, backyard football at halftime, and creative in-room workouts using nothing but a suitcase and a chair. Then we protect the engine—sleep—with practical guardrails: screen curfews, cooler rooms, earlier dinners, eye masks, and three non-negotiable nights prioritized for quality rest. Finally, we tackle holiday stress with empathy and tools: set time boundaries, be present where your feet are, get outside for a reset, and anchor the season in gratitude. Ask yourself what you want to remember, and let that guide your choices.

If you’re ready to finish the holidays energized and joyful—not depleted—this conversation offers clear steps you can use today. Listen, subscribe, and share with someone you want to stay healthy with this season. And if you found value, leave a quick review to help more listeners find the show.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

Shop safe, effective, and affordable health and wellness products at www.centurion.health.

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Elderberry is everywhere—on store shelves, in teas, and all over your feed—but does it really help when seasonal bugs make the rounds? We take a clear-eyed look at what the berry’s deep purple pigments actually do in the body, why standardization matters, and how to choose products that deliver benefits without the sugar trap. No fluff, just practical science you can use the next time a scratchy throat or stuffy nose shows up.

We start with the history that gave elderberry staying power and move straight into modern evidence. You’ll hear what studies suggest about shortening the duration and easing the discomfort of mild upper respiratory symptoms, and where results are mixed. We break down immune signaling and cytokines in plain language, explain how anthocyanins support antioxidant defenses, and explore the underrated role of mucosal health in your nose, throat, and gut—the first barrier your body relies on to trap and clear invaders.

Then we tour the supplement aisle. Syrups, capsules, teas, lozenges, gummies, powders—what’s worth your money comes down to standardization to anthocyanins, third-party testing, clean manufacturing, and minimal added sugar. We also share simple pairings that make sense: vitamin C, vitamin D, and zinc, with copper to keep minerals balanced. If you’re a teacher, healthcare worker, frequent flyer, or parent navigating constant exposure, you’ll get a grounded framework for deciding if elderberry fits your routine. We flag who should pause or talk to a clinician first, including pregnant or nursing women and anyone on medications that affect clotting.

Most importantly, we put elderberry in its proper place: a supportive tool, not a miracle cure. Sleep, whole foods, movement, and stress management remain the foundation. Add elderberry smartly, and you give your immune system a better baseline and a faster bounce back. If this conversation helps you plan for cold and flu season, follow the show, share it with a friend, and leave a quick review so more people can find it.

Thanks for listening to this edition of Frontline Health by Centurion. Remember, you are your best health advocate.

Shop safe, effective, and affordable health and wellness products at www.centurion.health.

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