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The hours are long, the hormones swing, and every choice feels high stakes. We pull back the curtain on the postpartum period and get practical about what actually speeds healing: enough food, steady fluids, reliable protein, and a no-drama supplement plan that fits real life. From milk supply and tissue repair to mood stability and energy, we map the daily moves that help a body rebuild after building a baby.

We start with the physiology few people explain clearly—blood loss, inflammation, and the sharp drop in estrogen and progesterone that shapes sleep, mood, and recovery. Then we move to action. Under-eating is common when time vanishes or there’s pressure to “bounce back,” but healing is metabolically expensive, and lactation adds 300 to 400 calories for many. We share simple, repeatable meals and snack ideas that hit protein, complex carbs, and healthy fats without gourmet effort. Hydration gets a concrete target—88 to 128 ounces a day when breastfeeding—with easy wins like broth, milk, and herbal tea so the goal feels doable, not daunting.

Protein takes center stage for wound healing, immune function, milk synthesis, and even serotonin production. We offer fast, family-friendly options—eggs, Greek yogurt, beans and rice, salmon, dark meat poultry, nuts, and seeds—that deliver results without counting macros. For mood and cognition, we highlight the research-backed nutrients: omega-3s, vitamin D, folate, B6, B12, iron, zinc, and selenium. The simplest supplement strategy? Keep taking a quality prenatal through postpartum, especially if breastfeeding, and only add single nutrients when diet or labs point to a gap.

We close with a straight-talk safety segment. Nutrition supports recovery, but it isn’t a cure-all. If anxiety deepens, low mood lingers, or intrusive thoughts appear, it’s time to call your OB, midwife, primary care clinician, or a mental health professional. Partners and families get a role, too: bring water to every feed, prep snacks, run interference for naps, and protect time to eat. Subscribe, share this with a new parent who needs practical support today, and leave a review to help more families find these tools.

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Think your “blank out” moments are just stress? We trace them back to a surprising culprit: sleep loss disrupting the brain’s cleaning system and hijacking attention during the day. From there, we follow the threads that connect your gut, immune defenses, and nervous system—revealing how daily choices and hidden exposures shape long-term health.

We start with the science of sleep: cerebrospinal fluid waves, attention lapses, and the simple changes that protect your circadian rhythm. Then we confront a neglected hazard—mold. Mycotoxins can cross the blood-brain barrier, destabilize the microbiome, and stoke inflammation, with vulnerable groups hit hardest. Prevention wins here: moisture control, ventilation, quick repairs, and smarter food storage. We also talk about why sensitivity varies and how supporting detox and gut health can reduce the load.

Next, we map nine red flags that your nervous system is locked in fight or flight, from restless nights and digestive distress to obsessive loops and circulation issues. The gut-brain axis sits at the core, so we focus on real tools that regulate stress: light hygiene, breath, movement, and steady routines. We dig into new research on non-antibiotic medications—statins, antidepressants, antihistamines, antacids, and more—disrupting the microbiome, and outline practical steps: targeted probiotics, fiber-rich prebiotics, and fermented foods like yogurt with live cultures, kimchi, and sauerkraut. Finally, we explore data linking methylphenidate (Ritalin) to higher rates of overweight and obesity in kids, what mechanisms might explain it, and how families can balance benefits, growth, sleep, and nutrition without panic.

If you care about sleep optimization, gut health, mold exposure, microbiome balance, ADHD treatment, and the gut-brain axis, this conversation brings clarity and next steps. Subscribe, share with a friend who needs better sleep or better gut habits, and leave a review to tell us the one change you’ll make this week.

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We celebrate 20 years by tracing how Centurion Health grew from a startup with big questions to a multi-channel healthcare company built on evidence, accessibility, and faith-driven values. Troy Duell shares candid stories, early mistakes, and why peptides are central to the next chapter.

• moving from symptom management to root cause care
• building a faith-driven culture with accountability and grace
• lessons from early operational missteps and returns
• demand-first product strategy and evidence thresholds
• why no single product fits all and multi-channel matters
• how peptides may support recovery, inflammation, and resilience
• practical vision for 2026 and beyond
• gratitude for customers taking ownership of their health

Please consider leaving us a review. You can also follow us on Instagram, 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.

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The food pyramid just flipped, and the new view of healthy eating might surprise you. We break down what the change actually means for your daily plate: more protein for satiety and metabolic stability, real-food fats back in the picture, refined grains dialed down, and a firm stance against added sugar and sugary drinks. If the old low-fat, high-carb playbook left you hungry and confused, this conversation helps you reset with simple, practical moves.

We trace how the old pyramid and later MyPlate missed the mark for many people, then dig into the specifics: vegetables up to three cups for fiber, full-fat dairy welcomed, whole grains prioritized over refined, and protein bumped to support fullness, growth, and recovery. We also tackle the gray areas—why “healthy” cereals and low-fat products often hide sugar, how liquid calories derail appetite control, and where alcohol guidance is shifting toward “less is better” without pretending there’s a safe daily number for everyone.

Expect clear takeaways you can use tonight: build meals around quality protein, add healthy fats like olive oil, avocado, nuts, and full-fat yogurt, choose whole grains that bring fiber, and keep added sugar under 10 grams per meal. We also address the budget hurdle with tactics that work in real life—batch cooking, frozen produce, canned fish, and even growing a few basics at home to stretch your dollars. If you’ve felt stuck between “eat clean” ideals and everyday reality, this episode gives you a sane path forward.

Enjoyed the conversation? Follow the show, share this episode with a friend who’s reworking their diet, and leave a quick review so more listeners can find us. Your feedback shapes what we explore next.

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

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*Disclaimer: This is not medical advice. Please discuss all medical decisions including vaccines with your healthcare provider.

We examine the updated CDC childhood vaccine guidance, why several shots moved from universal to risk-based recommendations, and how shared decision making can rebuild trust. We offer practical questions parents can bring to pediatric visits and discuss timing, consent, and international data.

• what changed in the childhood vaccine schedule and why it matters
• differences between required and recommended vaccines
• timing and spacing considerations for newborn immune health
• public health aims versus individual risk profiles
• the role of shared clinical decision making in consent
• lessons from international vaccine schedules and evidence
• how pediatric groups and clinicians are responding
• practical questions to ask your pediatrician before delivery

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

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We explore what brain science says about alcohol and marijuana, why young brains are more vulnerable, and how clarity, sleep, and mood change when people step away from use. We weigh legality against neurobiology and ask what choices truly protect your future.

• alcohol as a central nervous system depressant 
• slowed reaction time, impaired judgment, disrupted sleep 
• links to brain volume loss and dementia risk 
• gen Z trends: less alcohol, more marijuana 
• marijuana’s effects on attention, memory, coordination 
• reduced blood flow and activity in key brain regions 
• higher anxiety, depression, suicidal thoughts with regular use 
• psychosis risk in genetically vulnerable subgroups 
• developing brain risk through age 25 
• is any use brain safe and tradeoffs of “moderate” use 
• reported benefits of stopping: better sleep, less anxiety, more motivation 
• personal responsibility, driving safety, and community impact

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 
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.

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A new flu variant is surging, the CDC just changed a long-standing recommendation for newborns, and a sweeping review questions the benefits many expect from medical cannabis. We unpack what’s real, what’s uncertain, and what to do next—without the hype.

We start with H3N2 subclade K, now dominant across the U.S. and Europe. After a slower start, holiday travel set the stage for a later flu peak, with children and older adults likely feeling the brunt. While vaccine match data remains unclear, we share practical strategies that always help: better sleep, steady hydration, nutrient-dense food, daily movement, sensible sun exposure, and simple hygiene. These basics are your everyday buffer against respiratory viruses.

Next, we examine the CDC’s shift on hepatitis B vaccination for newborns. Instead of a blanket shot at birth for everyone, the new guidance prioritizes immediate vaccination when maternal risk is positive or unknown and encourages shared decision-making when mothers test negative. We explore why perinatal transmission risk is low overall, why maternal screening matters, and how individualized choices can improve safety and trust without sacrificing protection.

Then we turn to two topics where clarity can change behavior. A large study links tanning beds to nearly triple the melanoma risk, undermining claims that indoor UV is safer than sunlight. We explain why controlled, non-burning sun exposure is still beneficial while artificial UV is not worth the trade-off. Finally, we dig into a review of 120-plus studies on medical cannabis: strong support exists for chemotherapy-related nausea, but evidence remains mixed for insomnia, chronic pain, and other widely marketed uses. We talk dosing, study quality, and how to approach cannabis with a simple “track and test” mindset that respects both data and personal response.

If this kind of clear, evidence-led guidance helps you navigate noisy health news, subscribe, share the show with a friend, and leave a quick review so others can find it. Your feedback shapes future topics and keeps this community focused on taking ownership of health—one smart decision at a time.

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

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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

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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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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