Frontline Health
Troy Duell with Centurion is providing you with health information and guests to elevate your health and help make your life better. Centurion is a pharmaceutical company that chooses to put people over profits and allow science to dictate what products we bring to market. Our goal is to provide products that you can both afford and are beneficial to your health. It doesn't matter how good a product is if you can't afford it. This podcast will provide you with the best health information possible through sharing studies and current data. We will also interview the leading health experts across the country. We will share sides of the story you may not have heard. Our promise to you is to source all of the information we share with you and speak the truth. We hope this truth is used by you and your loved ones to elevate your health and life.
Frontline Health
#117 - How Practicing Gratitude Can Rewire Your Brain And Improve Daily Well-Being
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.
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Today on the Frontline Health Podcast.
SPEAKER_01:And I think a lot of that really is that sense of I don't have as many physical ailments if I'm focusing on somebody else and I'm focusing less on myself or I'm focusing on things that really are good about what I've been given and the opportunities I have. And I think just changing that mindset certainly changes the way that we approach our day, approach the way we get out of bed in the mornings. If we're grateful, then we're less likely to moan and groan about the aches and pains, or we're even less likely to recognize them because we're thinking about the things we're more grateful for.
SPEAKER_00:Welcome back to another episode of the Frontline Health Podcast by Centurion Health. I'm Evan Patrick, Troy Duell, founder and CEO of Centurion Health, is here with me. And today we're sharing five science-backed ways gratitude can enhance your sleep, stress, heart health, and even your brain right in time for Thanksgiving.
SPEAKER_01:That's right. And really, we're talking about some clinically proven impacts. So we're going to look at some studies from randomized trials that had brain scans that showed ways that Thanksgiving and gratitude really improved people's health.
SPEAKER_00:Yeah, and it's amazing. You know, before we get into the science, I love it whenever we can find a biblical principle or practice that we know God has put in place in his word that is for our good, that we can actually measure with science on how it positively impacts our health. Just goes to show that God is extremely gracious and that his commands exist for our good. Um, 1 Thessalonians 5, 16 through 18 reads, Rejoice always, pray without ceasing, give thanks in all circumstances, for this is the will of God in Christ Jesus for you. And with that, let's dive right into five ways gratitude boosts our health. So, our first way that gratitude boosts your health, gratitude reduces anxiety and depression and lifts overall mental health. Troy, what evidence do we see for this claim?
SPEAKER_01:There was actually a 2023 systematic review and meta-analysis of 64 different randomized trials. And they did gratitude interventions like brief journaling talking about things they were thankful for, or thank you letters. And they found that it produced better mental health, fewer symptoms of anxiety and depression versus those who were in the control group. And while they were small to moderate, it was super consistent across all ages and even across all cultures, which is really kind of interesting.
SPEAKER_00:So this isn't just feel-good, hippy-dippy fluff that we're talking about. We're talking about measurable impacts from gratitude and from gratitude when it comes to anxiety and depression.
SPEAKER_01:That's right. And there was one study that showed that counting blessings, quote unquote, actually boosted positive effect and well-being compared with focusing on hassles or issues that we have in life. And in those patients who had neuromuscular disease, people who had gratitude reported better outcomes across several different kinds of measures.
SPEAKER_00:Yeah, that's really amazing. You know, one tip that we would have for people to implement this is something as simple as just every night thinking about three things that you're thankful for. And that could be one person, one moment, and one choice that you were able to make in your life. This is very short. A lot of people like to pray before they go to bed and just expressing gratitude really to God for those things in your life can make a huge impact on your health. Our second way that gratitude really can boost your health is that gratitude supports your heart, reducing inflammation and increasing HRV.
SPEAKER_01:Yeah, and uh some of the interesting studies behind that, there was a randomized controlled trial in patients who had heart failure, and they did a gratitude journal for eight weeks and found that people improved the gratitude trait who did that, but ultimately it reduced inflammation and they had higher heart rate vary uh heart rate variability during the gratitude task versus usual care, which means less inflammatory signaling and a more resilient rest and digest response, meaning they were just uh calmer overall and it helped with their heart to kind of get a little bit better.
SPEAKER_00:Yeah, and we also know observational work in heart failure patients links higher gratitude with better sleep, less fatigue, and better mood, which is clinically meaningful for a higher quality of life. Way number three that we know gratitude can help boost our health is that gratitude improves sleep quality.
SPEAKER_01:Yeah, there was actually a study that found people who scored higher on gratitude had better sleep quality and duration, which is a huge, huge thing. And we know that more positive, positive pre-sleep thoughts, it's not real easy for me to say, meant that they had fewer times where they just got stuck on a thought in their brain. They were actually able to break it down that. I know most of us have had times where we've just started thinking something and we can't get that thought out of our minds. Well, if you break that thought cycle and you start getting more grateful for the things that you have and put those things in front of you, uh the study showed that you sleep much, much better.
SPEAKER_00:Yeah, that's super relatable. Like you said, we've all been there at a time where we're just laying in bed, heart racing, my thoughts running through our mind. And it's amazing how gratitude can kind of reset that and take your mind off of the negative and put it on the positive. Way number four that gratitude can boost our health is that gratitude actually rewires brain circuits for reward and pro-social behavior. Troy, what does the neuroscience tell us about gratitude?
SPEAKER_01:They actually did an MRI study and showed that gratitude letter writing intervention had greater and lasting neural sensitivity to gratitude months later, especially in that prefrontal cortex of our brain, which helps us value things and also make better decisions. There's also some evidence that linked gratitude and altruism signals. So we've talked about that earlier on another podcast, how if you see somebody doing something good and you start doing it, it is kind of contagious. Well, the same is true in our brains. If if we have gratitude and we start giving to other people, we know that there are greater signal signals in our brain to help increase the positive side of things. And it seems to be upheld with science. Those little things of just giving away, being more grateful, all of that helps us have greater effects on our thoughts and our ability to withstand things that we may be going through that aren't real fun.
SPEAKER_00:Yeah, and it's amazing how something that is really so small and easy for us to implement can have such an incredible impact on us. And then even if we're expressing gratitude to others, obviously that's going to have a positive impact on them. You can make somebody's day by doing something as simple as just being intentional about maybe texting one person per day or even per week on a certain day, just to let them know that you're thankful for them and to brighten their day and in turn also help your relationship with them and help your own kind of mindset and uh just to just to be able to express some gratitude. It's amazing that something that's so easy but just requires intentionality can have such a big impact on yourself and on others.
SPEAKER_01:So true. And it it really makes you wonder why we don't do it more often, but I I guess it comes back to just lazy or non-intentional with some of the things that we we work on. But hopefully some of this stuff will help solidify that need for all of us to do it and make it a part of our daily habit.
SPEAKER_00:Yeah, for sure. I think a lot of times we're just creatures of habit. We get so caught up in our own routines and our minds tend to gravitate towards the negative, we lose sight of of those things that we should be focusing on and being more intentional about. We number five that gratitude can help boost your health. Gratitude nudges healthy behaviors like exercise and fewer physical complaints. So, Troy, how can gratitude actually change what we do on a day-to-day basis?
SPEAKER_01:Yeah, there was actually a study that talked about weekly gratitude journaling groups who did that on a consistent basis, actually exercised more and they complained less about their physical symptoms than somebody who is outside of that weekly journaling uh group. And I think a lot of that really is that sense of I don't have as many physical ailments if I'm focusing on somebody else and I'm focusing less on myself, or I'm focusing on things that really are good about what I've been given and the opportunities I have. And I think just changing that mindset certainly changes the way that we approach our day, approach the way we get out of bed in the mornings. If we're grateful, then we're less likely to moan and groan about the aches and pains, or we're even less likely to recognize them because we're thinking about the things we're more grateful for.
SPEAKER_00:Yeah, and I think that's a great testament, not only to the gratitude aspect of this, but also to the idea that everybody can move their body in some way. Even if it's something very light or something very low impact, when you're moving your body, that's reinforcing positive things in your mindset. You're accomplishing something for the day. And um, I just think that's a that's a great testament that a lot of people, the reason that they don't is because of those aches and pains that they feel. And so when they're choosing to be to express gratitude, even with those, they're gonna complain less, and that movement might actually help reinforce those positive feelings altogether.
SPEAKER_01:That's right. For sure. You know, you you started out by saying how um you always like it when things that we see line up with scripture. And I'm I'm reminded of one in Philippians with Philippians 4, where we're exhorted in Philippians 4 8, it says, Finally, brethren, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable. If anything is excellent or praiseworthy, think about such things. And I think that really sums up everything we've talked about. If you have this mindset that we talk about in scripture, then I think your health overall will be much, much better because we know that when we're thinking about good things, it's hard to be really down, to be depressed, to be anxious about things, and really starting to count our blessings and look for those opportunities where we can step ahead, step forward with something good, right? True, and beautiful, because we all have it. Now, certainly there are times when things seem down, but even in those, even in our worst times, we all have something to be thankful for. I think it's just a reminder, and science has caught up to scripture that's been around for years, something that we probably didn't even need science to do for us, but it is uh amazing when science catches up to things that we've read and seen in scripture and confirms the things we already know.
SPEAKER_00:That is so very true. Thank you for sharing that scripture with us. You know, we've laid out five specific ways that gratitude boosts our health and thrown some different tips out there, but I think if nothing else, we would just want to encourage our listeners, be intentional this Thanksgiving, the time of year that we really want to focus on being grateful, to take some time with your family, and whether it's reading one of these scriptures or just spending some time in prayer or just letting the people around you that you love know that you're thankful for them and why you're grateful for them. Uh, we hope that that's something that is fruitful and uh just great for you and your family as you celebrate Thanksgiving this year. Anything else you want to add on to that, Troy, before we wrap up?
SPEAKER_01:I think that pretty much sums it up well. But uh I hope everybody has a happy Thanksgiving this year. And uh remember, we all have something to be grateful and thankful for.
SPEAKER_00:That's a great word. Thank you so much for listening to this episode of the Frontline Health Podcast Bicenturian Health. We encourage you, go out, 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. We would love to hear your feedback and connect with you further. 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. We'll see you next time.