Updating podcasts

in Apple Watch
I like listening to podcasts on my Apple Watch.   Sometimes it does not see any unplayed podcasts, when my iPhone and iMac do see unplayed podcasts.   Sometimes I will go a week or more without unplayed podcasts, and then I get several episodes of the same podcast at once.   And rarely it will replay a podcast I listened to long before.

What is the procedure to update my unplayed podcasts?
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