023 - From Goals to Intentions: Using Journaling to Define the Year You Want to Live

027 - Brian Imholz | A Journey through Jiu Jitsu

GraceSEMO: https://graciesemo.com/ [https://graciesemo.com/] On this podcast, I sit down with Brian Imholz a black belt instructor and owner of Gracie Humaitá SEMO. He describes his first enthralling memories of starting jiu-jitsu. While training in Kajukenbo he attended a seminar with JW Wright, and was humbled by him during sparring. This led him to train more seriously and attend a Royler Gracie seminar that changed his view of martial arts. He explains jiu-jitsu as a “gentle/pliable” art enabled by the tap system, contrasting it with striking arts, and emphasizes building a respectful, family-oriented gym culture that prioritizes safety, structure without rigidity, and community. Jiu-jitsu is as real-time problem-solving, mindfulness, and stress relief, with benefits for PTSD and post-college social connection. We discuss self-defense versus sport jiu-jitsu, applications in healthcare and policing for safely controlling people, how Brian manages new students and ego, options like free trial classes and private lessons, gym hygiene and flooring upgrades, and Brian’s progression to a third-degree black belt. 00:00 Jujitsu In The Moment 00:26 First Class Reality Check 03:38 Royler Seminar Spark 04:52 Why Jujitsu Feels Gentle 07:36 Family First Academy Culture 08:25 Mindfulness And Trauma Relief 09:41 Community Across Walks 11:56 Finding The Right School 13:23 Policing Safety And Ego 17:41 Humbling Lessons And Growth 18:46 Self Defense And Equality 20:18 Training Paths Self Defense Vs Tech 20:38 Sport vs Self Defense 21:42 ER Restraint Story 23:27 Jujitsu for Healthcare Police 24:37 Joining the Gym 25:48 Safety Confidence Benefits 28:27 Gym Culture Facilities 30:13 Belt Journey Promotions 33:38 Ranks Kids Women 35:40 Final Advice Sign Off 36:40 Medical Disclaimer #health #jiujitsu #doctor #selfdefense #family #stress

026 - Colonoscopy Alternatives and the Updated ACS Guidelines

My Site: www.drtomrountree.com [http://www.drtomrountree.com] This episode of the Clear Health Show discusses the latest updates to the American Cancer Society's colorectal cancer screening guidelines, including new testing options like stool-based and blood-based tests, and emphasizes the importance of early detection and lifestyle factors. Key Points Updated ACS screening guidelines for colorectal cancer New at-home stool and blood tests for screening Importance of early detection and lifestyle factors Colonoscopy as the gold standard High-risk vs. average-risk screening protocols Chapters 00:00 Introduction to Colorectal Cancer Screening 02:14 New Screening Guidelines and Options 07:05 Understanding the Importance of Colonoscopy 09:29 Symptoms and Early Detection of Colorectal Cancer 10:25 Lifestyle Factors in Colorectal Cancer Prevention 12:00 Summary of ACS Guidelines and Final Thoughts

025 - GLP-1 Success | Avoiding the Nausea and Stopping Muscle Loss

GLP-1 Success Guide: https://www.drtomrountree.com/glp1-success-guide In this podcast Dr. Tom Rountree discusses how he helps his patients achieve success with GLP-1 medications. Learn about how to avoid the nausea and muscle wasting that can occur when starting these types of medications and specific details on supportive lifestyle habits. Chapters 00:00 Understanding GLP-1 Medications 01:38 Getting Started with GLP-1 02:24 Vitamins and Supplements 15:17 Sleep and Stress Management

024 - Unlocking the Hidden Benefits of Exercise

My Site: www.drtomrountree.com In this conversation, Dr. Tom Rountree discusses the multifaceted, often undisclosed benefits of exercise beyond physical fitness. He emphasizes how exercise can improve emotional regulation, enhance brain function, promote better sleep, regulate appetite, reduce inflammation, increase pain tolerance, and foster social connections. Dr. Rountree highlights the importance of viewing exercise as a holistic intervention that impacts various aspects of health and well-being, ultimately leading to a positive change in identity and self-efficacy. Takeaways The majority of people lack exposure to exercise in childhood. Exercise significantly improves emotional regulation. Regular exercise enhances brain function and learning capabilities. Exercise stabilizes sleep patterns and improves sleep quality. Physical activity recalibrates appetite and hormonal signals. Exercise has anti-inflammatory effects that benefit overall health. Engaging in exercise can increase pain tolerance. Regular workouts can shift one's identity towards a healthier self. Exercise fosters social connections and improves relational dynamics. Exercise serves as a systems-level intervention for overall well-being. Chapters 00:00 The Hidden Benefits of Exercise 04:27 Enhanced Brain Function and Learning 10:16 Improved Sleep Architecture 14:06 Appetite Regulation and Hormonal Balance 18:10 Anti-Inflammatory Effects of Exercise 21:27 Pain Tolerance and Chronic Pain Management 24:22 Identity Transformation Through Exercise 27:14 Social and Relational Benefits of Exercise 30:30 The Systems-Level Impact of Exercise

023 - From Goals to Intentions: Using Journaling to Define the Year You Want to Live

My Site: www.drtomrountree.com [http://www.drtomrountree.com] In this conversation, Dr. Tom Rountree discusses the importance of aligning personal goals with one's identity through the use of intentions rather than traditional goal-setting. He emphasizes that many people fail to achieve their goals because they revert to their original identity when faced with challenges. By creating intentions that reflect one's values and identity, individuals can foster a more sustainable approach to personal development. The conversation also highlights the significance of journaling as a tool for self-reflection and maintaining focus on intentions throughout the year. Takeaways Goals are often external and brittle, relying on motivation. Most people revert to their original identity when faced with challenges. Intentions are internal commitments that align with personal values. Writing down intentions increases the likelihood of sticking to them. Journaling helps in stress management and personal habit change. Intentions should be identity-based, simple, and memorable. Creating intentions allows for flexibility in achieving goals. Intentions act as cognitive bridges between wanting to change and enacting change. Regularly reviewing intentions helps maintain focus and alignment. Journaling can reveal patterns and triggers in behavior. Chapters 00:00 The Challenge of Sticking to Goals 02:50 Understanding Identity and Goals 06:11 The Power of Intentions 09:02 Creating Strong Intentions 12:01 The Role of Journaling in Intentions 17:53 Implementing the Bullet Journal Method 24:01 Setting Intentions for the New Year