The Clear Health Podcast

Tom Rountree DO
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An Intersection of Life and Medicine. A deep dive into the 6 elements of a happy and long life: whole food nutrition, enjoyable exercise, restorative sleep, social connection, stress management, and avoiding toxins.

  1. 024 - Unlocking the Hidden Benefits of Exercise

    JAN 7

    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 Exercise04:27 Enhanced Brain Function and Learning10:16 Improved Sleep Architecture14:06 Appetite Regulation and Hormonal Balance18:10 Anti-Inflammatory Effects of Exercise21:27 Pain Tolerance and Chronic Pain Management24:22 Identity Transformation Through Exercise27:14 Social and Relational Benefits of Exercise30:30 The Systems-Level Impact of Exercise

    31 min
  2. 023 - From Goals to Intentions: Using Journaling to Define the Year You Want to Live

    12/30/2025

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

    My Site: 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 Goals02:50 Understanding Identity and Goals06:11 The Power of Intentions09:02 Creating Strong Intentions12:01 The Role of Journaling in Intentions17:53 Implementing the Bullet Journal Method24:01 Setting Intentions for the New Year

    22 min
  3. 022 - Dr. Anthony Keele - Treating Perimenopausal and Menopause Symptoms with Hormone Replacement Therapy

    12/15/2025

    022 - Dr. Anthony Keele - Treating Perimenopausal and Menopause Symptoms with Hormone Replacement Therapy

    My Clinic: www.ebomd.com Get in touch with Dr. Anthony Keele In this episode, Dr. Anthony Keele and Dr. Rountree discusses the importance of hormone replacement therapy (HRT) for women experiencing perimenopausal and menopausal symptoms. Highlighting the historical context of HRT, particularly the Women's Health Initiative study, and its impact on the perception of hormone therapy. Dr. Keele explains the physiological changes women undergo during menopause, the symptoms they may experience, and the benefits of HRT in alleviating these symptoms. He emphasizes the need for personalized treatment plans and the importance of proactive health management. The conversation also addresses common concerns and misconceptions surrounding hormone therapy, encouraging women to seek appropriate care for their hormonal health. Takeaways Hormone replacement therapy can dramatically change your life. Menopause is a process, not a single event. Patients often don't realize how much they were struggling until they receive treatment. It's important to be proactive about hormonal health. The FDA has removed black box warnings for estrogen, making it safer for use. Bioidentical hormones are preferred for therapy due to their compatibility with the body. You need to know how to fix issues that arise during hormone therapy, such as bleeding. There's no perfect treatment; understanding risks and benefits is crucial. Women should seek out providers who specialize in hormone therapy for better outcomes. Optimized living involves addressing hormonal decline to improve overall health. Chapters 00:00 Introduction to Hormone Replacement Therapy08:02 The Impact of the Women's Health Initiative10:58 Understanding Menopause and Hormonal Decline17:42 Symptoms of Menopause and Climacteric Syndrome25:47 Treatment Options for Hormone Replacement Therapy30:29 Research and Evolving Perspectives on Hormone Therapy39:18 Optimized Living and Hormonal Health43:23 Understanding Hormonal Health and Its Impact48:25 Addressing Menopausal Symptoms Effectively54:16 The Importance of Tailored Hormone Replacement Therapy01:00:56 Navigating Hormone Replacement Therapy Challenges01:20:29 Encouragement for Women Facing Hormonal Changes

    1h 12m
  4. 021 - Dr Drew Bird | Childrens Food Allergies, Seasonal Allergies, the Neffy Pen, and a new Peanut Patch

    09/30/2025

    021 - Dr Drew Bird | Childrens Food Allergies, Seasonal Allergies, the Neffy Pen, and a new Peanut Patch

    My Website : www.drtomrountree.com In this podcast episode, Dr. Drew Bird and Dr. Tom Rountree discusses the rising prevalence of food allergies, particularly peanut allergies, and the importance of early introduction of allergens in children's diets. He emphasizes the need for proper testing and management of food allergies, including the role of allergists and the latest innovations in treatment such as oral immunotherapy. The conversation also touches on seasonal allergies, their management, and the impact of genetics and environment on allergic diseases. Key Takeaways Food allergies have gained significant attention in recent years. Introducing allergens early can prevent allergies. Minor reactions should not lead to avoidance of foods. Delayed introduction of allergens increases allergy risk. Keeping allergens in the diet promotes tolerance. Broad food allergy panels are not recommended. Most food allergies can resolve over time. Oral immunotherapy is a promising treatment for allergies. Starting allergy medications before the season can help manage symptoms. Consulting an allergist is crucial for effective allergy management. Chapters 00:00 Introduction to Food Allergies 02:29 The Importance of Early Introduction of Allergens 05:07 Understanding Allergic Reactions and Testing 07:54 Managing Food Allergies in Schools 10:38 The Role of Genetics and Environment in Allergies 13:18 Innovations in Allergy Treatment 16:03 Navigating Food Allergy Testing 18:30 Desensitization and Immunotherapy 21:37 Seasonal Allergies and Management Strategies 24:08 Final Thoughts on Allergy Management 41:41 Disclaimer

    43 min
  5. 20 - Type 1 Diabetes - Diagnosis, Stages, Screening, and Treatment

    07/17/2025

    20 - Type 1 Diabetes - Diagnosis, Stages, Screening, and Treatment

    My Site: www.drtomrountree.com Summary In this podcast, Dr. Tom Rountree discusses Type 1 diabetes, focusing on its symptoms, the importance of screening, the stages of the disease, and current and future treatment options. He emphasizes the need for early detection to prevent complications like diabetic ketoacidosis and highlights the role of counseling and support for families managing this chronic condition. The conversation also covers resources available for families and children living with Type 1 diabetes. Takeaways Type 1 diabetes symptoms include excessive thirst and frequent urination.Screening is crucial to prevent diabetic ketoacidosis.Fruity smelling breath can indicate ketoacidosis in children.Nine out of ten children with Type 1 diabetes have no family history.Screening for antibodies is essential for early detection.Teplyzomab can delay the onset of stage 3 diabetes.Children can lead normal lives with proper management.Counseling is important for both children and caregivers.The American Diabetes Association offers valuable resources.Type 1 diabetes camps provide support and community for kids. Chapters 00:00 Understanding Type 1 Diabetes Symptoms07:05 The Importance of Screening for Type 1 Diabetes13:31 Stages of Type 1 Diabetes15:43 Current and Future Treatments for Type 1 Diabetes22:00 Living with Type 1 Diabetes: Management and Support

    28 min
  6. 019 - Nutritional Epidemiology, Teaching Kitchens, and the Power of an Avocado | Dr. Lorena Pacheco PhD

    05/15/2025

    019 - Nutritional Epidemiology, Teaching Kitchens, and the Power of an Avocado | Dr. Lorena Pacheco PhD

    LEARN HOW TO GET HEALTHY AND FIT: drtomrountree.com   "We found a lower risk of total CVD and heart disease with the intake of half a cup of avocado." - Lorena Pacheco   In this episode of the Clear Health podcast, Dr. Lorena Pacheco, a nutritional epidemiologist at Harvard, and Tom discuss her work in public health, focusing on culturally appropriate interventions to prevent cardiometabolic diseases in minority populations. The conversation covers the importance of fresh ingredients, the role of cooking at home, and the innovative teaching kitchens designed to educate families about nutrition. Dr. Pacheco also highlights the benefits of avocados in improving physical activity and reducing cardiovascular disease risk, while addressing the complexities of dietary assessment tools and the significance of understanding causation versus correlation in nutrition research. Key Takeaways Nutritional epidemiology studies the relationship between diet and disease. Cultural background significantly influences food preferences and choices. Cooking at home can lead to healthier eating habits and improved health outcomes. Teaching kitchens provide practical nutrition education and foster community engagement. Mindfulness practices can decrease distractions and enhance the cooking and eating experience. Dietary assessment tools like FFQs must be chosen carefully for the right study population. Nutritional foods, like Avocados, can increase families' physical activity. Increased avocado consumption is linked to lower cardiovascular disease risk. If you have an avocado allergy, you may also have one to latex. Understanding causation versus correlation is critical in nutrition research. Future research and episodes will explore the impact of sugar-sweetened beverages on health. Show Links Dr. Lorena Pacheco's Publications: https://hsph.harvard.edu/profile/lorena-pacheco/Thich Nhat Hanh Center for Mindfulness: https://www.mindfulpublichealth.org/Harvard Professional and Lifelong Learning: https://www.harvard.edu/academics/professional-and-lifelong-learning/ Chapters 00:00 Introduction to Nutritional Epidemiology03:00 Cultural Influences on Food Choices06:04 The Importance of Simplicity in Cooking08:50 Teaching Kitchens and Culturally Relevant Interventions11:57 Mindfulness in Nutrition and Cooking15:00 Understanding Food Frequency Questionnaires21:58 Causation vs. Correlation in Nutrition Research40:55 Understanding Causation in Nutrition Research44:00 The Avocado Study: Impact on Physical Activity52:26 Cohort Studies Explained: A Deep Dive56:50 Avocado and Cardiovascular Health: Key Findings01:07:23 Nutritional Education and Resources from Harvard

    1h 5m

  7. 04/28/2025

    018 - Jeremy Counts - Fighting for Real Change for Drug Pricing

    LEARN HOW TO GET HEALTHY: www.drtomrountree.com Join the Fight against PBMs: https://www.truthrx.org/ In today's episode, we discuss creating real change at the legal reform level with Dr. Jeremy Counts, an independent pharmacist in Blacksburg, Virginia. Here is his pharmacy: https://countspharmacy.com/ . Main Takeaway Get out and talk with your politicians and join organizations that support fair practices for pharmacists, doctors, and patients.  Additional Takeaways PBMs are a significant middleman in the drug supply chain. Pharmacists often fear retaliation from PBMs for speaking out. Hidden costs from PBMs inflate drug prices for patients. GoodRx operates as a third-party price-fixing scheme. Direct primary care can help patients access medications more affordably. Legislative efforts are crucial for pharmacy reform. The FTC is actively investigating PBM practices. Vertical integration of PBMs creates a lack of competition. Pharmacists need to push back against unfair practices. Accountability for PBMs is essential for a fair healthcare system. Jeremy Counts engaged with the FTC through advocacy work and communications. The importance of backing the FTC with evidence and support from healthcare professionals. Health economists often overlook the real-world complexities of healthcare pricing. Independent pharmacies must unite to survive against larger corporate entities. Transitioning to a cash-based model requires careful planning and market understanding. Pharmacists need to advocate for fair reimbursement to sustain their businesses. Building effective advocacy teams can amplify the impact of lobbying efforts. Grassroots movements are essential for pushing legislative changes in healthcare. Establishing relationships with lawmakers is crucial for effective advocacy. Pharmacists should not wait until their backs are against the wall to start advocating. Chapters 00:00 Introduction to Pharmacy Challenges01:00 Understanding PBMs and Their Impact03:48 Pharmacists' Fear and Retaliation07:08 Hidden Costs of PBMs10:58 The Role of GoodRx and Data Privacy13:54 Direct Primary Care and Pharmacy Collaboration17:01 Legislative Efforts Against PBMs20:54 The FTC's Role and Future of Pharmacy Reform24:47 Engaging with the FTC: A Call to Action30:46 The Importance of Unity in Healthcare Advocacy36:57 Building Effective Advocacy Teams40:44 Current Legislative Efforts and Strategies46:58 Empowering Pharmacists to Fight Back

    51 min
  8. 017 - Kaizen, the art of small steps to make big changes in business, personal life, and health

    01/27/2025

    017 - Kaizen, the art of small steps to make big changes in business, personal life, and health

    More Health Tips: www.drtomrountree.com In this episode we discuss Kaizen a Japanese philosophy of continuous improvement, emphasizes small, consistent changes for personal growth.  Applying Kaizen to self-help involves starting with manageable steps, like adding vegetables to meals or walking for two minutes daily, to build momentum and achieve long-term transformation.  By focusing on progress, not perfection, Kaizen makes self-improvement accessible and sustainable for everyone. Subscribe on: APPLE PODCASTS | SPOTIFY Dr. Tom Rountree is a board certified Family Doctor who also practices Lifestyle Medicine. Instagram / TikTok: @dr.tom.rountree Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

    11 min
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About

An Intersection of Life and Medicine. A deep dive into the 6 elements of a happy and long life: whole food nutrition, enjoyable exercise, restorative sleep, social connection, stress management, and avoiding toxins.

Information

  • Creator
    Tom Rountree DO
  • Years Active
    2022 - 2026
  • Episodes
    24
  • Rating
    Explicit
  • Copyright
    © 2026 Clear Health Enterprises 2026
  • Show Website
    The Clear Health Podcast