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Healthy Habits 4 Life with Dr. Carol Perlman
Healthy Habits 4 Life with Dr. Carol Perlman episodes
- 149 How to Use Tracking as Tool to Reach Your Weight Loss Goals in Menopause
In this episode, we continue to explore how tracking food intake can be a powerful tool for improving nutrition, supporting weight loss goals, and maintaining long-term results, without becoming restrictive or overwhelming.
About the Guest:
My guest, Coach Daniel Rosenthal shares how he helps women in Perimenopause and Menopause reach weight loss goals and how to use tracking as a tool.
We discuss:
- Why Tracking Matters
- What Successful Clients do Differently
- Common Barriers to Tracking (and How to Overcome Them)
- Tracking Across Different Phases
- The Ultimate Goal
- What Balance Looks Like
Connect with Daniel on Instagram: @rosentrain
Daniel's podcast: Leaner You
https://podcasts.apple.com/is/podcast/the-leaner-you-podcast-with-daniel-rosenthal/id1800939868
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
38 min - 148 The Power of Tracking Food to Reach Your Goals with Coach Nicole Blasi
In this episode, we explore how tracking food intake can be a powerful tool for improving nutrition, supporting strength goals, and maintaining long-term results, without becoming restrictive or overwhelming.
About the Guest
My guest, Coach Nicole Blasi aka Boss Blasi, shares how she helps clients build sustainable habits around nutrition.
We discuss:
- Why Tracking Matters
- What Successful Clients do Differently
- Common Barriers to Tracking (and How to Overcome Them)
- Tracking Across Different Phases
- The Ultimate Goal
- What Balance Looks Like
Nicole has a gift for making fitness and nutrition goals feel absolutely doable.
You are going to LOVE this episode and feel empowered to reach YOUR goals.
Connect with Nicole on IG: @bossblasi
Nicole’s podcast:
https://podcasts.apple.com/us/podcast/eatrite-nutrition-podcast/id1519797515
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
36 min - 147 Intro to Rucking: The Easiest Way to Upgrade Your WalkIntro to Rucking: The Easiest Way to Upgrade Your Walk
What if your daily walk could become a full-body workout — without running, jumping, or complicated equipment?
In this episode, Carol's guest KAYLA GIRGEN, RD, LD, CPT introduces rucking — simply walking with weight in a backpack. It’s one of the easiest ways to build strength, improve endurance, burn more calories, and support bone health, all while staying low-impact and joint-friendly.
We cover what rucking is, why it works, how heavy to start, how long to go, and simple tips to avoid common beginner mistakes. No military background or expensive gear required.
If you’re looking for a realistic, sustainable way to get stronger and boost your fitness, rucking might be the upgrade your routine needs.Pre-order your copy of RUCK FIT here: https://amzn.to/3LZTMB2.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
30 min - 145 A Deeper Dive into The Miracle Morning with Hal Elrod
What if the first hour of your day could become the most powerful hour of your day?
In this deeply personal conversation, Hal Elrod shares the story behind The Miracle Morning — and the real-life stories of people who have transformed their health, careers, relationships, and sense of purpose by changing how they start their mornings.
We talk about resilience, second chances, and why small, consistent habits create extraordinary results over time. Hal opens up about adversity, belief, and what it truly means to take ownership of your mindset — even when life feels hard.
Not a morning person? You’ll also learn practical, realistic strategies to begin The Miracle Morning in a way that feels doable — how to start small, build momentum, and design a routine that works for your life.
If you’ve ever wondered whether a simple morning routine could actually change everything, this episode will show you what’s possible — and how to begin.
Join Carol for this EPIC episode with Hal.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
35 min - 144 The Morning Routine That Will Change Your Life
This episode is for you if you wake up feeling overwhelmed about your day and find that you are just getting through it, but not thriving.
Today Carol explores The Miracle Morning by Hal Elrod and breaks down the powerful SAVERS method — Silence, Affirmations, Visualization, Exercise, Reading, and Scribing. She discusses how starting your day with an intentional routine sets the stage for your best day- one that is productive and exciting, and leads you to go to bed feeling fantastic — even if you’re not naturally a morning person.
If you’re looking to improve focus, create better health habits, increase motivation, and create a morning routine for success, this episode gives you practical steps to start immediately.
For more support as you get started, check out Carol's Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
14 min - 143 Manifesting 101
Manifesting 101
Manifesting often gets dismissed as “woo-woo” but can play a powerful role in shifting your mindset and your ability to reach your goals.
In this episode, Carol shares what she is learning about manifesting and easy ways to test out the power of manifesting.
You’ll walk away with simple, actionable steps you can experiment with immediately — whether you’re a skeptic, a believer, or somewhere in between.
If you’ve ever rolled your eyes at the word “manifesting” but secretly wondered… what if it actually works? — this episode is for you.
For more information on manifesting check out https://gabbybernstein.com/ and https://www.cathyheller.com/.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
19 min - 142 The Power to Change Your Thoughts and Improve Your Mindset
Your brain is wired for survival. Its primary job is to detect danger, anticipate threats, and keep you safe. But that built-in negativity bias can also fuel anxiety, chronic stress, overthinking, and negative thought patterns that leave you feeling stuck.
The good news? You can rewire your mindset.
In today’s episode, we explore how to shift from automatic fear-based thinking to a more calm, resilient, and positive mindset using evidence-based tools from cognitive behavioral psychology, neuroscience, and mindset coaching.
You’ll learn:
- Why your brain focuses on worst-case scenarios
- How negative self-talk fuels anxiety
- Practical strategies to stop overthinking
- How to reframe unhelpful thoughts
- Tools to move from anxiety to inner peace
As a psychologist and habit coach, I see this transformation happen every day. You are not stuck with anxious thinking patterns. With the right tools, you can intentionally cultivate emotional regulation, mental resilience, and a more peaceful state of mind.
If you’re ready to reduce anxiety, build mental strength, and create lasting mindset change — this episode is for you.
Tune in and start shifting your thoughts today.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
17 min - 141 Success Leaves Clues-How to Uncover YOUR Keys to Success
If you are struggling in one area of your life, it's likely that you are doing GREAT in others. While it can be frustrating to not be where you'd like to be, you have a great opportunity to look at your successes and uncover the clues. What are they telling you works for YOU and how can you apply these patterns to other areas of your life?
Carol walks you through 3 strategies that are working for her to demonstrate how to detect clues, and suggest key techniques that may work for you as well.
Tune in today!
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
27 min - 140 If I Could Teach You 4 Things to Master your Day...
In this episode, Carol shares the 4 skills she teaches all of her clients to master your day. Imagine waking up with clarity about how you want and need your day to go, knowing exactly what your priorities are and how to complete them. Best of all, you go to bed feeling FANTASTIC about how your day went, and excited to wake up and do it again.
Yes, all this is available to you!
Tune in for this powerful episode. Grab a pen and notebook and get ready to take some notes.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
21 min - 139 3 Resources You Didn't Realize You Need to Reach your Goals
In today's episode Carol shares the 3 resources you need to reach the goals that really matter to you. You may be surprised as this trifecta is revealed. Carol teaches you how to look back on the success you have had in one area to discover what will enable you to reach your current goals. Whether they pertain to weight loss, managing menopause, improving your relationship, or stabilizing your finances, and beyond, this formula will change your thinking about the steps you need to take.
Connect with Carol Perlman:
Website: http://www.carolperlman.com
Instagram: @carolperlman
LinkedIn: https://www.linkedin.com/in/carol-perlman-8a735513/
Email: [email protected]
Morning Momentum Mini Course FREE Download!
https://courses.itsabouttimemanagement.com/morning-momentum
27 min
About Healthy Habits 4 Life with Dr. Carol Perlman
From the publisher's feed
Dr. Carol Perlman is a psychologist, consultant, habit coach, and married mom of 2 boys. She knows first hand what it’s like to be a frazzled mompreneuer who hits snooze until the last possible moment…
and feels completely overwhelmed by her endless task list.
One day she had enough, and began studying HOW successful people create daily habits. She was determined to figure out how they follow a nutrition plan that aligns with their goals, exercise on a regular basis, and manage ALL the tasks that a working mom must oversee. And over time, she transformed into a vibrant, successful business owner who jumps out of bed at 6 am, excited about her day.
In the Healthy Habits 4 Life Podcast she teaches you all of her best tips for creating and sustaining daily habits for a healthy lifestyle. She breaks it all down into manageable steps you can incorporate one by one so you manage your time well, maximize your productivity, and create time for self care and relaxation. Yes, it IS possible for a busy mom to create time to exercise and eat well, and experience joy and gratitude in day to day life.
Dr. Perlman will teach you everything she’s learned personally, as well as the strategies and systems for change she has been teaching her clients for over two decades. You’ll listen in as she chats with other experts in the health and wellness industry and discovers the habits THEY teach to promote better health.
Your health, your mindset, and your time management are your everything.
And everything is easier when it becomes a habit.
Welcome to the Healthy Habits 4 Life show.
One day she had enough, and began studying HOW successful people create daily habits. She was determined to figure out how they follow a nutrition plan that aligns with their goals, exercise on a regular basis, and manage ALL the tasks that a working mom must oversee. And over time, she transformed into a vibrant, successful business owner who jumps out of bed at 6 am, excited about her day.
In the Healthy Habits 4 Life Podcast she teaches you all of her best tips for creating and sustaining daily habits for a healthy lifestyle. She breaks it all down into manageable steps you can incorporate one by one so you manage your time well, maximize your productivity, and create time for self care and relaxation. Yes, it IS possible for a busy mom to create time to exercise and eat well, and experience joy and gratitude in day to day life.
Dr. Perlman will teach you everything she’s learned personally, as well as the strategies and systems for change she has been teaching her clients for over two decades. You’ll listen in as she chats with other experts in the health and wellness industry and discovers the habits THEY teach to promote better health.
Your health, your mindset, and your time management are your everything.
And everything is easier when it becomes a habit.
Welcome to the Healthy Habits 4 Life show.
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