On Air With Ella

Can you imagine if you could spend 30 mins with the younger version of you? Today I’m sharing the life-changing advice I'd give my younger self to live the most impactful, rewarding, enriching and fulfilling life I could dream of. This episode is for sharing! "Achieve greatness: start where you are, use what you have, do what you can." - Arthur AsheIn this episode: Eliminating "I wish" and "I should"Body acceptance and your physical 'values' Importance of personal values for alignment The illusion of knowing what you're doing Starting before you're ready Living in the present - the destination is todayThe fallacy of conditional worthThe importance of self-validationLiving authenticallyBlog + FULL TRANSCRIPT: www.onairella.com/post/326-impactful-living   ----------------------------------------- CONNECT WITH ELLA:Instagram: @onairwithella Web: www.onairella.com☎️ Leave a voice message: +1 (202) 681-0388 ------------------------------------⭐⭐⭐⭐⭐ Can you take 32 secs leave

A listener's real-life journey of personal development, weight loss and growthToday, we're catching up with Mandy K, who you might remember from episode 316, which was originally recorded in 2021. I highly recommend listening to that show so that you can follow along in this real-life journey. In that conversation, we discussed Mandy on the "weight loss roller coaster" and the deprivation-binge cycle; her fears and realizations around intuitive eating, and her discovery that mindset was the key all along; and, the real secret behind accomplishing what you want when can’t seem to start.Flash forward to present day, and Mandy's story is one of curiosity, consistency, and personal growth, and she's here to share her updates with us in real time.In this episode:Mandy's transformation beyond her 30lb weight loss - how a health kick spawned a journey of self-exploration
Fat loss, fitness and intermittent fastingDealing with body image and expectations
The iterative journey of self-improvement
The ten

Self-Pleasure IS Self-CareWe're kicking off Season 8 with a theme: HOW TO GET MORE OF WHAT WE WANT in 2024. In this episode with Dipsea founder Gina Gutierrez, our focus is on MORE pleasure, MORE fun, and ....that's right - MORE orgasms.In this episode: Self-Pleasure is Self-CareGreat sex starts with self-discovery Practical tips for enhancing intimacyResponsive vs. spontaneous desireUnlock your sexual confidenceA simple way to up your ‘sexting’ game with your partner! Try Dispea for 30 days free:  Dipsea.com/ELLABLOG: www.onairella.com/post/324-dipsea ---------------------------------- CONNECT WITH ELLA:Instagram @onairwithella  www.onairella.com☎️ Leave a message: +1 (202) 681-0388 -----------------------------------⭐⭐⭐⭐⭐Can you take 32 secs leave a review?Click here, scroll to the bottom, and tap five stars. Then click "Write a Review." Leave a comment and we might read it on the air! ----------------------------------

Yes, aging is inevitable, but how we feel is largely in our hands. Dr. Anthony Balduzzi shares really easy, healthy changes we can make if we want to radiate vitality and energy at any age. Try any of these simple tips to decrease the drain on your life battery and live in alignment with our natural design. In this episode:What works? light, melatonin, EMF, groundingThe importance of melatonin for longevity and your immune systemHow morning light exposure supports Vitamin D production and improved circadian rhythmOptimizing nitric oxide and blood flow - through nasal breathing and humming (!!)Why being sedentary all day can increase hunger levelsThe potential impact of non-native EMF on health + longevity, including on circadian rhythm, mitochondria, and sleepThe benefits of grounding / earthing - including improved blood flow and healingSuper simple strategies for limiting exposure to EMF SHOW NOTES:  www.onairella.com/post/323-simple-health-tips Related episodes:▶️ 305: The Holy Grail of L

The ability to speak up and express ourselves is required for personal growth and creating the life that we want. Sometimes, though, we struggle with finding our voice, owning our story, or asserting our opinions and needs.  Jacqueline Nagle, repeat On Air with Ella guest, is a business leader and certified speaking professional. She's providing insights and resources for using your voice with confidence in everyday conversations and any context. In this episode:Speaking with confidence in any context Ditch the affirmations - how to find authentic self-beliefHow to manage adrenaline and nerves before speaking upWhy Jacqueline believe the "Power Pose" and "ditching the script" are total BSThe power of personal story to move othersThe skills of confidence and persuasion aren't inherent - they can be learned and honedInner critic and imposter complex will never fully go away - how to use them to your benefitInvesting in intentional speaking skills - Jacqueline's new TED talk coaching program&

How to handle etiquette crimes, and how not to cause them, with the delightful Nick Leighton of "Were You Raised by Wolves."  Etiquette makes society work, and it takes practice to become good at it. I brought in the expert to handle our etiquette questions just in time for the holidays. You asked, and Nick answered!SHOW NOTES:https://www.onairella.com/post/321-etiquette-nick-leighton On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Me: InstagramWebsiteLinkedInYouTubePrivate Facebook GroupMy Amazon Storefront☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------

Amino acids form the proteins that make up our muscles, organs, hormones, hair, skin, nails. They act as the catalyst for nearly every chemical process in your body. They support processes like protein synthesis, muscle gain, brain function, hormone regulation, metabolism, and more.  Angelo Kelly is explaining the critical role of protein and essential amino acids for strength, energy, and just about every function in your body. Angelo is the co-founder and CEO of Kion - creator of my amino acid supplement of choice. Angelo is answering all of our questions, including...What are amino acids? What do they do in the body?How do amino acids help improve energy?In what ways can amino acids help women in perimenopause or menopause?Why is eating enough protein (and AAs) so important for women?What are the specific benefits to taking amino acids over the age of 40?Are BCAAs good for you?What about collagen and creatine?Should we take amino acids if we aren't working out?Are amino acids just for a

the GOOD, the BAD, and the YUMMY: where I share one thing that I'm loving, one thing I'm not, and one super simple, yummy recipe.   This time, though, our "yummy" is the incredibly talent creator of "Healthy Vegan Eating," Javant - connect with @healthyveganeating and his YouTube channel. GET THE SHOW NOTES:  https://www.onairella.com/post/319-good-bad-yummy Timestamps00:02:42 - the GOOD: Save BIG money with this simple mortgage hack00:12:34 - the BAD: Phone etiquette in public spaces 00:21:23 the YUMMY: Healthy Vegan Eating creator JavantOn Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Me: InstagramWebsiteLinkedInYouTubePrivate Facebook GroupMy Amazon Storefront☎️ L

CHOCK FULL OF TIPS... Women's health specialist Dr. Carrie Jones is answering your burning questions, including:1) Why does it hit harder to drink after 40? What can we do to reduce the puffiness and reaction after drinking alcohol?2) What's the big deal about castor oil? Is it actually good for skin, hair, joints, liver ....3) How can we find a true hormonal specialist to see us through perimenopause / menopause?4) Are testosterone pellets the greatest thing ever or are they dangerous? And we took notes! Get all of the resources mentioned here:https://www.onairella.com/post/318-dr-carrie-jonesOn Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Me: InstagramWebsiteLinkedInYouTubePrivate Fac

We want to change our habits, we often know what to do... why can't we do it? How can we really enact the changes we want for ourselves? DBT might be the way. In this episode, Maddy Ellberger shares how Dialectical Behavior Therapy (DBT) works to help us break unhealthy cycles and create the life - and the habits - we want. From over-drinking/spending/eating/working to anxiety to under-performing /exercising /caring for ourselves... we talk about DBT tools that can be applied to ANY lifestyle change we want to make.SHOW NOTES: https://www.onairella.com/post/317-dbt-maddy-ellberger Timestamps [00:01:09] What is DBT  [00:04:01] The key tenets of Dialectical behavior therapy (DBT)[00:09:02] Asking: What is the function of the behavior?[00:12:28] How to ride out the storm[00:14:47] Distress tolerance[00:17:37] Managing social anxiety and anxiety at large through DBT[00:20:48] Ella’s current challenge: consuming instead of creating[00:24:29] Creating an action and accountability plan[00:28

When Mandy reached out to me in 2021, she was fed up.She had just listened to On Air with Ella episode 139: Why We Do What We Do - Retrain Your Brain with Jim Fortin, and reached out to me wanting to know more about how I applied those concepts to make real change in my own life.When we chatted, we realized that more people would be interested in this conversation, including:Mandy's journey on the weight loss roller coaster and the deprivation-binge cycle 3 questions to ask when you need to bust out of a rut, your limiting beliefs or negative self-talk Her fears and realizations around intuitive eating, and her discovery that mindset was the key all along The changes she’s made in just the past few weeks (it’s pretty incredible!) The real secret behind accomplishing what you want when can’t seem to start What motivation actually looks like in action Why Ella can’t really relate to wanting to "be happy"  BLOG: https://www.onairella.com/post/316-how-to-accomplish-what-you-wantNOTE: This episode first

"We could adopt a bit more self-belief, a bit more expectation that the world is for us, and a little bit of 'Chad's' audacity."What can we learn from men in order to further empower women?Can channeling your "Inner Chad" help you go further & faster without some of the anxiety, guilt or distraction that we occasionally succumb to? Dive in... In this episode: Why is this conversation useful? Men vs. women's anger Developing the capacity to say no Releasing perfectionism and self-judgment Inherent self-acceptance vs self doubt and that loud inner critic 4 steps to demonstrating true confidence Learning from each other, supporting and amplifying womenWhat can we learn from the audacity of men?SHOW NOTES: https://www.onairella.com/post/315-kinga-mnich On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habi

Perimenopause and hormone therapy: what you REALLY NEED to know.This is PART TWO of my conversation with Dr. Stacy Sims. Episode 310 was PART ONE - get it here.In this episode:Three things every woman should be doing RIGHT NOWRevisiting Zone 2 cardio and why it's not optimal for perimenopausal women (but great for men) - we talked a lot about this in Part 1!The average age of perimenopause and what to expect in terms of symptomsIntroduction to hormone replacement therapy ... now "menopause hormone therapy" What to do about loose skin and lack of muscle toneTreating vasomotor symptoms (eg hot flashes and night sweats) with SSRIs, antihistamines and metforminThe possibility of using adaptogens to minimize symptomsBy understanding our options, finding the right support, and making lifestyle changes, we can navigate this phase with grace and vitality! SHOW NOTES:  https://www.onairella.com/post/314-managing-perimenopauseDidn't take notes, don't worry, I did! You can get FULL EPISODE TRANSCRIP

I think it’s really important what we tell ourselves in the pursuit of our best life and living out the best versions of ourselves, and I think we can actually shut down our momentum / our progress when we set ourselves up with the wrong framework or the wrong expectations.I don't believe we can “be anything we want to be,” and the blind pursuit has left many people feeling unfulfilled or “less than.” At the very least, comparison of your lot in life, of your body, your job or your business, your accomplishments - that comparison will kill your joy. But worse, that comparison and “falling short” will oftentimes kill the version of you that IS possible.  Can we be whatever we want to be? Whatever we wish to be? No, I don’t think so. But, there's better news.BLOG: https://www.onairella.com/post/313-living-with-intention Download your PERSONAL MANIFESTO here. You can get FULL EPISODE TRANSCRIPTS here.On Air With Ella is for women who want to feel better, look better, live bett

"Your brain is wired to keep you alive, not to keep you happy." - Britt FrankWhat is really going on with all that procrastination and self-sabotage? What if our problem isn’t a lack of motivation? What if the solution is something other than beating ourselves up or just trying harder?But how do we make the leap between thinking and doing?In this episode with Britt Frank:Why don’t we do the things we know we’re supposed to?Why can’t we think ourselves forward when we feel stuck?Why are the words “lazy” and “unmotivated” completely false?Procrastination and self-sabotage and other fallacies that keep us stuckThe difference between accountability and shamingMotivation and brain function - what actually works SHOW NOTES: https://www.onairella.com/post/312-get-unstuck On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wel

In this solo message, I am talking to anyone who is feeling down. Anyone feeling like life has been a bit tough, or they are stuck or like something has passed you by. This is a message for you if (or when) you need *something.* So, if you’re riding high right now, this might not be your message today - you can just put this in your back pocket for when you need it. But if you’ve been dealt a few blows lately and you’re feeling overwhelmed, then pull up a chair at this table, friend, because I have saved you a seat.Full transcript for this episode: https://www.onairella.com/post/311-when-its-hard Follow Ella on Instagram @onairwithella  

Women are not small men. We have different needs as we age.As women age, we experience additional hormonal changes associated with perimenopause and menopause. These changes can affect energy levels, body composition, and overall well-being.Dr. Stacy Sims' work has been revolutionary in empowering women to understand and embrace our unique physiology so we can continue feeling strong and vital in the years between childbirth and menopause.In this episode:Changes in exercise during peri / menopauseStrength versus cardio training for womenWhy Zone 2 training is not ideal for womenHow to avoid belly weight gain ("meno-pot") in perimenopauseSleep disturbances and hypoglycemiaDebunking the misconception that carbohydrates should be limited or avoidedWeighing in on nutrition, eg protein, carbs, creatine, BCAA/amino acids, collagenProtein tips for vegan athletes and the importance of spacing out protein intake throughout the dayWhat to do about feeling overwhelmingly achy and tiredCreatine - why 3g a day may be

This episode is a must-listen for anyone looking to improve their conflict resolution skills and gain a deeper understanding of themselves. In this episode:What are the the 5 Fight Languages? Understanding our "protective" AND "productive" reactions in a fightWhat are "core wounds" and how do they impact the way we operate in conflict?What to do if you shut down in conflict? If your partner doesThe power of awareness in changing behaviorWhen to decline an invitation to conflictWhy it's helpful to understand your fight language when "fighting with yourself"The 5 Fight Languages: Ignitor - Lights the match that can burn an argument downAmplifier - Let's their emotions get louder until they feel seenNegotiator - Elevates self into role of parent / teacher / counselorAnalyzer - Looks for logic, reason, and facts in an argumentExtinguisher - Escapes, refuses to participate  Which one are you? Take Lena's free 5 Fight Languages Quiz SHOW NOTES: https://www.onai

"I want to want sex, but I just don't." In this episode, I'm talking to Desire Coach Janna about: Her journey from low libido (and years without sex) to a fulfilling sex life "Human Giver Syndrome" and how it impacts desire, especially for women How to make time for sex when you are truly busy The importance of prioritizing YOUR pleasure (in every area!) How to enjoy sex even when you are exhausted and "touched-out" Enjoy this encore presentation while Ella is traveling to LA!GET THE SHOW NOTES:  https://www.onairella.com/post/308-sex-drive On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Me: InstagramWebsiteLinkedInYouTubePrivate Facebook GroupMy Amazon Storefront☎️ Leav

Confidence is not about being the loudest talker in the room or having all the answers.It's about trusting yourself, being curious, and taking action based on that trust. I hope this conversation helps you go out there and be boldly YOU! In this episode:The difference between confidence and cockinessHow to learn to trust our intuitionPractical tips to start dialing into our intuition, getting out of our heads and into our bodiesNurturing this connection with our intuition from a young age so children can develop the confidence to make decisions that align for themSmall steps we can easily take to boost confidence and reconnect with our intuitionGET THE SHOW NOTES: https://www.onairella.com/post/307-confidence On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone heal