On Air With Ella

What's New & Exciting in Peri/Menopause Treatment:GLP-1 Medications: Not Just for Weight LossGLP-1s: Micro-dosing for Menopause TherapyGLP-1s side effects you HAVEN'T heard of: The Dopamine EffectHRT: How do you know when it's time to take estrogen or progesterone?Is Weight Gain Inevitable During Menopause?Key Lab Tests for Blood Sugar & Insulin ResistanceHRT: Estrogen, Progesterone, and Testosterone

A bite-sized boost to your day! This mini is an excerpt from episode 403 with Dr. Kelly Casperson with a focus on the wide-ranging benefits of vaginal estrogen for women.

Self-Awareness is the Key to Habit TransformationGretchen Rubin emphasizes the importance of self-awareness in understanding our behaviors and motivations, particularly when it comes to habit formation and goal achievement. She explains the Four Tendencies as:Upholders - meet both outer and inner expectationsQuestioners - question all expectations and will only meet them if they make sense Obligers - readily meet outer expectations but struggle with inner expectationsRebels - who resist all expectations, whether they are external or internalThis episode is jam-packed with tips and insight!

A bite-sized boost to your day! Six ways whole body vibration therapy benefits your body.

Do you have to choose between physical health and body positivity? Georgie Fear, registered dietitian, reveals how the pursuit of MORE of what we want leads to the life we were aiming at all along. In this episode {originally aired as episode 215} we are sharing our personal experiences and:Does supporting body positivity mean we can't also care about our physical health? [hint: not for me!]Is achieving your "ideal weight" the secret to happiness? The relationship between weight loss and self-worthWhy do we struggle with the concept of giving ourselves more?What role does pleasure play in a healthy, balanced life?How does binge eating relate to stress and productivity, and what to do about it?Redefining self-worth beyond physical appearance and productivity.Can we enjoy more without doing more?

A bite-sized boost to your day! Building the habit of fitness? What really holds us back when it comes to our health and fitness, especially in midlife? Prioritizing ourselves! But, signifiant progress is all about those small, consistent habits that pack a punch over time. (It's not sexy, but it does work!)

How to Feed Your Family Without Losing Your Mind! Cassy Joy Garcia focuses on practical cooking and meal preparation strategies for busy families. Cassy shares insights on efficient meal planning, using leftovers, and creative ways to incorporate vegetables into meals. {REPLAY: original air date: 9/2021} In this episode:(00:02:59) Cooking Challenges for Busy Families (00:03:14) Efficient Meal Preparation Strategies (00:04:40) Dinner Series Concept -cooking once and eating multiple times from that meal.(00:06:55) Weekly meal planning strategy (00:10:22) Kitchen Hacks for Efficiency (00:12:02) Cassy's approach to family meals - cooking one meal for everyone(00:17:41) Frozen fruits and vegetables - nutritional value and convenience(00:19:01) Meal assembly techniques and sharing cooking responsibilities in a family setting.(00:19:45) Cassy's personal health journey and transition to Anti-Inflammatory foods (00:22:44) The importance of understanding individual food tolerances and choices.(00:25:28) Sneaking in Nutrients - strategies for incorporating vegetables into meals

This episode is a departure from our normal topics, and an important one. Ella asks black belt M. Aziz about personal safety and the importance of self-defense. Note: the 2nd half of this episode gets more explicit (starting ~min 26), so take care when/where you listen. {originally aired in 2017}We discuss:Staying safe in parking lots and garages.Staying safe while exercising alone.The role of body language & awareness of our surroundingsMaintaining safety when coming home or leaving home.The risks posed by acquaintances and known individuals.Staying safe while meeting people you met online.Recognizing concerning behaviors in acquaintances & potential partners.Using technology to enhance personal safety.The importance of letting someone know your location.Resistance and Evasion Techniques - Basic Self-Defense Tips.

Are you more of an "Ask" or a "Guess" kind of person? In "Ask" culture, you state your needs directly, while in "Guess" culture, it's more about dropping hints and hoping someone picks up what you're putting down. We explore how these two styles can lead to misunderstandings, especially when an “Ask” person is communicating with a “Guess” person! No matter which you are, understanding these dynamics can help us navigate our relationships better.

A bite-sized boost to your day! Networking isn't just about collecting contacts; it's about building genuine connections. Research shows that women need TWO types of networks to succeed. Kathryn Valentine is back to explain...

Everyone needs to know how to negotiate. Kathryn Valentine is giving us the fool-proof recipe - exactly what to say and do - to get what we want.***NOTE: The sound improves at 00:05:45***In this episode:00:02:18 - Negotiation: A Different Experience for Women 00:03:15 - Societal Influences on Negotiation 00:05:07 - Negotiation as a Life Skill 00:05:57 - Negotiating for Self vs. Others 00:10:27 - The Lifetime Value of Asking for a Raise 00:14:43 - Three Steps to Successful Negotiation 00:16:29 - Mitigating the "Negotiation Backlash"00:18:05 - The Formula for Negotiation Success 00:22:07 - "Asking Relationally" 00:25:44 - "Collaborative Negotiation" 00:28:58 - Real-Life Application of Collaborative Negotiation

When you think about cholesterol, what's the first thing that comes to mind? For most of us, it's 'bad,' 'heart attack,' or 'needs medication.' But what if the story we've been told about cholesterol is at best an oversimplification, and at worst flat-out wrong? What if cholesterol isn't the enemy? What if I told you that it plays a critical role in your immune function, hormone production, and even your longevity? Emerging research challenges the conventional narrative, revealing that cholesterol is not just a risk factor - it's an essential component of optimal health. We are debunking cholesterol myths and statin lies... and everything I share with you is cited in the show notes, so definitely check those out!

Join me in revisiting this conversation with Dr. Vonda Wright, orthopedic surgeon and women's health specialist to discuss:The consequences of low estrogen on BONES, MUSCLE, TENDONS and LIGAMENTSMusculoskeletal (MSK) aging, injury prevention and staying juicy!"Active aging" - what to do in your 30s, 40s, 50s+How to reduce the threat of "frozen shoulder" (adhesive capsulitis)What are the MSK symptoms of menopause?Why your mother is shrinkingWhat do women need to do NOW?

Dr. Therese Houston, a cognitive neuroscientist, is sharing how tweaking our daily habits can help us create a sharper mind. A few small changes can make a world of difference in our focus and creativity. TIMESTAMPS:00:01:42 - Making Neuroscience Accessible 00:03:12 - Neuroscience & Women 00:04:21 - Maintaining Mental Sharpness 00:05:36 - The Dangers of Multitasking 00:06:10 - Impact of Phones on Focus 00:07:26 - Strategies for Deep Focus 00:08:04 - Binaural Beats for Focus 00:14:04 - Fixation Focus Exercise 00:19:30 - Strategies to enhance creative thinking00:20:06 - Dopamine & Creativity and how to boost dopamine levels.00:29:01 - Tea vs. Coffee for Focus (I don't want to talk about it.)00:33:56 - Exercise & Cognitive Function 00:36:39 - Breathing Techniques for Focus

Dr. Juliana Hauser, marriage and family therapist and professional counselor with a unique expertise in sexuality and holistic wellness speaks on often-taboo topics surrounding sexuality, particularly focusing on what she refers to as "holistic sexuality."We touch on the challenges women face, particularly after age 35, as our bodies change and we navigate our sexual identity. We explore practical strategies for addressing feelings of discomfort or insecurity in intimate relationships, emphasizing the importance of open communication, vulnerability, and humor!00:01:08 - Meet Dr. Juliana Hauser00:01:57 - Defining Holistic Sexuality00:05:26 - The Importance of Agency00:06:49 - Women's Identity and Agency00:10:16 - The Role of Sensuality00:12:25 - Navigating Sexuality in Midlife00:16:55 - Body Compassion and Change00:19:36 - Communicating About Body Changes00:22:09 - Breaking Out of Sexual Ruts00:25:31 - The Four Quadrant Exercise00:30:07 - Lubrication ...and Humor

If you want to be seen, heard, and make a positive impact, you need to figure out who you are and what lights you up. Many of us define ourselves by *who we serve* instead of *who we are.* This episode is packed with insights and strategies to help you tap into your true identity and feed your unique superpower. Why?Understanding your superpower is key for women to be seen and heard.It's crucial to ask ourselves what we want, not just who we serve. When we start to embrace our strengths, we unlock new opportunities.Creating environments that nurture our superpowers can lead to personal and professional growth. Owning your superpower means flexing it daily, just like any other skill we practice.

A bite-sized boost to your day! "30 hours of screen time increases skin inflammation by 40%!!" - let's talk about BLUE LIGHT! In this mini:Effects of Blue Light on the EyesImpact on Retina and VisionChildren and Blue Light SensitivityEffects of Blue Light on Skin - it's aging us faster! Nighttime Screen Use and SleepBlue Light Blocking Glasses

You know how we sometimes want everything to happen right now - and then beat ourselves up when it doesn't? I'm sharing my own experiences about expecting instant results, and feeling frustrated when I don't hit my goals right away. But here's the thing: whether it's in fitness, business, or our relationships, it's all about building a strong foundation first. In this episode:Our tendency toward immediate gratification *and* self-criticismThe importance of laying a solid foundation when setting a goalFrustration in starting something new, and the impact of comparisonQuick fixes and unrealistic expectations are not it - listen for what to do instead![this is an encore episode while Ella is traveling!]

A bite-sized boost to your day! Dr. Nicole Rowe is back to tell us why she trained in Acupuncture after attending Medical School, who can benefit from Acupuncture, and why!

Dr. Nicole Rowe specializes in helping busy women in their 30s, 40s, and beyond prioritize their health amidst their hectic lives. We discuss the unique challenges women face balancing careers, family, and fitness. We share many practical strategies for incorporating fitness and fat loss into busy schedules! Including:resistance bands - they work!protein hacks - how to get what we needexercise snacks throughout the daywhat to prioritizethe 5 MUST DO tips for fat loss for busy women

Hair loss is a universal struggle for women and men. We're breaking down the causes behind it - from stress to aging to hormones - and why nutrition is key in the fight against thinning hair. Dr. Alan Bauman shares everything from at-home tips and supplementation to medical options for hair restoration. Whether you're experiencing early signs of thinning or simply want to maintain a healthy head of hair for years to come, this episode is packed with actionable advice.

This is Part TWO and we're jumping right back in with the final two strategies for abundance thinking and manifesting our desired reality. Start with PART ONE HERE.

Why not more money, more enjoyment, and more fun? There's an abundance of good stuff waiting for us, and knowing how to manage our brains is the key to unlocking it. Tune in for the science behind how our beliefs influence our actions, and the strategies we can use to make our brains work FOR us to create a better reality. If you're ready take charge of your life, let's get into it ! This was so meaty that I broke it into 2 episodes... you're in the right place to start with PART ONE:

Connect here: @onairwithellaWe're starting 21 day challenges again! They will happen in IG in a private group available to subscribers only. We will have a private space to communicate and check in daily. It will allow us to interact, for me to share daily inspiration and information - and most importantly, it supports our daily check ins .21 days of ACCOUNTABILITY + COMMUNITY + FUN = NEW HABITS FOREVERIf you're ready for Spring, this challenge is ready for you!Where else can you get coaching for less than a cup of coffee?March 1 we start with 21 Days of MOVEMENT - you'll be surprised at what can change in 21 days. I'll see you in there. xxooElla

A bite-sized boost to your day! (full episode linked below)Daily movement is in alignment with our natural design, but finding time to squeeze it in can feel impossible. But movement doesn't have to come from killing it in the gym. It can be incredibly simple. Dr. Anthony Balduzzi and Ella chat about how we can integrate more movement into our daily grind without falling into the "all or nothing" trap.

Fiona Lambert, renowned UK fashionista, began her fitness journey on a dare before her 60th birthday. She transformed her health and mindset, showing us that it's never too late to prioritize our well-being and transform ourselves - mentally and physically. Fiona is sharing tips for making fitness accessible and fun, and she's is living proof that investing in yourself pays off in spades. She also tells us what menopause was REALLY like and what supplements she's focused on now.I love how Fiona radiates positivity and encourages us to view aging as a celebration - she inspires me!

A bite-sized boost to your day![00:00:46] Healthy relationships and "the positivity ratio"[00:05:09] The importance of touch in relationships.[00:07:12] The role of touch and vulnerability in intimate relationships.

Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple food tip!The Good: Hydration is more than water! The Bad: Eating too fast is terrible for you - here's whyThe Yummy: A simple tip for getting more benefit out of eating starchy carbs

How much control do we have over our drinking or binge eating behaviors? Do we need to quit alcohol forever? Is addiction a belief state, a behavioral issue, or a chemical one? Is moderation of a 'bad habit' even possible?Mindful drinking coach Colleen Kachmann is sharing her perspective and personal experiences in this hot take of an episode. We're tackling the controversial topic of moderation versus abstinence, addiction versus habit and...00:01:55 - Controversial Perspectives on Alcohol - the mixed messages about alcohol consumption00:02:43 - Colleen's personal experience with heavy drinking 00:04:30 - What is alcohol use disorder & the impact of self-labeling as an alcoholic 00:07:19 - How neuroplasticity can aid in changing habits and beliefs 00:08:08 - What Works for You - choosing the path that aligns with individual beliefs 00:09:49 - The importance of personal choice in recovery 00:10:43 - The belief systems surrounding addiction and the myth of loss of control00:12:59 - Advice for those struggling with alcohol use00:13:30 - The difference between negative & positive goal-setting when trying to change a habit00:16:03 - Interrupting Negative Patterns - Strategies for breaking the cycle of habitual drinking and reconnecting with the body00:19:04 - The importance of identity in the journey of change00:24:40 - Managing Shame and Mistakes - How to handle setbacks 00:27:00 - The Power of Self-Directed Neuroplasticity

Testosterone Supplementation for Women - Myths and Facts.This is PART 2 of a 2-part episode with Dr. Kelly Casperson.Testosterone levels begin to decline after the age of 20 for men and women. Dr. Kelly Casperson addresses the various delivery methods for testosterone, including creams and pellets, as well as the potential effects of supplementation on mood, cognition, and overall well-being.

Women's Sexual Wellness, Hormone Therapies, Innovative Incontinence Treatments: Myths and Facts: this is PART ONE of a 2-part episode.Ella and Dr. Kelly Casperson on the myths surrounding sexual desire, peri/menopause, and aging. Dr. Kelly, a board-certified urologist, emphasizes the importance of good sex education and hormone health. They explore common misconceptions about sexual function for women over 35, and highlight the groundbreaking use of vaginal estrogen and innovative treatments for urinary incontinence.

Microdosing Plant Medicine for Pain, Addiction, Perimenopause SymptomsMaya Shetreat, M.D. is a neurologist and expert in plant medicine and psychedelics. Learn how ayuascha, magic mushrooms (psilocybin) and other master plants can heal trauma, chronic pain, perimenopause symptoms and other mental and physical conditions. DISCLAIMER: this episode is for entertainment purposes only. It is not intended to prescribe or direct.

[ADULT CONTENT] Andrea Owen joins me for a heartfelt conversation about navigating the complexities of personal growth and resilience in the wake of a divorce. Andrea shares her intense experience with ketamine therapy, the importance of detachment, and the power of choosing our perspectives in difficult times. This episode is a testament to the strength in vulnerability and the ongoing journey of self-discovery, reminding us that even in the muck, we can uncover beautiful truths about ourselves.

No more "pancake butt!" Dr. Stephanie Estima is telling us how to activate our glutes, build a stronger body, and how to time our workouts with our hormonal cycles to get the best results. Welcome to SEASON 10!! TIMESTAMPS:[00:00 - 02:56] Announcements!!

A bite-sized boost to your day! How to work with your brain to get unstuck. You're not lazy, you just need a little better understanding of how your brain works and how to work with its "safety team." Your inner critic is trying to protect you, but we can move through that toward what we want and shut self-sabotage DOWN!

Strategies for enjoying alcohol - if you so choose - without compromising wellness goals! Registered Dietician Megan Hansen is sharing specific food and drinking tips to reduce the bloat and drag after a night that may include a cocktail or two.

We're continuing our powerful journey of self-awareness and intentional living, as Ella and Becky Vollmer discuss the importance of pausing to assess our lives and make conscious choices. Many of us operate on autopilot, often neglecting our own needs and desires while prioritizing others. Becky shares her personal transformation, and practical strategies for identifying values and priorities, encouraging us to ask ourselves critical questions about what is truly working in our lives.

Enjoy a bite-sized boost to your day! How much exercise do I need to make a difference? The answer might surprise you.

A bite-sized boost to your day! Why Body Mass Index (BMI) is a terrible a metric for health. ***FYI: MINI-SODES ARE CLIPS FROM LONGER EPISODES

This is Part II: How to generate your own momentum. Get Part I: Are You Being the Person You Want to Be?Intrinsic motivation is crucial for long-lasting change because it is self-sustaining. Ella shares 3 practical strategies to help you cultivate motivation and align your actions with your desired identity.

⚡️ BITE-SIZED BOOST⚡️How do we remove emotional triggers and retrain the brain? We can heal the subconscious for true, lasting change. Understand the connection between the erotic mind and your emotional needs.Plus...percussive suggestion technique (PSTEC) - a highly specialized form of self-hypnosis designed to get to the root of any emotional issue and uproot the negative emotional charge attached to it.

Hailey helps women 35+ get in the best shape of their lives. We're talking:Overcoming gym intimidation - how to start a workout when you don't know what you're doingThe final word on Zone 2 exercise for womenSlow and sustainable weight loss for womenWhy consistency is more important than New Year's resolutionsGrab Hailey's free 12-week "learn to lift" courseThis episode is brought to you by Cozy Earth - code ELLA saves you 40%!

A bite-sized boost to your day! What to do when we want to change - or start something new - and our brain tells us NO.

Who are you practicing becoming? This episode is the first in a 3-part series focusing on sustainable change through understanding self-perception.In this episode:My aversion to resolutions (00:00:00) Reframing Self-Improvement (00:01:10) The Power of Identity (00:04:32) Master Identity Shifting (00:06:01) Exploratory Ques 1 (00:09:23) Who do I want to be? Exploratory Ques 2 (00:10:36) What actions reflect my desired identity? Exploratory Ques 3 (00:11:45) Who in my life influences my identity? Practicing 'As If' (00:14:45) Is your current identity aligned with what you want? (00:20:29)

A bite-sized boost to your day! Expert vocal coach Susan shares very practical tips for finding and using your best, boldest, authentic voice. Explore the significance of using an authentic voice, particularly for women, in various settings—from personal interactions to professional environments.

You thought you knew what you needed to know about sleep? THINK AGAIN! Kristen Holmes, Global Head of Human Performance at WHOOP has mind-blowing information we've never talked about before, including:00:02:22 - Why women 35+ need to prioritize sleep00:03:28 - Melatonin and other hormones disruption 00:09:10 - Finding your ideal bedtime 00:11:01 - Gender differences in sleep needs00:14:06 - Alcohol's effect on sleep and recovery00:16:16 - Understanding Heart Rate Variability (HRV) 00:21:05 - Late Workouts and sleep 00:23:09 - Aligning with natural rhythms and natural light00:25:39 - Creatine and recovery, sleep and brain health 00:31:42 - Implementing sleep strategies - practical tips for improving sleep quality00:32:02 - The benefits of sex for sleep 00:35:49 - Hot showers and red light therapy ...do they help?

Not only do I not want to be a part of the 'wellness overwhelm' problem, I don't want lose sight of the power of small daily habits. These are the small things I am doing every day that I believe are helping (and the things I just haven't been able to stick to).

"The more inflamed you are, the faster you age."In this episode:The perimenopause, inflammation and aging connection Digestive enzymes to combat inflammation! Collagen and coffee - don't do it!Arnica for injury and inflammation What is NAD+ and why is it important? Semaglutides / GLP-1s and weight loss GLP-1s for managing menopause symptoms

"Resources follow respect."A "likeable badass" is someone who is seen as both warm and capable. Alison Fragale explains that to be respected and valued, people need to be recognized for their warmth (likeability) and their ability to get things done (bad-assery). This duality is essential for women, who often face challenges in being perceived as competent in various environments, especially in the workplace. Alison is giving us LOADS of tips we can use NOW from her book which is officially my favorite read of 2024.