On Air With Ella

A listener's real-life journey of personal development, weight loss and growth Today, 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 fasting Dealing with body image and expectations
 The iterative journey of self-improvement
 The tendency

We'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-Care Great sex starts with self-discovery Practical tips for enhancing intimacy Responsive vs. spontaneous desire Unlock your sexual confidence A simple way to up your ‘sexting’ game with your partner! Try Dispea for 30 days free:  Dipsea.com/ELLA GET THE SHOW NOTES: www.onairella.com/post/324-dipsea ---------------------------------- CONNECT WITH ELLA: Instagram @onairwithella  Blog 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: The importance of melatonin for longevity and your immune system How morning light exposure supports Vitamin D production and improved circadian rhythm Optimizing nitric oxide and blood flow - through nasal breathing and humming (!!) Why being sedentary all day can increase hunger levels The potential impact of non-native EMF on health and longevity, including on circadian rhythm, mitochondria, and sleep The benefits of grounding / earthing - including improved blood flow and healing Super simple strategies for limiting exposure to EMF GET THE SHOW NOTES:  www.onairella.com/post/323-simple-health-tips    ----------------------------------------- CONNECT WITH ELLA: Insta

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-belief How to manage adrenaline and nerves before speaking up Why Jacqueline believe the "Power Pose" and "ditching the script" are total BS The power of personal story to move others The skills of confidence and persuasion aren't inherent - they can be learned and honed Inner critic and imposter complex will never fully go away - how to use them to your benefit Investing in intentional speaking skills - Jacqueline's new TED talk coaching program     

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 (AA) impact people at different ages differently? 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? In what ways can amino acids help women in perimenopause or menopause? How do amino acids help improve energy? What about BCAAs? What about collagen and creatine? Should we take amino acid

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    Episode Timestamps 00:02:42 - the GOOD: Save BIG money with this simple mortgage hack 00:12:34 - the BAD: Phone etiquette in public spaces  00:21:23 the YUMMY: Healthy Vegan Eating creator Javant      Follow Ella on Instagram @onairwithella  PARTNER PROMOS: Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more! Shop Kion Amino Acids - promo code ONAIRELLA Have questions or feedback? CALL ELLA: Leave a message for Ella +1 (202) 681-0388 

THIS ONE IS 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-jones   Follow Ella on Instagram @onairwithella  PARTNER PROMOS: Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more! Shop Kion Amino Acids - promo code ONAIRELLA Have questions or feedback? CALL ELLA: Leave a message for Ella +1 (202) 681-0388   

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

Mandy's journey 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 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"  3 questions to ask when you need to bust out of a rut, your limiting beliefs or negative self-talk SHOW NOTES:  https://www.onairella.com/post/316-how-to-accomplish-what-you-want  NOTE: This episode first aired in May 2021. Want an update? Let me know and Mandy and I will make it happen!!   Follow Ella on Instagram @onairwithella  PARTNER PROMOS: Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more! Shop Kion Amino Acids - promo code ONAIRELLA Have questions or feedback? CALL ELLA: Leave a message for

"I believe we could adopt a bit more self-belief, a bit more air of expectation that the world is for us, and a little bit of that audacity." What can we learn from men in order to further empower women? Can channeling your "Inner Chad" help you go further, faster and without some of the anxiety, guilt or distraction that we occasionally succumb to? Open your mind and your ears and join Ella and Dr. Kinga Mnich in this lively conversation! “When we push our anger away, we are quite often suppressing the ability to showcase what our values and what our boundaries are.” In this episode:  Join us in Lexington, KY - 12 OCTOBER 2023 STARTING at 00:04:30: 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 women What can we learn from the audacity of men? GET

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: Revisiting 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 symptoms Introduction to hormone replacement therapy ... and why we're calling it "menopause hormone therapy" going forward What to do about loose skin and lack of muscle tone Treating vasomotor symptoms (eg hot flashes and night sweats) with SSRIs, antihistamines and metformin The possibility of using adaptogens to minimize symptoms Three things every woman should be doing RIGHT NOW   By understanding our options, finding the right support, and making lifestyle changes, we can navigate this phase with grace and vitality!  GET THE SHOW NOTES:  https://www.onairella.com/post/314-managing-perimenopause Didn't take notes, don't worry

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 day-to-day existence, of your body or your home, your job or your business, of your vacations, of your accomplishments - that comparison will kill your joy - but worse - that comparison and the “falling short” of it all 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.   GET THE SHOW NOTES: https://www.onairella.com/post/313-living-with-intention  Download your PERSONAL MANIFESTO here. You can get FULL EPISODE TRANSCRIPTS here. Fol

"Your brain is wired to keep you alive, not to keep you happy." - Britt Frank What 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 stuck The difference between accountability and shaming Motivation and brain function - what actually works SHOW NOTES: https://www.onairella.com/post/312-get-unstuck  Follow Ella on Instagram @onairwithella  PARTNER PROMOS: Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more! Shop Kion Amino Acids - promo code ONAIRELLA Have questions or feedback?

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  PARTNER PROMOS: Shop organic, hexane-free Castor Oil - 10% Off Code: ONAIRWITHELLA10 for any order of $59 or more! Shop Kion Amino Acids - promo code ONAIRELLA Have questions or feedback? CALL ELLA: Leave a message for Ella +1 (202) 681-0388 

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 / menopause Strength versus cardio training for women Why Zone 2 training is not ideal for women How to avoid belly weight gain ("meno-pot") in perimenopause Sleep disturbances and hypoglycemia Debunking the misconception that carbohydrates should be limited or avoided Weighing in on nutrition, eg protein, carbs, creatine, BCAA/amino acids, collagen Protein tips for vegan athletes and the importance of spacing out protein intake throughout the day What to do about feeling overwhelmingly achy and tired Creatine - why 3g a d

·      What are the the ·      Understanding the 5 types' "protective" AND "productive" reactions in a fight·      What 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 does?·      The power of awareness in changing behavior·      When to decline an invitation to conflict·      Why it's helpful to understand your fight language when "fighting with yourself"

"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      ----------------------------------------- CONNECT WITH ELLA: Instagram @onairwithella  Blog 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!  ----------------------------------

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: Exploring the concept of confidence and how it can be applied in both business and life Kelli's personal journey discovering the difference between confidence and cockiness How to learn to trust our intuition Practical tips to start dialing into our intuition, getting out of our heads and into our bodies Nurturing this connection with our intuition from a young age so children can develop the confidence to make decisions that align for them Small steps we can easily take to boost confidence and reconnect with our intuition GET THE SHOW NOTES: https://www.onairella.com/post/307-confidence    --------------------------------------- CONNECT WITH ELLA: Instagram @onairwithella  Blog www.onairella.com ☎️ Leave a message: +1 (202) 681-0388  ----------

It's Q&A time! In this episode: Do you ever feel overwhelmed and how do you manage it? What do your daily meals look like when you're not training for triathlon? How do you remain consistent with moving your body? What's your mentality? Any tips/tricks? What products do you use for your face and neck care routine? What does your ideal day look like? Summer body confidence: how to achieve it despite your size and shape? Can you ever really get rid of cellulite? Keep the questions coming...email me, DM me or call me (202) 681-0388! ---------------------------------------------------- GET THE SHOW NOTES: https://www.onairella.com/post/__306  Follow Ella on Instagram @onairwithella  Leave a message for Ella at +1 (202) 681-0388  Become a PATREON patron to join the private community, gain access to exclusive content, and see behind the scenes. MORE INFO: https://patreon.com/onairwithella