ON AIR WITH ELLA | Women's Wellness

Latest Episodes:

383: Breaking the Cycle of Self-Neglect: A Call to Action {SOLO} Nov 05, 2024

Show notes

Are running yourself into the ground? Burning the candle at both ends? Putting everyone else's needs before your own?

Here's the truth: Taking care of yourself is not selfish. It's not a luxury. It's your responsibility.

And in today's world, it's an utterly revolutionary act.

**Episode starts at 00:02:54 after some updates from Ella!

📝 Show Notes: www.onairella.com/post/383-break-the-cycle-self-neglect - see the list of books that Ella recommends!

🎧 Related episodes:

▶️ 352: "Future You is a lie we tell ourselves"

▶️ 208: "Conquering Overwhelm"

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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 Ella:

☎️ Leave a voice message: +1 (202) 681-0388

🎧 Free Custom Playlist - grab yours here.

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

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INTRODUCING: The Other Side of Success episode 001 - Jessica Buchanan Sep 08, 2024

Show notes

BONUS! Preview Ella's new podcast, The Other Side of Success

Episode 001: Jessica Buchanan survived captivity in Somalia for 93 days.

This is a story of survival, courage, and the will to thrive against all odds. Jessica shares her incredible story of survival and resilience after being kidnapped in Africa. There's so much insight in the harrowing details of Jessica's 93 days in captivity, her mental strength, and the pivotal moment that led to her heroic rescue.

Jessica's experience sheds light on the power of trusting your gut and never abandoning your truth.

🎧 Open the new show in Apple

🎧 Open the new show in Spotify

🌐 www.othersideofsuccess.com

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Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

354: Creatine for Women + Soda's Impact on Bone Density {G/ B/ Y} Jul 31, 2024

Show notes

The Benefits of Creatine for Women, and the Hidden Dangers of Soda - it's the GOOD, the BAD & the YUMMY!

CREATINE has gained significant attention as a supplement with wide-ranging benefits, particularly for women in perimenopause and menopause. Since starting creatine supplementation after this conversation with Dr. Stacy Sims, I have had some success with this brand, and I want to share what I have learned with you!

SODA: You probably didn't think soda was a health food, but chances are good that you're underestimating how detrimental it can actually be, particularly concerning bone density and gut health. Let's talk about it....

YUMMY: This deliciously simple 'cheesecake' has a whopping 32g of protein! Get it here.

SHOW NOTES! www.onairella.com/post/354-creatine-for-women

Sunscreen blog: www.onairella.com/post/nontoxic-sunscreen

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Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

🎧 Free Custom Playlist - grab yours here.

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

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352 [Part 2]: "Future You" is a Lie. Practical Tips for Creating Your Best Life NOW. Jul 22, 2024

Show notes

[this is PART TWO; start with PART ONE] In part 2, we discuss concepts that can transform the way you approach your daily decisions and habits.

" 'Future you' will have the time and commitment to do the things you want to do...she is awesome, she is always ready and never tired. And... she is a lie. She never shows."

"Who are you now? That is it. That is the only you that matters."

00:00:36 - The Myth of 'Future You'

00:01:52 - Practical Tips for Creating Your Best Life

00:03:39 - Ditching the All or Nothing Mentality

00:05:03 - Celebrating Small Wins

00:05:55 - Finding an Accountability Buddy

00:06:37 - Using the 'Future Self' Technique

00:07:41 - Automating Important Tasks

00:09:19 - Breaking Auto-Pilot Habits

00:10:33 - Elite-Level Decision Making

00:11:15 - Applying Principles to Your Life

Show notes and transcript: https://www.onairella.com/post/352-create-your-best-life

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Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

🎧 Free Custom Playlist - grab yours here.

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

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352 [Part 1]: Breaking the Cycle: how to focus on longer term goals over immediate gratification Jul 22, 2024

Show notes

[PART 1] Ever found yourself putting off important tasks because you believe "future you" will handle it better? We discuss how our brains prioritize immediate gratification over long-term goals, and share practical tips to overcome this tendency.

💡 Learn how to make the right choices for your long-term goals by understanding the battle between your emotional brain and logical brain. Discover 4 key strategies to hack your brain and align your decision-making with your goals and aspirations for your best life.

[00:02:10] The '12-week year' thesis

[00:04:28] Future Self myth

[00:08:22] Immediate gratification vs long-term thinking

[00:13:32] Emotional vs. logical brain

[00:15:33] Accountability coaching offer

[00:21:26] Creating immediate rewards for better choices

[00:24:14] Motivation and reward strategies

[00:28:49] 'Future you,' the mythical superhero

Show notes: https://www.onairella.com/post/352-create-your-best-life

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Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

🎧 Free Custom Playlist - grab yours here.

-----------------------------------

👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

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346: Pelvic Floor Health, Incontinence, Bladder Botox and Vaginal Birth Trauma - Postpartum Facts with Dr. Jocelyn Fitzgerald Jun 11, 2024

Show notes

Dr. Jocelyn Fitzgerald, a Urogynecologist and Reconstructive Pelvic Surgeon, on women's pelvic floor health after childbirth, during perimenopause and after menopause. Including:

Urge incontinence and stress incontinence
Bladder Botox injections to treat incontinence
Bladder irritants - little known diet choices that may be causing bladder spasms (!!)
Vaginal estrogen for vaginal dryness and much more
Risks of childbirth and what women should know
What exercises can help?
Prolapse - how it happens and what to do about it

Connect with @jjfitzgeraldmd

Show Notes + Video Clips: www.onairella.com/post/346-pelvic-floor-health

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Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

🎧 Free Custom Playlist - grab yours here.

-----------------------------------

👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

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Timestamped Chapters

00:00:45 - Introduction: Holistic Esthetician Yulia Diumea

00:01:27 - Yulia's Background and Beauty Philosophy

00:02:20 - Facial Massage Techniques...including deep tissue face massage, buccal massage, face cupping, Kinesio taping, sculpting massage, and facial reflexology.

00:03:28 - Holistic Esthetics vs. Conventional Methods

00:04:01 - Explanation of Buccal Massage and Its Benefits

00:06:36 - The Role of Masseter Muscles in Facial Health

00:07:34 - Critique of Invasive Cosmetic Treatments

00:08:40 - Treating the Root Causes of Wrinkles

00:09:01 - Mewing - what is it and why do we care?

00:12:13 - Tips for Incorporating Facial Exercises into Daily Routine

00:14:21 - Yulia's Face Revival Method and Client Transformations

00:16:33 - The Root Cause of Droopy Eyelids

00:18:29 - Comprehensive Approach: Neck, Back, Head & Face

00:19:53 - Listener Q&A

00:24:43 - Visual Demonstrations and Further Learning

310: No "meno belly!" Nutrition & Exercise in Perimenopause - Dr. Stacy Sims [PART 1] Aug 28, 2023

Show notes

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 day may be useful for women across all ages

>> SHOW NOTES: https://www.onairella.com/post/310-stacy-sims

>> GET PART TWO: Episode 314 with Dr. Stacy Sims

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🎧 Free Custom Playlist - grab yours here.

-----------------------------------

👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
"SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

Connect with Ella:

☎️ Leave a voice message: +1 (202) 681-0388

309: The 5 Fight Languages: Which one are you? - Lena Morgan Aug 19, 2023

Show notes

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 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"

The 5 Fight Languages:

Ignitor - Lights the match that can burn an argument down
Amplifier - Let's their emotions get louder until they feel seen
Negotiator - Elevates self into role of parent / teacher / counselor
Analyzer - Looks for logic, reason, and facts in an argument
Extinguisher - Escapes, refuses to participate

Which one are you? Take Lena's free 5 Fight Languages Quiz

SHOW NOTES: https://www.onairella.com/post/309-fight-languages

297: Dr. Vonda Wright on Women, Strength & Mobility in your 30s, 40s, 50s May 21, 2023

Show notes

Dr Vonda Wright, orthopaedic surgeon, is talking about the musculoskeletal symptoms of low estrogen on BONES, MUSCLE, TENDONS & LIGAMENTS. What women can - and must do now! - to optimize their strength and mobility after age 35.

In this episode: