On Air With Ella

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

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?SHOW NOTES: https://www.onairella.com/post/__306 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 -----

"If the fountain of youth were discovered, it would be filled with Nitric Oxide."What is Nitric Oxide and why is it so important to "anti-aging," sexual and athletic performance, and longevity?Dr. Nathan Bryan shares: The surprising ways we disrupt Nitric Oxide production  Erectile dysfunction (in women and men) and the role of Nitric OxideThe dire consequences of mouthwash, antacids and fluoride on your Nitric Oxide productionAre beets really "the Nitric Oxide superfood"? Debunking Nitric Oxide supplements Skincare and Nitric Oxide - the relationship between aging skin and declining NOHow to boost Nitric Oxide production through lifestyle and supplementation - what actually works! SHOW NOTES & LINKS: https://www.onairella.com/post/305-nitric-oxide 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,

In this episode:Supplements Ella is lovingThe personal VENN diagram exercise that was extremely powerful and clarifyingProbiotics that Ella is obsessed with 4 household tips for clean(er) living..and tons of resources for you!SHOW NOTES: https://www.onairella.com/post/302-supplements-clean-living 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 -----------------------------------------------

WHOA. Dr. Stephen Cabral of "The Cabral Concept" is sharing insights that I've never heard around mitigating harmful inflammation, hypothyroid, hormonal deficiencies and the deliterious impacts of (over) fasting, specific vitamin and mineral deficiencies and much, much more!Dr. Cabral is working to revolutionize the way we engage with our health by providing at-home lab testing and "from anywhere to anywhere" health coaching based on your results. And, he makes a great offer at the end of the show that you do not want to miss!We discuss: Do you have symptoms like migraines or low mood, low libido, low energy and brain fog, but you can't pinpoint what it is? What to do...You're tired and foggy and gaining weight - is it perimenopause or is it your thyroid? The potential impact of intermittent fasting on the thyroid - and Dr. Cabral's recommendations for fasting responsiblyFrom omega-3s to iodine: A deep dive into the nutrients your body needs for optimal healthTreating hypothyroidism - synthetic prescript

We're talking 2nd-half career pivots, how to redefine yourself (it is NEVER too late!), and how to build a high quality network at any point in your career. Harvard Business School educator Christina Wallace is sharing a new framework for building the life you want NOW, no matter what your starting point. This episode is CHOCK FULL of practical tips and actions you can take NOW.In this episode: Navigating second-half career transitions + networking like a boss!Work/life balance is a misnomer, let's look at our entire 'portfolio' What is a human Venn diagram? What is a Life Audit and how does it work? How to network like a boss What is the "orthogonal network"? Christine's 3 questions to garner feedback Forget mentors, seek directors Redefining failure AND success GET THE SHOW NOTES: https://www.onairella.com/post/300-network-like-a-bossOn 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 livin

Have you ever felt stuck in a job that doesn't fulfill you? Do you dream of pursuing your passion but fear the unknown? In this episode, Ella interviews Michelle (listener and LIVE BETTER retreat attendee), about her journey from working in Accounting to starting her own professional organizing business.In this episode:What made Michelle come to the retreat last year in Miami? What did she get out of it?How her side hustle became her new, full-time business Tips for starting your own businessHow can we redefine failure? hint: Failure is GUARANTEED.AND 4 questions for Ella:What is Ella's greatest fear?What keeps Ella motivated?What's coming up on the show?What TV does Ella binge watch? SHOW NOTES: https://www.onairella.com/post/299-leaving-corporateOn 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 h

Maintaining Our Power, Treating Inflammation & Injury: Dr. Carlos Berio is my physiotherapist and is sharing his expertise on how to maintain our power, manage through the inflammation and rehab from injury (or prevent them entirely).   In this episode:   Dry needling trigger therapy for myofascial release 7 critical functional movements to test your mobility Your back / hamstrings / etc might not be a sign of tightness, but weakness The top 3 strength training moves to maintain strength, power and mobility It's about "hardio" not cardio How to maintain your core - no sit ups in sight! What is adhesive capsulitis (frozen shoulder)?  Rejecting the belief that getting older means getting feeble or weak - what to do to stay strong and agile SHOW NOTES: https://www.onairella.com/post/298-carlos-berio Follow Ella on Instagram @onairwithella CALL ME! Leave a message for Ella at +1 (202) 681-0388 FULL EPISODE TRANSCRIPT NOW AVAILABLE HERE. 

Dr Vonda Wright, double-board-certified orthopaedic surgeon is talking about the musculoskeletal symptoms of low estrogen on BONES, MUSCLE, TENDONS & LIGAMENTS - and what women can and must do now to optimize their strength and mobility after age 35.   In this episode: Musculoskeletal (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," or adhesive capsulitis What are the MSK symptoms of menopause? Why your mother is shrinking What do women need to know? What do women need to do? GET THE SHOW NOTES: www.onairella.com/post/297-dr-vonda-wrightFollow Ella on Instagram @onairwithella Leave a message for Ella at +1 (202) 681-0388  

Corene Phelps joins us to talk about Hypno-Breathwork (and gives us a free session to download), and she helps Ella wrap up the discussion on the challenges of making friends as an adult.  Is it harder to meet people if you’re single? Is it harder to meet people if you’re not drinking alcohol (or trying to drink less)? Is making friends with women "tricky?" Why and why not? SHOW NOTES: https://www.onairella.com/post/296-corene-phelpsCONNECT: @onairwithellaThanks for sharing the show with someone today. xx  PS - You can always leave Ella a message at +1 (202) 681-0388  

Our lives should have witnesses. But making friends in adulthood can be HARD. We're talking about why it matters and HOW to actually do it, plus what to say when you're actively trying to make a new friend. Ella shares really practical advice about what worked for her when she recently moved (for the 8th time!!) to a new city. Get all of the links and resources mentioned here: https://www.onairella.com/post/295-how-to-make-friends----------------- 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 -----------------------------------------------